Nutrition Flashcards
What is nutrition?
The science of food and how the body works
What are essential nutrients?
substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs; include proteins, fats, carbohydrates, vitamins, minerals and water
What is the main function of proteins and what is its calorie density? What are some major sources of proteins? How many essential proteins are there ?
-4 calories/gram
form important parts of muscles, bone, blood, enzymes, some hormones & cell membranes
repair tissue
regulate water and acid-base balance
help in growth
supply energy
9 essential
-examples: meat, fish, eggs, milk products, legumes and nuts
What is the main function of carbohydrates and what is its calorie density? What are some major sources?
-4 calories/gram
supply energy to cells in brain, nervous system, and blood
supply energy to muscles during exercise
Can be placed into two groups; simple and complex.
- grains (breads, and cereals), fruits, vegetables, milk.
What is the main function of fats and what is its calorie density? What are some major sources?
-9 calories/gram
supply energy
insulate, support & cushion organs
provide medium for absorption of fat-soluble vitamins
-animal foods/fish, grains, meat, dairy products..
What is the main function of vitamins and what is its calorie density? What are some major sources?
-no calorie density
promote (initiate or speed up) specific chemical reactions within cells
-fruits & vegetables, grains, meat, dairy products
What is the main function of minerals and what is its calorie density? What are some major sources?
no calorie density
help regulate body functions
aid in the growth and maintenance of body tissues
act as catalysts for release of energy
-found in most food groups
What is the main function of water? What are some major sources?
makes up about 60% of body weight
provides medium for chemical reactions
transports chemicals
regulates temperature
removes waste products
-found in fruits, vegetables and liquids
What is the calorie density of alcohol?
7 calories per gram
How many essential nutrients do we have?
50
What is the different between macronutrients and micronutrients?
macronutrients – an essential nutrient required by the body in relatively large amounts
carbohydrates, fats and proteins
micronutrients – an essential nutrient required by the body in minute amounts
vitamins and minerals
What is digestion?
the process of breaking down foods in the gastrointestinal tract into compounds the body can absorb
What is a kilocalorie? How much is one kilocalorie?
- a measure of energy content in food; one kilocalorie represents the amount of heat needed to raise the temperature of one litre of water by one degree Celsius; commonly referred to as calorie
- 1 kilocalorie = 1000 calories
calories consumed in excess of energy needs are converted to fat and stored in the body
How many calories does the average person need a day?
2000
What are proteins made of?
a compound made of amino acids that contains carbon, hydrogen, oxygen and nitrogen
What are amino acids? How many essential amino acids do we have?
amino acid – the building blocks of proteins
20 amino acids (9 essential, 11 non-essential)
What are the essential amino acids, are they produced by the body?
9 essential = methionine, phenylalanine, threonine, lysine, leucine, isoleucine, histidine, tryptophan & valine
not produced by the body
What is the difference between a complete protein and an incomplete protein? Provide an example.
complete protein = supplies all the essential amino acids in adequate amounts
i.e. meat, fish, poultry, eggs, milk, cheese, soy products
incomplete protein = do not supply all the essential amino acids
i.e. legumes, vegetables, nuts
True or false, legumes are high in fibre and are also an important source of protein.
True
What happens to excess protein consumed? What are consequences of excess proteins?
It is synthesized into fat for energy storage or burned for energy requirements
Excess protein strains the kidneys
What is the recommended protein intake? How much of total calories should be protein?
0.8/kg of body weight
DRI: 10-35% of total calories should be protein.
True of false, proteins consumed throughout the day can complement one another and form a pool of amino acids the body can draw from to produce the necessary proteins.
True
What is the best definition for fats?
Most concentrated source of energy, common form is a triglyceride, can be saturated, mono-saturated or polyunsaturated.
What are the two types of essential fats in the diet? What are their roles?
linoleic acid and alpha-linolenic acid are essentiel fats in the diet and are polyunsaturated.
Key regulators of many body functions, such as maintenance of blood pressure and healthy pregnancy
What is a triglyceride composed of?
glycerol and 3 fatty acid chains
True of false, foods containing saturated fatty acids are liquid at room temperature.
False, solid at room temperature. Ie. red meats, homogenized milk, cheese, lunchmeats…
True or false foods containing high amounts of monounsaturated fats come from plant sources and are liquid at room temperature.
True, some examples are olive, canola, sunflower or peanut oils as well as soybean, corn, cottonseed oils (polyunsaturated).
What is hydrogenation?
a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
increases the stability of an oil so it can be reused for deep frying, to improve the texture of certain foods and to extend the shelf life of foods made with oil
transforms a liquid oil into margarine or vegetable shortening
What are trans fatty acids?
