Transcript 1101Lecture 2 powerpoint

Note
Please ensure you have the correct course syllabus
-this is Nutrition 1101-please see correct course
syllabus on my website (under Nutrition 1101)
Responsible for all that is said or communicated
in class plus anything else indicated
How many people have access to internet?
Please print off and bring notes to class
No wikipedia
Note
Stapled, hard copy of essay is the only acceptable
form of submission
Dietitian and field trip(s)- accreditors for PH
On that note the PH accreditors wanted nutrition to
be part of curriculum for PH- accreditors stressed
importance of a healthy PH workforce which in
part can be obtained by the PH workforce having
a good understanding of all aspects of
human nutrition presented in this course
Introduction to Nutrition
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What is nutrition?
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Why is nutrition important?
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What are the factors affecting nutrition?
What is nutrition?
•the science of foods and the nutrients and other
substances they contain, and their actions within
the body.
•more broadly it includes the social, economic,
cultural and psychological implications of food and
eating
Why is nutrition important?
•Maintains health
•Prevents disease
•Can help with disease regression (cure?)
What are the factors affecting nutrition ?
•History- e.g. historical factors including war, food
availability
•Psychology- e.g.eating disorders
•Economics-e.g. poverty
•Politics-e.g. ethnic cleansing
•Anthropology-cultural (e.g. religious) influences
•Sociology-e.g. eating in groups
•Health-e.g desire for health
•Combination of all the above-i.e. all related
Nutrients and Nutrition
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Nutrient defined
Classes of nutrients
How do nutrients work together for good
nutrition ?
Nutrients defined
Nutrient:
A molecule that affects metabolism in the body
Metabolism provides for the body:
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energy
building materials
maintenance
repair
Six (Seven?) classes of nutrients
Carbohydrates-sugars, starches, fibres
Lipids-fats,oils
Proteins-nitrogen containing compounds
Carbohydrates, lipids and proteins are found
in varying amounts in all foods of plant
or animal origin
Vitamins-assist in metabolism etc.
Minerals-assist in metabolism etc.
Water-moves nutrients around in body
Oxygen?
How do the nutrients work together for good
nutrition ?
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must have enough of a nutrient to:
get to where in the body it is needed
when it is needed
in the form it is needed
in the quantity it is needed
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if all above is in place then nutrients interact
with each other to produce disease prevention
and possibly regression
Principles of Good Nutrition
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Adequacy
Balance
Energy Control
Nutrient Density
Moderation
Variety
Adequacy
Diet provides sufficient energy and
enough of the nutrients to
meet 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
Energy control
Adequate balanced diet without overeating
type 2 diabetes-obesity contributes to this
epidemic
Nutrient density
Eating well without overeating:
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accomplished by having lots of nutrients relative
to energy content of food
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contributes to adequacy and energy control
Moderation
•Providing enough but not to much of a substance
•Contributes to adequacy, balance and energy control
Variety
•Eating a wide selection of foods within and among
the major food groups
•Contributes to adequacy, balance, energy control,
nutrient density and moderation
Canada’s Food Guide
•How to obtain adequacy, balance energy, control,
nutrient density, moderation and variety
•Canada’s food guide slide show
•Eating Well with Canada’s Food
Guide
Canada’s Food Guide Defines and Promotes Healthy
Eating for Canadians
• It translates the science of nutrition and health into
a a healthy eating pattern
• It emphasizes the importance of combining
healthy eating and physical activity
This Presentation will
Give You Information on:
• What amount of food you need:
– Servings per day
– What is a serving
• What type of food to choose, and
• The importance of physical activity
Eating Well with
Canada’s Food Guide
• Rainbow
• Background image
Having the Amount and Type of Food Recommended
and Following the Tips in Canada’s Food Guide will
help:
• Meet your needs for vitamins, minerals and other
nutrients
• Reduce your risk of obesity, type 2 diabetes, heart
disease, certain types of cancer and osteoporosis
• Contribute to your overall health and vitality
The Information Inside the Food Guide
What Amount of Food do You Need?
