Lecture 2 Flashcards
What are exchange systems and when would they be useful?
Foods are in “exchanges”
Portions/servings listed in “grains & starches,” “fruits,” “milk & alternatives” and “other” contain approx 15g of carbohydrate
¼ large bagel
1 medium apple
1 cup milk
½ cup chocolate milk
Can choose alternatives to diversify diet while also maintaining blood sugar.
Exchange systems can be useful for diet planning
For calorie control – ex. Weight Watchers
For controlling carbohydrate intake. Ex. Diabetes
What are the two ways nutrition facts tables present information?
Absolute quantities (such as grams)
Percentages of standards (% Daily Values)
What do daily values do, and what are the two types?
Give context to the actual amount of a nutrient
Recommended daily intakes for vitamins and minerals or reference standards for carbs, protein, fats, fibre, sodium
The Daily Values are of 2 types:
- Some suggest an intake goal to strive for, such as those for fibre, protein, vitamins & most minerals
- Others constitute healthy daily maximums, such as those for cholesterol, total fat, the sum of saturated fat & trans fat & sodium
What type of diet are calculations for daily value based on?
The calculations used to determine the “% Daily Value” figure for nutrient contributions from a serving of food are based on a 2,000-calorie diet
What is a lot and a little of a nutrient?
Allow one to see if a food contains a little (5% DV or less) or a lot (15% DV or more) of a nutrient.
What are the two types of nutrition claims?
Nutrient content claims and health claims
What is a nutrient content claim?
May highlight a nutrition feature of a food such as light, low, less, free.
Must meet criteria for specific claims defined by Canada’s Food and Drug Regulations (e.g., free, low, etc.)
What is a health claim?
Include two different types of claims: disease reduction claims and function claims (e.g., 7% of this nutrient helps with this)
Nutrient function claims are a subset of function claims
What is an example of nutrient content claims?
Excellent source of vitamin C; good source of potassium; source of folate (Tropicana Orange juice)
A very high source of fibre; low in fat; excellent source of iron, thiamin and folate; source of riboflavin and niacin (Catelli Healthy Harvest Rotini)
What are some examples of disease reduction claims?
Sodium and potassium, and the link to high blood pressure;
Calcium and vitamin D, and the link to osteoporosis
Vegetables and fruit reduce the risk of heart disease and some types of cancer
plant sterols help reducecholesterol
All highlight a relationship between the consumption of a food or ingredient and a person’s health.
What are function claims?
Describe the roles of a food or food constituent has on the normal functions or biological activities of the body.
What is an example of a function claim?
Consuming 7 grams of fibre from coarse wheat bran promotes regularity or consuming 3.5 grams of fibre from psyllium seed dailypromotes regularity
What is a nutrient function claim?
a subset of function claims and describe the well-established roles of energy or nutrients that are essential for the maintenance of good health or for normal development and growth
What is an example of a nutrient function claim?
Carbohydrate supplies energy, protein helps build and repair muscle or DHA, an omega-3 fatty acid, supports the normal physical development of the brain, eyes and nerves primarily in children under two years of age.
When did the nutrition facts table change?
Started in 2017 but the food industry had 5 years plus 1 year for COVID-19 (deadline: Dec 14, 2022)
What are some of the changes made to the food labels?
- Making serving sizes more consistent – easier comparison that is realistic for the amounts Canadians eat
- Revising the % daily value
- Adding a new % daily value for total sugar
- Adding potassium to the list of required nutrients - especially important for those w kidney disease
- Removing vitamin A and C (scurvy is not a concern)
- Adding mg for calcium, potassium and iron
- Adding a footnote at the bottom about % daily value
- Serving size and Calories stand out more
How are ingredients sorted on the ingredient list?
From most to least by weight
What changed for the ingredient list?
Grouping sugar-based ingredients in brackets after the name ‘sugars’
Listing food colours by their individual common names
What does “sugars” include?
White sugar, beet sugar, raw sugar or brown sugar
Agave syrup, honey, maple syrup, barley malt extract or fancy molasses
Fructose, glucose, glucose-fructose (also known as high fructose corn syrup), maltose, sucrose or dextrose
Fruit juice concentrates and puree concentrates that are added to replace sugars in foods
What foods are usually exempt from carrying a Nutrition Facts table *?
- Beverages with an alcohol content over 0.5%***
- Foods that contain very few nutrients, such as spices and vinegar
- Raw single ingredient meat, marine or freshwater animal product
- Foods sold only in the retail establishment where the product is prepared and processed from its ingredients
By Jan 1, 2026, a new front-of-package symbol will be required on foods high in at least one of what?
Sodium, sugars, saturated fat
Why will this front-of-package label be implemented?
- Frequent intake in foods high in sodium, sugars or sat fat linked to increased health risks such as: stroke, obesity, heart disease type 2 diabetes, high blood pressure, some cancers.
