30 % 26 % 17 % 18 % 7 % 2 % VIR: https://eatforum.org/eat-lancet-commission/ Summary Report of the EAT-Lancent Commission, 2019 Summary Report of the EAT-Lancent Commission, 2019 Summary Report of the EAT-Lancent Commission, 2019 Summary Report of the EAT-Lancent Commission, 2019 Healthy Diets Summary Report of the EATLancent Commission, 2019 Oil and fat Saturated fatty acids Unsaturated fatty acids Trans fatty acids Omega-3 fatty acids Antioxidant Vitamin E! FOOD SOURCES RICH IN THE VARIOUS TYPES OF FATTY ACIDS  Saturated Butter, cheese, meat, meat products (sausages, hamburgers), fullfat milk and yoghurt, pies, pastries, lard, dripping, hard margarines and baking fats, coconut and palm oil. The amount of saturated fat eaten has a far greater effect on blood cholesterol levels than the amount of cholesterolcontaining foods in the diet. _________________________________________________________  Monounsaturated Olives, rapeseed, nuts (pistachio, almonds, hazelnuts, macadamia, cashew, pecan), peanuts, avocados, and their oils. Increased levels of monounsaturated fatty acids in the diet can reduce LDL cholesterol levels. Source: http://www.eufic.org Polyunsaturated Omega-3 polyunsaturated: Source: Salmon, mackerel, herring, trout (particularly rich in the long chain omega-3 fatty acids EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid). Walnuts, rapeseed, soybean, flax seed, and their oils (particularly rich in alpha-linolenic acid (essential fatty acids)). Omega-6 polyunsaturated: Sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils. Certain margarines (read the label). Polyunsaturated fatty acids from the omega-6 family have potent LDL-cholesterol-lowering properties, which helps to protect against heart disease. Very large amounts of omega-6 polyunsaturated fats can cause a reduction in the 'good' HDL cholesterol levels. Trans fatty acids Source: - some frying and baking fats (e.g. hydrogenated vegetable oils) used in biscuits, cakes and pastries, - dairy products, fatty meat from beef and sheep. Trans fatty acids raise LDL-cholestero and lower the level of the good HDL-cholesterol. Unsaturated fatty acids Omega-3 fatty acids Saturated fatty acids Trans fatty acids Recommended Oil, fish … Not recommended fat, butter, margarine? … Coconut oil consumption and cardiovascular risk factors in humans Laurence Eyres, Michael F. Eyres, Alexandra Chisholm, and Rachel C. Brown Nutrition Reviews, 2016, 74(4):267–280 Coconut oil is being heavily promoted as a healthy oil, with benefits that include support of heart health. 1. Coconut oil generally raised total and low-density lipoprotein cholesterol to a greater extent than cis unsaturated plant oils, but to a lesser extent than butter. 2. The effect of coconut consumption on the ratio of total cholesterol to high-density lipoprotein cholesterol was often not examined. 3. Observational evidence suggests that consumption of coconut flesh or squeezed coconut in the context of traditional dietary patterns does not lead to adverse cardiovascular outcomes. However, due to large differences in dietary and lifestyle patterns, these findings cannot be applied to a typical Western diet. 4. Overall, the weight of the evidence from intervention studies to date suggests that replacing coconut oil with cis unsaturated fats would alter blood lipid profiles in a manner consistent with a reduction in risk factors for cardiovascular disease. What about visible fat? 12 g fat/100 g 1 dl Animal