Lesson 1 - Fundamentals

Question 1

Describe the foundations of a wholesome diet

Answer 1

Comprised of whole foods, getting the most nutrient dense foods as possible. Preferably organic.

Question 2

List the six classes of nutrients

Answer 2

Protein
Carbs
Water
Vitamins 
Minerals

Question 3

Explain what the different daily reference intakes are

Answer 3

Estimated average requirement
Recommended dietary allowance
Adequate intake
Tolerable upper intake level

Question 4

Explains what GMOs are

Answer 4

Organisms in which the genetic material (dna) has been altered in a way that does not occur naturally.

GM seeds have been modified to contain specific characteristics like resistance to herbicides or pests

Question 5

List the most common gmo food crops

Answer 5

Soybeans
Canola
Cotton
Sugar beets

Corn
Hawaiian papaya
Potatoes

Question 6

What are the impacts of pesticides on health?

Answer 6

Neurotoxins

Accumulate in body over time and stored in fatty tissue - can become carcinogenic

Cancers, neurological disorders, reproductive defects and infertility

Question 7

List the foods with the highest pesticide residue

Answer 7

Strawberries
Spinach
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes 
Peppers

Question 8

Explains what food additives are:

Answer 8

Substances added to food to preserve flavour or enhance its taste and appearance

Question 9

What is a nutrient?

Answer 9

A substance that provides nourishment essential for growth and maintenance of health.
There are essential and non essential nutrients and the needs by the body vary based on age, sex, body size, genetic traits, illness, pregnancy, breastfeeding, medication, and exposure to environmental toxins

Question 10

Energy Yielding nutrients

Answer 10

Proteins
Carbs
Fats

*water is a macronutrient but doesn’t provide energy

Question 11

Macronutrients

Answer 11

Required in large amount of the body

Protein
Carbs
Fat
Water

Question 12

Micronutrients

Answer 12

Needed in small amounts by the body

Vitamins and minerals

Question 13

Estimated average requirement EAR

Answer 13

Intake value estimated to meet the nutrient requirements of half of all people

Question 14

Recommended dietary allowances RDA

Answer 14

The average amount of nutrients a healthy person should get each day. Vary by age, gender, and pregnancy

Question 15

Adequate intake AI

Answer 15

Established when not enough info is available to determine RDA. It’s a recommended daily intake to meet or exceed amount needed for adequate nutrition in certain life stage

Question 16

Tolerable upper intake limits UL

Answer 16

The largest amount considered to not cause harmful side effects. Don’t take more!

Question 17

Daily values DV

Answer 17

Used on food labels to tell you how much of a particular nutrient is in one serving of food.
Used for age 4 and older

Question 18

Gmo environmental impact:

Answer 18

Roundup has increased 15x

Creates super weed and super bugs that are resistant to chemicals so you need more chemicals

Lethal effects on amphibians and other organisms like the butterfly

Contaminates water supply

Question 19

Common sulphite containing foods;

Answer 19

Wine
Dried fruits
Sauerkraut 
Bottle lemon juice
Pickled onions
Molasses
Grape juice

Question 20

Symptoms of MSG consumption:

Answer 20

Hives
Flushing
Asthma
ADHD

Question 21

Carrageenan

Answer 21

A food additive that comes from red seaweed also known as Irish moss, and is sometimes in organic products

Question 22

Aspartame symptoms

Answer 22

Muscles aches
Migraines
Palpitations

Question 23

Sodium nitrite and nitrate

Answer 23

Preservative found in most processed meats
Sodium nitrate converts to sodium nitrite. Adding nitrite to food can lead to the formation of small amounts of potent cancer causing chemicals called nitrosamines.
Nitrite in vegetables can undergo the same conversion but antioxidants help prevent.

Nitrite and nitrate are both worth avoiding due to cancer link