Lecture 2

Question 1

5 characteristics of a nutritionous diet

Answer 1

1. ADEQUACY: It means that the diet provides sufficient energy and enough of all nutrients to meet the needs of healthy people
   
   • Nutrients in the body are constantly being used up:
     1. CHO, PRO and fat supply energy needed to support daily activities
     2. Vitamins and minerals needed for bodily growth and maintenance
   • ADEQUATE= need food to resplenich essential nutrients and maintin health and body weight
   • INADEQUATE intake of nutrients can lead to deficiencies and negatively affect health
     Ex: iron (used everyday to make red blood cells, deficiency= anemia
   2. BALANCE: too much of anything is not good for you!
      - The dietary characteristics of providing foods of a number of different types in proportion to each other
      Ex: iron rich sources like meat may be poor in other minerals like calcium
      Ex: calcium is found in milk + milk producys, which are poor in iton
   3. ENERGY BALANCE: energy intake vs energy expenditure
   4. MODERATION: occasional vs regularly eaten foods (solid fats and added sugars)
      - Moderation not equal to deprivation
      - All foods fits:
   5. Fat = good source of energy
   6. Cholesterol for cell structure and functionin
   7. Enjoyment
   8. VARIETY: ** the person can respect all 4 other points but not have variety
      - Improves nutritional adequacy
   9. Enjoy a wide selection of foods among and within food groups
   10. Includes foods with different colours
       - Reduces risk of nutrient inadequacy or intoxication

Question 2

nutrient density

Answer 2

Def: a measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer calories, the higher the nutrient density
= % of nutrient RDA provided
% of energy provided

EX: 300 mg de calcium in:
1. 50g of cheddar cheese
2. 1 cup of skim milk (fat free)
** so they provide the same amount of calcium but the cheese is like twice as much food energy (kcalories) as the milk.
Then the skim milk is twice as calcium dense as the cheddar cheese: it offers the same amount of calcium for half the kcalories
** skim milk is the better choice to control adequacy but also kcalories

Question 3

energy values of macronutrients ((how many calories are in a gram of carbohydrates? A protein?)

Answer 3

METABOLIZE ENERGY:

1. PRO= 4KCAL/G
2. FAT= 9 KCAL/G
3. CHO= 4KCAL/G
4. ALC= 7KG/G

COMBUSTIBLE ENERGY (
Slightly higher than what we will actually using (metabolizable energy)
1. PRO= 5.65KCAL/G
2. FAT= 9.4 KCAL/G
3. CHO= 4.15KCAL/G
4. ALC= 7KG/G

Question 4

US food policy, developping the dietary guidelines of american

Answer 4

Developping the Dietary guidelines for americans:
HHS ans USDA collaborate during a 3 stage process:
1. Review the sceince
2. Develop the guidelines
3. Implement the guidelines
4. Effect change i the population…

Question 5

characteristics of dietary guideline of americans

Answer 5

2015-2020 dietary guidelines:
- Evidence-based (science)
- Translate nutrient recommendations (DRI) into food recommendations
- Reviewed and revised every 5 years
- Proposed section on a SUSTAINABLE DIETS
** controversial … industry so it has been removed
KEY GUIDELINES:
1. Healthy eating throughout lifespan
2. Variety, nutrient density, amounts
3. Limit emplty calories (sugars and saturated fat)
4. Choose healthier foods and beverages
5. Support healthy eating patterns

KEY RECOMMENDATIONS:
- Tips on what healthy eating patterns include and limit

Question 6

USDA planning guides (5 major groups)

Answer 6

USDA Food Patterns:
5 major groups:
1. Fruits: contribute folate, Vit A and C, K, fiber. Choose whole or cup fruits more than fruit juice
2. Vegetables: contribute folate, Vit A and C and K and E, Mg, K, fiber. Consume everyday and choose variety between these 5 groups:
- Dark-green vegetables
- Red and orange vegetables
- Legumes
- Starchy vegetables
- Other such as asparagus, beets…
3. Grains: contribute folate, niacin, riboflavin, thiamin, iron, Mg, Se, fiber
- Make most (AT LEAST HALF) of the grain WHOLE GRAINS!!!
4. Protein foods: contribute protein, essential FA, niacin, thyamin, vit B12, Mg, K, Zn
Choose from the three subgroups twice a week
- Seafood
- Meats
- Nuts, seeds, soy products
5. Milk and milk products: contribute to protein, riboflavin, vit B12, Ca, K, and when FORTIFIED: vit A and D

