NUTR 1100 Unit 2: Healthy Diet Guidelines
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Questions and Answers

Which of the following best describes the concept of 'nutrient density'?

  • The relative amount of nutrients per unit of energy. (correct)
  • The ratio of energy to the weight of the food.
  • The total amount of nutrients in a food item.
  • The percentage of vitamins and minerals in a food.

    • Why is it important to be mindful of the language used to describe food?

  • To encourage more people to eat a certain 'superfood'.
  • To help people identify 'clean food'.
  • To highlight the bad qualities of 'junk food'.
  • Because language can influence our perception of foods and promote restrictive eating. (correct)

    • What is a key component of mindful eating?

  • Critiquing the food while eating.
  • Paying attention to the exterior environment while eating and internal body sensations without any judgement. (correct)
  • Planning meals in advance.
  • Eating alone in a quiet place.

    • Which of these is NOT a mandatory element that must be included on food labels?

    <p>Brand logo. (D)</p> Signup and view all the answers

    A food label claims 'high source of fibre', what type of claim is this?

    <p>Nutrition claim. (B)</p> Signup and view all the answers

    Why is consuming different options within the food groups important?

    <p>To guarantee a wider range of needed nutrients. (C)</p> Signup and view all the answers

    In a balanced diet, why are red peppers considered a good option?

    <p>They are rich in vitamin C. (B)</p> Signup and view all the answers

    What is one key feature of a healthy diet regarding food diversity?

    <p>To primarily eat a great variety of foods each day. (A)</p> Signup and view all the answers

    If a company has a product, what can they include in the labels without it being considered a mandatory action?

    <p>Brand logo. (D)</p> Signup and view all the answers

    What aspect of food claims would be categorized under ‘Method of production’?

    <p>Claims related to how the food was produced or grown. (A)</p> Signup and view all the answers

    What is the primary purpose of Dietary Reference Intakes (DRIs)?

    <p>To set nutrient targets for healthy populations to reduce chronic disease risk. (C)</p> Signup and view all the answers

    Which of the following is NOT a characteristic of a 'healthful' diet?

    <p>High in sodium, sugars, and saturated fats. (C)</p> Signup and view all the answers

    Based on the information provided, what is a key focus of Canada’s Food Guide?

    <p>Offering a guide for planning healthy menus and improving dietary intake (A)</p> Signup and view all the answers

    What does 'nutrient density' primarily refer to when discussing a healthful diet?

    <p>The ratio of nutrients to energy provided by a food. (B)</p> Signup and view all the answers

    What is meant by 'moderate' in the context of a healthful diet?

    <p>Not eating too much or too little to maintain health (C)</p> Signup and view all the answers

    According to the agenda at the beginning on the resource, what is the topic for Assignment 2?

    <p>Canada’s Food Guide Scavenger Hunt (D)</p> Signup and view all the answers

    What is the first step of Assignment 1 based on the information provided?

    <p>Click on the nine squares at the top of a page (A)</p> Signup and view all the answers

    What is the final step of Assignment 1 according to the provided information?

    <p>Completing the quiz. (A)</p> Signup and view all the answers

    What do 'Food-Based Dietary Guidelines' primarily aim to do?

    <p>Translate nutrient recommendations into food choices. (A)</p> Signup and view all the answers

    Which of the following is NOT a tool to assess eating habits mentioned in the content?

    <p>Personal Workout Plans (D)</p> Signup and view all the answers

    Which of the following foods is generally exempt from requiring a Nutrition Facts table?

    <p>Freshly baked bread from a bakery (D)</p> Signup and view all the answers

    On an ingredient list, how are ingredients ordered?

    <p>By weight, from most to least (C)</p> Signup and view all the answers

    A 'high source' claim on a food label indicates that the product contains:

    <p>A significant amount of the nutrient (B)</p> Signup and view all the answers

    Which of the following is an example of a nutrient content claim that indicates a reduced amount of a nutrient?

