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37 Cards in this Set
- Front
- Back
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Canada's Guidelines for Healthy Living |
Enjoy a variety of foods Emphasize cereals, breads/grain products, veggies and fruits Choose low-fat dairy products, leaner meats, and foods prepped with little or no fat Regular physical activity and healthy eating Limit salt, alcohol, and caffiene |
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Nutrition Recommendations for Canadians |
Calorie control - provide and maintain a healthy body weight Include essential nutrients specified by DRI's -> minerals, vitamins Include no more than 5% total energy from alcohol No more than 4 cups coffee a day Fluoridated water < 1mg/L |
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Food Guides |
Diet planning tools -> putting nutrition into practice Sort food based on nutrient content -> note: items in a food group not always equal i.e. amount of protein in nuts vs. meat Suggest # servings/day of foods from each group (portions do not equal servings) Recommendations also help with goal of nutrient density is ONLY A GUIDELINE |
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Evolution of Food Guide |
Modern versions emphasize veggies over grains - rainbow shape directs concept that nutritious foods should contribute to the bulk of the daily calories Has splitting for different ages/genders due to needs and weight |
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Canada's Food Guide |
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Other Canada Food Guide Recommendations |
Oils and Fats -> use canola, olive, soybean oils Limit butter, shortening Avoid saturated/trans fats Meats -> Cook with little or no added fat Low sodium luncheon meats Fruits and Veggies -> Fresh/frozen/canned fruits with little sodium and light syrup At least one orange/dark green fruit/veggie a day -> antioxidants |
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Age Specific Food Guide Advice |
Children -> do not restrict fat content Women -> Multivitamin with folic acid every day Old People -> Vitamin D supplements to help absorb calcium |
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Food Guides around the World |
Central America -> Milk harder to get, grains are big Asian -> most are lactose intolerant, and a group specifically for oils Mediterranean -> Olive oil is big |
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Portion vs. Serving Size |
Food guide servings - Typical for one meal i.e. a cup of milk Food label servings - contains quantity of nutrients listed on label Food Portion - amount of food you eat at one time |
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Find portions, serving size, and nutrients in this statement: "I am having 2 cups of pasta" |
2 cups of pasta -> personal portion serving size -> 4 grain servings (1/2 a cup one serving in CFG) Food label will inform about nutrients in x amount of pasta |
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Portion Control |
Deck of cards = 75g of meat Tennis ball = medium fruit/potato Four dice = 45g cheese Typical fish = 1 cup |
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Portion sizes through time |
Have extremely increased through time -> timmies muffin is now worth 4 slices of bread in CFG |
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Food Labels Contain... |
1. Name of Product 2. Nutrition facts table 3. Ingredient list 4. Approved nutrient claims 5. Disease risk reduction claims 6. Name and contact info of manufacturer, packer and distributor 7. Best before/expiry date -> are different things (Best before = not as good nutrient quality after x, expiry = may get sick if consumed after x) |
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Nutrition Facts Tables Contain... |
1. Serving size 2. Calories 3. All macronutrients 4. Saturated/trans fat 5. Cholesterol 6. Sodium, fiber, sugars 7. Vitamins A/C, Calcium/Iron 8. % daily value -> allows for product comparison Rest of fat not in trans/saturated = unsaturated fat Rest of carbs not in fibers/sugars = starch |
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Ingredients List (Food Label) |
Lists ingredients in descending order by wieght |
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Nutrient Content Descriptiors |
"Excellent source of" = > 25% DV/serving "Good source of" = > 15% DV/serving "Low in" = < 5% DV/serving |
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Macronutrients in Nutrient Content Descriptors |
CALORIES-> "free" > 5 cal, "low" < 40 cal FAT -> "free" < 0.5g, "low" <3g FIBER -> "Source of" >2g, "High source" >4g, "very high source", .6g SODIUM -> "Free" < 5mg, "low" < 140mg |
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Low sodium and fat can contribute to what nutrient health claim? |
"Lower risk of heart disease" |
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Disease Risk Reduction Claims K, Na |
Reduce risk of high blood pressure
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Disease Risk Reduction Claims Ca, Vitamin D + Regular physical activity |
Reduce risk of osteoperosis |
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Disease Risk Reduction Claims Saturated/Trans fat (low) |
may reduce risk of heart disease |
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Disease Risk Reduction Claims Veggies and Fruit |
reduced risk of cancer |
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Disease Risk Reduction Claims Minimal fermentable CHO in products (gum) |
lowers risk of cavities |
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Plant sterols, oat fiber, unsaturated fats |
may reduce risk of heart disease |
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To find how many g of a macronutrient? |
multiply calories by cal/g value for each macronutrient |
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DRI's |
for macro/micronutrients on average, 100% of RDA/AI will be adequate over time Values based off scientific intake Generous margin of safety Apply to healthy persons only |
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RDA |
Recommended Dietary Allowances -> nutrient intake goals for individuals Meets most peoples needs From EAR numbers |
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AI |
Adequate Intake Nutrient intake goals for individuals used if RDA is not sufficient Only good for about 50% of population |
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EAR |
Estimated Average Requirements Population-wide averages for nutrition research and policy making |
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UL |
Tolerable Upper Intake Levels Upper limits for potentially toxic nutrients If undetermined -> simply unknown what it is |
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Special circumstances for DRI's? |
Smokers (more vitamin C) Vegetarians (more iron, vitamin B12) Vegas (Protein, iron, calcium, vitamin D) |
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EER |
Estimated energy requirements average energy intake predicted to maintain healthy body weight based on age, gender, weight, level of physical activity |
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DRI |
Nutrient standards |
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ADMR |
Acceptable macronutreint distribution ranges |
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ADMR for Macronutrients |
CHO - 45-65%, Fat - 20-35% Protein - 10-35% |
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HEI |
Healthy Eating Index Numerical scoring for a healthy diet 5 - foods eaten 4 - moderation 1- variety |
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Exchange systems |
Diet planning guides for specific purposes (i.e. weight watchers, a vegetarian) One for Canada for diabetes |