A type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity.
True or false the more solid a hydrogenated oil is, the less saturated and trans fats it contains.
False, it would contain more saturated and trans fats.
What are some sources of trans fatty acids?
crackers, cookies, doughnuts, cakes…
True or false trans fatty acids raise LDL, lower HDL and cause inflammation leading to risks of heart disease.
True
What is cholesterol?
Waxy substance found in the blood and cells needed for synthesis of cell membranes, vitamin D and hormones.
What is low-density lipoprotein (LDL)?
blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits on artery walls.
What is high-density lipoprotein (HDL)?
blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease
True or false, saturated fats impair HDL ability to prevent inflammation of the blood vessels are their ability to react to stress.
True
What is the role of omega-3 fatty acids? What is a type of omega-3 fatty acid?
polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health.
alpha-linoleic acid
True or false, in large amounts, trans fatty acids may lower HDL.
True
True or false, saturated fats have been found to impair the ability of HDLs to prevent inflammation of the blood vessels, one of the key factors in vascular disease; they have also been found to reduce the ability of the blood vessels to react normally.
True
What is the best way to reduce saturated fat in your diet?
reduce meat and full-fat dairy products.
Adult men need how many grams of linoleic acid a day?
17
Adult women need how many grams of linoleic acid a day?
1.1
How many ml of unsaturated fat per day is needed to supply
30-45ml
What does ADMR mean?
acceptable macronutrient distribution ranges. Based on ensuring adequate intake of essential nutrients while also reducing the risk of chronic disease (cancer, hear disease).
What is the percentage of total calories as a part of total fat intake for ADMR?
20-35% of total calories
What is the AMDR as part of total fat intake for omega-6 and omega-3?
5-10%
0.6-1.2%
What percentage of total daily calories is protein, total fat and carbs?
Protein: 10-35% of total daily calories
Total fat: 20-35% of total daily calories
Carbs: 45-60% of total daily calories
What are the possible health effects of saturated fats? What kinds of foods are they found in?
Raises total cholesterol and LDLcholesterol levels
increases risk of heart disease
may increase risk of colon and prostate cancers
Found in animal fats, butter/cheese and palm/coconut oils
What are the possible health effects of trans fats? What kinds of foods are they found in?
raises total cholesterol and LDL cholesterol levels
lowers HDL cholesterol levels
may increase risk of heart disease and breast cancer
deep fried fast foods, stick margarine and shortening, packaged and processed sweets
What are the possible health effects of monounsaturated fats? What kinds of foods are they found in?
lowers total cholesterol and LDL cholesterol levels
may reduce blood pressure and lower triglyceride levels (a risk for CVD)
may reduce risk of heart disease, stroke and some cancers
olive, canola and safflower oils, avocado and olives, peanut butter and nuts
What are the two groups of polyunsaturated fats?
Omega-3- fatty acids and Omega-6- fatty acids
What are the possible health effects of omega-3- fatty acids? What kinds of foods are they found in?
reduces blood clotting and inflammation and inhibits abnormal heart rhythms
lowers triglyceride levels
may lower blood pressure in some people
may reduce risk of fatal heart attack, stroke and some cancers
fatty fish (salmon, tuna, sardines)
lesser amounts in walnuts, flaxseed, soybean oils, dark green leafy vegetables, tofu
What are the possible health effects of omega-6- fatty acids? What kinds of foods are they found in?
lowers total cholesterol and LDL cholesterol levels
may lower HDL cholesterol levels
may reduce risk of heart disease
may slightly increase risk of cancer if omega-6 intake is high and omega-3 intake is low
corn, soybean, and cottonseed oils (margarine, mayonnaise, and salad dressing)
What are carbohydrates?
an essential nutrient; sugars, starches, and dietary fibre are all carbohydrates
Which nutrient is primarily needed to supply energy for body cells and during high intensity exercise?
carbohydrates
If the body is lacking carbohydrates, which nutrient does it turn into? If this nutrient is also low how does the body react?
if the body is lacking carbohydrates, it turns to proteins, and if that is low as well, it begins breaking down vital organs for carbohydrates and proteins
What are the two classifications of carbohydrates?
Simple
sucrose, fructose, lactose, maltose
provide sweetness in foods
neither is more nutritious than the other
Complex
starches and most types of dietary fibre (i.e. grains, fruits & vegetables)
Sucrose, fructose, lactose and maltose are examples of which type of carbohydrate simple or complex?
