Lecture 2b- Planning a healthy diet/Applying dietary guidelines 17 Sept. 2014
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Transcript of Lecture 2b- Planning a healthy diet/Applying dietary guidelines 17 Sept. 2014
Lecture 2b- 21 September 2017Planning a healthy diet/Applying dietary guidelines
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
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.
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
Eating Well with Canada’s Food Guide
• Rainbow
• Background image
Canada’s Food Guide Defines and Promotes Healthy Eating for Canadians
• It translates the science of nutrition and health into a a healthy eating pattern
• It emphasizes the importance of combining healthy eating and physical activity
This Presentation will Give You Information on:
• What amount of food you need:– Servings per day– What is a serving
• What type of food to choose, and• The importance of physical activity
Having the Amount and Type of Food Recommended and Following the Tips in Canada’s Food Guide will
help:
• Meet your needs for vitamins, minerals and other nutrients
• Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis
• Contribute to your overall health and vitality
The Information Inside the Food Guide
What Amount of Food do You Need?
What is one Food Guide Serving?
• A reference amount
• Not necessarily what you would eat in one sitting
• A number of ways are used to illustrate a “Food Guide Serving”
One Food Guide Serving of Vegetables and Fruit is:
• 125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
• 250 mL (1 cup) leafy raw • vegetables or salad
• 1 fruit
One Food Guide Serving of Grain Products is:
• 1 slice (35 g) bread or ½ bagel (45 g)
• ½ pita (35 g) or ½ tortilla (35 g)
• 125 mL (½ cup) cooked rice, pasta, or couscous
• 30 g cold cereal
• 175 mL (¾ cup) hot cereal
One Food Guide Serving of Milk and Alternatives is:
• 250 mL (1 cup) milk or fortified soy beverage
• 175 g (¾ cup) yogurt
• 50 g (1 ½ oz.) cheese
One Food Guide Serving of Meat and Alternatives is:
• 75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) peanut butter
Oils and Fats
• Include a small amount - 30 to 45 ml (2 to 3 Tbsp) - of unsaturated fat each day – This includes oil used for cooking, salad dressings,
margarine and mayonnaise
• Use vegetable oils such as canola, olive and soybean
The type of food that you eat is as important as the amount that
you eat!
Vegetables and Fruit
• Eat at least one dark green and • one orange vegetable each day
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt
• Have vegetables and fruit more often than juice
Grain Products
• Make at least half of your grain products whole grain each day
• Choose grain products that are lower in fat, sugar or salt
Milk and Alternatives
• Drink skim, 1% or 2% milk each dayDrink fortified soy beverages if you do not
drink milk
• Select lower fat milk alternatives
Meat and Alternatives
• Have meat alternatives such as beans, lentils and tofu often
• Eat at least two Food Guide • Servings of fish each week
• Select lean meat and alternatives prepared with little or no added fat or salt
Counting Food Guide Servings in a Meal
Count the Food Guide Servings in this Meal
• 125 mL (½ cup) fresh spinach
• (1 cup) carrot, cauliflower, mushrooms, green beans, onion
• about 90 mL (6 Tbsp) chickpeas
• 15 mL (1 Tbsp) peanut oil
Vegetable Curry
Canada’s Food Guide also Recommends:
– Satisfying your thirst with water
– Enjoying a variety of foods from the four food groups
Canada’s Food Guide also Recommends:
– Limiting foods and beverages high in calories, fat, sugar or salt
– Examples include cakes and pastries, doughnuts and muffins, french fries and potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks
Read the Label
• Compare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium
• Keep in mind that the calories and • nutrients listed are for the amount • of food found at the top of the • Nutrition Facts table
Advice for Different Ages and Stages
• People of different ages and at different stages of life have specific needs. These groups include:
• Children• Women of childbearing age, and• Men and women over the age of 50
Advice for Children
• Serve small nutritious meals and snacks each day
• Do not restrict nutritious foods because of their fat content
• Be a good role model
Advice for Women of Childbearing Age
• All women who could become pregnant and those who are pregnant or breastfeeding
need a multivitamin containing folic acid everyday
• Pregnant women also need extra iron from a multivitamin
• Pregnant and breastfeeding women need extra calories – Include an extra 2-3 Food Guide Servings from
any of the food groups
Advice for Pregnant and Breastfeeding Women
Advice for Men and Women over 50
• The need for vitamin D increases after the age of 50
• In addition to following the Food Guide, take a daily vitamin D supplement of 10 µg (400 IU)
Eating Well and Being Active Work Together for a Healthier You!
