Lecture 4

Question 1

Tolerable Upper Intake Level (UL)

Answer 1

Highest level of habitual nutrient intake that is safe
UL not recommend level of intake
No additional benefit above RDA
Popular use of supplements adverse effects are possible
Easier to over consume supplements

Question 2

Energy Balance

Answer 2

Positive Energy Balance:
Consume more Kcal than the amount used by metabolism and physical activity causes weight gain
Negative Energy Balance:
Consume less Kcal than the amount used by metabolism and physical activity causes weight loss
Energy Balance:
Consume same Kcal as amount used by metabolism and physical activity causes no weight change

Question 3

Estimated Energy Requirements (EER) Equation

Answer 3

Variables: Age, physical activity (PA), Height, and mass

Question 4

DRI: Definitions of activity levels:

Answer 4

Sedentary: Activities of living: less than 30 min of exercise/day
Low Active: Walking 30 min at 6.5 km/h * day
Active: Walking 1 hour 45 min at 6.5 km/h * day
Very Active: Walking 4 hours 15 minutes at 6.5 km/h * day

Question 5

Activity levels Kcal Expendited

Answer 5

Low Active: 135 to 165 Kcal
Active: 470 to 580 Kcal
Very Active: 1145 to 1405 Kcal

Question 6

EER and Age

Answer 6

Metabolism and muscle mass decreases with age

EER decreases as a result

Question 7

EER and Sex

Answer 7

Males have higher metabolism and muscle mass

Heavier males need more calories to maintain weight

Question 8

EER and Body size

Answer 8

More energy is needed for heavier individuals

Question 9

EER during significant weight loss

Answer 9

Weight loss plateaus
EER decreases with weight
Down regulation of thyroid hormone causes metabolism decreases during low energy intake

Question 10

DRIs for macro nutrients = AMDR

Answer 10

Acceptable Macro nutrient Distribution Ranges
Express as % of total calories
Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%

Question 11

Undesirable Fats

Answer 11

Saturated Fat: <1% Kcal

Question 12

Canada’s Food Guide: What is the main message of this table?

Answer 12

Eat variety food to fill in nutrition gaps

Question 13

Major nutrients from food groups

Answer 13

Fruits/Vegetables: Vitamin A and C and folate
Grain: Fiber and magnesium
Milk/Alternatives: Calcium and Vitamin D
Meat/Alternatives: Protein, Iron, B12, Zinc

Question 14

Be able to recognize which food belongs to which

Answer 14

Be able to recognize which food belongs to which