Question

1- Provide dietary advice for Adam, Bob, and Carl. 3 A. Adamoverweight, age 25, physically inactive, “loves" fried food B. Bob_normal weight, age 35, high blood triglycerides, high blood cholesterol C. Carl—normal weight, age 45, Type 2 diabetes, elevated blood triglycerides, low HDL values

Answer 1

Dietary advices for Adam: A.

Fad diets come and go. Some, like low carb and high protein and fat diets, may work in the short term, but they can also pose serious health risks in the long run. Ultimately, the most successful long-term weight loss programs rely more on limiting how many calories you consume, and how many you burn through exercise and daily activity, rather than the actual composition of the diet.

Fasting may result in rapid weight loss, but you lose important lean muscle mass along with fat. All-liquid diets, which must be medically supervised, may be used for a short period of time, but these diets don't offer a long-term answer to weight loss.

Fads diets, which haven't had their health effects determined by rigorous clinical trials, may not be healthy options for weight loss. However, if you follow certain basic dietary recommendations, they can lead to weight loss:

• To lose weight and keep it off, instead of thinking "diet," think about an individualized eating plan. A plan that's tailored to your personal likes and dislikes will have a better chance of producing lasting weight loss. A balanced diet that restricts calorie intake—1,200 to 1,400 calories for women and 1,500 to 1,800 calories for men—may work well. A registered dietician can help to make an individualized diet plan based on your particular situation.
• Include a variety of foods in the diet.
• All fats are not bad. We now know that polyunsaturated and monosaturated fats provide health benefits such as helping to keep the heart healthy. This means that nuts, seeds, and some types of oils, such as olive, safflower and canola, can be part of a healthy eating plan.
• Choose whole grains such as brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are richer in nutrients and higher in fiber, so the body absorbs them more slowly. This means they won't cause a rapid spike in insulin, which can trigger hunger and cravings.
• Get at least five servings daily of a variety of fruits and vegetables. Different fruits and vegetables contain varying amounts and types of nutrients.
• When dining out, ask for a take-home box, and avoid super-sized selections when you order take-out food. Many restaurant portions are too large for one person, so consider sharing an entrée or ordering an appetizer instead of a main dish from the entrée menu.
• Read food labels carefully. Pay particular attention to the number of servings contained in the product and the serving size. If the label says a serving is 150 calories and there are three servings per container, if you eat the entire contents of the container, you've consumed 450 calories.

B..Dietary advices for Bob:.....

**** Losing at least 5% of your body weight has been shown to have a lasting effect on reducing blood triglyceride levels.

****Minimizing added sugar in your diet from soda, juice and sweets can reduce blood triglyceride levels.

****Following a low-carb diet can lead to a significant reduction in blood triglyceride levels, especially when compared to a low-fat diet.

****Adding fiber to your diet from fruits, vegetables and whole grains can reduce blood triglycerides.

****A regular workout regimen with high-intensity aerobic exercise can increase "good" HDL cholesterol and decrease blood triglycerides.

****A diet high in trans fats can increase both blood triglycerides and the risk of heart disease. Limit your consumption of processed, baked and fried foods to minimize your trans fat intake.

****Fatty fish is high in omega-3 fatty acids. Eating two servings per week can decrease the risk of heart disease and reduce triglyceride levels.

****Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when they are consumed in place of other fats.

****While research is unclear on how meal frequency affects blood triglyceride levels, studies show that setting a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

*****limiting your alcohol intake can help lower blood triglyceride levels.

****Soy contains compounds associated with several health benefits. Eating soy protein in place of animal protein can reduce blood triglycerides.

****Nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids and unsaturated fats. Studies suggest that eating between 3–7 servings of tree nuts per week can decrease blood triglycerides.

C..Dietary advices for Carl:..

.***** Trade Processed (Refined) Grains for Whole Grains

Since the body treats white rice, and baked goods, bread, and pasta made with white flour just as it does sugar, these foods are best replaced with a similar whole grain option. What's missing from white rice and white flour is the dietary fiber, which helps to slow down food digestion and thus, keeps your blood sugar from rising quickly. Foods with dietary fiber have the added benefit of helping you to feel longer.  

There's another compelling reason to avoid processed grains: they may be the reason for your high blood cholesterol, specifically high triglycerides. By cutting out processed, refined grains, including chips, crackers, and sugar cereals.

These days, there are many versions of pasta and bread made with fiber-rich whole wheat flour and other whole grains such as spelt, barley, and oats. Better yet, there are now pastas made with chickpea flour, black bean flour, or lentil flour. All of these pasta products have the same texture and taste as you might expect from the common white pasta, but they are a great source of plant protein as well as fiber making them an easy and acceptable alternative for anyone looking to either avoid wheat and/or choose diabetes-friendlier foods.

