Human Nutrition Chapter 2 Quiz

Human Nutrition Course - Winter 2025: Study Notes

• Term Tests: All tests occur during class time
  • Test 1 (Feb 4): Sections 1.1, 1.2, 1.4, Highlight 1; 2.1, 2.2, 2.3; Appendix E, 1.3, 1.5; Chapters 3, 4, 5, 6, Appendix D, Highlight 2
  • Test 2 (Mar 4): Chapters 7, 8, 9, 10, 11, Highlight 10
  • Test 3 (Apr 3): Chapters 12, Highlight 12, 13, Highlight 13, 14, Highlight 14, 19, Highlight 18, Highlight 19, Chapter 1.6, 15, Appendix F, 20, 21, Highlight 21

Chapter 2: Healthy Diets and Eating Patterns

• Healthy Diet Principles:

  • Prioritize whole foods over processed foods
  • Increase fruits and vegetables
  • Choose lean protein and low-fat options
  • Limit red meat consumption
  • Focus on plant-based protein sources
  • Consume adequate water
  • Choose nutrient-dense foods with low added sugars, fats, and salt
  • Several eating patterns align with a healthy diet: Mediterranean, Nordic, DASH (for hypertension), MIND (brain health). Canada's Food Guide and MyPlate (US) are also important resources.

• Diet-Planning Principles:

  • Adequacy: Sufficient energy, macro and micronutrients for health
  • Balance: Foods in proportions for the body’s needs
  • kcalorie Control: Managing energy intake relative to expenditure
  • Nutrient Density: Comparing nutrients per kcalorie; higher is better
  • Moderation: Appropriate amounts of nutrients
  • Variety: Eating diverse foods within food groups

Canada's Food Guide (CFG)

• Plant-Based Protein (PBP):

  • CFG emphasizes plant-based protein sources
  • Increased fiber intake, less red meat, and unsaturated fats (nuts, seeds avocado)
  • Be mindful of B12 and D vitamins, as well as potential iron and calcium needs

• Whole Grains:

  • CFG encourages whole grains (brown rice, oats). Most are not whole grains.
  • Differentiate between refined, enriched, and fortified grains
  • Choose whole grains over refined or processed
  • Avoid added fats, salts, and sugars in grains
  • Check labels using "whole grain…" in the ingredient list

• Vegetables and Fruits:

  • Aim for diverse colored vegetables and fruits
  • Choose fresh, frozen, canned, or dried without added salt or sugar
  • Whole fruit is better than juice
  • Explore resources on increasing fruits and vegetables in your diet e.g. half your plate

• Fruit Juices:

  • Lack fiber compared to whole fruits
  • Whole fruits are better satiety
  • 100% juices can be beneficial for extra energy
  • Be careful of sweetened drinks as they mainly contain water, added sugars, and little juice

Food Labels

• Nutrition Information:

  • Required elements include the Nutrition Facts table, Ingredient List and Claims (voluntary).
  • Mandatory front-of-package labelling for foods with high saturated fat, sugar or sodium.
  • Some foods exempt; e.g. plain coffee, tea, spices, small business products made/sold in the same establishment.
  • Labels list ingredients by weight, starting with the heaviest

• Daily Value (DV):

  • A comparison against a 2000 kcal diet, appropriate for sedentary younger women, active older women, and sedentary older men.
  • 2500 kcal diet for many men, teenage boys, and active younger women.
  • Track nutrients like calcium, iron, and fiber, and reduce fat, saturated fat, sugars, and sodium.

• Portion Size:

  • Use visual guides: fist (grains), cupped hand (nuts), thumb (tablespoons), fingertip (teaspoons), palm/deck of cards (meat, poultry, fish)

Diet Analysis Assignment

• Details: Record food intake in detail over three days, including specific ingredients and quantities. Example: Precise amounts, not just "chicken stir fry"
• Diet & Wellness Plus (DWP): Input the detailed food records into the DWP program on MindTap. Create a profile, and consider label reading for more accurate nutrient analysis.
• Document Submission: The DWP program is not perfect. Use the closest match and capture nutrients accurately through creating custom foods