Dietary Reference Intakes, Canada’s Food Guide, & How to Read Food Label Flashcards
what is nutrietion
The primary goal of dietary planning is to develop
an eating plan that is nutritionally adequate,
meaning that the chances of consuming too little
or too much of any nutrient are very low.
Food
Ø Plants and animals we eat
Ø Provide energy and nutrients
Ø Maintain life and support growth and health
Nutrition: the science that studies food
Ø How food nourishes the body and influences health
Ø deals with foods and nourishment
Ø The stages: ingestion, digestion, absorption,
transport, metabolism, and excretion
ingestion of carbs, lipids, proteins, how we digest
WHY IS NUTRITION IMPORTANT?
Proper nutrition supports wellness Ø More than the absence of disease Ø Physical, emotional, and spiritual health Critical components of wellness Ø Nutrition Ø Physical activity
nutrition plays some role in: osteoporosis, osteoarthritis, some cancer
strong nut component: T2D, HD, obesity, HTN
nut deficienies/toxicityL pellagra (deficient of vit D3), scurvy, anemia nutrient toxicities
A HEALTHFUL DIET
A healthful diet
• Provides the proper combination of energy and
nutrients
A healthful diet is:
• Adequate
• Moderate: not too much or little
• Balanced
• Varied
• Nutrient dense: if you do above 4 things, good chance you will be nnutrient dense
highest level of nutrients for lowest amoutn of calories
DESIGNING A HEALTHFUL DIET
The tools for designing a healthful diet include:
- Food labels
- Dietary Reference Intakes
- Eating Well with Canada’s Food Guide
FOOD LABELS
what it contains
You can use the Nutrition Facts to: • Compare products more easily • Determine the nutritional value of foods • Better manage special diets • Increase or decrease your intake of a particular nutrient
Use the Nutrition Facts table to help you make informed choices. Making healthy
food choices can help reduce your risk of nutrition-related chronic diseases such
as cancer, diabetes, heart disease and stroke
Health Canada requires nutrition labeling in
prepackaged foods. These labels must
include:
- nutrition facts table
- specific amount of food
- % daily value
- calories and core nutrients
- nutrition claims
- list of ingredients
The Nutrition Facts table includes calories and 13
nutrients: fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fibre, sugars, protein, vitamin A, vitamin C, calcium and iron.
informed food choice would be a little of and a lot of?
%DV that is a little or lot in Canada
little of: sat/trans fats, sodium
lot of: fibre, vitA, calc, iron
The percent daily value (% DV) tells you if the serving size has a little or a lot of a particular nutrient.
- 5% DV or less is a little of a particular nutrient (Health Canada)
- 15% DV or more is a lot of for a particular nutrient (Health Canada)
NUTRITION CLAIMS
• Use nutrition claims to make informed food choices.
• The Government has rules in place that must be met
before a nutrition claim can be made on a label or
advertisement. The rules for nutrition claims apply to all
foods, prepackaged and not prepackaged.
• A manufacturer can choose whether or not to include
nutrition claims on the label or in the advertisement of a
food.
• Many products will have nutrition claims as these claims highlight a feature of interest to consumers.
examples of claim
what does soruces of fibre, low fat, cholesterol free mean?
Sources of Fibre Manufacturers of food can highlight a
product’s nutrition features using claims such as “Source of fibre”. “Source of fibre” means the food contains at least 2 grams of dietary fibre in the amount of food specified in the Nutrition Facts table.
Low Fat “Low” is always associated with a very small amount. “Low fat” means that the food contains no more than 3 grams of fat in the amount of food specified in the Nutrition Facts table. In a healthy diet, the recommended range for fat intake is approximately one third of total Calories.
Cholesterol-free The claim “Cholesterol-free” means that the product has a negligible amount (less than 2 mg of cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in saturated fat and trans fat.
examples of claim
what does sodium free, reduced calories, light
Sodium-free “Free” is an amount of a nutrient so small
that health experts consider it nutritionally
insignificant. A “sodium-free” claim means
the amount of food specified in the Nutrition
Facts table contains less than 5 mg of sodium.
Reduced in Calories “Reduced in Calories” has at least 25% less energy (Calories) than the food it is
being compared to.