Simple
During digestion complex carbohydrates are broken down into simple sugars such as _____ and is stored as ______
glucose which is stored as glycogen
What is glucose’s primary role?
a simple sugar that is the body’s basic fuel
once in the bloodstream, pancreas releases insulin, signalling the cells to take up glucose
What are whole grains?
the entire edible portion of a grain, such as wheat, rice, or oats, consisting of the germ, endosperm, and bran. During milling or processing, parts of the grain are removed, often leaving just the endosperm.
Describe the parts of a whole grain. (3 parts)
germ
provides nourishment for the seed
contains antioxidants, vitamin E and B vitamins
endosperm
starchy middle portion
provides energy
contains carbohydrates and proteins
bran
outer shell protects the seed
contains fibre, B vitamins and trace minerals
What are the three groups complex carbohydrates?
refined/ processed
unrefined
whole grains
What happens to the endosperm of refined/processed carbohydrates?
only endosperm remains
becomes white flour, rice, etc
lower in fibre vitamins, minerals, etc, than unrefined counterpart
What happens to the endosperm of unrefined carbohydrates?
tend to take longer to digest
enters the bloodstream more slowly
High in fibre
reduced risk of heart disease, high blood pressure, stroke and cancers
True or false, the bran provides energy, contains carbohydrates and protein.
False, the bran is the outer shell that protects seed contains fibre, B vitamins and trace minerals, The endosperm provides energy, contains carbohydrates and protein.
True or false we need to eat carbohydrates to satisfy the needs of the brain and red blood cells, our bodies synthesize carbohydrates from proteins.
True
True or false, before they are processed, all grains are whole grains.
True
True or false, after processing, the germ and bran are often removed, leaving just the starchy endosperm. The refinement of whole grains transforms whole wheat flour, brown rice to white rice, and so on.
False, happens during processing.
True or false, refined carbohydrates usually retain all the calories of their unrefined counterparts, but they tend to be much lower in fibre, vitamins, minerals, and other beneficial compounds.
True
True or false, unrefined carbohydrates make you only feel full for a short period of time.
False, makes you feel full sooner and longer. (tends to take longer to chew and digest and enters the bloodstream more slowly).
What is a glycemic index?
measure of how the ingestion of a particular food affects blood glucose levels
Do High fibre foods tend to have a low or high glycemic index?
low
What is the recommended carbohydrate intake compared to total calories?
45-65% of total calories
225-325g/2000 cal diet
What is the AMDR for added sugar compared to calories?
AMDR for added sugar is 25% or less of total calories
What is the recommended percentage of total calories for sugar according to WHO?
<10% of total calories for sugar
What percentage of carbohydrates are athletes recommended to have compared to total calories to increase carb storage in their muscles?
60-70% of total calories from carbs
What is fibre?
fibre is non-digestible and passes through the intestine, providing the bulk for feces
What breaks down some fibre into gases in the large intestine?
bacteria
What are the types of fibre?
dietary fibre, functional fibre, total fibre, soluble (viscous) fibre and insoluble fibre
What is dietary fibre?
non-digestible carbohydrates and lignin that are intact in plants
present naturally in plants
What is functional fibre?
non-digestible carbohydrates either isolated from natural sources or synthesized; may be added to foods and dietary supplements
What is total fibre?
the total amount of dietary fibre and functional fibre in the diet
What is soluble (viscous) fibre?
fibre that dissolves in water or is broken down by bacteria in the large intestine
True or false, soluble (viscous) fibre delays stomach emptying, reduce absorption of cholesterol and slows the movement of glucose into the bloodstream.
True
What is insoluble fibre?
fibre that does not dissolve in water and is not broken down by bacteria in the large intestine
True or false, insoluble fibre decrease fecal bulk and prevents constipation, hemorrhoids and other digestive disorders.
False, INCREASES fecal bulk
What are the benefits of a high fibre diet?
said to help reduce the risk of type 2 diabetes and heart disease, improve GI health and reduce the risk of colon and rectal cancer
Give examples of sources of viscous, insoluble and dietary fibre.
viscous = fruits, legumes, oats and barley
insoluble = wheat, grains, cereals, vegetables
dietary = plants
What is the recommended fibre intake for adult men and women?
38g/day for adult men
25g/day for adult women
True or false, foods that are rich in carbohydrates have a high glycemic index.
True
True or false, lower glycemic index indicates a healthier food choice.
False, ice cream has a much lower glycemic index than brown rice or carrots but that doesn’t make it a healthier choice overall.
Fruits, legumes, oats and barley contain which type of fibre?
Viscous type of fibre
What are vitamins?
carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body
What are the four fat-soluble vitamins? How are they carried and stored?
