A Mediterranean diet may be a better way of tackling obesity.

[Ctwentysevenj]

Page last updated at 12:21 AEDT, Monday, 17 November 2014
Mediterranean diet 'combats obesity'
By Adam Brimelow
Health Correspondent, BBC News

Mediterranean diets may help reduce the risk of heart attacks, researchers say
A Mediterranean diet may be a better way of tackling obesity than calorie counting, leading doctors have said.

Writing in the Postgraduate Medical Journal (PMJ), the doctors said a Mediterranean diet quickly reduced the risk of heart attacks and strokes.

And they said it may be better than low-fat diets for sustained weight loss.

Official NHS advice is to monitor calorie intake to maintain a healthy weight.

Last month NHS leaders stressed the need for urgent action to tackle obesity and the health problems that often go with it.

The PMJ editorial argues a focus on food intake is the best approach, but it warns crash dieting is harmful.

Signatories of the piece included the chair of the Academy of Medical Royal Colleges, Prof Terence Stephenson, and Dr Mahiben Maruthappu, who has a senior role at NHS England.

They criticise the weight-loss industry for focusing on calorie restriction rather than "good nutrition".

Better than statins

And they make the case for a Mediterranean diet, including fruit and vegetables, nuts and olive oil, citing research suggesting it quickly reduces the risk of heart attacks and strokes, and may be better than low-fat diets for sustained weight loss.

The lead author, cardiologist Dr Aseem Malhotra, says the scientific evidence is overwhelming.

"What's more responsible is that we tell people to concentrate on eating nutritious foods.


Med diet

Inspired by traditional cuisine of countries such as Greece, Spain and Italy, the Mediterranean diet has long been associated with good health and fit hearts.

Typically, it consists of an abundance of vegetables, fresh fruit, wholegrain cereals, olive oil and nuts, as well as poultry and fish, rather than lots of red meat and butter or animal fats.


"It's going to have an impact on their health very quickly. We know the traditional Mediterranean diet, which is higher in fat, proven from randomised controlled trials, reduces the risk of heart attack and stroke even within months of implementation."

The article also says adopting a Mediterranean diet after a heart attack is almost three times as effective at reducing deaths as taking cholesterol-lowering statin medication.

The authors argue the NHS is in a "key position" to set a national example by providing healthy food in hospitals and by ensuring doctors and nurses understand the evidence.

'Common sense'

Prof Stephenson says the service can exert a powerful influence, for good or ill.

"Our hospitals and surgeries are the frontline for delivering health, it's nothing more than common sense then that we should be leading by example.

"We wouldn't dream of letting people drink alcohol or smoke in any healthcare environment, so I find it incomprehensible that we facilitate and sometimes actively promote food and drink that in some ways cause as many problems. And although some positive steps have been taken on the food given to patients in hospital, their visitors and staff also deserve better."

Public Health England is reviewing the dietary advice conveyed in the "eatwell plate" - which is used across the UK for guidance on what food to eat. Its recommendations include calorie-counted recipes to help achieve a healthy weight.

Dr Alison Tedstone, the chief nutritionist at Public Health England, said there was no single silver-bullet solution.

"Government advice is to eat plenty of bread, rice, potatoes, pasta and other starchy foods, plenty of fruit and vegetables; and some milk and dairy products, meat, fish, eggs, beans and other sources of non-dairy protein.

"Foods high in salt, fat and sugar should be eaten less often and in small amounts. If you are currently overweight you will need to eat less to achieve a healthy weight and be active as part of a healthy lifestyle."

The chairman of the National Obesity Forum, professor David Haslam, welcomed the article.

"A calorie is not just a calorie and it is naive for anyone to think the complex hormonal and neurological appetite systems of the body respond to different substances in the diet in identical fashion."

He said banning fast food outlets in hospitals would be a "legal minefield" given the extended contracts in existence. But he said healthy nutrition programmes could be put in place - as has happened in other big organisations - to counter what he called their "sinister effect".

