1. Lecture 2b- Planning a healthy diet/Applying dietary guidelines 20 Sept. 2010

2. 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

3. Planning a healthy diet Do this : Adequacy Balance NRG control Nutrient density Moderation Variety These are the six dietary principles.

4. file:///D:/Media/Animations/ch apter2/02ht1.html

5. By following: food guides – Canada and others - note that Canada’s food guide changed last in 2007 -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

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

7. Other exchange groups 2) protein-meat and meat substitutes lean very lean medium fat high fat 3) fat group Canadian exchanges-see internet notes

8. 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 file:///D:/Media/Animations/chapter2/02nc1.html -advertising and packaging issues terms

9. 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

10. Buying Groceries Nutrient content claims-some further examples

13. Food labels Terms: Carbohydrate Bran Enriched Fortified Germ Gluten Refined Unbleached Wheat flour White flour Whole grain Whole wheat flour

14. Food labels Terms: Vegetables/Legumes/Fruit Milk,yogurt,cheese reduced fat/lowfat/non-fat Meat/fish/poultry round or loin vs prime or choice

15. EXERCISE -RELATION TO 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 file:///D:/Media/ABC_Videos/chapter32/index.html -go through exercise tear off sheet

16. Next lecture digestion/absorption/transport/excretion common digestive problems chapter 3