Lecture 2 - Planning a Healthy Diet

Question 1

What are the 6 basic diet planning principals?

Answer 1

Adequacy
Balance
Energy Control
Nutrient Density
Moderation
Variety

Question 2

What is adequacy?

Answer 2

Need enough nutrients to support everyday body functions

Question 3

What is Balance?

Answer 3

Everything you need, but not in excess or lacking of anything
-okay to treat yourself once in a while

Question 4

What is energy control?

Answer 4

Getting enough but not so much that you end up storing it

• weight loss/gain
• can lead to malnutrition

Question 5

What is nutrient density?

Answer 5

Nutritional value within a certain gram of food

Question 6

What is moderation?

Answer 6

Getting everything you need to an extent

Question 7

What is variety?

Answer 7

Getting nutrients from a diverse source

Question 8

What are the groups in Canadas food guide based on?

Answer 8

Based on nutritive values

Question 9

What are fruits and veggies going to mostly provide us with?

Answer 9

Carbs, fibre, volate, Vit A C K, Magnesium and K

Question 10

Where are grain products going to mostly provide us with?

Answer 10

Carbs, fibre, folate, thiamin, riboflavin, niacin, magnesium, Fe

Question 11

What are Milk and alternative products going to mostly provide us with?

Answer 11

Protein, riboflavin,Vitamin A D B12, Ca Magnesium, P, K, Zn

Question 12

What are Meat and alternative products going to mostly provide us with?

Answer 12

Animal products: Protein, niacin, Vitamin B5, 12, Fe, mafnesium, K Zn

Plant products: Protein, fibre, folate, thiamin, Vitamin E, Fe, magnesium, K and Zn

Question 13

Why are folates added to grains?

Answer 13

To prevent neurological developments and spinal cord development in pregnant women

Question 14

What is the word part of Canadas food guid suggesting?

Answer 14

• More vegetarian suggestions
• More whole foods
• Little added sugar and salts
• plant based oils

Question 15

Whats the difference between the rainbow guide and the word description of the guide

Answer 15

Rainbow guide is more of a overview/guiding principal

Word part goes more into detail on what the rainbow guid is actually suggesting

Question 16

Which age groups are most at risk if they aren’t getting adequate nutrition?

Answer 16

Old, young and the sick

Question 17

When buying groceries, whats the general rule of thumb when choosing fruits and veggies?

Answer 17

Chose a variety of colours
-most importantly orange and dark green
-fresh frozen and canned
-whole is better than juice
-

Question 18

When buying groceries whats the general rule of thumb for choosing grain products?

Answer 18

Make 1/2 your grains whole grains

Question 19

When buying groceries whats the general rule of thumb for choosing Milk and alternative products?

Answer 19

Select lower fat options

Question 20

When buying groceries whats the general rule of thumb for when choosing meat and alternatives?

Answer 20

Leaner cuts of meat/Fish
Alternatives often
-legumes, nuts, seeds,, lentils

Question 21

What absolutely has to be on every label?

Answer 21

% daily value of whats in the product

Question 22

How are the ingredients listed on product labels?

Answer 22

The list of ingredients has to be listed by the weight in the product

Question 23

What are the serving sizes like on food labels?

Answer 23

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)

Question 24

What are the 2 ways in which food labels have to present their information?

Answer 24

Absolute quantities (grams)

% of Standards (daily values)

Question 25

What are the Daily values based on?

Answer 25

The RDA or EER

Question 26

What is considered a high and low % DV of something on the food label?

Answer 26

5% or less = little

15% or more = a lot

Question 27

What has to happen for a food label to make a specific health claim?

Answer 27

Claim must meet criteria for specific claims defined by Canada’s food and Drug regulations

Question 28

How to convert the % value of an item to absolute weight?

Answer 28

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

Question 29

What is the RDA for Na and why is it controversial?

Answer 29

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

Question 30

What are the 3 groups of health claims?

Answer 30

Disease risk reduction claims

Function claims

General health claims

Question 31

Out of the healthiest individuals, which diet do they follow?

Answer 31

Vegetarian lifestyles

-adequate diet, not missing anything and a good overall mix of everything

Question 32

What is the vegetarian food guide good at doing?

Answer 32

Making sure you have adequate intake of nutrients that might otherwise be lacking

Protein
Zn
Fe
Ca
Vitamin B12, D
Omega-3 Fatty acids

Question 33

What does consuming animal products do for us?

Answer 33

Gives us the nutrients we cant produce ourselves

-probably happened over evolutionary time