Reference List

Reference List Over 690 references to accompany the published book and provide further detail for readers of Catherine Saxelby’s Nutrition for Life (Hardie Grant Books 2020).

Research including clinical trials, studies and statistics quoted in Nutrition for Life 2020

Listed in chapter order

Contents

Research including clinical trials, studies and statistics quoted in Nutrition for Life 2020 ...... 1 Chapter 1. Eat more … ...... 3 Chapter 2 Eat less … ...... 7 Chapter 3 Hot topics today ...... 11 Chapter 4 Current cuisine ...... 24 Chapter 5 Food, health and ethics ...... 26 Chapter 6 Body matters ...... 30 Chapter 7 Smart shopper (Food labelling) ...... 36 Chapter 8 Diets for health problems ...... 38 Chapter 9 The Top 20 Super Foods ...... 48 More information ...... 61 Contact ...... 61

References Nutrition for Life 2020 2 3

Chapter 1 Eat more …

Vegetables

Australian Bureau of Statistics, 2016. Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011-12. Cat. no. 4364.0.55.012. Canberra: Australian Health Survey: Consumption of food groups from Australian Dietary Guidelines Accessed 1 July 2019

National Health and Medical Research Council, 2013, Australian Dietary Guidelines, Canberra. https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines Accessed 1 July 2019

Information about the development of the guidelines www.eatforhealth.gov.au. https://www.eatforhealth.gov.au/guidelines/guideline-development Accessed 1 July 2019

National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient reference values for Australia and New Zealand including recommended dietary intakes. Canberra: Commonwealth of Australia; 2006. https://www.nhmrc.gov.au/about-us/publications/nutrient-reference-values-australia-and-new-zealand- including-recommended-dietary-intakes

Standard serves details taken from Food Essentials section of the Eat For Health website at https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes. Accessed 1 July 2019.

Saxelby C. Easy ways to eat more vegetables and fruits. https://foodwatch.com.au/blog/healthy-eating-for-wellness/item/easy-ways-to-eat-more-vegetables-and- fruit.html. Accessed 1 July 2019.

Vitamin C and Beta cryptoxanthin - NUTTAB 2010 'http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientable...'

Carbohydrates http://www.glycemicindex.com/. Accessed 1 July 2019.

Venn, BJ., Kataoka, M., & Mann, J. (2014). The use of different reference foods in determining the glycemic index of starchy and non-starchy test foods. Nutrition journal, 13, 50. doi:10.1186/1475-2891-13-50. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047427/

Larsen TM, Dalskov SM, van Baak M, Jebb SA, Papadaki A, Pfeiffer AF, Martinez JA, Handjieva-Darlenska T, Kunešová M, Pihlsgård M, Stender S, Holst C, Saris WH, Astrup A; Diet, Obesity, and Genes (Diogenes) Project. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med. 2010 Nov 25;363(22):2102-13. doi: 10.1056/NEJMoa1007137. PubMed PMID: 21105792. https://www.ncbi.nlm.nih.gov/pubmed/21105792

Good Fats

Nuts For Life. Nutrient Composition of Tree Nuts. https://www.nutsforlife.com.au Accessed 1 January 2020.

References Nutrition for Life 2020 3 4

Australian Avocados. Nutrient composition of avocados http://australianavocados.com.au/ Accessed 1 January 2020.

Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015 Jan 7;4(1):e001355. https://www.ncbi.nlm.nih.gov/pubmed/25567051

Chowdhury R, Warnakula S, Kunutsor S, Crowe F, Ward HA, Johnson L, Franco OH, Butterworth AS, Forouhi NG, Thompson SG, Khaw KT, Mozaffarian D, Danesh J, Di Angelantonio E. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. 2014, Mar 18;160(6):398-406. Erratum in: Ann Intern Med.2014 May 6;160(9):658. https://www.ncbi.nlm.nih.gov/pubmed/24723079

Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46. https://www.ncbi.nlm.nih.gov/pubmed/20071648

Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. 2017 Dec;27(12):1060-1080. https://www.ncbi.nlm.nih.gov/pubmed/29174025

Nettleton JA, Lovegrove JA, Mensink RP, Schwab U. Dietary Fatty Acids: Is it Time to Change the Recommendations? Ann Nutr Metab. 2016;68(4):249-57. https://www.ncbi.nlm.nih.gov/pubmed/27251664

Hamley S. The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials. Nutr J. 2017 May 19;16(1):30. https://www.ncbi.nlm.nih.gov/pubmed/28526025

Kuijsten A, Arts IC, van't Veer P, Hollman PC. The relative bioavailability of enterolignans in humans is enhanced by milling and crushing of flaxseed. J Nutr. 2005 Dec;135(12):2812-6. https://www.ncbi.nlm.nih.gov/pubmed/16317125

Ayerza Jr. R, Coates W: Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. Ann Nutr Metab 2007;51:27- 34. https://www.karger.com/Article/Abstract/100818

Hotz C, Gibson RS. Traditional food-processing and preparation practices to enhance the bioavailability of micronutrients in plant-based diets. J Nutr. 2007 Apr;137(4):1097-100. https://www.ncbi.nlm.nih.gov/pubmed/17374686

Platel K, Srinivasan K. Bioavailability of Micronutrients from Plant Foods: An Update. Crit Rev Food Sci Nutr. 2016 Jul 26;56(10):1608-19. https://www.ncbi.nlm.nih.gov/pubmed/25748063

Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. https://www.ncbi.nlm.nih.gov/pubmed/25694676

Pathak N, Rai AK, Kumari R, Bhat KV. Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability. Pharmacogn Rev. 2014;8(16):147–155. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127822/

Protein

References Nutrition for Life 2020 4 5

Navas-Carretero S, Holst C, Saris WH, van Baak MA, Jebb SA, Kafatos A, Papadaki A, Pfeiffer AF, Handjieva- Darlenska T, Hlavaty P, Stender S, Larsen TM, Astrup A, Martinez JA. The impact of gender and protein intake on the success of weight maintenance and associated cardiovascular risk benefits, independent of the mode of food provision: The DiOGenes randomized trial. J Am Coll Nutr. 2016;35(1):20-30. https://www.ncbi.nlm.nih.gov/pubmed/25826291

Processed protein https://www.csiro.au/en/News/News-releases/2018/Ditch-junk-protein-foods-for-healthy-weight-loss Accessed 1 January 2020.

Bowen J, Noakes M, Clifton PM. Appetite regulatory hormone responses to various dietary proteins differ by body mass index status despite similar, reductions in ad libitum energy intake. J Clin Endocrinol Metab. 2006 Aug;91(8):2913-9. https://www.ncbi.nlm.nih.gov/pubmed/16735482

Noakes M, Keogh JB, Foster PR, Clifton PM. Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. Am J Clin Nutr. 2005 Jun;81(6):1298-306. https://www.ncbi.nlm.nih.gov/pubmed/15941879

Dhillon J, Craig BA, Leidy HJ, Amankwaah AF, Osei-Boadi Anguah K, Jacobs A, Jones BL, Jones JB, Keeler CL, Keller CE, McCrory MA, Rivera RL, Slebodnik M, Mattes RD, Tucker RM. The effects of increased protein intake on fullness: a meta-analysis and its limitations. J Acad Nutr Diet. 2016 Jun;116(6):968-83. https://www.ncbi.nlm.nih.gov/pubmed/26947338

Martens EA, Lemmens SG, Westerterp-Plantenga MS. Protein leverage affects energy intake of high-protein diets in humans. Am J Clin Nutr.2013 Jan;97(1):86-93. https://www.ncbi.nlm.nih.gov/pubmed/23221572

Brown AF, Prado CM, Ghosh S, Leonard SM, Arciero PJ, Tucker KL, Ormsbee MJ. Higher-protein intake and physical activity are associated with healthier body composition and cardiometabolic health in Hispanic adults. Clin Nutr ESPEN. 2019 Apr;30:145-151. https://www.ncbi.nlm.nih.gov/pubmed/30904215

Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy restricted high-protein, low-fat compared with standard-protein, low-fa diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Dec;96(6):1281-98. https://www.ncbi.nlm.nih.gov/pubmed/23097268

Santesso N, Akl EA, Bianchi M, Mente A, Mustafa R, Heels-Ansdell D, Schünemann HJ. Effects of higher versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012 Jul;66(7):780-8. https://www.ncbi.nlm.nih.gov/pubmed/22510792

WHO Technical Report Series 935. Report of a Joint WHO/FAO/UNU Expert Consultation. Protein and Amino Acid Requirements in Human Nutrition. 2002. Geneva, Switzerland. https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf

Rizzoli R, Biver E, Bonjour JP, Coxam V, Goltzman D, Kanis JA, Lappe J, Rejnmark L, Sahni S, Weaver C, Weiler H, Reginster JY. Benefits and safety of dietary protein for bone health - an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int. 2018 Sep;29(9):1933-1948. https://www.ncbi.nlm.nih.gov/pubmed/29740667

References Nutrition for Life 2020 5 6

Hashimoto Y, Fukuda T, Oyabu C, Tanaka M, Asano M, Yamazaki M, Fukui M. Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies. Obes Rev (Review), 2016,17 (6): 499–509. https://www.ncbi.nlm.nih.gov/pubmed/27059106

Seckold R, Fisher E, de Bock M, King BR, Smart CE. The ups and downs of low-carbohydrate diets in the management of Type 1 diabetes: a review of clinical outcomes. Diabet Med. 2019 Mar;36(3):326-334. https://www.ncbi.nlm.nih.gov/pubmed/30362180

References Nutrition for Life 2020 6 7

Chapter 2 Eat less …

Junk food

Saxelby C. What is a discretionary food? http://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/what-is-a-discretionary-food.html. Accessed 1 January 2020.

Moubarac JC, Batal M, Martins AP, Claro R, Levy RB, Cannon G, Monteiro C. Processed and ultra-processed food products: consumption trends in Canada from 1938 to 2011. Can J Diet Pract Res. 2014 Spring;75(1):15- 21. https://www.ncbi.nlm.nih.gov/pubmed/24606955

Moubarac JC, Martins AP, Claro RM, Levy RB, Cannon G, Monteiro CA. Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Public Health Nutr. 2013 Dec;16(12):2240-8. http://www.ncbi.nlm.nih.gov/pubmed/23171687

Nestle Research 2016. A Deep Dive into the Discretionary Food Intake of Australian Adults. A Secondary analysis of the 2011-12 National Nutrition and Physical Activity Survey. Accessed 1 January 2020.

Rauber F, da Costa Louzada ML, Steele EM, Millett C, Monteiro CA, Levy RB. Ultra-Processed food consumption and chronic non-communicable diseases-related dietary nutrient profile in the UK (2008⁻2014). Nutrients. 2018 May 9;10(5). pii: E587. https://www.ncbi.nlm.nih.gov/pubmed/29747447

Monteiro CA, Moubarac JC, Levy RB, Canella DS, Louzada MLDC, Cannon G. Household availability of ultra-processed foods and obesity in nineteen European countries. Public Health Nutr. 2018 Jan;21(1):18-26. https://www.ncbi.nlm.nih.gov/pubmed/28714422

Australian Bureau of Statistics, 2014. Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12. Discretionary foods. Cat No 4364.0.55.007. Canberra. http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/4364.0.55.007~2011- 12~Main%20Features~Discretionary%20foods~700

Fiolet T, Srour B, Sellem L, Kesse-Guyot E, Allès B, Méjean C, Deschasaux M, Fassier P, Latino-Martel P, Beslay M, Hercberg S, Lavalette C, Monteiro CA, Julia C, Touvier M. Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ. 2018 Feb 14;360:k322. https://www.ncbi.nlm.nih.gov/pubmed/29444771

Monteiro CA. Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public Health Nutr. 2009 May;12(5):729-31. https://www.ncbi.nlm.nih.gov/pubmed/19366466

Sugar

Chazelas E, Srour B, Desmetz E, Kesse-Guyot E, Julia C, Deschamps V, Druesne-Pecollo N, Galan P, Hercberg S, Latino-Martel P, Deschasaux M, Touvier M. Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort. BMJ 2019; 366:l2408. https://www.bmj.com/content/366/bmj.l2408

Saxelby C. Different forms of added sugar. https://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/48-shades-of-hidden-sugars.html. Accessed 1 January 2020.

References Nutrition for Life 2020 7 8

World Health Organization, 2015, Guideline: Sugars intake for adults and children, Geneva: WHO, http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf. Accessed 1 January 2020.

Food Data Central. US Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed 1 January 2020.

Caffeine and coffee

Coffee and blood pressure

Zhang Z, Hu G, Caballero B, Appel L, Chen L. Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies. Am J Clin Nutr. 2011 Jun;93(6):1212- 9. https://www.ncbi.nlm.nih.gov/pubmed/21450934

Hartley TR, Sung BH, Pincomb GA, Whitsett TL, Wilson MF, Lovallo WR. Hypertension risk status and effect of caffeine on blood pressure. Hypertension. 2000;36(1):137-41. https://www.ncbi.nlm.nih.gov/pubmed/10904026

Mesas AE, Leon-Muñoz LM, Rodriguez-Artalejo F, Lopez-Garcia E. The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. Am J Clin Nutr. 2011;94(4):1113-26. https://www.ncbi.nlm.nih.gov/pubmed/21880846

Uiterwaal CS, Verschuren WM, Bueno-de-Mesquita HB, Ocké M, Geleijnse JM, Boshuizen HC, Peeters PH, Feskens EJ, Grobbee DE. Coffee intake and incidence of hypertension. Am J Clin Nutr. 2007;85(3):718-23. https://www.ncbi.nlm.nih.gov/pubmed/17344492

Papakonstantinou E, Kechribari I, Sotirakoglou Κ, Tarantilis P, Gourdomichali T, Michas G, Kravvariti V, Voumvourakis K, Zampelas A. Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure and stress indices in healthy individuals. Nutr J. 2016 Mar 15;15:26. https://www.ncbi.nlm.nih.gov/pubmed/26979712

Cano-Marquina A, Tarín JJ, Cano A. The impact of coffee on health. Maturitas. 2013 May;75(1):7-21. https://www.ncbi.nlm.nih.gov/pubmed/23465359

Giardina E-G. Cardiovascular effects of caffeine and caffeinated beverages. https://www.uptodate.com/contents/cardiovascular-effects-of-caffeine-and-caffeinated-beverages. Accessed 1 January 2020.

Agostoni C et al (Panel). Scientific opinion on the safety of caffeine. EFSA Journal. 2015;13:4102. https://efsa.onlinelibrary.wiley.com/ and https://www.efsa.europa.eu/en/efsajournal/pub/4102

Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The safety of ingested caffeine: a comprehensive review. Front Psychiatry. 2017 May 26;8:80. https://www.ncbi.nlm.nih.gov/pubmed/28603504 van Tol A, Urgert R, de Jong-Caesar R, van Gent T, Scheek LM, de Roos B, Katan MB. The cholesterol-raising diterpenes from coffee beans increase serum lipid transfer protein activity levels in humans. Atherosclerosis. 1997 Jul 25;132(2):251-4. https://www.ncbi.nlm.nih.gov/pubmed/9242972

Sääksjärvi K, Knekt P, Rissanen H, Laaksonen MA, Reunanen A, Männistö S. Prospective study of coffee consumption and risk of Parkinson's disease. Eur J Clin Nutr. 2008 Jul;62(7):908-15. https://www.ncbi.nlm.nih.gov/pubmed/17522612

References Nutrition for Life 2020 8 9

Wierzejska R. Can coffee consumption lower the risk of Alzheimer's disease and Parkinson's disease? A literature review. Arch Med Sci. 2017 Apr 1;13(3):507-514. https://www.ncbi.nlm.nih.gov/pubmed/28507563

Colombo R, Papetti A. An outlook on the role of decaffeinated coffee in neurodegenerative diseases. Crit Rev Food Sci Nutr. 2019 Jan 7:1-20. https://www.ncbi.nlm.nih.gov/pubmed/30614247

Haskell-Ramsay CF, Jackson PA, Forster JS, Dodd FL, Bowerbank SL, Kennedy DO. The acute effects of caffeinated black coffee on cognition and mood in healthy young and older adults. Nutrients. 2018 Sep 30;10(10). pii: E1386. https://www.ncbi.nlm.nih.gov/pubmed/30274327

Cornelis MC. The impact of caffeine and coffee on human health. Nutrients. 2019 Feb 16;11(2). pii: E416. https://www.ncbi.nlm.nih.gov/pubmed/30781466

Wierzejska R, Jarosz M. Coffee drinking and risk of type 2 diabetes mellitus. Optimistic scientific data. Przegl Epidemiol. 2012;66(3):509-12. https://www.ncbi.nlm.nih.gov/pubmed/23230724 van Dam RM. Coffee and type 2 diabetes: from beans to beta-cells. Nutr Metab Cardiovasc Dis. 2006 Jan;16(1):69-77. https://www.ncbi.nlm.nih.gov/pubmed/16399494

Natella F, Scaccini C. Role of coffee in modulation of diabetes risk. Nutr Rev. 2012 Apr;70(4):207-17. https://www.ncbi.nlm.nih.gov/pubmed/22458694

Alperet DJ, Rebello SA, Khoo EY, Tay Z, Seah SS, Tai BC, Emady-Azar S, Chou CJ, Darimont C, van Dam RM. A randomized placebo-controlled trial of the effect of coffee consumption on insulin sensitivity: Design and baseline characteristics of the Coffee for METabolic Health (COMETH) study. Contemp Clin Trials Commun. 2016 Aug 2;4:105-117. https://www.ncbi.nlm.nih.gov/pubmed/29736473

Han L, Ma W, Sun D, Heianza Y, Wang T, Zheng Y, Huang T, Duan D, Bray JGA, Champagne CM, Sacks FM, Qi L. Genetic variation of habitual coffee consumption and glycemic changes in response to weight-loss diet intervention: the Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) trial. Am J Clin Nutr. 2017 Nov;106(5):1321-1326. https://www.ncbi.nlm.nih.gov/pubmed/28931532

Alcohol

Guidelines for safe alcohol consumption Australia. http://www.alcohol.gov.au/

National Health and Medical Research Council (2009). Australian guidelines to reduce health risks from drinking alcohol. Commonwealth of Australia. Canberra. ISBN: 1 864 963 808. Note: These are currently being revised. https://nhmrc.gov.au/health-advice/alcohol and https://nhmrc.gov.au/about-us/publications/australian-guidelines-reduce-health-risks-drinking-alcohol

Hunte B, Lubman D & Barratt M. (2011). Alcohol and drug misuse in the elderly. Australian and New Zealand Journal of Psychiatry, 45(4), 343-343. Accessed via the National Alcohol and other Drug Workforce Development Strategy 2015–2018. https://beta.health.gov.au/sites/default/files/national-alcohol-and-other-drug-workforce-development-strategy- 2015-2018.pdf

References Nutrition for Life 2020 9 10

Chikritzhs, T, Catalano, P, Stockwell, T, Donath, S, Ngo, H, Young, D & Matthews, S 2003, Australian Alcohol Indicators, 1990–2001: patterns of alcohol use and related harms for Australian States and Territories. Perth and Melbourne, National Drug Research Institute, Curtin University of Technology and Turning Point Alcohol & Drug Centre.