What is one Food Guide Serving?
• A reference amount
• Not necessarily what you would eat in one sitting
• A number of ways are used to illustrate a “Food
Guide Serving”
One Food Guide Serving of Vegetables and Fruit
is:
• 125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice
• 250 mL (1 cup) leafy raw
• vegetables or salad
• 1 fruit
One Food Guide Serving of Grain Products is:
• 1 slice (35 g) bread or ½ bagel (45 g)
• ½ pita (35 g) or ½ tortilla (35 g)
• 125 mL (½ cup) cooked rice, pasta, or
couscous
• 30 g cold cereal
• 175 mL (¾ cup) hot cereal
One Food Guide Serving of Milk and Alternatives
is:
• 250 mL (1 cup) milk or fortified soy beverage
• 175 g (¾ cup) yogurt
• 50 g (1 ½ oz.) cheese
One Food Guide Serving of Meat and
Alternatives is:
• 75 g (2 ½ oz.) or 125 mL (½ cup) cooked
fish, shellfish, poultry or lean meat
• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) peanut butter
Oils and Fats
• Include a small amount - 30 to 45 ml (2 to 3 Tbsp)
- of unsaturated fat each day
– This includes oil used for cooking, salad dressings,
margarine and mayonnaise
• Use vegetable oils such as canola, olive and
soybean
The type of food that you eat is
as important as the amount that
you eat!
Vegetables and Fruit
• Eat at least one dark green and
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one orange vegetable each day
• Choose vegetables and fruit prepared with
little or no added fat, sugar or salt
• Have vegetables and fruit more often than
juice
Grain Products
• Make at least half of your grain products whole
grain each day
• Choose grain products that are lower in fat, sugar
or salt
Milk and Alternatives
• Drink skim, 1% or 2% milk each day
Drink fortified soy beverages if you do not
drink milk
• Select lower fat milk alternatives
Meat and Alternatives
• Have meat alternatives such as beans, lentils
and tofu often
• Eat at least two Food Guide
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Servings of fish each week
• Select lean meat and alternatives prepared
with little or no added fat or salt
Counting Food Guide Servings in a Meal
Count the Food Guide Servings in this Meal
Vegetable Curry
• 125 mL (½ cup) fresh spinach
• (1 cup) carrot, cauliflower,
mushrooms, green beans, onion
• about 90 mL (6 Tbsp) chickpeas
• 15 mL (1 Tbsp) peanut oil
Canada’s Food Guide also Recommends:
– Satisfying your thirst with water
– Enjoying a variety of foods from
the four food groups
Canada’s Food Guide also Recommends:
– Limiting foods and beverages high in calories,
fat, sugar or salt
– Examples include cakes and pastries, doughnuts
and muffins, french fries and potato chips,
nachos and other salty snacks, alcohol, fruit
flavoured drinks, soft drinks, sports and energy
drinks
Read the Label
• Compare the Nutrition Facts table on food
labels to choose products that contain less
fat, saturated fat, trans fat, sugar and sodium
• Keep in mind that the calories and
• nutrients listed are for the amount
• of food found at the top of the
• Nutrition Facts table
Advice for Different Ages and Stages
• People of different ages and at different stages of
life have specific needs. These groups include:
• Children
• Women of childbearing age, and
• Men and women over the age of 50
Advice for Children
• Serve small nutritious meals and snacks
each day
• Do not restrict nutritious
foods because of their
fat content
• Be a good role model
Advice for Women of Childbearing Age
• All women who could become pregnant and
those who are pregnant or breastfeeding
need a multivitamin containing folic acid
everyday
• Pregnant women also need extra iron from
a multivitamin
Advice for Pregnant and Breastfeeding
Women
• Pregnant and breastfeeding women need extra
calories
– Include an extra 2-3 Food Guide Servings from
any of the food groups
Advice for Men and Women over 50
• The need for vitamin D increases after the age of 50
• In addition to following the Food
Guide, take a daily vitamin D
supplement of 10 µg (400 IU)
Eating Well and Being Active Work
Together for a Healthier You!
