Chapter 5 Flashcards
concept of “thoughtful reduction”
goal - live the healthiest life we can enjoy
- pick a number and stay with it
diet and nutrition
- area that we have control over
- be able to maintain a healthy diet (sustainability)
why won’t we study FAD diets, food documentaries, or popular diet books? instead what are we left to?
- no “one” healthy way to eat (no way to test this)
- such extremes demonize certain foods and misrepresent what science tells us about the relationship between food and disease (cherry picking)
- often difficult to study the health impact of specific foods or diets bc it isn’t practical to conduct RCT where large groups of people are assigned to certain diets and are forced to stick with thaw for long enough to determine if they cause certain diseases
- we are left with observations about short term conclusions and guesstimate the long term impacts
what are 3 things experts agree on?
- certain dietary patterns seem to be healthier than others
- foods and food groups can be combined in a variety of different ways to achieve health
- diets can be tailored to meet the needs of the individual health needs, cultural traditions and preferences
Nutritional requirements
and how many cal/gram does protein, fat, carbs and alcohol have? do all macronutrients provide energy?
- 50 essential nutrients (proteins, fats, carbs, vitamins, minerals, water)
protein/carbs = 4 cal/gram
fat = 9cal/gram
alcohol = 7cal/gram - MACRONUTIENTS PROVIDE ENERGY except alcohol
what is the myth about fats?
- myth that only fats will be stored as fat in the body… what id actually true: regardless of what source is left over it will be stored as fat in the body
What are the 2 types of essential fatty acids?
- linoleic acid (omega 6)
2. alpha linoleic acid (omega 3)
what is different about trans fats?
- they go through hydrogenation and it changes their molecular structure which changes how it acts in our body
- cause inflammation of the body and lower the HDL
unsaturated fatty acids
ie. fried foods
time line of Trans Fats
1903- trans fats are first produced in hydrogenation. popular in the form of shortening
1960- transfers began replacing animal fat in foods (increases shelf life and cuts costs) companies able to claim “low cholesterol”
1990- health risks of trans fats outweigh saturated fats. found that it raised LDL
1993- WHO issued a warning. recommended reducing intake after observing the effect on cholesterol
1995- Canadians have one of the highest intakes of trans fats (8g/day - recommended value of 2g/day)
2002- health Canada requires “Nutrition Facts” label to break down types of fats
2007- Tony Clements gave a 2yr deadline to voluntarily lower trans fats levels or face regulations and every 6month check in
2010- Leona Aglukkaq ends trans fats monitoring program and gov. backed off
2013- WHO released meta-analysis of approaches to limiting trans fats bans are beneficial. US identified that they were unsafe
2015- trans fast were banned in the USA
2017- Geinette Petipas announced that trans fats will be banned In Canada starting September 2018
proteins
- promote growth and maintenance of muscle and connective tissue
- form important parts of blood, enzymes, some hormones and cell membranes
- composed of chains of amino acids (9 essential amino acids)
complete proteins and what can essential amino acids be obtained from?
foods that contain 9 essential amino acids
- essential amino acids can be obtained from combinations of incomplete protein sources
what does choosing a healthy diet include?
- knowing which nutrients are necessary and in which amounts
- translating those requirements into a diet of foods that u like and that are available and affordable
what does diet and nutrition provide the body with?
- provides body with nutrients required to produce energy, repair damaged tissue, promote tissue growth and regulate physiological process
Fats
- provide concentrated energy
- gives food pleasing taste and texture
- helps absorb fat-soluble vitamins
- insulate our bodies and provides protective cushions for organs
- only 40% of fat is visible (in food)
Saturated
- solid at room temperature
- found in animal products (ie. meat, cheese)
Monounsaturated
- typically liquid at room temperature
- comes from animal sources (ie. olive and canola oil)
Poly unsaturated
- liquid at room temperature
- usually from plant sources
- includes 2 essential fatty acids
LDL
- bad cholesterol
- saturated and trans fatty acids increase blood levels
- unsaturated fatty acids lowers blood levels
HDL
- good cholesterol
- monounsaturated fatty acids may increase blood levels
- trans fatty acids many decrease blood levels in large amounts
CV disease
- type of fat seems to contribute the most to CV disease
- trans fat is associated with higher risk of CV disease
- unsaturated fats appear to be the most beneficial in terms of cardio protection
carbs and diets with low carbs ?
