Eat Well; Be Well - Lecture notes 1 - 8 PDF

Preview

Summary

There are notes from each class, both things that were one the slides and things that the teacher added as extra information when speaking.
I believe that the teach for this course was Heather Garro....

Description

Eat Well: Be Well Class 1 (Jan. 21, 2020) Eat Well: Be Well Healthy Eating Habits - Be mindful of your eating habits - Cook more often - Enjoy your food - Eat your meals with others Being Mindful Can Help You: - Make healthier choices more often - Make positive changes to routine eating behaviours - Be more conscious of the food you eat and you’re eating habits - Create a sense of awareness around your everyday eating Be Aware Of: - How you eat - Why you eat - What you eat - When you eat - Where you eat - How much you eat Benefits of Cooking More Often: - Learn new skills - Rely less on highly processed foods - Control the amount of sauces and seasonings - Make foods that you and your family will like and eat - Save money - Choose healthier ingredients Healthy Food Choices - Eat plenty of fruits and vegetables, whole grain foods, and protein foods Choose protein food that come from plants more often - Limit highly processed foods - Make water your drink of choice - Use food labels - Be aware that food marketing can influence your choice Six Major Nutrient Classes 1. Carbohydrates 2. Proteins 3. Lipids 4. Water 5. Vitamins

6. Minerals Energy Producing Nutrients - Carbohydrates - Fats - Proteins Dietary Reference Intakes - Set of nutrient recommendations - Scientifically based - Used to set dietary goals, develop national food policy - Used to set standards for feeding programs - Used to assess diet of groups Who Developed DRI’s? - Food and Nutrition Board of the Academy of Sciences in the USA - Health Canada is participating by funding the Canadian nutrition scientists who have been appointed to the board Canada/USA - Science knows no borders - Needs specialized expertise - Makes trade between countries easier - Similar food labeling DRI (New) vs RNI (Old) - RNI single number - DRI four sets of numbers (each has a different use) - EAR - RDA - AI - UL EAR Estimated Average Requirement - Meets need in 50% of the individuals in a life stage and gender group - Used in setting the RDA - May be used in assessing adequacy of intake of groups planning adequate intakes by groups RDA Recommended Dietary Allowance - Meets needs of nearly all (97% – 98%) of individuals - Not used to assess diets of either individuals of groups or for planning diets for groups

AI Adequate Intake - Used when there is sufficient evidence to calculate an EAR - Based on approximations of the average nutrient intake of a group that appears to sustain a defined nutritional state - Used as a goal for nutrient intake of individuals and tentative goals for group intakes UL Tolerable Upper Intake Level - Maximum daily intake of a nutrient that is nutrient that is unlikely to pose a risk of adverse health effects in almost all individuals in a group - Not intended to be a recommended level - Connotes a level of intake that can be tolerated biologically Labelling Legislated Information 1. Nutrition Facts Label 2. Ingredient List 3. Optional Nutrition Claims Nutrition Facts Label Is Used To: 1. Learn about a food’s nutritional value 2. See if a food contains a little (5% DV or less) or a lot (15% DV or more) of a nutrient 3. Compare 2 products to make informed food choices 4. Better manage special food needs such as low sodium diet Nutritional Facts Table Includes: - Serving size - Calories - 13 core nutrients - % DV of nutrients Serving Size - Listed at the top of the Nutrition Facts Label - Used to understand how much of a nutrient you are eating - Compare calories and nutrients between 2 similar products Listed in common household measures: - Ex. a fraction of a food such as ¼ pizza (90g) - Ex. number of pieces such as 4 crackers (30g) - Ex. cups, teaspoons, (3/4 cup yogurt (175g) or 1 tablespoon of peanut butter (15g)) % DV - 5% is a little - 15% is a lot

-

Want less fat, saturated fat. Trans fat, cholesterol, sodium, sugar, want more fibre, vitamins, minerals % Daily value is based on daily value DV is the amount of a nutrient that should be included in a 2’000-calorie diet % DV is calculated by dividing the amount of a nutrient in the food by the daily value and multiplying it by 100

