Lecture 6 Flashcards
The food guide gives the dietary
guidelines to be followed by all Canadians
above the age of _ years
2
- Foods are divided into ___ basic groups
- One should strive to eat the recommended
amount of food each day
• Choosing a variety of foods is important to
meet all nutrient needs
four
Certain foods should be limited, such as
those high in ______, __, _____, ____
calories, fat, sugar, salt
Limit fat intake, and any fats eaten should
be polyunsaturated, and be low in
_________ and ____ _____.
saturated, trans fat
Foods consumed should be low in ___
fat
Leaner meats, poultry and fish are
recommended, as well as peas, beans
and lentils as ______ sources
protein
Canadas food guide has four groups:
- ) ________ and ____
- ) _____ products
- ) ____ and ________
- ) ____ and ________
- ) Vegetables, fruits
- ) Grain
- ) Milk, alternatives
- ) Meat, alternatives
Vegetables and Fruits
These foods are emphasized, esp. ___
green and orange vegetables
dark
Fruits and vegetables are rich sources of
______ and ______ such as potassium
vitamines, minerals
This food group also provides fibre…what group is this?
Vegetables and fruits
This group is low in fat and high in fiber…what group?
vegetables and fruits
Vegetables and Fruits
Females: __ to __ servings per day are recommended for females ages 19-50.
Males: __ to __ are recommended for males ages 19-50.
7,8
8,10
Grain Products
– This group is a healthy source of ______ carbohydrates
complex
_____ grain products are especially
recommended
Whole
Grain products
- Breads, cereals, rice, and pasta are the foundation of a healthy diet because they are a good source of _______ carbs
complex
Grain products
- For females aged 19-50, __ to __ servings a day are recommended; for males __ servings.
6,7,8
Milk & Alternatives
– This group is especially recommended due to
its high content of _____
– Choose ___-fat items from this group
calcium, low
In the case of lactose intolerance, lactose-free
milks or non-dairy _______ milks can be used
enriched
___ and _____ are the highest source of calcium.
milk, yogurt
Milk and Alternatives
Recommended daily amounts for both females and males ages 19-50 are __ servings.
2
Meat & Alternatives
– As well as all meat and fish, also included
here are dried ____, ___, ____, ____,
____, _____.
beans, peas lentils, nuts, seeds, eggs
Foods in the ____ and ____ group include meat, poultry, tofu, dry beans ( lentils, soy, kidney, black etc.) nuts.
meat, bean
Meat and Alternatives
The recommended daily amounts for females ages 19-50 are __ servings a day. For males it’s its __ servings a day.
2,3
Oils and Fats
– A small amount of unsaturated fat– __ to __ mL ( _ to _ Tbsp) is recommended as a healthy source of omega-
3 and omega-6 fats which are essential for
humans.
30,45,2,3
Canada’s Food Guide
• Also included are recommendations for
_____ ______
physical activity
Canada’s Food Guide • Also included are recommendations for physical activity • An adult should accumulate at least \_\_ hours of moderate to vigorous physical activity per week
2 ½
Nutrition Labels
• Portions and Servings
– The label states specifically the ___ of serving for
which the nutrition information is given.
What you consume may be more or less than the
serving size stated on the label.
size
Nutrition Labels • What is on the label? 1.) \_\_\_\_\_\_ \_\_\_ 2.) \_\_\_\_\_\_ 3.) \_\_\_\_\_\_ 4.) \_\_\_ \_\_\_\_\_\_ 5.) \_\_\_\_\_\_\_\_\_\_ 6.) \_\_\_\_\_\_\_\_\_\_ 7.)\_\_\_\_\_\_\_\_ 8.) \_\_ \_\_\_\_ \_\_\_\_\_\_
1.)Serving size
2.)Calories
3.)Protein
4.)Fat content (may be broken down into saturated
and/or trans fats)
5.) Carbohydrates
6.) Cholesterol
7.) Sodium
8.) % Daily Values
Nutrition Labels
• Nutrient labels are designed to give
nutrition information that can be used to
compare one food to a reference intake
• The ___ _____is the reference intake for
each nutrient listed
Daily value
Nutrition Labels • The Daily Value (DV) is based on the nutrients supplied by a standardized, balanced \_\_\_\_\_\_ calorie diet • The Daily Value listed for each nutrient gives consumers a point of \_\_\_\_\_\_\_ on which he/she can compare one food to another
2000, reference
Nutrition Labels
• It is recommended to try to attain ___% of
one’s Daily Value for most nutrients
• For some nutrients such as total fat,
saturated and trans fats, cholesterol as
well as sodium, one should not ______ the
Daily Value intake
100, exceed.