[Reith]

There are Danish scientists who tweaked the Med diet for Northern style foods:


A pan-Nordic group of researchers, including scientists from Sweden's Lund University, followed 166 people with metabolic syndrome (a cluster of conditions that raise the risk of problems such as heart disease and diabetes) for between 18 and 24 weeks. The study, which was published in the Journal of Internal Medicine, found that subjects who ate a "healthy Nordic diet" had significantly improved cholesterol levels.
Meanwhile, researchers at the University of Copenhagen, in Denmark, have devised the New Nordic Diet, to reflect a movement in Scandinavian cuisine that's based around traditional, seasonal and local ingredients.
The researchers tested the diet on 147 obese men and women, with an average waist circumference of 100cm, over 26 weeks. The group following the New Nordic Diet lost an average of 4.7kg, while those
on an "average Danish diet" lost 1.5kg. The New Nordic Diet participants also showed greater reductions in blood pressure.
The healthy Nordic diets in these two studies follow similar principles and involve eating mostly wholegrains, fruit (with a focus on berries), vegetables (particularly potatoes, cabbage and root veg), canola oil, and oily fish three times a week. The New Nordic Diet places more emphasis on nutrient-dense foods that have been grown in the wild and on seasonal, organic produce.
Following a Nordic diet is easy in Europe, where the climate is more suited to many of the foods specified, but could it become as popular in sunny Australia?
"This diet was designed for the Nordic environment and some aspects will need to be modified to suit the Australian population, otherwise it will be expensive and contradict the diet's philosophy," Dietitians Association of Australia (DAA) spokesperson Georgie Rist says.
Most of the diet's principles are in line with the DAA and national healthy eating guidelines, Rist adds. The philosophy of sustainable, seasonal eating is also one that's being embraced by our chefs. In Australia, the levels of chemical residue in food are regulated, so all food is safe to eat, regardless of whether or not it's organic, Rist explains, adding that both organic and conventionally-grown produce can provide all the nutrients required if you follow a healthy, balanced diet.

HOW TO EAT NORDIC
LESS RED MEAT, MORE FISH
Both Nordic diets emphasise eating less red meat. When you do eat meat it should be high quality and lean (such as kangaroo). You should also up your intake of oily fish.
"This will increase healthy omega-3 fats and decrease your levels of unhealthy saturated fats," Rist says.
"Omega-3s are important for our heart, brain, joints, eyes, mood and nervous system." She says the average national intake of omega-3s is 246 milligrams per day. This is below the recommendation of 610mg a day for men and 430mg for women.
SNACK ON BERRIES
Favour red and purple berries, in particular, as these are high in antioxidants, the natural plant compounds that offer protection from cancer, heart disease and strokes.
EAT RYE BREAD
Rye bread is a Nordic staple, and Rist says it's one of the best grain sources of fibre available.
"It contains approximately three times more fibre than white wheat bread. Rye is also rich in magnesium, B vitamins, iron, zinc, phytochemicals and antioxidants." Rye promotes a feeling of fullness, so it helps with weight loss. It also helps manage blood sugars and cholesterol levels and promotes a healthy bowel.
HAVE MORE ROOT VEG
Because of their cold climate, Scandinavians eat lots of potatoes and root vegies. "These vegetables are an excellent source of fibre, magnesium and potassium," Rist says.
USE OILS LOW IN SATURATED FAT
The Nordic cooking oil staple is canola, as it's manufactured from a cool-climate crop (rapeseeds). It's low in saturated fat but rich in heart-healthy monounsaturated fats. Australians also have easy access to other oils with a similar fat ratio, such as extra-virgin olive oil, which is also good for heart health and wellbeing.
Food Diet sweets healthy eating
Source: Supplied

PRINCIPLES OF THE DIET

1. Eat more fruit and vegetables (berries, cabbage, root veg, legumes, potatoes and herbs)
2. Eat more wholegrains (especially rye, oats and barley)
3. Eat more food from the seas and lakes
4. Eat Higher-quality meat, but less of it
5. Eat More food from wild landscapes
6. Eat Organic produce where possible
7. Avoid food additives
8. Eat more meals that are based on seasonal produce
9. Eat more meals that are home-cooked
10. Produce less waste

SCANDO STAPLES AND AUSSIE ALTERNATIVES

Berries - Nordic: Lingonberries, cloudberries and bilberries; Australian: Blueberries, blackberries, mulberries and raspberries, either fresh or frozen
Oily fish - Nordic: Herring and mackerel; Australian: Salmon, mackerel and sardines
Meat - Nordic: Lean wild animals such as elk and reindeer; Australian: Kangaroo, venison and rabbit
Cooking oil - Nordic: Canola oil; Australian: Extra-virgin olive oil, canola oil and high oleic sunflower oil
Bread - Nordic: Rugbrod (Danish rye bread); Australian: Wholegrain and sourdough rye

DID YOU KNOW?
Just 5.8 per cent of women in Norway are considered to be significantly overweight, making its people among the slimmest in the developed world, the World Health Organization says.