6. OILS: NOT a food group but they are there because they contribute VIT E and essential FA

Question 7

myplate

Answer 7

The USDA MyPlate visual is intented to remind Americans to consume more nutrient dense and less of other types of foods while striving to achieve a healthy balance. My Plate is based on the the USDA Food patterns (5 groups of food of americans, subgroups and oil to meet people nutrients need)

- Educational tool
- Website alloes for personnal planning
- Lack of detail and distinction between food groups

Question 8

canada’s first food policy

Answer 8

• Roadmap for a healthier and more sustainable food system in canada
  
  • Public consultations, expert panels, surveys 2017 (no industries present, more about science)
  • Purpose:
    1. To help guide public, private and non-profit sectors on food related decisions and actions that can improve people lives, their health, and the health of the environment + economy
    2. To help canada meets its commitments under the united nation’s sustainable development goals, invluding to end hunger, promote good health, cut food waste and encourage a sustainable food system

Question 9

some statistics of populations + fractions of processed and packaged foods

Answer 9

• 1/3 kids and 2/3 adults are overwight or obese
  
  • 1 in 5 adults live with chronic diseases
• • diet is the number risk factors for chronic diseases!!!!
    
    • 1/3 canadiens eat enough foods
    • 50% of adult dont meet the minimum dailys serving of F and V
    • 25% of Canadians between 35-51 years old obtain 35% of their energy through fat

** chronic diseases cost money to the government

- 8/10 canadians say nutrition is important when choosing foods but:
1. 2/3 of packaged foods in the grocery store have sugars added to them
2. 3/4 of the sodium we eat comes from packacged and processed foods
3. 1/3 of the fat we eat comes from snacks and fast food

** 60% of the food we buy are PROCESSED AND PACKAGED

Question 10

canadian’s dietary guidelines

Answer 10

• GUIDELINE 1: nutritious foods are the foundation for healthy eating
• • Big importance of F and V, whole grains, unsatrurated fat…
    
    • GUIDELINE 2: processed or prepared foods and beverages that contribute to excess sodium, free sugars, or saturated fat undermine healthy eating and should not be consumed regurlary
    • GUIDELINE 3: food skills are needed to navigate the complex food environment and support healthy eating

Question 11

canadas food guides major points

Answer 11

EAT WELL. LIVE WELL

• • eat a variety of healthy foods each day
    
    1. Have plenty of F and V
    2. Eat proein foods
    3. Make water your drink of choice
    4. Choose whole grain foods
       - Before we encouraged for 1/2 whole grains, but now its for 100% whole
       - NO emphasis on meat
       - simplified approach that encourages plant-based eating and reduces the emphasis on meat and dairy.
       - The new approach, he said, “is not about portions, per se, but about proportions.” By following the “half fruits and vegetables” rule, he said, the department hopes to make the guide “real and actionable in your everyday life.” He added that more specifics may be added later, though likely geared toward health professionals or for institutions who need guidance in developing meal plans and diets
    • reduces those groups to three. The message in that change is clear: Eat more plants, and less meat and dairy. As such, the remaining groups are: fruits and vegetables; whole grains; and proteins – a new umbrella category that combines both dairy and meat, along with plant-based proteins such as tofu and chickpeas.

Question 12

definition fortified, refined, enriched, whole grain +

difference between in vitamins and minerals for whole grain and enriched

Answer 12

Def FORTIFIED: the addition to a food of nutrients that were either not originally present or present in an unsignificant amount. Fortification can be used to correct or prevent a widespread nutritient deficiency or to balance the total nutrient profile in a food

Def REFINED: the process by which the coarse parts of a food are removed. When wheat is finally into flour, the bran, germ and husk are removed, leaving only the endosperm

Def ENRICHED: the addition to a food of nutrients that were lost during processing so that the food will meet specific standard

Def WHOLE GRAIN: a grain that maintains the same relative proportions of starchy endosperm, germ and bran as the original (all but the husk); not refined. (so rich in fibers and all nutrients present in the original grain)
Ex: amaranth, barley, buckwheat, bulgur, corn, couscous, millet, oats, quinoa, rice, whole rye, whole wheat

In Canada, introduce mandatory requirement of grain products with thiamin, riboflavin, and niacin and the minerals iron, folic acid
** still, whole grain content more of VitB6, Mg, Zn, Fiber

Question 13

tips to increase whole grain intake

Answer 13

1. Look for breads that say 100% whole grain
   
   2. Switch half the white flour to whole wheat flour or quick oats in recipes
   3. Add cooked wheat, wild rice, brown rice, sorghum or barley to your soup
   4. Stir in a handful of rolled oats in your yogurt

