DOCSLIB.ORG

Food Lists for Cholesterol-Lowering Eating

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Food Lists for Cholesterol-Lowering Eating FOOD LISTS FOR CHOLESTEROL-LOWERING EATING GENERAL: Read food labels <5g fat per serving of the food Minimal if any saturated fats Trans fat-free <500mg sodium per 100g BREADS Choose whole-grain, high fibre breads and foods Choose breads and grains with 450mg/100g or less sodium Serving size: 1 slice bread, ½ bread roll; 2-3 “allowed” crackers (2-4 servings/day) EAT MORE OF EAT LESS OF Dense, wholegrain breads and rolls, such as seed White flour, white bread and rolls, ordinary brown breads, low fat health breads, Low GI high fibre bread, roti made with white flour, matzos and breads and rolls, 100% rye bread, pumpernickel butter/plain cracker breads. bread. Low fat wholegrain crackers such as Provita, and wholegrain Ryvita and Finn Crisps. AVOID: fancy breads, croissants, brioches, savoury cheese biscuits, bought pastry. CEREALS Choose whole-grain, high fibre cereals Use Oat Bran Choose cereals/porridges with 450mg/100g or less sodium Serving size: ½ cup cooked porridge, ½ cup high fibre cereal, 1/3 cup low fat low GI muesli, 1/3 cup Wholewheat ProNutro. (2 servings/day) (14) EAT MORE OF EAT LESS OF High fibre breakfast cereals, oat bran, oats, unrefined Refined/sugary breakfast cereals and porridges, mealie-meal, maltabella, low GI low fat (<5g/serving) muesli that is high in fat and/or full of refined or puffed muesli (18) grains and/or contains coconut (saturated fat) RICE, PASTA AND GRAINS Choose high fibre grains and foods Choose grains with 450mg/100g or less sodium Serving size: ½ cup cooked pasta / rice / samp etc (1-2 servings/day) EAT MORE OF EAT LESS OF Brown rice, durum wheat pasta (preferably choose White rice and pasta. wholewheat pasta), pearl wheat, basmati rice, brown rice (+ lentils), samp & beans, maize rice, pearl wheat, buckwheat, quinoa, sweet corn, air-popped popcorn.(18) STARCHY VEGETABLES Serving size: 1 medium potato, 3 baby potatoes, ½ cup sweetcorn, ¼ cup sweet potato (1-2 servings/day to replace bread or grain products) EAT MORE OF EAT LESS OF Jacket or boiled potatoes (eat skins wherever Eat in moderation: reduced fat (<5%) oven-baked possible), mealies, sweetcorn and sweet potato. chips, roast potatoes/sweet potatoes cooked in a little suitable oil (eg 10ml olive/canola oil: ideally spray the . oil over the potatoes) Once a fortnight or less: roast coloured vegetables cooked in a little suitable oil. AVOID: Chips or roast potatoes cooked in unsuitable fat or oil; deep-fried chips and other fried vegetables; potato crisps. LEGUMES, BEANS AND LENTILS All beans, lentils and legumes are very high in soluble fibre and should be eaten regularly. If using canned beans: drain and rinse well Serving size: 1 cup cooked dried beans, chickpeas, lentils, dahl (a minimum of 3-5 servings/week) Also include soya, as soya lowers LDL cholesterol and triglyceride levels: ½ cup tempeh/tofu and/or 1 cup (250ml) fortified soya milk. EAT MORE OF EAT LESS OF All types of dried / canned lentils, peas, chickpeas, Moderate intake of falafel – baked or cooked in a very beans of all kinds eg haricot, red kidney, butter little olive/canola oil; baked samoosas. beans. AVOID: deep-fried falafel, and samoosas; vegetarian Soya milk, soya drink, soya porridge dishes in a cream sauce. VEGETABLES Aim for total coloured vegetable intake of 400g or more per day: raw or plainly cooked Try and have coloured vegetables with 2 meals EACH day. Aim to have half of the dinner plate taken up with plainly cooked or raw coloured vegetables or salad. Serving size: ½ cup cooked vegetables; 1 cup raw green vegetables or salad; 1 tomato or carrot (at least 3-4 servings/day) EAT MORE OF EAT LESS OF ALL fresh and plain frozen vegetables; salad AVOID: vegetables roasted or fried in fat, or cooked vegetables. in