Chapter 9 - meal analysis Flashcards
what are some Nutritional tools
-My Healthy Plate (MHP)
-Recommended Dietary Allowances (RDA)
-Food Composition Table
elements of My Healthy Plate (MHP) (8)
-Fill half the plate with fruit and vegetables
-Fill a quarter of the plate with wholegrains
-Fill a quarter of the plate with meat and others
-Use healthier oils
-Choose water
-Go light on salt
-Limit intake of sugar
-Focus on calcium
what is meant by Fill half the plate with fruit and vegetables
-Most fruits and vegetables are naturally low in saturated fat and trans fats, and rich in vitamins and minerals. They help strengthen the body’s immune system and reduce the risk of getting coronary heart disease or stroke.
-They contain dietary fibre which lowers blood cholesterol levels and promotes healthy bowel functions
-Individuals should aim for at least 2 servings of fruits and 2 servings of vegetables everyday.
what is meant by Fill a quarter of the plate with wholegrains
-Wholegrains are a good source of complex carbohydrates that provide energy.
-They contain vitamins, minerals and dietary fibre which is beneficial for the body.
-They reduce the risk of cardiovascular diseases and type 2 diabetes
-Individuals should aim to include at least one serving of wholegrain food everyday
what is meant by Fill a quarter of the plate with meat and others
-Meat and others include poultry, meat, seafood, nuts, bean products and dairy products
-They contain high amounts of protein, vitamins and in some foods, minerals like calcium
-Individuals should aim for 2 servings of oily fish per week as they contain omega-3 that support overall heart health
what is meant by Use healthier oils
A high intake of saturated fats is linked to an increased risk of coronary heart disease. Choose low-fat products and consume less processed food
what is meant by Choose water
-Plain water should be the drink of choice as it quenches thirst better than sweetened beverages.
-Healthy teenagers and adults should aim to drink 8 to 10 glasses of water everyday
what is meant by Limit intake of sugar
-Too much sugar contributes considerably to energy intake and leads to weight gain if the excess calories are not expended
-Individuals should limit their daily intake to no more than 8-22 teaspoons
-Limit the consumption of sugary drinks and food
what is meant by Go light on salt
-Too much salt can lead to high blood pressure, stroke, heart and kidney diseases.
-Individuals should limit their daily intake of salt to one teaspoon (5g)
-Reduce use of sauces, use herbs and spices to season dishes instead and reduce the consumption of salt-preserved, cured and smoked food as they are high in sodium
what is meant by Focus on calcium
-Calcium is vital for maintaining bone health and reducing the risk of osteoporosis
-Pick low fat options for milk, yogurt and cheese over full fat options to help maintain a healthy weight
what is the method to modify food
SMEAR
substituition, methods of cooking, eliminate, addition, reduce
define Recommended Dietary Allowances (RDA)
Provides information on the daily intake of nutrients that can meet the needs of most healthy individuals of a particular age group and gender
define Food Composition Table
Provides information about energy values and nutrient quantities of various food
examples of substituition (5)
-Substitute refined carbohydrates in a baked product with wholemeal products
-Substitute saturated fat with polyunsaturated fat for cooking
-Substitute full cream dairy products with low-fat options
-Substitute a proportion of sugar in a recipe with fruit or spices to enhance the taste
-Substitute seasonings with herbs and spices
examples of Elimination
-Remove the skin and visible fat from meat and poultry before cooking
-Eliminate salt in dishes
-Eliminate sugar in beverages