4 fat soluble: A, D, E, K
carried in the bloodstream by special proteins
stored in the liver and fat tissues
What are the nine water-soluble vitamins? How are they carried and stored?
9 water soluble: 8 B-complex (thiamine, riboflavin, niacin, B6, folate, B12, biotin, pantothenic acid), C
readily absorbed into the bloodstream
excess are detected by kidneys and excreted through urine
True or false, vitamins provide energy.
False
True or false, vitamins help release carbohydrates, fats and proteins.
True
Vitamins are critical in the production of _____ and maintenance of ____ ____ and _____ systems
critical in the production of red blood cells, and maintenance of nervous, skeletal and immune systems
What is an antioxidant?
a substance that can lessen the breakdown of food or body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals and repairing damage to molecules
How are antioxidants obtained?
skin makes vitamin D upon sun exposure
intestinal bacteria makes vitamin K
most are obtained from foods (fruits, veggies, grains, flower, cereal)
What are the major functions of vitamin A?
Maintenence of vision, skin, linings of the nose, mouth, digestive and urinary tracts, immune function
What are the important dietary sources of Vitamin A?
Liver, milk, butter, cheese, fortified margarine, carrots, spinach, and other orange and deep-green vegetables and fruits.
What are the signs of prolonged Vitamin A deficiency?
Night blindness, dry, scaling skin, increased susceptibility to infection, loss of appetite, anemia, and kidney stones.
What are the toxic effects of megadoses of Vitamin A?
Liver damage, miscarriage and birth defects, headache, vomiting, joint pain, bone abnormalities.
What are the important dietary sources of Vitamin D?
Fortified milk and margarine, fish oils, butter, egg yolks, sunlight on skin.
What are the major functions of Vitamin D?
Development and maintenance of bones and teeth, promotion of calcium absorption.
What are the signs of prolonged Vitamin D deficiency?
Rickets (bone deformities) in children, bone softening in adults, spontaneous fractures.
What are the toxic effects of megadoses of Vitamin D?
Kidney damage, calcium deposits in soft tissues, depression, and death.
What are the important dietary sources of Vitamin E?
Vegetable oils, whole grains, nuts, seeds, green leafy vegetables.
What are the major functions of Vitamin E?
Protection and maintenance of cellular membranes.
What are the signs of prolonged Vitamin E deficiency?
Red blood cell breakage and anemia, weakness, neurological problems, muscle cramps.
What are the toxic effects of megadoses of Vitamin E?
Relatively nontoxic, but may cause excess bleeding in formation of blood clots.
What are the important dietary sources of Vitamin K?
Green leafy vegetables; smaller amounts widespread in other foods.
What are the major functions of Vitamin K?
Production of factors essential for blood clotting and bone metabolism.
What are the signs of prolonged Vitamin K deficiency?
Hemorrhaging.
What are the toxic effects of megadoses of Vitamin K?
None reported.
What are the important dietary sources of Biotin?
Synthesis of fat, glycogen, and amino acids.
What are the signs of prolonged Biotin deficiency?
Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss.
What are the toxic effects of megadoses of Biotin?
None reported.
What are the important dietary sources of Folate?
Green leafy vegetables, yeast, oranges, whole grains, legumes, liver.
What are the major functions of Folate?
Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis.
What are the signs of prolonged Folate deficiency?
Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue.
What are the toxic effects of megadoses of Folate?
Masking of vitamin B12 deficiency.
What are the important dietary sources of Niacin?
Eggs, poultry, fish, milk, whole grains, nuts, enriched breads and cereals, meats, legumes.
What are the major functions of Niacin?
Conversion of carbohydrates, fats, and protein into usable forms of energy
What are the signs of prolonged Niacin deficiency?
Pellagra symptoms: diarrhea, dermatitis, and dementia.
What are the toxic effects of megadoses of Niacin?
Flushing of the skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance.
What are the important dietary sources of Pantothenic Acid?
Animal foods, whole grains, broccoli, potatoes, widespread in foods.
What are the major functions of Pantothenic Acid?
Metabolism of fats, carbohydrates, and proteins.
What are the signs of prolonged Pantothenic Acid deficiency?
Fatigue, numbness and tingling of hands and feet.
What are the toxic effects of megadoses of Pantothenic Acid?
None
What are the important dietary sources of Riboflavin?
Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables.
What are the major functions of Riboflavin?
Energy metabolism, maintenance of skin, mucous membranes, and nervous system structures.
What are the signs of prolonged Riboflavin deficiency?
Cracks at corners of mouth, sore throat, skin rash, hypersensitivity to light, purple tongue.
What are the toxic effects of megadoses of Riboflavin?
