Philip G. KerrPhilip G. Kerr 18/09/2018 18/09/2018 BMS208 Human Nutrition Topic 2: Planning a healthy diet Chris Blanchard BMS208 Topic 2 - Part 2 BMS208BMS208 Topic 2 - Part 2 1

Philip G. KerrPhilip G. Kerr 18/09/2018 Objectives Apply appropriate Dietary Guidelines to promote health and prevent chronic disease. Plan a balanced meal using a relevant Food Guide. Identify foods that have a high nutrient density. Explain the uses of the exchange lists. Identify and demonstrate an understanding of the information on the food label. Explain Daily Values and calculate percent Daily Values. Recognize reliable health claims on food labels. List the pros and cons of a vegetarian diet. BMS208BMS208 Topic 2 - Part 2 2

Diet-planning principles Philip G. KerrPhilip G. Kerr 18/09/2018 Diet-planning principles Adequacy Balance Energy control Nutrient density Moderation Variety BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Adequacy Provides sufficient energy Enough nutrients eg iron needs to be constantly replaced BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Balance Different foods are rich in different nutrients. Eg: Meat, fish and poultry are rich in iron but poor in calcium Milk products are rich in calcium but poor in iron BMS208BMS208 Topic 2 - Part 2

kCalorie (energy) control Philip G. KerrPhilip G. Kerr 18/09/2018 kCalorie (energy) control Need to balance energy coming in with energy being used Need to select foods of high nutrient density BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Nutrient density Select foods that deliver the most nutrients for the least food energy “Low-fat” foods offer more nutrients per kCalorie of content (same amount of calcium with lower energy content) Food such as fruits are more nutrient dense that manufactured foods such as soft drinks Chips, confectionary and soft drinks are often considered to be “empty-kCalorie foods” BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Moderation Moderation should be exercised when consuming “empty-kCalorie” foods General “overeating” should be avoided BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Variety Should select foods from each of the food groups daily Should vary choices within each food group from day to day Different foods contain different nutrients No food is guaranteed entirely free of substances that could be harmful if in excess Variety is the “spice of life!” BMS208BMS208 Topic 2 - Part 2

US guidelines for healthy eating Philip G. KerrPhilip G. Kerr 18/09/2018 US guidelines for healthy eating BMS208BMS208 Topic 2 - Part 2

US guidelines for health eating (cont’) Philip G. KerrPhilip G. Kerr 18/09/2018 US guidelines for health eating (cont’) BMS208BMS208 Topic 2 - Part 2

Canada’s guidelines for health eating Philip G. KerrPhilip G. Kerr 18/09/2018 Canada’s guidelines for health eating BMS208BMS208 Topic 2 - Part 2

Australia’s guidelines for health eating Philip G. KerrPhilip G. Kerr 18/09/2018 Australia’s guidelines for health eating NHMRC dietary guidelines: BMS208BMS208 Topic 2 - Part 2

Diet planning guidelines Philip G. KerrPhilip G. Kerr 18/09/2018 Diet planning guidelines Recommended amounts Notable nutrients Nutrient density Discretionary kCalorie allowance Serving equivalents Mixtures and foods Vegetarian food guide Ethnic food choices Food pyramids BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Daily kCalorie needs BMS208BMS208 Topic 2 - Part 2

Recommended amounts - Food groups Philip G. KerrPhilip G. Kerr 18/09/2018 Recommended amounts - Food groups Should make selections from each food group daily BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Fruits BMS208BMS208 Topic 2 - Part 2

Food groups: Vegetables Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Vegetables BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Grains BMS208BMS208 Topic 2 - Part 2

Food groups: Meat, Poultry, Fish, Legumes, Eggs and Nuts Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Meat, Poultry, Fish, Legumes, Eggs and Nuts BMS208BMS208 Topic 2 - Part 2

Food groups: Milk products Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Milk products BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Oils BMS208BMS208 Topic 2 - Part 2

Food groups: Fats and sugar Philip G. KerrPhilip G. Kerr 18/09/2018 Food groups: Fats and sugar BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Notable nutrients Each food group contributes key nutrients This provides flexibility as consumers can choose any food from a group to obtain that nutrient In general, most people need to eat: More dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat milk products Less refined grains, total fats, added sugars and total kCalories BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Nutrient density Choose nutrient dense foods from each group Exception: a small amount of “good oil” is necessary BMS208BMS208 Topic 2 - Part 2

Discretionary kCalorie allowance Philip G. KerrPhilip G. Kerr 18/09/2018 Discretionary kCalorie allowance Difference between kCalories needed to supply nutrients and those needed for energy May choose to: Eat additional nutrient-dense food Select a small amount of food with low nutrient density Add fat or sugars to food Consume alcohol Not use the kCalories available if they wish to loose weight BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Serving equivalents Allows accurate measurement of intake Assists in comparing foods within a group Serving equivalents not related restaurant servings sizes Beware if different units used in different countries (oz vs g) BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Mixtures of foods Some foods contain a mixture of food groups eg casseroles, soups, sadwiches Nutritional information can often be sourced for standard mixtures BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Vegetarian food guide Vegetarians rely on vegetables for all energy and nutrients Diet compositions vary eg with or without animal products such as milk or eggs Can still use food guides by selecting vegetable options in each group BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Ethnic food choices Provides diversity while sourcing foods from each group BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food guides Simple graphical way to re-enforce health eating choices BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 CSIRO 12345+ pyramid BMS208BMS208 Topic 2 - Part 2

