Podcast
Questions and Answers
What is a key aspect of the eating pattern in diet planning?
What is a key aspect of the eating pattern in diet planning?
Which principle of Canada's Food Guide emphasizes the importance of variety in food selection?
Which principle of Canada's Food Guide emphasizes the importance of variety in food selection?
Which of the following best describes highly processed foods?
Which of the following best describes highly processed foods?
When planning a healthy diet, which diet-planning principle is NOT a focus?
When planning a healthy diet, which diet-planning principle is NOT a focus?
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How can food labels assist in dietary planning?
How can food labels assist in dietary planning?
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What information is typically not found in the Nutrition Facts Table?
What information is typically not found in the Nutrition Facts Table?
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Diet-related health claims on food labels usually indicate what type of information?
Diet-related health claims on food labels usually indicate what type of information?
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Which of the following statements is true regarding the front of package nutrition labelling?
Which of the following statements is true regarding the front of package nutrition labelling?
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What do diet-related nutrient claims on food labels typically emphasize?
What do diet-related nutrient claims on food labels typically emphasize?
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Which aspect is generally not included in the ingredient list of a food product?
Which aspect is generally not included in the ingredient list of a food product?
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Flashcards
Diet Planning Principles
Diet Planning Principles
Guidelines to create a healthy eating pattern through food choices.
Eating Pattern
Eating Pattern
The regular quantities and types of foods consumed over time.
Canada's Food Guide
Canada's Food Guide
A tool to guide healthy dietary choices and meal planning.
Processed Food
Processed Food
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Highly Processed Food
Highly Processed Food
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Nutrition Facts Table
Nutrition Facts Table
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Ingredient List
Ingredient List
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Diet-Related Nutrient Claims
Diet-Related Nutrient Claims
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Diet-Related Health Claims
Diet-Related Health Claims
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Front of Package Nutrition Labelling
Front of Package Nutrition Labelling
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Study Notes
Learning Objectives
- Explain how each of the six diet-planning principles is used to plan a healthy diet.
- Use Canada's Food Guide to design a nutritious meal plan.
- Use the information on food labels to make selections that meet dietary goals.
- Develop a well-balanced plant-based meal plan.
Diet Planning Principles
- Adequacy: Consuming all essential nutrients, fiber, and energy in sufficient amounts to maintain health. Provides the right amount of nutrients for generally healthy people.
- Balance: Providing foods in proportion to one another and to the body's needs. Consuming enough foods across major food groups to ensure adequacy.
- Energy (kcal) Control: Management of food energy intake relative to energy expenditure. Balancing energy intake with exertion.
- Nutrient Density: Promotes kcal control and adequacy. Considers the amount of nutrients in food relative to calories. Higher nutrient density helps meet needs and maintain energy balance.
- Moderation: Providing enough but not excessive amounts of nutrients. Consuming high-nutrient dense foods, but consuming low nutrient dense foods in moderation, like foods containing added sugar and fats.
- Variety: Eating a wide selection of foods from different food groups. This promotes adequacy, balance, kcal control, and moderation. Variety from different macro and micro nutrients.
Canada's Food Guide
- Started in 1942 in response to wartime food rationing.
- Focuses on vegetables, fruits, whole grains, proteins, and water.
- Plant-based proteins (legumes, nuts, seeds) are an excellent source of fiber, vitamins, and minerals. These are also often a good source of protein.
- Legumes from the lentil, bean, and pea family are a good source of protein, fiber, and are lower in saturated fat, compared with animal-based proteins.
- Whole grains are important for fiber and micronutrients, such as iron, folate and vitamin B12, and should be included.
- Refined grains are part of many cultural diets.
- Water is essential.
How to Eat (Canada's Food Guide)
- Be mindful of eating habits and external influences (access, advertising).
- Cook more often to control ingredients and nutrients.
- Batch cooking and meal prepping are helpful.
- Enjoy your food by tasting varieties and exploring new flavors.
- Includes meals with others.
- Eat meals with others, learn from traditions. Eating with others provides opportunities to sample new foods and learn from cultural traditions.
- Use food labels to compare products and meet individual needs.
- Limit highly processed foods that contain high amounts of sugar ,fat, and sodium.
Processed and Highly Processed Foods
- Processed foods have been intentionally changed through cooking, preserving, milling, etc. - These changes may affect nutritional value and health impacts.
- Highly processed foods no longer resemble whole foods. Often have added sugar, salt, and unhealthy fats.
- Having foods conveniently located at eye level in stores can affect purchasing decisions, potentially increasing the consumption of unhealthy foods. Choosing to follow a grocery list, to avoid impulse buys, is advised.
- Coffee, spices, and baked goods are exempt from food labeling requirements in certain cases. Many small businesses do not have to have food labeling requirements.
Food Labels
- Food labels must include the name of the product, contact information for the manufacturer, best before or expiry date, nutrition facts table, ingredient list.
- Approved nutrient claims or disease risk reduction claims must be clearly labeled.
- Priority allergens (gluten, etc), and added sulphites must be clearly labelled.
- Small businesses do not need to have food labels.
- Nutrition facts tables list serving size, calories, macronutrients (cholesterol, saturated and trans fat), sodium, fiber, sugars, potassium, calcium, iron and percent daily values.
- Ingredients are listed in descending order by weight.
- Sugar-based ingredients must be grouped together on the label.
- Newly added requirement on packages to help consumers quickly identify foods that are high in saturated fats, sugar, or sodium.
- This helps consumers easily identify potentially less healthy ingredients and make more informed choices.
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Description
This quiz covers essential diet-planning principles vital for creating a healthy meal plan. Learn how to utilize Canada's Food Guide and food labels to meet dietary goals, and develop a balanced plant-based meal plan. Test your understanding of adequacy, balance, energy control, and nutrient density.