None
What are the important dietary sources of Thiamine?
Whole grains and enriched breads and cereals, organ meats, lean pork, nuts.
What are the major functions of Thiamine?
Conversion of carbohydrates into energy; nerve function and maintenance of appetite and nervous system.
What are the signs of prolonged Thiamine deficiency?
Beriberi (symptoms include muscle wasting, confusion, anorexia, enlarged heart, nerve changes).
What are the toxic effects of megadoses of Thiamine?
None
What are the important dietary sources of Vitamin B6?
Eggs, poultry, fish, whole grains, nuts, soybeans, kidney, liver, pork.
What are the major functions of Vitamin B6?
Metabolism of amino acids and glycogen.
What are the signs of prolonged Vitamin B6 deficiency?
Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion.
What are the toxic effects of megadoses of Vitamin B6?
Neurological abnormalities and nerve damage.
What are the important dietary sources of Vitamin B12?
Meat, fish, poultry, fortified cereals, cheese, eggs, milk.
What are the major functions of Vitamin B12?
Synthesis of new cells, nervous system function.
What are the signs of prolonged Vitamin B12 deficiency?
Anemia, fatigue, nervous system damage, sore tongue
What are rickets?
children who do not get enough vitamin D
What is the term that characterizes a lack of vitamin C?
scurvy
What are side effects of vitamin deficiencies?
could lead to bone deformations
increased risk for heart disease
raised possibility of breast cancer in some women
True or false, vitamin A deficiency could lead to blindness.
True
True or false, high B2 and B12 can lead to increased risk of heart disease
false, LOW B2 and B12
True or false high levels of vitamin D are known to cause kidney and tissue damage.
True
True or false, fresh vegetables are higher in nutrients than frozen and canned goods.
Frozen and canned vegetables are usually high in nutrients as fresh vegetables because they are locked in when produce is frozen or canned
What are key vitamin antioxidants?
Vitamin E, C and A
What are the important dietary sources and major functions of Calcium?
Found in milk and milk products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish. Functions include formation of bones and teeth, nerve impulse transmission, muscle contraction, and blood clotting.
What are the signs of prolonged deficiency and toxic effects of megadoses for Calcium?
Deficiency leads to stunted growth in children, bone mineral loss in adults, and increased risk of kidney stones. Toxic effects include kidney stones, calcium deposits in soft tissues, inhibition of mineral absorption.
What are the important dietary sources and major functions of Fluoride?
Found in fluoridated water, tea, and marine fish. Functions in maintenance of tooth and bone structure.
What are the signs of prolonged deficiency and toxic effects of megadoses for Fluoride?
Deficiency results in a higher frequency of tooth decay. Toxic effects include increased bone density, mottling of teeth, and impaired kidney function.
What are the important dietary sources and major functions of Iodine?
Found in seafood, dairy products, and iodized salt. Functions include hormone production and regulation of body metabolism.
What are the signs of prolonged deficiency and toxic effects of megadoses for Iodine?
Deficiency can lead to goiter and hypothyroidism in children. Toxic effects include thyroid dysfunction and hyperthyroidism in susceptible people.
What are the important dietary sources and major functions of Iron?
Found in meat and poultry, fortified grain products, dark-green vegetables. It’s a component of hemoglobin, myoglobin, and enzymes.
What are the signs of prolonged deficiency and toxic effects of megadoses for Iron?
Deficiency causes iron-deficiency anemia, weakness, impaired immune function, and gastrointestinal distress. Toxic effects include nausea, diarrhea, liver and kidney damage, joint pain, and skin disturbances.
What are the important dietary sources and major functions of Magnesium?
Found in a variety of foods, especially green vegetables, nuts, seeds, and whole grains. It aids in nerve transmission, energy transfer, and activation of many enzymes.
What are the signs of prolonged deficiency and toxic effects of megadoses for Magnesium?
Deficiency can lead to neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure in children. Toxic effects include nausea, vomiting, diarrhea, and central nervous system depression.
What are the important dietary sources and major functions of Phosphorus?
Found in nearly all foods, especially meat, cereal, peas, and eggs. Functions in bone growth and maintenance, energy transfer in cells.
What are the signs of prolonged deficiency and toxic effects of megadoses for Phosphorus?
Deficiency can cause impaired growth, weakness, kidney disorders, and calcium loss from bones. Toxic effects include a drop in blood calcium levels, calcium deposits in soft tissues, and bone loss.
What are the important dietary sources and major functions of Potassium?
Found in fruits, vegetables, legumes, and dairy products. Functions in maintaining fluid balance, muscle contractions, and nerve signals.
