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Food and Nutrition 1030 > Lecture 2 - Planning a Healthy Diet > Flashcards

Lecture 2 - Planning a Healthy Diet Flashcards

1
Q

What are the 6 basic diet planning principals?

A 
Adequacy
Balance
Energy Control
Nutrient Density
Moderation
Variety
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2
Q

What is adequacy?

A

Need enough nutrients to support everyday body functions

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3
Q

What is Balance?

A

Everything you need, but not in excess or lacking of anything
-okay to treat yourself once in a while

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4
Q

What is energy control?

A

Getting enough but not so much that you end up storing it

  • weight loss/gain
  • can lead to malnutrition
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5
Q

What is nutrient density?

A

Nutritional value within a certain gram of food

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6
Q

What is moderation?

A

Getting everything you need to an extent

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7
Q

What is variety?

A

Getting nutrients from a diverse source

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8
Q

What are the groups in Canadas food guide based on?

A

Based on nutritive values

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9
Q

What are fruits and veggies going to mostly provide us with?

A

Carbs, fibre, volate, Vit A C K, Magnesium and K

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10
Q

Where are grain products going to mostly provide us with?

A

Carbs, fibre, folate, thiamin, riboflavin, niacin, magnesium, Fe

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11
Q

What are Milk and alternative products going to mostly provide us with?

A

Protein, riboflavin,Vitamin A D B12, Ca Magnesium, P, K, Zn

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12
Q

What are Meat and alternative products going to mostly provide us with?

A

Animal products: Protein, niacin, Vitamin B5, 12, Fe, mafnesium, K Zn

Plant products: Protein, fibre, folate, thiamin, Vitamin E, Fe, magnesium, K and Zn

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13
Q

Why are folates added to grains?

A

To prevent neurological developments and spinal cord development in pregnant women

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14
Q

What is the word part of Canadas food guid suggesting?

A
  • More vegetarian suggestions
  • More whole foods
  • Little added sugar and salts
  • plant based oils
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15
Q

Whats the difference between the rainbow guide and the word description of the guide

A

Rainbow guide is more of a overview/guiding principal

Word part goes more into detail on what the rainbow guid is actually suggesting

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16
Q

Which age groups are most at risk if they aren’t getting adequate nutrition?

A

Old, young and the sick

17
Q

When buying groceries, whats the general rule of thumb when choosing fruits and veggies?

A 
Chose a variety of colours
-most importantly orange and dark green
-fresh frozen and canned
-whole is better than juice
-
18
Q

When buying groceries whats the general rule of thumb for choosing grain products?

A

Make 1/2 your grains whole grains

19
Q

When buying groceries whats the general rule of thumb for choosing Milk and alternative products?

A

Select lower fat options

20
Q

When buying groceries whats the general rule of thumb for when choosing meat and alternatives?

A

Leaner cuts of meat/Fish
Alternatives often
-legumes, nuts, seeds,, lentils

21
Q

What absolutely has to be on every label?

A

% daily value of whats in the product

22
Q

How are the ingredients listed on product labels?

A

The list of ingredients has to be listed by the weight in the product

23
Q

What are the serving sizes like on food labels?

A

Common household measures and metric measures

  • within a specified range for similar products
  • teaspoon (5mL)
  • table spoon (15mL)
  • 1 Cup (240mL)
  • 1 fl oz (30mL)
  • 1 oz (28g)
24
Q

What are the 2 ways in which food labels have to present their information?

A

Absolute quantities (grams)

% of Standards (daily values)

25
Q

What are the Daily values based on?

A

The RDA or EER

26
Q

What is considered a high and low % DV of something on the food label?

A

5% or less = little

15% or more = a lot

27
Q

What has to happen for a food label to make a specific health claim?

A

Claim must meet criteria for specific claims defined by Canada’s food and Drug regulations

28
Q

How to convert the % value of an item to absolute weight?

A

Take 8% given on label and multiply it by the daily recommended absolute value

Ex: 8% of Daily Na
=0.08 x 2400mg
= 192.0 mg

29
Q

What is the RDA for Na and why is it controversial?

A

RDA currently 2400mg/day
This has been increased over time because of all the salt added to process foods and our increased consumption of processed foods
-UL is 2000mg
-RDA used to be ~1500

30
Q

What are the 3 groups of health claims?

A

Disease risk reduction claims

Function claims

General health claims

31
Q

Out of the healthiest individuals, which diet do they follow?

A

Vegetarian lifestyles

-adequate diet, not missing anything and a good overall mix of everything

32
Q

What is the vegetarian food guide good at doing?

A

Making sure you have adequate intake of nutrients that might otherwise be lacking

Protein
Zn
Fe
Ca
Vitamin B12, D
Omega-3 Fatty acids
33
Q

What does consuming animal products do for us?

A

Gives us the nutrients we cant produce ourselves

-probably happened over evolutionary time

Food and Nutrition 1030 (20 decks)

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