- used primarily for energy
- various combinations of sugar units (saccharides)
- diets with less than 35% of energy from carbs is hard to maintain (loose a lot of weight at the start bc of glycogen supply which is a lot of water)
- type of carb is more important than the amount
unrefined carbs
higher in fibre, vitamins minerals and other components
monosaccharides
- one unit
ie. glucose (blood sugar) - simple carbohydrates
Disaccharides
- two units
- sucrose (table sugar)
- simple carbohydrates
polysaccharides
- more than 2 units
- starches
- complex carbohydrates
starches
- among the most important sources of dietary carbs
- found in grains, legumes, potatoes, and yams
- takes longer to chew and digest, enter bloodstream more slowly
fibre
- non digestable carbs provided by plants
- can lower risk of type 2 diabetes and heart disease and improve gastrointestinal health
- ie. fresh fruit, veggies, whole grains
soluble fibre
- viscous fibre
- turns into a gel in the intestinal tract, binds to liver bile made from the body’s cholesterol
- helps lower blood glucose and cholesterol
insoluble fibre
- absorbed water in the intestinal tract
- increase focal bulk help prevent constipation
vitamins
- organic micronutrients in small amounts for normal growth, reproduction and maintenance in health
- often act as co-enzymes facilitating action of enzymes to help initiate a variety of body responses:
1. energy production
2. use of minerals
3. growth of healthy tissue - 13 essential vitamins (4 fat soluble and 9 water soluble)
- does not provide body with energy
water soluble vitamins
- absorbed directly into blood stream
- 8 B-complex vitamins and vitamin C
- excess consumption is excreted through urine
- important not to lose in preparation of fruits and veggies
fat soluble vitamins
- dissolved in fat or lipid tissue
- vitamins A,D,E,K
- excess consumption is stored in liver and fat tissues
- possible to retain toxic amounts in vitamins A and D
minerals
- inorganic molecules
- 5% of the body is made
- does not provide body with energy
- 17 essential minerals
- functions primarily as structural elements (in teeth, muscles, hemoglobin and hormones)
- critical in regulations of body processes:
1. muscle contractions
2. heart function
3. blood clotting
4. protein synthesis
5. red blood cell formation
macro minerals (major minerals)
- lowest intake intake of calcium. magnesium and potassium in Canada
- body needs > 100mg/day
- exist in relatively high amounts in body tissue
- Ca is difficult to obtain in adequate amounts if diet does not contain mi.k or hair products
trace minerals
- body requires in small amounts
- relatively small amounts in tissue
- examples Zinc, iron, copper, selenium, iodine, fluorine
- lowest consumption of iron in Canada
water
- most important essential nutrient
- used in digestion and absorption of food
- provides medium for nutrient and waste transport
- controls body temperature
- functions in nearly all of the body’s chemicals reactions
water stats
- water and other beverages typically make up 80%fluid intake
- all fluids including those with caffeine count towards daily fluid intake
- men: 3.7L of water/day
- women: 2.7L of water /day
strategies for maintaining a healthy weight
- keeping a food diary can be helpful for self managing and maintaining consistency
- eating different food from each group for meals/snack (every 2-3 hours)
3 areas practical areas to start with includes
- regular meals and snacks
- assessment and reduction of liquid calories
- a switch of one meal out per week with one meal cooked at home
eating well with Canada’s food guide
- launched in feb 2007
- developed with 7000 dietitians, scientists etc
- emphasizes on the importance of combining physical activity with healthy eating
- provides information on amount, types and quality of food recommended for age and gender
Vegetables and Fruits
- recommended servings per day (19-50)
females: 7-8
males: 8-10 - function: provide vitamins A and C, complex carbs and fibre
Vegetables and Fruits - food guide suggestions
- eat at least one dark green and one orange veggie each day
- choose veggies and fruit prepared with little or no added fat, sugar or salt
- have veggies and fruit more often than juice
Grain products
recommended servings per day (19-50)
females: 6-7
males: 8
Foods examples: bread, cereal, rice, pasta, couscous etc
Grain products: food guide suggestions
- make at least half of your grain products whole grain each day
- choose grain products that are lower in fat, sugar or salt
Milk and alternatives
- recommended servings pre (19-50)
males/females: 2 - function: provide high quality protein and calcium (tooth and bone development)
Food examples: milk, yogurt cheese
Milk and alternatives: food guide suggestions
- drink skim 1% or 2% milk each day (of fortified soy)
2. select lower fat milk alternatives
meat and alternatives
- recommended serving (19-50(
females: 2
males: 3
function; provide protein, iron and B complex
Foods: meat, poultry, fish, eggs, beans, tofu etc.
