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Promoting a healthy diet for the WHO Eastern Mediterranean Region: user-friendly guide
WHO Library Cataloguing in Publication Data World Health Organization. Regional Office for the Eastern Mediterranean Promoting a healthy diet for the WHO Eastern Mediterranean Region: user-friendly guide / World Health Organization. Regional Office for the Eastern Mediterranean p. 1. Diet, Mediterranean 2. Diet, Fat-Restricted 3. Health Promotion - Eastern Mediterranean Region 4. Chronic Disease 5. Health Planning Guidelines 6. Motor Activity I. Title II. Regional Office for the Eastern Mediterranean ISBN: 978-92-9021-834-0 (NLM Classification: QT 235) ISBN: 978-92-9021-836-4 (online)
World Health Organization 2012 All rights reserved. The designations employed and the presentation of the material in this publication do not imply the expression of any opinion whatsoever on the part of the World Health Organization concerning the legal status of any country, territory, city or area or of its authorities, or concerning the delimitation of its frontiers or boundaries. Dotted lines on maps represent approximate border lines for which there may not yet be full agreement. The mention of specific companies or of certain manufacturers products does not imply that they are endorsed or recommended by the World Health Organization in preference to others of a similar nature that are not mentioned. Errors and omissions excepted, the names of proprietary products are distinguished by initial capital letters. All reasonable precautions have been taken by the World Health Organization to verify the information contained in this publication. However, the published material is being distributed without warranty of any kind, either expressed or implied. The responsibility for the interpretation and use of the material lies with the reader. In no event shall the World Health Organization be liable for damages arising from its use. Publications of the World Health Organization can be obtained from Distribution and Sales, World Health Organization, Regional Office for the Eastern Mediterranean, PO Box 7608, Nasr City, Cairo 11371, Egypt (tel: +202 2670 2535, fax: +202 2670 2492; email: PAM@emro.who.int). Requests for permission to reproduce, in part or in whole, or to translate publications of WHO Regional Office for the Eastern Mediterranean whether for sale or for noncommercial distribution should be addressed to WHO Regional Office for the Eastern Mediterranean, at the above address or email: WAP@emro.who.int. Design, layout and printing by WHO Regional Office for the Eastern Mediterranean, Cairo
Contents
Preface........................................................................................................... 5 Acknowledgements............................................................................................ 6 Introduction..................................................................................................... 7 1. Maintain a healthy body weight........................................................................ 8 2. Be active..................................................................................................10 3. Limit intake of fats and oils............................................................................12 4. Limit intake of sugars, especially sweetened foods and beverages..............................14 5. Limit salt intake..........................................................................................16 6. Eat a variety of foods every day.......................................................................18 7. Eat cereals, preferably whole grains as the basis of most meals.................................23 8. Eat more vegetables and fruit every day.............................................................25 9. Eat legume-based dishes regularly and choose unsalted nuts and seeds........................28 10. Eat fish at least twice a week..........................................................................30 11. Consume milk/dairy products daily (preferably low fat)........................................32 12. Choose poultry and lean meat.........................................................................34 13. Drink lots of clean water...............................................................................36 14. Eat clean and safe food..................................................................................38 Bibliography....................................................................................................43
Preface
This user-friendly guide on promoting a healthy diet for the Eastern Mediterranean Region provides information on individual nutrients and food components and presents a set of recommendations for an overall pattern of eating that can be adopted by the general public in countries of the Region. The recommendations contained in this guide are compatible with the different cultures and eating patterns of consumers within the target population and are based on the availability of local and affordable foods which are widely consumed by the population. The burden of disease associated with inadequate nutrition continues to grow in the Region. As in other developing countries, countries of the Region suffer from the double burden of under-nutrition and obesity, frequently termed nutrition transition, which negatively impacts health systems. National nutrition policies and interventions are needed to address the two existing problems of under-nutrition and the spreading epidemic of obesity. The guide aims to address existing nutrient deficiencies and excesses and diet-related public health problems. Its development was based on the recommendations of a technical consultation on food-based dietary guidelines held in 2004, organized by WHO and the Food and Agriculture Organization of the United Nations. Food choices are influenced by cultural, ethnic, social and familial factors, which can be incorporated into food-based dietary guidelines. Diets are more than mere collections of nutrients and the biological functions of food components and the benefits of consuming these compounds in foods and their health effects have not all been identified. The combination of nutrients in various foods can have different metabolic effects. Methods of food processing and preparation influence the nutritional value of foods. There is much evidence from animal, clinical and epidemiological studies that particular dietary patterns are associated with a reduced risk of specific diseases and that food-based dietary guidelines can encourage such practices. Most important, food-based dietary guidelines are better understood by the public than nutrient-based recommendations. This user-friendly guide is an essential tool to support national and regional strategies to improve nutrition outcomes and health in the Region. The guidelines are intended for use not only by policymakers, health care providers, nutritionists and nutrition educators but also by other sectors, such as those involved with food distribution, food service and various nutrition programmes. They can be also used by schools, homes, cafeterias and businesses to improve the food choices of a range of consumers.
