Modul1: Final Exam Flashcards
4 types of Food Serving Categories
- Vegetables and Fruit
- Grain Products
- Milk and Alternatives
- Meat and Alternatives
Serving size for Vegetables and Fruits
Males: 8-10
Females: 7-8
Serving Size for Grain Products
Males: 8
Females: 6-7
Serving size for milk and alternatives
Males: 2
Females: 2
Serving size for Meat and Alternatives
Males: 3
Females: 2
Serving size for bread
1 slice
Serving size for fruit juice
1/2 cup
Serving size for milk
1 cup
Serving size for yogurt
3/4 cup
Serving size for legumes
3/4 cup
How do we describe our diet
- In terms of food
- In terms of Nutrients in food
What did 2019 foodguide lack?
Quantifying how much food u need
2007 food guide has emphasis on __________
Liquid milk
If you follow 2019 food guide, what will you lack?
Vitamin D
Calcium
Pottasium
List the 6 Nutrients
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Fibre
Macronutrients
In gram Quantities
Carbohydrates
Fats
Proteins
Micronutrients
In mg quantities
Vitamins
Minerals
how much % Protein do we need
10 - 35
How much % fat do we need
20 - 35
How much % carbohydrate do we need
45 - 65
How to calculate BMI
Kg/m squared
BMI < 18.5
underwight
Increased health risk
BMI 18.5 - 24.9
Healthy weight
Least risk
BMI 25.0 - 29.9
Overweight
Increased risk
BMI 30.0 - 34.9
Obese
High risk
BMI 35.0 - 39.9
Very high risk
BMI > 40.0
Extremely high risk
2 reasons why obesity has become as epidemic
- Less Physical Activity
- Toxic Food enviroment
Zinc protects _________
Sperm
Trends in Mortality rates in high due to high intake of ______________
Sodium
Trends in DALY rates is due to low intake of ________
Whole grains
Essential Nutrients for Carbs
Glucose
Fats have _______ essential and they are _________
2
Inolenic acid
Alpha inolenic acid
Proteins have ______ essential nutrients
9
All vitamins are essential except Vitamin _____
D
All minerals are essential
True or False
True
Fats are essential for _____ health
Gut
Atwater factor for Carbs
4
Atwater factor for protein
4
Atwater factor for fat
9
Atwater factor for ethanol
7
3 criteria for “Eating well with Canada’s food guide”
- Variety
- Moderation
- Balance and proportion
Amount of a nutrient that meets 1/2 of a particular population ________
EAR
Calculated from EAR
Average daily nutrient amount that covers the needs of almost all healthy people in the population
RDA