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NU FS midterm 1 > Mediterranean, Levant > Flashcards

Mediterranean, Levant Flashcards

1
Q

where is the levant?

A

middle east - adjacent to north africa

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2
Q

where does mediterranean diet come from?

A

16 coutnries bordering Mediterranean.

-> North Africa, Middle East, South Europe

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3
Q

traditional mediterranean diet

A

fresh, locally grown, minimally processed food.

olive oil was main fat.

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4
Q

religions in regions

A

some religions can’t eat animal fat so alternate was olive oil. cant use butter for meat - use olive oil.

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5
Q

7 country study on mediterranean diet

A

studied southern europe only. ppl live longer in south euro than in america. lifestyle is the source of longevity.
lower rates of coronary heart disease in europe.
Mediterranean diet may be carioprotective

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6
Q

traditional mediterranean diet pyramid

A 
physical activity
consumption of foods from plant sources (olive oil)
moderate fish/seafood.
poultry, eggs, cheese
red meat + sweets less often.
moderate wine consumption
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7
Q

plant antioxidants:

  • tomato
  • lemon juice-
  • allium veg
  • rosemary, basil, oregano, thyme, lemon balm, sage, mint
A

T: lycopene (carotenoid. prostate cancer prevented. fat soluble, more bioavailable when boiled/coooked
Lemon: ascorbic acid
allium: sulfur compounds
R: rosmarinic acid = volatile compound - essential oils, anti-inflammatory

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8
Q

antioxidants and health

A

excessive free radical damage = maybe related to heart disease, alzheimers, cancer.
antioxidant protect from free radical damage. + oxidative damage.
FOOD >SUPPLEMENT

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9
Q

olives

A

too bitter to be eaten off tree.
cured to reduce bitterness with lye.
antioxidant + anti-inflammatory.

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10
Q

anti-inflammatory foods

A

immune system activated to recognize microbe/pollen/chemical. = trigger inflammation (protective)
chronic inflammation assoc w conditions
anti-inflammatory foods may be assoc with protection of chronic disease - antioxidants + polyphenols

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11
Q

fibre in med. diet

A

legumes/pulses = peas, beans, lentils, fruits, veg, whole grain.
more fibre assoc w decrease risk of cardiovascular disease+ cancer
*soluble + non-soluble fibre: each have unique role

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12
Q

how much fibre consumed daily in traditional med diet?

A

30-40 g

canadians getting only 17g/day

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13
Q

fats in med diet

A

healthy - high monounsaturated, omega-3

low o-6:03 ratio. low saturated fats

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14
Q

MUF:

A

O9 fats: heart health - lo olive oil, canola (aka rapeseed. low in erucic acid, avocado, peanut, almond,

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15
Q

PUF: 2 types

A

O3 fats : eicosapentanoic, docosahexanoic, a-linoleic. first two not plant based - rather seafood
O6 fats:almost all veg oils have. may contribute to large calorie intake nowadays

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16
Q

ratio of o6:o3 optimal set by IOM

A

optimal ratio=5:1 to 10:1.

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17
Q

Greek traditional diet - ratio of o6:o3

A

2:1 or 1:1

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18
Q

Current Canadian diet - ratio of o6:o3

A

20:1.

high o6 from sunflower, corn, soybean etc.

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19
Q

nutritional benefits of EVOO

A

fatty acids: oleic acid, O9 MUFA
antioxidant: vitE + polyphenols. anti-inflammatory
cold-pressed, no heat, no preservatives.
sunlight +heat treatment destroys polyphenols.

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20
Q

fish in med diet?

A

2 servings per week. high in o3 FA.

high demand cannot be met by fisheries = species recommended for improved health under pressure. mass over-fishing

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21
Q

wine in med diet?

A

alcohol in moderation. reduced risk of heart disease.

moderate wine: less than 5 oz of wine for W, <10 oz for men under 65.

22
Q

dietary patterns

A

examine relationsip btw adherence to diet + disease

-> not single nutrients, overall diet. foods act together/synergistically

23
Q

dietary pattern vs single nutrients

A

adherence to whole diet = good health status.

- single nutrients ignore interaction btw diet.

24
Q

what is sofrito?

A

tomato-based(lycopene) sauce w olive oil (polyphenol), garlic, onion, herbs (allium, rosmarinic acid etc)
bigger beneft when consumed together

25
Q

what are elements of med diet?