cream; salads with standard salad cream / mayonnaise, cream or cream cheese dressings. FRUIT Serving size: 1 medium apple/pear/orange/nectarine; small banana, kiwi fruit; ½ cup stewed frozen / unsweetened canned; 2-3 small apricots / plums; 10-15 grapes, cherries, strawberries; 1 cup other berries; 3 prunes, dates, figs; 1 Tbs raisins/sultanas; 6-8 halves of dried apricots; 180ml 100% fruit juice. EAT MORE OF EAT LESS OF Preferably use fresh fruit; frozen fruit (no added Fruit canned in syrup, fruit pies, sweetened juices, sugar), small quantities of dried fruit. sugar-coated dried/ preserved fruit, crystallized fruit. Moderate use of diluted fresh fruit juice. (no more than 1 glass/day) MILK AND DAIRY PRODUCTS Choose skim / low fat dairy products Serving size: 1 cup skim/low fat milk / natural fat-free yoghurt; 30g low fat cheese (1-2 servings/day) EAT MORE OF EAT LESS OF Low fat (<1% fat) milk, skimmed milk. (23) Full cream milks; milk blends; milk shakes; condensed milk; evaporated milk. Low-fat yoghurt, soya yoghurts, Greek yoghurt (3-5% fat): <340kJ/serving. Cream; ice-cream ; Greek yoghurt, thick and creamy yoghurt, full fat yoghurt; artificial cream; Creme Low fat cheeses, i.e. cottage cheese, low-fat ricotta, fraiche (40% fat); coffee and tea creamers fat-free cottage cheese Moderate intake of medium-fat cheeses, i.e. those (Hard and semi-soft cheese can be included up to 3 with 24% total fat or less, eg standard Brie, times weekly in very small amounts). Camembert, Edam, Mozarella, Parmesan, special processed and blue (12-13% fat) cheeses. AVOID: full-fat cheeses, eg Stilton, Cheddar, Cheshire, full-fat blue cheeses, cream cheeses. High fat soft cheeses, eg Brie, Camembert, mascarpone. RED MEAT 2-3 times/week Try out recipes where the pulses (beans and lentils are included with the meat Serving size (cooked weight): High risk women: 100-150g, men: 150-200g <3x/week; o Moderate risk: 100-250g 3-5x/week EAT MORE OF EAT LESS OF Very lean red meat and venison (game). Moderate intake of lean beef, lamb, pork, steak, mince, ham. Extra lean mince Liver/kidneys: no more than once/fortnight. AVOID: visible fat on meat (including crackling), belly pork, streaky bacon, oxtail, salami, pate, pork pies, sausages, boerewors, polony and other processed cold meats / luncheon loaves, fried meats. POULTRY Remove the skin BEFORE cooking. 3-5x/week Serving size: 100-150g cooked EAT MORE OF EAT LESS OF Mixed light and dark poultry meat (skinned) Duck, goose, poultry skin. Mainly chicken and turkey. FISH 1-2 servings weekly Serving size: 200-400g Low fat cooking methods EAT MORE OF EAT LESS OF All white fish, eg hake and sole. Moderate use of fish fried in suitable oil (canola/olive): oil should not be heated to smoke Oily fish, eg herring, mackerel, salmon, sardines, point or re-used: once/fortnight (avoid if on a weight- kipper, snoek, pilchards, tuna. reducing diet). Mussels, oyster, clams. AVOID: caviar; fried especially deep-fried fish and seafood. EGGS Low fat cooking methods: boil / poach / scramble / fry in cooking spray EAT MORE OF EAT LESS OF Egg whites: free to use. (14) AVOID: fried eggs, eggs cooked in cream. Eggs: up to 3 eggs/week including those in cooking and baking. FATS AND OILS All fats should be limited to no more than the daily amount: 3-5teaspoons/day 1-1 ½ teaspoon/serving EAT MORE OF EAT LESS OF Moderate use of: MUFA or PUFA table Butter, ghee, hard brick margarine, cooking fat, lard, spreads/margarines; Mono- or polyunsaturated oils coconut, mayonnaise, all fried food, high fat cakes, eg olive, canola, peanut, soybean, avocado, hydrogenated vegetable oils and margarines. sunflower, corn, safflower, wheatgerm, grapeseed, sesame; nut oils: walnut, hazelnut, almond. Use avocado as a spread instead of margarine. 