Proude, EM, Lopatko, O, Lintzeris N, Haber, P. 2009. Guidelines for the Treatment of Alcohol Problems: A Review of the Evidence, Commonwealth of Australia, Canberra.

WHO 2007, WHO Expert Committee on Problems Related to Alcohol Consumption, second report, World Health Organization, Technical Report Series No 944. http://www.who.int/substance_abuse/expert_committee_alcohol/en/index.html.

Alcohol and your health. https://drinkwise.org.au/ Accessed 1 January 2020.

Labelling of Alcoholic Beverages. User Guide http://www.foodstandards.gov.au/code/userguide/pages/labellingofalcoholic4967.aspx Accessed 1 January 2020.

References Nutrition for Life 2020 10 11

Chapter 3 Hot topics today

Sugars/syrups/sweeteners

Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar. J Am Diet Assoc. 2009;109 (1):64-71. https://www.ncbi.nlm.nih.gov/pubmed/19103324

Probst YC, Dengate A, Jacobs J, Louie JC, Dunford EK. The major types of added sugars and non-nutritive sweeteners in a sample of Australian packaged foods. Public Health Nutr. 2017 Dec;20(18):3228-3233. https://www.ncbi.nlm.nih.gov/pubmed/28851467

Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015. http://who.int/nutrition/publications/guidelines/sugars_intake/en/.

Arthur McCooey. Sugar and Sweetener Guide. http://www.sugar-and-sweetener-guide.com. Accessed 1 January 2020.

Bray GA, Nielsen SJ, Popkin BM. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 2004;79:537–43. https://www.ncbi.nlm.nih.gov/pubmed/15051594

Rippe JM & Angelopoulos TJ. Sugars and Health Controversies: What Does the Science Say? Advances in Nutrition, 2015, 6(4), 493S–503S. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496732/

Rippe JM, Angelopoulos TJ. Fructose-containing sugars and cardiovascular disease. Adv Nutr. 2015 Jul 15;6(4):430-9. Erratum in: Adv Nutr. 2017 May 15;8(3):523. https://www.ncbi.nlm.nih.gov/pubmed/26178027

Saxelby C. Medical or Manuka honey. https://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/medical- honey-or-manuka-honey.html. Accessed 1 January 2020.

How birch syrup is collected. https://freshsheetnutrition.wordpress.com/2013/04/12/the-fresh-sheet-birch-syrup/ Accessed 1 January 2020.

How birch syrup is extracted. http://www.sugar-and-sweetener-guide.com/birch-syrup.html. Accessed 1 January 2020.

Difference between birch and maple syrups. https://www.foodiepages.ca/blog/2012/11/whats-the-difference-between-birch-syrup-and-maple-syrup/. Accessed 1 January 2020.

Fructose

White JS. Straight talk about high-fructose corn syrup: what it is and what it ain't. Am J Clin Nutr. 2008 Dec;88(6):1716S-1721S. https://www.ncbi.nlm.nih.gov/pubmed/19064536

Bray GA. Fructose: pure, white, and deadly? Fructose, by any other name, is a hazard health. J Diabetes Sci Technol. 2010;4:1003–7.

References Nutrition for Life 2020 11 12

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2909535/

Sievenpiper JL, de Souza RJ, Mirrahimi A, Yu ME, Carleton AJ, Beyene J, Chiavaroli L, Di Buono M, Jenkins AL, Leiter LA, Wolever TM, Kendall CW, Jenkins DJ. Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis. Ann Intern Med. 2012 Feb 21;156(4):291-304. https://www.ncbi.nlm.nih.gov/pubmed/22351714

Calorie Control Council. Facts about Fructose. http://fructosefacts.org/ Accessed 1 January 2020.

Katz D. Fructose and the Follies of History. 2013. https://www.huffpost.com/entry/fructose-toxic_b_3529120 Accessed 1 January 2020.

Livesey G. Fructose ingestion: dose-dependent responses in health research. J Nutr. 2009 Jun;139(6):1246S- 1252S. https://www.ncbi.nlm.nih.gov/pubmed/19386821

Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, Sun Q. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies BMJ 2013;347:f5001 http://www.bmj.com/content/347/bmj.f5001

Coconut

Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 2016 Apr;74(4):267-80. https://www.ncbi.nlm.nih.gov/pubmed/26946252

Trinidad TP, Valdez DH, Loyola AS, Mallillin AC, Askali FC, Castillo JC, Masa DB. Glycaemic index of different coconut (Cocos nucifera) flour products in normal and diabetic subjects. Br J Nutr. 2003 Sep;90(3):551-6. https://www.ncbi.nlm.nih.gov/pubmed/13129460

Roopan SM. An Overview of Phytoconstituents, Biotechnological Applications, and Nutritive Aspects of Coconut (Cocos nucifera). Appl Biochem Biotechnol. 2016 Aug;179(8):1309-24. https://www.ncbi.nlm.nih.gov/pubmed/27052209

Phyto-chemicals

Di Noia J. Defining powerhouse fruits and vegetables: a nutrient density approach. Prev Chronic Dis. 2014 Jun 5;11:E95. https://www.ncbi.nlm.nih.gov/pubmed/24901795

Selenium Liu H, Lu Q, Huang K. Selenium suppressed hydrogen peroxide-induced vascular smooth muscle cells calcification through inhibiting oxidative stress and ERK activation. J Cell Biochem. 2010 Dec 15;111(6):1556- 64. https://www.ncbi.nlm.nih.gov/pubmed/21053344

References Nutrition for Life 2020 12 13

Vitamin D

Diamond TH, Eisman JA, Mason RS, Nowson CA, Pasco JA, Sambrook PN, Wark JD. Working Group of the Australian and New Zealand Bone and Mineral Society, Endocrine Society of Australia and Osteoporosis Australia. Med J Aust 2005; 182 (6): 281-285. Vitamin D and adult bone health in Australia and New Zealand: a position statement. https://www.mja.com.au/journal/2005/182/6/vitamin-d-and-adult-bone-health-australia-and-new-zealand- position-statement

Nowson CA, McGrath JJ, Ebeling PR, Haikerwal A, Daly RM, Sanders KM, et al. Vitamin D and health in adults in Australia and New Zealand: a position statement. Med J Aust 2012 Jun 18;196(11):686-7. https://www.ncbi.nlm.nih.gov/pubmed/22708765

Koyyalamudi SR, Jeong SC, Song CH, Cho KY, Pang G. Vitamin D2 formation and bioavailability from Agaricus bisporus button mushrooms treated with ultraviolet irradiation. J Agricultural & Food Chemistry 2009; 57: 3351-3355. http://www.ncbi.nlm.nih.gov/pubmed/19281276

Urbain P, Singler F, Ihorst G, Biesalski H-K, Bertz H. Bioavailability of vitamin D2 from UV-B-irradiated button mushrooms in healthy adults deficient in serum 25-hydroxyvitamin D: a randomised controlled trial. European Journal of Clinical Nutrition 2011; 65 (8): 965-971. http://www.nature.com/ejcn/journal/v65/n8/full/ejcn201153a.html

Bennett L, Kersaitis C, Macaulay SL, Münch G, Niedermayer G, Nigro J, Payne M, Sheean P, Vallotton P, Zabaras D, Bird M. Vitamin D2-enriched button mushroom (Agaricus bisporus) improves memory in both wild type and APPswe/PS1dE9 transgenic mice. PLoS One. 2013 Oct 18;8(10):e76362. https://www.ncbi.nlm.nih.gov/pubmed/24204618

Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018;10(10):1498. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/

Daly RM, Gagnon C, Lu ZX, Magliano DJ, Dunstan DW, Sikaris KA, Zimmet PZ, Ebeling PR, Shaw JE. Prevalence of vitamin D deficiency and its determinants in Australian adults aged 25 years and older: a national, population-based study. Clinical Endocrinology 2012; 77 (1): 26-35. https://www.ncbi.nlm.nih.gov/pubmed/22168576

Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013 Jan 1;5(1):51-108. https://www.ncbi.nlm.nih.gov/pubmed/24494042

FSANZ report from AMGA: http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/Pages/Data-provided-by-food- companies-and-organisations.aspx. Accessed 1 January 2020.

Schmid A, Walther B. Natural vitamin D content in animal products. Adv Nutr, 2013;4(4):453-62. https://www.ncbi.nlm.nih.gov/pubmed/23858093

Vitamin B12

Zeuschner CL, Hokin BD, Marsh KA, Saunders AV, Reid MA, Ramsay MR. Vitamin B₁₂ and vegetarian diets. Med J Aust. 2013 Aug 19;199 (4 Suppl):S27-32. https://www.ncbi.nlm.nih.gov/pubmed/25369926

References Nutrition for Life 2020 13 14

Iron

Morck TA, Lynch SR, Cook JD. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983 Mar;37(3):416-20. https://www.ncbi.nlm.nih.gov/pubmed/6402915.

Zijp IM, Korver O, Tijburg LB. Effect of tea and other dietary factors on iron absorption. Crit Rev Food Sci Nutr. 2000 Sep;40(5):371-98. Review. https://www.ncbi.nlm.nih.gov/pubmed/11029010.

McKay AKA, Peeling P, Pyne DB, Welvaert M, Tee N, Leckey JJ, Sharma AP, Ross MLR, Garvican-Lewis LA, Swinkels DW, Laarakkers CM, Burke LM. chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes. Med Sci Sports Exerc. 2019 Mar;51(3):548-555. https://www.ncbi.nlm.nih.gov/pubmed/30363006

Pregnancy

Alcohol and pregnancy http://www.foodauthority.nsw.gov.au/foodsafetyandyou/life-events-and-food/pregnancy/mercury-and-fish Accessed 1 January 2020.

Alcohol during pregnancy and breastfeeding. http://www.alcohol.gov.au/internet/alcohol/publishing.nsf/Content/guide-pregnant Accessed 1 January 2020.

Fetal alcohol spectrum disorder https://www.pregnancybirthbaby.org.au/fetal-alcohol-spectrum-disorders Accessed 1 January 2020.

Omega-3s

Omega-3 and blood pressure

Hoshi T, Wissuwa B, Tian Y, Tajima N, Xu R, Bauer M, Heinemann SH, Hou S. Omega-3 fatty acids lower blood pressure by directly activating large-conductance Ca²⁺-dependent K⁺ channels. Proc Natl Acad Sci U S A. 2013 Mar19;110(12):4816-21. https://www.ncbi.nlm.nih.gov/pubmed/23487785

Das UN. Long-chain polyunsaturated fatty acids interact with nitric oxide, superoxide anion, and transforming growth factor-beta to prevent human essential hypertension. Eur J Clin Nutr. 2004 Feb;58(2):195-203. https://www.ncbi.nlm.nih.gov/pubmed/14749737

Cicero AF, Ertek S, Borghi C. Omega-3 polyunsaturated fatty acids: their potential role in blood pressure prevention and management. Curr Vasc Pharmacol. 2009 Jul;7(3):330-7. https://www.ncbi.nlm.nih.gov/pubmed/19601857

Filipovic MG, Aeschbacher S, Reiner MF, Stivala S, Gobbato S, Bonetti N, Risch M, Risch L, Camici GG, Luescher TF, von Schacky C, Conen D, Beer JH. Whole blood omega-3 fatty acid concentrations are inversely associated with blood pressure in young, healthy adults. J Hypertens. 2018 Jul;36(7):1548-1554. https://www.ncbi.nlm.nih.gov/pubmed/29570511

Ramel A, Martinez JA, Kiely M, Bandarra NM, Thorsdottir I. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction. Nutrition. 2010 Feb;26 (2):168-74. https://www.ncbi.nlm.nih.gov/pubmed/19487105

References Nutrition for Life 2020 14 15

Bannenberg G, Mallon C, Edwards H, Yeadon D, Yan K, Johnson H, Ismail A. Omega-3 Long-Chain Polyunsaturated Fatty Acid Content and Oxidation State of Fish Oil Supplements in New Zealand. Sci Rep. 2017 May 3;7(1):1488. https://www.ncbi.nlm.nih.gov/pubmed/28469193

Omega-3s and functions

Albert BB, Derraik JG, Cameron-Smith D, Hofman PL, Tumanov S, Villas-Boas SG, Garg ML, Cutfield WS. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep. 2015 Jan 21;5:7928. Erratum in: Sci Rep. 2016 Nov 07;6:35092. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098127/

Nichols PD, Dogan L, Sinclair A. Australian and New Zealand fish oil products in 2016 meet label omega-3 claims and are not oxidized. Nutrients. 2016;8(11):703. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133090/

Omega-3 Recommended intakes from https://www.nrv.gov.au/

Nestel P, Clifton P, Colquhoun D, Noakes M, Mori TA, Sullivan D, Thomas B. Indications for omega-3 long chain polyunsaturated fatty acid in the prevention and treatment of cardiovascular disease. Heart Lung Circ. 2015 Aug;24(8):769-79. https://www.ncbi.nlm.nih.gov/pubmed/25936871

Siscovick DS, Barringer TA, Fretts AM, Wu JH, Lichtenstein AH, Costello RB, Kris-Etherton PM, Jacobson TA, Engler MB, Alger HM, Appel LJ, Mozaffarian D; American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation. 2017 Apr 11;135(15):e867-e884. https://www.ncbi.nlm.nih.gov/pubmed/28289069

Gomez-Candela C, Roldan Puchalt MC, Palma Milla S, Lopez Plaza B, Bermejo L. The role of omega-3 fatty acids in diets. Journal of the American College of Nutrition, 2015,34, 42–47. https://doi.org/10.1080/07315724.2015.1080111 de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999 Feb 16;99(6):779-85. https://www.ncbi.nlm.nih.gov/pubmed/9989963

Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association.

Skulas-Ray AC, Wilson PWF, Harris WS, Brinton EA, Kris-Etherton PM, Richter CK, Jacobson TA, Engler MB, Miller M, Robinson JG, Blum CB, Rodriguez-Leyva D, de Ferranti SD, Welty FK; on behalf of the American Heart Association Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the American Heart Association. Circulation. 2019;140:e673–e691. https://www.ahajournals.org/doi/abs/10.1161/CIR.0000000000000709

Omega-3 and mental health

Ravindran AV, Balneaves LG, Faulkner G, Ortiz A, McIntosh D, Morehouse RL, Ravindran L, Yatham LN, Kennedy SH, Lam RW, MacQueen GM, Milev RV, Parikh SV; CANMAT Depression Work Group. Canadian

References Nutrition for Life 2020 15 16

Network for Mood and Anxiety Treatments (CANMAT) 2016 Clinical Guidelines for the Management of Adults with Major Depressive Disorder: Section 5. Complementary and Alternative Medicine Treatments. Can J Psychiatry. 2016 Sep;61(9):576-87. https://www.ncbi.nlm.nih.gov/pubmed/27486153

Appleton KM, Sallis HM, Perry R, Ness AR, Churchill R. Omega-3 fatty acids for depression in adults. Cochrane Database Syst Rev. 2015 Nov 5;(11):CD004692. https://www.ncbi.nlm.nih.gov/pubmed/26537796

Vegetarian and vegan

Curtain F, Grafenauer S. Plant-Based meat substitutes in the Flexitarian Age: an audit of products on supermarket shelves. Nutrients 2019, 11, 2603. https://www.mdpi.com/2072-6643/11/11/2603

Probiotics

Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. https://www.ncbi.nlm.nih.gov/pubmed/20920376

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health effects and sources of prebiotic dietary fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. https://www.ncbi.nlm.nih.gov/pubmed/30019028

Toh MC, Allen-Vercoe E. The human gut microbiota with reference to autism spectrum disorder: considering the whole as more than a sum of its parts. Microb Ecol Health Dis. 2015;26:26309. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310852

Rodríguez-Cabezas ME, Camuesco D, Arribas B, Garrido-Mesa N, Comalada M, Bailón E, Cueto-Sola M, Utrilla P, Guerra-Hernández E, Pérez-Roca C, Gálvez J, Zarzuelo A. The combination of fructooligosaccharides and resistant starch shows prebiotic additive effects in rats. Clin Nutr. 2010 Dec;29(6):832-9. https://www.ncbi.nlm.nih.gov/pubmed/20605664

Fermented foods

Jayabalan R, Malbaša RV, Lončar ES, Vitas JS, Sathishkumar M. A review on kombucha tea – microbiology, composition, fermentation, beneficial effects, toxicity, and tea fungus. Comp Rev Food Sci Safety 2014, 13:538–550. https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12073

Vīna I, Semjonovs P, Linde R, Deniņa I. Current evidence on physiological activity and expected health effects of kombucha fermented beverage. J Med Food. 2014;17(2):179-188. https://www.ncbi.nlm.nih.gov/pubmed/24192111

Marsh AJ, O'Sullivan O, Hill C, Ross RP, Cotter PD. Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples. Food Microbiol. 2014 Apr;38:171-8. https://www.ncbi.nlm.nih.gov/pubmed/24290641

Kombucha and alcoholic content https://www.smh.com.au/business/companies/kombucha-tea-crackdown-for-alcohol-content-prompts-call-for- licence-change-20150907-gjguqu.html

References Nutrition for Life 2020 16 17

Accessed 1 January 2020.

Ebersole B, Liu Y, Schmidt R, Eckert M, Brown PN. Determination of Ethanol in Kombucha Products: Single- Laboratory Validation, First Action 2016.12. J AOAC Int. 2017 May 1;100(3):732-736. https://www.ncbi.nlm.nih.gov/pubmed/28330531

Holbourn A, Hurdman J. Kombucha: is a cup of tea good for you? BMJ Case Rep. 2017 Dec 2;2017. pii: bcr- 2017-221702. https://www.ncbi.nlm.nih.gov/pubmed/29197835

Sauerkraut

Raak C, Ostermann T, Boehm K, Molsberger F. Regular consumption of sauerkraut and its effect on human health: a bibliometric analysis. Glob Adv Health Med. 2014;3(6):12-8. https://www.ncbi.nlm.nih.gov/pubmed/25568828

Katz, Sandor Ellix. Wild Fermentation. The Flavor, Nutrition, and Craft of Live-Culture Foods, 2nd Edition. 2016. https://www.wildfermentation.com/ Accessed 1 January 2020.

Health benefits of sauerkraut. https://www.bbcgoodfood.com/howto/guide/health-benefits-sauerkraut Accessed 1 January 2020.

