Lecture 2b- 16 September 2015 Planning a healthy diet/Applying dietary guidelines

Lecture Outline 1) Planning a healthy diet Canada’s food guide Food labels Exchange lists-originally for diabetics 2) Buying Groceries i.e. applying dietary guidelines Canada’s food guide Food labels 3) Exercise 4) Next lecture –digestion/absorption/transport/excretion

Planning a healthy diet Do this : Adequacy (A) Balance (B) NRG control (C) Nutrient density (D) Moderation (M) Variety (V) A, B, C, D, M, V = 6 dietary principles These are the six dietary principles.

By following: food guides – Canada and others - note that Canada’s food guide changed last in relation between food guide and 6 dietary principles food labels-relation between food labels and 6 dietary principles exchange lists-attempt at keeping blood glucose controlled while meeting the six dietary principles -exchange lists-originally developed for diabetics

EXCHANGE LISTS 1) carbohydrates carbohydrate starch vegetables fruits other carbohydrates milks-non-fat and low fat milks-reduced fat milks-whole

Other exchange groups 2) protein-meat and meat substitutes lean very lean medium fat high fat 3) fat group Canadian exchanges-Appendix I7-I10-Rolfes et al.-10 th edition

Buying Groceries Canada’s food guide i.e. applying dietary guidelines - go through Canada’s food guide handout Food labels-apply to good nutrition and exchange groups -go through food labelling handout -advertising and packaging issues and terms

Buying Groceries Nutrient content claims-some examples a food that has a % DV of 5% or less for fat, sodium or cholesterol would be low in these three nutrients a food that has a % DV of 10% or less for saturated and trans fats would be low in these two nutrients a food that has a % DV of 15% or more for calcium, vitamin A or fibre would be high in these three nutrients

Buying Groceries Nutrient content claims-some further examples

EXERCISE -RELATION TO NUTRIENTS -nutrients needed for all tissues supporting exercise -helps keep energy consumption in balance -helps reduce disease – pre- and post-onset underweight (less than 18.5) normal weight (between 18.5 and 24.9) overweight (between 25 and 29.9) obese (30 and over) WC- < 94 cm males/ <80 cm females -go through exercise tear off sheet

Next lecture ingestion/ digestion/absorption/transport/ metabolism/excretion common digestive problems chapter 3