FNN111 Nutrition For Your Health

Fall 2024 – Notes (Week 2)

1
Week 2: Nutrition Standards & Guidelines
Learning Objectives
1. Discuss and apply:
a) Dietary reference intake values
b) Canada’s Food Guide
c) Food label information

Image credits:
• 123rf.com
• Creativecommons.org

3 Part 1:
Dietary Reference Intakes

4 Forms of dietary guidance

• Provide dietary guidance reflecting highest quality scientific evidence
linking diet & health
• May relate to specific nutrients, foods, food groups or dietary
patterns
• Dietary Reference Intakes (DRIs): sets of values for recommended
energy and nutrient intake to assess intake at individual or group
levels. For Canada and the US.
• Canada’s Food Guide (CFG): a tool for use by individuals and
groups in selecting foods that optimize health
• Food labels: Health Canada food label provide information to
help consumers make healthy food choices
5 What are YOUR nutrient requirements?
A requirement is the measurement of the actual amount of each nutrient that an
individual needs to function

6 Recommendations
• Dietary standards (e.g., DRIs) scientifically derived recommendations for
estimated intakes of nutrients, foods &/or food groups intended to guide individuals &
health professionals food choice
• DRI Recommendations - estimates of nutrient intakes, based on
age & gender groups, with high probability of exceeding individual
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nutrient requirements for people in those groups

7 Dietary Reference Intakes (DRI)

• Dietary standards for Canada & the US
• Evidence-based recommended intakes for: vitamins, minerals,
carbohydrate, fibre, lipids, protein, water & energy
• 7 types of DRI values
• Intended for healthy people, with a generous allowance to ensure
adequacy
•
8 Dietary Reference Intakes (DRI)
• Recommendations for:
• Women
• Men
• Pregnant women
• Lactating women
• Infants
• Children

Valued differ based on age & gender because:

- Nutrient need differs with age: growth & development versus maintenance & repaid
- Nutrient need differs by gender: Nutrients needed during menstruation, pregnancy,
& lactation; male versus female needs

9 Dietary Reference Intakes (DRI)

• DRI recommendations are intended for healthy people - those
living with health issues should consult a doctor or dietitian for
guidance tailored to meet their needs

• Gender based recommendations are difficult for people who identify

as transgender or gender diverse - should consult a doctor or
dietitian for guidance tailored to meet their needs

10 DRI values
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1.Recommended dietary allowance (RDA):

Average daily nutrient intake level that meets the needs of nearly all
(98%) healthy people within a particular age and gender group. To
be used as a goal; it cannot be used to determine inadequacy of
intake.
RDA for calcium for females aged 19-50 yrs = 1000 mg/day
2.Adequate intake (AI):
Recommended average daily nutrient intake level based on intakes
of healthy people in a particular age and gender group. AIs are set
when there is not enough data to set an RDA value for a nutrient.
AI for sodium for males aged 14 + yrs = 1500 mg/day
11 DRI values
3.Estimated average requirements (EAR):
Average daily nutrient intake estimated to meet the requirements of
half of the healthy people within a specific age and gender group.
Used in research and policy making. Not all nutrients have EARs.
EAR Thiamin for females aged 14 yrs+ = 0.9 mg/day

4.Tolerable upper intake level (UL):

Highest average daily nutrient intake level likely to pose no risk of
toxicity to almost all healthy people in an age and gender group.
Intake above UL may pose risk of illness from nutrient toxicity. Not
all nutrients have a UL.
UL for vitamin C for adults aged 19+ yrs = 2,000 mg/day

12 DRI values
5.Acceptable macronutrient distribution ranges (AMDR):
Intake ranges for carbohydrate, fat and protein expressed as
percentages of total daily energy (calorie) intake that will provide
adequate total energy and nutrients while reducing chronic disease
risk.
• 45-65% of total energy from carbohydrates
• 20-35% of total energy from fat
• 10-35% of total energy from protein
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13 DRI values
6.Chronic disease risk reduction (CDRR):
A recommendation expected to reduce chronic disease risk in a
healthy population. Intakes above the CDRR value will increase
risk. Not all nutrients have CDRRs.

