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Flashcards in Public Health & Labelling Deck (64)
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1

A Nutritious DIet
(ABCMV)

- adequacy
- balance
- calorie balance
- moderation
- variety

2

Adequacy

Diet provides sufficient energy and enough of all the nutrients to meet needs of healthy people

3

Balance

Consume enough, in a reasonable portion

4

Energy balance

energy intake balances energy expenditure

5

Moderation

no deprivation
contributes to adequacy, balance, energy balance

6

Variety

improves nutritional adequacy

7

Nutrient density formula

(%nutrient RDA provided) /
(% energy provided)
in mg/kcal or yg/kcal

8

Nutrient density

foods that deliver the most nutrients for the least food energy

9

Low nutrient density

= empty calories

10

What measures temperature changes in a sample?

bomb calorimeter

11

Energy of PROTEIN

4 kcal/g

12

Energy of FAT

9 kcal/g

13

Energy of CARBS

4 kcal/g

14

Energy of ALCOHOL

7 kcal/g

15

US food guide

My Plate

16

USDA food groups

5 food groups : fruits, vegetables, grains, protein foods, milk & milk products

17

USDA recommendations

Recommendations are in cups & ounces, advise oil instead of solid fat

18

60% food bought in Canada is

processed & packaged

19

a diet high in __, __, __ is a major risk factor for obesity, heart disease, diabetes

sugars, sodium, sat fat

20

Which dietary guideline?
=> Food skills are need for healthy eating and food labels should be used as a tool to help Canadians

Guideline 3

21

Which dietary guideline?
=> don't consume processed, prepared foods and beverages and alcohol regularly

Guideline 2

22

Which dietary guideline?
=> consume more plant-based, whole grains, vegetables, fruits, protein foods, unsaturated fats, water
=> eat with others

Guideline 1

23

Difference between the old and new guideline?

OLD
- 50% whole grain
- milk & alternative on the side
- no "protein foods"

NEW
- 100% whole grain
- 3 food groups
- no portion sizes
- milk & alternatives are in "protein foods"

24

3 types of processed foods

- natural or minimally processed
- processed food
- ultra-processed food

25

Ultra-processed food

includes several stages of processing while adding salt, sugar or oils to the food

26

Processed food

Involves processing methods that are add salt, oils, sugars to natural or minimally processed food

27

Natural / minimally processed food

Obtained directly from plants or animals with little to no alteration

28

How to get more whole grain?

- 100% whole grain bread
- rolled oats
- cooked wheat, wild rice, brown rice, barley
- use whole wheat flour

29

What are F & V rich in?

- vitamins, antioxidants, phytochemicals
- minerals
- carbs & fiber

30

Is plant protein rich in cholesterol?

NO
Cholesterol comes from the liver

31

What are sources of omega 3 FA?

walnuts, flax seeds, enriched eggs, anchovies, sardines

32

How to improve eating habits

- be mindful
- cook often
- enjoy
- eat accompanied

33

Which agency is in charge of food labelling?

CFIA : Canadian Food Inspection Agency

34

Food labels

- serving size (mL or g)
- energie (cal-kcal)
- 13 nutrients
- %DV

35

On what is the %DV based?

2000kcal diet

36

13 nutrients

- total fat
- saturated fat
- trans fat
- cholesterol
- sodium
- carbohydrate
- fiber
- sugars
- proteins
- vit A
- vit C
- iron
- calcium

37

DV for cholesterol

300 mg

38

DV for sat fat

20 g

39

New DV for fiber vs old

28 g vs 25

40

New DV for calcium vs old

1300 mg vs 1000

41

New DV for vitamin A & C

These values don't exist anymore, used to be 1000RE and 60mg

42

New DV for iron vs old

18 mg vs 14 mg

43

Which values on the new label were changed?

Fat, sodium, carb, fiber, sugar, iron, potassium, calcium

44

Which values were erased?

Vitamin A and C

45

Which new DV appears?

Sugar : 100g

46

New DV for carbs vs old

275g vs 300g before

47

New DV for potassium vs old

4700mg vs 3500mg

48

New DV for sodium vs old

2300mg vs 2400mg before

49

Which DV decreased in the new food label?

sodium, carb

50

Which DV increased in the new food label?

fat, fiber, calcium, iron, potassium

51

What changed for the food label?

- new footnote to interpret DV
- new %DV for total sugars
- no more vit A&C
- potassium added
- portion size equalised among products
- single servings
- add a declaration "added sugars"
- amount of iron, calcium, potassium indicated in mg

52

"good source of", "high in"

≧ 15% DV

53

"excellent source", "very high in"

≧ 25% DV

54

"a source of", "contains"

≧ 5% DV

55

"Reduced"

< 25% of nutrient

56

Low sugar, low saturated fat

≤ 2g/serv

57

Low cholesterol

≤ 20mg/100g/serv

58

Low sodium

≤ 40 mg/100g (except meat, fish, poultry, cheese)

59

source of fiber
high source of fiber
very high source of fiber

≧ 2g/serv
≧ 4g/serv
≧6g/serv

60

Low fat

≤ 3g/serv

61

Healthy diet in Canada

- low sodium , high potassium (heart disease)
- adequate calcium, vitamin D (osteoporosis)
- variety of fruits & veg (heart disease)
- low in saturated and trans fat (heart disease)

62

Who regulates general health claims?

the federal government

63

New fat DV in the US vs CA

US: 78 g
CA: 75 g

64

What does the US food label have that CA doesn't?

The added sugars