A

4 serve veg, 4 serve fruit. 2 serve whole grain, 2 serve legumes (per week), nuts (2 serve per week), fish (2 serve a week), red meat (1 serve/day)
dairy (<1 serve/day)
unsaturated fat > saturated
alcohol: women 1/day. men 1-2/day

26
Q

where is levant and what is mahgreb?

A

mahgreb = northwest Africa

Levant: Eastern Mediterranean

27
Q

levant - relate to mediterranean

A

many similarities to med diet.
variations + diversity in food, recipe, prep
differences based on religious dietary practices

28
Q

Lebanese food - typical in Levant

A

hummus
tabbouleh: parsley, tomato, min, ontion.
kebab
falafel
fattoush: salad of torn up flat bread + greens
baba ganoush: cooked eggplant
shawarma
shish taouk
kibbeh nayyeh : minced raw lamb/beed mixed with bulgur. kibbeh = cooked
manakish: flat bread with thyme, chz or meat

29
Q

what is fertile crescent?

A

birth place of agriculture. first place where wheat is grown.
gronw 9000 YA.

30
Q

wheat - birthplace?

A

Middle East.

  • bulgur (whole wheat - semi-cooked)
  • semolina (Duram wheat - hard wheat)
  • wheat flour (pita)
31
Q

manakish - Levant

A

most popular form is za’atar (thyme, oregano, marjoram, sesame, sumac - lemony, astrigent taste)

32
Q

couscous made with? - Levant

A 
semolina wheat (bulgar sometimes)
endosperm of Duram wheat  - bran + hull removed from wheat kernel.
- just inside kernel. similar in pasta. low fiber, nutrient rich bran removed.
33
Q

what is bulgur? - Levant

A

parboiled whole wheat. diff than craft wheat. partially cooked, then dried.
high fiber + nutrients bc has bran
recipes: tabbouleh, parboiling.

34
Q

example of grain dish - Levant

A

pilaf - made w rice/bulgur.

35
Q

legume dishes 1 - Levant

A

hummus. from chickpeas, served with pita

chickpea grown in levant. parve = eat w dairy/meat

36
Q

legume dish 2 - Levant

A

falafel:parve, eaten at iftar (end of Ramadan)

made with chickpeas or fava beans. served with chickpea dip

37
Q

seeds used - what dish? - Levant

A

tahini. = sesame seed paste. highly oily, high calorie (600Cal/100g), high calcium (420mg/100g)
dip on hummus/beans
baba ganoush = eggplant + tahini.

38
Q

Meat dishes 1 - Levant

A

kebab: grilled meat, often mutton or lamb (easier to keep than beef cow, no pork).
vertical rotisserie = leaner cooking. fat melts down.
outer layer sliced into thin shavings

39
Q

Meat dishes 2 - Levant

A

shish kebab

kibbeh (ground meat, onions, spices, bulgur)

40
Q

Beverages - Levant

A

“turkish” coffee = v strong unfiltered.
Yogurt diluted with water
mint tea = sweet, hot, served with green tea

41
Q

Common ways to eat- Levant

A

Mezze: many little dishes. similar to appetizers

42
Q

dining during month of Ramadan - Levant

A

Muslims break daily fast with dates.
banquet in evening.
cafe + pastry shop open at night, festivity in street. sweet, pastry.
Feast at end eid al-fitr

43
Q

Mahgreb: North africa

A

mostly Muslim. cuisine similar to Levant.

sitting on floor, eat with right hand

44
Q

Mahgreb: meats used?

A

sheep, goat, camel, chicken

45
Q

Mahgreb: porridge made of?

A

millet, chickpea flour

46
Q

Mahgreb: wheats used

A

flat breads, couscous, bulgur

47
Q

Mahgreb: what’s tajine?

A

stew. name of clay pot that slow cooks food.

48
Q

Mahgreb: legumes used?

A

broad beans, chickpeas, lentils, black-eyes peas.

couscous with semolina wheat.

49
Q

Mahgreb: oils used

A

olive, sesame, peanut

50
Q

Mahgreb dairy

A

yogurt

51
Q

Mahgreb: beverage

A

mint tea, coffee

52
Q

north african flavours

A

salt cured lemons (pickled in brine)
oil cured olives
harissa = hot chili pepper paste

NU FS midterm 1 (22 decks)

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