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nutr 207 > Module 2- Public Health > Flashcards

Module 2- Public Health Flashcards

1
Q

what are the 6 diet planning principles?

A

adequacy, balance, energy balance, nutrient density, moderation and variety

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2
Q

Which principle it is:

which combinations of foods provide enough of all nutrients?

A

adequacy

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3
Q

Which principle it is:

which foods work together to provide just enough, but not too much of any food type?

A

balance

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4
Q

Which principle it is:

which foods, taken together, provide the right energy balance?

A

energy balance

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5
Q

Which principle it is:

which foods provide multiple, valuable nutrients?

A

nutrient density

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6
Q

Which principle it is:

does the diet contain mostly nutrient-dense foods in moderate portions?

A

moderation

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7
Q

Which principle it is:

does the diet include different types of foods from all major food groups?

A

variety

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8
Q

what do you need to consider when helping individuals with diet improvements?

A

traditions, access to food, food preparation skills, possible health needs and food preferences

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9
Q

what is the US food policy?

A
  1. review the science
  2. develop the guidelines
  3. implement the guidelines
  4. effect change in the population
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10
Q

what are the dietary guidelines for Americans ?

A
  1. fallow a healthy dietary pattern at every stage of life
  2. customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations
  3. focus on meeting food group needs with nutrient-dense foods and beverages and stay with kcal limits
  4. limit empty calories (sugars and sat fat) and reduce sodium
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11
Q

According to the 2020-25 dietary guidelines for Americans healthy eating pattern includes?

A 
vegetables of all types
fruits
grains - half whole grains
dairy - yogurt, cheese, milk
protein foods - lean meats and poultry, eggs, legumes, nuts, seeds, etc
oils
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12
Q

too many processed food or foods with high sodium, sugars or sat fat can increase?

A

heart disease , obesity

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13
Q

too many sugary drinks can lead to ?

A

obesity, type 2 diabetes, cavities

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14
Q

meals eaten away from home are often high in?

A

calories, sodium, sugars and sat fat

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15
Q

too much sodium can lead to ?

A

high blood pressure, heart disease and stroke

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16
Q

how many people purchased packaged foods that have added sugars?

A

2/3

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17
Q

how much of the sodium that we eat comes from packaged and processed foods?

A

3/4

18
Q

how much of the fat that we eat comes from snacks and fast foods?

A

1/3

19
Q

what are the hidden impact of a poor diet?

A

unintentional weight loss, lack of energy loss of balance, risk of falls, loss of independence, difficulty recovering from illness or injury

20
Q

what are Canada’s dietary guidelines?

A

guideline 1. nutritious foods are the foundation for healthy eating

guideline 2. processed or prepared foods and beverages that contribute to excess sodium, free sugars or saturated fat undermine healthy eating and should not be consumed regularly

guideline 3. food skills are needed to navigate the complex food environment and support healthy eating

21
Q

Describe natural or minimally processed food

A

obtained directly from plants or animals with little to no alteration

22
Q

Describe processed food

A

involves processing methods that add salt, sugar, or oils to natural or minimally processed food

23
Q

describe ultra-processed food

A

includes several stages of processing while adding salt, sugars or oils to the food

24
Q

what is the purpose of Canada’s first food policy?

canada’s first food policy - everyone at the table

A

purpose : to help guide public, and non-profit sectors on food-related decisions and actions that can improve people’s lives, their health and the health of the environment and the economy.
To help canada meet its commitments under the United Nations Sustainables Develop. Goals

25
Q

How it’s the plate of Canada’s food guide ?

A

half - veg and fruits
1/4 - proteins
1/4- carbs
water - choice of drink

26
Q

what’s the diff between Canada’s and the US food guide?

A

whole grains, water, dairy included in proteins, combined fruits and veg

27
Q

what are the nutrients in vegetables and fruits?

A

vitamins, antioxidants, phytochemicals
mineral
fiber, CHO
water

28
Q

who eats more fruits and veg female or male?

A

female

29
Q

fresh, frozen, canned fruits and veg are all equally nutritious?

A

true

30
Q

what type of grain it’s better to choose?

A

whole grain

31
Q

what are the nutrients in whole grains?

A

fiber, carbs, vitamins, minerals

32
Q

what are some examples of whole grain foods?

A

oats, bread, rice, pasta and cereal

33
Q

what are the 2 types of proteins ?

A

animals and plant

34
Q

what are the benefits of eating plant protein foods?

A 
rich in fiber, 
high in vitamins and minerals,
low in sat fat
no cholesterol
budget friendly
environment friendly
35
Q

what are healthy fats?

A

liquid fats

36
Q

True or false

essential fatty acids come from omega 3 fatty acids

A

true

37
Q

what are the sources of omega 3s?

A

walnuts, flaxseeds, omega 3 eggs, salmon

38
Q

how can you improve a plate that it is just a pizza?

A

put salad, a bowl of fruit

39
Q

In Canada’s food source it says that “healthy Eating is more than the foods you eat” what else is important?

A 
be mindful of your eating habits
cook more often
enjoy your food
eat meals with others
use food labels
limit food high in sodium, sugars or sat fat
be aware of food marketing
40
Q

what are the 9 examples of mindful eating?

A 
feel the taste of food
don't hurry
cook and eat in a good mood
drink more water
soft relax music
sit at a real table
eat your favourite food last
not multitasking
respect your body and health
41
Q

what are some budget tips for eating within the food groups

A 
think of meals and snacks you want to eat
make a list and stick to it
student discount
season - local foods
chose plant-based proteins more often
limit high processed food
42
Q

why it is good to pack your lunch ?

A

cheaper
endless possibilities - increase the variety
pack foods that you really like
reduce waste

nutr 207 (20 decks)

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