FAO in Egypt

Twitter competition on “Healthy Diet”

Day 1

There are three main types of dietary fats:

  • Unsaturated fats (monounsaturated fatty acids, polyunsaturated fatty acids and Omega-3 fatty acids) that are mostly found in plant-based foods and oils (e.g. canola oil, olive oil, peanut oil, sunflower oil, corn oil) as well as in some types of fatty fish (salmon, tuna, trout, mackerel, sardines and herring)
  • Saturated fat. This type of fat comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products (e.g. beef fat, butter, coconut oil, palm oil, shortening and stick margarine).
  • Trans fat. This type of fat occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Question1: What type of dietary fat is healthier for a balanced diet?

  1. Saturated fats
  2. Unsaturated fats
  3. Trans-fats 

Answer: Unsaturated fats are potentially helpful types of dietary fat. They are good for your heart, your cholesterol, blood pressure, and your overall health. In contrast, saturated and, particularly, trans-fats, are potentially harmful dietary fats. Saturated fats raise high-density lipoprotein (HDL or "good") cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels, which may increase your risk of cardiovascular disease. Partially hydrogenated trans fats can increase total blood cholesterol, LDL cholesterol and triglyceride levels, but lower HDL cholesterol. This can increase your risk of cardiovascular disease.

To control your calorie intake, consume unsaturated fats instead of other types of fat, not in addition to them.

Day 2

Question2: If you were to reduce the intake of saturated fats, which of the following foods you would NOT include in your diet?

  1. Ice cream
  2. Avocado
  3. Nuts
  4. All of the above 

Answer: Ice cream and other dairy desserts are among the foods that are high in saturated fats, which are potentially harmful for your health. In contrary, avocado and nuts are good sources of unsaturated fats, which are beneficial for your health.

Day 3

Consumption of too much sugar can have health effects. Increasing the amount of sugars in the diet is associated with a comparable weight increase. For example, research shows that children with the highest intakes of sugar-sweetened drinks are more likely to be overweight or obese compared to children with a low intake of sugar-sweetened drinks. Overweight and obese children have higher probability of being obese in adulthood, hence having increased chances for development of non-communicable diseases (diabetes, cardiovascular disease, some forms of cancer) later in life. Evidence also suggests that high intake of ‘free’ sugars (i.e. sugar added to foods by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates) is associated with higher rates of dental caries.

Question3: What is the maximum amount of “free sugar” that can be consumed each day from food and drinks for a healthy diet?

  1. Up to 4 teaspoons per day
  2. Up to 8 teaspoons per day
  3. Up to 12 teaspoons per day
  4. Up to 15 teaspoons per day

Answer: Reducing sugars intake to less than 10% of total energy or about 50 grams (12 teaspoons) per day is a “strong” recommendation from the World Health Organization (WHO). A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day is a conditional recommendation.

Day 4

Nuts and seeds make up an important part of a healthy diet. They may help reduce risk factors for many chronic diseases, including heart disease and diabetes and also have antioxidant and anti-inflammatory properties. These beneficial effects are attributed to nuts that have been minimally processed and have no added ingredients. Not recommended for people with a nut allergy.

Question4: Nuts and seeds are good sources of what?

  1. protein
  2. fat
  3. vitamins and minerals
  4. dietary fiber
  5. all of the above

Answer: Nuts and seeds are high in healthy fats, protein, fibre and are also great sources of several nutrients, including vitamin E, magnesium, and selenium.

Day 5

Cereal grains are the world's single biggest source of food energy. Foods made from grains include breads, pasta, breakfast cereals, muesli, oatmeal, tortillas, as well as junk foods like pastries and cookies. Despite widespread consumption, the health effects of grains are quite controversial.

Question5: What type of grains is considered as a healthy dietary choice?

  1. Refined grains (examples are white bread, white rice, products made of white flour, e.g. pitta bread, noodles, pancakes, etc.)
  2. Whole grains (examples are whole wheat bread, barley, brown rice, buckwheat, millet, quinoa)

Answer: Refined grains are the grains that have been milled (a process that removes the bran and germ) in order to give them a finer texture and improve their shelf life. However, milling removes dietary fiber, iron, and many B vitamins. Whole grains are a key component of any nutritious diet. They provide vitamins, minerals, and other nutrients and contain dietary fiber, which may help reduce your risk of heart disease, some cancers, diabetes and other health problems. Choose whole grains as part of your health meal plan.

Day 6

Milk is part of the dairy food group, which is an important source of calcium, potassium, and vitamin D, all of which help keep bones strong and reduce the risk for bone fractures and breaks. Calcium is also important for regulating blood pressure, and is also important for the nervous system. Milk contains a sugar called lactose. Some people suffer from a digestive disorder called lactose intolerance, caused by inability to digest lactose.

Question6: Is milk beneficial for adults or only for growing children? If yes, what type of milk is recommended for adults who do not have a problem of lactose intolerance?

  1. Not beneficial
  2. Fat-free (skim)
  3. Reduced fat (2%)
  4. Whole milk
  5. All of the above

Answer: Fat-free (skim) milk has all of the vitamins, minerals, and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories. Low-fat (1%) milk is also recommended for adults.

Day 7

Question7: Which of these nutrients can you get from eating whole fruit that is NOT usually found in juice made either commercially or at home with a juicer?

  1. Vitamins
  2. Minerals
  3. Fiber
  4. Sugar

Answer: Fiber is found in the pulp of the fruit. When juice is made, the pulp is usually removed and. unfortunately, the fiber goes with it. Dietary fiber intake provides many health benefits. Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Day 8

Question8: About how much of your plate should be fruits and vegetables?

  1. 10%
  2. 25%
  3. 50%
  4. 75%

Answer: USDA recommends to fill half of your plate with fruit and vegetables for healthy diet.

Day 9

Question9: What color vegetable should you eat the most?

  1. Orange, because they taste the best
  2. Purple, because they are rare and exotic
  3. Green, because broccoli is green
  4. A variety of colors

Answer: A variety of colors is the right answer. Varying your veggies ensures that you give your body the mix of nutrients.

Day 10

Question10: Which of the plant-based foods are rich sources of protein?

  1. Sesame seeds
  2. Peanut butter
  3. Hummus made with chick peas
  4. Lentils
  5. Tofu
  6. All of the above

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