Acknowledgements
This publication is the product of contributions by several individuals and been developed jointly with the Food and Agriculture Organization of the United Nations, the World Food Programme and the Department of Nutrition and Food Science, American University of Beirut, with the active participation of all Member States through a series of technical consultations. The initial draft of this publication was prepared by Nahla Houalla, Professor and Chairperson, Department of Nutrition and Food Sciences, American University of Beirut, Lebanon. The draft was then reviewed by Haifa Madi, Director of Division of Health Protection and Promotion, WHO Regional Office for Eastern Mediterranean, Egypt, and Ayoub Eid Al-Jawaldeh, Regional Adviser, Nutrition, WHO Regional Office for Eastern Mediterranean, Egypt, who provided valuable technical input and direction. The main contributors to this publication are listed as follows: Ayoub Eid Al-Jawaldeh, Regional Adviser, Nutrition, WHO Regional Office for Eastern Mediterranean, Egypt; Kunal Bagchi, Regional Adviser, Nutrition, WHO Regional Office for South-East Asia, India; Fatima Hachem, Food and Nutrition Officer, Regional Office for the Near East, Food and Agriculture Organization of the United Nations, Egypt; Jalila El Ati, National Institute of Nutrition, Tunisia; Nisreen Omidvar, Assistant Professor, Faculty of Nutrition Sciences and Food Technology, Islamic Republic of Iran; and Leila Cheikh, Project leader, Intergrowth21st, University of Oxford, United Kingdom.
Introduction
The aim of this publication is to provide dietary advice and to promote health in the WHO Eastern Mediterranean Region and to reduce the risk of major chronic diseases through diet and physical activity. Chronic diseases that are linked to a poor diet and physical inactivity include cardiovascular disease, type 2 diabetes, hypertension, metabolic syndrome and certain cancers. Additionally, poor diet and decreased physical activity are the most important factors that contribute to the increase in overweight and obesity observed in some countries of the Region. The recommendations given here have been established after careful analysis of the scientific data on the link between diet, physical activity and health. The prevalence of overweight and obesity and the morbidity and mortality from major chronic diseases and deficiency disorders in the Region has been thoroughly reviewed and these data have been taken into account in formulating the regional nutrition strategy. Thus, these recommendations are tailored to correspond with the national conditions present and are adapted to the dietary needs of the population in countries of the Region. They are also in accord with the food choices and food preferences of the population and take into account the availability and cultural acceptance of foods in different countries. The publication is intended for use by policy-makers, health care providers, nutritionists and nutrition educators. It is important to note that these recommendations should be integrated and implemented as a whole. They are to be used together when planning an overall healthy diet. However, even if just a few of the recommendations are followed, they can have health benefits.
Weight increases
Weight stable
habits have also been noted in countries, such as increased intake of saturated fat and sugar and decreased intake of cereals, legumes, vegetables and fruits. At the same time, some countries in the Region still have a high prevalence of underweight, particularly among children, the highest rates being in Afghanistan, Sudan and Yemen (39.3%, 40.7% and 45.6%, respectively). This section focuses on the achievement and maintenance of a healthy weight and on the prevention of weight gain. People with a healthy weight should strive to maintain it, while underweight individuals should try to increase their body weight. Boxes 1.1 and 1.2 provide key recommendations for overweight and underweight individuals, respectively. Box 1.3 highlights the benefits of a healthy body weight.
Table 1.1 Weight classification according to BMI1
BMI value (kg/m2) Less than 18.5 18.524.9 2529.9 More than 30
1
BMI shows if weight is adequate for height and is obtained by dividing weight in kilograms by height in metres squared.