    <p>Reduced in Calories (D)</p> Signup and view all the answers

    What is the primary purpose of the % Daily Value (%DV) on a nutrition label?

    <p>To show how much a nutrient in a serving contributes to a daily diet (D)</p> Signup and view all the answers

    Based only on the content provided, which of the following foods must have a Nutrition Facts table?

    <p>Pre-packaged cereal (B)</p> Signup and view all the answers

    When evaluating a food label, where would you generally find information about health claims?

    <p>Separate from the ingredient list and the % Daily Value table (A)</p> Signup and view all the answers

    A food label states 'sodium free'. According to the content, this is an example of which type of claim?

    <p>A nutrient content claim (B)</p> Signup and view all the answers

    If a food label describes a product as a 'source of fibre,' what does this generally indicate?

    <p>The product contains a moderate amount of fibre (D)</p> Signup and view all the answers

    According to the provided information, if you were looking for a food item that is 'low' in a certain nutrient, what should that food label be an example of?

    <p>A nutrient content claim (A)</p> Signup and view all the answers

    Flashcards

    What are Dietary Reference Intakes?

    Dietary Reference Intakes (DRIs) are a set of nutrient recommendations created by scientists to meet the needs of healthy people and reduce the risk of chronic diseases. These guidelines provide targets for different age groups and life stages.

    Who are DRIs meant for?

    The DRIs aim to provide a range of nutrient recommendations for a group of people, not just individuals. This helps ensure that the needs of different populations are met.

    What are Food-Based Dietary Guidelines?

    Food-Based Dietary Guidelines (FBDG) are practical recommendations for choosing foods based on their nutritional value, offering guidance for healthier eating habits.

    What is Canada's Food Guide?

    The Canada's Food Guide (CFG) is a visual tool designed to promote healthy eating habits by providing a clear and simple framework for choosing a variety of foods from different food groups.

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    What defines a healthy diet?

    A healthy diet is characterized by its adequacy, moderation, nutrient density, and balance. This means consuming sufficient energy, nutrients, fluids, and fiber for optimal health, while also avoiding excessive intake of unhealthy components like sodium, sugars, and saturated fats.

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    What is adequacy in a diet?

    Adequacy refers to a way of eating that provides sufficient energy, nutrients, fluids, and fiber to maintain optimal health.

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    What is moderation in a diet?

    Moderation means consuming foods in appropriate quantities, ensuring that you are not overeating or undereating, and achieving a healthy balance.

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    What is nutrient density in a diet?

    Nutrient density refers to the ratio of nutrients to energy content in a food. Aiming for nutrient-dense foods means selecting those that provide a high amount of essential nutrients with a lower calorie count.

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    What is balance in a diet?

    Balance denotes the act of consuming a variety of foods from all food groups in appropriate proportions. This ensures that you are receiving a diverse range of nutrients for optimal health.

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    Healthy Diet

    A diet that includes all the necessary nutrients in the right proportions, prioritizing nutrient-rich foods.

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    Nutrient Density

    The amount of nutrients in a food relative to its calorie content.

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    Mindful Eating

    The process of paying attention to the physical sensations, thoughts, and emotions associated with eating, without judgement.

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    Nutrition Facts Table

    A table that shows the nutritional content of a food, including calories, fat, protein, carbohydrates, vitamins, and minerals.

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    Ingredients List

    A list of all the ingredients in a food product, arranged in descending order of weight.

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    Allergens & Gluten Sources

    Statements on food labels that indicate the presence of specific allergens or gluten sources.

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    Country of Origin

    The country where a food product was originated.

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    Composition Claims

    Statements describing the composition of a food, such as "high in fiber" or "low in fat".

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    Nutrition Claims

    Claims that relate the food's nutritional content to health outcomes, such as "good source of calcium".

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    Method of Production Claims

    Claims that describe the method of production of a food, such as "organic" or "free-range".

