Transcript CFG power point

NUTRITION MESSAGES FOUND IN
CFG
NUTRIENTS
Foods are classified into groups based on the
nutrients that they provide.
 No single food group provides on the nutrients
the body needs
 Variety is the key

IN EACH FOOD GROUP SOME FOODS ARE
BETTER CHOICES THAN OTHERS
Nutrient DENSE – high in a variety of nutrients
and low in calories. Choose whole grains instead
of refined grains and whole fruits instead of fruit
juice
 Energy DENSE – high in calories (energy)
relative to the size. Consuming to high – can
lead to weight gain
 Empty CALORIE – no significant nutrients other
than fat, sodium and sugar

NUTRIENTS IN VEGETABLES AND FRUITS
Carbohydrates – sugar (sweet fruits); starch
(potatoes); fibre (all fruits and vegetables
 Vitamin A – Orange vegetables
 Vitamin C – citrus fruits
 Vitamin B9 (Folic Acid) – green leafy vegetables

NUTRIENTS IN GRAIN PRODUCTS
Carbohydrates – starchy – brown rice
 B Vitamins (thiamin, riboflavin, niacin, folic acid)
– whole grains
 Limited protein and fat (make healthy choices)

NUTRIENTS IN MILK AND ALTERNATIVES
Protein
 B vitamins
 Calcium and Magnesium and Potassium
 Fat
 Fortified Vitamin D (added)
 Do not provide a large amount of Carbohydrates

NUTRIENTS IN MEAT AND ALTERNATES
Protein
 Saturated Fat
 B- vitamins
 Low in fibre and Carbohydrates

CHOOSE OIL AND FATS CAREFULLY
25 % of Canadians consume higher fat than
needed
 Females – 50 – 75 g/day
 Males – 70-105 grams/day
 How much fat do you need in a day?
Weight in LBS ________ X 75= ______grams /day

LIMIT CONSUMPTION OF CERTAIN
BEVERAGES
If a person eats more that usual , he or she
usually compensates by eating less food later in
the day. However, if a person consumes more
calories through beverages he or she does make
the same adjustment, and ends up consuming
more total calories
 Drink water, low fat milk
 Limit sweetened drinks, sports drinks and
alcohol

BE ACTIVE
Maintain an appropriate weight
 Build and maintain strong muscles and bones
 Reduce risk of disease (type 2 diabetes,
cardiovascular disease, certain cancers)
 Maintain mental health
 HOW MUCH do you need in a day? – 30 – 60
minutes of moderate to vigorous

ADAPTING RECIPES
modifying ingredients
 cooking methods
 Serving size

TO REDUCE FAT
Add less (butter and oils
 Use reduced versions (cheese and milk)
 Trim visible fat or buy lean meats
 Bake, grill or poach instead of fry

TO REDUCE SALT
Replace salt with herbs, spices and other
seasonings
 Use lower sodium versions of processed foods

TO REDUCE SUGAR
Reduce sugar content slightly (no more that 25%
for baked goods)
 Replace with puree in baking ( no more that 25
%)

TO INCREASE FIBRE
Replace some or all white flour with whole-grain
flour
 Use brown rice and whole-grain pasta
 Add vegetables, fruits, whole grains to recipes

TO REDUCE CALORIES
Reduce serving size
 Reduce amounts of high calorie foods (meat and
cheeses, toppings)

KEY MESSAGES OF CFG
Variety
 Serving Size
 Benefits

ASSIGNMENT
1.
2.
Modify the menu
Energy Drinks
https://www.youtube.com/watch?v=CVwBMuY
CDe4
ENERGY DRINK
After reading the short article write a brief
summary of what you learned.
 Do you think listing the ingredients and
nutritional information for energy drinks on the
container will discourage people from buying
them? why or why not.
 Select any energy drink of you choice – state the
caffeine per 250 ml for that drink – how does it
compare to the maximum limit? How much
sugar? What other ingredients should be
concerned about?
 How are energy drinks consumed compared to
coffee? Why is that a concern?
