Publishing nutrient counter & tracker mobile apps & Amazon Kindle e-books

to live happier, healthier, longer

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Nutrition is key in the prevention and management of disease

Mission Statement for First Line Medical Communications Ltd by founder Dr Lindy van den Berghe

As a medical doctor, editor, and writer, I have worked on numerous drug marketing campaigns over the past 40 years in which nutrition has been ignored as a strategy for preventing or managing disease. To address this nutrition gap, I set up First Line Medical Communications, and this has led to the development and publication of  nutrition-tracking apps to support people who want to ensure their diet helps them avoid or manage many different diseases. A Mediterranean diet (see below) is consistently rated the best diet for preventing and managing disease. Ultraprocessed foods (see below) cause and aggravate overweight, obesity and many diseases.

Saturated fat in food counter, tracker, log. To lower LDL (bad) cholesterol. It's easy to eat too much saturated fat, which increases blood LDL cholesterol, the cause of angina, heart attack, and stroke and circulation disorders. Eating too much saturated fat, which is also high in calories, is also a cause of obesity, and obesity-related diseases such as type 2 diabetes mellitus, some cancers, and inflammatory diseases. LDL, cholesterol, atherosclerosis, heart, healthy, food, diet, plant-based, vegetarian, vegan, food, nutrition
Carb in food counter, tracker, log. To control diabetes & blood sugar, for weightloss, or if on a LCHF/keto diet. It's easy to consume too much carb. Carb provides energy but too much causes insulin resistance, metabolic syndrome (with high blood pressure & high cholesterol), type 2 diabetes, obesity, inflammation and difficulty fighting off infection. Inflammation plays a key role in inflammatory diseases such as osteoarthritis and heart and circulatory disease and is implicated in mental health disorders including depression and dementia. A variety of cancers are also associated with metabolic syndrome. This app will help you control your carb consumption to manage diabetes, weight, polycystic ovary syndrome, epilepsy, and irritable bowel syndrome as advised by your healthcare provider, to protect from all the diseases associated with excessive carb consumption, and to adhere to a ketogenic diet.
Fiber in food counter, tracker, log. For a high diverse prebiotic & probiotic intake in food. To promote gut microbiota to prevent obesity, diabetes, metabolic syndrome, cancer, dementia, depression, inflammatory disease. diabetes, cancer, microbiome, gut, bacteria, microbiota, health, plant-based, vegan, vegetarian, constipation, hemorrhoids, diet, nutrition
Calcium in food counter, tracker, log. For strong bone, teeth, muscle. Vegan, Pregnancy, Pregnant, Breastfeeding, Lactose, Milk, Milk-free, Plant-based, Vegetarian, diet, nutrition
Potassium in food counter, tracker, log. Monitor and control intake in food. For renal failure to prevent hyperkalemia. For hypertension to lower blood pressure. renal, kidney, failure, CKD, dialysis, high, bloodpressure, diarrhea, diet, nutrition
Sodium in food counter, tracker, log. For a healthy blood pressure. Lower sodium intake to prevent or manage high blood pressure. It's easy to consume too much sodium (salt), resulting in high blood pressure, heart attacks, strokes, chronic kidney disease, osteoporosis, stomach cancer, and swelling of the feet and legs. This app can help you lower your intake. salt,renal,kidney,failure,CKD,dialysis,hypertension,stroke,diet,food,healthy,heart,vegetarian,vegan
Iron in food counter, tracker, log. Track & control iron intake if at risk of deficiency or overload (hemochromatosis). Iron intake is key for energy, brain health, immune function, pregnancy, & skin/hair/nails. Iron deficiency is common among menstruating women, vegetarians and vegans. It results in anemia causing excessive fatigue, can damage heart and other muscles, and impairs mental and physical development and immune function (all body cells require iron to provide energy for normal function). Extra iron is needed during pregnancy. This app can help you avoid iron deficiency or overload. vegetarian,vegan,plant-based,pregnancy,maternity,breastfeeding,menstruation,anaemia,haemochromatosis
Protein in food counter, tracker, log. To support milk-free or plant-based diets or if over 40 to avoid deficiency. Protein is essential for muscles (including the heart), bones, tendons, ligaments, hair, nails and skin; general body function, wound healing and recovery from infections; and brain and mental health. A high protein intake promotes a feeling of fullness and suppresses hunger so helps in the prevention and management of overweight/obesity. It is also recommended that people over 40 years have a higher protein intake to prevent age-related sarcopenia (muscle wasting). This app can help you eat enough protein. Vegan,Vegetarian,Plantbased,Pregnancy,Pregnant,Breastfeeding,Lactose,Milk,Milk-free,Diet,Sarcopenia,muscle,bone,brain,health,hair,skin,nails,wound,healing,immune,function,enzymes,hormones,transport,storage,weight,management
Calories in food counter, tracker, log. For weight control, weightloss. Track intake to protect from diseases linked to being overweight. Set your desired daily calorie target. You can change this target at any time. vegan,vegetarian,plant-based,low-calorie,diet,diabetes,log,calculator,ketogenic,LCHF,fat,loss,food
Vitamin K in food counter, tracker, log. To monitor & control vitamin K intake to ensure For consistent intake if on warfarin & adequate intake if risk of postmenopausal osteoporosis. Vitamin K plays key roles in blood clotting to prevent bleeding and bone health, and appears to help in the prevention and treatment of postmenopausal osteoporosis. Anticoagulants like warfarin (Coumadin®) act by lowering the activity of vitamin K, so it is important that people taking such anticoagulants maintain a consistent daily vitamin K intake to avoid fluctuations in warfarin activity, which can lead to bleeding (too much activity) or thrombosis (too little activity). This app can help you maintain a consistent intake of vitamin K. coumadin,warfarin,anticoagulation,stroke,Afib,DVT,PE,thrombosis,embolism,osteoporosis,nutrition,diet
Magnesium in food counter, tracker, log. For healthy bones, muscles, heart, nerves, & metabolism, and energy. Magnesium plays a key role in ≅800 biochemical reactions in the body, but many people worldwide do not consume enough. Those who do: ● Have a lower risk of diabetes ● Have stronger bone and muscle and are less likely to have osteoporosis ● Have better brain health ● Are less likely to suffer migraine headache ● Have a lower risk of hypertension and cardiovascular disease (heart attack, angina, stroke) ● Have a lower risk of anemia Use this app to ensure you consume enough magnesium, especially if you are pregnant (to optimise the health of your child) or aging (to protect against frailty and maintain strong muscle). pregnancy,pregnant,maternity,breastfeeding,osteoporosis,migraine,heart,health,vegetarian,vegan,diet
Track kcal, fiber protein, carbohydrate, saturatedfat app. Lowering daily calorie, carb & saturated fat intake, and increasing fiber & protein consumption is key to the development of of a healthy gut microbiome, and there is now overwhelming research evidence that this can protect and help in the treatment of obesity, overweight, metabolic syndrome, diabetes, heart disease, cancer, inflammatory disease, brain diseases including dementia, and mental health illnesses. This app will help you achieve these nutritional goals.

