Unit 2 Flashcards
Nutritious Diet
adequacy, balance, energy control, nutrient density, moderation and variety
Nutrient Density
nutrient content/energy content
Nutrition Facts
raise serving size daily values updated potassium - we need more >5% DV of sodium is good 15% DV or more is a lot
Nutrient Claims
Must meet canada food guide regulations
Good source of: >15% DV
Less: 25% less of an ingredient than reference
Light: if smth doesnt meet the criteria to be “less”
Organic: >95% ingredients per Canadian Organic Products regulation
Disease Risk reduction claim
well-established links between nutrient/component & reduction disease
Function Claim
well established benefit on a normal body function from consuming a nutrient
General Health Claim
dietary guidance/promote health through healthy eating
Notable nutrients in food groups: Veggies and fruits
carbohydrates, fibre, folare, vitamine A,C and K, magnesium, potassium
Notable nutrients in food groups: Grains
Carbs, fibre, folate, thiamin, riboflavin, niacin, magnesium, iron
Notable nutrients in food groups: milk
protein, riboflavin, vitamin A, D, B12, calcium, magnesium, phosphorus, potassium and zinc
Notable nutrients in food groups: meat and alternatives
protein, thiamin, niacin, fibre, folate, iron, B12, magnesium, potassium and zinc
- legumes, nuts, seeds: protein, fibre, folate, thiamin, Vit E, iron magnesium, potassium, zinc
A food guide serving is…
a reference amount
- not necessarily intended to represent what would be eaten in one sitting
- illustrations and different measures are used to help communicate what is one food guide serving
oils and fats
include a small amount (30-45mL) of unsat fat each day. (cooking oil, salad dressing, margarine, mayo)
- use veg oils such as canola, olive and soybean
- limit butter, hard margarine, and lard
women of childbearing age
need a multivitamin containing folic acid every day
- pregnant women need to ensure that their multivitamin contains iron
- pregnant and breastfeeding women need more cals
Men and women over 50
need for vit D increases after age 50, take a daily vit D supplement of 400IU of 10 ug
benefits of active lifestyle
- better overall health
- lower disease risk
- healthy body weight
- feeling and looking better
- more energy
- stronger muscles
be active
be active every day
- adults should get 2.5 hrs of moderate to vigorous PA every week and strengthening activities 2x a week
- children should get 60 min/day
eat well
- follow canadas food guide
- eat the recommended amount and type of food each day
- limit foods and beverages high in cals or sugar/salt
read the label
compare nutrition facts table on food to choose products with less fat, sat fat, trans fat, sugar and sodium
Divided plate methods
1/2 plate is veggies - 2 kinds 1/4 plate is grains 1/4 is meat/alternatives 1 fruit 1 cup of milk and alternative
Putting the plan into action
be familiar with…
- each food group
- serving sizes
- how many servings
- what constitutes a serving
From guidance to groceries
fruits and veggies!
- choose a variety of colours, include orange and dark green
- fresh, frozen and canned
- chose whole fruits and vegetables over juices
From Guidance to Groceries: Grains
- make 1/2 of your grains whole grains
From Guidance to Groceries: meat and alternatives
select lower fat options
From Guidance to Groceries: meat and alternatives
- choose fish, poultry and leaner cuts of beef and pork
- choose meat alternatives often including nuts, seeds, legumes and lentils
proposed changes to food guide
eating healthy is more than the foods you eat
- be mindful of eating habits
- cook more often
- enjoy your food
- eat meals with others
- drink water
- limit high sodium
- use food labels
- be aware of food marketing
Eat a variety of health foods each day
whole grain foods
plenty of fruits and veggies
protein foods
Guiding principle #1
A variety of nutritious foods and beverages are the foundation for healthy eating
- reg intake of veggies, fruits, whole grains and protein rich foods
- inclusion of foods that contain unsat fat
- intake of water
Protein quality and health
PDCAAS and DIASS scores of common high-protein food sources
- high scores are better
- milk protein concentrate is at the top of the list followed by whey protein and then soy protein
health shift in canada?
a shift towards a more plant-based diet can help canadians
- eat more fibre-rich food
- eat less red meat
- replace foods that contain mostly sat fat with foods with unsat fat\
Guiding principle #2
processed or prepared foods and beverages high in sodium, sugars or saturated fat undermine healthy eating
- limit intake of process or prepared foods high in sodium, sugar or sat fat
- avoidance of processed or prepares bevvies high in sugar
Guiding principle #3
Knowledge and skills are needed to navigate the complex food environment and support healthy eating
- selecting nutritious foods when shopping or eating out
- planning and preparing healthy meals and snacks
- sharing meals