Sweet RA, Brown EJ, Heimberg RG, Ciafre L, Scanga DM, Cornelius JR, Dube S, Forsyth KM, Holt CS. Monoamine oxidase inhibitor dietary restrictions: what are we asking patients to give up? J Clin Psychiatry. 1995 May;56(5):196-201. https://www.ncbi.nlm.nih.gov/pubmed/7737959

Szaefer H, Licznerska B, Krajka-Kuźniak V, Bartoszek A, Baer-Dubowska W. Modulation of CYP1A1, CYP1A2 and CYP1B1 expression by cabbage juices and indoles in human breast cell lines. Nutr Cancer. 2012 Aug;64(6):879-88. https://www.ncbi.nlm.nih.gov/pubmed/22716309

Ciska E., Pathak D.R. Glucosinolate derivatives in stored fermented cabbage. J. Agric. Food Chem. 2004;52:7938–7943. https://www.ncbi.nlm.nih.gov/pubmed/15612779

Szaefer H, Krajka-Kuźniak V, Bartoszek A, Baer-Dubowska W. Modulation of carcinogen metabolizing cytochromes P450 in rat liver and kidney by cabbage and sauerkraut juices: comparison with the effects of indole-3-carbinol and phenethyl isothiocyanate. Phytother Res. 2012;26(8):1148–55. https://www.ncbi.nlm.nih.gov/pubmed/22716309

Magiorkinis E, Beloukas A, Diamantis A. Scurvy: past, present and future. Eur J Intern Med. 2011 Apr;22(2):147-52. https://www.ncbi.nlm.nih.gov/pubmed/21402244

Kimchi

Dai-JaJanga Kyung, Rhan Chung, Hye Jeong, Yanga Kang-sung, KimcDae, YoungKwona. Discussion on the origin of kimchi, representative of Korean unique fermented vegetables. J Ethnic Foods, 2015, 2:3, 126-13.6 https://www.sciencedirect.com/science/article/pii/S2352618115000451

Kim MS, Yang HJ, Kim SH, Lee HW, Lee MS. Effects of Kimchi on human health: A protocol of systematic review of controlled clinical trials. Medicine (Baltimore). 2018;97(13):e0163. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895381/

Kim HJ, Noh JS, Song YO. Beneficial effects of kimchi, a Korean fermented vegetable food, on pathophysiological factors related to atherosclerosis. J Med Food. 2018 Feb;21(2):127-135.

References Nutrition for Life 2020 17 18

https://www.ncbi.nlm.nih.gov/pubmed/29271694

Trend alert - new foods

Turmeric

Nelson KM, Dahlin JL, Bisson J, Graham J, Pauli GF, Walters MA. The essential medicinal chemistry of curcumin. J Med Chem. 2017 Mar 9;60(5):1620-1637. https://www.ncbi.nlm.nih.gov/pubmed/28074653

Amalraj A, Varma K, Jacob J, Divya C, Kunnumakkara AB, Stohs SJ, Gopi S. A novel highly bioavailable curcumin formulation improves symptoms and diagnostic indicators in rheumatoid arthritis patients: a randomized, double-blind, placebo-controlled, two-dose, three-arm, and parallel-group study. J Med Food. 2017 Oct; 20(10):1022-1030. https://www.ncbi.nlm.nih.gov/pubmed/28850308

Baker M. Deceptive curcumin offers cautionary tale for chemists. Nature 2017;541(7636):144-145. https://www.ncbi.nlm.nih.gov/pubmed/28079090

Baell, JB. Feeling nature’s PAINS: Natural products, natural product drugs, and pan assay interference compounds (PAINS) J. Nat. Prod. 2016, 79(3), 616– 628. https://www.ncbi.nlm.nih.gov/pubmed/26900761

Larasati YA, Yoneda-Kato N, Nakamae I, Yokoyama T, Meiyanto E, Kato JY. Curcumin targets multiple enzymes involved in the ROS metabolic pathway to suppress tumor cell growth. Sci Rep. 2018 Feb 1;8(1):2039. https://www.ncbi.nlm.nih.gov/pubmed/29391517

Qin S, Huang L, Gong J, Shen S, Huang J, Ren H, Hu H. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutrition 2017, 16(1), 68. https://www.ncbi.nlm.nih.gov/pubmed/29020971

Chuengsamarn S, Rattanamongkolgul S, Luechapudiporn R, Phisalaphong C, Jirawatnotai S. Curcumin extract for prevention of type 2 diabetes. Diabetes Care. 2012 Nov;35(11):2121-7. https://www.ncbi.nlm.nih.gov/pubmed/22773702

Jin T, Song Z, Weng J, Fantus IG. Curcumin and other dietary polyphenols: potential mechanisms of metabolic actions and therapy for diabetes and obesity. Am J Physiol Endocrinol Metab. 2018 Mar 1;314(3):E201-E205. https://www.ncbi.nlm.nih.gov/pubmed/29089337

Ng QX, Koh SSH, Chan HW, Ho CYX. Clinical Use of Curcumin in Depression: A Meta-Analysis. J Am Med Dir Assoc. 2017 Jun 1;18(6):503-508. https://www.ncbi.nlm.nih.gov/pubmed/28236605

Thota RN, Acharya SH, Garg ML. Curcumin and/or omega-3 polyunsaturated fatty acids supplementation reduces insulin resistance and blood lipids in individuals with high risk of type 2 diabetes: a randomised controlled trial. Lipids Health Dis. 2019, Jan 26;18(1):31. https://www.ncbi.nlm.nih.gov/pubmed/30684965

Lim GP, Chu T, Yang F, Beech W, Frautschy SA, Cole GM. The curry spice curcumin reduces oxidative damage and amyloid pathology in an Alzheimer transgenic mouse. J Neurosci. 2001 Nov 1;21(21):8370-7. https://www.ncbi.nlm.nih.gov/pubmed/11606625

Hucklenbroich J, Klein R, Neumaier B, Graf R, Fink GR, Schroeter M, Rueger MA. Aromatic-turmerone induces neural stem cell proliferation in vitro and in vivo. Stem Cell Res Ther. 2014 Sep 26;5(4):100. https://www.ncbi.nlm.nih.gov/pubmed/25928248

References Nutrition for Life 2020 18 19

Matcha

European Food Safety Authority 2018. Scientific opinion on the safety of green tea catechins. https://efsa.onlinelibrary.wiley.com/doi/full/10.2903/j.efsa.2018.5239. Accessed 1 January 2020.

Mendel F, Kim SY, Lee SJ, Han GP, Han JS, Lee KR, Kozukue N. Distribution of catechins, theaflavins, caffeine, and theobromine in 77 teas consumed in the United States. Journal of Food Science 2005, 70, 9: C550- 559. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.2005.tb08304.x

Farooq S, Sehgal A. Antioxidant activity of different forms of green tea: loose leaf, bagged and matcha. Current Research in Nutrition Food Science Journal. 2018,6,10.12944/CRNFSJ.6.1.04. http://www.foodandnutritionjournal.org/volume6number1/antioxidant-activity-of-different-forms-of-green-tea- loose-leaf-bagged-and-matcha/

Hemp

C Saxelby. Hemp seeds now here. https://foodwatch.com.au/reviews/item/hemp-seeds-now-here.html. Accessed 1 January 2020.

Hemp seed nutrition. https://www.hempfoods.com.au/page/nutrition/ Accessed 1 January 2020.

Food Regulation Communiqué 28 April 2017. Approval of Low-THC Hemp seeds as a Food. http://foodregulation.gov.au/internet/fr/publishing.nsf/Content/forum-communique-2017-April

Ginger

Mowrey DB, Clayson DE. Motion sickness, ginger, and psychophysics. Lancet. 1982 Mar 20;1(8273):655-7. https://www.ncbi.nlm.nih.gov/pubmed/6121968.

Kale

US Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Release 18. Nutrient Data Laboratory Home Page. Software v.3.9.5.1_2018-09-23. http://www.nal.usda.gov/fnic/foodcomp

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2 Who knew a vegetable could be so cool? Although kale has early roots in Greek and Roman culture, it remained a relatively minor commercial crop in the U.S. until recent years. https://www.hsph.harvard.edu/nutritionsource/food-features/kale/

Green leaf goodness: kale vs spinach vs rocket, and the winner is.... http://www.lisamiddleton.com.au/thoughts-entries/2015/4/9/green-leaf-goodness-kale-vs-spinach-vs-rocket-and- the-winner-is

Linseeds

Bassett CM, McCullough RS, Edel AL, Patenaude A, LaVallee RK, Pierce GN. The α-linolenic acid content of flaxseed can prevent the atherogenic effects of dietary trans fat. Am J Physiol Heart Circ Physiol. 2011 Dec;301(6):H2220-6.

References Nutrition for Life 2020 19 20

https://www.ncbi.nlm.nih.gov/pubmed/21963840

Superfoods – Linseeds. https://www.theguardian.com/lifeandstyle/2007/mar/06/healthandwellbeing.health1 Accessed 1 January 2020.

Saxelby C. Super foods, the ultimate health foods – Linseeds. https://foodwatch.com.au/blog/super-foods/item/super-foods-the-ultimate-health-foods-flax-seeds.html Accessed 1 January 2020.

Insects

Are Australians ready yet to embrace ants, crickets and locusts for dinner? https://www.sbs.com.au/food/article/2018/06/28/edible-insects-edible-bug-shop Accessed 1 January 2020.

Australian farmed crickets and mealworms https://ediblebugshop.com.au/ Accessed 1 January 2020.

Beetroot

Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015 Feb;65(2):320-7. https://www.ncbi.nlm.nih.gov/pubmed/25421976

Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A. Dietary nitrate from beetroot juice for hypertension: a systematic review. Biomolecules. 2018 Nov 2;8(4). pii: E134. https://www.ncbi.nlm.nih.gov/pubmed/30400267

Gallardo EJ, Coggan AR. What's in Your Beet Juice? Nitrate and nitrite content of beet juice products marketed to athletes. Int J Sport Nutr Exerc Metab. 2018 Oct 9:1-17. https://www.ncbi.nlm.nih.gov/pubmed/30299195

Petrie M, Rejeski WJ, Basu S, Laurienti PJ, Marsh AP, Norris JL, Kim-Shapiro DB, Burdette JH. Beet root juice: an ergogenic aid for exercise and the aging brain. J Gerontol A Biol Sci Med Sci. 2017 Sep 1;72(9):1284- 1289. https://www.ncbi.nlm.nih.gov/pubmed/28329785

Chickpea

Growing chickpeas in Australia: http://www.pulseaus.com.au/growing-pulses/bmp/chickpea. Accessed 1 January 2020.

Legumes and nutrition: https://www.glnc.org.au/legumes/legumes-nutrition/ Accessed 1 January 2020.

Biesiekierski JR, Rosella O, Rose R, Liels K, Barrett JS, Shepherd SJ, Gibson PR, Muir JG. Quantification of fructans, galacto-oligosacharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet. 2011;24:154–176. https://www.ncbi.nlm.nih.gov/pubmed/21332832

Lin PY, Lai HM. Bioactive compounds in legumes and their germinated products. J Agric Food Chem. 2006 May 31;54(11):3807-14.

References Nutrition for Life 2020 20 21

https://www.ncbi.nlm.nih.gov/pubmed/16719500

Sievenpiper JL, Kendall CW, Esfahani A, Wong JM, Carleton AJ, Jiang HY, Bazinet RP, Vidgen E, Jenkins DJ. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-95. https://www.ncbi.nlm.nih.gov/pubmed/19526214

References Nutrition for Life 2020 21 22

Collagen

Song H, Zhang S, Zhang L, Li B. Effect of orally administered collagen peptides from bovine bone on skin aging in chronologically aged mice. Nutrients. 2017;9(11):1209. https://www.ncbi.nlm.nih.gov/pubmed/29099747

Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jun 26;10(7). pii: E826. https://www.ncbi.nlm.nih.gov/pubmed/29949889

Borumand M, Sibilla S. Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clin Interv Aging. 2014;9:1747-58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/

Edgar S, Hopley B, Genovese L, Sibilla S, Laight D, Shute J. Effects of collagen-derived bioactive peptides and natural antioxidant compounds on proliferation and matrix protein synthesis by cultured normal human dermal fibroblasts. Sci Rep. 2018;8(1):10474. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041269/

Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006. Nov;22(11):2221-32. https://www.ncbi.nlm.nih.gov/pubmed/17076983

Figueres Juher T, Basés Pérez E. An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing. Nutr Hosp. 2015 Jul 18;32 Suppl 1:62-6. https://www.ncbi.nlm.nih.gov/pubmed/26267777

Wang Z, Wang Q, Wang L, Xu W, He Y, Li Y, He S, Ma H. Improvement of skin condition by oral administration of collagen hydrolysates in chronologically aged mice. J Sci Food Agric. 2017 Jul;97(9):2721-2726. https://www.ncbi.nlm.nih.gov/pubmed/27747904

Pea protein How pea protein is produced: https://www.nuzest-usa.com/everything-you-need-to-know-about-pea-protein Accessed 1 January 2020.

Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. the effects of whey vs. pea protein on physical adaptations following 8-weeks of high-intensity functional training (HIFT): a pilot study. sports (basel). 2019;7(1):12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/

Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. https://www.ncbi.nlm.nih.gov/pubmed/25628520

Abou-Samra R, Keersmaekers L, Brienza D, Mukherjee R, Macé K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutrition Journal, 2011, Volume 10, Number 1, Page 1. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-139#Bib1

Monkfruit

All about monkfruit:

References Nutrition for Life 2020 22 23

www.monkfruitcorp.com Accessed 1 January 2020.

Nutritional analysis: https://monkfruit.org/for-health-professionals/ Accessed 1 January 2020.

Xu Q, Chen SY, Deng LD, Feng LP, Huang LZ, Yu RR. Antioxidant effect of mogrosides against oxidative stress induced by palmitic acid in mouse insulinoma NIT-1 cells. Braz J Med Biol Res. 2013;46(11):949-955. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/

Zhang X, Song Y, Ding Y, Wang W, Liao L, Zhong J, Sun P, Lei F, Zhang Y, Xie W. Effects of Mogrosides on High-Fat-Diet-Induced Obesity and Nonalcoholic Fatty Liver Disease in Mice. Molecules. 2018 Jul 29;23(8). pii: E1894. https://www.ncbi.nlm.nih.gov/pubmed/30060618

References Nutrition for Life 2020 23 24

Chapter 4 Current cuisine

Snacking – making it healthy Ultra-Processed Foods

Monteiro CA, Moubarac JC, Cannon G, Ng SW, Popkin B. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013 Nov;14 Suppl2:21-8. https://www.ncbi.nlm.nih.gov/pubmed/24102801

Monteiro CA, Cannon G, Levy RB, Moubarac JC, Louzada ML, Rauber F, Khandpur N, Cediel G, Neri D, Martinez-Steele E, Baraldi LG, Jaime PC. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019 Feb 12:1-6. https://www.ncbi.nlm.nih.gov/pubmed/30744710

ABS Australian Health Survey: Nutrition First Results - Food and Nutrients, 2011-12. At http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/4364.0.55.007~2011- 12~Main%20Features~Discretionary%20foods~700. Accessed 1 January 2020.

Schnabel L, Kesse-Guyot E, Allès B, Touvier M, Srour B, Hercberg S, Buscail C, Julia C. association between ultraprocessed food consumption and risk of mortality among middle-aged adults in France. JAMA Intern Med. 2020 Apri1;179(4):490-498. https://www.ncbi.nlm.nih.gov/pubmed/30742202

Fast foods

Saxelby C. Improving on the pizza for health. https://foodwatch.com.au/blog/healthy-cooking/item/improving-on-the-pizza-for-health.html Accessed 1 January 2020.

Kebabs and health: https://www.news.com.au/lifestyle/food/eat/how-healthy-are-kebabs/news- story/4f89c839cda31f425c47b05f6eaeb644 Accessed 1 January 2020.

The newest fast foods

Sushi rolls: http://www.news.com.au/lifestyle/health/diet/how-healthy-is-your-favourite-sushi/news- story/cdbdc8e4b472b887c18b98feef6451a8 and https://www.eatthis.com/sushi-roll-orders-approved-by-nutritionists/

Tess Mallos, Tuttle Publishing, 2007. The Complete Middle Eastern Cookbook. https://www.bookdepository.com/Complete-Middle-East-Cookbook-Tess-Mallos/9780804838764

References Nutrition for Life 2020 24 25

Somer Sivrioglu and David Dale, Murdoch Books, 2015. Adventures in Turkish Cooking. https://www.murdochbooks.com.au/browse/books/cooking-food-drink/national-cuisines/Anatolia-Somer- Sivrioglu-and-David-Dale-9781743360491

Bradley J. Willcox, D. Craig Willcox and Makoto Suzuki. Random House. The Okinawa Program. How the World’s longest-Lived People Achieve Everlasting Health – and how you can too. www.penguinrandomhouse.com

Willcox DC, Willcox BJ, Hsueh WC, Suzuki, M. Genetic determinants of exceptional human longevity: insights from the Okinawa Centenarian Study. Age (Dordrecht, Netherlands), 2006, 28(4), 313–332. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3259160/

Tsugane S. Salt, salted food intake, and risk of gastric cancer: epidemiologic evidence. Cancer Sci. 2005 Jan;96(1):1-6. https://www.ncbi.nlm.nih.gov/pubmed/15649247

Honjo S, Kono S, Yamaguchi M. Salt and geographic variation in stomach cancer mortality in Japan. Cancer Causes Control. 1994 May;5(3):285-6. https://www.ncbi.nlm.nih.gov/pubmed/8061178

Tomonari T, Fukuda M, Miura T, Mizuno M, Wakamatsu TY, Ichikawa T, Miyagi S, Shirasawa Y, Ito A, Yoshida A, Omori T, Kimura G. Is salt intake an independent risk factor of stroke mortality? Demographic analysis by regions in Japan. J Am Soc Hypertens. 2011 Nov-Dec;5(6):456-62. https://www.ncbi.nlm.nih.gov/pubmed/21890446

Tomoko Otake. Landmark cancer study reveals huge regional gaps in incidence rates; lifestyle habits may be to blame. 2016. https://www.japantimes.co.jp/news/2016/06/30/national/science-health/landmark-cancer-study-reveals-huge- regional-gaps-incidence-rates-lifestyle-habits-may-blame/#.XDO6w81S-Uk Accessed 1 January 2020.

