Gr.9 Health Flashcards
What is nutrition?
The process of attaining nutrients to provide energy and nourishment for your body
How does the food you eat affect your brain?
Food can affect brain strength and energy
How does the food you eat affect your gut?
Introduces healthy bacteria and micro organisms to help gut health
What is the difference between a diet and a fad diet?
A diet is long term, usually for nutrients or growth.
A fad diet is short term, only for one purpose, usually weight loss.
Know the difference between the levels of processed foods (and examples)
Lvl 1: Unprocessed/minimally processed. only processed by the removal of inedible things. (vegetables, fruits, grains)
Lvl 2: Processed Culinary Ingredients
Processed so that it is usable (sugar, plant oils, butter)
Lvl 3: Processed food
Sugars and salt added via pickling, smoking, etc (canned foods, wine)
Lvl 4: Ultra processed food
Sugar is added (fast food, frozen dishes)
Why is fast food more desirable than healthier food?
Fast food activates the reward center in your brain, causing addictive properties.
What is a health halo?
The perception that a food is better than it really is without any evidence to prove it
Identify Misleading claims from : Fiber 1 brownies, Welchs fruit snacks, bolthouse juice, veggie straws, and vector cereal
Fiber 1: Added fiber supplements, can cause more harm than good
Welchs: The real fruit is modified, leaving zero fibre
Bolthouse: Fibre, Blue pigment, and Sugar are added, making it a sugary drink
Veggie Straws: Veggie Flavoured, not made of assorted veggie.
Vector: Claims to have 13g of protein, even though the cereal only has 5.9g. 13g is the amount with milk
What are Carbohydrates made of?
Sugars make up carbohydrates
What are the 2 types of carbohydrates?
Simple, Complex
Name 3 Simple Carbohydrates
Glucose, Fructose, Galactose
What happens to Carbohydrates once when they are not immediately used as energy?
Your body converts them into fat.
Name 3 Functions of Protein
Maintains Acids
Maintains Bases
Help Muscle Growth
Name the Four Functions of Fats
Energy Reserves
Insulation of organs
Protection of organs
Absorption/Transport of Vitamins
What are the 3 Different types of Fats?
Unsaturated, Saturated, Trans
What fats does the body not produce?
Omega 3, Omega 6
What are the Bad fats?
Saturated and Trans fats
What is cholesterol? is it good or bad?
Cholesterol is a waxy substance made in the liver that makes cell walls, tissues, and vitamin d. Too much cholesterol can increase risk of heart disease. Cholesterol is good, but excess cholesterol is bad.
Name 2 differences between the old and new food guides
Old: 4 Categories
Serving size based
New: 3 Categories
Portion based
Why is it important to eat high protein food?
Foods that are high in protein have lots of nutrients such as vitamins, minerals, and protein, also containing amino acids
Name 3 examples of Whole Grain foods
Whole grain bread
Whole grain pasta
Whole oats
Name 3 Health issues that can be avoided by reducing high sugar in our diet
Obesity
Type 2 Diabetes
Cavities
Why is it important to read food labels?
To compare two products
To know the ingredients
To choose ingredients with certain nutrents
Name 3 Benefits of Planning your meals
To make healthy choices
Save time grocery shopping
Reduce food waste
Why is sugar considered a hidden ingredient?
Sugar goes by many aliases, and many forms of sugar are in many ingredients of certain foods
How much sugar is recommended for males and females?
Males: 36g
Females: 25g
What happens to sugar when it isnt used?
It turns into fat
How does sugar impact your brain?
It releases dopamine, making you always crave more
List 2 Sugar replacements
Aspartame, Sucralose
What happens if you dont drink enough water in a day?
You become dehydrated, which if prolonged could start health problems. not drinking enough water also doesnt hydrate the cells in your body, keeping them alive.
How much water is needed in the body?
However many your body wants you to drink, theres no magic number
What can your pee say about your water intake?
The less clear your pee appears, the more dehydrated you are
What is a calorie
A calorie is a unit of energy
Why do people need different amounts of calories
People need different amounts of calories based on sex, age, stature, and physical activity
Where can information about calories and macronutrients be found?
On the nutrition fact label found on the back of foods
What does BMI stand for?
Body Mass Index
What does BMR stand for?
Basal Metabolic Rate
Which is a better indicator of health: BMI, or BMR?
BMR
What does BMI measure?
BMI measures your Body mass, determining on if youre over, average, or underweight.
What does BMR calculate?
BMR calculates the number of calories your body needs to have to maintain resting functions