What are the important dietary sources and major functions of Potassium?
Found in meats, milk, fruits, vegetables, grains, legumes. Essential for nerve function and body water balance.
What are the signs of prolonged deficiency and toxic effects of megadoses for Potassium?
Deficiency signs include muscle weakness, nausea, drowsiness, and paralysis. Toxic effects can result in cardiac arrest.
What are the important dietary sources and major functions of Selenium?
Found in seafood, meat, and whole grains. Provides defense against oxidative stress, regulation of thyroid hormone function.
What are the signs of prolonged deficiency and toxic effects of megadoses for Selenium?
Deficiency can lead to muscle pain and weakness, heart disorders. Toxicity may result in hair and nail loss, nausea, vomiting, weakness, and irritability.
What are the important dietary sources and major functions of Sodium?
Found in salt, soy sauce, salted foods, and foods naturally high in sodium. Necessary for body water balance, acid-base balance, and nerve function.
What are the signs of prolonged deficiency and toxic effects of megadoses for Sodium?
Deficiency leads to muscle weakness, loss of appetite, nausea, vomiting. Deficiency is rare. Toxic effects include edema, hypertension in sensitive people.
What are the important dietary sources and major functions of Zinc?
Found in whole grains, meat, eggs, and seafood, with especially high levels in oysters. Vital for synthesis of proteins, RNA, and DNA; wound healing; immune response.
What are the signs of prolonged deficiency and toxic effects of megadoses for Zinc?
Deficiency causes growth failure, loss of appetite, impaired taste, delayed healing, skin problems, and impaired immune function. Toxic effects include vomiting, impaired immune function, reduction in HDL levels, impaired copper absorption.
What are minerals?
Inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions.
How many essential minerals are there?
There are 17 essential minerals.
What are major minerals?
Minerals needed in amounts greater than 100 mg/day, including calcium, phosphorus, magnesium, sodium, potassium, and chloride.
What are trace minerals?
Minerals needed in smaller amounts, including copper, fluoride, iodide, iron, selenium, and zinc.
Which minerals are commonly lacking in the Canadian diet?
Magnesium, potassium, iron, and folate.
What is anemia?
A deficiency in the oxygen-carrying material in the red blood cells.
What is osteoporosis?
A condition in which the bones become extremely thin and brittle and break easily.
What percentage of the body is composed of water?
About 60%.
What are the functions of water in the body?
Medium for chemical reactions, transport substances, lubricants, and regulates body temperature.
What percentage of daily water intake comes from food and fluids?
80-90%.
What is the recommended water intake for men?
3.7 L/day.
What is the recommended water intake for women?
2.7 L/day.
What is a free radical?
An electron-seeking compound that can damage cell membranes and mutate genes.
What are the health implications of free radicals?
They are implicated in aging, cancer, cardiovascular disease, and other degenerative diseases.
What do antioxidants do?
Help protect against free radicals by preventing formation, removing them, or repairing them.
What are some top antioxidant foods?
Blackberries, walnuts, strawberries, etc.
What is a phytochemical?
A naturally occurring substance found in plant foods that may help prevent and treat chronic diseases.
What are cruciferous vegetables?
Vegetables of the cabbage family, including cabbage, broccoli, Brussels sprouts, kale, and cauliflower.
What is a good source of the phytochemical sulforaphane?
Cruciferous vegetables.
What are Dietary Reference Intakes (DRIs)?
An umbrella term for four types of nutrient standards.
What is the Estimated Average Requirement (EAR)?
The amount estimated to meet the nutrient needs of half the individuals in a population group.
What are Adequate Intake (AI) and Recommended Daily Allowance (RDA)?
Levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease for most individuals in a population group.
What is the Tolerable Upper Intake Level (UL)?
The maximum daily intake that is unlikely to cause health problems.
What do DRIs consider beyond preventing nutrient deficiencies?
The role of nutrients in promoting health and preventing chronic diseases.
When is Adequate Intake (AI) set?
When there is not enough information for an RDA.
What are Daily Values?
A simplified version of the RDAs used on food labels; also includes values for nutrients with no RDA.
What do Daily Values represent?
A 2000 calorie diet.
What are the Guidelines for Healthy Eating?
General principles of good nutrition presented as practical ways that Canadians can follow a healthy diet and reduce their risk for chronic diseases.
What is one guideline for healthy eating?
Enjoy a variety of foods.
What food groups should be emphasized in a healthy diet?
Cereals, breads, grain products, vegetables, and fruit.
How can one achieve and maintain a healthy weight?
By enjoying regular physical activity and healthy eating.
What should be limited in a healthy diet?
Salt, alcohol, and caffeine.