- Help shoppers make fast, informed choices
- Support health professionals in educating Canadians
What foods will be exempt from front-of-package labelling?
- Packaged individual portions that are only intended to be served by a restaurant or other commercial enterprise to accompany meals or snacks (for example, individually portioned crackers served with soup or creamers served with a cup of coffee)
- Milk and cream sold in refillable glass containers
foods in very small packages - Raw, single ingredient whole cuts of meat, poultry and fish that do not carry a nutrition facts table
- Foods with a protective effect on health, such as fruits and vegetables without added sodium, sugars, or saturated fat
- Certain dairy products, such as plain milk, plain yogurt and cheese because they are important sources of calcium that is needed to promote bone health and reduce the risk of osteoporosis
- Raw, single ingredient ground meats and poultry to avoid giving the impression that they are nutritionally inferior to whole cuts that do not carry a nutrition symbol
- Butter, sugar, salt and other products used for the same purpose as butter, sugar or salt, such as honey, celery salt, maple syrup, vegetable oils, seasoning salt
When did the change for Calories on menus of chains with 20+ locations in Ontario get made?
January 1, 2017
What did the Calorie change entail?
Amount per menu item
Statement about average Calorie requirement, however, individual calorie needs may vary
Some phytochemicals have significant effects on the body through actions such as?
Sensory properties
Acting as antioxidants
Mimicking hormones
Altering blood constituents in ways that may protect against some diseases.
What are some foods that are high in phytochemicals, that may promote health?
Whole foods
Wine
Tea
Chocolate
Soybeans
Flaxseed
Tomatoes
Garlic
What makes dark chocolate helpful, even though it can be rich in sugar and saturated fat?
Dark chocolate contains a flavonoid antioxidants that could potentially lower the risk of blood-clotting.
What is the recommendation for chocolate, then?
Obtain antioxidant phytochemicals with a focus on nutrient-packed, low-calorie fruits and vegetables, as well as calorie-free green or black tea and only on occasion, choose the chocolate.
Black tea - blocks iron absorption
What is helpful in tomatoes?
Eating five tomato-based meals weekly lowers risks of esophageal, prostate, and stomach cancers compared to avoiding tomatoes.
Lycopene, may inhibit cancer cell reproduction and protect against sun rays
Lycopene is found in tomatoes (especially cooked & products), papaya, watermelon, pink grapefruit
What is helpful about garlic?
Garlic has organosulfur compounds that may inhibit cancer in lab animals.
Ongoing research explores garlic’s potential benefits for allergies, heart disease, and ulcers caused by bacteria.
Studies on garlic supplements (powders and oils) have yielded disappointing results.
What are the basic chemical tastes?
Sweet
Sour
Bitter
Salty
Unami (the taste of MSG – meaty flavour, added)
What is the difference between flavour and taste?
Flavour is the total sensory impression when a food is eaten (aroma, texture, temperature, taste)
Why do people like sugar, fat, and salt?
Most people seem to like sweet, salty & fatty foods - sodium & chloride for salty, energy for fatty and sweet (brain).
People generally have aversions to bitter & sour tastes in isolation – turnip, coffee
The preference for sweet, salty and fatty tastes seems to be inborn and can lead to overconsumption of foods that offer them (now a marketing technique).
What is Ghrelin?
Basically the hunger hormone - tells your body to eat something & your taste buds guide you in judging whether foods are acceptable.
Enjoyment of sugars and fats encourage adequate energy intake (sometimes overconsumption) in what ways?
Sugars: provide energy for the brain
Fats: provide energy and essential ingredients – provide most energy/g
Enjoyment of salt: assures the consumption of sodium and chloride
Aversion to bitterness: discourages consumption of foods containing bitter toxins
The digestive system does what, overall?
Digests the food (break molecules of food into smaller molecules)
Absorbs the components (movement of nutrients into intestinal cells after digestion)
What is the digestive tract (overall)?
A flexible muscular tube extending from the mouth to the anus.
Swallowed food is not inside your body until you absorb it & some things pass through unabsorbed.
What is the mechanical aspect of digestion and where does it begin?
The mouth: chewing shreds food into small pieces to swallow. Saliva softens rough/sharp food and moistens/coats food, making it slippery. Chewing is also necessary for releasing nutrients trapped inside indigestible skins (flax seed & omega 3)
How does the mechanical aspect continue in the stomach & intestines?
Peristalsis (wave-like muscular squeezing) in the esophagus, stomach, and small intestine
Begins with the tongue’s movement, then the esophagus & pushes food along the digestive tract
What is at the base of the esophagus and why is it important?
Lower esophageal sphincter (LES or cardiac sphincter)
Prevents reflux of stomach contents into the esophagus
