Nutrition

Question 1

Nutrition

Answer 1

is the “act or process of nourishing or being nourished”

Question 2

Digestion

Answer 2

breaks food down into nutrients that are small enough to be absorbed into the blood
once absorbed nutrients are metabolized

Question 3

6 classes of essential Nutrients

Answer 3

Proteins
carbohydrates
Vitamins
Minerals
water
Fats

Question 4

Protein

Answer 4

Animal proteins (meat, poultry,fish) and soy are complete (complete proteins contain all 9 essential amino acids)
Grains, dry beans, and nuts are incomplete
Recommended intake: 0.8g/kg of body weight per day
Provides 4 kal/g (not a primary source of energy)

Question 5

Fats

Answer 5

provides 9 kcal/g (dense energy source)
Main fuel source during rest and light activity
carry fat-soluble vitamins (A,D,E,K)
protects organs from injury
help regulate body temperature
involved in growth development
used to make some hormones
any excess calories are stored as triglycerides

Question 6

fats (lipids)

Answer 6

Unsaturated fats (e.g. vegetables)
liquid at room temperature; healthier
may help decrease heart disease (CVD)
Saturated fats (e.g animal fats)
less healthy
associated with increased heart disease risk)
Trans fats (e.g hydrogenated fats)
Synthetic unsaturated fat; is unhealthy
The type most strongly linked to CVD
Minimize or eliminate from the diet

Question 7

Carbohydrates

Answer 7

The primary source of energy for the body’s cells
the brain can only use carbohydrates for fuel; many other tissues can switch to fats if needed
metabolized to simple sugars(e.g glucose) which circulates in the body and is taken up by cells
supplies 4 kcal/g of energy

Simple carbs: 1 or 2 sugar units
-table sugar, fruit, milk; sugar added to sweets
complex carbs:
Longer chains of sugar units
-grains, cereals, vegetables, beans
-take longer to digest, richer in fibre
-help regulate blood glucose, promote fullness
-Animals, including humans, store some carbs as glycogen( in the liver and muscle )

Question 8

Fibre

Answer 8

Complex plant carb we cannot digest
fibre promotes regularity and heart health
fibre rich foods include whole wheats, ryes, oats, barley

Question 9

Vitamins

Answer 9

Organic compounds(contain carbon)
Help regulate body growth, maintain tissue, release energy from foods

Question 10

Minerals

Answer 10

Help build bones and teeth aid in muscle function
Help nervous system transmission of messages and enzymatic function
e.g sodium, potassium, calcium, chloride, iron, zinc, magnesium, iodine

Question 11

Antioxidants

Answer 11

Prevents harmful effects caused by oxidation in the body or exposure to certain environmental factors
Vitamins C, E and carotenoids
Blackberries, walnuts, strawberries cloves and red wine are rich in antioxidants
may help prevent some cancers

Question 12

Phytochemicals

Answer 12

Compounds (e.g capsaicin) found in plants
May be associated with decreased risk of heart disease, certain cancers, Type II diabetes, stroke; emerging research

Question 13

Water

Answer 13

85% of blood, 70% of muscles, and 75% of brain are composed of water
We lose up to 2-2.5 litres of water a day must be replenished

Functions:
Carries nutrients
maintains temperature
lubricates joints
aids digestions
removes waste via urine
seat to cool the body

Question 14

Dietary Reference Intale (DRI)

Answer 14

Scientifically-based reference values for the amounts of energy, nutrients and other food components that are necessary to reduce chronic disease risk, promote general health and minimize symptoms of deficiency

Question 15

Recommended Dietary Allowance (RDA)

Answer 15

Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals

Question 16

Adequate intake

Answer 16

Established when evidence is sufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy

Question 17

Tolerable Upper Intake Level (UL)

Answer 17

-Maximum daily intake unlikely to cause adverse health effects
-Not all dietary substances have a UL, sodium (e.g) does

Question 18

Nutrient Density

Answer 18

Refers to foods being high in nutrients and relatively low in calories
Nutrient dense foods contain complex carbs, lean protein, healthy fats as well as vitamins and minerals.
Other types of food are “empty calories”, low in nutrients and high in sugar
Compare the nutrient density of a can of soda and cup of milk
A healthy diet emphasizes nutrient dense foods and minimizes empty calories

Question 19

Food vs supplements

Answer 19

Healthful foods are generally a better way to meet nutritional needs than taking supplements although supplements can be helpful

-calcium helps decrease osteoporosis
-Iron helps those with anemia or lower iron levels
-Folate before/during pregnancy

Question 20

Key themes of Canada’s food guide

Answer 20

Variety. The plate has a wide range of foods in each section.
Accessibility. The plate features foods that are relatively inexpensive for most people.
Cultural relevance. Given the diversity of the Canadian population, there are foods that are key staples to many ethnic diets such as rice and beans.
Availability. The guide features options that are available at times of year in different forms, either fresh, frozen, canned or dried

Question 21

Key messages canadas’s food guide

Answer 21

-Have plenty of fruits and veggies
-choose whole-grain food
-eat a protein-rich food
-be mindful of eating habits
-cook more often
-enjoy your food
-eat meals with others
-use food labels
-limit foods high in sodium, sugar, and fat
be aware of food marketing

Question 22

Canadian diet

Answer 22

Most meet the required protein requirements
For 20-30% of the population ( complex carb intake is below recommended levels and fat intake is above recommended range)
Most don’t consume enough fibre
Intake of 6 fatty acids is too high relative to 3
Inadequate K intake, excessive NaCl intake
The prevalence of deficiency is highest for Vitamin A, Vitamin D, magnesium, and calcium

Question 23

Vegetarian DIet Options

Answer 23

Vegan: no animal products
Lacto-vegetarian: milk only
Lacto-ovo vegetarian: milk and eggs
Semi-vegetarian: Fish only (often); sometimes other meats (e.g. poultry), but usually excludes red meat

Question 24

Protect from food borne illnesses

Answer 24

Clean: wash hands & surfaces often
Seperate: don’t cross contaminate
Cook to a safe temperature
Chill: refrigerate promptly

Question 25

Improve your diet

Answer 25

Know what you are consuming
Food labels can help consumers make food choices for good health
Follow current recommendations

Question 26

Omega-3 fatty acids are

Answer 26

Polyunsaturated fats