Lecture 16 Canada Food Guide

Question 1

Vegetables, fruit, whole grains, and protein foods should be consumed regularly. Among protein foods, consume plant-based more often

Why?

Answer 1

Eating more vegetables and fruit is linked to a lower risk of cardiovascular disease.

Eating more nuts or soy protein is linked to improved blood lipid levels.

Higher fibre intake is linked to improved blood lipid levels and a lower risk of cardiovascular disease,
colon cancer, and type 2 diabetes.

Processed meat has been linked to colorectal cancer and foods that contain mostly saturated fat are linked to unfavourable blood lipid levels and a higher risk of type 2 diabetes.

Question 2

Examples of protein foods

Answer 2

legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meat including wild game, lower fat milk, lower fat yogurts, lower fat kefir, and cheeses lower in fat and sodium.

Question 3

Foods that contain mostly unsaturated fat should replace foods that contain mostly saturated fats

Why?

Answer 3

Cardiovascular disease is one of the leading causes of death in Canada.

Lowering the intake of saturated fat by replacing it with unsaturated fat decreases total and LDL-
cholesterol.

Elevated LDL-cholesterol is a well-established risk factor for cardiovascular disease.

Question 4

Water should be beverage of choice

Why

Answer 4

Water supports health and promotes hydration without adding calories to the diet.

Water is essential for metabolic and digestive processes.

Adequate intake is based on the total water required to prevent the effects of dehydration.

Question 5

There are health risks associated with alcohol consumption

Why

Answer 5

Alcoholic beverages can contribute a lot of calories to the diet with little to no nutritive value. They also increase the risk of developing chronic disease.

Alcohol can be a significant source of sodium, free sugars, or saturated fat when mixed with
syrups, sugary drinks, or cream-based liquors.

Well-established health risks are associated with long-term alcohol consumption, including
increased risk of many types of cancer and other serious health conditions, such as hypertension
and liver disease.

Question 6

Cooking and food preparation using nutritious foods should be promoted as a practical way to support healthy eating

Why

Answer 6

There has been a shift from cooking meals with basic ingredients towards use of highly processed products, which requires fewer or different skills.

The increased use of these products has decreased the transfer of food skills to children and
adolescents.

Improving food skills by cooking and preparing food at home can contribute to improved food
choices and eating behaviours among Canadians of all ages.

It may also make it easier for
Canadians to reduce household food waste.