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