week 1 Flashcards
macro nutrient
carbs, protein and fates
- theses provide energy
micro nutrient
vitamins and minerals
-dont provide energy but are essential (in small amounts)
what does a healthy day of eating look like
- plenty of veggies
-eat protein
-water for drink of choice - choose wholegrain foods
why are portion sizes important
the portion size might not contain the “whole” truth
what is the handy portion guide
-clenched fist: whole grain
-palm: lean protein fruits
-cupped hand nuts
-2 handfuls: veggies
-whole thumb: healthy fats
-tip of thumb: healthy oils
what are the recommendations for fruits and veggies
- in most natural state
- variety of color
- more veg than fruit
- 1 dark green and 1 orange
- local/close to home (less processed)
- whole v juice
- prepared with new additions
- fresh/frozen/canned
recommended for grains
- in most natural state
- at least 50% whole grains
- low glycemic index (digest longer)
- lower in fat, sugar and salt
- variety
recommended for protein
- natural state
- variety
- include plant based
- dairy
- 2 serving of seafood per week
- include nuts, seeds, legumes, tofu
- local
- include lean meats
recommendation for oils and fats
- natural state
- 50 % whole grains
- low glycemic index
- lower in fat, sugar, salt
- variety
what are the 6 prinicles of eating
- adequacy
2.balance - energy balance
- nutrient density
5.moderation - variety
what are the 3 ways to keep your meals in frequency
- blood sugar (3.7 mmol/L)
- the body works (hormones: insulin, glucagon)
- feeling (blood sugar low, tired, shaky?)
how can you stay in the happy place
- combine 2-3 food groups at each meal
- don’t go too long without eating
- opt for food in its most natural state
why is the atmosphere that we eat at important
helps us be conscious of hat we are eating, mindful of how we feel, makes a difference to your satiety, stress levels and food choices
4 aspect while grocery shopping
- store tours
- shopping perimeter of store
- shop with list
- understand how to use food labels
what are the 3 aspects of the food label
- nutrition facts (expiry date, claims, product information)
- % daily value
- regulated: food and drug regulations
orthorexia
obsession with healthy eating
what are the four locations we get our information from
- online
- the news
- registered dietician
- guides and books
what makes something online suspicious
-cannot determine author or a nutrition expert
-“forward to everyone you know”
-sensational info but haven’t heard it yet
-no references
-message has been debunked
what makes a website good
having all the 5 W’S
what is suspicious about news
-consumers benefit
-writers often have a limited understanding of the topic
-presenting findings from a single, recently released study
-lots of “surprisingly new findings” contradicting one another
what are pros and cons about 3 health professionals
physicians
-limited education in nutrition and no national standard
RD
-reliable nutrition advice
-10,000+hrs to pass national licensing exam
PHD
-good to talk about general nutrition recommendations but cannot prescribe
name 5 credible sources for advice
-cancer.ca
-diabetes.ca
-PHAC
-nutrition dept
-health Canada