References Nutrition for Life 2020 25 26

Chapter 5 Food, health and ethics Food waste and what you can do

The Australia Institute http://www.tai.org.au/research and http://www.tai.org.au/node/1580 ‘What a waste: An analysis of household expenditure on food’ www.foodwise.com.au DoSomething! was established in 2009 by Planet Ark founders Jon Dee and Pat Cash with Tina Jackson. http://www.foodwise.com.au/foodwaste/food-waste-fast-facts/

Food rescue organisations: www.foodbank.com.au

http://www.ozharvest.org/index.asp

http://secondbite.org/

Stephanie Alexander’s Kitchen Garden project: http://www.kitchengardenfoundation.org.au

Bokashi buckets for small kitchens https://www.bokashi.com.au/

Love Food, Hate Waste (run by Woolworth’s) www.lovefoodhatewaste.nsw.gov.au

Eating seasonally and locally

What's In Season: https://www.sydneymarkets.com.au/markets/produce-market/whats-in-season/summer.html Accessed 1 January 2020.

Australia General Seasonal Produce: http://seasonalfoodguide.com/ Accessed 1 January 2020.

Organic certification and practices

Environmental Working Group https://www.ewg.org/foodnews/summary.php Accessed 1 January 2020.

Dirty Dozen for 2018 (US) from the Environmental Working Group https://www.ewg.org/foodnews/dirty-dozen.php Accessed 1 January 2020.

Organic farming: Rising demand for organic produce supports industry revenue growth: https://www.ibisworld.com.au/industry-trends/market-research-reports/thematic-reports/organic-farming.html

The Soil Association’s Organic Market Report https://www.soilassociation.org/certification/trade-news/2018/organic-has-reached-its-highest-sales-ever-at- over-22b/

References Nutrition for Life 2020 26 27

Baudry J, Assmann KE, Touvier M, Allès B, Seconda L, Latino-Martel P, Ezzedine K, Galan P, Hercberg S, Lairon D, Kesse-Guyot E. association of frequency of organic food consumption with cancer risk: findings from the NutriNet-Santé prospective cohort study. JAMA Intern Med. 2018 Dec 1;178(12):1597-1606. Erratum in: JAMA Intern Med. 2018 Dec 1;178(12):1732. https://www.ncbi.nlm.nih.gov/pubmed/30422212

Fairtrade for small farms

Rainforest Alliance (now merged with UTZ): https://www.rainforest-alliance.org https://utz.org

How do you know it’s organic?

Australian standard for ‘organic’ and ‘biodynamic’ product, AS 6000–2009: https://www.standards.org.au/ https://www.standards.org.au/standards-catalogue/sa-snz/agriculture/ft-032/as--6000-2009 Accessed 1 January 2020.

Department of Agriculture lists the official organic certifying organisations: http://www.agriculture.gov.au/about/contactus/phone/aco Accessed 1 January 2020.

AUS-QUAL www.ausqual.com.au Accessed 1 January 2020.

Aust Certified Organic https://aco.net.au/Pages/ABoutUs/about.aspx Accessed 1 January 2020.

Biological Farmers of Australia (BFA or Demeter) www.demeter.org.au Accessed 1 January 2020.

National Association for Sustainable Agriculture (NASAA) www.nasaa.com.au Accessed 1 January 2020.

Organic Food Chain www.organicfoodchain.com.au Accessed 1 January 2020.

Pesticides and Food Irradiation

Australian Total Diet Study, June 2019 25th Australian Total Diet Study conducted by Food Standards Australia New Zealand (FSANZ) http://www.foodstandards.gov.au/publications/Pages/25th-Australian-Total-Diet-Study.aspx

The National Residue Survey, run by the Australian government’s Department of Agriculture: http://www.agriculture.gov.au/ag-farm-food/food/nrs

Residue monitoring program http://apps.agriculture.gov.au/NRSMRLExternal/Public/Disclaimer.aspx

References Nutrition for Life 2020 27 28

Irradiation http://www.foodstandards.gov.au/consumer/foodtech/irradiation/Pages/default.aspx Accessed 1 January 2020.

National Residue Survey http://www.agriculture.gov.au/ag-farm-food/food/nrs Accessed 1 January 2020.

Genetically Modified (GM) Genetically-modified (GM) crops in Australia. Fact Sheet of the Office of the Gene Technology Regulator. http://www.ogtr.gov.au/internet/ogtr/publishing.nsf/Content/9AA09BB4515EBAA2CA257D6B00155C53/$File /11%20-%20Genetically%20modified%20(GM)%20crops%20in%20Australia.pdf

Edible weeds (wild food) and foraging

The Weedy One https://www.diegobonetto.com

Collins Pat. Useful Weeds At Our Doorstep. http://www.patcollins.com.au/index.php/shop/product/425-useful-weeds-at-our-doorstep

Adam Grubb and Annie Raser-Rowland, Hyland House, 2012 The Weed Forager’s Handbook: A Guide to Edible and Medicinal Weeds in Australia. http://www.eatthatweed.com/

Plant for a Future. https://pfaf.org/

Mapping wild foods system http://wildfood.in/

Herbals

Complementary Medicines Australia. Report: In good health: Complementary medicines industry survey. Mawson, ACT. 2014. www.cmaustralia.org.au/resources/Documents/Reports/CMA%20Industry%20Audit%202014.pdf

Xue CCL, Zhang AL, Lin V, Costa C, Story DF. Complementary and alternative medicine use in Australia: A national population-based survey. J Altern Complement Med. 2007;13(6):643–50. https://www.ncbi.nlm.nih.gov/pubmed/17718647

Ernst E. Prevalence of use of complementary/alternative medicine: A systematic review. Bull World Health Organ 2000;78(2):252–57. https://www.ncbi.nlm.nih.gov/pubmed/10743298

Armstrong AR, Thiébaut SP, Brown LJ, Nepal B. Australian adults use complementary and alternative medicine in the treatment of chronic illness: a national study. Aust N Z J Public Health. 2011;35(4):384-90. https://www.ncbi.nlm.nih.gov/pubmed/21806735

MacLennan AH, Wilson DH, Taylor AW. Prevalence and cost of alternative medicine in Australia. Lancet 1996;347 (9001):569–73. https://www.ncbi.nlm.nih.gov/pubmed/8596318

Steel A, McIntyre E, Harnett J, Foley H, Adams J, Sibbritt D, Wardle J, Frawley J. Complementary medicine use in the Australian population: Results of a nationally-representative cross-sectional survey. Sci Rep. 2018 Nov 23;8(1):17325. https://www.ncbi.nlm.nih.gov/pubmed/30470778

References Nutrition for Life 2020 28 29

References Nutrition for Life 2020 29 30

Chapter 6 Body matters

The healthiest way to lose weight & Weight loss fundamentals

Sweeney ME, Hill JO, Heller PA, Baney R, DiGirolamo M. Severe vs moderate energy restriction with and without exercise in the treatment of obesity: efficiency of weight loss. Am J Clin Nutr. 1993 Feb;57(2):127-34. https://www.ncbi.nlm.nih.gov/pubmed/8424379

Hjorth MF, Bray GA, Zohar Y, Urban L, Miketinas DC, Williamson DA, Ryan DH, Rood J, Champagne CM, Sacks FM, Astrup A. pretreatment fasting glucose and insulin as determinants of weight loss on diets varying in macronutrients and dietary fibers - the POUNDS LOST Study. Nutrients. 2019 Mar 11;11(3). pii: E586. https://www.ncbi.nlm.nih.gov/pubmed/30861997

Hjorth MF, Astrup A, Zohar Y, Urban L, Sayer RD, Patterson BW, Herring SJ, Klein S, Zemel BS, Foster GD, Wyatt HR, Hill JO. Personalized nutrition: pretreatment glucose metabolism determines individual long-term weight loss responsiveness in individuals with obesity on low-carbohydrate versus low-fat diet. Int J Obes (Lond). 2018 Dec 19. https://www.ncbi.nlm.nih.gov/pubmed/30568260

Teng KT, Chang LF, Vethakkan SR, Nesaretnam K, Sanders TAB. Effects of exchanging carbohydrate or monounsaturated fat with saturated fat on inflammatory and thrombogenic responses in subjects with abdominal obesity: A randomized controlled trial. Clin Nutr. 2017 Oct;36(5):1250-1258. https://www.ncbi.nlm.nih.gov/pubmed/27642057

New Year’s resolutions and why they don’t last

Karlsen M. Smart goals and accountability. https://nutritionstudies.org/smart-goals-and-accountability/

Holmes T. How to Set S.M.A.R.T. Goals. https://www.active.com/fitness/articles/how-to-set-s-m-a-r-t-goals

Avatar Nutrition. How SMART goals will help you achieve big dreams. https://medium.com/avatar-nutrition/how-smart-goals-will-help-you-achieve-big-dreams-9cd5d67d7462

Exercise matters for weight loss

Hills AP, Andersen LB, Byrne NM. Physical activity and obesity in children. Br J Sports Med. 2011;45(11):866-70. https://www.ncbi.nlm.nih.gov/pubmed/21836171

Dunstan DW, Howard B, Healy GN, Owen N. Too much sitting - a health hazard. Diabetes Res Clin Pract. 2012 Sep;97(3):368-76. https://www.ncbi.nlm.nih.gov/pubmed/22682948

Rodriguez-Hernandez MG, Wadsworth DW. The effect of 2 walking programs on aerobic fitness, body composition, and physical activity in sedentary office employees. PLoS One. 2019 Jan 29;14(1):e0210447. https://www.ncbi.nlm.nih.gov/pubmed/30695080

Tikkanen O, Haakana P, Pesola AJ, Häkkinen K, Rantalainen T, Havu M, et al. (2013) Muscle activity and inactivity periods during normal daily life. PLoS ONE 8(1): e52228. https://www.ncbi.nlm.nih.gov/pubmed/23349681

References Nutrition for Life 2020 30 31

Hills AP, Andersen LB, Byrne NM. Physical activity and obesity in children. Br J Sports Med. 2011 Sep;45:866-70. https://www.ncbi.nlm.nih.gov/pubmed/21836171

Craig CL, Marshall AL, Sjöström M, Bauman AE, Booth ML, Ainsworth BE, Pratt M, Ekelund U, Yngve A, Sallis JF, Oja P. International physical activity questionnaire: 12-country reliability and validity. Med Sci Sports Exerc. 2003 Aug;35(8):1381-95. https://www.ncbi.nlm.nih.gov/pubmed/12900694

Portion size

Roe LS, Kling SMR, Rolls BJ. What is eaten when all of the foods at a meal are served in large portions? Appetite. 2016 Apr 1;99:1-9. https://www.ncbi.nlm.nih.gov/pubmed/26767612

Wansink B, Kim J. Bad popcorn in big buckets: portion size can influence intake as much as taste. J Nutr Educ Behav. 2005;37:242-5. Erratum in: J Nutr Educ Behav. 2017 Sep;49(8):714. https://www.ncbi.nlm.nih.gov/pubmed/16053812

Rolls BJ, Roe LS, Meengs JS. The effect of large portion sizes on energy intake is sustained for 11 days. Obesity (Silver Spring). 2007 Jun;15(6):1535-43. https://www.ncbi.nlm.nih.gov/pubmed/17557991

Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: implications for weight management. Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S. https://www.ncbi.nlm.nih.gov/pubmed/16002828

Kling SM, Roe LS, Keller KL, Rolls BJ. Double trouble: Portion size and energy density combine to increase preschool children's lunch intake. Physiol Behav. 2016 Aug 1;162:18-26. https://www.ncbi.nlm.nih.gov/pubmed/26879105

Cutting carbs for weight loss

Saxelby C. What's better for weight loss and health? Low-carb or low-fat? https://foodwatch.com.au/blog/healthy-weight-loss/item/what-s-better-for-weight-loss-and-health-low-carb-or- low-fat.html Accessed 1 January 2020.

Saxelby C. Product Snapshot: Helga’s Lower Carb bread. https://foodwatch.com.au/reviews/item/product-snapshot-helga-s-lower-carb-bread.html Accessed 1 January 2020.

Diet trends

Paleo

Norwood R, Cruwys T, Chachay VS, Sheffield J. The psychological characteristics of people consuming vegetarian, vegan, paleo, gluten free and weight loss dietary patterns. Obes Sci Pract. 2019 Feb 14;5(2):148-158. https://www.ncbi.nlm.nih.gov/pubmed/31019732

Eaton SB, Eaton SB 3rd, Konner MJ. Paleolithic nutrition revisited: a twelve-year retrospective on its nature and implications. Eur J Clin Nutr. 1997:51:207-16. https://www.ncbi.nlm.nih.gov/pubmed/9104571

Cordain L, Miller JB, Eaton SB, Mann N. Macronutrient estimations in hunter-gatherer diets. Am J Clin Nutr. 2000 Dec;72(6):1589-92. https://www.ncbi.nlm.nih.gov/pubmed/11101497

References Nutrition for Life 2020 31 32

Cordain L, Watkins BA, Mann NJ. Fatty acid composition and energy density of foods available to African hominids. Evolutionary implications for human brain development. World Rev Nutr Diet. 2001;90:144-61. https://www.ncbi.nlm.nih.gov/pubmed/11545040

Cordain L, Brand Miller J, Eaton SB, Mann N, Holt SHA, Speth JD. Plant animal subsistence ratios and macronutrient energy estimations in worldwide hunter gatherer diets. Am. J. Clin. Nutr. 2000 Mar 71(3), 682- 692. https://www.ncbi.nlm.nih.gov/pubmed/10702160

Keto (Ketogenic)

Ketogenic diet as an effective treatment for children with refractory epilepsy: Armeno M, Caraballo R, Vaccarezza M, Alberti MJ, Ríos V, Galicchio S, de Grandis ES, Mestre G, Escobal N, Matarrese P, Viollaz R, Agostinho A, Díez C, Cresta A, Cabrera A, Blanco V, Ferrero H, Gambarini V, Sosa P, Bouquet C, Caramuta L, Guisande S, Gamboni B, Hassan A, Pesce L, Argumedo L, Dlugoszewski C, DeMartini MG, Panico L. National consensus on the ketogenic diet. Rev Neurol. 2014 Sep 1;59(5):213-23. https://www.ncbi.nlm.nih.gov/pubmed/25156026

Włodarek D. Role of Ketogenic Diets in Neurodegenerative Diseases (Alzheimer's Disease and Parkinson's Disease). Nutrients. 2019 Jan 15;11(1). pii: E169. https://www.ncbi.nlm.nih.gov/pubmed/30650523

Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76. https://www.ncbi.nlm.nih.gov/pubmed/25402637

No-sugar diets

Temple NJ. Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients. 2018 Jan 4;10(1). pii: E39. https://www.ncbi.nlm.nih.gov/pubmed/29300309

DiNicolantonio JJ, Lucan SC, O'Keefe JH. the evidence for saturated fat and for sugar related to coronary heart disease. Prog Cardiovasc Dis. 2016 Mar-Apr;58(5):464-72. https://www.ncbi.nlm.nih.gov/pubmed/26586275

DiNicolantonio JJ, O'Keefe JH, Wilson WL. Sugar addiction: is it real? A narrative review. Br J Sports Med. 2018 Jul;52(14):910-913. https://www.ncbi.nlm.nih.gov/pubmed/28835408

Rawism and Raw Diet

Robinson KM. Raw Food Diet: What You Can Eat and What You Can't. http://www.webmd.com/diet/raw-foods-diet. Accessed 1 January 2020.

Raw foodism – varieties and history https://en.wikipedia.org/wiki/Raw_foodism Accessed 1 January 2020.

Rock CL, Lovalvo JL, Emenhiser C, Ruffin MT, Flatt SW, Schwartz SJ. Bioavailability of beta-carotene is lower in raw than in processed carrots and spinach in women. J Nutr. 1998 May;128(5):913-6. PubMed PMID: 9567003. https://www.ncbi.nlm.nih.gov/pubmed/9567003

Gluten-free for weight loss

The “Novak Djokovic Diet': why going gluten-free is not a magic cure

References Nutrition for Life 2020 32 33

https://www.telegraph.co.uk/men/active/10449779/Novak-Djokovic-diet-going-gluten-free-is-not-a-magic- cure.html Accessed 1 January 2020.

Wu JH, Neal B, Trevena H, Crino M, Stuart-Smith W, Faulkner-Hogg K, Yu Louie JC, Dunford E. Are gluten- free foods healthier than non-gluten-free foods? An evaluation of supermarket products in Australia. Br J Nutr. 2015 Aug 14;114(3):448-54. https://www.ncbi.nlm.nih.gov/pubmed/26119206

‘Clean eating’ for weight loss

Zeratsky K, 2019. Clean Eating: is it just another fad? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/clean-eating/faq- 20336262 Accessed 1 January 2020.

Voo J, Sass C. 2019. The Ultimate Guide to Clean Eating https://www.fitnessmagazine.com/weight-loss/plans/diets/clean-eating/ Accessed 1 January 2020.

Hales J. 2018. Clean Eating – FNCE 2018 Session Summary https://dietitianconnection.com/news/clean_eating_fnce2018/ Accessed 1 January 2020.

Intermittent fasting

Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018 Feb;42(2):129-138. https://www.ncbi.nlm.nih.gov/pubmed/28925405

Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46-58. https://www.ncbi.nlm.nih.gov/pubmed/27810402

Panizza CE, Lim U, Yonemori KM, Cassel KD, Wilkens LR, Harvie MN, Maskarinec G, Delp EJ, Lampe JW, Shepherd JA, Le Marchand L, Boushey CJ. effects of intermittent energy restriction combined with a mediterranean diet on reducing visceral adiposity: a randomized active comparator pilot study. Nutrients. 2019 Jun 20;11(6). pii: E1386. https://www.ncbi.nlm.nih.gov/pubmed/31226790

Harvey J, Howell A, Morris J, Harvie M. Intermittent energy restriction for weight loss: Spontaneous reduction of energy intake on unrestricted days. Food Sci Nutr. 2018 Feb 21;6(3):674-680. https://www.ncbi.nlm.nih.gov/pubmed/29876119

Lean MEJ, Leslie WS, Barnes AC, Brosnahan N, Thom G, McCombie L, Peters C, Zhyzhneuskaya S, Al- Mrabeh A, Hollingsworth KG, Rodrigues AM, Rehackova L, Adamson AJ, Sniehotta FF, Mathers JC, Ross HM, McIlvenna Y, Welsh P, Kean S, Ford I, McConnachie A, Messow CM, Sattar N, Taylor R. Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial. Lancet Diabetes Endocrinol. 2019 May;7(5):344-355. https://www.ncbi.nlm.nih.gov/pubmed/30852132

Mindful eating

Framson C, Kristal AR, Schenk JM, Littman AJ, Zeliadt S, Benitez D. Development and validation of the mindful eating questionnaire. J Am Diet Assoc. 2009 Aug;109(8):1439-44. https://www.ncbi.nlm.nih.gov/pubmed/19631053

References Nutrition for Life 2020 33 34

Ellithorpe ME, Eden A, Hahn L, Ulusoy E, Yang CL, Tucker RM. meal-concurrent media use is associated with increased dietary intake with no evidence of next meal compensation in free-living adults. Obesity (Silver Spring). 2019, Sep;27(9):1418-1422. https://www.ncbi.nlm.nih.gov/pubmed/31328893

Chewing, diet and Horace Fletcher

Christen AG, Christen JA. Horace Fletcher (1849-1919): "The Great Masticator". J Hist Dent. 1997 Nov;45(3):95-100. https://www.ncbi.nlm.nih.gov/pubmed/9693596

Smit HJ, Kemsley EK, Tapp HS, Henry CJ. Does prolonged chewing reduce food intake? Fletcherism revisited. Appetite. 2011 Aug;57(1):295-8. https://www.ncbi.nlm.nih.gov/pubmed/21316411

Shame-free body zones

Derderian S. 7 steps to free yourself from shame. https://www.mindbodygreen.com/0-13699/7-steps-to-free-yourself-from-shame.html Accessed 1 January 2020.

