EXCI 251 Lecture Notes - Lecture 3: Dietary Fiber, Orange Juice, Dietary Reference Intake
11 May 2018
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Exci 251 Summer 2018 – Lecture 3 Notes
7.2 Nutritional Guidelines: Planning Your Diet
-Dietary Reference Intakes (DRIs) = a set of standards based on nutritional safety & optimal health,
designed to prevent nutritional deficiencies + reduce chronic disease risk (heart disease, cancer,
osteoporosis, etc.)
-Set by the Food and Nutrition Board and Health Canada for healthy people of all ages to promote
optimal health
-DRIs aim to meet nutritional needs primarily with food, not vitamin / mineral supplements
Standards that have arisen from research
From canada's food guide
It’s to promote canada's food guide and all the research that contributes to it
In order to guide people to make choices that promote optimal health
Help people avoid common diseases like cancer, heart disease, etc
Attempt to help the pop feed themselves in most healthy way and most convenient way too
All about food
ALWAY“ get oe fo food tha fake, idustialized podut that’s supposed to help ut does’t
Can sometimes interfere with functions of food
-Supplements lack the potential beneficial synergistic balance of fibre, nutrients, phytochemicals found
only in whole foods.
-Caada’s Food Guide = a use-friendly plan organized by food-group to provide accurate, practical
advice and ensure balanced intake of essential nutrients
-Most Canadians can get the vitamins and minerals they need by eating a varied, nutritionally balanced
diet as recommended Caada’s Food Guide
-All nutrients tend to work together - research supports this
No mech specified though
Dietary Reference Intakes (DRIs)
-Recommended Dietary Allowance (RDA) or Adequate Intake (AI) = best available information on intake
recommended to prevent nutrient deficiencies and nutritionally-based diseases
-Tolerable Upper Intake Level (UL) = maximum daily intake unlikely to cause health problems
-No established benefit from consuming nutrients at levels above the RDA or AI
-Dietary intakes in diff categories
-Some changes for gender, age, etc - but taken into account in canada's food guide
Daily Values
-a simplified version of the RDAs used on food labels
-based on several different sets of guidelines and include standards for fat, cholesterol, carbohydrate,
dietary fibre, and selected vitamins and minerals.
-also included in Daily Values are standards for nutrients with no established RDA
-shown on food labels in terms of a 2000-calorie diet
-% DV shows how well a food contributes to recommended daily intake
Should You Take Supplements?
-The Food and Nutrition Board recommends supplements for certain groups only (not for the general
population):
find more resources at oneclass.com
find more resources at oneclass.com
-Folic acid for women able to get pregnant
-Adding 400 µg/day reduces risk of neural tube defects
-enriched breads, flours, corn meals, rice, noodles, and other grain products have been fortified
with small amounts of folic acid
-folate is found naturally in leafy green vegetables, legumes, oranges and orange juice, and
strawberries
-Vitamin B-12 for people over age 50
-2.4 mg/day - up to 30% of people over 50 have problems absorbing protein-bound B-12 in food
Certain grps that might take supplements for very specific situations
Sometimes temporary situations or based on conditions BUT not recommended to take
supplements
Depending on ppl's diets, NOT clear that everyone could ingest the appropriate daily intake (Ex the 400
mg/day)
May have to do a bit more planning around b-12
After 50, common for it to be suggested to take b-12 supplements bc hard to tell who falls in 30% that
do’t hae adeuate - do’t hae the supplements for them
Other possible situations for supplements:
-Vitamin C for smokers
Biochemistry for smokers a bit different
-Iron for some pre-menopausal women
-Vitamin D for older adults, people with dark skin, and people exposed to little sunlight
Vitamin d might be poorly absorbed by older people, people with dark skin
Dark skin a bit more sun protected
-Vitamin K for newborns (administered medically)
-Some vegetarians may need supplemental calcium, iron, zinc, and vitamin B-12, depending on their
food choices
Vegans - possible that something missing in foods that the vegan is using
These diets can be healthy or unhealthy
Its bit more challenging to be vegan and eat properly
Need to plan more and be more vigilant to find appropriate foods
*when see strange paleness, prob
Cant just wing it to be a vegan
-People with certain special health concerns
Could be other health concerns like anemic people that should take supplements
Should You Take Supplements?
