Lecture 2b- Planning a healthy diet/Applying dietary guidelines

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Lecture 2b- Planning a healthy diet/Applying
dietary guidelines 20 Sept. 2010
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Lecture Outline 1) Planning a healthy
diet Canadas food guide Food
labels Exchange lists-originally for
diabetics 2) Buying Groceries i.e. applying
dietary guidelines Canadas food guide Food
labels 3) Exercise 4) Next lecture
digestion/absorption/transport/excretion
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Planning a healthy diet Do this
Adequacy Balance NRG control Nutrient
density Moderation Variety These are the six
dietary principles.
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file///D/Media/Animations/chapter2/02ht1.html

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By following food guides Canada and others
-
note that Canadas 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 vegetables fruits o
ther carbohydrates milks-non-fat and low
fat milks-reduced fat
milks-whole
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Other exchange groups 2) protein-meat and meat
substitutes lean very lean medium
fat high fat 3) fat group Canadian
exchanges-see internet notes
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Buying Groceries Canadas food guide i.e.
applying dietary guidelines- go through Canadas
food guide handout Food labels-apply to
good nutrition and exchange
groups -go through food labelling
handout file///D/Media/Animations/chapter2/02nc
1.html -advertising and packaging
issues 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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Food labels Terms Carbohydrate Bran Enr
iched Fortified Germ Gluten Refined
Unbleached Wheat flour White
flour Whole grain Whole wheat flour
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Food labels Terms Vegetables/Legumes/Fruit
Milk,yogurt,cheese reduced
fat/lowfat/non-fat Meat/fish/poultry round
or loin vs prime or choice
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EXERCISE -RELATION TO NUTRIENTS -needed for
all tissues supporting exercise
-helps keep energy consumption in
balance -helps reduce
disease pre- and post-onset underweight
(less than 18.5) normal weight (between 18.5
and 24.9) overweight (between 25 and
29.9) obese (30 and over) WC- lt 94 cm
males/ lt80 cm females file///D/Media/ABC_Vide
os/chapter32/index.html -go through exercise
tear off sheet
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Next lecture digestion/absorption/transport
/excretion common digestive
problems chapter 3