• The benefits of eating well and being active
include:
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Better overall health
Lower risk of disease
A healthy body weight
Feeling and looking better
More energy
Stronger muscles and bones
Be Active
• Physical Activity Guidelines recommend
accumulating:
2 1/2 hours of moderate to
vigorous physical activity each
week for adults
• At least 60 minutes a day for children
and youth
Take a Step Today…
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Have breakfast every day
Walk whenever you can
Spend less time being inactive
Eat vegetables and fruit at all meals and snacks
Enjoy eating with family and friends
Take time to eat and savour every bite
For More Information
Visit Canada’s Food Guide Online:
www.healthcanada.gc.ca/foodguide
Understanding Nutrition Labelling
to Make Informed Food Choices
Nutrition information provided on food labels
• Nutrition Facts
INGREDIENTS: Whole wheat, wheat
bran, sugar/glucose-fructose, salt,
malt (corn flour, malted barley),
vitamins (thiamine hydrochloride,
pyridoxine hydrochloride, folic acid, dcalcium pantothenate), minerals (iron,
zinc oxide).
• Ingredient List
• Nutrition Claims
• Health Claims
“Good source of fibre”
“A healthy diet…”
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Since 2005
Nutrition Facts:
• Easy to find
• Easy to read
• On most prepackaged foods
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What food products have Nutrition Facts?
Almost all prepackaged foods have Nutrition Facts.
Some exceptions are:
• fresh fruit and vegetables;
• raw meat, poultry, fish and seafood;
• foods prepared or processed at the store:
bakery items, sausage, salads;
• foods that contain very few nutrients:
coffee beans, tea leaves, spices;
• alcoholic beverages.
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Use Nutrition Facts…
• to easily compare similar foods
• to look for foods with a little or a lot of a specific nutrient
• to select foods for special diets
…to make informed food choices
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Nutrition Facts are based on a specific amount of food
Compare this to the amount you eat.
The specific amount is:
• listed under the Nutrition Facts title.
• listed in common measures you use
at home and a metric unit.
• not necessarily a suggested quantity
of food to consume.
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Examples of Specific Amount of Food
Food type
Bread
Suggested Serving Size
50 g (1slice), if unsliced
OR
25 - 70 g (1-2 slices), if sliced
Crackers and
15 - 30 g (4 crackers)
melba toast
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Specific amount of food
Compare it to the amount you eat.
Nutrition Facts
Amount you eat
Bran cereal with raisins
Bran cereal with raisins
1 cup (59 g)
1 ½ cups
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The % Daily Value (% DV) is:
Yogurt
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used to determine whether there is a little or
a lot of a nutrient in the amount of food.
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a benchmark to evaluate the nutrient
content of foods.
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based on recommendations for a healthy
diet.
How to use the % Daily Value
Follow these three steps:
Step 1: LOOK at the amount of food
Nutrition Facts are based on a specific amount of food.
Compare this to the amount you eat.
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How to use the % Daily Value
Step 2: READ the % DV
The % DV helps you see if a specific amount of food has a little or a lot
of a nutrient.
5% DV or less is a LITTLE
15% DV or more is a LOT
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How to use the % Daily Value
Step 3: CHOOSE
Make a better choice for you. Here are some nutrients you may
want…
more of…
• Fibre
• Vitamin A
• Calcium
• Iron
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less of…
• Fat
•Saturated and trans
fats
•Sodium
For example, if you would like to eat more fibre…
Cereal A
Cereal B
…
cereal A would be a better choice for you as part of a healthy lifestyle.
Remember: 5% DV or less is a little and 15% DV or more is a lot.
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The Ingredient List
• Lists all of the ingredients for a food by weight, from the
most to the least.
Example:
INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH
MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP,
SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY
LECITHIN, NATURAL FLAVOUR
• Is a source of information for certain nutrients.
• Is a source of information for people with food allergies.
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Nutrition Claims
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Are regulated statements made
when a food meets certain criteria.