[Alessio]

''such as kangaroo''

[SardiniaAtlantis]

''such as kangaroo''

I hear it's quite good. :-P

[♥ Lily ♥]

There are Danish scientists who tweaked the Med diet for Northern style foods:


A pan-Nordic group of researchers, including scientists from Sweden's Lund University, followed 166 people with metabolic syndrome (a cluster of conditions that raise the risk of problems such as heart disease and diabetes) for between 18 and 24 weeks. The study, which was published in the Journal of Internal Medicine, found that subjects who ate a "healthy Nordic diet" had significantly improved cholesterol levels.
Meanwhile, researchers at the University of Copenhagen, in Denmark, have devised the New Nordic Diet, to reflect a movement in Scandinavian cuisine that's based around traditional, seasonal and local ingredients.
The researchers tested the diet on 147 obese men and women, with an average waist circumference of 100cm, over 26 weeks. The group following the New Nordic Diet lost an average of 4.7kg, while those
on an "average Danish diet" lost 1.5kg. The New Nordic Diet participants also showed greater reductions in blood pressure.
The healthy Nordic diets in these two studies follow similar principles and involve eating mostly wholegrains, fruit (with a focus on berries), vegetables (particularly potatoes, cabbage and root veg), canola oil, and oily fish three times a week. The New Nordic Diet places more emphasis on nutrient-dense foods that have been grown in the wild and on seasonal, organic produce.
Following a Nordic diet is easy in Europe, where the climate is more suited to many of the foods specified, but could it become as popular in sunny Australia?
"This diet was designed for the Nordic environment and some aspects will need to be modified to suit the Australian population, otherwise it will be expensive and contradict the diet's philosophy," Dietitians Association of Australia (DAA) spokesperson Georgie Rist says.
Most of the diet's principles are in line with the DAA and national healthy eating guidelines, Rist adds. The philosophy of sustainable, seasonal eating is also one that's being embraced by our chefs. In Australia, the levels of chemical residue in food are regulated, so all food is safe to eat, regardless of whether or not it's organic, Rist explains, adding that both organic and conventionally-grown produce can provide all the nutrients required if you follow a healthy, balanced diet.

HOW TO EAT NORDIC
LESS RED MEAT, MORE FISH
Both Nordic diets emphasise eating less red meat. When you do eat meat it should be high quality and lean (such as kangaroo). You should also up your intake of oily fish.
"This will increase healthy omega-3 fats and decrease your levels of unhealthy saturated fats," Rist says.
"Omega-3s are important for our heart, brain, joints, eyes, mood and nervous system." She says the average national intake of omega-3s is 246 milligrams per day. This is below the recommendation of 610mg a day for men and 430mg for women.
SNACK ON BERRIES
Favour red and purple berries, in particular, as these are high in antioxidants, the natural plant compounds that offer protection from cancer, heart disease and strokes.
EAT RYE BREAD
Rye bread is a Nordic staple, and Rist says it's one of the best grain sources of fibre available.
"It contains approximately three times more fibre than white wheat bread. Rye is also rich in magnesium, B vitamins, iron, zinc, phytochemicals and antioxidants." Rye promotes a feeling of fullness, so it helps with weight loss. It also helps manage blood sugars and cholesterol levels and promotes a healthy bowel.
HAVE MORE ROOT VEG
Because of their cold climate, Scandinavians eat lots of potatoes and root vegies. "These vegetables are an excellent source of fibre, magnesium and potassium," Rist says.
USE OILS LOW IN SATURATED FAT
The Nordic cooking oil staple is canola, as it's manufactured from a cool-climate crop (rapeseeds). It's low in saturated fat but rich in heart-healthy monounsaturated fats. Australians also have easy access to other oils with a similar fat ratio, such as extra-virgin olive oil, which is also good for heart health and wellbeing.
Food Diet sweets healthy eating
Source: Supplied

