Our Evolutionary Diets
|
Vitamins / Minerals |
Our Evolutionary Diets |
RDA* |
Current Intakes* |
|
A (retinal equivalent) |
17.2 |
4.8 - 6.0 |
7.02 - 8.48 |
|
Beta carotine (mg) |
5.56 |
- |
2.00 - 2.57 |
|
E (mg) |
32.8 |
8 -10 |
7 - 10 |
|
B1 (mg) |
3.91 |
1.1 - 1.5 |
1.08 - 1.75 |
|
B2 (mg) |
6.49 |
1.3 - 1.7 |
1.34 - 2.08 |
|
Folic acid (mcg) |
357 |
400 |
149 - 205 |
|
C (mg) |
604 |
60 |
77 - 109 |
|
Calcium (mg) |
1956 |
800 - 1200 |
500 - 720 |
|
Iron (mg) |
87.4 |
10 - 15 |
9 - 11 |
|
Potassium (mg) |
10,500 |
3500 |
2500 |
|
Sodium (mg) |
768 |
500 - 2000 |
4000 - 20,000 |
|
Zinc (mg) |
43.4 |
12 - 15 |
10 - 15 |
|
Fiber (g) |
100 - 150 |
20 - 35 |
10 - 20 |
*Food and Nutrition Board, National Research Council: Recommended
Dietary Allowances, 1999
Soy Protein Foods
- Soy protein foods can decrease LDL
cholesterol and triglyceride
levels.
- Includes tofu, tempeh, soy milk, edamane, and other soy protien
products
- Contain phytoestrogens which
help prevent breast cancer and prostate cancer, and reduce the
risk of coronary heart disease
- Conditions such as the soil in which the produce grows may
influence the levels of phytoestrogens.
- For those with hypothyroidism, soy may bind with thyroid
medication, thus lowering adsorbtion.
- Soy foods or supplements may be taken a different time of
day.
Dietary Estrogens (Phytoestrogens)
Phytoestrogens, or natural estrogens, mimic steroidal
estrogens and offer health benifits, unlike synthetic hormone
disruptors, eg: Bisphenol A.
Isoflavones
- genistein, daidzein, equiol puerarin, caoumestrol, glycitein,
biochanins
- from soy, legumes, peas, clover, alfalfa, kudzu
- Lignans
- matairesinol, pinoresinal, secoisolariciresinol
- especially from whole grains: flaxseed, rye, wheat
- also wheat germ, barley, hops, rye, rice, brans, oats, and
sea vegetables
- Certain flavonoides
- rutin, naringenine, luteoline, resveratrol, quercetin
- especially from citrus fruits and grapes
- also apple, pear, cherry, carrot, fennel, onion, garlic,
sunflower seed, flax, vegetable oils (including flax and olive)
Murkies AL, Wilcox G, Davis SR. Phytoestrogens. J Clin
Endocrinol Metab 1998; 83: 297-303
Finding Sugar on Food Labels
- Dextrose
- Lactose
- Fructose
- Sucrose
- Glucose (dextrose)
- Maltose
|
- Corn Syrup
- Corn Sweetener
- Syrup
- Honey
- Fruit juice concentrate
- Molasses
- High-fructose corn syrup
|
- Brown Sugar
- Granulated Sugar
- Raw Sugar
- Table Sugar
- Inverted Sugar
- Cane Sugar
|
Probiotics
- Some yogurt contains live active cultures
- Probiotics are found in foods and dietary supplements that
contain good bacteria:
- Lactobacillus acidophilus
- Enterococcus
- Bifidobacterium
- Health benefits
- Prevention of common gastrointestinal tract problems
- Fewer vaginal infections
- May help those with irritable bowel syndrome, crohn's disease,
or ulcerative colitis
- Help prevent bad bacterial from attaching to intestial wall
and entering the bloodstream
- Pregnant women, nursing mothers, and immunosuppressed patients
should check with their physician before consuming probiotics
Fiber's Effect on Insulin
|
|
Insulin (mu/l) |
|
Apples |
23 |
|
Apple Puree |
32 |
|
Apple Juice |
44 |
|
Mean serum insulin levels after 30 minutes of ingestion 60g of
carbohydrates as apples, apple puree, and apple juice. (Heaton,
1978) |
|
|
Insulin (mu/l) |
|
High Fiber Meal |
28 |
|
Low Fiber Liquid Formula |
80 |
|
Mean serum insulin levels after 30 minutes of ingestion 75g of
carbohydrates as a high fiber meal or a low fiber liquid. (Albrink,
1979) |
Dietary Intake Assessment Problems
- Under reporting of food
- Exact quantities using standardized units of measurements
are not recorded
- Description of food is not specific enough
- Temporary dietary changes only when recording food intake
- 3-5 day journal may not include special meals (eg: during
weekends, holidays, etc)
Caffeine
|
Beverage |
Cola |
Cocoa |
Coffee (strong) |
Coffee (weak) |
Tea (strong) |
Tea (weak) |
|
mg per serving |
43-75 |
10-17 |
200 |
80 |
80 |
50 |
Dark Chocolate
- Rich in flavonols and catechins
- May lower blood pressure, increase HDL,
and lower LDL cholesterol
|
|