Calcium CDRR = 2500 mg/day for adults 19-50 yrs

14 DRI values
7.Estimated Energy Requirement (EER):
• Average daily total energy intake level predicted to maintain
body weight based on gender, age, height, weight and physical
activity level linked to good health
• Expressed as total calories per day
• Consuming calories in excess of body needs results in weight
gain; therefore, there is no UL for energy intake

EER for females aged 19-30 yrs = 2403 kcal/day

15 Where to find your DRI values

• Health Canada:
• https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-
an/alt_formats/hpfb-dgpsa/pdf/nutrition/dri_tables-eng.pdf
• Includes definitions, conversion factors, tables of DRI values
• Posted on D2L “Health Canada DRI tables”

16 Understanding the DRIs

1. Based on age and gender groups
2. Some nutrients have RDAs, some have AIs, some have RDAs +
EARs, some have ULs.
3. Aim for 100% of RDA, ensuring an adequate intake over time
4. Values are based on probability and risk
5. DRI recommended intakes are associated with a low probability of
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deficiency for people within an age and gender group

6. Not minimum requirements: levels linked to lowest risk of chronic
disease

17 Understanding the DRIs

7. Designed to maintain health and prevent disease in healthy people
8. Values reflect average daily intakes & assume day to day variance
9. Values are set high enough to ensure body nutrient stores will
meet nutrient needs during periods of inadequate intake
10.A person may require a much higher or possibly lower intake of
certain nutrients during illness or malnutrition

18 Confused about the DRIs?

• The expanded DRI model: Introduction
• https://www.youtube.com/watch?v=236rfyMIGd0
• See link on D2L
• You do not need to memorize DRI values for specific vitamins and
minerals.
• You do need to know AMDR ranges
• Dietary assessment software will automatically determine the
accurate DRI values for you based on your age, gender and smoking
status.

19 Correctly interpreting the DRIs

• DRIs can only be used to determine:
• Likelihood of adequacy (RDA and AI)
• Likelihood of increased risk of toxicity (UL)
• Likelihood of increased chronic disease risk (CDRR)
• We cannot use any of the DRI values to determine nutrient
inadequacy or deficiency for an individual because we do not know
the individual’s actual nutrient requirements
• Consult a health professional who would gather more data to assess
potential nutrient inadequacy (deficiency)
How to Apply DRIs
Intake >= RDA: very likely to be adequate – No changes needed
Intake < RDA: cannot determine adequacy – Eat more foods rich in nutrients

Intake >= AI: very likely to be adequate – No changes needed

Intake <= AI: cannot determine adequacy – Eat more foods rich this nutrient
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Intake >= UL: May be associated with increased risk of toxicity – Consult a
health professional, Collect more data to examine possible toxicity, Reduce
intake of this nutrient, if needed
Intake < U: No known risk of toxicity – No changes needed

Intake >= CDRR may be linked to increased chronic disease risk - Consult a
health professional, Collect more data to examine possible toxicity, Reduce
intake of this nutrient, if needed
Intake < CDRR is known to be linked to increased chronic disease risk – No
changes needed
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20 Applying the AMDRs

• Percentage ranges of intake for CHO, PRO and fat linked with
lower disease risk
• Example: How to calculate your own average % intakes to
compare with AMDR
• Results of Girish’s 3 day food record:
Ave energy intake/day = 2237 kcal
Ave PRO intake/day = 251 grams
Ave CHO intake/day = 135 grams
AVE FAT intake/day = 77 grams

21 Applying the AMDRs

Step 1:
Convert grams of nutrients to kcal nutrients

251 g PRO x 4 kcal/gram = 1004 kcal from PRO

135 g CHO x 4 kcal/gram = 540 kcal from CHO
77 g FAT x 9 kcal/gram = 693 kcal from FAT
22 Applying the AMDRs
Step 2:
Express kcal nutrients as percentage of average energy intake

PRO = 1004/2237 kcal = 45% of kcal from PRO

CHO = 540/2237 kcal = 24% of kcal from CHO
FAT = 693/2237 kcal = 31% of kcal from FAT
100%

23 Applying the AMDRs

Step 3:
Compare Girish’s results to AMDRs

Girish’s values: AMDRs:

PRO: 45% of kcal 10-35% of total kcal
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CHO: 24% of kcal 45-65% of total kcal