20-25g /day (=4-5tsp/day)sterol/stanol spreads will help reduce blood cholesterol. Non-stick cooking spray NUTS If not overweight OR if overweight but able to substitute nuts for other fats, a regular intake can be beneficial Use plain, unsalted nuts, not roasted in other fats For those at high risk of CVD: use 30g/day 5-7 times/week If not at very high risk: use at least 3 times/week if at all possible. EAT MORE OF EAT LESS OF Almonds, brazil nuts (max 3-5/day), pine nuts, Coconut. cashews, hazelnuts, macadamias, pistachios, peanuts, pecans, walnuts. Salted nuts, nuts cooked in other fats/oils (14) Sunflower seeds, pumpkin seeds, linseed/flaxseed, sesame seeds, tahini. FOODS HIGH IN SUGAR, SWEETS, SAUCES AND SPREADS If on a weight-reduction diet, use sugar-free sweeteners Limit to 1-3 servings/day or less: 1 serving = teaspoon jam/honey/syrup/sugar OR 1 sweet NB: if triglycerides are raised OR if following a weight-reduction diet, avoid all sugars and refined carbohydrates. Use artificial sweeteners in this case. EAT MORE OF EAT LESS OF Artificial sweeteners (max 6-8/day) Cakes, biscuits, doughnuts, koeksisters, syrup, cold drinks, energy drinks, sweets, chocolates, coconut Low Cal and “Lite” cold drinks/diet squashes bars. SNACKS / SALTY FOODS Avoid high salt foods and snacks EAT MORE OF EAT LESS OF If using any added salt, use iodized salt. Salt-coated snacks, highly salted salted savoury snacks or potato crisps. Limit high-salt foods to one serving/week: Stock cubes, stock powder, gravy mix, yeast spreads, 30g serving lean ham, pastrami soy sauce, Worcestershire sauce. 20-30g cheese (limit under Dairy foods) 50g canned or smoked salmon or tuna 30g other smoked fish/sardines 1 Tbs meat and fish pastes 1tsp pate SPREADS / DRESSINGS / SAUCES / SPICES Avoid high salt sauces and dressings Only choose from the “Eat More Of” list if on a weight-reducing diet. EAT MORE OF EAT LESS OF Herbs, spices, mustard, pepper, vinegar, low-fat Use in moderation: low-calorie salad dressing or low- dressings, eg lemon or low-fat yoghurt.
Load more

Recommended publications
  • Module 1 Guided You Through the Process of Starting a School Garden with Information on Soil Testing, Conducting a Site Analysis and Identifying Potential Crops
    INTRODUCTION OVERVIEW In this module, students will study the agricultural trends in their region to identify the cultural groups that have settled there throughout history. Agriculture and cuisine are fundamental cultural expressions. This module integrates community life with the environment as students begin to delve into the relationship between people and the land. Students will begin to understand how the culture of their community was formed through the complex way in which each culture satisfied their nutritional needs. ESSENTIAL QUESTION Throughout the history of New York State, how have the state’s cultural communities met their food needs? NEW YORK STATE STANDARDS Social Studies Standards Standard 1: Elementary: History of the United States and New York #1 The study of New York State and United Sates history requires an analysis of the development of American culture, its diversity and multicultural context, and the ways people are unified by many values, practices, and traditions. Standard 1: Elementary: History of the United States and New York #2 Important ideas, social and cultural values, beliefs, and traditions from New York State and United States history illustrate the connections and interactions of people and events across time from a variety of perspectives. Standard 1: Elementary: History of the United States and New York #4 Explore different experiences, beliefs, motives, and traditions of people living in their neighborhoods, communities, and State. Standard 4: Social Studies: Elementary: Economics: #1 The study of economics requires an understanding of major economic concepts and systems, the principles of economic decision making, and the interdependence of economies and economic systems throughout the world.
