Susan HargreavesRegistered Dietitian

Obstructive Sleep Apnoea (OSA) Healthy Eating & Lifestyle

OSA & Associated Health Risks

Asthma

Stroke

ObesityHeart Disease

T2 Diabetes

Metabolic Syndrome

Hypertension

Dyslipidaemia

InflammatoryDiseases

Risk Factors:

• Genetic

• Male

• Middle age

• Sedative drugs

• Snoring

• Heart Disease

• Metabolic Disorder

• Obesity

• Smoking

• Excess Alcohol

Associated Health Risks

Depression

Healthy Lifestyle:

Mental Health

Physical

Diet Activity

Individualised Advice

Main Messages

Healthy Well Balanced Diet & Lifestyle– Regular Eating Pattern & Physical Activity – Food Portion Control– Glycaemic Index– Smoking, Alcohol & Caffeine

Media Headlines – fact or fiction?

5 > portions

3 portions 3 portions

6-8 portions?

Foods high in salt

Food Portions

55g/87kcal 39g/48kcal

58g/44kcal 58g/60kcal

Food Portions: 1993 vs 2014

Medium Slice of White Bread

Chicken Curry with Rice

Steak & Kidney Pie

1993

Weight 36g 260g 160gCalories 85kcal 305kcal 425kcal

2014

Weight 40g 395g 240gCalories 95kcal 460kcal 640kcalIncrease 11% 52% 50%

Source: Informed No.53 Spring 2014 WCRF

Glycaemic index

7 mmol

Time

Blood glucose

Pasta (40)Low GI

White bread (70)High GI

Low/Medium GI High GI

Breakfast Cereals

Porridge OatbranAll BranSpecial KMuesli (no added sugar)

Corn/Bran FlakesRice KrispiesCoco PopsPuffed WheatCheerios

Breads Stoneground, Wholemeal Seeded/Multigrain/GranaryRyePitta breadRyvita

White/Brown breadBagelBaguetteRice cakesCrisp breadWater crackersRice/Pasta/

PotatoesPasta / Macaroni Noodles Brown or Basmati Rice CouscousNew Potatoes Quinoa

Mashed potatoWhite RiceJacket PotatoFrench FriesOven ChipsInstant MashPulses/Legumes

All Low/Med GI

All types of Beans, Sweetcorn, Peas, Chick peasLentils, Pearl barley

Alcohol

What’s the limit?Women: 2 – 3 units per dayMen: 3 – 4 units per day1 or 2 alcohol-free days per week

Extra calories1 pint strong lager = 280kcal½ pint lager = 90kcal125ml glass white wine = 83kcal125ml glass red wine = 85kcalVodka and tonic = 85kcalGin and slimeline tonic = 52kcal1 glass (50ml) dry sherry = 58kcal

Caffeine

Product Caffeine

Instant Coffee 45 - 75 mg/190 ml cup

Brewed Coffee (Filter or Percolated) 100 – 115 mg per 190 ml cup

Decaffeinated Coffee (Brewed or Instant) 4 mg per 190 ml cup

Tea 33 - 50 mg per 190 ml cup

Drinking Chocolate 1.1 – 8.2 mg per 200 ml cup(as per manufacturer’s instructions)

COLA (Regular & Diet) 11 – 70 mg per 330 ml can

Energy Drinks(With added caffeine and/or guarana) 28– 87 mg per 250 ml can

Chocolate 5.5 – 35.5 mg per 50g bar

Source: MAFF Food Surveillance Information Sheet 144, March 1998 & FSA Survey of Caffeine Levels in Hot Beverages, Food Information Sheet 53/04 April 2004.

Special Diets?

Gluten or Wheat Free Polymeal (Anti-inflammatory/Paleodiet/Hunter-gatherer/Ape diets)

– 2 ½ cups of beans– ½ cup fresh blueberries - antioxidant– 1 cup cooked or ½ cup raw broccoli – 3 servings of whole grain– 1 serving soy– 1 cup cooked spinach – ½ cup sweet potatoes, carrots, pumpkin - beta-carotene antioxidant– 1 whole tomato– 1 ½ oz nuts– 1 tbsp. extra virgin olive oil– 1 oz dark chocolate – (flavonoids)– 150ml glass red wine – (resveratrol)– Wild salmon 4 times a week

Any Questions?

Susan Hargreaves, Dietitian, St Mary’s Hospital