Non-Diet Approach & Intuitive Eating

Arnot J. and Nicholson Z. 2017. Food is neither “good” nor “bad”. https://moderationmovement.com.au/. Accessed 1 January 2020.

Nicholson Z. The Non-Diet Approach & Intuitive Eating. https://lovewhatyoueat.com.au/ Accessed 1 January 2020.

Health At Every Size (HAES) https://haesaustraliainc.wildapricot.org/ www.Facebook/HAESAustralia https://sizediversityandhealth.org/ Association for Size Diversity and Health (ASDAH) is an international professional organization started in 2003. An all-volunteer not-for-profit organization whose members are committed to the Health At Every Size principles.

Scritchfield Rebecca. Body Kindness. Workman 2017 https://www.bodykindnessbook.com/ Accessed 1 January 2020.

Weight loss with yoga

Kristal AR, Littman AJ, Benitez D, White E. Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women. Altern Ther Health Med. 2005 Jul-Aug;11(4):28-33. https://www.ncbi.nlm.nih.gov/pubmed/16053119

Ross A, Brooks A, Touchton-Leonard K, Wallen G. a different weight loss experience: a qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evid Based Complement Alternat Med. 2016;2016:2914745. https://www.ncbi.nlm.nih.gov/pubmed/27594890

Rshikesan PB, Subramanya P, Nidhi R. yoga practice for reducing the male obesity and weight related psychological difficulties-a randomized controlled trial. J Clin Diagn Res. 2016 Nov;10(11):OC22-OC28. https://www.ncbi.nlm.nih.gov/pubmed/28050422

References Nutrition for Life 2020 34 35

Helping overweight children

Crawford PB, Obarzanek E, Morrison J, Sabry ZI. Comparative advantage of 3-day food records over 24-h recall and 5-day food frequency validated by observation of 9- and 10-year-old girls. J Am Diet Assoc 1994; 94: 626–630. https://www.ncbi.nlm.nih.gov/pubmed/31195724

Detoxing

Juice-only Cleanses

No author. 2018. How to Go on a Healthy Juice Cleanse. https://maxliving.com/healthy-articles/how-to-juice-cleanse Accessed 1 January 2020.

Brown MJ, 2016. Juicing: Good or Bad? https://www.healthline.com/nutrition/juicing-good-or-bad Accessed 1 January 2020.

Wojcicki JM, Heyman MB. Reducing childhood obesity by eliminating 100% fruit juice. American J Public Health, 2012, 102(9), 1630-3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482038/

Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009 Apr;52(2):416-22. https://www.ncbi.nlm.nih.gov/pubmed/19110020

Ravn-Haren G, Dragsted LO, Buch-Andersen T, Jensen EN, Jensen RI, Németh-Balogh M, Paulovicsová B, Bergström A, Wilcks A, Licht TR, Markowski J, Bügel S. Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers. Eur J Nutr. 2013 Dec;52(8):1875-89. https://www.ncbi.nlm.nih.gov/pubmed/23271615

References Nutrition for Life 2020 35 36

Chapter 7 Smart shopper (Food labelling)

Joint Australia and New Zealand Food Code. http://www.foodstandards.gov.au Food Standards Australia New Zealand (FSANZ) is a statutory authority. FSANZ develops food standards for Australia and New Zealand via the Food Standards Code. These standards are enforced by the Australian states and territories and, in New Zealand, by the Ministry for Primary Industries (MPI).

Saxelby, C. 10 things that must be on every food label. https://foodwatch.com.au/blog/additives-and-labels/item/10-things-that-must-be-on-a-food-label.html Accessed 1 January 2020.

Saxelby, C. How to check the Nutrition Information Panel or NIP. https://foodwatch.com.au/blog/additives-and-labels/item/how-to-check-the-nutrition-panel.html Accessed 1 January 2020.

Additives in Australia and New Zealand: Current List of Approved Additives. http://www.foodstandards.gov.au/consumer/additives/additiveoverview/Pages/default.aspx

Joint FAO/WHO Expert Committee on Food Additives (JECFA) http://www.fao.org/food/food-safety-quality/scientific-advice/jecfa/en/ The Joint FAO/WHO Expert Committee on Food Additives (JECFA) is an international expert scientific committee that is administered jointly by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO). It has been meeting since 1956, initially to evaluate the safety of food additives.

Saxelby C. 2018 ebook Cracking the Code How to decode ingredients, understand food labels and shop smart. Available from https://foodwatch.com.au/books.html#!/Cracking-the-Code-the-handy-Foodwatch-Guide-to- Food-Labels-eBook/p/95150102/category=2675202

Saxelby, C. Country of Origin Food Labels. Applies to Australia only. https://foodwatch.com.au/blog/additives-and-labels/item/country-of-origin-food-labels-updated.html Accessed 1 January 2020.

Saxelby, C. 2017. Navigating the Numbers: How to find them, translate code numbers and minimise the culprits. Sydney: Foodwatch. https://foodwatch.com.au/books.html#!/Navigating-the-Numbers-the-handy-Foodwatch-Guide-to-FOOD- ADDITIVES-eBook/p/84270408/category=2675202

Saxelby, C. 48 names for sugar and its alternatives. https://foodwatch.com.au/blog/additives-and-labels/item/48-shades-of-hidden-sugars.html?category_id=229 Accessed 1 January 2020. https://www.ncbi.nlm.nih.gov/pubmed/17825405 McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Barke E, Warner JO, Stevenson J. Food additives and hyperactive behaviour in 3-year-old and 8/9-year- old children in the community: a randomised, double-blinded, placebo-controlled trial. Lancet. 2007 Nov 3;370(9598):1560-7. Erratum in: Lancet. 2007 Nov 3;370(9598):1542.

Detail of the Southhampton Study in the UK in 2007 into six artificial colours at http://www.southampton.ac.uk/psychology/research/impact/food_additives.page

NSW Food Authority http://www.foodauthority.nsw.gov.au. PO Box 6682

References Nutrition for Life 2020 36 37

Silverwater NSW 1811 Australia. 1300 552 406 (local call Australia-wide) +61 (02) 9741 4850 (outside Australia) [email protected]

Coughlan M and Snelson M. 2017. What are e-numbers? https://theconversation.com/explainer-what-are-e-numbers-and-should-you-avoid-them-in-your-diet-43908 Accessed 1 January 2020.

NZ Food Agency http://www.foodsafety.govt.nz/ Accessed 1 January 2020.

UK Food Standards Agency (FSA) http://www.food.gov.uk/ Accessed 1 January 2020.

US Food and Drug Administration (FDA) http://www.fda.gov Accessed 1 January 2020.

Codex Alimentarius Commission http://www.fao.org/fao-who-codexalimentarius/en/ Accessed 1 January 2020.

Health Star Rating http://healthstarrating.gov.au Accessed 1 January 2020.

Saxelby. C. No more Tick? https://foodwatch.com.au/blog/additives-and-labels/item/no-more-tick-what-were-they-thinking.html. Accessed 1 January 2020.

Australian Food and Grocery Council., 2011 Daily Intake Guide : Healthy Eating, Made Easy. http://www.mydailyintake.net/ Accessed 1 January 2020.

Guide to Percentage Daily Intake Labelling. https://www.arnotts.com/nutrition/understanding-food-labels/guide-to-percentage-daily-intake-labelling/ Accessed 1 January 2020.

References Nutrition for Life 2020 37 38

Chapter 8 Diets for health problems

Eat to beat cholesterol and heart disease

Coronary heart disease. https://www.heartfoundation.org.au/for-professionals/clinical-information/coronary-heart-disease? Accessed 1 January 2020.

Heart, stroke & vascular diseases. Cardiovascular disease snapshot. Reports accessed. https://www.aihw.gov.au/ Accessed 1 January 2020.

Talati R, Sobieraj DM, Makanji SS, Phung OJ, Coleman CI. The comparative efficacy of plant sterols and stanols on serum lipids: a systematic review and meta-analysis. J Am Diet Assoc. 2010 May;110(5):719-26. https://www.ncbi.nlm.nih.gov/pubmed/20430133

Plant sterols June 2016. The Food Standards Code permits the use of plant sterols in margarine, low fat milks, low fat yoghurts, breakfast cereals, lower fat cheese and processed cheese. http://www.foodstandards.gov.au/consumer/nutrition/plantsterol/Pages/default.aspx

Plat J, Baumgartner S, Vanmierlo T, Lütjohann D, Calkins KL, Burrin DG, Guthrie G, Thijs C, Te Velde AA, Vreugdenhil ACE, Sverdlov R, Garssen J, Wouters K, Trautwein EA, Wolfs TG, van Gorp C, Mulder MT, Riksen NP, Groen AK, Mensink RP. Plant-based sterols and stanols in health & disease: "Consequences of human development in a plant-based environment?" Prog Lipid Res. 2019 Apr;74:87-102. https://www.ncbi.nlm.nih.gov/pubmed/30822462

Katan MB, Grundy SM, Jones P, Law M, Miettinen T, Paoletti R; Stresa Workshop Participants. Efficacy and safety of plant stanols and sterols in the management of blood cholesterol levels. Mayo Clin Proc. 2003 Aug;78(8):965-78. https://www.ncbi.nlm.nih.gov/pubmed/12911045

Clifton PM, Noakes M, Sullivan D, Erichsen N, Ross D, Annison G, Fassoulakis A, Cehun M, Nestel P. Cholesterol-lowering effects of plant sterol esters differ in milk, yoghurt, bread and cereal. Eur J Clin Nutr. 2004 Mar;58(3):503-9. https://www.ncbi.nlm.nih.gov/pubmed/14985690

Noakes M, Clifton PM, Doornbos AM, Trautwein EA. Plant sterol ester-enriched milk and yoghurt effectively reduce serum cholesterol in modestly hypercholesterolemic subjects. Eur J Nutr. 2005 Jun;44(4):214-22. https://www.ncbi.nlm.nih.gov/pubmed/15316827

Berger A, Jones PJ, Abumweis SS. Plant sterols: factors affecting their efficacy and safety as functional food ingredients. Lipids Health Dis. 2004 Apr 7;3:5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC419367/

Baker IDI Heart and Diabetes Institute. Healthy Cholesterol Diet and Lifestyle Plan. Penguin, 2015. https://www.penguin.com.au/books/baker-idi-healthy-cholesterol-diet-and-lifestyle-plan-9780143571926

Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Josse AR, Wong JM, de Souza R, Emam A, Parker TL, Li TJ, Josse RG, Leiter LA, Singer W, Connelly PW. Direct comparison of dietary portfolio vs statin on C-reactive protein. Eur J Clin Nutr. 2005 Jul;59(7):851-60. https://www.ncbi.nlm.nih.gov/pubmed/15900306

Lamarche B, Desroches S, Jenkins DJ, Kendall CW, Marchie A, Faulkner D, Vidgen E, Lapsley KG, Trautwein EA, Parker TL, Josse RG, Leiter LA, Connelly PW. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fibre and almonds on LDL particle size. Br J Nutr. 2004 Oct;92(4):657-63. https://www.ncbi.nlm.nih.gov/pubmed/15522135

References Nutrition for Life 2020 38 39

Gunness P, Gidley MJ. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides. Food Funct. 2010 Nov;1(2):149-55. https://www.ncbi.nlm.nih.gov/pubmed/21776465

Marventano S, Izquierdo Pulido M, Sánchez-González C, Godos J, Speciani A, Galvano F, Grosso G. Legume consumption and CVD risk: a systematic review and meta-analysis. Public Health Nutr. 2017 Feb;20(2):245- 254. https://www.ncbi.nlm.nih.gov/pubmed/28077199

Fats for heart health

Healthier Oils Program. https://www.heartfoundation.org.au/programs/healthier-oils-program/ Accessed 1 January 2020.

Healthy Fat Choices. https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated- and-polyunsaturated-omega-3-and-omega-6-fats Accessed 1 January 2020.

Eat to beat metabolic syndrome

Harris Mark F. 2013. The RACGP summary for health professionals: http://www.racgp.org.au/afp/2013/august/the-metabolic-syndrome/

Metabolic syndrome info https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome Accessed 1 January 2020.

Zimmet PZ, Alberti KGMM, Shaw JE, Mainstreaming the metabolic syndrome: a definitive definition. Med J Aust 2005;183:175–76. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675814/

Mottillo S, Filion KB, Genest J, Joseph L, Pilote L, Poirier P, Rinfret S, Schiffrin EL, Eisenberg MJ. The metabolic syndrome and cardiovascular risk a systematic review and meta-analysis. J Am Coll Cardiol. 2010 Sep 28;56(14):1113-32. https://www.ncbi.nlm.nih.gov/pubmed/20863953

Grundy SM. Metabolic syndrome: a multiplex cardiovascular risk factor. J Clin Endocrinol Metab. 2007 Feb;92(2):399-404. Review. https://www.ncbi.nlm.nih.gov/pubmed/17284640

Zimmet P, Magliano D, Matsuzawa Y, Alberti G, Shaw J. The metabolic syndrome: a global public health problem and a new definition. J Atheroscler Thromb. 2005, 12, 295–300. https://www.ncbi.nlm.nih.gov/pubmed/16394610

Huang PL. (2009). A comprehensive definition for metabolic syndrome. Disease models & mechanisms, 2(5-6), 231–237. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675814/

International Diabetes Federation. Consensus Worldwide Definition of the Metabolic Syndrome. https://www.idf.org/e-library/consensus-statements/60-idfconsensus-worldwide-definitionof-the-metabolic- syndrome.html OR https://www.idf.org/ Accessed 1 January 2020.

References Nutrition for Life 2020 39 40

Eat to beat diabetes

Baker IDI Heart and Diabetes Institute https://www.baker.edu.au Accessed 1 January 2020.

Diabetes in Australia – stats and sources https://www.diabetesaustralia.com.au/diabetes-in-australia or https://www.diabetesaustralia.com.au/ Accessed 1 January 2020.

Type 2 Diabetes https://www.diabetesaustralia.com.au/type-2-diabetes Accessed 1 January 2020.

Type 1 Diabetes https://www.diabetesaustralia.com.au/type-1-diabetes Accessed 1 January 2020.

McMillan-Price J, Petocz P, Atkinson F, O'neill K, Samman S, Steinbeck K, Caterson I, Brand-Miller J. Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults: a randomized controlled trial. Arch Intern Med. 2006 Jul 24;166(14):1466-75. https://www.ncbi.nlm.nih.gov/pubmed/16864756

Livesey G, Taylor R, Livesey HF, Buyken AE, Jenkins DJA, Augustin LSA, Sievenpiper JL, Barclay AW, Liu S, Wolever TMS, Willett WC, Brighenti F, Salas-Salvadó J, Björck I, Rizkalla SW, Riccardi G, La Vecchia C, Ceriello A, Trichopoulou A, Poli A, Astrup A, Kendall CWC, Ha MA, Baer-Sinnott S, Brand-Miller JC. Dietary glycemic index and load and the risk of type 2 diabetes: a systematic review and updated meta-analyses of prospective cohort studies. Nutrients. 20219, Jun 5;11(6). pii: E1280. https://www.ncbi.nlm.nih.gov/pubmed/31195724

Dr Alan Barclay. Reversing Diabetes: Food plan and 70 delicious recipes. Murdoch Books 2016. https://www.murdochbooks.com.au/browse/books/health-fitness/dieting/Reversing-Diabetes-Dr-Alan-Barclay- 9781743366141

The CSIRO and Baker IDI. Diabetes Diet and Lifestyle Plan. Penguin 2011. https://www.penguin.com.au/books/the-csiro-and-baker-idi-diabetes-diet-and-lifestyle-plan-9780143202264

Sievenpiper JL, Kendall CW, Esfahani A, Wong JM, Carleton AJ, Jiang HY, Bazinet RP, Vidgen E, Jenkins DJ. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009,Aug;52(8):1479-95. https://www.ncbi.nlm.nih.gov/pubmed/19526214

Higgins JA. Whole grains, legumes, and the subsequent meal effect: implications for blood glucose control and the role of fermentation. Journal of nutrition and metabolism, 2012, 829238. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3205742/

Eat to beat food allergy and intolerance

References Nutrition for Life 2020 40 41

Royal Prince Alfred Hospital Allergy Unit. https://www.slhd.nsw.gov.au/rpa/allergy/ Accessed 1 January 2020.

The Simplified Elimination Diet booklet introduction. https://www.slhd.nsw.gov.au/rpa/allergy/resources/foodintol/sed.html

Loblay R, Swane A, Soutter V. Murdoch Books 2019. Friendly Foods. A recipe book of low-chemical recipes. https://www.murdochbooks.com.au/browse/books/healthy-cooking/Food-for-Life-Friendly-Food-Loblay-Dr- Swane-Dr-Soutter-Dr-9781740453769

Kattan JD, Cocco RR, Järvinen KM. Milk and soy allergy. Pediatric clinics of North America, 58(2), 407–26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070118/

Allergy & Anaphylaxis Australia (A&AA) https://allergyfacts.org.au/ Accessed 1 January 2020.

Australasian Society of Clinical Immunology and Allergy Limited (ASCIA) ASCIA is the peak professional body of clinical immunology/allergy specialists in Australia and New Zealand. https://www.allergy.org.au/

Eat to beat Irritable Bowel Syndrome (IBS) and FODMAPs

The Low FODMAP Diet. Developed by Monash University researchers to provide relief from Irritable Bowel Syndrome (IBS). https://www.monashfodmap.com/ https://www.monashfodmap.com/blog/a-guide-to-low-fodmap-meal-planning/ Accessed 1 January 2020.

Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017 Mar;32 Suppl 1:53-61. https://www.ncbi.nlm.nih.gov/pubmed/28244665

Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014 Jan;146(1):67-75.e5. https://www.ncbi.nlm.nih.gov/pubmed/24076059

Scarlata K. For Digestive Peace of Mind. https://www.katescarlata.com/ Accessed 1 January 2020.