Diseases prevented by a Mediterranean diet

A Mediterranean diet contains more fruit, vegetables, nuts, fish and olive oil than other diets designed to prevent cardiovascular disease (Bach-Faig A et al. 2011)

Cancer

Esophageal, Postmenopausal breast, Colon, Rectal, Uterine, Gallbladder, Stomach, Kidney, Liver, Bile duct, Ovarian, Pancreatic, Thyroid, Head and neck, Meningioma, Multiple myeloma

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Olive oil. High-fat (mainly heart-healthy mono and polyunsaturated fat including omega-3 fat, but also appreciable saturated fat), no-sugar, minimal-sodium, source of vitamin E and K, phytochemicals including antioxidants

Infections

Sepsis

COVID-19

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Joint disease

Osteoarthritis

Rheumatoid arthritis

Psoriatic arthritis

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Foods to eat on a Mediterranean diet

Foods to eat eveRy dAY

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains (including wholegrain bread)

At least 3 servings

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Olive oil. High-fat (mainly heart-healthy mono and polyunsaturated fat including omega-3 fat, but also appreciable saturated fat), no-sugar, minimal-sodium, source of vitamin E and K, phytochemicals including antioxidants
Dairy. A source of calcium, iodine, vitamin B12, protein, carb, sugar (lactose)
Pumpkin seeds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat) low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants

Herbs & spices

At least 3 servings

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Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols

Nuts and seeds

1–2 servings

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Foods to eat at least twice a week

Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Legumes

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Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat

Foods to eat in moderation

Red wine. A fat-free, fiber-free, low-carb source of alcohol, water, phytochemicals including antioxidants

Key nutrients in a Mediterranean diet

KEY nutrients in a Mediterranean diet

Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Fiber (soluble & insoluble)

In wholegrains, legumes, vegetables, fruits, nuts & seeds

More info
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat

Heme iron (15–35% absorption). Rich sources are red meat, poultry, fish & seafood, eggs. Non-heme iron (2–20% absorption). Rich sources are legumes, tofu, tempeh, dark leafy greens, wholegrains, nuts & seeds, dried fruit, 70+% cocoa chocolate

More info
Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat
Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Vitamin A & carotenoids

Vitamin A in fish oils, cheese, eggs. Carotenoids in carrots, sweet potatoes, green leafy veg, red bell peppers, mangoes

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Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat

   Ultra-processed foods (UPFs) see examples below

  • Are not real foods — they are products manufactured from oils, fats, sugars, starches, and proteins, and then enhanced using additives such as emulsifiers (for softness), flavorings (for taste), colorings, and preservatives (for a long shelf life)
  • Are usually high in saturated fat, sugar, and salt (sodium), and low in healthy nutrients such as fiber, vitamins, minerals, and phytochemicals
  • Regular consumption is linked to many physical and mental health illnesses, including obesity, heart disease, diabetes, certain types of cancer, depression and dementia
Parma ham
MacDonalds. Wimpy. Burger. Chips. Cola. Lemonade
Packaged snacks
Ultraprocessed breakfast cereals. high sugar, high salt, refined grain
Three sunny side up fried eggs. The Western/meat dietary pattern had a high content of processed/red meat, sweets, eggs, and refined grains

Ready-made cakes

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Cookies. Ultraprocessed food. High sugar., refined grain

Ready-made cookies

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Ready-made baked products. Ultraprocessed food. Croissant
Ultraprocessed white sliced bread

Ready-made bread

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Ready-to-eat, frozen pizza. Ultraprocessed
Ultra-processed food (UPF) Crisps. potato chips
Ultra-processed food (UPF) Sausage
Instant noodles. Ultraprocessed
Candies, sweets. Ultraprocessed food High sugar
Ice cream. Ultraprocessed food

Ice cream

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