• The benefits of eating well and being active include:
• Better overall health• Lower risk of disease• A healthy body weight• Feeling and looking better• More energy• Stronger muscles and bones
Be Active
• Physical Activity Guidelines recommend accumulating:
2 1/2 hours of moderate to vigorous physical activity each week for adults
• At least 60 minutes a day for children and youth
• Start slowly and build up!
Take a Step Today…
• Have breakfast every day• Walk whenever you can• Spend less time being inactive• Eat vegetables and fruit at all meals and snacks• Enjoy eating with family and friends• Take time to eat and savour every bite
For More Information Visit Canada’s Food Guide Online:
www.healthcanada.gc.ca/foodguide
EXCHANGE LISTS
1) carbohydrates carbohydrate starch
vegetablesfruitsother carbohydrates
milks-non-fat and low fat milks-reduced fat
milks-whole
Other exchange groups2) protein-meat and meat substitutes
leanvery leanmedium fathigh fat
3) fat group
Canadian exchanges-www.diabetes.ca/clinical-practice-education/professional-resources/diet-nutrition-beyond-the-basics
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
-advertising and packaging issues and terms
Understanding Nutrition Labelling to Make Informed Food Choices
41
Nutrition information provided on food labels
INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).
• Nutrition Facts
• Ingredient List
• Nutrition Claims
• Health Claims “A healthy diet…”
“Good source of fibre”
42
Since 2005
Nutrition Facts: • Easy to find
• Easy to read
• On most prepackaged foods
43
What food products have Nutrition Facts?Almost all prepackaged foods have Nutrition Facts.
Some exceptions are:
• fresh fruit and vegetables;
• raw meat, poultry, fish and seafood;
• foods prepared or processed at the store:
bakery items, sausage, salads;
• foods that contain very few nutrients:
coffee beans, tea leaves, spices;
• alcoholic beverages.
44
Use Nutrition Facts…• to easily compare similar foods
• to look for foods with a little or a lot of a specific nutrient
• to select foods for special diets
…to make informed food choices
45
Nutrition Facts are based on a specific amount of food
Compare this to the amount you eat.
The specific amount is:• listed under the Nutrition Facts title.• listed in common measures you use
at home and a metric unit.• not necessarily a suggested quantity
of food to consume.
46
Examples of Specific Amount of FoodFood type Suggested Serving Size
Bread 50 g (1slice), if unsliced
OR
25 - 70 g (1-2 slices), if sliced
Crackers and
melba toast
15 - 30 g (4 crackers)
47
Nutrition Facts
Bran cereal with raisins
1 cup (59 g)
Amount you eat
Bran cereal with raisins
1 ½ cups
Specific amount of food Compare it to the amount you eat.
48
The % Daily Value (% DV) is:
• used to determine whether there is a little or a lot of a nutrient in the amount of food.
• a benchmark to evaluate the nutrient content of foods.
• based on recommendations for a healthy diet.
Yogurt
49
How to use the % Daily ValueFollow these three steps:Step 1: LOOK at the amount of foodNutrition Facts are based on a specific amount of food. Compare this to the amount you eat.
50
How to use the % Daily ValueStep 2: READ the % DVThe % DV helps you see if a specific amount of food has a little or a lot
of a nutrient.
5% DV or less is a LITTLE15% DV or more is a LOT
51
How to use the % Daily Value
Step 3: CHOOSE Make a better choice for you. Here are some nutrients you may
want…
more of…• Fibre• Vitamin A• Calcium• Iron
less of…• Fat•Saturated and trans fats•Sodium
52
For example, if you would like to eat more fibre…
Cereal A Cereal B
… cereal A would be a better choice for you as part of a healthy lifestyle.Remember: 5% DV or less is a little and 15% DV or more is a lot.