Light- When referring to a nutritional characteristic of a product, “light” is allowed only on foods that are either “reduced in fat” or “reduced in energy” (Calories). “Light” can also be used to describe sensory characteristics of a food, provided that the characteristic is clearly identified with the claim (e.g., light tasting, light coloured)
OTHER NUTRITION CLAIMS
know
- Calorie free = less than 5 calories per serving
- Low calorie = 40 calories or less per serving
- Sodium free = less than 5 mg sodium per serving
- Very low sodium = 35 mg or less sodium per serving
- Low sodium = 140 mg or less sodium per serving
- Sugar free = less than 0.5 g sugar per serving
- High fibre = 5 g or more fibre per serving
STRUCTURE AND
FUNCTION CLAIMS
● Are generic statements about a food’s impact on the
body’s structure and function
○Builds stronger bones
○Promotes healthy aging (not a disease)
● Cannot refer to a specific disease or symptom
● These claims can be made without approval from Health
Canada or the FDA
Mandatory! All of the ingredients for a food are listed in descending order by weight. The ingredients present in the greatest amount in a product are listed first
3 steps to use the label
revised label
- start w/ serving size
- use DV
- look at a nutrien]
make informed food choice
calories now bold and underlined actual serving size (realistic) Vitamin A and C no longer required to be shown, believe most canadians getting enough more worried abt high sodium, low K+ defintion of little and less
“REVISED” NUTRITION FACTS LABELS
-USA-
- Serving size andcalories bolded and
larger - Calories from fat removed
- Added sugars are now listed (tells you how much there is)
- Vitamin D content and its respective %daily value are the only required information with regard
= to vitamins
DIETARY REFERENCE INTAKES
DETERMINING NUTRIENT NEEDS
Dietary Reference Intakes (DRIs): updated
nutritional standards (shared b/w America, Canada)
• Dietary standards for healthy people only
• Aim to prevent deficiency diseases and reduce
chronic diseases
Dietary Reference Intakes (DRIs) consist of: (4)
- Estimated Average Requirement (EAR)
- Recommended Dietary Allowance (RDA)
- Adequate Intake (AI)
- Tolerable Upper Intake Level (UL)
Estimated Average Requirement (EAR)
Recommended Dietary Allowances (RDA)
Estimated Average Requirement (EAR)
Ø supports a specific function in the body for half
(50%) of the healthy population (should be consuming more than EAR)
Ø Used to define the RDA of a nutrient
Recommended Dietary Allowances (RDA)
Ø use the EAR as a base and include sufficient
daily amounts of nutrients to meet the known
nutrient needs of practically all healthy
populations (98%)
EAR: Average daily intake nutrient level that
meets the requirements of half of the
healthy individuals in a given group
vs
RDA: Average daily nutrient intake level that
meets the requirements of almost all (97%-
98%) healthy individuals in a given group
Adequate Intakes (AI) Tolerable Upper Intake Level (UL)
see slide 28-29
Adequate Intakes (AI)
Ø insufficient scientific evidence to determine EAR
Ø reflect the average daily amount of a nutrient that
a group of healthy people consumes
- dont know EAR (Vit K, chromium, the amount they think should be healthy, more research needs to be done RDA
Tolerable Upper Intake Level (UL)
Ø maximum daily amount of a nutrient that appears
safe for most healthy people
Ø beyond which there is an increased risk of
adverse health effects
should not suffer toxicity if you eat this amount
think of range from RDA to UL as therapetic window
Establishing Energy Recommendations:
EER
AMDR
Estimated Energy Requirement (EER)
Ø the average daily energy intake to maintain energy
balance and good health for population groups
Ø Defined by age, gender, weight, height, and level of
physical activity
Acceptable Macronutrient Distribution Range
(AMDR)
Ø represents the range of intakes for energy nutrients
that provide adequate energy and nutrients and
reduce risk of chronic disease
Ø CHO: 45-65%
Ø Fat: 20-35%
Ø Protein: 10-35%
CANADA’S PREVIOUS
FOOD GUIDE vs new food guide
reasons for change
focus on how many servings of major food groups you need to consume
more user and mobile friendly, visual aid of plate
disease risk
complex
confusing
credible
address chalenges such as applying recommendations in ever day life, building meals and snacks
provide right info to right audience
alignment with current evidence of sod, fat, sugars
Canada’s Previous Food Guide
vs
Canada’s New Food Guide
Canada’s Previous Food Guide
Ø Focused on number of servings for key food groups
Canada’s New Food Guide
Ø To use the best available scientific evidence to help
Canadians make informed choices regarding their
eating habits
o Foundation for Canada’s New Food Guide taken from the
‘Evidence Review for Dietary Guidance 2015’ and the
‘Food, Nutrients and Health: Interim Evidence Update
2018’.
guideline 1
eat more veggies and druits, whole grain, protein
protein foods, choose plant-based over animal based which has sat fat
- foods that contain mostly unsat fat should replace sat fat, don’t reduce fat intake but replace w/ healthy fat
water is beverage of choice
guideline 2
foods and bev undermine healthy eating
- process or prepared foods and beverages should not be consumed regularly (excess sugar, salt, sat fat)
health risks with alcohol: lot of calories with little nutrition, increased chronic disease
foods and beverages offered in publically funded institutions should aligh with Canada’s dietary guidelines
guideline 3
importance of food skills: cooking and food prep with nutritious foods should be promoted as practical way to support healthy eating