Laatikainen R, Koskenpato J, Hongisto SM, Loponen J, Poussa T, Huang X, Sontag-Strohm T, Salmenkari H, Korpela R. pilot study: comparison of sourdough wheat bread and yeast-fermented wheat bread in individuals with wheat sensitivity and irritable bowel syndrome. Nutrients. 2017 Nov 4;9(11). pii: E1215. https://www.ncbi.nlm.nih.gov/pubmed/29113045

Loponen J, Gänzle MG. Use of Sourdough in Low FODMAP Baking. Foods. 2018 Jun 22;7(7). pii: E96. https://www.ncbi.nlm.nih.gov/pubmed/29932101

Biesiekierski JR, Rosella O, Rose R, Liels K, Barrett JS, Shepherd SJ, Gibson PR, Muir JG. Quantification of fructans, galacto-oligosacharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet. 2011 Apr;24(2):154-76. https://www.ncbi.nlm.nih.gov/pubmed/21332832

References Nutrition for Life 2020 41 42

De Giorgio R, Volta U, Gibson PR. Sensitivity to wheat, gluten and FODMAPs in IBS: facts or fiction? Gut. 2016 Jan;65(1):169-78. https://www.ncbi.nlm.nih.gov/pubmed/26078292

Gearry RB, Irving PM, Barrett JS, Nathan DM, Shepherd SJ, Gibson PR. Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease–a pilot study. J Crohns Colitis. 2009;3(1):8–14. https://www.ncbi.nlm.nih.gov/pubmed/21172242

Gibson PR, Shepherd SJ. Food choice as a key management strategy for functional gastrointestinal symptoms. Amer J Gastroenterol. 2012;107(5):657–66. https://www.ncbi.nlm.nih.gov/pubmed/22488077

Golley S, Baird D, Hendrie GA, Mohr P. Thinking about going wheat-free? Evidence of nutritional inadequacies in the dietary practices of wheat avoiders. Nutr Diet. 2019 Jul;76(3):305-312. https://www.ncbi.nlm.nih.gov/pubmed/30873744

Perrin L, Allès B, Buscail C, Ravel C, Hercberg S, Julia C, Kesse-Guyot E. Gluten-free diet in French adults without coeliac disease: sociodemographic characteristics, motives and dietary profile. Br J Nutr. 2019 Jun 24:1- 9. https://www.ncbi.nlm.nih.gov/pubmed/31232248

Eat to beat lactose intolerance

All you need to know about lactose intolerance in Australia (has products listed but all helpful) http://www.lactose.com.au/ Accessed 1 January 2020.

Reducing the lactose content of dairy products (using drops or tablets) https://www.lacteeze.com.au/ Accessed 1 January 2020.

Yantcheva B, Golley S, Topping D, Mohr P. Food avoidance in an Australian adult population sample: the case of dairy products. Public Health Nutr. 2016 Jun;19(9):1616-23. https://www.ncbi.nlm.nih.gov/pubmed/26585823

Eat to beat coeliac disease

Coeliac Australia (info and resources for anyone who thinks they may have the illness) https://www.coeliac.org.au/

Tye-Din J. Interpreting tests for coeliac disease: Tips, pitfalls and updates. AJGP, 2018 (47), 1–2. https://www1.racgp.org.au/ajgp/2018/january-february/interpreting-tests-for-coeliac-disease-(1)

Newnham ED, Shepherd SJ, Strauss BJ, Hosking P, Gibson PR. Adherence to the gluten-free diet can achieve the therapeutic goals in almost all patients with coeliac disease: A 5-year longitudinal study from diagnosis. J Gastroenterol Hepatol. 2016 Feb;31(2):342-9. https://www.ncbi.nlm.nih.gov/pubmed/26212198

Roncoroni L, Bascuñán KA, Doneda L, Scricciolo A, Lombardo V, Branchi F, Ferretti F, Dell'Osso B, Montanari V, Bardella MT, Elli L. A low FODMAP gluten-free diet improves functional gastrointestinal disorders and overall mental health of celiac disease patients: a randomized controlled trial. Nutrients. 2018 Aug 4;10(8). pii: E1023. Erratum in: Nutrients. 2019 Mar 06;11(3):. https://www.ncbi.nlm.nih.gov/pubmed/30081576

References Nutrition for Life 2020 42 43

Biesiekierski JR, Iven J. Non-coeliac gluten sensitivity: piecing the puzzle together. United European Gastroenterology Journal. 2015;3(2):160-165. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406911/

Dale HF, Biesiekierski JR, Lied GA. Non-coeliac gluten sensitivity and the spectrum of gluten-related disorders: an updated overview. Nutr Res Rev. 2019 Jun;32(1):28-37. https://www.ncbi.nlm.nih.gov/pubmed/30009718

Biesiekierski JR, Newnham ED, Irving PM, Barrett JS, Haines M, Doecke JD, Shepherd SJ, Muir JG, Gibson PR. gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Amer J Gastroenterol. 2011;106(3):508–14. https://www.ncbi.nlm.nih.gov/pubmed/21224837

Serena G, Lima R, Fasano A. Genetic and environmental contributors for celiac disease. Curr Allergy Asthma Rep. 2019 Jul 18;19(9):40. https://www.ncbi.nlm.nih.gov/pubmed/31321608

Eat to beat anxiety and depression

Opie RS, O'Neil A, Jacka FN, Pizzinga J, Itsiopoulos C. A modified Mediterranean dietary intervention for adults with major depression: Dietary protocol and feasibility data from the SMILES trial. Nutr Neurosci. 2018 Sep;21(7):487-501. https://www.ncbi.nlm.nih.gov/pubmed/28424045

Jacka FN, O'Neil A, Opie R, Itsiopoulos C, Cotton S, Mohebbi M, Castle D, Dash S, Mihalopoulos C, Chatterton ML, Brazionis L, Dean OM, Hodge AM, Berk M. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Med. 2017 Jan 30;15(1):23. doi:10.1186/s12916-017-0791-y. https://www.ncbi.nlm.nih.gov/pubmed/28137247

ES, Kucianski T, Mayr HL, Moschonis G, Tierney AC, Itsiopoulos C. A Mediterranean Diet Model in Australia: Strategies for Translating the Traditional Mediterranean Diet into a Multicultural Setting. Nutrients. 2018 Apr 9;10(4). pii: E465. doi: 10.3390/nu10040465. PubMed PMID: 29642557; PubMed Central PMCID: PMC5946250. https://www.ncbi.nlm.nih.gov/pubmed/29642557

Molendijk M, Molero P, Ortuño Sánchez-Pedreño F, Van der Does W, Angel Martínez-González M. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord. 2018 Jan 15;226:346-354. https://www.ncbi.nlm.nih.gov/pubmed/29031185

Firth J, Marx W, Dash S, Carney R, Teasdale SB, Solmi M, Stubbs B, Schuch FB, Carvalho AF, Jacka F, Sarris J. the effects of dietary improvement on symptoms of depression and anxiety: a meta-analysis of randomized controlled trials. Psychosom Med. 2019 Apr;81(3):265-280. https://www.ncbi.nlm.nih.gov/pubmed/30720698

University of Manchester. 2019. Healthy diet can ease symptoms of depression. ScienceDaily. https://www.sciencedaily.com/releases/2019/02/190205090511.htm Accessed 1 January 2020.

Pretty J, Peacock J, Sellens M, Griffin M. The mental and physical health outcomes of green exercise. Int J Environ Health Res. 2005 Oct;15(5):319kl–37. https://www.ncbi.nlm.nih.gov/pubmed/16416750

Park S, Rink LD, Wallace JP. Accumulation of physical activity leads to a greater blood pressure reduction than a single continuous session, in prehypertension. J Hypertension 2006; 24: 1761–1770. https://www.ncbi.nlm.nih.gov/pubmed/16915025

References Nutrition for Life 2020 43 44

Saffron and depression

Akhondzadeh S, Fallah-Pour H, Afkham K, Jamshidi AH, Khalighi-Cigaroudi F. Comparison of Crocus sativus L. and imipramine in the treatment of mild to moderate depression: A pilot double-blind randomized trial. BMC Complement Altern Med 2004;4:12. https://www.ncbi.nlm.nih.gov/pubmed/15341662

Akhondzadeh S, Sabet MS, Harirchian MH, Togha M, Cheraghmakani H, Razeghi S, Hejazi SS, Yousefi MH, Alimardani R, Jamshidi A, Rezazadeh SA, Yousefi A, Zare F, Moradi A, Vossoughi A. A 22-week, multicenter, randomized, double-blind controlled trial of Crocus sativus in the treatment of mild-to-moderate Alzheimer's disease. Psychopharmacology 2010;207:637-43. https://www.ncbi.nlm.nih.gov/pubmed/19838862

Akhondzadeh S, Tahmacebi-Pour N, Noorbala AA, Amini H, Fallah-Pour H, Jamshidi AH, Khani M. Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial. Phytother Res 2005;19:148-51. https://www.ncbi.nlm.nih.gov/pubmed/15852492

Hausenblas HA, Saha D, Dubyak PJ, Anton SD. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. J Integr Med. 2013 Nov;11(6):377-83. https://www.ncbi.nlm.nih.gov/pubmed/24299602

Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Hum Psychopharmacol. 2014 Nov;29(6):517-27. https://www.ncbi.nlm.nih.gov/pubmed/25384672

Beyond Blue. https://www.beyondblue.org.au Accessed 1 January 2020.

Turmeric and depression

Ng QX, Koh SSH, Chan HW, Ho CYX. Clinical use of curcumin in depression: a meta-analysis. J Am Med Dir Assoc. 2017 Jun 1;18(6):503-508. https://www.ncbi.nlm.nih.gov/pubmed/28236605

Fusar-Poli L, Vozza L, Gabbiadini A, Vanella A, Concas I, Tinacci S, Petralia A, Signorelli MS, Aguglia E. Curcumin for depression: a meta-analysis. Crit Rev Food Sci Nutr. 2019 Aug 19:1-11. https://www.ncbi.nlm.nih.gov/pubmed/31423805

Fish Oil and depression

Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry. 2011 Dec;72(12):1577-84. https://www.ncbi.nlm.nih.gov/pubmed/21939614

Mocking RJ, Harmsen I, Assies J, Koeter MW, Ruhé HG, Schene AH. Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Transl Psychiatry. 2016 Mar 15;6:e756. https://www.ncbi.nlm.nih.gov/pubmed/26978738

Jazayeri S1, Tehrani-Doost M, Keshavarz SA, Hosseini M, Djazayery A, Amini H, Jalali M, Peet M. Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder. Aust N Z J Psychiatry. 2008 Mar;42(3):192-8. https://www.ncbi.nlm.nih.gov/pubmed/18247193

References Nutrition for Life 2020 44 45

Eat to beat the menopause

Australasian Menopause Society Limited (AMS) https://www.menopause.org.au/ Accessed 1 January 2020.

Wheeler MJ, Green DJ, Ellis KA, Cerin E, Heinonen I, Naylor LH, Larsen R, Wennberg P, Boraxbekk CJ, Lewis J, Eikelis N, Lautenschlager NT, Kingwell BA, Lambert G, Owen N, Dunstan DW. Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition. Br J Sports Med. 2019 Apr 29. pii:bjsports-2018-100168. https://www.ncbi.nlm.nih.gov/pubmed/31036563

Dunneram Y, Greenwood DC, Burley VJ, Cade JE. Dietary intake and age at natural menopause: results from the UK Women's Cohort Study. J Epidemiol Community Health. 2018 Aug;72(8):733-740. https://www.ncbi.nlm.nih.gov/pubmed/29712719

Managing the menopause. The Women’s aka The Royal Women’s Hospital Melbourne, Victoria https://www.thewomens.org.au Accessed 1 January 2020.

Menopause management Jean Hailes for Women's Health website https://jeanhailes.org.au Accessed 1 January 2020.

Eat to beat ageing

Bradley J Willcox, D Craig Willcox and Dr Makoto Suzuki. The Okinawa Program. Random House 2002. www.okinawaprogram.com Excellent overview at: https://www.bluezones.com/press/okinawas-longevity-lessons/

Eat to beat heartburn and gallstones

Saxelby C. Heartburn https://foodwatch.com.au/blog/medical-diets/item/eat-to-beat-heartburn.html Accessed 1 January 2020.

Gastroenterological Society of Australia (GESA) https://www.gesa.org.au/ Accessed 1 January 2020.

Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. https://www.ncbi.nlm.nih.gov/pubmed/15213031

Eat to beat a hangover

Pittler MH, Joris C Verster JC, Ernst E. Sex, drugs, and rock and roll. Interventions for preventing or treating alcohol hangover: systematic review of randomised controlled trials. Br Med J 2005;331:1515. https://www.bmj.com/content/331/7531/1515.full.print

References Nutrition for Life 2020 45 46

Swift R, Davidson D. Alcohol hangover: mechanisms and mediators. Alcohol Health Res World. 1998;22(1):54-60. https://www.ncbi.nlm.nih.gov/pubmed/15706734

Heffernan T. A state of alcohol hangover impedes everyday prospective memory. Front Hum Neurosci. 2018 Sep 19;12:348. https://www.ncbi.nlm.nih.gov/pubmed/30283310

Heffernan T, Samuels A, Hamilton C, McGrath-Brookes M. alcohol hangover has detrimental impact upon both executive function and prospective memory. Front Psychiatry. 2019 May 17;10:282. https://www.ncbi.nlm.nih.gov/pubmed/31156471

Verster JC, Penning R. Treatment and prevention of alcohol hangover. Curr Drug Abuse Rev. 2010 Jun;3(2):103-9. https://www.ncbi.nlm.nih.gov/pubmed/20712594

Penning R, van Nuland M, Fliervoet LA, Olivier B, Verster JC. The pathology of alcohol hangover. Curr Drug Abuse Rev. 2010 Jun;3(2):68-75. https://www.ncbi.nlm.nih.gov/pubmed/20712596

Eat to beat iron-deficiency anaemia

R M Lyle, C M Weaver, D A Sedlock, S Rajaram, B Martin, C L Melby, Iron status in exercising women: the effect of oral iron therapy vs increased consumption of muscle foods. Amer J Clin Nutr, 1992, 56;6, 1049–1055. https://academic.oup.com/ajcn/article-abstract/56/6/1049/4715529

Australian Red Cross Blood Service 2019. Iron deficiency anaemia overview https://transfusion.com.au/ which covers blood products and transfusion practice for health professionals. Plus A guide to recommended oral iron preparations for adults with comparison to common over-the-counter preparations. Accessed 1 January 2020.

AIS Sports Nutrition: https://www.ausport.gov.au/ais/nutrition/supplements/groupa OR https://www.ausport.gov.au/ais/nutrition and search for Iron

Sant Pasricha SR, Flecknoe-Brown SC, Allen KJ, Gibson PR, McMahon LP et al. Diagnosis and management of iron deficiency anaemia: a clinical update. Med J Aust 2010; 193 (9): 525–532. https://www.mja.com.au/journal/2010/193/9/diagnosis-and-management-iron-deficiency-anaemia-clinical- update

Leonard AJ, Chalmers KA, Collins CE, Patterson AJ. A study of the effects of latent iron deficiency on measures of cognition: a pilot randomised controlled trial of iron supplementation in young women. Nutrients. 2014;6(6):2419–2435. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073160/

Ahmed F, Coyne T, Dobson A, McClintock C. Iron status among Australian adults: findings of a population based study in Queensland, Australia. Asia Pac J Clin Nutr. 2008; 17 (1):40–47. https://pdfs.semanticscholar.org/9948/9c4a34586a7afa14a0ff36744d2d240faf2c.pdf

Yokoi K, Sandstead HH, Egger NG, Alcock NW, Sadagopa Ramanujam VM, Dayal HH, Penland JG. Association between zinc pool sizes and iron stores in premenopausal women without anaemia. Br J Nutr. 2007 Dec;98(6):1214-23. https://www.ncbi.nlm.nih.gov/pubmed/17692150

References Nutrition for Life 2020 46 47

Jackson J, Williams R, McEvoy M, MacDonald-Wicks L, Patterson A. Is higher consumption of animal flesh foods associated with better iron status among adults in developed countries? A Systematic Review. Nutrients. 2016 Feb 16;8(2):89. https://www.ncbi.nlm.nih.gov/pubmed/26891320

Tetens I, Bendtsen KM, Henriksen M, Ersbøll AK, Milman N. The impact of a meat- versus a vegetable-based diet on iron status in women of childbearing age with small iron stores. Eur J Nutr. 2007 Dec;46(8):439-45. https://www.ncbi.nlm.nih.gov/pubmed/17982706

Eat to beat constipation

Constipation (search on site). Also anal fissures, fibre, haemorrhoids https://www.healthdirect.gov.au Accessed 1 January 2020.

Constipation tips for children Fact sheet from the Sydney Children’s Hospital Network. https://www.schn.health.nsw.gov.au/fact-sheets/constipation Accessed 1 January 2020.

Cunha JP. Laxatives for Constipation - over-the-counter (OTC) preparations https://www.medicinenet.com/laxatives_for_constipation/article.htm#pros_and_precautions_for_using_stimulan t_laxatives Accessed 1 January 2020.

Bristol Stool Chart: http://continence.org.au/bristolstoolchart OR http://continence.org.au and Search for Bristol Accessed 1 January 2020.

