Transcript Lecture 2b powerpoint

Lecture 2b
16 September 2015
Overview of Nutrition
Overview of lecture
• sources of nutrition information-reliable
versus unreliable sources of information and
how to tell the difference
• planning a healthy diet (including the 6
dietary principles), importance of the
combination of good nutrition and physical
activity
• eating well on a low income
Sources of nutrition information-usually reliable
University publications (.edu)
Web sites ending in .gov or .org
Peer reviewed journal publications (American
Journal of Clinical Nutrition, Nutrition Research,
British Journal of Nutrition, Nutrition Reviews,
New England Journal of Medicine, Lipids,
Journal of Lipid Research, Proceedings of the
National Academy of Sciences, Journal of
Biological Chemistry and Journal of Clinical
Investigation)
Sources of nutrition information-usually reliable
Government
Health Canada
http://www.hc-sc.gc.ca
Nova Scotia Department of Health
www.gov.ns.ca/health/
Cape Breton Regional Health Unit
www.cbdha.nshealth.ca
Pharmaceutical and nutraceutical firms (.com) –
caution- they have something to sell but good
science required by Health Canada before
approval is given.
FDA
Sources of nutrition information-usually reliable
Volunteer Agencies
Canadian Cancer Society
http://www.cancer.ca/
Canadian Diabetes Association
www.diabetes.ca
Heart and Stroke Foundation of Canada
http://ww1.heartandstroke.ca/
Sources of nutrition information-usually reliable
Consumer groups
American Council on Science and Health
www.acsh.org
Federal Consumer Information Centre
http://www.pueblo.gsa.gov/
International Food Information Council
http://www.ific.org/
Sources of nutrition information-usually reliable
Professional Associations
American Dietetic Association
http://www.eatright.org/
Dietitians of Canada
www.dietitians.ca
American Medical Association
http://www.ama-assn.org/
Canadian Medical Association
www.cma.ca
Sources of nutrition information-unreliable
• Firms and other organisations that are here one day
and gone the next
• Firms that claim to have qualifications in the field
but can produce no evidence of qualifications
Sources of nutrition informationreliable or unreliable
• Be cautious with .com
Reliable versus unreliable sources
of nutrition information based on:
•
•
•
Credentials
Real results
Evidence of misinformation
Credentials for reliability for sources of nutrition
information
-nutrition and/or dietetics training from
an accredited university (who is doing the
accreditation?)
-at least 3-4 years of training from a properly
accredited university to be reliable
Credentials for reliability for sources of nutrition
information
Watch out for:
• people using nonsense terminology like
“nutrimedicine”
• fee for degree schools
• liberal use of the word doctor
• members of “professional societies”
• dietitian or nutritionist-this term may be
unregulated in some placesjurisdictions
Reliable nutrition information
Real credentials yield real results usually:
-however, watch out for dry labing or fixing
results
-real results are only gained by the scientific
method
Reliable nutrition information gained by the
scientific method. The scientific method involves
a(an):
-hypothesis
-objective
-method-validity and numbers of
subjects
-results-data and statistics are
accurate
-discussion and interpretation
Reliable nutrition information gained by the
scientific method. The scientific method also
involves:
Conclusions
-not generalised to all people – use of word
may
References
Publication in reputable peer-reviewed journals
Repetition- within group and by multiple
groups
Reliability of nutrition information
Identifying misinformation via:
• personal testimonials (paid or otherwise) and
hearsay and gossip-none of these use the scientific
method
• time-testing
Is it really true?- true findings would
be widely published over time
• nonsense medical jargon
e.g. Hunger stimulation point
Identifying misinformation about
nutrition via involvement/use of:
Paranoia
people are just out to get me- especially my
competitors
Quick and easy fixes
who knows of the overnight cancer
treatment?
Natural products
natural is not necessarily safer or better
Identifying misinformation about
nutrition via involvement/use of:
Satisfaction guaranteed
How, over what time, what recourse does
one have?
One product does it all
Is there only one chemical reaction or
disease in the body?