FAT: 31% of kcal 20-35% of total kcal

24 Applying the AMDRs

Step 4:
Interpret results & make recommendations
PRO: Girish’s intake is higher than AMDR
CHO: Girish’s intake is well below AMDR
FAT: Girish’s intake is within AMDR range

Make recommendations for change:

-Reduce PRO intake: more plant-based meals, smaller portions of
meat, fish, poultry
-Increase CHO intake: more veg, fruit & whole grains
25 Part 2a:
Canada’s Food Guide

26 Canada’s Food Guide (2019)

• Translates latest scientific evidence linking diet with reduced chronic
disease risk into action plan
• Total diet approach with foods from 3 categories: vegetables & fruit,
protein foods and whole grain foods
• Designed to lower chronic disease risk & meet DRI
recommendations

27 Canada’s Food Guide: Fact or Fiction

1 What it is:
• An evidence-based eating plan created by Health Canada
• Helps Canadians make healthy food choices
• A tool used by dietitians to support individual food choices,
preferences and health goals.

2 What it isn’t:
• An individualized meal plan
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• A way to categorize ‘good’ or ‘bad’ food

• Influenced by food industry or lobbying/ marketing interests
28 Canada’s Food Guide (CFG)
• Reflects a plant based diet; mostly plant foods with some animal
foods if desired
• Works for various dietary choices, food preferences, and eating
patterns
• English, French + 32 other languages
• Accompanied by a suite of resources see https://food-
guide.canada.ca/en/

29 Canada’s Food Guide (CFG)

30 What about my cultural foods?

• Choosing healthy foods that reflect cultures and food traditions is
important.
• Including cultures and food traditions are part of healthy eating
• Cultures and food traditions can influence:
• How you eat
• What you eat
• When you eat
• Where you get food
• How you prepare food

31 What about my cultural foods?

• Food and food traditions are central in celebrations and in
connecting us with one another
• Healthy food choices can be adaptable to reflect various cultures
and food traditions
• Including cultures and food traditions can help you:
• Choose foods that you enjoy
• Grow your grow you skills and knowledge
• Learn about cultures and food traditions
• Create a sense of community
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• Keep cultural roots and food traditions alive

32 CFG: Reconciling with History

33 CFG: Reconciling with History

You can draw a direct line between the types of experiments that
were being done in residential schools and… the food guide.
- Ian Mosby, 2021
34 Food Sovereignty
“Food is not just sustenance; it is a fundamental part of culture, identity, and justice…
It represents powerful movement that advocates for the right of individuals and
communities to control their own food systems

35 Reflection:
“The food insecurity is more than physical. It’s also emotional and spiritual and
mental. It’s pervasive” – Cynthia Wesley-Esquimaux
“We learn about racism of the past and how it manifest itself in the present… This is not
about guilt or recrimination. This is about taking responsibility for we do now.”

36

37 Part 2b:
Canada’s Food Guide
(A closer look)

38 50% vegetables and fruits, 25% protein rich foods, 25% whole grain foods, water
drink of choice

39 What’s a plant-based diet?

Which of the following foods could you eat if you’re following a plant-
based diet?

a) Vegetables, fruit, milk, eggs

b) Vegetables, fruit, grains
c) Vegetables, fruit, grains, chicken, fish
d) Vegetables, fruit, grains, beef, chicken, fish, dairy, eggs
40 CFG: What’s new?
1. Plant-based diet
2. No more foods groups
3. No more portion sizes – it’s about proportion
4. Increased flexibility for different dietary patterns
5. Includes recommendations on healthy eating habits that align with
latest thinking on intuitive eating
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6. Acknowledges & encourages enjoyment of foods, eating with

others, including culture & food traditions as parts of healthy eating
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41 Health Canada's new food guide takes a radical overhaul

• https://www.youtube.com/watch?v=NHsPr53htp0
• Copyright CBC News (2:34)

Question for you:

What are people’s reactions to the new Canada Food Guide?
People like the chicken
People are happy to see this food guide

42 Canada’s Food Guide: Plant-based diet

What’s a plant-based diet?
• No standard definition – many interpretations
• Long standing scientific consensus on specific plant-based diet
linked by strong evidence to lower chronic disease risk (World
Cancer Research Fund/American Institute for Cancer Research -
WCRF/AICR*)
• This plant-based diet consists of mostly plant foods and can include
some animal food
• This is the plant-based diet reflected on CFG

