Foods and Nutrition 1021 Lecture Notes - Lecture 2: Caffeine, Lard, Weight Watchers

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OC1058234

21 Jul 2016

School

Western University

Department

Foods and Nutrition

Course

Foods and Nutrition 1021

Professor

Noelle Martin

Foods – Class 2 14:46

Canada’s Guidelines for Healthy Eating:

Enjoy a variety of foods

Emphasize cereals, breads, other grain products, veggies and fruits

Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat

Achieve and maintain a healthy body weight by enjoying regular physical activity and

healthy eating

Limit salt, alcohol, and caffeine

ENOJY AND SAVOUR YOUR FOOD!

Nutrition Recommendations for Canadians:

The Canadian diet should:

Provide energy to maintain body weight within the recommended range

Include essential nutrients specified by DRIs (Dietary Reference Intake)

Reduce sodium content

Include no more than 5% of total energy as alcohol (2 drink per day or less)

Contain no more caffeine than the equivalent of 4 cups of coffee per day

Include fluoridated water containing less than 1 mg/L

CFG

Canada’s Food Guide released in February of 2007

Rainbow shape directs the user to the concept that:

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Nutritious foods such as:

Veggies and fruits (Veggies come first)

Whole and enriched grains

Milk and alternatives

Lean meats and alternatives

should contribute to the bulk of the days calories!

CFG has been translated in languages such as French, Chinese, Tagalog, and Spanish

Also food guides in: Mediterranena, China, Mexico, Korea, Great Britain, Caribbean,

Puerto Rico

Asian – Soy milk is only milk product because many Asians have become lactose

intolerant over time

There is a Vegetarian FG and a Diabetes FG

***MUST MEMORIZE ENTIRE GUIDE***

ONE SERVING: (will be on a quiz, test, or exam)

Cold Cereal: 30 g

Hot Cereal: 175 mL (3/4 cup)

Oils and fats:

Include a small amount (30-45 mL (2 to 3 Tbsp) ) of unsaturated fat each day

This includes oil used for cooking, salad dressings, margarine, and mayonnaise

Use vegetable oils such as canola, olive, and soybean

Choose soft margarines that are low in saturated and trans fats

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Limit butter, hard margarine, lard, and shortening

Adequacy, Balance, Variety:

•Food groups, serving sizes

•Different people: male, female, children, teens, adults

•Total diet approach

•Oils and fats

•Water

Achieving Moderation: Nutrient Density

•Choose most nutrient-dense foods

•Unprocessed or lightly-processed foods

•Oil from food sources (almonds, avocados, nuts, olives)

•Avoid over-consumption of any one food or food group

Portion Control

Estimates of serving size:

•Deck of cards = 90 g meat

•Tennis ball = medium fruit, potato

•Four playing dice = 45 g cheese

•Typical fist = 1 cup = 250 mL

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Foods and Nutrition 1021 Lecture Notes - Lecture 2: Caffeine, Lard, Weight Watchers

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