Module 1

Question 1

How do we describe our diet?

Answer 1

1. give advice in terms of food (food guides)
2. What we’re eating in terms of nutrients (calcium, iron)

Question 2

Characteristics of the 2007 Canadian food guide:

Answer 2

• foods of importance decrease as they go down the lines (most important at the start)
• fruits and vegetables are stated as the most important
• contains recommended food servings based on age and gender
• helps people chose the best choices for foods
• does not take into account people who are lactose intolerant

Question 3

Characteristics of Canada’s food guide:

Answer 3

• changed the serving to a plate representation
• half of the portions recommended contain fruits and vegetables
• combined dairy and meats and alternatives (Protein)
• provides healthy tips that is more than just the diet (cook more often, eat meals with others, etc)
• adds water as recommended drink of choice

Question 4

What is the recommended food guide servings per day for females of ages 19-50 ?

Answer 4

Vegetables and Fruits: 7-8
Grain Products: 6-7
Milk and Alternatives: 2
Meat and Alternatives: 2

Question 5

What is the recommended food guide servings per day for males of ages 19-50?

Answer 5

Vegetable and Fruits: 8-10
Grain products: 8
Milk and alternatives: 2
Meat and alternatives: 3

Question 6

What do the Nutrients include?

Answer 6

Macronutrients (provide energy):
- Carbohydrates
- Fat
- Protein

Micronutrients (don’t give energy):
- Vitamins
- Minerals

Other:
- Dietary fibre (GI tract; gut health)
- Water

Question 7

Essential Nutrients definition:

Answer 7

Elements that cannot be made in the body or there’s not enough

Question 8

What are the essential nutrients?

Answer 8

Carbohydrates - glucose
Fat - Linoleic acid (w-6 fatty acid) and Alpha-linolenic acid (w-3 fatty acid) for proper skin and overall health
Protein - 9 essential amino acids (as long as enough protein is eaten it can make the 11 non-essential amino acids)
Vitamins - 13 essential (exception is vitamin D, all canadians are efficient)
Minerals - all are essential (Fe, Ca, and Na for Canadians)
Fibre

Question 9

How do we describe out nutrients intake?

Answer 9

1. Talk about absolute amount eaten per day:
- how many mg of vitamin C do I need?
- Retinol activity equivalents
- International units
- Niacin equivalents

2. As a percentage of total energy (kcal):
- Carbohydrates
- Fat
- Protein

Question 10

The Atwaters Factors chart:

Answer 10

Nutrient = Energy Provided/gram (Kcal)
1g carb = 4kcal
1g protein = 4kcal
1g fat = 9kcal
1g alcohol = 7kcal

Question 11

Recommendations for Canadians in both the 2007 and 2019 Canadian food guides:

Answer 11

Balance/Proportion - enjoy foods in proportion to what is depicted in these food guides
Variety - People are more likely to get the nutrients they need when they change up the different foods they eat (ensures you meet nutrition requirements and limit intake of potential contaminants
Moderation - suggests to be careful of things we should not have and proportion size (limit Na, fat intake)

Question 12

What is included in the Nutrient based DRI’s (Dietary reference intakes)?

Answer 12

• EAR (estimated average requirement)
• RDA (recommended dietary allowance)
• AI (adequate intake)
• UL (upper level)

Question 13

What is EAR (estimated average requirement)?

Answer 13

Amount of a nutrient that meets the need of half your proportion

Question 14

What is RDA (recommended dietary allowance)?

Answer 14

Average daily amount of a nutrient that covers the nutritional needs of almost all the people in that population

Calculated satitistcally from EAR

Question 15

What is AI (adequate intake)?

Answer 15

Average daily amount of a nutrient that appears safe for almost most of the people in the population

A guess when you don’t know EAR

Question 16

What is UL (upper level)?

Answer 16

Maximum amount of a nutrient that appears safe for most of the people in that population

Above UL: risk of adverse health effects

Question 17

Trends in Macronutrient intake (DRI values for macronutrients) most recently:

Answer 17

protein: 10-35%
fat: 20-35%
carbohydrates: 45-65%
(Fat has come down over the years and may be going back up)

- lowest risk of chronic disease, opyimal health is within these ranges

Question 18

How much does the group “other” take up in the percentage distribution of sources of calories?

Answer 18

About a quarter of our calories come from “other” (high in sugar, dat and salt)

Question 19

What are the the first two things in the trends of Canadian eating patterns?

Answer 19

1. Canadians have reduced percentage of calories from fat to 30%, then rising again: however the “other” foods contribute to 25-35% of total kcal and total fat intake (low in nutrients)
2. Currently eating 200-300 kcal more per day than 1960’s

Question 20

Why have overweight/obesity become epidemic?

Answer 20

1. lowest rates of physical activity
2. toxic food environment
- referring to the cheapest form of food to eat is the cheapest
- easiest default for food (high kcal, high fat)

Question 21

Portion Distortion in fast food:

Answer 21

40 years ————> Today
Soft drinks
—-62%—>
French Fries
—-57%—>
Cheese burgers
—-24%—>

Question 22

What is the third trend in Canadian eating patterns?

Answer 22

Large proportion of our population is not eating the minimum servings (food guide servings) from ANY of the 2007 CFG food groups

MAIN CONCERN:
- Ca (milk and alternatives)
- Fe, Zn (red meats)
- folate (raw and green leafy vegetables
- fibre (unprocessed plants)

Effects chronic disease and fertility (healthy baby)

Question 23

mortality

Answer 23

death rates

Question 24

morbidity

Answer 24

disease rates

Question 25

What are worldwide trends in obesity related to?

Answer 25

Precipitous prosperity:
Idea as more countries move to the middle class more people have little but more discretionary income that they can choose to spend, begin to purchase foods instead of growing and hunting