Chapter 2. Designing a Healthy Diet
Chapter Review
IMPORTANT: Key Takeaways
- A healthy diet must be adequate by providing sufficient amounts of each essential nutrient, as well as fiber and calories.
- A healthy diet must be balanced by incorporating appropriate amounts of all nutrients.
- A healthy diet is one that includes moderation, and not eating to the extremes.
- A healthy diet consists of a variety of foods from each of the food groups.
- Food labels must contain:
- Ingredient List in descending order by weight.
- Nutrition Facts Table that provides information on serving size, calories, % daily value, and a core list of 13 ingredients.
- Nutrient Content Claims, which are scientifically supported statements about the amount of one specific nutrient in a food when a product meets a certain criteria.
- Diet-Related Health Claims, which are statements that link a food to a reduced risk of disease
- Canada’s Food Guide is intended to prevent nutritional deficiencies, and can be referred to for a set recommendations that allow individuals to develop healthy eating habits.
Practice Questions
- How does variety contribute to a healthful diet, and why is it important to incorporate different foods from all food groups?
- How does adequacy contribute to a healthful diet, and what types of food are considered nutrient-dense? Provide some examples.
- Why is it important to consume foods in moderation? What are some of the health complications that can result from eating too much or too little?
- Why is it important to have a balanced diet? Provide an example of how you can balance nutrients in your diet.
- What are some of the systemic barriers that prevent everyone from having a healthy diet?
- List and briefly explain the four components of food labels in Canada.
- What are the four key components of the nutritional facts table?
- How can the nutrition facts table assist consumers in making informed nutritional choices?
- Explain the differences between the following food label claims: fat-free, low-fat, reduced-fat, and light-fat.
- How have portion sizes changed in restaurants and eating establishments? How might this change influence our dietary intake?