BMI =
2. Be active
Physical activity is an essential factor contributing to the maintenance of a healthy body weight and the prevention of chronic noncommunicable diseases such as type 2 diabetes, cardiovascular diseases and some types of cancer. Regular exercise burns calories and fat. The amount of calories burnt depends on the type and duration of the exercise. Lifestyle physical activities can include selfselected activities and incorporate leisure, occupational and household activities that can be conducted throughout the day.
Box 2.1 Key recommendations
Be active every day. Adults should engage in at least 30 minutes of physical activity of moderate intensity on most days of the week. The 30 minutes total need not be continuous and can add up throughout the day (through one or a combination of activities). Children and youths should engage in at least 90 minutes of activity every day. Reduce the time spent being physically inactive (e.g. watching television, playing computer games). For greater health benefits, increase the level of physical activitythis includes low-intensity (but long-duration) leisure pursuits, as well as moderate and vigorous exercise. For maintenance of body weight and prevention of weight gain, engage in activities of moderate to vigorous intensity (60 minutes most days of the week). For weight loss, engage in moderateintensity exercise of longer duration (6090 minutes daily).
There are high rates of physical inactivity in the Region and a lack of facilities and open areas for exercise and recreation. Children also have low activity levels and schools do not incorporate physical activity into the main curricula. Physical inactivity is linked to an increase in the prevalence of chronic noncommunicable diseases, which currently represent the major cause of adult premature death in the Region. The aim of this section is to encourage regular physical activity for all age groups. Box 2.1 provides key recommendations for increasing levels of physical activity; Box 2.2 highlights the benefits of physical activity; and Box 2.3 lists types of physical activity.
Box 2.2 Benefits of regular physical activity (at least 30 minutes a day)
Weight loss and/or weight maintenance Burning calories and fat Preventing noncommunicable diseases Improving blood circulation Strengthening muscles and joints Relieving stress and tension
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Beware of hidden fats found in cakes, Arabic sweets and take-away foods
the daily energy supply in the Region ranges from 4% to 14%, whereas the contribution of animal fat to total fat intake ranges from 22% to 45%. Regional and national data have also shown that the prevalence of chronic noncommunicable diseases is rapidly increasing in the Region, with cardiovascular diseases imposing the highest morbidity burden. The aim of this section is to limit the intake of total fat, particularly saturated fat, by replacing animal and hydrogenated fats with vegetable oils, such as olive oil and canola oil, as well as increasing the intake of omega-3 fatty acids through the regular consumption of nuts and fish. Box 3.2 provides tips to reduce fat intake.
Table 3.1 Alpha-linolenic acid1 content of selected vegetable oils, nuts and seeds
Oils, nuts and seeds Flaxseed (linseed) oil Flaxseed Walnut oil Canola oil Soybean oil Walnuts Olive oil
1
Alpha-linolenic acid (g/tablespoon) 8.5 2.2 1.4 1.3 0.9 0.7 0.1
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Box 4.2 Foods and drinks that contain the most added sugar in diets of the Region
Regular soft drinks Sweetened fruit drinks (e.g. jellab, tamr hindi, amar il deen) Cakes and pastries Cookies such as sesame cookies (barazii) or cardamom cookies (hadji badah) Arabic sweets (e.g. baklava, knafeh, qashta, katayef, malban, umm ali, maamounia, basbousa) Sweetened jams Milk-based desserts and products (e.g. muhallabiya, mughli, riz bi haleeb, sahlab, halawa halib) Halaweh
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of sodium in the diet of most countries in the Region is high and that an increasing trend in the levels of sodium in foods is documented. Increasing levels of hypertension, stroke and cardiovascular diseases are also reported in the Region. The aim of this section is to encourage the reduction of salt in the diet. Boxes 5.1 and 5.2 provide key recommendations and tips to reduce salt intake, respectively.
Consume less than 2300mg of sodium per day (i.e. 1 teaspoon or 5 g salt per day)
potassium chloride may be useful for some individuals. However, they may be harmful to those with certain medical conditions. A health care provider should be consulted before trying salt substitutes.
Note 2: Iodized salt is important for
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When eating out, use the pepper shaker rather than the salt shaker
17
This is based on the USDA Dietary guidelines for America, which considers 2000 calories (8.4 MJ) appropriate for most sedentary men aged 5170 years, sedentary women aged 1930 years and for some other gender/age groups who are more physically active.