Example DV for Iron is 14mg If food has 3mg Iron in it 3/14 x 100 = 21% DV Daily Values Are: - Fat = 65g - Cholesterol = 300mg - Carbohydrate = 300g - Sugar = No DV - Vitamin A = 1’000 RE - Calcium = 1’100mg - Saturated and Trans Fat = 20g - Sodium = 2’400mg - Fibre = 25g - Protein = No DV - Vitamin C = 60mg - Iron = 14mg Calories - Energy provided by carbohydrates, fats, and proteins in foods - Listed underneath the serving size - Based on the serving size - To decrease calorie either: Decrease portion size that you consume Choose options that are lower in sugar, or fat (especially saturated fat) 2 Ingredient List - Shows all the ingredients in a packaged food - Ingredients are listed in order of weight (starting with the highest) - So, the food contains more of the ingredients listed at the beginning of the list, and less at the end of the list Trans Fat Examples: - Hard margarine - Hydrogenated fats and oils - Partially hydrogenated fats and oils - Shortening

Sodium Examples: - Baking powder - Brine - Baking soda - Celery salt - Disodium phosphate - Garlic salt - MSG (monosodium glutamate) - Onion salt - Salt - Sodium alginate - Sodium benzoate - Sodium bisulfate - Sodium propionate - Soy sauce Sugar Examples: - Brown sugar - Cane juice extract - Corn syrup - Dextrose - Demerara or turbinado - Evaporated cane juice - Fructose - Glucose - Glucose-fructose - Concentrated fruit juice - High-fructose corn syrup - Honey - Invert sugar - Lactose - Liquid sugar - Maltose - Sucrose - Syrup - Treacle Optional Nutrition Claims - Nutritional content claims - Describe the amount of a nutrient in a food Ex. “a good source of iron” - If you want more nutrient, look for terms such as: Source High or good source, such as high in vitamin A and good source of iron Very high or excellent source, such as excellent source of calcium - If you want less of a nutrient, look for terms such as:

-

-

-

-

-

-

-

-

Free, such as sodium free or trans-fat free Low, such as low fat Reduced, such as reduced in calories Free, no, zero, without: the food provides an amount of a nutrient that is so small it likely won’t have any effect on your body Ex. for fat, the food must have less than 0.5g of fat per serving Low, little, few: the food provides a very small amount of the nutrient Ex. for fat, the food must have less than 3g of fat Reduced, less, lower, lower in, fewer: the food is processed/modified, so that it contains at least 25% less of the nutrient when compared with a similar product Ex. for fat, the food must have at least 25% less fat than the food it is compared to Lightly: the food at least 50% less of the added nutrient (only for sodium) Ex. at least 50% less added sodium than the food compared to it No added, without, added: the food has none of the nutrient added to it Ex. for fat, contains no added fats or oils or added butter, or ghee, or ingredients that contain added fats or oils, or butter, or ghee (middle eastern, Indian butter) Source contains: the food provides a significant amount of the nutrient (only for calories, protein, omega-three or -six, polyunsaturated fatty acids, fibres, vitamins/minerals) Ex. for vitamins/minerals, the food must have at least 5% of the recommended daily intake More higher, higher in: at least 25% more of a nutrient compared with a similar product Ex. protein rating of 20 or more and contains at least 25% more protein, totaling at least 7g more than the food being compared to Good source of: at least 15% of the recommended daily intake Ex. for vitamins/minerals at least 15% of the RDI, except at least 30% of the RDI for vitamin C High in, high source of: the food contains at least 4g of fiber Excellent source, very high, very high in, very good source, rich, rich in: the food provides a very large amount of the nutrient Ex. protein rating of 40 or more Light: the food is processed/modified so that it contains at least 25% less of the nutrient when compared with a similar product Lean: contains 10% or less fat Extra lean: contains 7.5% or less fat

Health Claims - May be meaningless terms developed by food marketing departments, such as “healthy for you”, or “healthy choice” - May be related to specific diseases; in this case the claims are regulated by the government Ex. to make a health claim about potassium, sodium, and reduced risk of high blood pressure, the food… Must be low in (or free of) sodium Must be high in potassium Must be low in saturated fatty acids Must be limited in alcohol