meat and alternatives: food guide suggestions
- have meat alternatives such as beans, lentils and tofu often
- eat at least 2 servings of fish /week
- select lean meat and alternatives prepared with little or no added fat or salt
oils and fat
recommendations: 2-3 tbsp of unsaturated fat each day
function: provide essential fatty acids and energy, help body to absorb fat soluble vitamins
Foods: cooking oils, salad dressing, margarine, mayo
oils and fats: food guide suggestions
- use veggie oils such as canola, olive and soybean
- choose soft margarines that are low in saturated and trans fat
- limit butter, hard margarine, lard and shortening
following the food guide will help with?
- meets needs for vitamins, minerals and other nutrients
- lowers risk of obesity, heart disease, certain type of cancer and osteoporosis
- contribute to overall health and vitality
nutrition labelling - when? purpose? what must they include?
- mandatory for most packaged foods in dec 2005
- help consumers make informed choices and more healthful food choices
- must include: nutrition facts table, ingredients list, nutrition claims
Nutrition facts table
- helps consumers make informed choices
- based on specific amount of food (compare the amount you eat)
- includes calories and 13 nutrients
- ** amount of food listed is NOT a recommended serving size
calories anf core nutrients
- always listed in same order
- calories: if you increase than the amount of food in the table you consume will increase calories than listed
- *caloric needs vary: age, body size, gender, activity level, whether one is pregnant or breastfeeding
% Daily Value
- quick over view of nutrition profile
- puts nutrients on same scale (0-100%) allows product comparisons
- identify strengths and weaknesses of products
Nutrition claims:
- 2003 labelling regulations updated requirements >40 nutrient claims
- specific rules must be met before a nutrition claim can be made
- manufacture choose whether or not to include
Nutrition claims: source of fibre
- contain at least 2g of dietary fibre in amount of food specified in Nutrition facts tables
Nutrition claims: Low fat
- contain no more than 3g of fat in amount of food specified in nutrition facts table
Nutrition claims: cholesterol-free
- product must have a negligible (< 2mg) of food specified in nutrition facts table
- must also be low in saturated and trans fat
Nutrition claims: sodium free
- must certain less than 5mg of sodium of food specified in nutrition food table
Nutrition claims: reduced in calories
- must have at least 25% less energy (calories) than food its being compared to
Nutrition claims: light
- must either be reduced in fat or reduced in energy (calorie)
- can also be used to describe sensory characteristics (i.e.. light tasting) but must be identified in claim
list of ingredients
- all ingredients listed in descending order by weight (ingredients in the greatest amounts listed first)
- helps consumers with food allergies or intolerances avoid ingredients
- nutrients such as saturated and trans fats, sugar and sodium may appear under different names
revsions for food guide: guiding principles 2017
- regular intake of veggies and fruit, whole grains and protein rich food, especially plant based sources of protein
- eating foods that are mostly unsaturated fat instead of saturated
- eating more plant based foods
- limiting the intake of processed and prepared foods
- avoiding processed beverages that are high in sugar
- sharing meals with family and friends
- planning and preparing healthy meals/snacks
