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

8 views8 pages
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:
find more resources at oneclass.com
find more resources at oneclass.com
Unlock document

This preview shows pages 1-3 of the document.
Unlock all 8 pages and 3 million more documents.

Already have an account? Log in
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
find more resources at oneclass.com
find more resources at oneclass.com
Unlock document

This preview shows pages 1-3 of the document.
Unlock all 8 pages and 3 million more documents.

Already have an account? Log in
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
find more resources at oneclass.com
find more resources at oneclass.com
Unlock document

This preview shows pages 1-3 of the document.
Unlock all 8 pages and 3 million more documents.

Already have an account? Log in

Get access

Grade+
$10 USD/m
Billed $120 USD annually
Homework Help
Class Notes
Textbook Notes
40 Verified Answers
Study Guides
1 Booster Class
Class+
$8 USD/m
Billed $96 USD annually
Homework Help
Class Notes
Textbook Notes
30 Verified Answers
Study Guides
1 Booster Class