1
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A high prevalence of vitamin D deficiency is also documented in the population of the Region, ranging from 46% to 83% and with even higher estimates among veiled women (50%62%). Vitamin D status depends on both dietary intake and cutaneous synthesis and has been reported to be inadequate even in sunny countries of the Region. Vitamin D deficiency is a risk factor for osteoporosis and can lead to bone fragility and increased risk of fractures. Osteoporosis poses a heavy financial burden in the Region and this is expected to further increase due to the steady growth of the ageing population. Thus, a substantially higher vitamin D intake has been recommended to ensure adequate vitamin D status. Other micronutrient deficiencies, such as deficiencies in vitamin A, vitamin C, iodine, niacin and thiamine, have also been documented in some countries of the Region. Vitamin B12, zinc and folic acid deficiencies may also be of concern, particularly in certain population groups such as strict vegetarians and women of childbearing age.
The aim of this section is to ensure that the diet contains adequate amounts of essential nutrients, such as vitamins, minerals and phytochemicals. As dietary diversification increases, it is essential to reduce serving sizes of each food consumed to avoid overconsumption of energy. The recommendations should therefore be interpreted as promoting the consumption of nutrient-dense foods rather than unhealthy calorie-rich, nutrient-depleted foods.
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Dried fruit
Dried dates, dried raisins, dried apricots, dried plums, dried figs
cup is equivalent to: cup of cut-up raw or cooked vegetable 1 cup raw leafy vegetable cup of vegetable juice Spinach, molokhiya
2 cups per week 3 cups per week 3 cups per week 6.5 cups per week
Carrots Fava beans, lentils, beans, chickpeas Potatoes Salad vegetables such as lettuce, cabbage, cucumbers, tomatoes 30g is equivalent to: 1 slice bread 1 cup dry cereal cup cooked rice, pasta, bulgur, cereal Brown bread, markouk bread, tannour bread Whole breakfast cereals (unsweetened) Whole rice, wholewheat pasta White bread, toast, rice, wheat, breakfast cereals (unsweetened), kaak (unsweetened, unsalted), bulgur 30g is equivalent to: 30g cooked lean meats, poultry, fish Lean meat, chicken breast, grilled or baked fish
Other grains
Boiled egg Lentil-based dishes (mujaddara, koshari), chickpeas (hommos balila), fava beans (ful moudammas), broad beans, red beans (e.g. red bean stew) Unsalted nuts and seeds
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Low-fat labneh
Oils
1 tsp is equivalent to: 1 tsp olive oil, canola oil or other vegetable oil 1 tbsp low-fat mayonnaise 2 tbsp light salad dressing 1 tbsp soft margarine Olive oil can be eaten raw (e.g. in salads, with labneh) and can be used in cooking
267kcal (1.1MJ) per day 18g 8 tsp 1 tbsp added sugar equivalent is: 1 tbsp jam or honey 1 cup lemonade Butter, lard
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22
23
1 serving equals:
loaf of Arabic bread 1 slice of bread cup of cooked rice, pasta, noodles or bulgur 30g ready-to-eat cereal
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have favourable positive effects in controlling the incidence of such diseases and conditions. It will also help in controlling micronutrient deficiencies prevailing in the Region. This section aims to promote the consumption of fruits and vegetables and presents suggestions for the incorporation of these foods into the daily diet. Box 8.1 provides key recommendations for increasing the consumption of fruits and vegetables; Box 8.2 provides tips to increase the intake of vegetables; Box 8.3 provides tips on the best way to prepare fruits and vegetables; and Box 8.4 provides tips to increase the intake of fruits.
National studies have reported low consumption of fruits and vegetables in the Region. An assessment of fruit and vegetable intake in nine countries in the Region (Egypt, Iraq, Islamic Republic of Iran, Jordan, Kuwait, Lebanon, Pakistan, Saudi Arabia and Syrian Arab Republic) revealed that 70% of the adult population (1565 years) consume less than the recommended five servings per day. In view of the rising prevalence of cardiovascular disease, diabetes and obesity among the population in the Region, recommending an increase in the consumption of fruits and vegetables may
Cut-up fruit or dried fruit makes a good snack and is easy to pack. For dessert, have baked apples, pears or a fruit salad. Choose dried fruits without added sugar or chocolate, such as madgooga (date truffles). Cook meat-based dishes with fruits (e.g. kafta bil karraz, kafta mishmisheya).