Glossy adverts – in all media
Watch out for the slick willy approach:
Have I got a deal for you
Identifying misinformation about
nutrition
-people telling you not to listen to
physicians or other qualified
persons
Reliability of nutrition information
Remember:
if it is too good to be true then it likely is not
true and
that the internet is hard to regulate- the internet is
worldwide and not every country has
regulations at the point of source
Planning a healthy diet
-plan out your week ahead keeping Canada’s food
guide and physical activity in mind
-emphasis on:
-fruits, vegetables, whole grains
and low fat milk products and milk
product alternatives
-lean meats, poultry, seafoods, eggs, seeds
and nuts
-low saturated (?), trans, sodium intake
-matching your calories (input) with your
physical activity (output)
-six dietary principles
Principles of Good Nutrition = The six dietary
principles
•
•
•
•
•
•
•
Adequacy (A)
Balance (B)
Energy Control (C)
Nutrient Density (D)
Moderation (M)
Variety (V)
Remember ABCDMV
Adequacy
Diet provides sufficient energy and
enough of the nutrients to
meet (but not exceed) the needs of healthy
people.
Balance
Getting enough but not too much of each type of food
Meats fish and poultry rich in iron but poor in
calcium
Milk-rich in calcium but poor in iron
Helps to ensure adequacy
Energy control
Adequate balanced diet without overeating
Calories in should = calories out in a person of
normal waist circumference
Calories out = basal metabolism plus physical activity
Basal metabolism = energy expenditure lying still
Nutrient density
Eating well without overeating accomplished by:
•
having lots of nutrients relative
to energy content of food ( nutrient density)
•
avoiding/seriously limiting empty kcal foods like
soft drinks, candies, chips (few nutrients
relative to energy content of food)
•
remember that nutrient density contributes to
adequacy and energy control
Moderation
•avoiding or seriously limiting empty kcal foods
•contributes to adequacy, balance and energy control
Variety
•Eating a wide selection of foods within and among
the four food groups in Canada’s food guide
•Contributes to adequacy, balance, energy control,
nutrient density and moderation
Importance of combining a good diet with physical
activity
• A good diet allows one to be physically active
• Physical activity burns calories and is an appetite
suppressant-this controls waist circumference and
hence certain diseases-physical activity ties in with
energy control
• Get a minimum of 150 minutes a week of
moderate (e.g. brisk walking (> 5 km/hour but not
race walking) to vigourous exercise (e.g. jogging
or race walking) - walking is cheap-all that is
required is two feet, two legs and a safe place to
walk-no expensive gym membership required!!
EXERCISE GUIDELINES
http://www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-adultsENG.pdf
Eating well on a low income
Remember in terms of cost /kg
meats > dairy >fruits and vegetables> grains
-these principles maintained by following
Canada’s Food Guides
(food groups and numbers of servings)
Chicken and pork are cheaper/kg than beef
and lamb
DO:
Buy in bulk, freeze what you can
Buy unprocessed foods
Buy unpackaged foods wherever possible
Buy only what you can eat to maintain
components of food selection without
waste (reliable fridge and freezer)
DO:
Read flyers and watch for coupons
Shop at bulk food stores or join a food coop
Avoid high-end chain stores
Live with people who share your enthusiasm for
a healthy diet and like similar foods
DO:
Repeat menu every 3 weeks (chicken, pork, beef,
specific type of fish)
Perhaps substitute soybeans for beef
Remember that carrots, peas, chickpeas, various
beans, rice and potatoes are
relatively inexpensive and very nutritious when
consumed in accordance with the dietary principles
listed above and Canada’s food guide
Not substitute supplements for food
Menu for the week
Sunday
Breakfast
eggs
bread
1-2 % milk
Lunch
bread
fruit
fruit juice
Dinner
vegetables
fish
fruit juice
Monday
Breakfast
cereal
bread
1-2 % milk
Lunch
salad
fruit
fruit juice
Dinner
vegetables
rice
1-2 % milk
Tuesday
Breakfast
cereal
bread
1-2 % milk
Lunch
cheese
fruit
fruit juice
Dinner
pancakes
fruit juice
Wednesday
Breakfast
cereal
bread
1-2 % milk
Lunch
bread
fruit
fruit juice
Dinner
vegetables
fish
Thursday
Breakfast
cereal
bread
1-2 % milk
Lunch
salad
fruit
fruit juice
Dinner
chicken
rice and vegetables
fruit juice
Friday
Breakfast
cereal
bread
1-2 % milk
Lunch
bread
fruit
fruit juice
Dinner
pasta with vegetables
1-2 % milk
Saturday
Breakfast
cereal
bread
1-2 % milk
Lunch
salad
fruit
fruit juice
Dinner
vegetables
Fish, fruit juice
GROUP ACTIVITY
assess the above menu and write in specific foods
Summary of lecture
• sources of nutrition information-reliable
versus unreliable sources of information and
how to tell the difference
• planning a healthy diet (including the 6
dietary principles), importance of the
combination of good nutrition and physical
activity
• eating well on a low income