TOPIC 2.2: HEALTHFUL DIETS

Question 1

WHAT IS A HEALTHFUL DIET?

Answer 1

provides proper balance and nutrients that support health of the individual at their age and stage of life

Question 2

WHAT ARE THE ELEMENTS OF A HEALTHFUL DIET

Answer 2

Varied: variety of foods
adequate: provides energy, nutrients and fiber to maintain health
nutrient dense: nutrient to energy ratio
moderate: not too much or too little nutrient intake
balanced: coordination of foods consumed to meet nutrient needs

Question 3

WHAT FACTORS DRIVE FOOD CHOICE

Answer 3

• Social cues
• sensory: sight, smell, taste, texture, sound
• learned factors: family, culture, religion, friends, etc.

Question 4

WHAT SHOULD A HEALTHFUL DIET LOOK LIKE

hint: canada’s food guide

Answer 4

1/2 fruits and veggies: fresh, frozen, canned
1/4 protein: should include plant-based to reduce risk for diease
1/4 whole grain: more fiber= feel more full
water as drink of choice and for hydration

Question 5

WHAT IS ONE OF THE BEST WAYS TO ACHEIVE A BETTER DIET

Answer 5

avoiding processed foods and and focus on plant-based foods as well as looking at cultural contexts of eating

Question 6

EXPLAIN THE MEDITTERANIAN STYLE DIET

Answer 6

reccomended by canadian cardiovascular society
daily: fruits, veggies, legumes, whole grains, cheese, yogurt, etc
weekly: eggs, poultry, fish
monthly: red meat

olive oil main cooking oil, wine consumption is modertate, less CVD here

Question 7

EXPLAIN DASH DIET

Aproved by CVD

Answer 7

dietary approaches to stop hypertension
- foods rich in K, Ca, and Mg and limits foods high in sodium, saturated fats, and added sugars

focus: unprossessed fruits, veggies, whole grains and low fat dairy (daily)
moderate: lean meat, poultry,fish less than 170g/6oz daily
weekly: nuts, seeds, dry beans moderately

cooking oil is main oil

Question 8

WHAT ARE THE DIFFERENT VEGETARIAN DIETS WHAT ARE THEIR BENEFITS?

Answer 8

• lacto-ovo vegetarian
• lacto vegetarian
• ovo vegetarian
• vegan
  Protects against heart disease, some cancers, High Bp, type 2 diabetes, obesity, etc.

Question 9

EXPLAIN THE PORTFOLIO DIET

approved by CVD

Answer 9

• modified vegetarian diet which is meant to decrease LDL’s (bad cholesterol)
• associated with lower Bp, cholesterol, inflammation, and triglycerides

focus nuts (45g daily), plant protein (50g), sticky fiber (20g) helps trap cholesterol, plant sterols (2g)

Question 10

EXPLAIN THE NORDIC DIET

Answer 10

• plant based diet that is similar to the mediterannian, includes
• fruits, veggies, whole grains
• fat fish, high quality lean meat, low fat dairy and eggs
• many seeds, nuts and legumes

primary fat is canola oil

Question 11

BREIFLY DESCRIBE THE FOUNDATIONS FOR HEALTHY EATING

Answer 11

1. regularly consume fruits, veggies and whole grains, plant-based protein, unsaturated fat > saturated, water drink of choice
   - nutritious foods: fresh, frozen, canned
   - cultural choices improves diet for aboriginal people
   - energy balance depends on age, gender, and physical activity
2. food and beverages that undemrine healthy eating are processed and high in sodium, added sugars and unsaturated fat. alcohol can also contribute calories and increase risk for chronic disease
3. learning food skills
4. implementation of dietary guidelines

Question 12

WHAT ARE COMMON DIETARY CHOICES THAT UNDERMINE HEALTHY EATING

Answer 12

• high sodium, added sugars, unsaturated fat
• alcohol
• dietary risk
• tobacco

Question 13

WHAT IS FOOD ENVIRONMENT AND HOW DOES IT IMPACT FOOD CHOICES

Answer 13

Food environment: factirs that affect food choices, including type, quality and health information about food
- more processed food= increase liklihood of eating them= more risk for chronic disease
- sodium: high Bp= heart disease
- sugars: cause diabetes and type 2 diabetes
- saturated fats replace with healthy fat= lower risk of heart disease
- processed meat: high sodium and and saturated fat= increase risk for colorectal cancer

eat processed foods less often, small amounts, replace with healthy food

Question 14

WHAT IS FOOD MARKETING

Answer 14

food marketing: advertising that promotes the sale of of certain foods or food products

Question 15

WHAT ARE SOME RECCOMENDATIONS MADE BY THE CFG REGARDING PHYSICAL EXERCISE

Answer 15

• children should have atleast 60 min of moderte to vigorous exercise
• adults should have 150 min of moderate to vigorous activity per week
• eat variety of foods and choose water
• be aware of food marketing in regards to energy gells, protein powder, sports drinks and performance bars