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    Food Label Exceptions

    Foods prepared for sale at the site of purchase, such as in bakeries or butcher shops, fresh fruits or vegetables, spices, coffee, and alcohol.

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    Nutrient Content Claims

    Statements that describe the nutritional content of a food, such as "source of fiber", "high in vitamin A", "low in fat", or "sodium free".

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    Health Claims

    Statements that describe the relationship between a food and a health outcome, such as "may reduce the risk of heart disease" or "may lower cholesterol". These claims must meet specific criteria set by Health Canada.

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    Nutrient Content Claims: More of

    Foods that contain a nutrient that you may want more of. Examples include "source of fibre", "high in vitamin A", "good source of iron", and "excellent source of calcium".

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    Nutrient Content Claims: Less of

    Foods that contain a nutrient that you may want less of. Examples include "sodium free", "trans fat free", "low fat", and "reduced in Calories".

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    Top 3 Ingredients

    Identifying the top 3 ingredients in a food label helps to understand what a food product is primarily composed of.

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    Health of Ingredients

    Understanding the nutritional content helps to determine if a food is healthy or not.

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    Micronutrients: High

    Identifying the micronutrients a food product is "high" in can help to understand the benefits of the product.

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    Micronutrients: Low

    Identifying the micronutrients a food product is "low" in can help to understand potential areas for improvement.

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    Study Notes

    Unit 2: Guidelines for a Healthy Diet (NUTR 1100)

    • Unit 2 of NUTR 1100 focuses on guidelines for a healthy diet
    • Instructor: Stephanie Gladman, MHSc, RD, Registered Dietitian
    • Course is offered at Langara College

    Agenda

    • Assignment 1: Deadline details in course outline
    • Learning objectives for Unit 2: Specific goals for the unit are outlined in the course.

    Assignment 1: Library Tutorial

    • Step 1: Click on 9 squares (Likely a menu/navigation button in a course management system)
    • Step 2: Locate the relevant library tutorial (e.g., avoiding plagiarism, evaluating sources). Specific course and tutorial links/dates are shown.
    • Step 3: Access course materials folder in the course's content area.
    • Step 4: Watch provided videos (potentially on plagiarism, including unintentional plagiarism, common knowledge, defined plagiarism).
    • Step 5: Complete the related quiz.

    Assignment 2: Canada's Food Guide Scavenger Hunt

    • This is a second assignment for NUTR 1100
    • Focused on Canada's Food Guide

    Learning Outcomes (Unit 2)

    • Review unit 1 concepts (healthy diet principles)
    • Identify tools to assess eating (e.g., Dietary Reference Intakes (DRIs), Canada's Food Guide (CFG))
    • Introduce Dietary Reference Intakes (DRIs) and its various acronyms
    • Define Food-Based Dietary Guidelines (FBDG)
    • Research Canada's Food Guide (CFG)
    • Evaluate and interpret food labels
    • Recognize marketing strategies used by food industry for consumer appeal

    Pause & Think

    • Healthy eating varies based on individual needs and preferences.
    • Questions presented encourage introspection about eating habits, nutrient requirements, and personal dietary tools or guidelines.
    • Key Questions:
      • Personal definition of 'healthy eating'
      • Mechanisms for determining healthy eating
      • Methods to evaluate sufficient nutrient intake
      • Tools available to support healthy eating choices.

    What tools are available to assess eating habits?

    • Tools to evaluate eating habits include, but are not limited to, Dietary Reference Intakes (DRIs), and Canada's Food Guide (CFG).
    • Various mechanisms by which to ensure adequate nutrient intake

    Tools to help consumers improve diets and plan menus

    • Dietary Reference Intakes (DRIs): Created by scientists who consider the needs of healthy people. DRIs aim to reduce the risk for chronic disease and define targets for various populations. Refer to the provided link for more information.
    • Canadian Dietary Guidelines (Canada's Food Guide): This is another tool available to consumers for healthy eating habits

    Dietary Reference Intakes (DRIs) Detail

    • The DRIs are structured in a tiered format, with some components addressing most nutrients and others specifically focused on energy and macronutrients. Visual aids are used to illustrate the tiered format.

