Chapter 2 Flashcards
(57 cards)
Diet Planning Principles
Adequacy, Balance, Energy (kcal) control, nutrient density, moderation, variety
Adequacy Diet Planning Principle
Diet that provides sufficient energy and all essential nutrients in amounts that meet the needs of healthy individuals.
A diet that lacks key nutrients, like iron, can lead to deficiency symptoms, such as fatigue or anemia.
Ensuring adequate intake of nutrients helps prevent these health issues.
Balance Diet Planning Principle
- Diet ensures adequacy - Consuming foods in the right proportions across major food groups; sufficient amounts of each nutrient without overemphasizing any one food group.
Energy (kcal) Control Diet Planning Principles
- managing energy intake to match the body’s energy needs.
- To maintain a healthy weight, the calories consumed from food must balance with the energy the body uses for metabolism and activity. Disrupting this balance can lead to weight gain or loss.
empty-kcalorie foods
denote foods that contribute energy but lack protein, vitamins, and minerals
nutrient profiling
ranking foods based on nutrient composition
the key to kcalorie control is to…
select foods of high nutrient density
Nutrient Density Diet Planning Principle
- Amount of nutrients a food provides in relation to the number of calories it contains.
- Foods with higher nutrient density offer more nutrients (like vitamins and minerals) for fewer calories, supporting both adequacy and energy balance.
Ex: - 50g cheddar cheese and 1 cup skim milk both have ~300 mg calcium.
- Cheddar has double the calories → skim milk is more calcium-dense.
Moderation Diet Planning Principles
- Contributes to adequacy, balance and kcal control
- promote intake of high nutrient dense foods and eat low nutrient dense foods not so often
- don’t overeat foods high in solid fat or added sugar
Variety Diet Planning Principles
- promotes adequacy, balance, kcal control, nutrient density, and moderation
- selecting foods from each of the food groups daily and varying your choices within each food group
- decreased contamination risk overtime
calculation for nutrient density
divide mg by kcal:
- 300 mg calcium / 85 kcal = 3.5 mg per kcal
- More mg per kcal, greater nutrient density
Food Guides
started WWII to help constraints
1992 & 2007: 4 food groups grain, veg, fruit, milk, and meat
2019: 3 groups vegetables, fruit, protein, grain and water
vegetables and fruit, what kinds are sources of what? and how many colours?
dark green veg - source of folate (vitamin B)
orange veg - source vitamin A
fresh/ frozen/ canned okay without additives
5 colours a day (HalfYourPlate; red, yellow, orange, green, blue, purple, white/tan/brown)
protein food options
- Legumes, nuts, seeds, tofu, soy, fish, shellfish, eggs, poultry, lean red meat, lower fat milk products
- Choose plant based more often
Whole grains
grain maintains same relative proportions of starchy endosperm, germ (seed that grows into wheat, rich in vitamins and minerals) and bran as the original, not refined
refined grains
coarse parts of food removed (leaves endosperm; contains starch and proteins)
enriched grain
addition of nutrients that were lost during processing
is multigrain the same as whole grain?
multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains.
milling flour does what?
gets rid of bran and germ (good parts), so they enrich grain products with thiamin, riboflavin, niacin, and iron
How to Eat - Canada’s Food Guide
eat with others
use food labels
limit highly processed foods
marketing can influence food choices
Food Labels contain what?
product
contact info of manufacturer, packer, distributor
expiry date
nutrition facts table
serving size
ingredient list
Ingredient list is what?
listed in descending order by weight
first few ingredients are main product
fortification
added vitamins and minerals
nutrition facts table includes what?
- Total calories
- Total fat (saturated and trans fat)
- Total carbs: starch, sugar, and fibre
- Fibre
- Sugars (natural and added)
- Protein
- Cholesterol
- Sodium
- Minerals: potassium, calcium, iron
- Based on 2000kcal diet for healthy person (sedentary young women, active older women, sedentary older men)
