Planning a Healthy Diet Flashcards
Name the six diet-planning principles.
- Adequacy
- Balance
- Energy Control
- Nutrient Density
- Moderation
- Variety
Define balance.
Providing foods in proportion to one another and in proportion to the body’s needs.
Define adequacy.
Providing all the essential nutrients, fibre, and energy in amounts sufficient to maintain health.
Define energy control.
Management of food energy intake.
Define nutrient density.
Measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcal, the higher the nutrient density.
Define moderation.
Providing enough but not too much of a substance.
Define variety.
Eating a wide selection of foods within and among the major food groups.
What is a balanced plate?
- 1/2 veggie
- 1/4 carb
- 1/4 protein
With a milk product and a bit of fruit
What are the advantages of Canada’s Food Guide?
- Make your own personalized food guide
- Eases the task of creating an adequate, balanced, and varied diet.
What are the disadvantages of Canada’s Food Guide?
- Not good for moderation
- Rainbow is old
- Guide depend on consumer demand and acceptance
Do Canadians consume enough fibre?
No! Fibre has gone up to 13.6g, but the recommendation is 25g.
The 2015 Dietary Guidelines did not mention cholesterol, why?
It has been proven that HEALTHY individuals do not need to keep an eye on their cholesterol intake.
Name the four groups in the Canadian Food Guide.
- Vegetable and Fruit
- Grain Products
- Milk and Alternatives
- Meat and Alternatives
What type of fat does the Canadian Food Guide recommend you eat each day?
Unsaturated fat
Which supplement does the Canadian Food Guide advise women and men over the age of 50 years to take?
A daily vitamin D supplement of 400 IU.
On any given list in the exchange system of diet planning, what does each portion of food provide about the same amount of?
Energy
What are enriched grain products fortified with?
Iron, thiamin, riboflavin, niacin, folate
Give an example of how a public message changed dietary trends.
In the 1980s, we told people to eat less fat, now they’re eating more carbs (simple carbs) –> obesity
What do our public messages focus on now?
- Lower sugar
- More complex carbs
- Whole-grain
- Reduce saturated fats, +++ unsaturated
Who’s most likely to look at nutrition labels?
Older women with education
What info do nutrition facts provide?
- Serving size
- Energy and 13 nutrients info
- Nutrient amount
- %Daily Value
- Allergens
- Contact Info
- Best Before date (if application)
What do nutrition facts aim to do?
Provide standardized, simple, useful info that is not misleading
Name some of Health Canada food label proposals.
- Calories with underline
- Fat/Carb/Protein grouped together
- potassium, + iron
- %DV of sugar
Why is potassium added to new food label proposal?
It is important to increase potassium, while decreasing sodium to control blood pressure.
Why is iron added to new food label proposal?
Multiple deficiencies in North America
What is considered a little/alot in %DV?
- 5% = little
- 15% = alot
Why is there no %protein value? Could that be a problem?
- Since deficiency is not a big problem
- However, people should know
How does Health Canada with to change the ingredients section?
- Upper and lowercase
- Sugar ingredients grouped together
- Bullets to separate ingredients
- Artificial colours listed by name
How is %DV defined in Canada?
The amount of nutrient that healthy people should consume to maintain good health.
The target for most people, stay below UL.
How is %DV defined in the USA?
The highest amount (RDA) consumed by a non-pregnant person on a 2000 kcal diet.
Are nutrient claims regulated in Canada? Provide examples.
Yes
- Good Source: > 30% RDA
How do Canadian and American Health claims differ?
Canada is very conservative, while USA is much more liberal
What info do USA nutrition facts provide that Canada doesn’t?
- kcal/g
What is proximate analysis used for?
To calculate food composition?
How do we analyze minerals?
The dry sample is put in a really hot oven, where it becomes ash.
How do we analyze protein?
Concentrated sulfuric acid is added to the dry sample, then it is boiled. The nitrogen turns into ammonia, and we can calculate the amount of protein.
How do we analyze fat?
The dry sample is put into an organic solvent. Fat dissolves in organic solvents.
How do we analyze fibre?
Fibre requires multiple tests since it is heterogenous
How do we analyze carbohydrates?
Carbs are measured by subtraction: CHO = food-water-protein-fat-fibre-ash
How do we measure the energy of a food?
Bomb calorimeter, temperature increase from burning foods is measured
What are the 13 nutrients found in the Nutrition Facts table?
fat saturated and trans fats cholesterol sodium carbohydrate fibre sugars protein vitamin A vitamin C calcium iron
Define nutrient claims.
Statements that characterize the quantity of a nutrient in a food.
Define health claims.
Statements that characterize the relationship between a nutrient or other component in a food and a disease or health-related condition.
According to Canada’s Food Guide, what % of food servings should be supplied from plant sources?
75%
What of the following is not found in plants? Glucose Lactose Amino Acids Saturated Fatty Acids Unsaturated Fatty Acids
Lactose