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They are optional, and may be
found only on some food products.
Nutrition Claims
When you want to decrease the amount of certain nutrients, look for:
Free
Low
Reduced
Light
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none or hardly any of this nutrient
an example is “sodium free”
a small amount
an example is “low fat”
at least 25% less of the nutrient compared with a
similar product
an example is “reduced in Calories”
can be used on foods that are reduced in fat or
reduced in Calories
Nutrition Claims
When you want to increase the amount of certain nutrients, look for:
Source
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contains a significant amount of the nutrient
an example is “source of fibre”
High or
good
source
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contains a high amount of the nutrient
an example is “high in vitamin C”
Very high
or
excellent
source
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contains a very high amount of the nutrient
an example is “excellent source of calcium”
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Health Claims
Disease risk reduction claims
Example: “A healthy diet low in saturated and trans fats
may reduce the risk of heart disease. (Naming the food)
is free of saturated and trans fats.”
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General Health Claims
• General health claims are generally developed:
by third party organizations
by corporations
• Consumers should not solely rely on general health
claims to make informed choices
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Eating Well with Canada’s Food Guide
www.healthcanada.gc.ca/foodguide
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Vegetables and Fruit
Low sodium
vegetable juice
Canada’s Food Guide Messages
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Eat at least one dark green and one
orange vegetable each day.
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Choose vegetables and fruit
prepared with little or no added fat,
sugar or salt.
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Have vegetables and fruit more often
than juice.
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5 % DV or less is a little
Grain Products
Crackers
Canada’s Food Guide Messages
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Make at least half of your grain
products whole grain each day.
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Choose grain products that are
lower in fat, sugar or salt.
5% DV or less is a little
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Milk and Alternatives
Cheese
Canada’s Food Guide Messages
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Drink skim, 1%, or 2% milk each
day (or fortified soy beverages).
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Select lower fat milk alternatives.
Part Skim Cheese
15 % DV or more is a lot
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Tuna
Meat and Alternatives
Canada’s Food Guide Messages
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Have meat alternatives such as beans,
lentils and tofu often.
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Eat at least two Food Guide Servings
of fish each week.
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Select lean meat and alternatives
prepared with little or no added fat
or salt.
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5% DV or less is a little
Oils and Fats
Non-hydrogenated
margarine
Canada’s Food Guide Messages
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Include a small amount 30 to 45 mL (2 to 3 Tbsp) of unsaturated fat each day.
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Use vegetable oils such as canola,
olive and soybean.
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Choose soft margarines that are
low in saturated and trans fats.
5% DV or less is a little
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Canada’s Food Guide recommends to
Read the label
• Compare the Nutrition
Facts table on food labels
to choose products that
contain less fat, saturated
fat, trans fat, sugar and
sodium.
• The calories and nutrients
listed are for the specific
amount of food found at
the top of the Nutrition
Facts table.
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Nutrition Labelling Summary
 Use Nutrition Facts, the ingredient list, nutrition claims and
health claims to make informed food choices.
 Nutrition Facts are based on a specific amount of food compare this to the amount you eat.
 Use the % Daily Value to see if a food has a little or a lot of
a nutrient. Remember:
5% DV or less is a little, 15 % DV or more is a lot.
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Use nutrition information on food labels to help you
make better food choices.
For more information, visit:
www.healthcanada.gc.ca/nutritionlabelling
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Canada’s Food Guide
•Grain products-3-8 servings
•Vegetables and Fruit-Heart and Stroke
Foundation of Canada and Canadian Cancer
Society also recommend:
•4-10 servings of fruits and vegetables each day
serving is half cup or piece (eg whole carrot stick
or whole apple)
•Milk and alternatives-2-4 servings
•Meat and Alternatives-1-3 servings
Serving Sizes
Grains-e.g. 1 slice of bread
Vegetables and fruit - 1 piece
- 1/2 cup - 1 cup
Milk and alternatives- eg. 250 ml milk
Meat and alternatives – eg. 75 grams
Next Lecture
•History of Nutrition