Question 14

6 benefits of eating plant protein foods

Answer 14

1. Rich in fibre
   
   2. High in vitamins and minerals
   3. Low in saturated fat
   4. No cholesterol
   5. Budget friendly
   6. Environment friendly

Question 15

healthy fats

Answer 15

• Liquid fats
  
  • Essential FA come from food= omega 3 FA
  • SOURCES of omega 3:
    1. Walnuts
    2. Flaxseeds
    3. Omega 3 eggs
    4. Anchovies
    5. salmon

Question 16

healthy eating is more than the food you eat… 7 other things

Answer 16

1. Be mindful of your eating habits
   
   2. Cook more often
   3. Enjoy your food
   4. Eat meals with others
   5. Use food labels
   6. Limit foods high in sodium, sugar or saturated fat
   7. Be aware of food marketing

Question 17

nutrition facts - the original

Answer 17

1. Serving size
   
   2. E & 13 nutrients
      - energy,
      - total fat,
      - saturated and trans fat,
      - Cholesterol
      - Sodium
      - Total carbohydrate (includes starch, sugar and fibre)
      - Fibre
      - Sugars
      - Proteins
      - Vitamin A
      - Vitamin C
      - Iron
      - Calcium
   3. % daily value (mandatory on all prepackaged food since Dec 2007)

• • info that is :
    
    1. Standarized
    2. Simple
    3. Useful
    4. Not misleading or deceptive

Question 18

7 food labels change

Answer 18

1. Serving size information increased
   
   2. % Daily Value for Sugars is added
   3. Amounts of Potassium, Calcium and Iron are shown
   4. Increased size of Calories with thick underline
   5. Nutrients that provide Calories are listed below Calories (fat, CHO’ proteins)
   6. Vitamin A and C are removed; Potassium is added
   7. Quick rule (at the end)

Question 19

nutrient claims

Answer 19

1. A source of or contains: more than 5% DV
   
   2. A good source of OR high in: more than 15% DV
   3. Excellent source OR very high in: more than 25% DV
   4. FREE: none or hardly or any ex: sodium free
   5. LOW: a small amount ex: low fat
   6. REDUCED: less than 25% of nutrient of similar product ex: reduced in kcals
   7. LIGHT: products reduced in fat or kcal

Question 20

healthy claims in canada

Answer 20

A healthy diet…

1. Low in sodium and high in potassium and reduced risk of heart disease
2. With adequate calicum and vitamin D and reduced risk of osteoporosis
3. Low in saturated and trans fat and reduced risk of heart and disease
4. Rich in a variety of F and V may help reduce the risk oh heart disease (cancer)

Question 21

dairy value

Answer 21

It reflect dietary recommendations for nutrients and dietary components that have important relationship with health the % DV on a label provides an estimate of how individual foods contribute to the total diet.
It applies on a 2000kgcalories diet (right for women,young children), or 2500kcgcalories for men
** fresh F and V dont have DV
Ex: if there is img of iron, the DV of iron is 14mg, so it represents like 5% of the DV which is considerable

Question 22

ingredients list

Answer 22

• Ingredients are listed by weight, in descending order
  
  • Grouping of sugar-based ingredients
  • Bullet to separate ingredients
  • Food colors listed by name

Have to put all the ingredients, including additives used to preserve or enhance foods such as vit and minerals added to enrich or fortify products

Question 23

6 changes on US label

Answer 23

1. Serving size in large/bold type + revised
   
   2. Kcalories per serving in large/bold type
   3. Daily values revised for some nutrients, notably the total fat and total carbohydrate
   4. Separate listing for added sugar in grams as % daily value
   5. Nutrients become vit D, calcium, iron and potassium instead of vit A and C, calcium and iron (so change in nutrients required)
   6. Footnote explain daily values

Question 24

canadian daily values required on food labels + difference with US

Answer 24

1. Fat 75g
   
   2. Saturated fat 20g
   3. Cholesterol 300mg
   4. Sodium 2300mg
   5. Carbohydrate 275g
   6. Fiber 28g
   7. Sugars 100g (new)
   8. Calcium 1300mg
   9. Iron 18mg
   10. Potassium 4700mg

** vit A, C and protein dont require one

Difference with US:

1. Protein 50g
2. Added sugars 50g
3. Vitamin D 20ug
4. Fat 78g (not 75g like canada)