Lecture 2 - Planning a Healthy Diet Flashcards
What are the 6 basic diet planning principals?
Adequacy Balance Energy Control Nutrient Density Moderation Variety
What is adequacy?
Need enough nutrients to support everyday body functions
What is Balance?
Everything you need, but not in excess or lacking of anything
-okay to treat yourself once in a while
What is energy control?
Getting enough but not so much that you end up storing it
- weight loss/gain
- can lead to malnutrition
What is nutrient density?
Nutritional value within a certain gram of food
What is moderation?
Getting everything you need to an extent
What is variety?
Getting nutrients from a diverse source
What are the groups in Canadas food guide based on?
Based on nutritive values
What are fruits and veggies going to mostly provide us with?
Carbs, fibre, volate, Vit A C K, Magnesium and K
Where are grain products going to mostly provide us with?
Carbs, fibre, folate, thiamin, riboflavin, niacin, magnesium, Fe
What are Milk and alternative products going to mostly provide us with?
Protein, riboflavin,Vitamin A D B12, Ca Magnesium, P, K, Zn
What are Meat and alternative products going to mostly provide us with?
Animal products: Protein, niacin, Vitamin B5, 12, Fe, mafnesium, K Zn
Plant products: Protein, fibre, folate, thiamin, Vitamin E, Fe, magnesium, K and Zn
Why are folates added to grains?
To prevent neurological developments and spinal cord development in pregnant women
What is the word part of Canadas food guid suggesting?
- More vegetarian suggestions
- More whole foods
- Little added sugar and salts
- plant based oils
Whats the difference between the rainbow guide and the word description of the guide
Rainbow guide is more of a overview/guiding principal
Word part goes more into detail on what the rainbow guid is actually suggesting
Which age groups are most at risk if they aren’t getting adequate nutrition?
Old, young and the sick
When buying groceries, whats the general rule of thumb when choosing fruits and veggies?
Chose a variety of colours -most importantly orange and dark green -fresh frozen and canned -whole is better than juice -
When buying groceries whats the general rule of thumb for choosing grain products?
Make 1/2 your grains whole grains
When buying groceries whats the general rule of thumb for choosing Milk and alternative products?
Select lower fat options
When buying groceries whats the general rule of thumb for when choosing meat and alternatives?
Leaner cuts of meat/Fish
Alternatives often
-legumes, nuts, seeds,, lentils
What absolutely has to be on every label?
% daily value of whats in the product
How are the ingredients listed on product labels?
The list of ingredients has to be listed by the weight in the product
What are the serving sizes like on food labels?
Common household measures and metric measures
- within a specified range for similar products
- teaspoon (5mL)
- table spoon (15mL)
- 1 Cup (240mL)
- 1 fl oz (30mL)
- 1 oz (28g)
What are the 2 ways in which food labels have to present their information?
Absolute quantities (grams)
% of Standards (daily values)
What are the Daily values based on?
The RDA or EER
What is considered a high and low % DV of something on the food label?
5% or less = little
15% or more = a lot
What has to happen for a food label to make a specific health claim?
Claim must meet criteria for specific claims defined by Canada’s food and Drug regulations
How to convert the % value of an item to absolute weight?
Take 8% given on label and multiply it by the daily recommended absolute value
Ex: 8% of Daily Na
=0.08 x 2400mg
= 192.0 mg
What is the RDA for Na and why is it controversial?
RDA currently 2400mg/day
This has been increased over time because of all the salt added to process foods and our increased consumption of processed foods
-UL is 2000mg
-RDA used to be ~1500
What are the 3 groups of health claims?
Disease risk reduction claims
Function claims
General health claims
Out of the healthiest individuals, which diet do they follow?
Vegetarian lifestyles
-adequate diet, not missing anything and a good overall mix of everything
What is the vegetarian food guide good at doing?
Making sure you have adequate intake of nutrients that might otherwise be lacking
Protein Zn Fe Ca Vitamin B12, D Omega-3 Fatty acids
What does consuming animal products do for us?
Gives us the nutrients we cant produce ourselves
-probably happened over evolutionary time
