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Transcript
Food Guide Notes Characteristics of Healthy Eating Healthy eating is the sum total of all food choices made over time. It is the overall pattern of foods eaten and not any one food, meal, or even a day’s meals that determines if an eating pattern is healthy. This means that foods and meals should not be labelled “good” or “bad”. The nutrition or lack of nutrition of any one food or meal can be balanced by choices made at other meals and on other days to create an overall pattern of healthy eating. A sound pattern of healthy eating includes: 1) Following a food guide 2) Eating a balance of nutrients from the six major nutrient groups 3) Being physically active Food Guide Notes Canada’s Food Guide To Health Eating Canada’s first Food Guide was introduced during World War II (1942) when food was being rationed and was called “Canada’s Official Food Rules”. The Food Guide was updated in 1977 and then again in 1992 and is officially titled “Canada’s Food Guide To Healthy Eating”. (Canada’s FGTHE) Canada’s FGTHE is developed by nutritionists whom through research of our societies eating, health and food availability, develop a food guide, which is a simple guideline to help people make healthy food choices. Canada’s FGTHE is a nutrition education tool designed for Canadians over the age of four years. It outlines the kinds, amounts, and variety of foods, which together provide a nutritionally sensible pattern that contributes to a healthy lifestyle. Food Guide Notes The Food guide is based upon three central principles: 1) Variety 2) Energy 3) Moderation and balance It also recommends moderation in the consumption of fats, sugar, salt and alcohol, while increasing the consumption of grains, fruits, and vegetables. Canada’s FGTHE contains some details unique to Canada, but the healthy eating principles are similar to the US “Food Pyramid” and food guides of other international organizations. What can reading the food guide offer us? 1) Nutrition information 2) Nutrition requirements 3) Make healthy food choices 4) Effects of unhealthy food choices 5) Balancing nutrition with energy 6) Maintain a healthy weight 7) Meal management Food Guide Notes Canada Food Guide (handout) According to the Canada’s FGTHE, foods are placed into four groups: 1) Grain Products 2) Vegetables and Fruits 3) Milk Products 4) Meat and Alternatives Anatomy of Canada’s Food Guide The Food Guide consists of two parts: 1) the rainbow side 2) the bar side The rainbow side of Canada’s FGTHE provides advice on how to choose food. The rainbow shows that all four food groups are important, but we need different amounts from each group. The rainbow’s longer outside arcs encourage consumption of more grain products, vegetables and fruit, while the shorter inside arcs represent the recommendation to eat smaller amounts of milk and meat products. Food Guide Notes The bar side of Canada’s FGTHE shows the serving sizes for different foods and explains how many servings of food are recommended in each of the four food groups. Grain Products Vegetables and Fruit Milk Products Meat and Alternatives 5 5 2 2 to 12 servings/day to 10 servings/day to 4 servings/day to 3 servings/day The number of servings you should choose depends on your particular needs. The higher end of these ranges is meant for people with greater energy needs such as male teens and very active young people. A side bar in the Food Guide is a category called Other Foods. These foods add taste to and enhance the enjoyment of eating. It is important, however, that they be used in moderation. Effects of Unhealthy Food Choices (handout) Food Guide Notes Energy and Calories The body needs nutrients to supply itself with energy and nutrients need to be consumed in combinations because they work as teams. Each nutrient has certain jobs to do in the body and one nutrient cannot work by itself. The energy that is produced from nutrients is measured in units called kilocalories or calories. A calorie (kC) represents the amount of heat required to raise the temperature of 1 kilogram of water 1o Celsius. In other words it is a measure of the energy value of food. Calories is the fuel that keeps your body running. Your body uses energy in two major ways: 1) to fuel its basal metabolism 2) to fuel its voluntary activities Food Guide Notes Nutrient Content Besides taste, foods contain nutrients that perform one or more of the following functions: Provide energy Help with proper growth and maintenance of body tissue Help regulate body temperature Eating a balance of nutrients from the six major nutrient groups 1)Carbohydrates 4)Proteins 2)Fats 5)Vitamins 3)Minerals 6)Water 1. Carbohydrates: are starches and sugars, which come from mostly plant foods and provide energy and maintain normal elimination of waste. There are two types of carbohydrates: simple and complex. Simple carbs are sugars found naturally in foods and digest easily. Examples Food Guide Notes are fruits, vegetables and milk. Complex carbs are known as starches and take longer to digest. Examples are grain products like (bread, noodles, rice) dry beans, peas, lentils, and vegetables (potatoes, corn) 2. Fats: delay hunger, provide insulation, energy and carry certain vitamins in the body. Fat also assists with healthy skin, and healthy cells. Fat helps to transport vitamins in the body so our bodies need fat to work correctly. 3. Proteins: aid in growth and repair of all body tissue. Sources of protein include meat, poultry, eggs, dairy foods, dry beans and peas and nuts. 4. Vitamins: the name comes from the Latin word meaning ‘life’. Vitamins do not provide energy, but they help carbohydrates, proteins, fat and minerals to work properly. Food Guide Notes Vitamin A – for strong bones, teeth, good vision and healthy skin and hair Vitamin D – help builds strong bones and teeth Vitamin E and K – help many body processes Vitamin C – build and maintain a healthy body, fight infection and heal wounds B Vitamins – help the body get energy from carbohydrates and heal keep nerves and muscles healthy. (B1=thiamine, B9=folic, B3=niacin, B2=riboflavin, B12) 5. Minerals: are found in a variety of foods. Minerals are used for many processes and also become part of the human body. Calcium and phosphorous – work with vitamin D and A to help build strong bones and teeth Iron - works with protein to help your blood cells carry oxygen to all parts of your body. Potassium and sodium - are needed for keeping the water balance in your body. Food Guide Notes 6. Water: is essential for life. Water constitutes roughly 60% of a person’s body weight. Water can be found in milk, soups or common foods such as fruits and vegetables. All