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9. Eat legume-based dishes regularly and choose unsalted nuts and seeds
Legumes are rich sources of carbohydrates, vegetable protein, dietary fibre, oligosaccharides, phytochemicals and minerals, including iron. The dietary fibre present in legumes includes soluble components, which help lower cholesterol and blood glucose concentrations, and insoluble components, which improve gastrointestinal function because of their bulking properties, hydration capacity and fermentability. Nuts and seeds have been shown to have a fatty acid profile that can favourably affect blood lipids and thus decrease the risk of cardiovascular disease. Legume-based dishes and nuts and seeds are among the traditional and most popular types of food in the Region. However, despite their relative popularity, consumption of pulses and nuts is decreasing in most countries. Increasing the consumption of legumes, nuts and seeds (unsalted) may have favourable effects on noncommunicable diseases, which are steadily increasing in the Region. Legumes and some seeds (e.g. pumpkin seeds) are a good source of iron. This is highly important in view of the persistence of iron deficiency anaemia in the Region. This section aims to encourage the consumption of legumes, nuts and seeds. Boxes 9.1 and 9.2 provide key recommendations for increasing their consumption.
Box 9.1 Key recommendations
Consume legume-based dishes regularly (e.g. red bean stew, lima bean stew). Prepare legume-based dishes such as lentils, fava beans and chickpeas with an iron absorption enhancer such as vitamin C (e.g. orange juice) or some meat. Choose unsalted nuts and seeds. Choose raw or roasted nuts and seeds rather than fried.
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Amount required to provide approximately 1g of omega-3 fatty acids1 per day (g) 60250 120 60100 6090 4575 4560 210
30
Omega-3 sources:
fish such as salmon, trout, herring plant sources (e.g. walnuts, flaxseed, purslane, soybean oil, canola oil).
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Table 11.1 Fat content of some regular and reduced-fat white cheeses
Dairy product Akkawi cheese Cream cheese Halloumi Labneh Source: Abou Jaoude, 2005. Full fat (g/100g) 1422 1125 2124 311 Low fat (g/100g) 1216 1125 47.5 No fat (g/100g) 3.4 2.9 3.3 0.10.6
provides tips to increase the consumption of milk and dairy products. The aim of this section is to promote daily consumption of at least three servings of dairy products. However, it should be noted that low-fat milk and dairy products should be chosen in order to prevent further escalation of obesity and other noncommunicable diseases in the Region.
Lactose intolerance
Choose lactose-free milk and other dairy products, if available. Choose dairy products with least content of lactose (Table 11.2). Substitute the following foods in terms of calcium equivalents for one serving: 1 cup of almonds 5 sardines or cup of pink salmon with bones 1 cup of calcium-fortified breakfast cereal.
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Bibliography
Abou Jaoude E. Proximate composition and mineral content of some regular and reduced fat white cheeses [thesis]. Beirut, American University of Beirut, 2005. Binns C and Lee M. Enjoy a wide variety of nutritious foods, In: Dietary guidelines for Australian adults. Canberra, National Health and Medical Research Council, 2003:116. Jamison DT et al. Disease control priorities in developing countries, Second edition. Disease Control Priorities Project, 2006 (http://www.dcp2.org/pubs/DCP, accessed 18 July 2011). Heyman MB. Lactose intolerance in infants, children, and adolescents. Pediatrics 2006, 118:12791286. Kant AK et al. A prospective study of diet quality and mortality in women. Journal of the American Medical Association, 2000, 283:21092115. Kris-Etherton P.M., Harris W.S and Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. AHA Scientific Statement. Circulation, 2002, 106:27472757. Maalouf G et al. Middle-East and North African consensus on osteoporosis. Journal of Musculoskeletal and Neuronal Interactions, 2007, 7:131143. UNICEF global database on child malnutrition. United Nations Childrens Fund (http://www. childinfo.org/index.html, accessed 18 July 2011). USDA. Dietary guidelines for Americans. United States Department of Health and Human Services, United States Department of Agriculture, 2005 (http://www.healthierus.gov/ dietaryguidelines, accessed 18 July 2011).
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Promoting a healthy diet for the WHO Eastern Mediterranean Region: user-friendly guide provides dietary advice to promote health and reduce the risk of major chronic diseases through diet and physical activity. This user-friendly guide presents a set of dietary recommendations that are compatible with the different cultures and eating patterns of consumers in the Region, based on the availability of local and affordable foods.This publication represents an essential tool in supporting national and regional strategies to improve nutrition outcomes and health in the Region. It is primarily intended for use by policy-makers, health care providers, nutritionists, nutrition educators and anyone involved in food distribution and food service. It can also be used by schools, homes, cafeterias and businesses to improve the food choices of a range of consumers.
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