Nutrition in a nutshell was presented by Catherine Collins at St George's Healthcare NHS Trust as part of a selection of presentations offered to foundation trust members. If your interested in becoming a FT member please email members@stgeorges.nhs.uk

1. Welcome Nutrition in a nutshell - how to eat healthy and live longer Catherine Collins RD FBDA Principal dietitian, St George’s Hospital

3. What is a dietitian? ‘ Dietitians translate the science of nutrition into practical information about food. They work with people to promote nutritional well-being, prevent food-related problems and treat disease.’ NHS Careers web page

4. What is a dietitian? Dietitians: a profession “uniting food, culture and science to improve human health and quality of life” Dr Johanna Dwyer; US NIH Dietitian is a ‘legally protected’ term. It is illegal to use the title unless you are a dietitian.

6. Life expectancy 80% of life is disease free 78 years men 82 years women

8. Nutrition and health Where’s the evidence? Population studies Organ health Individuals Cell function Environment Diet Lifestyle and activity

9. The ‘Mediterranean diet’ Where did the idea of the ‘Mediterranean Diet’ originate? Great Britain – or Greece?

19. Vegetable oils Olive oil is rich in anti-oxidant polyphenols Rapeseed oil is a good source of omega-3 fat Although all are low in saturates, sunflower oil has a high polyunsaturate content so is not the healthiest choice Olive oil Sunflower oil Rapeseed oil 27 55 6 92 825 11 58 Polyunsaturates 74 19 Monounsaturates 14 11 Saturates 98 92 Total fat content 882 825 kcals per 100ml

22. Food is more important than focussing on nutrients… lycopene carotenoids polyphenols Vitamin C folic acid Phytoene Phytofluene Lutein + zeaxanthin Quercetin Kaempferol Naringenin Dietary anti-oxidants help limit cell damage 9-oxo-octadecadienoic acid A tomato has much more functionality than the sum of its vitamin content

26. Blood levels of dietary antioxidants over a 6 hour period Pomegranate juice: Ellagitannins, anthocyanins Tea: theaflavones, catechins, phenolic acids Regular tea consumption sustains anti-oxidant activity over the day

28. Nutritional blueprint for a healthy diet: the food matrix Fruits, vegetables: vitamins, minerals, phytochemicals, fibre, very low in calories ‘ Lean’ protein foods: Iron, B12, mono- and omega-3 fats Wholegrain carbs: main energy source for brain; blood sugar control; B group vitamins, fibre Low fat dairy foods: calcium-rich, variable fat content, probiotic Fats and oils: Mono-unsaturates and fish oils reduce inflammation; fat-soluble vitamins; better blood sugar control; helps absorb important nutrients

29. Mediterranean diet helps weight control: kcal per 100g food African diet: 107 kcal Healthy diet: 125 kcal British diet: 160 kcal Fast food outlet: 262 kcal The more fruit and veg you eat, the lower your overall calorie intake per day

38. “ One hundred years after the first vitamin was named, what is known about them has not translated into beneficial, standardised recommendations for public health” Prof Irwin Rosenberg USDA Human Nutrition Research on Aging Are vitamins really a natural extension of a healthy diet?

39. The expert view… “ Food , not specific nutrients, is the fundamental unit to health in human nutrition” Professor Linda Tapsell Smart Foods Centre, University of Woolongong, Australia “ We are confusing ourselves and the public by talking so much about nutrients when we should be talking about foods …” “ consumers get the idea that diet and health can be understood in terms of specific nutrients” “ It’s not the best approach and may be wrong” Professor David Jacobs, University of Minnesota