    Canada's Food Guide

    • Visual aids show a plate model highlighting various food groups (e.g., vegetables, fruits, proteins, grains, water).

    CFG (Canada's Food Guide) Principles

    • Healthy eating goes beyond food selection.
    • It involves mindful eating habits (especially when eating).
    • Frequent consumption of a wide range of healthy foods.
    • Emphasize eating plenty of vegetables and fruits, lean protein and whole grains.
    • Minimize the intake of highly processed foods (low nutrient foods).
    • Plan and prepare meals and snacks by using fresh ingredients.
    • Drink predominantly water as this is ideal.
    • Be aware of the impact of marketing on food choices.

    What is a "healthful" diet?

    • The ideal diet has several components: adequate, moderate, diverse and nutrient-dense.
    • Balanced: The use of appropriate amounts of various food groups and appropriate micronutrients
    • Varied: Emphasizes variety in food choices

    Nutrient Density

    • Nutrient density is the relative amount of nutrients per amount of energy (or calories).

    Are Foods Classified As "Good" and "Bad"?

    • All foods can be part of a healthy eating plan
    • Be mindful of commonly used terms like ‘junk food’, ‘clean food’ and ‘superfoods’
    • Focus on nutrient density

    Mindful Eating

    • Intentionally paying attention to the entire eating experience—physical sensations, thoughts, and emotions—without judgment. Focus on the present moment.

    Pause & Think: Food Labels

    • Food labels provide important nutritional information.
    • Consumers can use this information to understand the nutrition content of various food items.
    • Understanding the information on food labels is key to making informed choices.

    Key Elements on Food Labels

    • The Nutrition Facts table is a necessary component
    • Ingredients list, allergens, date of manufacture/expiry, country of origin and composition claims must be included on all labels
    • Various method of production claims may also need to be considered
    • Common name for the food itself should be identified.

    Nutrition Facts Table Detail

    • All packaged and processed foods must include a nutrition facts table
    • Exceptions include foods prepared for sale at purchase points (e.g. a butcher shop).

    % Daily Value (%DV)

    • The %DV helps determine if a serving size is high or low in a particular nutrient
    • Aim for lower percentage values for ‘less desirable’ nutrients and higher values for ‘desirable’ nutrient items (refer to visual aids)

    Choosing Between Product Options

    • Nutritional information comparison of two product options, product 1 and product 2, presented using a nutrition facts table format.

    Ingredient List

    • Lists all ingredients, starting with the most abundant and ending by those with the least abundant quantities

    Nutrition Claims

    • The meaning and requirements for nutrient content claims and health claims on food labels are discussed
    • Relevant hyperlinks provided for further research.

    Activity: Reading Food Labels

    • Using the food label provided, identify and examine the top 3 ingredients and evaluate whether they are considered healthy.
    • Evaluate micronutrient levels
    • Identify allergens

    Learning Outcomes (Unit 2 Recap)

    • Identify food assessment tools, including DRIs and CFG
    • Review Dietary Reference Intakes
    • Explain food-based dietary guidelines
    • Examine Canada's Food Guide
    • Understand food labels
    • Evaluate food marketing strategies

    Participation Activity: Kahoot!

    • Use the provided link and PIN to participate in a Kahoot! session (interactive quiz).
    • Use first name and last three digits of student ID to access the session.

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    Related Documents

    NUTR 1100 Unit 2 Student Slides PDF

    Description

    This quiz covers Unit 2 of NUTR 1100, focusing on guidelines for a healthy diet. Students will explore key concepts and learning objectives essential for maintaining nutritional health as outlined by Canada's Food Guide. Prepare to assess your knowledge and understanding of the material presented in this unit.

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