What type of dietary guidelines would you offer George?
1 A. Good sources of calcium include:
- milk, cheese, and other dairy foods
- green leafy vegetables, such as broccoli, cabbage, and
okra
- soya beans
- tofu
- soya drinks with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and
pilchards
1..B.reducing sodium
70 percent of the
sodium we eat comes from packaged and restaurant
foods.
- Choose packaged and prepared foods carefully.
Compare labels and choose the product with the lowest amount of
sodium (per serving) you can find in your store. You might be
surprised that different brands of the same food can have different
sodium levels.
- Pick fresh and frozen poultry that hasn’t been injected
with a sodium solution. Check the fine print on the
packaging for terms like “broth,” “saline” or “sodium solution.”
Sodium levels in unseasoned fresh meats are around 100 milligrams
(mg) or less per 4-ounce serving.
- Select condiments with care. For example, soy
sauce, bottled salad dressings, dips, ketchup, jarred salsas,
capers, mustard, pickles, olives, and relish can be sky-high in
sodium. Look for a reduced- or lower-sodium version.
- Opt for canned vegetables labeled “no salt added” and
frozen vegetables without salty sauces. When they’re added
to a casserole, soup, or other mixed dishes, there are so many
other ingredients involved that you won’t miss the salt.
- Look for products with the American Heart
Association’s Heart-Check mark to find foods that can be part of an
overall healthy dietary pattern. While the Heart-Check mark doesn’t
necessarily mean that a product is “low-sodium,” it does mean that
the food meets AHA’s sodium criteria to earn the Heart-Check
mark.
When preparing
food:
- Use onions, garlic, herbs, spices, citrus
juices, and vinegar in place of some or all of the salt to add
flavor.
- Drain and rinse canned beans (like chickpeas,
kidney beans, etc.) and vegetables. You’ll cut the sodium by up to
40 percent.
- Combine lower-sodium versions of food with
regular versions. If you don’t like the taste of lower-sodium foods
right now, try combining them in equal parts with a regular version
of the same food. You’ll get less salt and probably won’t notice
much difference in taste. This works especially well for broths,
soups, and tomato-based pasta sauces.
- Cook pasta, rice, and hot cereal without salt.
You’re likely going to add other flavorful ingredients, so you
won’t miss the salt.
- Cook by grilling, braising, roasting, searing,
and sautéing to bring out natural flavors. This will reduce the
need to add salt.
- Incorporate foods with potassium like sweet
potatoes, potatoes, greens, tomatoes, and lower-sodium tomato
sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas,
and cantaloupe. Potassium helps counter the effects of sodium and
may help lower your blood pressure.
2. What type of dietary plan is realistic for him?
The paleo
diet
The paleo diet advocates eating the same foods that your
hunter-gatherer ancestors allegedly ate.
It’s based on the theory that modern diseases are linked to the
Western diet, as proponents believe that the human body hasn’t
evolved to process legumes, grains, and dairy.
How it works: The paleo diet advocates eating whole foods,
fruits, vegetables, lean meats, nuts, and seeds. It restricts the
consumption of processed foods, grains, sugar, and dairy, though
some less restrictive versions allow for some dairy products like
cheese.
Weight loss: Numerous studies have shown that the paleo diet can
aid weight loss and reduce harmful belly fat
Research also suggests that the paleo diet may be more filling
than popular diets like the Mediterranean diet and low-fat diets.
This may be due to its high protein content
Other benefits: Following the paleo diet may reduce several
heart disease risk factors, such as high blood pressure,
cholesterol, and triglyceride levels
Downsides: Though the paleo diet is healthy, it restricts
several nutritious food groups, including legumes, whole grains,
and dairy. He might require supplements for the same.
3What are the cultural considerations for educating George about
his diet?
A. Tons of coffee with sugar and goat milk have also been
popular components of the Navajo diet for quite some time. This is
quite harmful as it decreases the calcium absorption despite the
increased calcium intake in the diet.
B. since he lives in a food desert and depends mainly on the
canned food he has to choose wisely the food ideal for his health
conditions(high BMI and family history of heart disease)
c. Mutton and Sumac Berries Soup is a good example of a popular,
long-established Navajo dish. Care must be provided to enrich the
same dish with green leafy vegetables that might help him to
supplement the essential micronutrients he is lacking in his
diet.