people need to drink 6 to 8 glasses of water a day. Although not a nutrient but is important is fibre. Fibre does not completely breakdown through digestion and helps to assist with proper digestion. Foods that are high in nutrients relative to their energy content are said to be foods with high nutrient density. Eggs, fruit and vegetables have a high nutrient density. Sweets, such as cakes and candy have a low nutrient density and are often called empty calorie foods. They provide calories but lack other nutrients. Food Guide Notes Balancing Nutrition With Energy A healthy weight comes from making healthy eating decisions and considering calorie intake in balance with food intake. A healthy weight for you is a weight where you are healthy and not experiencing any health problems related to weight and able to participate in everyday activities. Ways to help and guide you in determining a healthy weight for you are: 1) Weight tables simply compare your height and weight with a height and recommended weight. Several weight tables exist and the weights do vary and this makes these table limited in their usefulness because individuals vary greatly in ways such as bone build. Food Guide Notes 2) Body Mass Index (BMI) uses you height and weight to estimate how much fat is on your body. To calculate a person’s BMI, use the following formula: BMI = weight (kilograms) Height2 (metres) 3) Waist Hip Ratio (WHR) research today shows that where excess body fat is stored is important in assessing whether your weight is appropriate. It is also a key link to the risk of future health concerns. Body fat can be stored in different locations on different people. In general, two basic body shapes develop: appleshaped people (fat is stored in abdomen and chest, surrounding internal organs, such as the heart) and pear-shaped people (fat is stored on the hips and thighs, just below the surface of the skin). To determine if you are an apple or a pear, figure our your WHR as follows: Food Guide Notes WHR= Waist measurement (cm) Hip measurement (cm) Apple shaped – waist measurement is greater than hip. Pear shaped – hip measurement is greater than waist. Apple shaped people have a higher risk of health concerns. Calculating Your Caloric Needs (handout) In general the number of calories used by the body each day balances the number of calories provided by food, your body weight will stay about the same. Achieving and maintaining a healthy weight involves managing your weight so a balance exists over time. Excess weight can be a health risk. It is also a common concern due to the increased public focus on health and appearance. Food Guide Notes Some of the weight loss methods on the market are based on reliable and sound nutrition principles, however, not all of them are sound and reliable. Fad diets are current, popular weight-loss methods that ignore good nutrition and healthy eating and these types of weightloss methods is unsafe and consumers should be cautious. Many people on weight-loss diets get caught in a cycle of yo-yo dieting. Diet Checklist (handout) If you are ever considering going on a weight loss diet the best method is to consult a physician and a nutritionist, whom will help you set up a safe and achievable plan to lose weight. Food Guide Notes Nutrition Labelling To help consumers make healthy food choices, food manufacturers in Canada are required to put certain information about their products on the label. This nutrition labelling is an outline of the food’s nutrition. It is meant to help consumers compare similar products and make informed choices about the food they eat. Of the healthy eating messages promoted by Canada’s FGTHE the information of food labels is most helpful in following three of these healthy eating messages: 1) choose whole grain and enriched grain products more often. 2) Choose lower fat dairy products, leaner meats and food prepared with little or no fat. 3) Choose foods containing less salt. Food Guide Notes Three key things consumers can find on labels include the following: 1) Ingredient List: all ingredients in the food product must be listed by the manufacturer. Product ingredients are listed according to descending order of weight. The ingredient present in the largest quantity is listed first. 2) Nutrition Facts: provide detailed information about the food’s nutrition. It always represents the product as sold. It does not include the nutrient content of ingredients that you may add to a product, such as milk to a pudding mix. 3) Nutrition Claims: food manufacturers can make claims about their products. These claims highlight a specific nutrient in the food. Common nutrient claims include “fat- Food Guide Notes free”, “high fibre”, or “low sodium”. Even though manufacturers must meet requirements before these claims can be made, consumers must read the information carefully and understand what the claim really means. 4) Diet-Related Health Claims: these types of claims are optional. They highlight how diet/food affects health and reduces the chance of developing diet-related problems. Meal Management Another aspect of healthy eating is meal management. Meal management involves using skills and resources to plan and prepare meals that meet our goals. Most people have the goal to eat nutritiously, save time, and/or save money. Food Guide Notes When planning a meal there are a few factors that need to be considered: 1) Nutrition - refer to the food guide and nutrients 2) Resources - are human and material sources of support or supplies for use in reaching goals. Other resources include money, time, energy, equipment, preparation skills and food availability. 3) Budget - looking at your income and deciding how much money to set aside for different uses, such as housing, food, clothing, health care etc. 4) People Being Served - individual diets and nutrition needs, along with likes and dislikes along with how many. 5) Customs and Traditions - some people have distinct dietary patterns based on their cultural backgrounds. 6) Meal Appeal - as you choose foods, also consider characteristics that make meals Food Guide Notes appetizing and enjoyable. It is important to note the following: colour, shape and size, texture, flavour, temperature. 7) Variety - eating many different kinds of foods, prepared in different ways, in what variety is all about. Variety promotes the following dietary advantages: An adequate intake of nutrients The positive and pleasurable aspects of eating by exploring a wide range of foods varying in colour, flavour and texture. The use of foods and cuisines enjoyed by different ethnic and cultural groups. Moderation in the consumption of fat, salt, caffeine and alcohol Food Shopping Tips (handout)