Food guides from around the world Philip G. KerrPhilip G. Kerr 18/09/2018 Food guides from around the world BMS208BMS208 Topic 2 - Part 2

Food guides from around the world Philip G. KerrPhilip G. Kerr 18/09/2018 Food guides from around the world BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food guides BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Exchange lists Provide additional help in achieving kCalorie control Sorts food according to their energy-nutrition contents Eg cheese grouped with meat as they both contribute energy from protein and fat See appendix G BMS208BMS208 Topic 2 - Part 2

Putting the plan into action Philip G. KerrPhilip G. Kerr 18/09/2018 Putting the plan into action Convert food into servings Sort foods into meals BMS208BMS208 Topic 2 - Part 2

From Guidelines to Groceries Philip G. KerrPhilip G. Kerr 18/09/2018 From Guidelines to Groceries Start with foods you enjoy Make improvement little by little Beware of processed foods: lost nutrients and gained sugar, fat and salt Seek: Grains Vegetables Meat/fish/poultry Milk BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Grains Refined: may have lost nutrients in processing Enriched: may have had some nutrients added back Whole-grain: rich in fibre and nutrients when found in original grain. Aim for half of daily grains to be whole BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Grain Structure The protective coating of bran around the kernel of grain is rich in nutrients and fiber. The endosperm contains starch and proteins. The germ is the seed that grows into a wheat plant, so it is especially rich in vitamins and minerals to support new life. The outer husk (or chaff ) is the inedible part of a grain. Whole-grain products contain much of the germ and bran, as well as the endosperm; that is why they are so nutritious. Fig. 2-5, p. 50 BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Nutrients in Grains BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Vegetables Eat several serves each day Choose fresh if possible Frozen and canned are acceptable alternatives Choose legumes eg faba beans, lentils etc BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Fruit Choose fresh fruit often Frozen, dried and canned fruits (without added sugar) are an acceptable alternative Provide vitamins, minerals, fibre and phytochemicals Also add flavor, colour, natural sweetness and texture BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Meat, Fish and Poultry Provide essential minerals (iron and zinc), B vitamins and protein Choose fish, poultry and lean cuts of beef “Prime” cuts often have higher fat contents Alternatively use textured vegetable protein Minced meat will often have a high fat content BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Milk Many milk products are fortified eg calcium and Vitamins A, B12 and D Low fat options assist in obtaining vitamin and mineral needs within their energy and fat allowances BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Food labels Larger producers are required to provide nutrition labels Smaller operators, restaurants etc are not required to provide nutritional information BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Example of a food label BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 The ingredient list Ingredients will be listed in order of predominance by weight Eg compare: “puffed milled corn, sugar, corn syrup, molasses, salt..” versus “100 percent rolled oats” Which is more nutrient dense? BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Serving sizes Labels present nutrition information per serving Need to know size of servings Facilitates comparison shopping Need to compare servings size with how much you actually eat BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Nutrition facts Quantities and percentages of components included on food label. Eg: Total energy Food energy from fat Total fat Saturated fat Trans fat Cholesterol Sodium Total carbohydrate Dietary fibre Sugar Proteins Vitamins (A+C) and minerals (iron + calcium) BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Daily values Provides an estimate of how individual foods contribute to the total diet (based on a 2000 kCalorie per day diet) BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Nutrient claims Statements that categorize the quantity of a nutrient in a food Usually for marketing purposes Claim must meet specific requirement Examples: Lite (one third fewer calories) Fat free (less than 0.5g fat per serving) Cholesterol free (less that 2 mg cholesterol per serving) High fiber (5g or more fiber per serving) BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Health Claims Health statements that characterize the relationship between a nutrient and a disease or health related condition Examples: Calcium reduces risk of osteoporosis Fibre reduces risk of cancer BMS208BMS208 Topic 2 - Part 2

Structure-Function claims Philip G. KerrPhilip G. Kerr 18/09/2018 Structure-Function claims Characterize the relationship between a nutrient and its role in the body Examples: Builds strong bones Improves memory BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Consumer education Labels only valuable if people know how to use them BMS208BMS208 Topic 2 - Part 2

Philip G. KerrPhilip G. Kerr 18/09/2018 Vegetarian diets Different types of “vegetarians”: Vegans: exclude all animal-derived foods Lactovegetarians: include milk products Lacto-ovo-vegetarians: include milk and eggs Macrobiotic diets: limited to a few grains and vegetables; based on metaphysical beliefs and not on nutrition BMS208BMS208 Topic 2 - Part 2

Benefits of a vegetarian diet Philip G. KerrPhilip G. Kerr 18/09/2018 Benefits of a vegetarian diet Weight control: often maintain lower body weights (less saturated fats) Blood pressure: lower blood pressure and lower rates of hypertension (lower body weight) Heart disease: lower incidence (lower fate and higher fiber) Cancer: lower rate (more vegetables/fibre, no meat) Reduced incidence of other diseases: diabetes, osteoporosis, gallstones, rheumatoid arthritis BMS208BMS208 Topic 2 - Part 2

Dietary challenges for vegetarians Philip G. KerrPhilip G. Kerr 18/09/2018 Dietary challenges for vegetarians Need to ensure adequate amount of some nutrients are consumed: Proteins Iron Zinc Calcium Vitamin B12 Vitamin D Omega-3 fatty acids BMS208BMS208 Topic 2 - Part 2