-Some vitamins, minerals are dangerous in excess
-Large doses of particular nutrients can cause health problems by affecting the absorption of other
vitamins and minerals or interacting with medications
-Beae of pepaed, oeiee suppleets – compare nutritional value to amount of refining,
additives, marketing, etc. – power bars, nutrient drinks, designer waters, etc.
-Review ingredients, cost, accuracy of labeling – some studies show calories and fat misrepresented on
labels – reliability/efficacy often not adequately regulated.
-Natural foods / real foods are more nutritious, fresher, cheaper, more responsible choices
find more resources at oneclass.com
find more resources at oneclass.com
Nutrient Density
-Four beverages with about the same # of calories in a 12-ounce serving
-Cola and tea provide few nutrients besides added sugars (~ 10 teaspoons)
-Orange juice and milk are rich in many nutrients
-Very imp phrase and concept to learn***
Density - having a food that tightly packed w nutrients = better than calorie density
Calorie dense = might NOT be nutritious
General Dietary Themes
-Consume a variety of nutrient-dense foods within and among the basic food groups, while staying
within energy needs
-EAT MORE - dark green vegetables, orange vegetables, legumes, fruits, whole grains, and lowfat and
fat-free milk and milk products
-EAT LESS - refined grains, saturated fat, trans fat, cholesterol, added sugars, and calories
If look at 1 food grp, try to eat diff things in the same food grp
Ex veggies, try to eat diff colors
Ex iceberg lettuce - not much color, watery so convenient to make salad out of it but if compare w
baby spinach, vastly diff in terms of nutrients that you get
**look at color density (more dense, more nutrients)
Whole grains - at least half of the grains we eat daily should be whole
Make sure that seeing whole, oat, wheat flour, etc
Control calorie intake to manage body weight
-Evaluate body weight in terms of BMI
-Make appropriate adjustments in calorie intake and activity levels
-For most adults, a reduction of 50–100 calories per day can prevent gradual weight gain over time
-For the number of calories that bringing in, trying to get as much value as you can
-As long as get what you need, could have things out of balance
-Athletes hae to eat oe food do’t aa lose eight, ost of the at to hold it
BMI - is your body proportional to your height
Diff ppl have diff structures
It’s a foula to estiate ou BMI - fairly general but also fairly reliable as predictor of elevated
diseases
Does’t ok as ell fo od uildes
Bc tend to have lots of body weight which is mostly muscular tho
If bringing in more calories than burning off, staying inside you
If opposite, body goes to fat stores and recruits fats as missing energy so lose weight
Small changes that ppl make - make big diffs overtime
Where you keeping the body fat = pivotal**
Be physically active every day to balance calorie intake and manage weight
-To reduce the risk of chronic disease, 30 minutes per day of moderate activity
-To prevent gradual weight gain, 60 minutes per day of moderate activity
-To maintain weight loss, 60–90 minutes per day of moderate activity
*EXAM
Thinking about trying not to gain weight is an issue
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Exci 251 summer 2018 lecture 3 notes. Dietary reference intakes (dris) = a set of standards based on nutritional safety & optimal health, designed to prevent nutritional deficiencies + reduce chronic disease risk (heart disease, cancer, osteoporosis, etc. ) Set by the food and nutrition board and health canada for healthy people of all ages to promote optimal health. Dris aim to meet nutritional needs primarily with food, not vitamin / mineral supplements. It"s to promote canada"s food guide and all the research that contributes to it. In order to guide people to make choices that promote optimal health. Help people avoid common diseases like cancer, heart disease, etc. Attempt to help the pop feed themselves in most healthy way and most convenient way too. Alway get (cid:373)o(cid:396)e f(cid:396)o(cid:373) food tha(cid:374) fake, i(cid:374)dust(cid:396)ialized p(cid:396)odu(cid:272)t that"s supposed to help (cid:271)ut does(cid:374)"t. Supplements lack the potential beneficial synergistic balance of fibre, nutrients, phytochemicals found only in whole foods.
