LIFESCI 2N03 Lecture Notes - Lecture 1: Main Source, Solanine, Parsley

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BASICS OF A HEALTHY DIET
Adequate Diet
A diet that provides enough of the energy, nutrients, and bre to maintain
a person’s health.
Moderation
Refers to eating the “right” amounts of foods to maintain a healthy weight
and to optimize the body’s metabolic processes.
Eat more of a particular type of food, think of it as eating more of those nutreints
GOAL: gauge energy intake with energy expenditure on a daily basis
Balanced Diet
A diet that contains the combinations of foods that provide the proper
balance of nutrients.
Variety
Refers to eating many di%erent foods each day.
Energy density: amount of energy in a food source relative to its’ mass.
Nutrient density: amount of nutrients in a food source relative to its’ energy
content.
Example: 1 cup (250 mL) skim milk vs 1 cup chocolate milk
Skim milk Chocolate milk
Calories 88 kcal 190 kcal
Protein 9 grams 8 grams
CHO 13 grams 27 grams
Total sugar 13 grams 26 grams
Fat Trace 5 grams (3.3 sat. fat)
Calcium 324 mg 301 mg
Cholesterol 5 mg 18 mg
Vitamin D 2.7 mcg 2.6 mcg
Vitamin A 158 RAE 145 RAE
LS 2N03 – Human Nutrition for Life Sciences
D.M. Pincivero, 2014
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CANADA’S FOOD GUIDE
Eating Well with Canada’s Food Guide (2007)
A serving size as dened in Canada’s Food Guide may not be equal to a
serving size listed on a food label.
Designed to reduce the risk of chronic disease and obesity through healthy
eating.
Food Guide Servings for nine age/sex groups.
Food groups:
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meat and Alternatives
LS 2N03 – Human Nutrition for Life Sciences
D.M. Pincivero, 2014
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CANADA'S FOOD GUIDE (cont'd)
Diet planning guide
Servings per day
3 age categories children, 6
age/gender groupings adults
Example: Adult men & women, 7- 10
servings of vegetables & fruit/day
Estimated energy needs for adults
(table 2-2)
2000-2500 kcal/day
Males on avg have more tissue=
More energy output= more food
NUTRITION LABELS
Serving size
Calorie count/serving
LS 2N03 – Human Nutrition for Life Sciences
D.M. Pincivero, 2014
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