Module 1 (part two) Flashcards
What type of fatty acid increases risk of cardiovascular disease?
Saturated fatty acid
What type of fatty acids lowers the risk of cardiovascular disease?
monounsaturated and polyunsaturated fatty acids
What are the seven factors that influence our diet?
- availability
- cultural and family background
- social acceptability
- personal preference
- psychological and emotional factors
- health factors
What are factors of a healthy diet?
Hint: there’s 5
- adequacy: a sufficient amount of nutrients
- nutrient density: high amount of nutrients in comparison to calories in a food
- Eat a variety of foods: enhances nutrient utilization, nutrient interactions, and meeting nutrient requirements.
- Balancing food choices
- Ensuring kcal control: calorie intake isn’t more than energy expended.
What does DRI stand for? and what is its meaning?
Dietary Reference Intakes: is a set of reference values for the intake of energy, nutrients and food components.
What is a dietary pattern?
the amount of nutrients to ensure adequate food intake
What are the sets of reference values?
- RDA Recommended dietary allowance
- AI Adequate Intake
- EAR Estimated Average Requirements
- Ul Tolerable Upper intake Levels
What is the purpose of RDAs?
Intakes that are sufficient to meet the needs of 97% of healthy people in a criteria
What is the purpose of EARs?
The purpose of Estimated Average Requirements is to estimate the needs for 50% of a life group
What is the purpose of ULs?
The purpose of Tolerable Upper Intake Levels is to represent the max intake before a nutrient becomes toxic
What is the purpose of Adequate Intake?
AI is used to approximate the average needs of nutrients that sustains health
What is the criterion of adequacy?
the level of nutrient in the blood
What are the examples of AMDRs in Canada?
The Acceptable Macronutrient distribution ranges are:
- proteins 10 - 35%
- Lipids 20 - 35%
- Carbs 45 - 65%
What is a requirement distribution?
A plot of the nutrient requirements for a life group, typically a bell curve
What are the Canadian Dietary guidelines?
- nutritious foods are the foundation to a healthy diet
- processed or premade foods should not be consumed regularly
- Food skills are needed to navigate the complex food environment.
What are the key messages of the CFG 2019?
- Eat plenty of veggies and fruits, plant based proteins, whole grains
- replace saturates with healthy fats
- make water drink of choice
- use food labels
What is the healthy eating habits advice given on the CFG 2019?
- be mindful of eating habits
- prepare and cook your own food
- eat with friends
- enjoy your food
What are pros and cons of the CFG 2019?
Pros:
No FG servings or numbers
Online (can check out resources, evidence, and links)
Tips for meal planning, life stage advice
Cons:
Has all proteins on one plate, for ex: putting irons and minerals together on one plate can mess with absorption
Loss of Milk and Alternatives (decrease in Calcium)
What are pros and cons of EWCFG 2007?
Pros: Had proportion sizes given No words - multicultural used arches to show the amount that should be consumed Foods upfront are the healthiest Cons: Confusing People didn't get what a "food guide" serving was Only made whole grains half of grains Has orange juice as a serving
How much of our diet comes from “other foods?”
25%
Why is it so hard to stay healthy in NA?
- lowest physical activity levels then ever (less labor intensive jobs, busy schedules, phones)
- social change (less time spent cooking)
- “Toxic Food Environment” and “obesogenic environment”, its so easy to make unhealthy decisions, tempting food choices
- Portion distribution
A large number of the population isn’t getting the mim number of servings from any of the food groups, what % of women aren’t getting the proper amount of nutrients? What are the after effects of this?
- 60%
- Chronic diseases: CHD . osteoporosis, type 2 diabetes, and cancers.
- fertility issues
How much has the kcaloric intake risen since the 60’s?
200 -300 calories/day
