NUTR 1100 Unit 2 Student Slides PDF

Unit 2 - Guidelines For A Healthy Diet NUTR 1100 Stephanie Gladman, MHSc, RD Registered Dietitian  Agenda Assignment 1 – See Course Outline for deadline Learning objectives for Unit 2  Assignment 1: Library Tutorial Step 1: Click...

Unit 2 - Guidelines For A Healthy Diet NUTR 1100 Stephanie Gladman, MHSc, RD Registered Dietitian  Agenda Assignment 1 – See Course Outline for deadline Learning objectives for Unit 2  Assignment 1: Library Tutorial Step 1: Click on 9 squares at the top Step 2: Find your library tutorial  Assignment 1: Library Tutorial Step 3: Click on Course Materials > Content Step 4: Watch the videos Step 5: Complete the quiz  Assignment 2: Canada’s Food Guide Scavenger Hunt  Learning Outcomes Review concepts from unit 1 (ex: principles of a healthy diet) Identify the available tools used to assess eating (ex: DRIs and CFG) Introduce the Dietary Reference Intakes (DRIs) and its many acronyms Describe what is meant by Food-Based Dietary Guidelines (FBDG) Investigate Canada’s Food Guide (CFG) Investigate and interpret food labels Recognize marketing strategies used by the food industry to entice consumers  Pause & Think Healthy eating means something different to everyone! 1. What does “healthy eating” mean to you? 2. How would you know you are “eating healthy”? 3. How do you know if you are getting enough nutrients? 4. What tools or guidelines might you use?  What tools are available to assess eating habits? How do you know if you are getting enough nutrients? Type to enter a caption.  Tools to help consumers improve diets + plan menus Dietary Reference Intakes (DRI) – Created by scientists – Meet the needs of healthy people – Reduce the risk for chronic disease – Targets for populations – For more info: https://www.canada.ca/en/health-canada/services/food-nutrition/healt hy-eating/dietary-reference-intakes.html Canadian Dietary Guidelines – Canada’s Food Guide – Food labels  Dietary Reference Intakes (DRIs) Tools to help consumers improve diets + plan menus Canada’s Food Guide CFG CFG What is a “healthful” diet?  What is a “healthful” diet? 1. Adequate: A way of eating which provides sufficient energy, nutrients, fluid + fibre for optimal health 2. Moderate: Not too much, not too little, so that to help you stay nourished and be your best version of myself 3. Nutrient Dense: Ask yourself, what is the nutrient-energy ratio? Aim for not too high in sodium, sugars + saturated fat 4. Balanced: Incorporate each food group to obtain the richness of nutrients eg: vitamin C rich in foods in Fruits + Veg food group (red peppers) but not so much in Protein food group (eggs) 5. Varied: Choose from different food groups What is a “healthy” diet? Nutrient density: The relative amount of nutrients per amount of energy (or number of calories) (Thompson et all, 2021)  Are Foods Classified As “Good” and “Bad”? All foods fit in a healthy diet Be mindful of language ‘junk food’, ‘clean food’, ‘superfood’, ‘can’t eat that’ Aim to consume nutrient-dense foods most often Healthy eating recommendations are based on both nutrition and food science  Mindful Eating Mindfulness eating means being present when you eat and intentionally paying attention inside your body (including heart, body and mind) and the outside environment, without any judgement and/or criticism. Why might this be important?  Pause & Think Why are food labels important? What information do they give you? How do you use food labels?  Key Elements On Food Labels The food label refers to all the information that is provided on the food package that encompasses the surface area of the entire package Food labels must include: 1. Nutrition Facts Table 2. Ingredients List 3. Allergens + gluten sources (10 ) 4. Date marking INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt 5. Country of origin (corn flour, malted barley), vitamins 6. Composition claims (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium 7. Nutrition claims pantothenate), minerals (iron, zinc oxide). 8. Method of production claims 9. Common name “High source of fibre” “A healthy diet …………”  Nutrition Facts Table Any food item that is packaged or processed must have a Nutrition Facts Table when purchased by the public. The exceptions are limited, and would include: – Foods prepared for sale at the site of purchase such as in bakeries or butcher shops – Fresh fruits or vegetables, spices, coffee, alcohol Nutrition Facts Tables  % Daily Value (%DV) Try to get less of these: _______, _______ _______, _______ _______, _______, _______ Try to get more of these: - _______, _______, _______, _______, _______, Which would you choose?  Ingredient List Lists all of the ingredients in a food product by _________ The list starts with the ingredients that weigh the _________ and ends with the ingredients that weigh the _________  Nutrition Claims Includes nutrient content claims and health claims – Nutrient content claims: https://www.canada.ca/en/health-canada/service s/understanding-food-labels/nutrient-content-clai ms-what-they-mean.html – Health claims: https://www.canada.ca/en/health-canada/service s/understanding-food-labels/health-claims-what-t hey-mean.html All foods with a claim must meet certain criteria Nutrient Content Claims: https://www.canada.ca/en/health-canada/services/understanding-food-labels/nutrient-content-claims- what-they-mean.html  Nutrient Content Claims Can help you choose foods that contain a nutrient you may want more of. Look for words such as: – Source, such as source of fibre – High or good source, such as high in vitamin A or good source of iron – Very high or excellent source, such as excellent source of calcium  Nutrient Content Claims Can help you choose foods that contain a nutrient you may want less of. Look for words such as: – Free, such as sodium free or trans fat free Low, such as low fat Reduced, such reduced in Calories  What are the “nutrient content claims” on these food labels?  What are the “nutrient content claims” on these food labels?  This product’s packaging includes a “health claim”, can you determine what it is? What is the criteria to make that claim? Health Claims: https://www.canada.ca/en/health-canada/services/understanding-food-labels/health-claims-what-they -mean.html  Activity: Reading Food Labels Using the food label you have: 1. What are the top 3 ingredients? 2. Would you consider these ingredients healthy? Why or why not? 3. Which micronutrients is it “high” in? 4. Which micronutrients is it “low” in? 5. Does it identify any allergens? If so, which ones?  Learning Outcomes Identified the available tools used to assess eating (ex: DRIs and CFG) Introduced the Dietary Reference Intakes (DRIs) and its many acronyms Described what is meant by Food-Based Dietary Guidelines (FBDG) Investigated Canada’s Food Guide (CFG) Investigated and interpret food labels Recognized marketing strategies used by the food industry to entice consumers  Participation Activity 1. Go to kahoot.it 2. Enter the PIN 3. Put your first name + last 3 digits of your ID