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Notes on video lecture:
The Components of the New Nordic Diet
Choose from these words to fill the blanks below:
mushrooms, sustainability, seaweed, livestock, diabetes, selenium, brain, iodine, environment, meat, 600, toxic, legumes, countryside, diet, safety, lakes, plant, fatty, graze, protein, overlooked, cardiovascular, fatty, parsley, identity
why there is a need for a Nordic Diet
many diseases today are          related
concern for the                        and the planet's health calls for an update for the food culture in many countries
goals are to improve:
health
gastronomic potential
Nordic identity
                            
principles
1. more calories from            foods and fewer from meat
over the past 50 years, consumption of          has almost doubled
meat is less environmentally friendly than plants to produce
more herbs, nuts, potatoes, grains, fruits, vegetables
2. more foods from the sea and           
a large portion of the Nordic fishing catch is currently exported
Nordic countries have a vast amount of               , a source of nutrition largely overlooked in the Western world
             issues: some species of seaweed have a high amount of iodine
freshwater and sea foods has increases the variety in meals
can serve as a high                diet replacing a large amount of meat
3. more foods from the wild                       
Scandinavia has high access to these foods
collected by individual for free
plants, mushrooms, berries
potential systematic gathering and distribution
foods from the wild countryside differ from country to country and can be part of the                  of regional cuisine
dietary components
1. fruits and vegetables
average intake is 400 grams per day
recommended is        grams per day
reduces change of                              disease, obesity, certain cancers
Nordic ingredients
berries
cabbages
root vegetables
fresh herbs
dill,               , chives
2. potatoes
consumption of potatoes has fallen in Nordic countries to rise and pasta
dietary fiber
vitamins
minerals
one of the foods with the least negative environmental impact
3. plants and                    from the wild countryside
at present the Danish population eats practically no plants and mushrooms from the wild countryside
New Nordic Diet: 5g/day of wild plants
some are            so concern should be taken
4. whole grain
significant inverse association between intake of whole grain and risk of:
cardiovascular disease
type 2                 
cancer
weight gain and obesity
Danish population currently intakes less than half of recommended levels
5. nuts
associated with reduction of cardiovascular disease
have a lot of flavor and can be used as an alternative to sweets
they make salads, cereals and bread more appetizing
recommended: 30g/day
currently Danish population intakes only 1g/day
6. fish and shellfish
           fish have a high amount of n-3 fatty acids
shown to improve child            development
helpl prevent cardiovascular disease in adults
high content of vitamins and minerals
vitamin D
iodine
                
7. seaweed
an                      source of nutrition in the Western world
the intake in the Danish population is close to zero
although it was historically part of the poor man's diet all along the Nordic coastline
high content of:
minerals
protein
dietary fiber
           acids
the composition of seaweed varies greatly from species to species
there is a risk in some species of a relatively high amount of             
the majority of seaweed in the Nordic region is edible and non-toxic
recommendation is set at 5g per day because of the high iodine content
8. meat
free range                    and game
meat among the least environmentally friendly foods
the goal of the New Nordic Diet is to decrease the intake of meat and replace it with more environmentally-friendly protein sources such as
fish, shellfish,               , nuts
focuses on meat from free range animals for sustainability and potentially also for health
studies show that meat from animals that            hae a healthier acid composition with less saturated fat and more polyunsaturated than animals raised indoors without access to grass

Vocabulary:

silage, n. fermented, high-moisture stored fodder which can be fed to ruminants, or cud-chewing animals such as cattle and sheep  "Beans and lentils can often be used to make silage for livestock."
legume, n. a plant grown agriculturally, primarily for their food grain seed (e.g. beans or lentils) and for livestock forage and silage, well-known legumes include alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, and peanuts  "Legumes are among the best protein sources in the plant kingdom."
selenium, n. a chemical element with symbol Se and atomic number 34, discovered in 1817 by Jöns Jacob Berzelius, dietary selenium comes from nuts, cereals, meat, mushrooms, fish, and eggs  "Fish and shellfish are a good source of vitamin D, iodine, and selenium."
fatty acid, n. a carboxylic acid with a long aliphatic tail, which is either saturated or unsaturated, the most widely distributed fatty acid is oleic acid, which is abundant in some vegetable oils (e.g., olive, palm, peanut, and sunflower seed) and which makes up about 46 percent of human fat, mono-unsaturated fats are the good fats, e.g. olive oil and canola oil, fats to steer clear of are the saturated fats such as partially hydrogenated vegetable oils  "Fatty acids that have double bonds come in two forms: trans and cis."
oleic acid, n. [oh-LAY-ik] a fatty acid that occurs naturally in various animal and vegetable fats and oils  "Oleic acid is emitted by the decaying corpses of a number of insects, including bees and triggers the instincts of living workers to remove the dead bodies from the hive."
carboxylic acid, n. [kar-BOX-il-ik] carboxylic acids are a group of important organic chemicals, e.g. vinegar contains ethanoic acid, which is a carboxylic acid  "A fatty acid is a carboxylic acid with a long aliphatic tail."
aliphatic, adj. aliphatic compounds are those in which the protein side chain contains only carbon or hydrogen atoms, aliphatic compounds can be saturated, like hexane, or unsaturated, like hexene  "A fatty acid is a carboxylic acid with a long aliphatic tail."

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The Components of the New Nordic Diet