Lewis SJ, Heaton KW. Stool form scale as a useful guide to intestinal transit time. Scand J Gastroenterol. 1997 Sep;32(9):920-4. https://www.ncbi.nlm.nih.gov/pubmed/9299672

References Nutrition for Life 2020 47 48

Chapter 9 The Top 20 Super Foods

Almonds

Australian Almond Association https://industry.australianalmonds.com.au/

Ros E. Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr. 2009;89(5):1649S-56S. https://www.ncbi.nlm.nih.gov/pubmed/19321561

Kim Y, Keogh J, Clifton PM. Nuts and cardio-metabolic disease: a review of meta-analyses. Nutrients. 2018 Dec 6;10(12). pii: E1935. https://www.ncbi.nlm.nih.gov/pubmed/30563231

Dhillon J, Tan SY, Mattes RD. Effects of almond consumption on the post-lunch dip and long-term cognitive function in energy-restricted overweight and obese adults. Br J Nutr. 2017 Feb;117(3):395-402. https://www.ncbi.nlm.nih.gov/pubmed/28183366

Phung OJ, Makanji SS, White CM, Coleman CI. Almonds have a neutral effect on serum lipid profiles: a meta- analysis of randomized trials. J Am Diet Assoc. 2009 May 1;109(5):865-73. https://jandonline.org/article/S0002-8223(09)00160-6/fulltext

Abbey M, Noakes M, Belling GB, Nestel PJ. Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol. Am J Clin Nutr 1994 May;59(5):995-9. 1994. https://www.ncbi.nlm.nih.gov/pubmed/8172107

Chen CY, Milbury PE, Lapsley K, Blumberg JB. Flavonoids from almond skins are bioavailable and act synergistically with vitamins C and E to enhance hamster and human LDL resistance to oxidation. J Nutr. 2005 Jun;135(6):1366-73. https://www.ncbi.nlm.nih.gov/pubmed/15930439

Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007 Sep;98(3):651-6. https://www.ncbi.nlm.nih.gov/pubmed/17445351

Jambazian P, Haddad E, Rajaram S, Tanzman J, Sabate J. Almonds in the diet simultaneously improve plasma alpha- tocopherol concentrations and reduce plasma lipids. J Am Dietetic Assoc. 2005 March;105(3), 449-454. 2005. https://www.ncbi.nlm.nih.gov/pubmed/15746835

Jenkins DJ, Kendall CW, Josse AR, Salvatore S, Brighenti F, Augustin LS, Ellis PR, Vidgen E, Rao AV. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec;136(12):2987-92. 2006. https://www.ncbi.nlm.nih.gov/pubmed/17116708

Liu G, Guasch-Ferré M, Hu Y, Li Y, Hu FB, Rimm EB, Manson JE, Rexrode KM, Sun Q. nut consumption in relation to cardiovascular disease incidence and mortality among patients with diabetes mellitus. Circ Res. 2019 Mar 15;124(6):920-929. https://www.ncbi.nlm.nih.gov/pubmed/30776978

Josse AR, Kendall CW, Augustin LS, Ellis PR, Jenkins DJ. Almonds and postprandial glycemia--a dose- response study. Metabolism. 2007 Mar;56(3):400-4. https://www.ncbi.nlm.nih.gov/pubmed/17292730

References Nutrition for Life 2020 48 49

Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. Erratum in: Int J Obes Relat Metab Disord. 2004 Mar;28(3):459. https://www.ncbi.nlm.nih.gov/pubmed/14574348

Grundy MM, Grassby T, Mandalari G, Waldron KW, Butterworth PJ, Berry SE, Ellis PR. Effect of mastication on lipid bioaccessibility of almonds in a randomized human study and its implications for digestion kinetics, metabolizable energy, and postprandial lipemia. Am J Clin Nutr. 2015 Jan;101(1):25-33. https://www.ncbi.nlm.nih.gov/pubmed/25527747

Nuts in general

Nuts for Life 2016. Nutrient Composition of Tree Nuts. www.nutsforlife.com.au

Bitok E, Sabaté J. Nuts and cardiovascular disease. Prog Cardiovasc Dis. 2018 May - Jun;61(1):33-37. https://www.ncbi.nlm.nih.gov/pubmed/29800597

Fraser GE. Nut consumption, lipids, and risk of a coronary event. Clin Cardiol. 1999 Jul;22 (7 Suppl):III11-5. https://www.ncbi.nlm.nih.gov/pubmed/10410300

Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep. 1999 Nov;1(3):204-9. https://www.ncbi.nlm.nih.gov/pubmed/11122711

Kelly JH Jr, Sabaté J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. Review. Erratum in: Br J Nutr. 2008 Feb;99(2):447-8. https://www.ncbi.nlm.nih.gov/pubmed/17125535

Guasch-Ferré M, Liu X, Malik VS, Sun Q, Willett WC, Manson JE, Rexrode KM, Li Y, Hu FB, Bhupathiraju SN. Nut Consumption and Risk of Cardiovascular Disease. J Am Coll Cardiol. 2017 Nov 14;70(20):2519-2532. https://www.ncbi.nlm.nih.gov/pubmed/29145952

Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jul;100 Suppl 1:408S-11S. https://www.ncbi.nlm.nih.gov/pubmed/24898229

Lilly LN, Heiss CJ, Maragoudakis SF, Braden KL, Smith SE. The effect of added peanut butter on the glycemic response to a high-glycemic index meal: a pilot study. J Am Coll Nutr. 2018 Nov 5:1-7. https://www.ncbi.nlm.nih.gov/pubmed/30395790 20.

Jaceldo-Siegl K, Haddad E, Oda K, Fraser GE, Sabaté J. Tree nuts are inversely associated with metabolic syndrome and obesity: the Adventist health study-2. PLoS One. 2014 Jan 8;9 (1):e85133. https://www.ncbi.nlm.nih.gov/pubmed/24416351

Zhou D, Yu H, He F, Reilly KH, Zhang J, Li S, Zhang T, Wang B, Ding Y, Xi B. Nut consumption in relation to cardiovascular disease risk and type 2 diabetes: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2014 May 7;100(1):270-7. https://academic.oup.com/ajcn/article/100/1/270/4576563

Kris-Etherton PM, Hu FB, Ros E, Sabaté J. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr. 2008 Sep;138(9):1746S-1751S. https://www.ncbi.nlm.nih.gov/pubmed/18716180

BarleyMax

BarleyPlus background: https://barleyplus.com.au/healthprofessionals/

References Nutrition for Life 2020 49 50

Accessed 1 January 2020.

Saxelby. C. Product Review: Barley+ products. https://foodwatch.com.au/reviews/item/product-review-new-barley-products.html Accessed 1 January 2020. https://www.thehealthygrain.com/ Accessed 1 January 2020.

King R, Noakes M, Bird A, Morell M, Topping D. An extruded breakfast cereal made from a high amylose barley cultivar has a low glycemic index and lower plasma insulin response than one made from a standard barley. Journal of Cereal Science 2008 vol: 48 (2) pp: 526-530. https://www.sciencedirect.com/science/article/pii/S0733521008000258

Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013; 5(4):1417-1435. https://www.mdpi.com/2072-6643/5/4/1417

Schwingshackl L, Hoffmann G. Long-term effects of low glycemic index/load vs. high glycemic index/load diets on parameters of obesity and obesity-associated risks: a systematic review and meta-analysis. Nutr Metab Cardiovasc Dis. 2013 Aug;23(8):699-706. https://www.ncbi.nlm.nih.gov/pubmed/23786819

Blueberries

Bhagwat S, Haytowitz, DB. 2015. USDA Database for the Proanthocyanidin Content of Selected Foods, Release 2 (2015) . Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, ARS, USDA https://doi.org/10.15482/USDA.ADC/1324621 Accessed 1 January 2020.

Lin Yan. Blueberries and Health. 2016. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2014/blueberries-and-health/ Accessed 1 January 2020.

McBride J. High-ORAC Foods May Slow Aging. 1999. https://www.ars.usda.gov/news-events/news/research-news/1999/high-orac-foods-may-slow-aging/ Accessed 1 January 2020.

Wolfe KL, Liu RH. Cellular antioxidant activity (CAA) assay for assessing antioxidants, foods, and dietary supplements. J Agric Food Chem. 2007 Oct 31;55(22):8896-907. https://www.ncbi.nlm.nih.gov/pubmed/17902627

Shukitt-Hale B, Bielinski DF, Lau FC, Willis LM, Carey AN, Joseph JA. The beneficial effects of berries on cognition, motor behaviour and neuronal function in ageing. Br J Nutr. 2015 Nov 28;114(10):1542-9. https://www.ncbi.nlm.nih.gov/pubmed/26392037

Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2018 Apr;57(3):1169-1180. https://www.ncbi.nlm.nih.gov/pubmed/28283823

Shukitt-Hale B, Cheng V, Joseph JA. Effects of blackberries on motor and cognitive function in aged rats. Nutr Neurosci. 2009 Jun;12(3):135-40. https://www.ncbi.nlm.nih.gov/pubmed/19356316

Whyte AR, Cheng N, Fromentin E, Williams CM. A randomized, double-blinded, placebo-controlled study to compare the safety and efficacy of low dose enhanced wild blueberry powder and wild blueberry extract (ThinkBlue™) in maintenance of episodic and working memory in older adults. Nutrients. 2018 May 23;10(6). pii: E660. https://www.ncbi.nlm.nih.gov/pubmed/29882843

References Nutrition for Life 2020 50 51

Boespflug EL, Eliassen JC, Dudley JA, Shidler MD, Kalt W, Summer SS, Stein AL, Stover AN, Krikorian R. Enhanced neural activation with blueberry supplementation in mild cognitive impairment. Nutr Neurosci. 2018 May;21(4):297-305. https://www.ncbi.nlm.nih.gov/pubmed/28221821

Johnson SA, Arjmandi BH. Evidence for anti-cancer properties of blueberries: a mini-review. Anticancer Agents Med Chem. 2013 Oct;13(8):1142-8. https://www.ncbi.nlm.nih.gov/pubmed/23387969

Blueberries May Boost Brain Power https://www.ars.usda.gov/news-events/news/research-news/2002/blueberries-may-boost-brain-power/ Accessed 1 January 2020.

Wu X1, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Chem. 2004 Jun 16;52(12):4026-37. https://www.ncbi.nlm.nih.gov/pubmed/15186133

Cabbage

Metidji A, Omenetti S, Crotta S, Li Y, Nye E, Ross E, Li V, Maradana MR, Schiering C, Stockinger B. The environmental sensor ahr protects from inflammatory damage by maintaining intestinal stem cell homeostasis and barrier integrity. Immunity. 2018 Aug 21;49(2):353-362.e5. https://www.ncbi.nlm.nih.gov/pubmed/30119997

Soundararajan P, Kim JS. Anti-carcinogenic glucosinolates in cruciferous vegetables and their antagonistic effects on prevention of cancers. Molecules. 2018 Nov 15;23(11). pii: E2983. https://www.ncbi.nlm.nih.gov/pubmed/30445746

Jiang X, Liu Y, Ma L, Ji R, Qu Y, Xin Y, Lv G. Chemopreventive activity of sulforaphane. Drug Des Devel Ther. 2018 Sep 11;12:2905-2913. https://www.ncbi.nlm.nih.gov/pubmed/30254420

Gupta P, Wright SE, Kim SH, Srivastava SK. Phenethyl isothiocyanate: a comprehensive review of anti-cancer mechanisms. Biochim Biophys Acta. 2014 Dec;1846(2):405-24. https://www.ncbi.nlm.nih.gov/pubmed/25152445

Chillies

Fernandes ES, Cerqueira AR, Soares AG, Costa SK. Capsaicin and its role in chronic diseases. Adv Exp Med Biol. 2016;929:91-125. https://www.ncbi.nlm.nih.gov/pubmed/27771922

Kunnumakkara AB, Sailo BL, Banik K, Harsha C, Prasad S, Gupta SC, Bharti AC, Aggarwal BB. Chronic diseases, inflammation, and spices: how are they linked? J Transl Med. 2018 Jan 25;16(1):14. https://www.ncbi.nlm.nih.gov/pubmed/29370858

Clark R, Lee SH. Anticancer Properties of Capsaicin Against Human Cancer. Anticancer Res. 2016 Mar;36(3):837-43. https://www.ncbi.nlm.nih.gov/pubmed/26976969

Chapa-Oliver AM, Mejía-Teniente L. Capsaicin: from plants to a cancer-suppressing agent. Molecules. 2016 Jul 27;21(8). pii: E931. https://www.ncbi.nlm.nih.gov/pubmed/27472308

References Nutrition for Life 2020 51 52

Cinnamon

Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003 Dec;26(12):3215-8. https://www.ncbi.nlm.nih.gov/pubmed/14633804

Baker WL, Gutierrez-Williams G, White CM, Kluger J, Coleman CI. Effect of cinnamon on glucose control and lipid parameters. Diabetes Care. 2008 Jan;31(1):41-3. https://www.ncbi.nlm.nih.gov/pubmed/17909085

Kirkham S, Akilen R, Sharma S, Tsiami A. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes Obes Metab. 2009 Dec;11(12):1100-13. https://www.ncbi.nlm.nih.gov/pubmed/22749176

Lu T, Sheng H, Wu J, Cheng Y, Zhu J, Chen Y. Cinnamon extract improves fasting blood glucose and glycosylated hemoglobin level in Chinese patients with type 2 diabetes. Nutr Res. 2012 Jun;32(6):408-12. https://www.ncbi.nlm.nih.gov/pubmed/22749176

Markey O, McClean CM, Medlow P, Davison GW, Trinick TR, Duly E, Shafat A. Effect of cinnamon on gastric emptying, arterial stiffness, postprandial lipemia, glycemia, and appetite responses to high-fat breakfast. Cardiovasc Diabetol. 2011 Sep 7;10:78. https://www.ncbi.nlm.nih.gov/pubmed/21899741

Kizilaslan N, Erdem NZ. The effect of different amounts of cinnamon consumption on blood glucose in healthy adult individuals. Int J Food Sci. 2019 Mar 4:4138534. https://www.ncbi.nlm.nih.gov/pubmed/30949494

Eggs

Zhong VW, Van Horn L, Cornelis MC, Wilkins JT, Ning H, Carnethon MR, Greenland P, Mentz RJ, Tucker KL, Zhao L, Norwood AF, Lloyd-Jones DM, Allen NB. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. JAMA 2019;321(11):1081–1095. https://jamanetwork.com/journals/jama/article-abstract/2728487

Qin C, Lv J, Guo Y, Bian Z, Si J, Yang L, Chen Y, Zhou Y, Zhang H, Liu J, Chen J, Chen Z, Yu C, Li L; China Kadoorie Biobank Collaborative Group. Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults. Heart. 2018 Nov;104(21):1756-1763. https://www.ncbi.nlm.nih.gov/pubmed/29785957

Alexander DD, Miller PE, Vargas AJ, Weed DL, Cohen SS. Meta-analysis of egg consumption and risk of coronary heart disease and stroke. J Am Coll Nutr. 2016 Nov-Dec;35(8):704-716. https://www.ncbi.nlm.nih.gov/pubmed/27710205

Shin JY, Xun P, Nakamura Y, He K. Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2013 Jul;98(1):146-59. https://www.ncbi.nlm.nih.gov/pubmed/23676423

Heart Foundation of Australia. Position statement and Summary of Evidence: Eggs and Heart Healthy Eating https://www.heartfoundation.org.au/for-professionals/food-and-nutrition/position-statements Accessed 1 January 2020.

Handelman GJ, Nightingale ZD, Lichtenstein AH, Schaefer EJ, Blumberg JB. Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk. Am J Clin Nutr. 1999 Aug;70(2):247-51. https://www.ncbi.nlm.nih.gov/pubmed/10426702

Nimalaratne C, Wu J. Hen Egg as an antioxidant food commodity: a review. Nutrients. 2015 Sep 24;7(10):8274- 93.

References Nutrition for Life 2020 52 53

https://www.ncbi.nlm.nih.gov/pubmed/26404361

Bourre JM, Galea F. An important source of omega-3 fatty acids, vitamins D and E, carotenoids, iodine and selenium: a new natural multi-enriched egg. J Nutr Health Aging. 2006 Sep-Oct;10(5):371-6. https://www.ncbi.nlm.nih.gov/pubmed/17066208

Green leafy herbs

Singh G, Kawatra A, Sehgal S. Nutritional composition of selected green leafy vegetables, herbs and carrots. Plant Foods Hum Nutr. 2001;56(4):359-64. https://www.ncbi.nlm.nih.gov/pubmed/11678441

Knecht K, Sandfuchs K, Kulling SE, Bunzel D. Tocopherol and tocotrienol analysis in raw and cooked vegetables: a validated method with emphasis on sample preparation. Food Chem. 2015 Feb 15;169:20-7. https://www.ncbi.nlm.nih.gov/pubmed/25236193

Ninfali P, Bacchiocca M. Polyphenols and antioxidant capacity of vegetables under fresh and frozen conditions. J Agric Food Chem. 2003 Apr 9;51(8):2222-6. https://www.ncbi.nlm.nih.gov/pubmed/12670160

Fylaktakidou KC, Hadjipavlou-Litina DJ, Litinas KE, Nicolaides DN. Natural and synthetic coumarin derivatives with anti-inflammatory/ antioxidant activities. Curr Pharm Des. 2004;10(30):3813-33. https://www.ncbi.nlm.nih.gov/pubmed/15579073

Srikrishna D, Godugu C, Dubey PK. A review on pharmacological properties of coumarins. Mini Rev Med Chem. 2018;18(2):113-141. https://www.ncbi.nlm.nih.gov/pubmed/27488585

Dragland S, Senoo H, Wake K, Holte K, Blomhoff R. Several culinary and medicinal herbs are important sources of dietary antioxidants. J Nutr. 2003 May;133(5):1286-90. https://www.ncbi.nlm.nih.gov/pubmed/12730411

Tapsell L, Hemphill I, Cobiac L, Patch CS, Sullivan DR, Fenech M, Roodenrys S, Keogh JB, Clifton PM, Williams PG, Fazio VA, Inge KE.. Health benefits of herbs and spices: the past the present, the future. Med J Aust 2006 21:185(4 Suppl):S4–24. https://www.ncbi.nlm.nih.gov/pubmed/17022438

Ninfali P, Mea G, Giorgini S at al. Antioxidant capacity of vegetables, spices and dressings relevant to nutrition. Br J Nutr 2005; 93(2):257–66. https://www.ncbi.nlm.nih.gov/pubmed/15788119

Garlic

Nicastro HL, Ross SA, Milner JA. Garlic and onions: their cancer prevention properties. Cancer Prev Res (Phila). 2015 Mar;8(3):181-9. https://www.ncbi.nlm.nih.gov/pubmed/25586902

Kim H, Keum N, Giovannucci EL, Fuchs CS, Bao Y. Garlic intake and gastric cancer risk: Results from two large prospective US cohort studies. Int J Cancer. 2018 Sep 1;143(5):1047-1053. https://www.ncbi.nlm.nih.gov/pubmed/29569711

Vohlonen I, Pukkala E, Malila N, Härkönen M, Hakama M, Koistinen V, Sipponen P. Risk of gastric cancer in Helicobacter pylori infection in a 15-year follow-up. Scand J Gastroenterol. 2016 Oct;51(10):1159-64. https://www.ncbi.nlm.nih.gov/pubmed/27338132

References Nutrition for Life 2020 53 54

Lamb

ABARES 2019, Agricultural commodities: Australian Bureau of Statistics; Australian Bureau of Agricultural and Resource Economics and Sciences, Canberra, March. http://www.agriculture.gov.au/abares/research-topics/agricultural-commodities/mar-2019/meat-consumption and https://doi.org/10.25814/5c635953223b1

Johnston BC, Zeraatkar D, Han MA, Vernooij RWM, Valli C, El Dib R, Marshall C, Stover PJ, Fairweather- Taitt S, Wójcik G, Bhatia F, de Souza R, Brotons C, Meerpohl JJ, Patel CJ, Djulbegovic B, Alonso-Coello P, Bala MM, Guyatt GH. Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium. Ann Intern Med. 2019 Oct 1. https://www.ncbi.nlm.nih.gov/pubmed/31569235

