Lecture 2b- Planning a healthy diet/Applying dietary guidelines 20 Sept. 2010.
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Transcript of Lecture 2b- Planning a healthy diet/Applying dietary guidelines 20 Sept. 2010.
Lecture 2b- Planning a healthy diet/Applying dietary guidelines
20 Sept. 2010
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 Balance
NRG controlNutrient densityModerationVariety
These are the six dietary principles.
file:///D:/Media/Animations/chapter2/02ht1.html
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
EXCHANGE LISTS
1) carbohydrates carbohydrate starch
vegetablesfruitsother carbohydrates
milks-non-fat and low fat milks-reduced fat
milks-whole
Other exchange groups
2) protein-meat and meat substitutesleanvery leanmedium fathigh fat
3) fat group
Canadian exchanges-see internet notes
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
file:///D:/Media/Animations/chapter2/02nc1.html
-advertising and packaging issues
terms
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
Food labels
Terms:Carbohydrate
BranEnrichedFortifiedGermGlutenRefinedUnbleachedWheat flourWhite flourWhole grainWhole wheat flour
Food labels
Terms:
Vegetables/Legumes/Fruit
Milk,yogurt,cheese reduced fat/lowfat/non-fat
Meat/fish/poultryround or loin vs prime or choice
EXERCISE
-RELATION TO 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
file:///D:/Media/ABC_Videos/chapter32/index.html
-go through exercise tear off sheet
Next lecture
digestion/absorption/transport/excretion common digestive problems
chapter 3