    [Show full text]
  • Breakfast Menu Sammy's History
    Sammy’s history Sammy Schloegel was born and raised in New Orleans. His interest in cooking came from his watching his Italian grandparents’ love for preparing amazing food. Sammy began working at the Elysian Fields lo- cation at the age of 15 for his uncle, John Shambra, who owned a butcher shop. After his uncle passed away, Sammy purchased the building and business in 1991. Sammy saw a need in the area for a good place to grab a sandwich at lunchtime, so Sammy and his wife, Gina, started making overstuffed po-boys for an inexpensive price while still running the butcher shop. Before they knew it, they were selling more sandwiches than they ever expected and so they added a few tables and added hot lunch for each day of the week. Then came more tables, more sandwiches and more hot Breakfast Menu lunch choices, and needless to say, more employees. Sammy and Gina’s hard work and great food has not gone unnoticed. Monday-Saturday Bret Anderson, of the Times Picayune named their garlic stuffed roast 7:00am-10:30am beef po-boy as one of the 10 best in the city. WWL-TV’s Unknown Food Critic stated that Sammy’s hamburger is the best in the city. Sammy’s Lunch daily took the blue ribbon from the Po-Boy Festival on several occasions for Monday-Thursday 10:30-5:00 the garlic stuffed roast beef and the Ray Ray. Buzzfeed named the Ray Friday 10:30-7:00 Ray as one of the “10 po-boys you must eat before you die.” Food Net- Saturday 10:30-4:00 work’s Diners, Drive-ins and Dives with Guy Fieri highlighted Sammy’s for their Thanksgiving show.
    [Show full text]
  • School Meals Are Essential for Student Health and Learning
    School Meals are Essential for Student Health and Learning ach day, millions of students fuel their minds and bodies with the good nutrition provided by the ENational School Lunch Program and School Breakfast Program. There is considerable evidence of the effective role that participation in these programs plays in alleviating food insecurity and poverty, and in providing the nutrients students need for growth, development, learning, and overall health, especially for the nation’s most vulnerable children and adolescents. This brief reviews the many benefits of the school meals programs, and summarizes the latest research on recent policy changes and innovative strategies that are increasing program access and improving student outcomes. or reduced-price school lunch.8 Conversely, research shows School Meals Play a Critical Role that rates of food insecurity and food insufficiency among in Student Health, Well-Being, and children are higher in the summer — a time when students Academic Success do not have access to the school meal programs available during the academic year.9,10,11 More than 14.6 million students eat a school breakfast and Nationally, school lunch also lifted 1.2 million people — 29.7 million students eat a school lunch on a typical school including 722,000 children — above the poverty line in 1 day, based on data from the 2018–2019 school year. The 2017, based on Census Bureau data on poverty and income vast majority of these students are low-income and receive in the U.S.12 a free or reduced-price meal. A considerable body of evidence shows that the School Meals Support Good Nutrition school meals programs are profoundly important for students, especially low-income students, with well- School meals support good nutrition throughout the school documented benefits.
    [Show full text]
  • Dessert Menu
    Dessert Menu Cup Cakes, Whole Cakes & Tarts Cupcakes (2 dozen minimum) Cupcake in your choice of flavor and frosting, with basic design $2.50 Unfilled Add a variety of fillings $4.00 Filled Sauced and garnished $4.45-5.95 Ask for pricing on additional decorations, logos, etc. Peach Almond Meringue Cake Roasted Peaches, 4 layers of Almond Meringues and Mascarpone Cream filling drizzled with rich Caramel Sauce $45…10” Cake (serves 12-20) Old Fashioned Spice Cake 4 layers of Spice Cake filled with Caramel Cream Cheese and covered with Vanilla Buttercream. $45…10” cake (serves 12-20) Carrot Sponge Cake 4 layers of light Carrot Cake studded with Raisins, filled with traditional or flavored Cream Cheese and covered