Fresh, frozen or canned vegetables \_\_\_ mL (_⁄_ cup)
125, 1/2
Leafy vegetables
Cooked: ___ mL (⁄ cup)
Raw: ___ mL ( _ cup)
125, 1/2
250, 1
Fresh, frozen or canned fruits
_ fruit or ___ mL ( _ ⁄_ cup)
1,125,1/2
\_\_\_\_% Juice \_\_\_\_ mL ( _ ⁄ _ cup)
100, 125, 1/2
Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
Have vegetables and fruit more often than juice.
read
Bread _ slice (\_\_g)
1,35
Bagel
_ ⁄ _ bagel ( __ g)
1/2, 45
Flat breads
_ ⁄ _ pita or
_ ⁄_ tortilla ( __ g)
1/2, 1/2,35
Cooked rice, bulgur or quinoa \_\_\_ mL ( _ ⁄ _ cup)
125, 1/2
Cereal
Cold:__ g Hot: ___ mL ( _ ⁄ _ cup)
30, 175, 3/4
Cooked pasta or couscous \_\_\_ mL ( _ ⁄ _ cup)
125, 1/2
Make at least half of your grain products whole grain each day.
• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
• Enjoy whole grain breads, oatmeal or whole wheat pasta.
Choose grain products that are lower in fat, sugar or salt.
• Compare the Nutrition Facts table on labels to make wise choices.
• Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
read
Milk or powdered milk (reconstituted) \_\_\_ mL ( _ cup)
250, 1
Canned milk (evaporated) \_\_\_ mL ( _ ⁄ _ cup)
125, 1/2
Fortified soy beverage \_\_\_ mL ( _ cup)
250, 1
Yogurt \_\_\_ g ( _ ⁄ _ cup)
175, 3/4
Kefir \_\_\_ g ( _ ⁄ _ cup)
175, 3/4
Cheese \_\_\_ g ( _ and 1 ⁄2 oz.)
50, 1, 1/2
Cooked fish, shellfish, poultry, lean meat \_\_ g ( _ and _ ⁄_ oz.)/ \_\_\_ mL ( _ ⁄ _ cup)
75 g (2 and 1 ⁄2 oz.)/ 125 mL (1 ⁄2 cup)
Cooked legumes \_\_\_ mL ( _ ⁄ _ cup)
175 mL (3 ⁄4 cup)
Tofu
___ g or ___ mL ( _ ⁄ _ cup)
150 g or 175 mL (3 ⁄4 cup)
Eggs
__ eggs
2
Peanut or nut butters \_\_ mL ( _ Tbsp)
30 mL (2 Tbsp)
Shelled nuts and seeds \_\_ mL ( _ ⁄ _ cup)
60 mL (1 ⁄4 cup)
Have meat alternatives such as beans, lentils and tofu often.
Eat at least two Food Guide Servings of fish each week.*
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
Select lean meat and alternatives prepared with little or no added fat or salt.
• Trim the visible fat from meats. Remove the skin on poultry.
• Use cooking methods such as roasting, baking or poaching that require little or no added fat.
• If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
read
Oils and Fats
• Include a small amount – __ to __ mL ( _ to _ Tbsp) – of unsaturated fat
each day. This includes oil used for cooking, salad dressings, margarine
and mayonnaise.
• Use vegetable oils such as canola, olive and soybean.
• Choose soft margarines that are low in saturated and trans fats.
• Limit butter, hard margarine, lard and shortening.
30 to 45 mL (2 to 3 Tbsp)