53
• Lists all of the ingredients for a food by weight, from the most to the least.
• Is a source of information for certain nutrients.
• Is a source of information for people with food allergies.
INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR
Example:
The Ingredient List
54
• Are regulated statements made when a food meets certain criteria.
• They are optional, and may be found only on some food products.
Nutrition Claims
55
Nutrition ClaimsWhen you want to decrease the amount of certain nutrients, look for:
Free • none or hardly any of this nutrient• an example is “sodium free”
Low • a small amount• an example is “low fat”
Reduced• at least 25% less of the nutrient compared with a
similar product• an example is “reduced in Calories”
Light • can be used on foods that are reduced in fat or reduced in Calories
56
Nutrition ClaimsWhen you want to increase the amount of certain nutrients, look for:
Source • contains a significant amount of the nutrient • an example is “source of fibre”
High or good
source• contains a high amount of the nutrient• an example is “high in vitamin C”
Very high or
excellent source
• contains a very high amount of the nutrient• an example is “excellent source of calcium”
57
Disease risk reduction claims
Example: “A healthy diet low in saturated and trans fats may reduce the risk of heart disease. (Naming the food)
is free of saturated and trans fats.”
Health Claims
58
General Health Claims• General health claims are generally developed:
• Consumers should not solely rely on general health claims to make informed choices
by third party organizations by corporations
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
Buying Groceries
Nutrient content claims-some further examples
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
Next up today…
ingestion/digestion/absorption/transport/metabolism/excretion common digestive problems
chapter 3
Next up today…
1) ingestion 2) digestion3) absorption4) transport5) metabolism6) excretion7) regulation of IDATME8) common digestive tract disorders
-dysregulation of IDATME
INGESTION
a) Mouth-open, chew and swallow
b) Tube feeding c) IV and catheter
DIGESTIONa) Sequencing of eventsb) Digestion -process by which food is broken down into absorbable units -anatomy
-function of each of anatomical parts-figure 3-1 Rolfes et al-mechanics
-muscular action of digestion-peristalsis-stomach action-segmentation
http://nutrition.jbpub.com/resources/animations.cfm?id=1&debug=0
-sphincters-secretions of digestion
Fig. 3-1, p. 74
digestive glands/secretions (enzymes)-saliva-gastric – water, HCl and pepsin-proteins-pancreatic juice/intestinal enzymes
carbohydraseslipasesproteases
summary of digestive secretions-pg 78
Summary of Digestive Secretions and Their Major Actions
TABLE 3-1 Summary of Digestive Secretions and Their Major ActionsOrgan or Gland Target Organ Secretion Action
Salivary glands Mouth Saliva Fluid eases swallowing; salivaryenzyme breaks down some carbohydrate.*
Gastric glands Stomach Gastric juice Fluid mixes with bolus;hydrochloric acid uncoilsproteins; enzymes break down proteins; mucus protects stomach cells.*
Pancreas Small intestine Pancreatic juice
Bicarbonate neutralizes acidicgastric juices; pancreatic enzymes break down carbohydrates, fats, and proteins.
Liver Gallbladder Bile Bile is stored until needed.
Gallbladder Small intestine Bile Bile emulsifies fat so thatenzymes can have access to break it down.
Intestinal glands Small intestine Intestinal juice
Intestinal enzymes break downcarbohydrate, fat, and protein fragments; mucus protects the intestinal wall.
Saliva and gastric juice also contain lipases, but most fat breakdown occurs in the small intestine.