PRINCIPLES OF THE DIET

1. Eat more fruit and vegetables (berries, cabbage, root veg, legumes, potatoes and herbs)
2. Eat more wholegrains (especially rye, oats and barley)
3. Eat more food from the seas and lakes
4. Eat Higher-quality meat, but less of it
5. Eat More food from wild landscapes
6. Eat Organic produce where possible
7. Avoid food additives
8. Eat more meals that are based on seasonal produce
9. Eat more meals that are home-cooked
10. Produce less waste

SCANDO STAPLES AND AUSSIE ALTERNATIVES

Berries - Nordic: Lingonberries, cloudberries and bilberries; Australian: Blueberries, blackberries, mulberries and raspberries, either fresh or frozen
Oily fish - Nordic: Herring and mackerel; Australian: Salmon, mackerel and sardines
Meat - Nordic: Lean wild animals such as elk and reindeer; Australian: Kangaroo, venison and rabbit
Cooking oil - Nordic: Canola oil; Australian: Extra-virgin olive oil, canola oil and high oleic sunflower oil
Bread - Nordic: Rugbrod (Danish rye bread); Australian: Wholegrain and sourdough rye

DID YOU KNOW?
Just 5.8 per cent of women in Norway are considered to be significantly overweight, making its people among the slimmest in the developed world, the World Health Organization says.

I think it's great that Danish scientists have made variations for those who live in cold climates.

In Britain, people in the north of England and in Scotland tend to eat more red meats, traditional hearty meals with root vegetables, and I've seen more people who are overweight than their southern counterparts (where there's more vegetarians, and where continental salads and continental breakfasts are more popular).

I also noticed in the north of England and Scotland, they serve more traditional fried breakfasts in the cafes up there (maybe they prefer it as a way of keeping them more warm).

People in the countryside often drive to their nearest shop, whereas Londoners and city dwellers will often walk to the nearest shop. Londoners often jog a lot in the parks, and use the London Underground daily (which is like a part-assault course walking between stations and platforms). There's lots of cafes selling Italian and Greek salads and sushi for people to quickly buy and eat as they navigate around the city.

So lifestyle and the climates and different regions which people live in also plays a factor too in finding suitable healthy diets to suit those with fast or busy lifestyles where people don't have much time for cooking, or for those who live in remote areas far from shops who store foods more, or for those living in very cold conditions, especially during the winter months.

Foods which are freshly available in the Mediterranean are not so easy for people to find in colder countries, and so people in the northern hemisphere tend to store foods during the cold winter season. Certain fruits and vegetables aren't available out-of-season, such as the summer fruit of strawberries, and they're only seen in the supermarket stores during the winter months if they're genetically modified.

People in the north of England and in Scotland often use their body fat as extra 'padding' to insulate them in cold weather conditions, and they're more likely to want to eat hot soups, hearty meals, and warm teas, rather than cold salads, due to the colder climate.

Also, I think it also needs to be taken into consideration that people of different ages, sexes, and lifestyles will have different metabolism rates in burning off their consumed calories, and so will require different portion amounts of food. (An older person could eat much less but still weigh more than a younger person who is slimmer but who eats far more, due to a different metabolism rate and lifestyle). I don't know if people who are unwell in hospital beds, or who have had an amputation or have physical disabilities will also require different dietary portions in relation to what they can burn-off in exercise.

I think this variation and adaption of the Med. diet by Danish scientists is more practical for people living in colder places, but it's still quite vague when taking into consideration the extra factors of the different sexes, ages and lifestyles, and the different body types in people. For example; a man working physically hard on a building site all day will require more calories in his daily diet than a female secretary sitting at an office desk all day.

Also, I think there needs to be modifications to suit people who are allergic to certain foods (some people are allergic to foods like gluten in wheat (Autistic and Aspergers Syndrome people are found to benefit from avoiding gluten in their diet), nuts, dairy products, certain fruits, for instance; some people have been rushed to hospital after consuming strawberries, or foods with tiny nut traces in them after having a serious allergic reaction), and I also think there needs to also be variations made for people who have certain food ethics (such as healthy diet variations to suit those who are vegetarians or vegans as well).