Transcript Maria-Food guides presentation Maria Quintero (1)x (4786654)

Health and Nutrition
Canada and Venezuela
Food Guide
ESL CLB 6
Amalia Koutakos
Presented by Maria Quintero
Food guide
Food guide
Eating Well with Canada's Food
Guide is in the shape of a rainbow
and each color represents one of
the four food groups:
• Vegetables and Fruit.
• Grain Products.
• Milk and Alternatives.
• Meat and Alternatives.
Canada's Health Food Guide
Venezuela’s food guide is the
“food spinning top”, which is
divided into five food groups:
• Cereals an tubers at the top.
• Followed by vegetables and
fruits.
• Animal-source foods.
• Fats and sugars.
The string is a line of water
where a family engages in
physical activity.
Venezuela's National Institute of Nutrition's (INN)
'Spinning Top of Foods' (Image: INN).
Food guides is based on a foundation diet concept - they identified minimum requirements,
necessitating those with higher needs to self-select more food. The total diet approach aimed to meet
both energy and nutrient requirements, recognizing that energy needs vary.
In order to have a healthy nutrition that suits the nutritional recommendations for the Venezuelan
population, the Nutrition Institute classified foods into groups according to their nutritional value
and each of them was given a distinctive color.
With the total diet approach came large ranges in the number of servings from the four food groups to
accommodate the wide range of energy needs for different ages, body sizes, activity levels, genders
and conditions such as pregnancy and nursing.
Grains, cereals, tubers and legumes are identified in yellow; vegetables and fruits in green; milk,
meat and eggs in blue; sugars in gray; fats and vegetable oils in orange and as a complement, the
rope of the spinning top represents water and the physical activity which ensures a better quality
of life.
To meet higher energy needs, the rainbow schematic encouraged selection of more servings from the
Grain Products and Vegetables and Fruit groups, a concept that was graphically presented through
larger bands of the rainbow compared to those used to illustrate the Milk Products and Meat and
Alternatives groups.
The way in which foods are organized in the spinning top is intended to guide the population with
respect to a proper and balanced intake of foods. That is to say, is provides a guide for the body to
achieve all the nutritional components to improve growth, development and health.
Comparison of the two Food Guides:
Same between Canada’s Food Guide and Venezuela’s Food Guide
• They represent three groups with the same colours for: Vegetable and fruit is
green, Grain products is yellow and Milk is blue.
• The classified are foods into groups according to their nutritional value and each
of them was given a distinctive color
Differences between Canada's Food Guide and Venezuela’s Food Guide
• The Venezuela’s food guide looks like a spinning top but does not look like a rainbow.
• The Canada’s food guide have one less food groups than Venezuela’s food
guide.
• The Venezuela’s food guide includes physical activity in it’s food guide but Canada’s food guide
does not include.
• The Venezuela’s food guide includes the water in it’s food guide but Canada’s food guide does
not include.
• Canada’s food guide has the first the groups of vegetables but Venezuela’s food guides has
represent in the second group.
FLAX SEEDS
Most plant foods contain at least small amounts of phytonutrients called lignans. Lignans are
unique fiber-related polyphenols that provide us with antioxidant benefits, fiber-like benefits, and
also act as phytoestrogens. Among all commonly eaten foods, researchers now rank flaxseeds as
the #1 source of lignans in human diets. Flaxseeds contain about 7 times as many lignans as the
closest runner-up food (sesame seeds).
They contain about 338 times as many lignans as sunflower seeds, 475 times as many as cashew
nuts, and 3,200 times as many lignans as peanuts.
Flaxseeds also belong high up on our list of antioxidant-rich foods. When flaxseeds are compared
with other commonly eaten foods in terms of their total polyphenol content (polyphenols are one
very important group of antioxidants), flaxseeds rank 9th among 100 commonly eaten foods.
Flaxseeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries
or vegetables like olives.
The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular
diseases and have recently also been tied to decreased insulin resistance.
From website: www.whfoodd.com
FLAX SEEDS
*High in omega 3.
