Reduce Your Cholesterol Through Diet - Balancing Dietary Fats
Lecture 2b- 16 September 2015 Planning a healthy diet/Applying dietary guidelines.
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Transcript of Lecture 2b- 16 September 2015 Planning a healthy diet/Applying dietary guidelines.
![Page 1: Lecture 2b- 16 September 2015 Planning a healthy diet/Applying dietary guidelines.](https://reader035.fdocuments.us/reader035/viewer/2022062422/56649f175503460f94c2da3b/html5/thumbnails/1.jpg)
Lecture 2b- 16 September 2015Planning a healthy diet/Applying dietary guidelines
![Page 2: Lecture 2b- 16 September 2015 Planning a healthy diet/Applying dietary guidelines.](https://reader035.fdocuments.us/reader035/viewer/2022062422/56649f175503460f94c2da3b/html5/thumbnails/2.jpg)
Lecture Outline
1) Planning a healthy diet
Canada’s food guideFood labelsExchange lists-originally for diabetics
2) Buying Groceries i.e. applying dietary guidelines
Canada’s food guideFood labels
3) Exercise
4) Next lecture –digestion/absorption/transport/excretion
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Planning a healthy diet
Do this :
Adequacy (A) Balance (B)
NRG control (C)Nutrient density (D)Moderation (M)Variety (V)
A, B, C, D, M, V = 6 dietary principles
These are the six dietary principles.
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By following:
food guides – Canada and others
- note that Canada’s food guide changed last in 2007
-relation between food guide and 6 dietary principles
food labels-relation between food labels and 6 dietary principles
exchange lists-attempt at keeping blood glucose controlled while meeting the six dietary principles
-exchange lists-originally developed for diabetics
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EXCHANGE LISTS
1) carbohydrates carbohydrate starch
vegetablesfruitsother carbohydrates
milks-non-fat and low fat milks-reduced fat
milks-whole
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Other exchange groups
2) protein-meat and meat substitutesleanvery leanmedium fathigh fat
3) fat group
Canadian exchanges-Appendix I7-I10-Rolfes et al.-10th edition
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Buying Groceries
Canada’s food guide i.e. applying dietary guidelines - go through Canada’s food guide
handout
Food labels-apply to good nutrition and exchange groups
-go through food labelling handout
-advertising and packaging issues and terms
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Buying Groceries Nutrient content claims-some examples
•a food that has a % DV of 5% or less for fat, sodium or cholesterol would be low in these three nutrients
•a food that has a % DV of 10% or less for saturated and trans fats would be low in these two nutrients
•a food that has a % DV of 15% or •more for calcium, vitamin A or fibre would be high in these three nutrients
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Buying Groceries
Nutrient content claims-some further examples
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EXERCISE
-RELATION TO NUTRIENTS
-nutrients needed for all tissues supporting exercise
-helps keep energy consumption in balance
-helps reduce disease – pre- and post-onsetunderweight (less than 18.5)normal weight (between 18.5 and 24.9)overweight (between 25 and 29.9)obese (30 and over)WC- < 94 cm males/ <80 cm females
-go through exercise tear off sheet
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Next lecture
ingestion/digestion/absorption/transport/metabolism/excretion common digestive problems
chapter 3