Must have more than 40 calories if not a fruit or veg. Must have a minimum amount of at least one vitamin or minerals Other health claims are defined for: - Calcium, vitamin D, physical activity, reduced risk of osteoporosis - Saturated and trans fats and reduced risk of heart disease - Vegetables and fruit and reduced risk of some types of cancer - Plant sterols and lowering cholesterol ** plant sterols are found in vegetable oils, nuts, and seeds** Genetically Engineered Foods: - Labelling is voluntary - Follows international standards Irradiated Foods: - Irradiation (ex. gamma rays, x-rays, electron beam radiation) is used to kill bacteria/mold/yeast, control insects in wheat and flour, increase shelf life by preventing sprouting in potatoes and onions - Packaged: radiation symbol, statement - Non-packaged: sign beside the food Organic - 95% or more organic ingredients - Can be labelled “organic” - Canadian Organic Logo can be on product packaging -

70% - 95% Can be labelled “contains X% organic ingredients” Canadian Organic Logo is NOT allowed

-

25 is overweight - BMI > 30 is obese - BMI < is underweight - May not be accurate for everyone (short or muscular) - Does not directly measure % body fat How Do You Know If You’re at A Healthy Weight? - Measure your body fat and its location Average healthy adult male between 20 – 49 years of age: 16 – 21% of weight is body fat Average healthy female: 22 – 26% body fat - Techniques to measure body fat include skin folds, thickness measurements, and bioelectrical impedance - Central obesity (excess visceral fat; around your organs vs subcutaneous fat; under the skin) increases risk of heart disease, diabetes, hypertension Measure waist circumference

Waist Measurement Higher health risk: - Women > 35 inches - Men > 40 inches What is Energy Balance and What Determines Energy Needs? - Energy balance is calories in vs calories out Positive energy balance: more calories consumed than expended (leads to fat storage, weight gain) Energy excess Negative energy balance: more calories expended than consumed (leads to weight loss) Energy deficit - Energy needs are different for everyone Energy needs compromise (include): Basal metabolism Physical activities Thermic effect of food - Your basal metabolic rate (BMR) is the minimum amount of energy you need to function Amount needed to meet basic psychological needs, keep you alive Makes up about 60% of total energy needs Many factors affect BMR, chiefly lean body mass - The thermic effect of food affects your energy needs Amount of calories expended to digest, absorbs, and process food - Physical activity will increase your energy needs Energy expected by sedentary people = less than half of BMR Very active athletes can expend twice BMR Exercise causes small increase in energy expenditure after activity has stopped - Calculating your energy needs: Estimated energy requirement (EER): daily energy need based on age, gender, height, weight, activity level Energy Imbalances Over Time Can Lead to Changes in Body Weight - Reducing calories can lead to weight loss Stored glycogen and fat are used as fuel loss Amino acid from body protein breakdown can be used to make glucose Prolongs fast depletes all liver glycogen What Are the Effects of an Energy Imbalance? - Excess calories can lead to weight gain - Excess calories are stores as fat, regardless of source Limited capacity to store glucose as glycogen Cant store extra protein Unlimited capacity to store fat **body contain about 35 million fat cells, which can expand** What Factors Are Likely to Affect Body Weight?

-

-

-

-

Factors in weight management: what and how often you eat, physiology, genetics, environment Hunger and appetite after what you eat Appetite is psychological desire for food Hunger is psychological need for food, subsides as feeling of satiation (fullness) sets in Satiety determines length of time between eating episodes Physiological mechanisms help regulate hunger; many hormones play a role: Ghrelin: produced in stomach when emptying; increases hunger When fat stores increases, leptin in fat tissue signals brain to decrease hunger and food intake Cholecystokinin: released when stomach is distended, increasing feelings of satiation, decreasing hunger Many people override feedback Genetics particularly determines body weight Genetic differences in level or function of hormones, such as high ghrelin or low leptin levels, increase obesity Many obese have adequate leptin, but brain has developed resistance to it Genetic differences in non-exercise-associated thermogenesis (NEAT)...