What is Eating Well with Canada’s Food Guide?
A food-group plan that provides practical advice to ensure a balanced intake of essential nutrients.
What factors can affect people’s food choices?
Cultural preferences, moral beliefs, cost and availability of food, and food intolerances and allergies.
What are the benefits of regular physical activity?
Improves fitness, helps manage weight, promotes psychological well-being, and reduces the risk of heart disease, high blood pressure, cancer, and diabetes.
What food groups should be encouraged?
Fruits, vegetables, whole grains, and low fat and fat-free milk and alternatives.
What are the goals for total fat intake?
20-35% of total daily calories.
What is the goal for saturated fat intake?
Less than 10% of total daily calories.
What is the goal for trans fat intake?
Less than 2% of total caloric intake.
What is the goal for cholesterol intake?
Less than 300mg a day.
What are Dietary Reference Intakes (DRIs)?
An umbrella term for four types of nutrient standards.
What is the Estimated Average Requirement (EAR)?
The amount estimated to meet the nutrient needs of half the individuals in a population group.
What are Adequate Intake (AI) and Recommended Daily Allowance (RDA)?
Levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease for most individuals in a population group.
What is the Tolerable Upper Intake Level (UL)?
The maximum daily intake that is unlikely to cause health problems.
What do DRIs consider beyond preventing nutrient deficiencies?
The role of nutrients in promoting health and preventing chronic diseases.
When is Adequate Intake (AI) set?
When there is not enough information for an RDA.
What are Daily Values?
A simplified version of the RDAs used on food labels; also includes values for nutrients with no RDA.
What do Daily Values represent?
A 2000 calorie diet.
What are the Guidelines for Healthy Eating?
General principles of good nutrition presented as practical ways that Canadians can follow a healthy diet and reduce their risk for chronic diseases.
What is one guideline for healthy eating?
Enjoy a variety of foods.
What food groups should be emphasized in a healthy diet?
Cereals, breads, grain products, vegetables, and fruit.
How can one achieve and maintain a healthy weight?
By enjoying regular physical activity and healthy eating.
What should be limited in a healthy diet?
Salt, alcohol, and caffeine.
What is Eating Well with Canada’s Food Guide?
A food-group plan that provides practical advice to ensure a balanced intake of essential nutrients.
What factors can affect people’s food choices?
Cultural preferences, moral beliefs, cost and availability of food, and food intolerances and allergies.
What are the benefits of regular physical activity?
Improves fitness, helps manage weight, promotes psychological well-being, and reduces the risk of heart disease, high blood pressure, cancer, and diabetes.
What food groups should be encouraged?
Fruits, vegetables, whole grains, and low fat and fat-free milk and alternatives.
What are the goals for total fat intake?
20-35% of total daily calories.
What is the goal for saturated fat intake?
Less than 10% of total daily calories.
What is the goal for trans fat intake?
Less than 2% of total caloric intake.
What is the goal for cholesterol intake?
Less than 300mg a day.
What should most fats in the diet come from?
Most fats in the diet should come from unsaturated fat sources.
What should be limited to reduce trans fat?
Limit intake of hydrogenated fat oils.
How many servings of fish should be consumed weekly for adequate omega-3 fatty acids?
Two servings a week of fish provides adequate omega-3 fatty acids.
Be mindful of mercury levels.
What is the relationship between carbohydrates and dietary fiber?
Foods rich in carbohydrates are usually rich in dietary fiber.
What should be avoided in terms of added sugars?
Avoid added sugars such as sugar (beet, brown, invert, raw, cane), corn syrup, fruit juice concentrate, honey, malt syrup, molasses, cane juice, dextrose, fructose, sucrose, lactose, maltose, or glucose.
What is recommended instead of beverages with added sugars?
Drink water instead.
How does reducing sodium intake affect health?
Reducing sodium intake reduces the risk for high blood pressure, stroke, kidney disease, and heart disease.
What is the recommended sodium intake per day?
Sodium should be limited to less than 2300 mg/day, but we only need 1500 mg/day.
What is the average sodium intake for Canadians?
Canadians have an average sodium intake of 3400 mg/day.
What foods should be lower in sodium?
Lower intake of frozen meat, poultry, seafood, vegetables, and condiments such as ketchup and mayo.
How can increasing potassium levels affect blood pressure?
Increasing potassium levels helps lower blood pressure.
Sources include leafy-green vegetables, sweet and white potatoes, bananas, tomatoes, etc.
What is the alcohol consumption guideline for women?
1 drink per day for women.
What is the alcohol consumption guideline for men?
2 drinks per day for men.
