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1) Nutrition & Health > Planning a Healthy Diet > Flashcards

Planning a Healthy Diet Flashcards

1
Q

Name the six diet-planning principles.

A
  • Adequacy
  • Balance
  • Energy Control
  • Nutrient Density
  • Moderation
  • Variety
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2
Q

Define balance.

A

Providing foods in proportion to one another and in proportion to the body’s needs.

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3
Q

Define adequacy.

A

Providing all the essential nutrients, fibre, and energy in amounts sufficient to maintain health.

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4
Q

Define energy control.

A

Management of food energy intake.

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5
Q

Define nutrient density.

A

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.

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6
Q

Define moderation.

A

Providing enough but not too much of a substance.

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7
Q

Define variety.

A

Eating a wide selection of foods within and among the major food groups.

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8
Q

What is a balanced plate?

A
  • 1/2 veggie
  • 1/4 carb
  • 1/4 protein
    With a milk product and a bit of fruit
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9
Q

What are the advantages of Canada’s Food Guide?

A
  • Make your own personalized food guide

- Eases the task of creating an adequate, balanced, and varied diet.

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10
Q

What are the disadvantages of Canada’s Food Guide?

A
  • Not good for moderation
  • Rainbow is old
  • Guide depend on consumer demand and acceptance
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11
Q

Do Canadians consume enough fibre?

A

No! Fibre has gone up to 13.6g, but the recommendation is 25g.

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12
Q

The 2015 Dietary Guidelines did not mention cholesterol, why?

A

It has been proven that HEALTHY individuals do not need to keep an eye on their cholesterol intake.

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13
Q

Name the four groups in the Canadian Food Guide.

A
  • Vegetable and Fruit
  • Grain Products
  • Milk and Alternatives
  • Meat and Alternatives
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14
Q

What type of fat does the Canadian Food Guide recommend you eat each day?

A

Unsaturated fat

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15
Q

Which supplement does the Canadian Food Guide advise women and men over the age of 50 years to take?

A

A daily vitamin D supplement of 400 IU.

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16
Q

On any given list in the exchange system of diet planning, what does each portion of food provide about the same amount of?

A

Energy

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17
Q

What are enriched grain products fortified with?

A

Iron, thiamin, riboflavin, niacin, folate

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18
Q

Give an example of how a public message changed dietary trends.

A

In the 1980s, we told people to eat less fat, now they’re eating more carbs (simple carbs) –> obesity

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19
Q

What do our public messages focus on now?

A
  • Lower sugar
  • More complex carbs
  • Whole-grain
  • Reduce saturated fats, +++ unsaturated
20
Q

Who’s most likely to look at nutrition labels?

A

Older women with education

21
Q

What info do nutrition facts provide?

A
  • Serving size
  • Energy and 13 nutrients info
  • Nutrient amount
  • %Daily Value
  • Allergens
  • Contact Info
  • Best Before date (if application)
22
Q

What do nutrition facts aim to do?

A

Provide standardized, simple, useful info that is not misleading

23
Q

Name some of Health Canada food label proposals.

A
  • Calories with underline
  • Fat/Carb/Protein grouped together
    • potassium, + iron
  • %DV of sugar
24
Q

Why is potassium added to new food label proposal?

A

It is important to increase potassium, while decreasing sodium to control blood pressure.

25
Q

Why is iron added to new food label proposal?

A

Multiple deficiencies in North America

26
Q

What is considered a little/alot in %DV?

A
  • 5% = little

- 15% = alot

27
Q

Why is there no %protein value? Could that be a problem?

A
  • Since deficiency is not a big problem

- However, people should know

28
Q

How does Health Canada with to change the ingredients section?

A
  • Upper and lowercase
  • Sugar ingredients grouped together
  • Bullets to separate ingredients
  • Artificial colours listed by name
29
Q

How is %DV defined in Canada?

A

The amount of nutrient that healthy people should consume to maintain good health.
The target for most people, stay below UL.

30
Q

How is %DV defined in the USA?

A

The highest amount (RDA) consumed by a non-pregnant person on a 2000 kcal diet.

31
Q

Are nutrient claims regulated in Canada? Provide examples.

A

Yes

- Good Source: > 30% RDA

32
Q

How do Canadian and American Health claims differ?

A

Canada is very conservative, while USA is much more liberal

33
Q

What info do USA nutrition facts provide that Canada doesn’t?

A
  • kcal/g
34
Q

What is proximate analysis used for?

A

To calculate food composition?

35
Q

How do we analyze minerals?

A

The dry sample is put in a really hot oven, where it becomes ash.

36
Q

How do we analyze protein?

A

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.

37
Q

How do we analyze fat?

A

The dry sample is put into an organic solvent. Fat dissolves in organic solvents.

38
Q

How do we analyze fibre?

A

Fibre requires multiple tests since it is heterogenous

39
Q

How do we analyze carbohydrates?

A

Carbs are measured by subtraction: CHO = food-water-protein-fat-fibre-ash

40
Q

How do we measure the energy of a food?

A

Bomb calorimeter, temperature increase from burning foods is measured

41
Q

What are the 13 nutrients found in the Nutrition Facts table?

A 
fat
saturated and trans fats
cholesterol
sodium
carbohydrate
fibre
sugars
protein
vitamin A
vitamin C
calcium
iron
42
Q

Define nutrient claims.

A

Statements that characterize the quantity of a nutrient in a food.

43
Q

Define health claims.

A

Statements that characterize the relationship between a nutrient or other component in a food and a disease or health-related condition.

44
Q

According to Canada’s Food Guide, what % of food servings should be supplied from plant sources?

A

75%

45
Q 
What of the following is not found in plants?
Glucose
Lactose
Amino Acids
Saturated Fatty Acids
Unsaturated Fatty Acids
A

Lactose

1) Nutrition & Health (21 decks)

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