6 - Guidelines for a Healthy Diet

Question 1

Is it true that “desserts and sweets are unhealthy”?

Answer 1

Foods are not good nor bad, but diets can be healthy or unhealthy

A healthy diet is adequate and balanced; there are many ways to obtain a healthy diet

Question 2

What is a healthy diet?

Answer 2

Selection of foods over a period of time that promotes health

Question 3

What are the 6 key principles of diet planning?

Answer 3

Adequacy
Balance
kCalories (energy)
Nutrient density
Moderation
Variety

Question 4

Is it necessary to consume oil?

Answer 4

Consumption of some oil from vegetables, nuts and fish is necessary to provide essential fatty acids

Question 5

Is it necessary to consume added sugars and solid fats?

Answer 5

Consumption should be kept low and for special occasions

Question 6

What is discretionary kCalorie allowance?

Answer 6

Energy allowance to maintain weight when nutrient needs are already met

This happens when nutrient dense foods are chosen, meeting nutrient needs without consuming full energy allowance

Discretionary kCalorie allowance can be used for other nutrient dense foods, foods with fats, foods with added sugars, or alcohol

Question 7

How much is a cup of fruit?

Answer 7

1 cup of cut fruits = 2 small fruits = 1 baseball

Question 8

How much is 1 ounce equivalent of grains?

Answer 8

1 slide of bread = 0.5 cup of cooked rice = 3 cups of popcorn

Question 9

How much is 3 oz of meat?

Answer 9

3 oz of meat = 1 deck of cards = 3 eggs

Question 10

Where can calcium be found in Chinese cuisine?

Answer 10

Tofu and leafy vegetables

Chinese cuisine normally excludes milk

Question 11

How much is 1 serving of milk/milk products?

Answer 11

1 cup of milk / yoghurt drink or 1/2 cup of evaporated milk

50g of cheese

0.75 cup of yoghurt

Question 12

What are the differences between vegan, ovo-vegetarian, lacto-vegetarian and ovo-lacto-vegetarian?

Answer 12

Vegan - no eggs and milk/dairy

Ovo - egg

Lacto - milk/dairy

Question 13

What can the different types of vegetarians consume in place of meat and milk?

What should vegetarians make sure to consume?

Answer 13

Protein sources - legumes and/or eggs

High Ca foods - leafy vegetables, Ca fortified foods

Vegetarians should also consume iron rich foods and foods fortified by vitamin B12

Question 14

What are part-time vegetarians (flexitarians) and pescetarians (pesce-vegetarian)?

Answer 14

Flexitarians - people who take vegetarian meals sometimes

Pescetarian - consume fish and shellfish but not other animals

Question 15

What are the 4 food groups?

Answer 15

Fruits
Vegetables
Grains
Protein
(and Dairy)

Question 16

What are ways to shop for foods in a healthy diet?

Answer 16

Foods you normally buy - is there a better choice? (e.g. refined vs whole grain rice)

Consider a variety of different coloured vegetables and fruits

Choose fruit ‘juice’ instead of ‘drinks’ or ‘-ades’

Select cut of meat with less fat

Question 17

How to compare nutrition labels of food with different serving sizes?

Answer 17

Use the ‘per 100g’ column

Question 18

What is DV in a nutrition label?

Answer 18

Daily values - compares key nutrients in a serving of food with the goals of a person consuming 2000 kCal/day