Table 5

Appendix

Foods recommended for home consumption and used to prepare common meals for the intervention group in the DIANA study

The cumulative consumption over 36 meals/lessons is also given (g per woman).

Food groupRationale1Actual food items (g per woman)
Soy productsIsoflavonoids, lignans, linolenic acid, fiber, LGICaTofu (598), Soy milk (577), Miso (171), soy sauce (Shoyu or Tamari) (110), soy ice cream (98), soybeans or tempeh (75)
Other legumesLignans, Coumestrol, fiber, LGICAzuki beans, mung beans or black soy beans (143), green-peas (160), other beans (115), lentils (100), alfalfa sprouts (68), chick-peas (56)
Cereal productsLignans, fiber, LGIC, vitamins, mineralsWhole bread (1884), flour or pasta of unrefined wheat (1039), whole rice (648), seitan (wheat gluten) (346), corn or corn flour (283), whole wheat (115), oat or oatmeal (76), couscous (72), millet (70), buckwheat (70), barley (60), spelt (60), rice flour or pasta (32)
Seeds and nutsLignans, fibers, PUFA, vitamins, mineralsFlaxseeds (187), sesame or tahini (141), almonds (103), walnuts (43), hazelnuts (31), sunflower (58), coconut (19), pistachio, pine, pumpkin, or mustard seeds (27)
Unrefined oilsMUFA, PUFAOlive oil (282), corn, sesame, or sunflower oil (59)
CruciferaeIndole-3-carbinol, coumestrol, fiber, LGICWhite, red, or savoy cabbage (287), cauliflower (126), brussels sprouts (80), broccoli (65), daikon or radish (258), turnip (135), rocket (94), water-cress (75)
Other vegetablesPhytoestrogens, essential fatty acids, fiber, LGIC, vitamins, mineralsCarrot (1557), onion or leek (1449), green leafy vegetables (912), squash (468), potato (260), pepper (130), parsley (118), string bean (86), dried Shitake or other mushrooms (64), ginger (41), purslane (27), garlic (16), other vegetables (468)
Fruitb and edulcorantsPhytoestrogens, vitamins, trace elements, sugar replacementApple (661), strawberry (420), bilberry or other berries (273), naturally fermented rice or barley malt (240), apple juice (236), citrus fruit (183), amasake (fermented rice) (100), maple, black-currant, or apple syrup (68), raisin (56), dried apricots (33)
SeaweedLignans, minerals, linolenic acidKombu (56), wakame (28), hijiki (27), arame (23), ohers (18)
Fish and shellfishn-3 fatty acids, vitamins, mineralsTrout (168), cod (190), anchovies (135), other sea fish (215), clams (78)
MiscellaneousYogurt (40), vinegar (32), arrow root (29), umeboshi (19), wine (13), brewer’s yeast (13), egg (8), cocoa (5), unrefined sea salt, cinnamon, oregano, sage, saffron
  • a LGIC, low glycemic index carbohydrates; MUFA, monounsaturated fatty acids; PUFA, polyunsaturated fatty acids.

  • b Fruit was not usually served as such but was recommended for consumption between meals.