*Potent anti-inflammatory
*Fires up your metabolism
*Burns fat
*Full of anti-occidants
*High in fibre
*Aids in constipation
*Pulls debris out of the bowels
*Lowers Cholesterol
*Lowers blood pressure
*Rich in lingamsphytoestrogens that protect
against cancer
*Anti-viral
*Anti-bacterial
AREPA
Arepa: is a flatbread made of ground maize dough or cooked flour prominent in
the cuisine of Venezuela and Colombia. It is eaten daily in those countries and
can be served with various accompaniments such as cheese, avocado, or
(especially in Venezuela) split and used to make sandwiches. Various sizes, maize
types, and added ingredients are used to vary its preparation.
The Arepa is a flat, round, unleavened patty made of soaked, ground kernels of
maize, or—more frequently nowadays—maize meal or maize flour which can be
grilled, baked, fried, boiled or steamed. The characteristics vary by color, flavor,
size, and the food with which it may be stuffed, depending on the region. It can
be topped or filled with meat, eggs, tomatoes, salad, cheese, shrimp, or fish
depending on the meal.
CACHAPA
Cachapas are a traditional Venezuelan and Colombian dish made from corn. Like arepas,
they are popular at roadside stands. They can be made like pancakes of fresh corn
dough,[1] or wrapped in dry corn leaves and boiled (cachapa de hoja). The most
common varieties are made with fresh ground corn mixed into a thick batter and cooked
on a budare, like pancakes; the cachapa is slightly thicker and lumpier because of the
pieces from corn kernels.
Cachapas are traditionally eaten with Queso de Mano (hand[made] cheese), a soft,
mozzarella-like cheese, and occasionally with fried pork chicharrón on the side.
Cachapas can be very elaborate,[2] some including different kinds of cheese, milky
cream, or jam. They can be prepared as an appetizer, generally with margarine, or as a
full breakfast with hand cheese and fried pork.
PLANTAIN (PLATANO)
See the table below for in depth analysis of
nutrients:
Plantains (Musa species),
Nutritive Value per 100 g
(Source: USDA National Nutrient data base)
Principle
Nutrient
Value
Percentage of
RDA
Energy
122 Kcal
6%
Carbohydrates
31.89 g
24.5%
Protein
1.30 g
2%
Total Fat
0.37g
2%
Cholesterol
0 mg
0%
Dietary Fiber
2.30 g
6%
Folates
22 µg
5.5%
Niacin
0.686 mg
4%
Pyridoxine
0.299 mg
23%
Riboflavin
0.054 mg
4%
Thiamin
0.052 mg
4%
Vitamin A
1127 IU
37.5%
Vitamin C
18.4 mg
31%
Vitamin E
0.14 mg
1%
Vitamin K
0.7 µg
1%
Sodium
4 mg
<1%
Potassium
499 mg
10.6%
Vitamins
Electrolytes
Minerals
Calcium
3 mg
<0.5%
Iron
0.60 mg
7.5%
Magnesium
37 mg
9%
Phosphorus
34 mg
5%
Zinc
0.14 mg
1%
Plantains, also known as plátanos, are closely related cultivars of fruit or
dessert banana. In general, they treated as vegetables in the kitchen much like
fellow tropical produces such as potatoes, taro, breadfruit, yam, sweet
potatoes, etc. Indeed, they are one of the staple sources of carbohydrates for
larger populations in Asia, Oceania, Africa, Central Americas and Shout
Americas for centuries, served in main courses.
Plantain relatively has more calories weight for weight than that in the fruit
bananas.
It contains 2.3 g of dietary fiber per 100 g (6% of DRA per 100 g). Adequate
amount of dietary-fiber in the food helps normal bowel movements, thereby
reducing constipation problems.
Fresh plátanos have more vitamin C than bananas. Plantains carry
more vitamin A than bananas.
They too are rich sources of B-complex vitamins, particularly high in vitamin6(pyridoxine). Pyridoxine is an important B-complex vitamin that has a
beneficial role in the treatment of neuritis, anemia, and to
decrease homocystine (one of the causative factors for coronary artery
disease (CHD) and stroke episodes) levels in the body. In addition, the fruit
contains moderate levels of folates, niacin, riboflavin and thiamin.
They also provide adequate levels of minerals such as iron, magnesium, and
phosphorous. Magnesium is essential for bone strengthening and has a
cardiac-protective role as well.
Fresh plantains have more potassium than bananas. Potassium is an
important component of cell and body fluids that helps control heart rate and
blood pressure, countering negative effects of sodium.