BIOCHEM 2EE3 Lecture Notes - Lecture 6: Nutrient Density, Cardiovascular Disease, Saturated Fat

• School: McMaster University
• Department: Biochemistry
• Course: BIOCHEM 2EE3
• Professor: Steven McDonald

Document Summary

Eat at least one dark green and one orange vegetable each day (for folate and vitamin a intake). Have vegetables and fruit more often than juice (for fibre intake and lack of added sugar). Make at least half your grain products whole grain each day: for fibre/magnesium intake; reduce risk of cardiovascular disease. Drink skim, 1%, or 2% milk each day (for calcium/vitamin d intake). 500 ml of milk per day (for vitamin d). Drink fortified soy beverages if you do not drink milk. Foods further processed with dairy may not have vitamin d in them. Have meat alternatives, such as beans and tofu, often (for lower saturated fat intake/for fibre intake). Eat at least two food guide servings of fish each week (reduces cardiovascular risk). Unsaturated fats 2-3 tbsp (30-45 ml) per day. Use water to quench thirst instead of sweetened beverages. Enjoy a variety of foods (for nutrient adequacy).