E:\Media\Animations\chapter3\Digestive_Sandwich\0308.html
Absorption
1) define-passage of nutrients from gi tract into blood or lymph
A) simple diffusion-water small lipids/fat solublevitamins
B) facilitated diffusion-fructose/water soluble vitamins
C) active transport-glucose/amino acidsdo not confuse active transport with the transport
discussed below
2) anatomy-goblet cells/crypts/villi and microvilli
Fig. 3-10, p. 79
Transport
defined
getting nutrients, via blood or lymphatic systems,
to where needed (W)when needed (W)in the form needed (F)and in the correct quantities needed (Q)
WWFQ
anatomy of transport
two routes
-blood and lymph
Anatomy BLOOD ROUTE
Heart to artery to capillaries (intestine) to vein to capillaries (liver)–in liver get detoxification and preparation of nutrients for body use-vein to heart from liver for distribution to the rest of the body .
water soluble nutrients and smaller products of fat digestion go this route
Lymph route
Lymph (tissue spaces to blood) intestine to heart directly for distribution to rest of body
-larger fat digestion products and fat soluble vitamins (ADEK)
use this route
E:\Media\Animations\chapter3\Vascular_System\311.html
file:///E:/Media/Animations/chapter3/Vascular_System/311.html
Metabolism
Building up - requires energy
Tearing down- gives energy
Tearing down-provides building blocks to build up
-also leads to excretion
Excretion-in whole or as a metabolite
-urine-protein (urea), minerals, water, carbohydrate, vitamins
-feces-carbohydrates, lipid, vitamins, protein, water, minerals
-sweat-minerals,water-saliva?-minerals?, carbohydrates?,
lipids?, protein?, water?, vitamins?
-breathing-O2 and CO2
Regulation of IDATME
-all hinges on homeostasishomeostasis-maintenance of constant internal conditionshomeostasis can be disrupted by physical immaturity,
aging, illness, nutrition
-stomach pH homeostasis – pH 1.5-hormonalregulation-important for digestion
Regulation of IDATME
Digestion regulation
Pyloric sphincter
hold food ready for duodenum duodenum has pH sensors -too acid-close pyloric sphincter
and bicarbonate added to chymemaking chyme neutral and thenpyloric sphincter opens again
why? -pH important for enzyme function
Regulation of IDATME
Digestion regulation continued
hormonal regulation of 3 types of enzymes- type and amount of enzymesfrom pancreas
bile-fat emulsion-amount under hormonal regulation
fat slows peristalsis-hormonal
digestion regulation leads to absorption regulation
leads totransport regulation
Regulation of IDATME
•Ingestion regulates digestion •Digestion regulates absorption•Absorption regulates transport•Transport regulates metabolism (WWFQ)•Metabolism regulates excretion
Common digestive problemschoking- epiglottis-tough meats, hot dogs, nuts, grapes
carrots, hard candies, popcorn and peanut butter
vomiting-cause-gastric irritation -effects are : dehydration
: nutrient loss (salts) : teeth damage if excessive
(bulimia) : aspiration
-solution-replace salts/fluids by oral or IV
diarrhea-cause-infection, drugs, sorbitol, olestra, colitis -effects-if not reversed get dehydration and nutrient loss -solutions-oral or IV replacement of fluid and
nutrients with low fat small mealsand a gradual increase in fibre
Common digestive problemsconstipation-cause-failure to respond to defecation
signal -lack of activity (intestinal muscle tone) -medications -tumours
-solution-eat fibre(eg prunes)- attracts water -drink more water -eat fat- bile produced-attracts water
belching -cause-swallowing air, gallbladder disease or peptic ulcer
-solution-medical treatment of cause
gas-cause-carbohydrate rich diet with partial digestion of fibre ingut and rest goes to bacteria that make gas
-solution-change diet
Common digestive problems
heartburn and acid indigestion-cause-acid reflux-anatomical defect
-eat or drink too much -chew too little -smoking
-solution- if not an anatomical defect- eliminate other causes
ulcers-gastric or peptic (duodenal)-cell erosion -cause-not stress or spicy foods -H. pylori story
-AIDS drugs
-solution-avoid pertinent infections
disorders causing excessive gastric acid secretion
treat via- antibiotics
- withdrawal of offending foods
-withdrawal of caffeine or
alcohol on acase by case basis
Next lecture
Carbohydrates-structure and classification
-IDATME of carbohydrate