Chapter 1.1, 1.2, 1.3

Question 1

What are processed foods usually high in?

Answer 1

1. Saturated fats
2. sugar
3. salt

these things increase the ris, of chronic disease

Question 2

what is chronic disease

Answer 2

non-communicable disease that develops slowly over a lifetime and need continuing medical attention to manage and control

Question 3

what is the Canadian Community Health Survey? (CCHS)

Answer 3

a survey that the government annualy to see canadians

Question 4

what is the Canaidian Health Measures survey? (CHMS)

Answer 4

conducted every 2 years, similar to the CCHS but has more labratory measuments

Question 5

list the 6 classes of nutrients

Answer 5

1. Carbohydrates
2. lipids
3. proteins
4. water
5. vitamins
6. minerals

Question 6

Describe the three general functions of nutrients

Answer 6

1. provide energy
2. contribute to body structure
3. regulate chemical processes

Question 7

what is an essentail nutrient?

Answer 7

must be supplied by the diet

example: VITAMIN C

Question 8

What are ‘Fortified Foods’?

Answer 8

when you have a processed food and you add nutrients into it

Question 9

what are ‘natural health products’?

Answer 9

natural health products are a category of products rgulated by Health Canada which occupy a middles ground between food and drugs

Question 10

what are ‘Phytochemicals’?

Answer 10

your body needs is but can still produce it

phyochemicals comes from plants like broccoli: sulfrophane

Question 11

what are ‘zoochemicals’?

Answer 11

your body needs is but can still produce it

zoochemicals comes from animal foods: fatty acids in fish

Question 12

what are ‘energy yielding nutrients’?

Answer 12

Carbs, lipids, and proteins provide energy

[alchol also provides energy but isnt considered a nutrient because it isnt needed]

so they get the name ‘energy yielding nutrients’

Question 13

macronutrients

Answer 13

carbs, lipids, protien, water

needed in large amounts (g, kg)

Question 14

mirconutrients

Answer 14

minerals, vitamins

needed in small amounts (mg, ug)

Question 15

organic essential nutrients/ molecules

Answer 15

carbs, lipids, protein, vitamins

Question 16

inorganic essential nutrients/ molecules

Answer 16

minerals, water

Question 17

Calorie = ?

Answer 17

kilocalorie

Question 18

calorie = ?

Answer 18

there are 1000 calories in a Calorie

Question 19

how many Kcalories per gram in Carbs

Answer 19

4 kcal/gram

Question 20

how many Kcalories per gram in lipids

Answer 20

9 kcal/gram

Question 21

how many Kcalories per gram in protein

Answer 21

4 kcal/gram

Question 22

how many Kcalories per gram in Alcohol

Answer 22

7 kcal/gram

Question 23

Carbs in more important detail

Answer 23

-sugars are the simplist form

-starch is more complex form

-fibre too, not much energy but good for digestion

Question 24

Lipids in more important detail

Answer 24

• commonly called fats and oils
• triglycerides are most abundunt in body
• triglycerides are fat under skin
• triglycerides are made of fatty acids
• saturated fatty acids
• polyunsaturated fatty acids
• monounsaturated fatty acids
• cholesterol is another type of lipid

Question 25

Protein in more important detail

Answer 25

• made of amino acids (9 essentail /20)
• some can be made by the body
• some are essential nutrients

Question 26

how many vitamins are there?

Answer 26

13

Question 27

Vitamins and minerals in more important detail

Answer 27

• do not provide energy to the body

Question 28

malnutrition

Answer 28

consuming too little or too much nutrients

‘undernutrition’ ‘overnutrition’

Question 29

Define diet-gene interaction

Answer 29

someone could have a gene that causes that body to produce proteins that are less effective in excreting sodium. So, when this person eats, they should really be careful of how much sodium they intake

this is how diet and genes play a role in health

Question 30

what are the essential nutrients

Answer 30

all of them except vitamin D

Question 31

what are the only essentail fatty acids

Answer 31

alpha-linolenic acid

linolenic acid

Question 32

what are the essential minerals

Answer 32

all of them

Question 33

what is the food guides 3 things it is based off of?

Answer 33

variety, moderation, balance/portion

Question 34

what are the DRI’s (dietary reference intake) purpose?

Answer 34

EAR (estimated avg. requirment)
- amount of nutrients that meets needs of 1/2 the population
- middle of bell curve

RDA (rec. dietary allowance)
- calculated from the EAR
- amount of nutrients that meets the needs of all healthy people in popu.
- right side of the bell curve

AI (adequate intake)
- when dont know EAR, and therefore RDA, use AI which covers broad range
- amount of nutrients that meets the needs of all healthy people in popu. but not as good as the RDA

UL (Tolerable upper intake level)
- the max amount of a nurtient that a person should have

Question 35

Macronutrient Goals as a % of ToT kcal

Answer 35

carbs: 45-65% –> 4

lipids: 20-35% —> 9

protien: 10-35% —> 4

Question 36

how much of the diet in an average person gets their fat inake from random foods that arent in the foodgroups?

Answer 36

just under 30% and it comes from ultra-processed foods

Question 37

how to calcuate BMI

Answer 37

kg/m^2

weight/height^2

Question 38

if you are given lbs how do you convert to kgs

Answer 38

divide lbs by 2.2 to get kg

Question 39

BMI range (%)

Answer 39

18.5% —> too small

’ ‘ - 24.9% —> normal

’ ‘ - 29.9% –> overweight

’ ‘ - 34.9% —> obese

Question 40

how much % does ultra-processed foods make up in the avg americans diet?

Answer 40

60%

Question 41

what are the top 3 killers attributed to diet

Answer 41

1. high sodium (heart disease)
2. low in whole grain
3. low in fruit

Question 42

dietary micronutrient that people are commonly deficent in

Answer 42

lack of iodine, Vit E and calcium (antioxidant) , Ca2+, Folate (greens), Riboflavin, VIt C (good for cells)

Question 43

do you have a skibidi gyatt

Answer 43

yeah i have skibidi ohio livvy dunn baby gronk gyatt