Healthy Eating

What is the primary definition of nutrition?

The study of the nutrients in the food and required by the body

What is the secondary definition of nutrition?

All reactions between food and the body including the social, cultural, economic, and behavioural ones.

What are the different types of nutrition professionals?

Registered dietician (RD)
PhD in Nutrition
Naturopathic Physician
Physician

Which professionals should you only see for nutrition?

A registered dietician or a PhD in nutrition

What is a registered dietician?

They complete an undergrad degree and a 1 year internship, require exams to become registered, and clinical and community practice. They are registered with their province and Dieticians of Canada

What does having a PhD in nutrition involve?

Related undergrad and masters degree.
PhD degree with research in a specific area of nutrition.

What are some current areas of research in nutrition?

Health and chronic disease, nutraceuticals, nutritional genomics, specific nutrients, obesity, food sustainability, specific diets and therapeutic nutrition

What are some common societal trends in eating and nutrition?

More meals away from home, fast food, large portion sizes, more pop, energy dense and nutrient poor, lots of snacks, less physical activity, fad diets

What are some methods of dietary analysis?

Food records, food frequency surveys, food and eating habit surveys, anthropometric measures, lab measures

What are some anthropometric measures of diet analysis?

height, weight, BMI, circumferences, growth charts

What are some lab measures of diet analysis?

DXA, blood values, urine analysis, hair and nails, continuous blood glucose monitoring

How is nutrition the cornerstone to a strong immune system?

It is the first to be impacted by poor nutrition. Spiral decline: poor nutrition, decreased immune system, less likely to eat, decreased immune system etc.

What immune cells are impacted by poor nutrition?

Phagocytes, B and T Cells

What is the umbrella analogy?

Proper nutrition shields against disease

What diseases are most related to nutrition?

Iron deficiency diseases

What diseases are least related to nutrition?

Genetic diseases

How is the leading cause of death related to nutrition?

Heart disease!

What are some simple tools and practices to help us eat healthier without spending time counting nutrients and calories?

Using cup measurements, intuitive eating, using your hand as a guide.

What is the Canada Food Guide for?

A guide for healthy eating

What are some common tools/other food guides?

Vegetarian guide, USA guide, food guide pyramid, mediterranean, diabetic food guide, first nations food guide

What is the focus of the new Canada Food guide?

Plant based emphasis, uses a plate analysis.

What is the difference between the old guide and the new guide in terms of food groups?

New guide has food groups and nutrients, includes number of servings.
New guide has plate analysis, three food categories and proportions

Define phytochemicals

They are chemical compounds found in plants that are believed to protect cells from cancer.

Are frozen or canned vegetables better? Explain

Frozen - have more nutrients that canned.

What does the new Canada Food Guide include other than food?

Eating habits - mindfullness, cooking more, eating with friends, using food labels, limiting high sodium/sugar/saturated fat foods

How does the atmosphere of meals affect eating?

Food enjoyment, satiety, stress levels, healthy food choices, weight control

How often should someone eat?

Every 3-4 hours

Why is it important to eat regularly?

Avoid crashing, keeps blood glucose levels regular

How many food groups should a meal contain?

3-4

How many food groups should snacks contain? i.e. what is the anatomy of a healthy snack?

2

How should you go grocery shopping?

Perimeter first

What does it mean to be trans fat free?

.2g/serving

What does it mean to be a source of fiber?

15% or more

What is the 80/20 rule?

Eat healthy 80% of the time but allow some "treats" 20% of the time and you're more likely to stick with a plan.

What is the healthy eating continuum?

A continuum that people fall on in terms of their nutrition habits.

What is orthorexia nervosa?

Going to extremes in healthy eating so that it is actually unhealthy

What are the six principles of healthy eating?

adequacy, balance, energy control, nutrient density, moderation, variety

What are the four main themes of this course?

1. evidence based and non-judgemental knowledge translation/nutrition messaging
2. nourish your body and soul (physical and mental health)
3. all food fits and how you eat is important
4. grace and kindness

What are dietary reference intakes?

The umbrella term for the scientific data of nutrients related to health outcomes

What are recommended dietary allowances?

The recommended dietary allowance that meets 98% of peoples need for that nutrient.

What is adequate intake?

Nutrient foals for individuals, but not enough science for recommended dietary allowance

What is tolerable upper intake?

Intake before which there is an increased risk of toxicity

What are estimated average requirements?

Average intake required of the entire population

What are acceptable macronutrient distribution ranges?

The average intake required for fat, carbohydrate, and protein. Accommodates different body sizes and activity level, etc. by presenting as % of total caloric intake

What is Chronic Disease Risk Reduction Intake

Scientific recommendation for either increased or decreased intake of a nutrient. New recommendation being proposed, intakes that result in lower risk for chronic disease, currently sodium is the only one that is set

What are macronutrients?

carbohydrates, lipids, proteins

What micronutrients are found in grain products?

Thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, Folate

What micronutrients are found in vegetables and fruit?

Riboflavin, niacin, vitamin B6, folate, vitamin C, Vitamin A, Vitamin E, Vitamin K

What micronutrients are found in oils?

Vitamin E

What micronutrients are found in milk and alternatives?

Riboflavin, Vitamin A, Vitamin D, Vitamin B12

What micronutrients are found in meat and alternatives?

Thiamin, riboflavin, niacin, biotin, pantothenic acid, folate, vitamin B12, Vitamin A, Vitamin D, Vitamin K

What are the four dietary reference intakes?

Estimated average requirement (EAR)

Recommended dietary allowance (RDA)

Adequate intake (AI)

Tolerable upper intake (UL)

What are micronutrients?

Vitamins and minerals needed in small amounts.

What is a vitamin?

Organic molecules that do not provide energy, but are needed to regulate body processes

What are minerals?

Inorganic molecules that do not provide energy. Many have regulatory roles and some are important structurally.

Grocery shopping recommendations

Shop the perimeter

Shopping cart guide

Food tours

Fat free or sugar free

Less than 0.5g

Trans fat free

0\.2g or less

Source of fiber

Source = 2+g

Very high source = > 6g

Low sodium serving

140mg or less/serving

Low fat serving