The next time you’re shopping, try any pasta in place of the regular white pasta. Oats can be made into flour and offers a more heart-healthy option for baking; try making an oat flour Belgian waffle. Another option is almond flour, which is great as a base for preparing baked goods that deliver on protein and dietary fiber minus the sugar surge. You won't ever look back!

Also, try replacing white rice with black, wild, brown, or mixed grain rice. Another favorite, if you haven't tried it yet is quinoa—a high protein grain—which cooks in five minutes, as well as whole grain couscous, which are great substitutes for white rice.

***** Add More Fruits and Vegetables—Incorporate into Every Meal

You can probably benefit from increasing the amount of fruit and vegetable servings you eat daily. All the dietary fiber in fruits and vegetables can help lower your blood cholesterol, increase your sense of fullness, and reduces the risks for many types of cancer, too. So try to build your meals around the fruits and vegetables, aiming for at least five.

So you realize that you are not getting nearly enough fruits or vegetables, and want to boost your intake. To begin, always plan your meal by starting with the fruit or vegetable(s) and build from there. Do you feel like having cranberries? Then maybe goal with oatmeal. If you want eggs for breakfast, pull out the vegetables you have in the fridge, chop them up and make a frittata or prepare your eggs your way and have some stir-fried or roasted veggies on the side.

Here are some other ways to boost your produce intake:

• Try a serving of plain Greek yogurt to gently warmed, frozen berries or your favorite seasonal fruit then top with chopped walnuts for breakfast.
• Add some arugula and pear to your egg for a flavorful, filling, and appealing omelet.
• Snack on raw vegetables throughout the day or dip them in hummus to make a quick meal or satisfying snack.
• Always have a piece of fruit on hand to help you get through the inevitable afternoon low.
• Make a pot of chili with lots of veggies (zucchini, carrots, and red peppers work well, but throw in whatever you have on hand or like more).
• Always plan your meal around a salad or cooked vegetable so the servings can add up to your daily goal. During the warmer months, enjoy making a trip to your local farmers’ market to buy seasonal produce.

*****. Preparation Methods Matter So Cook with Olive Oil or Avocado Oil

Instead of cooking with those generic vegetable oils (corn, canola), switch to using olive oil, sunflower oil, and avocado oil, which contain heart-healthy monounsaturated fats. When choosing added facts in your cooking, the goal is to avoid butter, which is high in saturated fat, and to avoid products made with trans fats or partially hydronated fatty acids( ie, stick margarine).

The way you prepare foods matters a lot. For example, fried foods have been linked to both high cholesterol and cancer, so while French fries are hard to pass up. You can make quite acceptable baked fries, or you can treat yourself to an air fryer, which will give you the satisfying crunch of fried foods without the negative health effects.

Baking, stir-frying (this is ok because it is a quick cooking method so the foods don't absorb the fats as they are during deep frying), roasting, and steaming are all great ways to prepare your vegetables, tofu, and meats.

*****. Don't Confuse High Cholesterol Foods with High Blood Cholesterol

Science has evolved so that we now know that foods that are high in dietary cholesterol, like egg yolk, do not cause our blood cholesterol to rise. In fact, several recent studies have disproven the age-old belief that eggs should be avoided if you have high blood cholesterol.

Better yet, eggs are back in the news. It seems that eating eggs may even be a healthy option. In a review of the research, your heart disease risk isn't likely to be any better if you choose an egg substitute over whole eggs. In fact, the risk for heart disease or high blood cholesterol levels did not occur in people who consumed three eggs daily for three months.  Another interesting finding concerns having a breakfast comprised of two eggs, which seems to reduce the amount of adiposity, or belly fat, as compared to individuals who eat a bread-based morning meal like a bagel.

Actually, its foods high in saturated fats, particularly prepared and processed products, butter, the skin and fat from poultry (eg, chicken, turkey, duck) and beef that causes a rise in the LDL—or so-called bad cholesterol.

When you’re at the grocery store, make it a point to read the food label of every packaged food before you put it in the cart. Choose foods that are low cholesterol—or even no cholesterol! The Nutrition Facts label will be incredibly helpful to you as you learn what foods are high cholesterol or high fat.

You can also limit your dietary cholesterol (how much cholesterol you get from what you eat) by cutting back on egg yolks (use egg substitute or just egg whites) and high-fat meats and poultry.

However, you can reframe the word to accept it's original meaning—to the focus has been on eating better. Eating well when you have diabetes and high blood cholesterol (diabetic hyperlipidemia) doesn’t have to be a dull affair. You may choose to make some adjustments to the way you prepare meals like swapping whole grains for white flour, adding more fruits and vegetables, using healthy oils, and finding a way to put a little creativity into your cooking. These changes will help you prepare delicious meals that you, your family and friends can enjoy and that will assure that you are keeping your heart healthy!