with Swiss Meringue Buttercream $45…10” cake (serves 12-20) Cheesecakes Banana Foster $40… 12”Cake (12-20 servings) New York with seasonal fresh fruit $40…10” Cake (12-14 servings) Marble with mini Chocolate Chips $40…10” Cake (12-14 servings) Roulades Chocolate Sponge Roll with Cranberry Compote and Vanilla Mousse Pumpkin Sponge Roll with Chocolate Cream Cheese and Walnuts Lemon Sponge Roll with Raspberry Preserves and Lemon Mousse $40 …(Serves 16) Add 1 quart of Raspberry, Cranberry or Chocolate sauce … $10 Traditional Fresh Fruit Tart Buttery Cookie Crust, traditional Pastry Cream assorted seasonal fresh Fruits $35…10” tart (serves 10-12) Earl Grey Ganache Tart Chocolate Cookie Crust, Earl Grey infused Bittersweet Ganache, Candied Orange Slices $38…10” tart (serves 10-12) Pear Rum Raisin Tart Cookie Crust, Caramelized Pears over
    [Show full text]
  • Local Food & Sustainable Cuisine
    Local Food & Sustainable Cuisine “Local Food, Fresh Food, and Food Distribution” Definition of Sustainable Cuisine? • Good for you – Fresh, nutritious, safe, shelf life? • Enjoyable to eat – Tastes good, things you like to eat, know who grew it, well prepared. • Sustainably grown – Uses few/no chemicals, protects soil and water quality, preserves farmer, wildlife, and environmental health • Sustainably processed and delivered – Fewer food miles, minimally processed, few/no additives, minimal packaging • Sustainably priced? – Compared to what? Farmers make a living wage, true cost of food not going “down-stream” but how make affordable to all? Reasons to create a new food system (and to buy local) • Fewer food miles. Average bite has traveled 1200 miles to your mouth. See Leopold report for data. • Fresher food. • Know where your food comes from, how it was grown, and what has been added to it. • Access during times of emergency? An old- fashioned notion perhaps, but who could have predicted Katrina? • Economic development opportunity? Food Sales and Farm Income by county Riley Pottawatomie Shawnee Total Food $ 107 M $ 46 M $ 393 M Sales Market value of $ 23.66M $ 53.80 M $ 21.98 M ALL agriculture Total farm $ 22.47 M $ 54.31 M $ 22.99 M production exp. # farms 493 842 903 Gov. Pmts. $ 1.1 M $ 2.2 M $ 1.5 M The Economic Potential for Expansion of Fruit and Vegetable Production in Kansas $509,072,440 “Thank you” Taxable food sales in KS (food and beverage stores, food services and drinking places; excludes exempt sales, and “box store” sales)
    [Show full text]
  • Nutrient Profiling of Romanian Traditional Dishes—Prerequisite For
    information Article Nutrient Profiling of Romanian Traditional Dishes—Prerequisite for Supporting the Flexitarian Eating Style Lelia Voinea * , Dorin Vicent, iu Popescu, Teodor Mihai Negrea and Răzvan Dina * The Faculty of Business and Tourism, The Bucharest University of Economic Studies, 010404 Bucharest, Romania; [email protected] (D.V.P.); [email protected] (T.M.N.) * Correspondence: [email protected] (L.V.); [email protected] (R.D.); Tel.: +40-748-210-425 (L.V.) Received: 25 September 2020; Accepted: 29 October 2020; Published: 2 November 2020 Abstract: Currently, most countries have to deal with multiple discrepancies that have arisen between the constraints of sustainable development and the return to traditions, involving food producers, as well as consumers, aspects that are also easily noticed in Romania. Thus, the main purpose of this study was to assess the nutritional quality of the Romanian traditional diet using a nutrient profiling method based on the Nutri-Score algorithm, applied to several representative Romanian traditional dishes. Because this algorithm has the capacity to highlight the amount (%) of fruits, vegetables, and nuts from a certain dish, it might be considered an indicator of the sustainable valences of the selected meals. The results showed that the traditional menus do not correspond to a balanced and sustainable eating behavior; thus, it is recommended to improve the Romanian pattern of food consumption and to ensure its sustainable basis. In order to achieve this goal, we propose the development of a new paradigm of the contemporary Romanian food style incorporating three main directions of action: acceptance, adaptation, and transformation.
