Module 2- Public Health Flashcards
what are the 6 diet planning principles?
adequacy, balance, energy balance, nutrient density, moderation and variety
Which principle it is:
which combinations of foods provide enough of all nutrients?
adequacy
Which principle it is:
which foods work together to provide just enough, but not too much of any food type?
balance
Which principle it is:
which foods, taken together, provide the right energy balance?
energy balance
Which principle it is:
which foods provide multiple, valuable nutrients?
nutrient density
Which principle it is:
does the diet contain mostly nutrient-dense foods in moderate portions?
moderation
Which principle it is:
does the diet include different types of foods from all major food groups?
variety
what do you need to consider when helping individuals with diet improvements?
traditions, access to food, food preparation skills, possible health needs and food preferences
what is the US food policy?
- review the science
- develop the guidelines
- implement the guidelines
- effect change in the population
what are the dietary guidelines for Americans ?
- fallow a healthy dietary pattern at every stage of life
- customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations
- focus on meeting food group needs with nutrient-dense foods and beverages and stay with kcal limits
- limit empty calories (sugars and sat fat) and reduce sodium
According to the 2020-25 dietary guidelines for Americans healthy eating pattern includes?
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
too many processed food or foods with high sodium, sugars or sat fat can increase?
heart disease , obesity
too many sugary drinks can lead to ?
obesity, type 2 diabetes, cavities
meals eaten away from home are often high in?
calories, sodium, sugars and sat fat
too much sodium can lead to ?
high blood pressure, heart disease and stroke
how many people purchased packaged foods that have added sugars?
2/3
how much of the sodium that we eat comes from packaged and processed foods?
3/4
how much of the fat that we eat comes from snacks and fast foods?
1/3
what are the hidden impact of a poor diet?
unintentional weight loss, lack of energy loss of balance, risk of falls, loss of independence, difficulty recovering from illness or injury
what are Canada’s dietary guidelines?
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
Describe natural or minimally processed food
obtained directly from plants or animals with little to no alteration
Describe processed food
involves processing methods that add salt, sugar, or oils to natural or minimally processed food
describe ultra-processed food
includes several stages of processing while adding salt, sugars or oils to the food
what is the purpose of Canada’s first food policy?
canada’s first food policy - everyone at the table
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
How it’s the plate of Canada’s food guide ?
half - veg and fruits
1/4 - proteins
1/4- carbs
water - choice of drink
what’s the diff between Canada’s and the US food guide?
whole grains, water, dairy included in proteins, combined fruits and veg
what are the nutrients in vegetables and fruits?
vitamins, antioxidants, phytochemicals
mineral
fiber, CHO
water
who eats more fruits and veg female or male?
female
fresh, frozen, canned fruits and veg are all equally nutritious?
true
what type of grain it’s better to choose?
whole grain
what are the nutrients in whole grains?
fiber, carbs, vitamins, minerals
what are some examples of whole grain foods?
oats, bread, rice, pasta and cereal
what are the 2 types of proteins ?
animals and plant
what are the benefits of eating plant protein foods?
rich in fiber, high in vitamins and minerals, low in sat fat no cholesterol budget friendly environment friendly
what are healthy fats?
liquid fats
True or false
essential fatty acids come from omega 3 fatty acids
true
what are the sources of omega 3s?
walnuts, flaxseeds, omega 3 eggs, salmon
how can you improve a plate that it is just a pizza?
put salad, a bowl of fruit
In Canada’s food source it says that “healthy Eating is more than the foods you eat” what else is important?
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
what are the 9 examples of mindful eating?
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
what are some budget tips for eating within the food groups
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
why it is good to pack your lunch ?
cheaper
endless possibilities - increase the variety
pack foods that you really like
reduce waste
