GUIDELINES FOR A HEALTHY DIET

Question 1

what are RNI’s?

Answer 1

Recommended Nutrient Intakes

- amount of essential nutrients needed to meet the needs of most Canadians

Question 2

what is nutritional status?

Answer 2

an individual’s health, which is influenced by their intake and how the utilize nutrients

Question 3

how do you asses one’s nutritional status?

Answer 3

1. determine their typical food intake
   - record what they ate and how it was made
2. analyze nutrient intake
   - analyze the food being eaten and compare it to the recommendations
3. evaluate physical health
   - measure body dimensions (height, weight) and compare it to general standards
4. consider medical history
   - find out if there are any genetic risk factors that could affect the individual’s health
5. assess with laboratory tests
   - measure nutrients, by-products, and functions in the body

Question 4

what is DRIs?

Answer 4

Dietary Reference Intake
- reference values for the amount of energy, nutrients, and foods the body needs to consume to decrease the risk of disease

Question 5

what are EARs?

Answer 5

Estimated Average Requirements

- average amount of nutrients needed to be consumed by healthy individuals

Question 6

what are RDAs?

Answer 6

Recommended Dietary Allowances

- the amount of nutrients needed to be consumed to meet the needs of 98% of the population

Question 7

what are AIs?

Answer 7

Adequate Intake

• the intake goal for a healthy individual
• based off of the typical diet of a healthy individual
• used when there is insufficient data to calculate EAR and RDA

Question 8

what are ULs?

Answer 8

Tolerable Upper Intake Levels

- maximum daily intake levels of nutrients

Question 9

what is EER?

Answer 9

Estimated Energy Requirements

- number of kilocalories needed to maintain a stable body weight

Question 10

what are the 4 things that are considered in EER?

Answer 10

1. age
2. gender
3. weight
4. physical activity

Question 11

what are the 4 types of physical activity levels?

Answer 11

1. sedentary
2. low active
3. active
4. very active

Question 12

describe what the sedentary level of physical activity is like.

Answer 12

typical daily living activities

men: 1.00
women: 1.00

ex.) walking to the bus

Question 13

describe what low active level of physical activity is like.

Answer 13

typical daily living activities + 30-60 minutes of moderate activity.

men: 1.11
women: 1.12

ex.) walking to the bus + 30 minutes of walking

Question 14

describe what active level of physical activity is like.

Answer 14

daily living activities + 60+ minutes of moderate activity.

men: 1.25
women: 1.27

ex.) walking to the bus + 70 minutes of walking

Question 15

describe what very active level of physical activity is like.

Answer 15

daily living activities + 60+ minutes of moderate activity + 60 minutes of vigorious activity

men: 1.48
women: 1.45

ex.) walking to the bus + 60 minutes of walking + 60 minutes of working out

Question 16

what are AMDRs and the amounts?

Answer 16

Acceptable Macronutrient Dristribution Ranges
- recommendation of calories from energy-yielding nutrients

10-35% from protein
45-65% from carbs
20-35% from fat

Question 17

what are the benefits of consuming grains?

Answer 17

good source of fibre

Question 18

what are the benefits of consuming milk and alternatives?

Answer 18

good source of calcium and vitamin D

Question 19

what are the benefits of consuming meat and alternatives?

Answer 19

good source of protein, fat, iron, and vitamin B

Question 20

what is the difference between the First Nations food guide and the food guide in the cities/mainland?

Answer 20

the presentation of the First Nations food guide represents their lifestyle better

• inner circle: importance of food in relation to family, community and nature
• outer circle: common store bought food within their communities

Question 21

what is % daily value on the food label?

Answer 21

the amount of a nutrient within a food recommended for a 2000kcal diet

Question 22

what is a nutritional content claim?

Answer 22

a statement that highlights a specific characteristic of a products

ex. fat-free

Question 23

what is a disease reduction claim?

Answer 23

a statement that highlights how the product can lower the risk of a specific disease

ex. a diet with an adequate amount of calcium and vitamin D may reduce the risk of osteoporosis

Question 24

what is a function claim?

Answer 24

a statement that highlights how an ingredient can cause a health benefit

ex. calcium promotes strong bones and teeth