    [Show full text]
  • New Romanian Cuisine’: Elite Local Taste and Globalisation
    JOURNAL OF COMPARATIVE RESEARCH IN ANTHROPOLOGY AND SOCIOLOGY Copyright © The Author, 2020 Volume 11, Number 2, Winter 2020 ISSN 2068 – 0317 http://compaso.eu The production of the ‘New Romanian Cuisine’: Elite local taste and globalisation Adriana Sohodoleanu1 Abstract Under the attack of globalisation’s universalising force, food traditions become sites of cultural resistance (Poulain, 2017) in a recent worldwide phenomenon that saw the birth of a new type of restaurants gathered under the umbrella of a New Cuisine taxonomy. The interest in what such actors perceive as “roots” and “traditions”, their fear of alienation and their strong ethical and ecological awareness build an ethos that turns food production into a cultural phenomenon (Ferguson, 2004) and therefore into something good to think with (Levy-Strauss, 1963). The New Romanian restaurants position themselves as agents of change and nationalise the fine dining space according to their vision while setting up the local identity’s resistance to global forces and building a new meaning for Romanian restaurant food. I analysed the mechanisms that help instil or dilute ‘Romanian-ness’ and the motivations behind this process that claims to address a need expressed by the up-and- coming middle class. Keywords Identity, gastronomy, New Romanian Cuisine; Introduction This paper addresses a gap in the body of literature dedicated to the local food scene and it puts a new phenomenon such as the New Romanian Cuisine in a context. The paper’s value resides also in providing the local gastronomic community with a different perspective on a movement in progress. 1 Faculty of Sociology and Social Work, University of Bucharest, Romania, [email protected].
    [Show full text]
  • Level 5 Minced & Moist Food for Adults
    Level 5 Minced & Moist Food for Adults What is this food texture level? Level 5 – Minced & Moist Foods: ü Soft and moist, but with no liquid leaking/dripping from the food ü Biting is not required ü Minimal chewing required ü Lumps of 4mm in size ü Lumps can be mashed with the tongue ü Food can be easily mashed with just a little pressure from a fork ü Should be able to scoop food onto a fork, with no liquid dripping and no crumbles falling off the fork Why is this food texture level used for adults? Level 5 – Minced & Moist food may be used if you are not able to bite off pieces of food safely but have some basic chewing ability. Some people may be able to bite off a large piece of food, but are not able to chew it down into little pieces that are safe to swallow. Minced & Moist foods only need a small amount of chewing and for the tongue to ‘collect’ the food into a ball and bring it to the back of the mouth for swallowing. It’s important that Minced & Moist foods are not too sticky because this can cause the food to stick to the cheeks, teeth, roof of the mouth or in the throat. These foods are eaten using a spoon or fork. How do I test my food to make sure it is Level 5 Minced & Moist? It is safest to test Minced & Moist food using the IDDSI Fork Drip Test and the IDDSI Spoon Tilt Test.
    [Show full text]
  • Comparative Study on the Physico-Chemical, Textural and Thermal Properties of Instant Porridges Based on Spelt and Oats Introduc
    DOI: 10.5937/FFR1801027S UDK 641.56:633.11+633.13]:66.022.392 Original research paper COMPARATIVE STUDY ON THE PHYSICO-CHEMICAL, TEXTURAL AND THERMAL PROPERTIES OF INSTANT PORRIDGES BASED ON SPELT AND OATS Olivera D. Šimurina*, Bojana V. Filipčev, Boško D. Marić, Biljana R. Cvetković, Marija I. Bodroža Solarov University of Novi Sad, Institute of Food Technology, 21000 Novi Sad, Bulevar cara Lazara 1, Serbia *Corresponding author: Phone: +381 21 485 3778 E-mail address: [email protected] ABSTRACT: Changing of food habits and increased preference for healthy meals, along with the growth of breakfast industry has increased the size of “ready-made“ and instant porridge market in Serbia. Porridges dominantly marketed are those based on oats. However, there is a growing interest of local producers to use other cereals for porridge production. Therefore, this work was aimed to estimate the porridge-making ability of spelt wheat (Triticum aestivum spp. spelta) in comparison to that of oats. The studied porridges are instant products, based on extruded spelt or oat flour. The proximate composition, hydration properties (water absorption index-WAI and water solubility index- WSI), consistency and thermal properties were determined with the aim to compare the characteristics of the porridges. In general, the spelt-based porridge had more total and insoluble fibреs, proteins, minerals and less available carbohydrates in comparison to the oat porridge. The spelt porridge may be eligible to bear the nutritional claim „high-fibre“ which is advantageous for the market viability of the product. Both porridges had >20% of damaged starch due to high initial content in the flours and extrusion processing of flours, though spelt-based extrudate and porridge were significantly higher in this parameter.
