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NUTR-120 > Module 1 > Flashcards

Module 1 Flashcards

1
Q

How do we describe our diet?

A
  1. In terms of Foods
  2. In terms of Nutrients (with the foods we eat)
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2
Q

Eating well with Canada’s food guide (main points):

A
  • Tried to address multiculturalism
  • stuff at the very front of the arks are the most important/nutritional of the food group
  • Arks are ranked based on what is most important/should have the biggest portion of your diet
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3
Q

Recommended number of food guide serving per day for adult females and males for vegetables and fruits:

A

Ages 19-50:
Female- 7-8 servings
Male- 8-10 servings

Ages 51+:
Female- 7 servings
Male- 7 servings

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4
Q

Recommended number of food guide serving per day for adult females and males for Grain Products:

A

Ages 19-50:
Female- 6-7 servings
Male- 8 servings

Ages 51+:
Female- 6
Male- 7

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5
Q

Recommended number of food guide serving per day for adult females and males for Milk and Alternatives:

A

Ages 19-50:
Female- 2 servings
Male- 2 servings

Ages 51+:
Female- 3
Male- 3

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6
Q

Recommended number of food guide serving per day for adult females and males for Meat and Alternatives:

A

Ages 19-50:
Female- 2 servings
Male- 3 servings

Ages 51+:
Female- 2
Male- 3

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7
Q

What is one food guide serving for fresh, frozen, or canned vegetables?

A

125mL (1/2 cup)

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8
Q

What is one food guide serving for leafy vegetables?

A

Cooked: 125mL (1/2 cup)
Raw: 250 mL (1 cup)

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9
Q

What is one food guide serving for fresh, frosen, or canned fruits?

A

1 fruit or 125 mL (1/2 cup)

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10
Q

What is one food guide serving for 100% juice?

A

125mL (1/2 cup)

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11
Q

What is one food guide serving for bread?

A

1 slice (35g)

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12
Q

What is one food guide serving for bagels?

A

1/2 bagel (45g)

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13
Q

What is one food guide serving for flat breads?

A

1/2 pita or 1/2 tortilla (35g)

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14
Q

What is one food guide serving for cooked rice, bulgur, or quinoa?

A

125mL (1/2 cup)

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15
Q

What is one food guide serving for cereal?

A

Cold: 30g
Hot: 175mL (3/4 cups)

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16
Q

What is one food guide serving for cooked pasta or couscous?

A

125mL (1/2 cup)

17
Q

What is one food guide serving for milk or powdered milk?

A

250mL (1 cup)

18
Q

What is one food guide serving for canned milk (evaporated)?

A

125mL (1/2 cup)

19
Q

What is one food guide serving for fortified soy beverage?

A

250 mL (1 cup)

20
Q

What is one food guide serving for yogurt?

A

175g (3/4 cup)

21
Q

What is one food guide serving for kefir?

A

175g (3/4 cups)

22
Q

What is one food guide serving for cheese?

A

50g (1 1/2 oz)

23
Q

What is one food guide serving for cooked fish, shellfish, poultry, lean meat?

A

75g (2 1/2 oz)/125mL (1/2 cup)

24
Q

What is one food guide serving for cooked legumes?

A

175mL (3/4 cups)

25
Q

What is one food guide serving for tofu?

A

150g or 175mL (3/4 cups)

26
Q

What is one food guide serving for eggs

27
Q

What is one food guide serving for peanut or nut butters?

A

30mL (2tbsp)

28
Q

What is one food guide serving for shelled nuts and seeds?

29
Q

Main points from the 2019 Canada’s Food Guide

A
  • all online (interactive site)
  • plate instead of a rainbow
    -Remomed/don’t have milk and alternatives
  • met needs for nost nutrients but not calcium, potassium, and vitamin D
30
Q

Mediterranean Food Guide (main points):

A
  • shown in a pyramid shape (biggest parts of pyramid are what you should be eating the most)
  • healthiest and most effective food guide
  • based in plants foods
  • encourage wine (main export)
31
Q

The 6 categories of nutrients:

A
  1. Carbohydrates
  2. Fats
  3. Protein
  4. Vitamins
  5. Minerals
  6. Dietary Fibre
    1,2,and 3 are Macronutrients (provide Kcal, energy)
    4 and 5 are Micronutrients
32
Q

What are the essential nutrients?

A
  1. Carbs: Glucose
  2. Fat: Linoleic acid and Linolenic acid (the only essential fatty acids)
  3. Proteins: 9 essential amino acids (11 AA’s are non essential- body can make them)
  4. Vitamins: All are essential except vitamin D
  5. Minerals: All essential (V and B are not essential)
33
Q

How do we describe our Nutrient Intake?

A
  1. Absolute amount eaten in a day (MG, mg, g)
    a) RAE- retinol activity equivalents
  2. As a % of total energy intake (Kcal)
    a) Fat, protein, carb, and alcohol
34
Q

The ‘Atwater Factors’:

A

NUTRIENT. ENERGY PROVIDED/ GRAM (KCAL)
1g carb. 4kcal/g
1g protein. 4kcal/g
1g fat. 9kcal/g
1g alcohol. 7kcal/g

35
Q

EAR

A

Estimated Average Requirement: the amount of a nutrient that meets the needs of half the population

36
Q

RDA

A

Recommended Dietary Allowance: the average daily nutrient amount that covers the needs of almost everyone in that population

37
Q

AI

A

Adequate Intake: the average daily nutrient level that appears to cover the needs of almost everyone in that population

38
Q

UL

A

Tolerable Upper Intake Level: max amount of nutrient that appear safe for almost everyone in that population

39
Q

What Nutrient-based DRI’s are the daily intake values?

A

RDA and AI

NUTR-120 (9 decks)

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