43 CFG: Plant-based diet

1 WCRF/AICR Evidence-based plant-based diet recommendations
2 1. Eat a diet rich in wholegrains, vegetables, fruit and beans
2. Limit intake of fast foods and processed foods high in fat, starches
and sugars
3. Limit intake of red and processed meats
4. Limit intake of sweetened drinks

Canada’s Food Guide

recommendations
1.Eat plenty of vegetables, fruits, whole grain foods and choose
protein foods from plants more often
2.Limit highly processed foods. Use ingredients that have little to no
added sodium, sugars or saturated fat
3.Replace sugary drinks with water

44

45 What does mindful eating mean?

• https://www.youtube.com/watch?v=0WEFUXInwMk
• Copyright: Mayo Clinic minute
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• 1:00

46
47 CFG: Reach
• Part of school curriculum starting in kindergarten
• Used for menu planning in:
• day care centers
• schools
• hospitals
• long term care facilities
• retirement homes
• prisons
• military bases

48 Free healthy recipes

• Tamil-style eggplant curry
• Mujadarrah
• Pan-fried dates with cardamom yogurt
• Oatmeal chocolate lentil bites
• Apple pie smoothie bowl
• Vegetarian Chinese egg fried rice
• https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Res
ources/NM2021-Recipe-ebook-English_1.pdf?ext=.pdf
• https://food-guide.canada.ca/en/recipes/

49 Part 3: Nutrition Labelling

50 Overview: What’s on a label

51 Canadian food label requirements

52

57
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Food Ingredients must be on it

58 Nutrient Content Claims: Fat

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Nutrient content claims help you chose foods that contain a nutrient you may want more
of
- Source: for example “source of fibre”
- High or good source: for example, “high in Vitamin A” or “good source of iron”
- Very high or excellent source, “excellent source of calcium”

59 Nutrient Content Claims: Fibre

Nutrient content claims can help you choose foods that contain a nutrient you want less
of
- Low: for example, “low in sugars”
- Reduced: for ex, :reduced in sodium
- Free: for ex. “trans-fat free”

Health claims on food labels describe the potential health effects of a food product when
consumed as part of a healthy diet.
There are 2 types of health claims on foods: Functions claims (including nutrient function
claims); disease risk reduction claims (including therapeutic claims)
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60 Function Claims
1 Function claims are statements about the specific benefits a food has
on normal body functions

"Consuming fibre from coarse wheat bran promotes regularity."

2 Nutrient function claims are a type of function claims. They are

statements about the roles of energy or nutrients that are essential
for good health or normal growth and development.

"Vitamin D helps build strong bones and teeth."

61 Disease Risk Reduction Claims

1 Disease risk reduction claims are statements that link a food to a
lower risk of developing a disease or condition.

"A healthy diet rich in a variety of vegetables and fruit may help
reduce the risk of some types of cancer."

2 Therapeutic claims are a type of disease risk reduction claims. They

link a food to the treatment or improvement of a disease, condition
or body function.

"Oat fibre helps lower cholesterol."

62 New! Front-of-package labelling
• The front-of-package nutrition symbol is black and white. It has a
magnifying glass and highlights what the food
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is high in:
• Sodium
• Sugars
• Saturated fat (or any combination of these)
63 Front-of-package labelling
The front of package nutrition symbol is mandatory for prepackaged foods that meet or exceed
set levels For sodium, sugars or saturated fat

64 Part 4:
Whole grains

65 What are whole grains?

66 Whole grains
1 •amaranth
•buckwheat
•corn
•couscous
•millet
•oats
•popcorn
•quinoa

2 •rice
•rye
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•spelt
•triticale
•wild rice
•wheat:
•Cracked wheat kernels (bulgur, farro, wheat berries, freekeh)
• Varieties of wheat: khorsan, spelt (dinkel or hulled wheat),
and einkorn

67 To identify whole grain kernels

To find whole grains look for these terms in ingredients list:
• “whole (name of grain)” e.g., whole wild rice
•“whole grain (name of grain)” e.g., whole grain rye
•“(name of grain) berries” e.g., wheat berries
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•“(name of grain) groats” e.g., oat groats

•“100% whole grain whole wheat”
68 Whole grain flours
• Traditionally, flour was made from whole grain kernels
(usually wheat) that contained all of the nutrients & fibre