    [Show full text]
  • Reshaping the Traditional Pattern of Food Consumption in Romania Through the Integration of Sustainable Diet Principles
    sustainability Article Reshaping the Traditional Pattern of Food Consumption in Romania through the Integration of Sustainable Diet Principles. A Qualitative Study Lelia Voinea *, Dorin Vicent, iu Popescu, Mihaela Bucur, Teodor Mihai Negrea, Răzvan Dina * and Calcedonia Enache The Faculty of Business and Tourism, The Bucharest University of Economic Studies, 41 Dacia Blvd., Sector 1, 010404 Bucharest, Romania; [email protected] (D.V.P.); [email protected] (M.B.); [email protected] (T.M.N.); [email protected] (C.E.) * Correspondence: [email protected] (L.V.); [email protected] (R.D.); Tel.: +40-748-210-425 (L.V.) Received: 10 June 2020; Accepted: 17 July 2020; Published: 20 July 2020 Abstract: The Romanian traditional pattern of food consumption as a whole is no longer a reference point in shaping a healthy and sustainable food behavior due to the growing discrepancies between the return to traditions and the constraints of sustainable development, so the aim of this study is to provide solutions for reshaping the food pattern by incorporating the principles of sustainable diet. The research conducted is based on qualitative data and the semi-structured interview was used as method of data collection from a sample of 21 Romanians traditional food consumers. The study led to a typology of respondents that combines two consumption orientations, “healthy” and “convenience”, with two attitudes towards traditional diet, “hedonism” and “conformism”. Although respondents do not completely reject the idea of flexitarianism, they showed the tendency for overconsumption of meat-based traditional foods and a weak concern for environmental sustainability.
    [Show full text]
  • Exploring International Cuisine | 1
    4-H MOTTO Learn to do by doing. 4-H PLEDGE I pledge My HEAD to clearer thinking, My HEART to greater loyalty, My HANDS to larger service, My HEALTH to better living, For my club, my community and my country. 4-H GRACE (Tune of Auld Lang Syne) We thank thee, Lord, for blessings great On this, our own fair land. Teach us to serve thee joyfully, With head, heart, health and hand. This project was developed through funds provided by the Canadian Agricultural Adaptation Program (CAAP). No portion of this manual may be reproduced without written permission from the Saskatchewan 4-H Council, phone 306-933-7727, email: [email protected]. Developed April 2013. Writer: Leanne Schinkel TABLE OF CONTENTS Introduction .............................................................................................................................................................. 1 Objectives .............................................................................................................................................................. 1 Requirements ....................................................................................................................................................... 1 Tips for Success .................................................................................................................................................. 1 Achievement Requirements for this Project .......................................................................................... 2 Tips for Staying Safe .......................................................................................................................................
    [Show full text]
  • FODMAP Everyday Low FODMAP Foods List- Full Color 9.26.17
    Corn tortillas, with gums or added fiber Corn tortillas, without gums or added fiber All plain fish Gluten free bread, white All plain meats: beef, lamb, pork Gluten free bread, low gi, high fiber All plain poultry Gluten free bread, high fiber Butter beans canned, rinsed Gluten free bread, multigrain Chana dal, boiled Gluten free rice chia bread Chickpeas (garbanzo), canned, rinsed Millet bread Eggs Sourdough oat bread Egg Replacer Sourdough spelt bread Lentils, canned, rinsed Spelt bread 100% Lentils, green, boiled Sprouted multigrain bread Lentils, red, boiled White bread Lima beans, boiled Whole-wheat sourdough Mung beans, boiled Mung beans, sprouted Quorn, minced Salmon, canned in brine, drained This shopping and reference list is updated monthly to conform Sardines, canned in oil, drained with the most up-to-date research gathered from Monash Sausage, German bratwurst University, the USDA and other reputable sources. Almond milk Shrimp/prawns, peeled Coconut milk, canned Tempeh, plain Please refer to the Monash University smartphone app or their Coconut milk, UHT printed booklet for serving size information. Some foods are Tofu, firm & extra firm, drained only low FODMAP in 1-teaspoon amounts, so it is vital that you Cottage cheese Tuna, canned in brine, drained use this in conjunction with a Monash University reference. Cow’s milk, lactose-free Tuna, canned in oil, drained Hemp milk Urid dal, boiled Foods not listed are either high FODMAP or have not been Macadamia milk tested yet. Oat milk We encourage you to eat broadly and test yourself for Quinoa milk, unsweetened tolerances. Working with a registered dietician is the best way Rice milk to monitor your reactions and progress.
    [Show full text]