food Protein  Amino acids  9 of the 22 standard amino acids are called essential for humans Per 100g of food Water Protein Fat Mineral Cholesterol (mg/100g) KJ Young beef Roast beef (pljučna) 75,0 22,0 2,0 0,8 420 Braciola (bržola) 71,0 21,5 4,4 1,0 540 Thigh (stegno) 76,6 20,9 0,4 1,1 70 380 Pork Thight 75,0 21,0 3,0 1,0 70 478 Chop with fat (zarebrnica) 74,0 18,7 5,9 0,9 540 Chop without fat 67,4 20,6 10,9 0,9 77 760 Chicken Chicken - all 72,5 20,6 5,6 1,1 99 573 Beet with skin 71,0 22,0 6,0 1,1 66 613 Beet without skin 75,0 22,8 0,9 1,2 50 427 Leg with skin 70,0 17,0 12,0 1,0 85 760 Leg without skin 74,7 20,6 3,1 1,2 50 475 Food compositio (g/100g) Water Protein Fat Salt (NaCl) EV (KJ) Frankfurter <60 12 28 1.5 1240 Frankfurter light 70 14 13 1.5 740 Sausage 61 10 28 1.0 1206 Pate 58 14 28 1.5 1274 Kranjska klobasa 50 18 26 1.5 1268 Chicken beet salami 77 19 <3 1.5 434 Ham 75 23 3 1.5 502 Prosciutto 50 33 10 6.0 931 Dry salami 33 27 34 5 1717  Eating more than 700 grams (raw weight) of red meat a week increases your risk of bowel cancer.  The risk of developing bowel cancer goes up 1.18 times for every 50 grams of processed meat eaten per day. Fibre! > 30 g / day Antioxidants Pholate Carotenoid Lycopene Vegetable food Monosaccharides Glukoze Fructose Galaktose Disaccharides Sucrose = glucose + fructose Lactose = glucose + galaktose Maltose = glucose + glukose Sugars = monosaccharides and disaccharides Polysaccharides Starches Fibre Carbohydrate Source: https://www.webmd.com Source: https://www.webmd.com Folic acid (vit. B9)  to synthesize DNA, repair DNA, and methylate DNA as well as to act as a cofactor in certain biological reactions  Latin word folium means "leaf“ ... leafy vegetables Pregnant women consume 400 mcg of folic acid daily to prevent neural tube defect! Spina Bifida Source: https://www.webmd.com COVID 19 and vitamin D Minerals Source: https://www.webmd.com Source: https://www.webmd.com Beverage 10 bags* 8 bags* 4 bags* * One bag with 5 g of sugar Salt Insects for food  https://artifactsjournal.missouri.edu/wp- content/uploads/2015/04/insects.jpg Source: https://artifactsjournal.missouri.edu/wp-content/uploads/2015/04/insects.jpg Howard Bell at his cricket farm. Photograph: Gary Calton for the Guardian November 2017 Flour ground from dried crickets, left, alongside crickets, at the Fazer bakery, Helsinki. Photograph: Staff/Reuters A poster promoting bread made from insects. Photograph: STAFF/Reuters November 2017 Nutritive Value of Foods www.sfk-online.net http://www.priteltvehosrdce.cz/ekalkulacka/e_index.htm FOOD LABELING GDA LABELLING  Guideline Daily Amounts  A guide to how many calories and nutrients people can consume each day for a healthy, balanced diet  A tool to help improve the food literacy of consumers GDA Traffic light rating system http://veskajjes.si 8,5 g sugar / 100 g 23,0 g sugar / 100 g 35,1 g sugar / 100 g Protein/100 g 26 g Fat 14 g Carbohydrate 1 g 234 kkal 1 slice (12 g) contains 0,7 g salt. Sodium 2,2 g (5,8 g salt)/100g Protein 10,7 g Carbohydrate 56,9 g Fat 23,0 g 477 kcal /100 g Salt 4,5 g 32 g 3,5 dl 1000 g XXL 200 g corn 0,7 dl oil 6 g salt 1 bag (175 g): Protein 10 g Fat 61 g (87%GDA) Saturated f. a. 28 g (140%GDA) Carbohydrate 84 g Sodium 1,4 g (58 % GDA) On the plate: 25 g chocolate 12 g sugar 139 kcal (1/2 hour walking?) 12 g of sugar in two 1 lonček sadnega jogurta (160 g) 16 g of sugar 20 g of sugar 3 pieces(22,5 g) = 115 kcal 90 kcal (4 pieces) 2dcl = 92 kcal 20 min walking?