Linseeds

Parikh M, Pierce GN. Dietary flaxseed: what we know and don't know about its effects on cardiovascular disease. Can J Physiol Pharmacol. 2019 Feb;97(2):75-81. https://www.ncbi.nlm.nih.gov/pubmed/30562057

Khalesi S, Irwin C, Schubert M. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. J Nutr. 2015 Apr;145(4):758-65. Erratum in: J Nutr. 2015 Nov;145(11):2633. https://www.ncbi.nlm.nih.gov/pubmed/25740909

Lupin

Belski R, Mori TA, Puddey IB, Sipsas S, Woodman RJ, Ackland TR, Beilin LJ, Dove ER, Carlyon NB, Jayaseena V, Hodgson JM. Effects of lupin-enriched foods on body composition and cardiovascular disease risk factors: a 12-month randomized controlled weight loss trial. Int J Obes (Lond). 2011 Jun;35(6):810-9. https://www.ncbi.nlm.nih.gov/pubmed/20938438

Lee YP, Mori TA, Sipsas S, Barden A, Puddey IB, Burke V, Hall RS, Hodgson JM. Lupin-enriched bread increases satiety and reduces energy intake acutely. Am J Clin Nutr. 2006 Nov;84(5):975-80. Erratum in: Am J Clin Nutr. 2007 Apr;85(4):1166. https://www.ncbi.nlm.nih.gov/pubmed/17093146

Burke V, Hodgson JM, Beilin LJ, Giangiulioi N, Rogers P, Puddey IB. Dietary protein and soluble fiber reduce ambulatory blood pressure in treated hypertensives. Hypertension. 2001 Oct;38(4):821-6. https://www.ncbi.nlm.nih.gov/pubmed/11641293

Lee YP, Mori TA, Puddey IB, Sipsas S, Ackland TR, Beilin LJ, Hodgson JM. Effects of lupin kernel flour- enriched bread on blood pressure: a controlled intervention study. Am J Clin Nutr. 2009 Mar;89(3):766-72. https://www.ncbi.nlm.nih.gov/pubmed/19144734

Sirtori CR, Lovati MR, Manzoni C, Castiglioni S, Duranti M, Magni C, Morandi S, D'Agostina A, Arnoldi A. Proteins of white lupin seed, a naturally isoflavone-poor legume, reduce cholesterolemia in rats and increase LDL receptor activity in HepG2 cells. J Nutr. 2004 Jan;134(1):18-23. https://www.ncbi.nlm.nih.gov/pubmed/14704287

Hall RS, Johnson SK, Baxter AL, Ball MJ. Lupin kernel fibre-enriched foods beneficially modify serum lipids in men. Eur J Clin Nutr. 2005 Mar;59(3):325-33. https://www.ncbi.nlm.nih.gov/pubmed/15508014

References Nutrition for Life 2020 54 55

Hall RS, Thomas SJ, Johnson SK. Australian sweet lupin flour addition reduces the glycaemic index of white bread breakfast without affecting palatability in healthy human volunteers. Asia Pac J Clin Nutr 2005;14(1): 91–7. https://www.ncbi.nlm.nih.gov/pubmed/15734714

Mushrooms

Australian Mushroom Growers. https://www.australianmushrooms.com.au Accessed 1 January 2020.

Koyyalamudi SR, Jeong SC, Cho KY, Pang G. Vitamin B12 is the active corrinoid produced in cultivated white button mushrooms (Agaricus bisporus). J Agric Food Chem. 2009 Jul 22;57(14):6327-33. https://www.ncbi.nlm.nih.gov/pubmed/19552428

Koyyalamudi SR, Jeong SC, Manavalan S, Vysetti B, Pang G. Micronutrient mineral content of the fruiting bodies of Australian cultivated Agaricus bisporus white button mushrooms. J of Food Composition Analysis 2013; 31: (109-114). No web info found

O’Neil CE, Nicklas TA, Fulgoni VLIII. Mushroom intake is associated with better nutrient intake and diet quality: 2001-2010 National Health and Nutrition Examination Survey. J Nutr Food Sci 2013;3(5): 229. https://www.longdom.org/open-access/mushroom-intake-is-associated-with-better-nutrient-intake-and-diet- quality-2155-9600.1000229.pdf

Cheskin LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite 2008; 51: 50-7. https://www.ncbi.nlm.nih.gov/pubmed/18221822

Poddar KH, Ames M, Hsin-Jen C, Feeney MJ, Wang Y, Cheskin LJ. Positive effect of mushrooms substituted for meat on body weight, body composition, and health parameters. A 1-year randomized clinical trial. Appetite 2013; 71: 379-387. https://www.ncbi.nlm.nih.gov/pubmed/24056209

Guillamón E, García-Lafuente A, Lozano M, D’Arrigo M, Rostagno MA, Villares A, Martínez JA. Edible mushrooms: role in the prevention of cardiovascular disease. Fitoterapia 2010; 81 (7): 715-723. https://www.ncbi.nlm.nih.gov/pubmed/20550954

Jeong SC, Jeong YT, Yang BK, Islam R, Koyyalamudi SR, Pang G, Cho KY, Song CH. White button mushroom (Agaricus bisporus) lowers blood glucose and cholesterol levels in diabetic and hypercholesterolemic rats. Nutrition Research 2010; 30: 49-56. https://www.ncbi.nlm.nih.gov/pubmed/20116660

References Nutrition for Life 2020 55 56

Cardwell G, Bornman JF, James AP, Black LJ. A review of mushrooms as a potential source of dietary vitamin D. Nutrients. 2018;10(10):1498. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/

Oats

Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015;52(2):662–675. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/

O'Neil CE, Nicklas TA, Fulgoni VL, et al. Cooked oatmeal consumption is associated with better diet quality, better nutrient intakes, and reduced risk for central adiposity and obesity in children 2-18 years: NHANES 2001- 2010. Food Nutr Res. 2015 May 27;59:26673. https://www.ncbi.nlm.nih.gov/pubmed/26022379

Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and meta-analysis. Nutrients. 2015 Dec 10;7(12):10369-87. https://www.ncbi.nlm.nih.gov/pubmed/26690472

Comino I, Moreno Mde L, Sousa C. Role of oats in celiac disease. World J Gastroenterol. 2015;21(41):11825– 11831. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4631980/

Grains Legumes Nutrition Council. There are many references for oats and grains on this website. Go to https://www.glnc.org.au and Search for References. https://www.glnc.org.au/grains/types-of-grains/oats/ Accessed 1 January 2020.

AbuMweis SS, Jew S, Ames NP. β-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. Eur J Clin Nutr. 2010;64(12):1472-80. https://www.ncbi.nlm.nih.gov/pubmed/20924392

Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition. 2011;27(10)1008-16. https://www.ncbi.nlm.nih.gov/pubmed/21470820

Tosh SM. Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. Eur J Clin Nutr. 2013 Apr;67(4):310-7. https://www.ncbi.nlm.nih.gov/pubmed/23422921

Daou C, Zhang H. Oat Beta-Glucan: its role in health promotion and prevention of diseases. Comprehensive Reviews in Food Science and Food Safety (2012) 11, 355-364. https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1541-4337.2012.00189.x

Oranges and other citrus

Nair SA, Sr RK, Nair AS, Baby S. Citrus peels prevent cancer. Phytomedicine. 2018 Nov 15;50:231-237. https://www.ncbi.nlm.nih.gov/pubmed/30466983

Diab KA. In vitro studies on phytochemical content, antioxidant, anticancer, immunomodulatory, and antigenotoxic activities of lemon, grapefruit, and mandarin citrus peels. Asian Pac J Cancer Prev. 2016;17(7):3559-67. https://www.ncbi.nlm.nih.gov/pubmed/27510009

References Nutrition for Life 2020 56 57

Farvid MS, Chen WY, Rosner BA, Tamimi RM, Willett WC, Eliassen AH. Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow-up. Int J Cancer. 2019 Apr 1;144(7):1496-1510. https://www.ncbi.nlm.nih.gov/pubmed/29978479

Miller V, Mente A, Dehghan M, Rangarajan S, Zhang X, Swaminathan S, Dagenais G, Gupta R, Mohan V, Lear S, Bangdiwala SI, Schutte AE, Wentzel-Viljoen E, Avezum A, Altuntas Y, Yusoff K, Ismail N, Peer N, Chifamba J, Diaz R, Rahman O, Mohammadifard N, Lana F, Zatonska K, Wielgosz A, Yusufali A, Iqbal R, Lopez-Jaramillo P, Khatib R, Rosengren A, Kutty VR, Li W, Liu J, Liu X, Yin L, Teo K, Anand S, Yusuf S; Prospective Urban Rural Epidemiology (PURE) study investigators. Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE): a prospective cohort study. Lancet. 2017 Nov 4;390(10107):2037-2049. https://www.ncbi.nlm.nih.gov/pubmed/28864331

Salmon

Heart Foundation of Australia. https://www.heartfoundation.org.au/images/uploads/main/Programs/Sources_of_omega_3.pdf Accessed 1 January 2020.

Mooney, BD Nichols, PD Elliott, NG. Seafood the good food II: oil profiles for further Australian seafoods, and influencing factors. CSIRO Div of Marine Research//Fisheries Research & Development Corporation; 2002. https://publications.csiro.au/rpr/pub?list=BRO&pid=procite:23b27a5c-341b-4c42-b308-cb42d8c37134

Nichols PD, Virtue P, Mooney BD, Elliott NG, Yearsley GK. Seafood the good food: the oil (fat) content and composition of Australian commercial fishes, shellfishes and crustaceans. CSIRO Div of Marine Research//Fisheries Research & Development Corporation; 1998. https://publications.csiro.au/rpr/pub

Nichols PD, Glencross B, Petrie JR, Singh SP. Readily available sources of long-chain omega-3 oils: is farmed Australian seafood a better source of the good oil than wild-caught seafood? Nutrients. 2014 Mar 11;6(3):1063- 79. https://www.ncbi.nlm.nih.gov/pubmed/24618601

Tocher DR, Betancor MB, Sprague M, Olsen RE, Napier JA. Omega-3 long-chain polyunsaturated fatty acids, epa and dha: bridging the gap between supply and demand. Nutrients. 2019 Jan 4;11(1). pii: E89. https://www.ncbi.nlm.nih.gov/pubmed/30621155

Simopoulos AP. Evolutionary aspects of diet: the omega-6/omega-3 ratio and the brain. Mol Neurobiol. 2011 Oct;44(2):203-15. https://www.ncbi.nlm.nih.gov/pubmed/21279554

Toppe J, Albrektsen S, Hope B, Aksnes A. Chemical composition, mineral content and amino acid and lipid profiles in bones from various fish species. Comp Biochem Physiol B Biochem Mol Biol. 2007 Mar;146(3):395-401. https://www.ncbi.nlm.nih.gov/pubmed/17208480

Henriques J, Dick JR, Tocher DR, Bell JG. Nutritional quality of salmon products available from major retailers in the UK: content and composition of n-3 long-chain PUFA. Br J Nutr. 2014 Sep 28;112(6):964-75. https://www.ncbi.nlm.nih.gov/pubmed/25017007

Mozaffarian D, Psaty BM, Rimm EB, Lemaitre RN, Burke GL, Lyles MF, Lefkowitz D, Siscovick DS. Fish intake and risk of incident atrial fibrillation. Circulation. 2004 Jul 27;110(4):368-73. 2004. https://www.ncbi.nlm.nih.gov/pubmed/15262826

References Nutrition for Life 2020 57 58

Spinach, silverbeet and other green leafy vegetables

Silverbeet https://www.betterhealth.vic.gov.au/health/ingredientsprofiles/Silverbeet Accessed 1 January 2020.

Silverbeet as part of Vegetables A-Z https://www.vegetables.co.nz/vegetables-a-z/silverbeet/ Accessed 1 January 2020.

Swiss chard http://whfoods.org/genpage.php?tname=foodspice&dbid=16 Accessed 1 January 2020.

Kim J, Park MK, Li W, Qureshi AA, Cho E. Association of vitamin a intake with cutaneous squamous cell carcinoma risk in the United States. JAMA Dermatol. 2019, Jul 31. https://www.ncbi.nlm.nih.gov/pubmed/31365038

Tea

Vuong QV, Bowyer MC, Roach PD. L-Theanine: properties, synthesis and isolation from tea. J Sci Food Agric. 2011 Aug 30;91(11):1931-9. https://www.ncbi.nlm.nih.gov/pubmed/21735448

Li X, Yu C, Guo Y, Bian Z, Si J, Yang L, Chen Y, Ren X, Jiang G, Chen J, Chen Z, Lv J, Li L; China Kadoorie Biobank Collaborative Group. Tea consumption and risk of ischaemic heart disease. Heart. 2017 May;103(10):783-789. https://www.ncbi.nlm.nih.gov/pubmed/28077466

Miller PE, Zhao D, Frazier-Wood AC, Michos ED, Averill M, Sandfort V, Burke GL, Polak JF, Lima JAC, Post WS, Blumenthal RS, Guallar E, Martin SS. Associations of coffee, tea, and caffeine intake with coronary artery calcification and cardiovascular events. Am J Med. 2017 Feb;130(2):188-197.e5. https://www.ncbi.nlm.nih.gov/pubmed/27640739

Peters U, Poole C, Arab L. Does tea affect cardiovascular disease? A meta-analysis. Am J Epidemiol. 2001;154:495–503. Erratum in: Am J Epidemiol 2002 Apr 15;155(8):781. https://www.ncbi.nlm.nih.gov/pubmed/11549554

Hertog MG, Feskens EJ, Hollman PC, Katan MB, Kromhout D. Dietary antioxidant flavonoids and risk of coronary artery heart disease: the Zutphen Elderly Study. Lancet. 1993;342:1007–1011 https://www.ncbi.nlm.nih.gov/pubmed/8105262

Rashidinejad A, Birch EJ, Sun-Waterhouse D, Everett DW. Addition of milk to tea infusions: Helpful or harmful? Evidence from in vitro and in vivo studies on antioxidant properties. Crit Rev Food Sci Nutr. 2017 Oct 13;57(15):3188-3196. https://www.ncbi.nlm.nih.gov/pubmed/26517348

Wheatgerm

Slavin J. Whole grains and human health. Nutr Res Rev. 2004 Jun;17(1):99-110. https://www.ncbi.nlm.nih.gov/pubmed/19079919

References Nutrition for Life 2020 58 59

Moreira-Rosário A, Pinheiro H, Calhau C, Azevedo LF. Can wheat germ have a beneficial effect on human health? A study protocol for a randomised crossover controlled trial to evaluate its health effects. BMJ Open. 2016 Nov 10;6(11):e013098. https://www.ncbi.nlm.nih.gov/pubmed/28157671

Aune, D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016, Jun 14;353:i2716. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908315/

Cara L, Borel P, Armand M. et al. Plasma lipid lowering effects of wheat germ in hypercholesterolemic subjects. Plant Food Hum Nutr (1991) 41: 135-50. https://link.springer.com/article/10.1007%2FBF02194082

Reza Zakeri H, Ataie Jafari A, Rajabi M, Hosseini S. Effects of wheat germ on a population of hyperlipidemic patients. Nutrition & Food Science, 2009, Vol. 39 No. 1, pp. 24-28. https://www.emeraldinsight.com/doi/abs/10.1108/00346650910930789

Abutair AS, Naser IA, Hamed AT. the effect of soluble fiber supplementation on metabolic syndrome profile among newly diagnosed type 2 diabetes patients. Clin Nutr Res. 2018;7(1):31–39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796921/

Bernstein AM, Titgemeier B, Kirkpatrick K, Golubic M, Roizen MF. Major cereal grain fibers and psyllium in relation to cardiovascular health. Nutrients. 2013;5:1471-87. https://www.ncbi.nlm.nih.gov/pubmed/23628720

Brandolini A, Hidalgo A. Wheat germ: not only a by-product. Int J Food Sci Nutr. 2012 Mar;63 Suppl 1:71-4. https://www.ncbi.nlm.nih.gov/pubmed/22077851

Zong, G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. Circulation, 2016, 133(24), 2370-80. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910651/ de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. 2007 Aug;4(8):e261. https://www.ncbi.nlm.nih.gov/pubmed/17760498

Yoghurt

Chen M, Sun Q, Giovannucci E, Mozaffarian D, Manson JE, Willet WC, Hu FB. Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. BMC Medicine 2014, November 25,12215. Retrieved from https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-014-0215-1

Ragovin, H. 2015. What's so great about yogurt? http://now.tufts.edu/articles/whats-so-great-about-yogurt Accessed 1 January 2020.

Osteoporosis. 2017. https://www.nia.nih.gov/health/osteoporosis Accessed 1 January 2020.

References Nutrition for Life 2020 59 60

References Nutrition for Life 2020 60 61

More information

This reference list has been compiled by dietitian-nutritionist Catherine Saxelby as a data source list for the book Catherine Saxelby’s Nutrition for Life 2020 edition. It is up to date as of January 2020.

About Catherine Saxelby

Catherine Saxelby BSc, Grad Dip Nutr Dietetics (Syd), AN, APD, MAIFST is an accredited nutritionist, award- winning author, blogger and food commentator. She is the author of 12 books including the best-selling Nutrition for Life as well as 5 ebooks. This is her eighteenth book on food and nutrition. She writes about nutrition for magazines, talks on podcasts and webinars, and blogs on several websites.

More posts, recipes and fact sheets can be found at Catherine’s educational website www.foodwatch.com.au. Her goal is to help busy people eat better, manage their weight - without a set diet - and look after their health.

Copyright notice This guide and all information, data and images it contains is copyright under the Copyright Act 1968 (Commonwealth of Australia) (as amended) and the copyright laws of all member countries of the Berne Union and the Universal Copyright Convention.

Copyright in the guide is owned by Foodwatch Pty Ltd. If you wish to quote from or copy and disseminate this list, you must first obtain permission from Foodwatch by contacting [email protected].

Disclaimer - Links to external websites To provide the best information possible, Foodwatch and Catherine Saxelby link to external services. All services listed in this document are reviewed before they are used.

It is important to note that they are not operated or controlled by Foodwatch and they are not a substitute for independent professional advice. Although we strive to keep this information current, links are provided for convenience only and may not be current (hence we often give only the main Home page). Provision of a link should not be construed as an endorsement or approval of the third party service or website by Foodwatch and Catherine Saxelby.

Foodwatch and Catherine Saxelby are not responsible for the content of third party services or websites. Users access those services at their own risk.

Contact Catherine Saxelby PO Box 299 Rozelle NSW 2039 Email [email protected]

References Nutrition for Life 2020 61