Choosing a Nutritious Diet with Canadas Food Guide
What is Eating well With Canadas Food Guide?
Nutrition experts created Canadas Food Guide based on:
o Information from the DRIs
o Foods that Canadians usually eat
Using the Guide
1. Find your age and sex
I will NOT send lecture notes to you if you miss
class, please use the discussion boards for that
Assignment Part 1 is due this FRIDAY (1
minute before midnight)
Midterm # 1 is coming up (February 1st) I will
not ask questions about content
Part 1 of the assignment due Friday at
midnight! (11:59 pm)
The midterm is coming!
Practice quizzes will be posted on courselink
soon (look out in the course news)
Look at course notes morning before class!
Finish discussing parts of
Getting the Nutrients into Cells
Getting the Nutrients into Cells
Simple Diffusion: the movement of substances from an
area of higher concentration to an area of lower
concentration. No energy is r
Nutrition Jeopardy review
1. This is how vitamin E helps to protect you against cardiovascular disease
a. It keeps the LDL particles and the lining of the blood vessels from being
2. This is the electrolyte that moves into nerve cells in a wave w
Bone and Blood Health
What are minerals?
Inorganic elements (form periodic table) that your body needs in order to function
o Major minerals you need more than 100mg/d
Calcium, phosphorus and magnesium
o Trace elements you need less than 100mg/d
Introduction to Fluids and Electrolytes
What is a Fluid?
Molecules are far enough apart that they can slide past each other
Our Bodies Are
o We lose fluid as we get older
o Depending on how hydrated you are and your age
Where is it all?
Nutrition and Physical Activity
Physical activity decreases risk for many chronic conditions
o Less fat mass, maintains lean body mass
o Helps control appetite
o Strengthens the heart
o Improves blood lipids, slows atheros
Achieving and Maintaining a Healthy Body Weight
What is a healthy body weight?
A body that has enough fat mass and enough muscle mass for health, but not too
o Too much fat increases your risk of disease
o Too little fat causes compromises in body f
Nutrients Involved in Bone Health
Introduction to Bones
Bones are dynamic, living organs!
Have many important roles in the body
Important to maintain healthy bones
Functions of Bones
Structure and Support
Structural support for orga
Fat Soluble Vitamins
Water Soluble vs. Fat Soluble
Water soluble vitamins:
o Vitamins C and B
o Absorbed with facilitated or active transport
o Transported freely in the blood or with proteins
o Not stored in body
o Deficiencies can happen quickly
Water Soluble Vitamins
What are Vitamins?
Organic molecules that we need to eat for our bodies to function
o What does organic mean? Contains carbon
We talk about vitamins being either water soluble or fat soluble
o Water soluble = polar (dissolve in wa
Planning a Nutritious Diet
What is food made of?
Animals and plants
What are animals and plants made of
Carbohydrates, fat and protein
What is a calorie?
1 calorie is the amount of energy it tak
Losing Weight the Safe Way
- If you lose weight too quickly you risk (miracle fixes)
o Nutrient deficiencies
o Losing MUSCLE, not fat
o Gaining the weight back
- A reasonable weight loss goal is NO MORE than 2 pounds per week
o 1-2 pounds per