Whole grain flour contains all of:

1. Germ
2. Endosperm
3. Bran
69 Refined grains
• All grains start out whole & may be altered through the
manufacturing process (refinement) to produce flour or altered
versions of ‘whole’ grains (like instant white rice)
• Consumers prefer the texture and taste of flours produced
by removing the husk, bran and germ from whole grains
• Refinement removes protein, vitamins, minerals and fibre from
whole grains
• 1940s: Refinement of flour was linked to development of
widespread B vitamin deficiencies
70 Enriched flours
• Enrichment: addition of vitamins and minerals to manufactured
foods to replace nutrients lost in processing
• 1970s government of Canada required flour manufacturers to
enrich white flour with the B vitamins lost during refinement back into
bread – riboflavin, thiamin, niacin plus iron
• 1990s – Cdn govt added folic acid as a mandatory enrichment
(to offset neural tube defects linked to folate deficiency in early
pregnancy)
•May add other nutrients – e.g., calcium, vitamin C
71 What to look for on ingredient lists
• “Whole wheat flour” contains 95% of original wheat kernel (it is
not whole grain flour)
• “Whole grain flour” contains 100% of original kernel e.g., whole
grain oat flour - this is a whole grain product
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•Examples of whole grain flours in ingredient lists:

•“100% whole grain whole wheat flour”
•“Whole grain whole rye flour”
•“whole grain wheat flour”
72 What to look for on ingredient lists
• “multigrain” refers to a mixture of grains used to create a
product. These grains may be refined.
•Whole wheat is usually a refined grain (not a whole grain)
• Whole wheat bread is not a whole grain product because it’s
made with whole wheat flour that is missing 5% of the kernel.

73 What to look for on ingredient lists

• White flour: flour made from the endosperm of a grain that has
been refined and bleached for maximum softness and whiteness
• Brown bread: contains ingredients that give it brown colour.
Can be made from any kind of flour, including white flour.
• Wheat flour: flour made from wheat, including white flour.
Not a whole grain flour

•None of these are whole grain products

74
Ingredients: Wheat flour, Amylase, Ascorbic acid, Niacin, Iron,
Thiamine mononitrate, Riboflavin, Folic acid.

75
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76 Part 5:
Comparing food labels

77

78 Canada’s Food Guide recommends:

1. Select whole grains
2. Lower sodium intake
3. Increase fibre intake
4. Lower fat intake
5. Avoid added sugars
6. Select lower calorie options when possible
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79

Ritz Crackers

80
Ritz Crackers

81
Ritz Crackers

82
Ritz Crackers

83
Ritz Crackers
84 1 minute recipe
• https://www.youtube.com/watch?
v=BenNcfJHnnc&list=PLY8Je3lLW
YrdVTIMIBgg4VtYP17fueJ9r&index=5

85 Canada’s Food Price Report

Canada’s Food Price Report (CFPR) is an annual collaborative report
from researchers across Canada.
Using historical and predictive analytics tools, researchers share what
Canadian food prices might look like for the year ahead.
 For 2024, the report forecasts that overall food prices will increase,
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but by less than last year (2.5-4.5% in 2024 compared to 5-7% in

2023).
 This offers relief from the previous challenging year of high food
prices.
 Canadians are spending less on food - which suggests a decrease
in the quantity and quality of food they buy.
 This has implications for Canadian’s ability to reach their nutritional
recommendations to promote their health and prevent chronic
diseases.

86 Household Food Insecurity

 Food bank use in Canada continues to soar with the highest number of
Canadians relying on food banks.
 Food insecurity is a marker of other health inequalities related to the
social determinants of health
• income, employment, healthy behaviors, social support and coping
skills, education, and literacy ...
 Food insecure Canadians - adults and children - are more likely to
have poorer health
 Food insecure adults are more vulnerable to chronic disease risk, and
the risk increases depending on the severity of food insecurity.
87 Canada’s Food Guide Recommendations
 Healthy Food Choices
 Eat a variety of healthy foods
 Limit highly processed foods
 Make water your drink of choice
 Use food labels
 Be aware of food marketing
 Healthy Eating Habits
 Be mindful of your eating habits
 Cook more often
 Enjoy your food
 Eat meals with others