What is linked to a reduction in mortality for older adults?
Following the alcohol guidelines has been linked to a reduction in mortality for males age 45 and older and women 55 and older.
What is the purpose of Canada’s Food Guide?
Its purpose is guiding food selection to promote the nutritional health of Canadians.
What does the Mediterranean diet emphasize?
The Mediterranean diet emphasizes vegetables, fruits, and whole grains.
It includes moderate consumption of fish, poultry, and dairy products, and the use of olive oil.
What are the health benefits associated with the Mediterranean diet?
The Mediterranean diet is associated with lower rates of heart disease, cancer, and Alzheimer’s disease.
What does variety in Canada’s Food Guide represent?
Variety is represented by the wide ranges of foods graphically represented in the guide.
What should be done regarding eating habits?
Be mindful of your eating habits.
What type of foods should be limited?
Limit highly processed foods.
What should be used to make informed food choices?
Use food labels.
What percentage of people are aware of food marketing?
56%
What are the food groups in Canada’s Food Guide?
Grains, Vegetables and Fruit, Milk and Alternatives, Meat and Alternatives
What is a serving example for grains?
1 slice of bread, 1 small muffin, 1 cup of cereal, ½ cup of pasta, rice, or cooked cereal
Dietary figures should come from whole grains.
What are some nutritional benefits of vegetables?
Rich in carbs, fiber, Vitamins A/C, folate, and potassium.
Choose those prepared with no added fat or sugar.
What is a serving example for vegetables and fruit?
½ cup of raw or cooked vegetables or fruits, 1 cup of raw leafy salad greens, ½ cup of vegetable/fruit juice, 1 small whole fruit
Eat at least one dark-green and orange vegetable a day.
What are the benefits of fruits?
Rich in fiber, carbs, and many vitamins (especially C).
Choose high fiber, low calorie options.
What is a serving example for milk and alternatives?
1 cup of milk or fortified soy beverage, 50 g of natural cheese, ¾ cup of yogurt or kefir
Include lactose-free and soy products.
What is a serving example for meat and alternatives?
75 g of cooked meat, ¾ cup of cooked dry beans, legumes or tofu, 2 eggs, 1 Tbsp of peanut butter, ¼ cup of nuts/seeds
What is a discretionary calorie allowance?
A small additional amount of calories that can be consumed after all nutrient needs are met.
What are added sugars?
Sugars from processing that are not naturally occurring.
What are the types of vegetarianism?
Vegan, lacto-vegetarian, lacto-ovo-vegetarian.
What is a vegan?
A vegetarian who eats no animal products at all.
What is a lacto-vegetarian?
A vegetarian who includes milk and cheese products in the diet.
What is a lacto-ovo-vegetarian?
A vegetarian who eats no meat, poultry, or fish but does eat eggs and milk products.
What is a partial vegetarian?
A partial vegetarian, also known as semivegetarian or pescovegetarian, includes eggs, dairy products, and small amounts of poultry and seafood in their diet.
What are the health benefits of vegetarian diets?
Vegetarian diets are linked to the reduction of many chronic diseases as they are abundant in nutrients.
What should vegetarians focus on in their food plan?
Vegetarians should focus on non-meat choices such as beans, nuts, seeds, eggs, soy foods, and tofu.
What nutrients are commonly found in animal foods?
Vitamin B12, Vitamin D, Calcium, Iron, and Zinc are commonly found in animal foods.
How can vegetarians obtain Vitamin B12?
Vegetarians can obtain Vitamin B12 from fortified foods such as cereals, soy beverages, meat substitutes, special yeast products, or supplements.
How can vegetarians get Vitamin D?
Vegetarians can get Vitamin D from fortified products, supplements, or moderate time in the sun.
What are good plant sources of Calcium?
Good plant sources of Calcium include legumes, tofu, dark green leafy vegetables, nuts, fortified orange juice, and bread.
What are good plant sources of Iron?
Good plant sources of Iron include whole grains, fortified bread & cereals, dried fruits, leafy vegetables, legumes, and soy products.
Why is iron from plant sources harder to absorb?
Iron from plant sources is harder to absorb, so it is recommended to eat it with Vitamin C for better absorption.
What dietary challenges do children and teens face?
Children and teens need to eat to promote growth and select healthier choices instead of fast foods.
What dietary challenges do college and university students face?
College and university students often eat for convenience and may overeat in buffet style halls.
What dietary challenges do older adults face?
Older adults may have lower nutrient absorption and need to consume nutrient-dense foods.
What dietary challenges do athletes face?
Athletes need to meet increased energy requirements and increase carbohydrates in their diet.
What dietary challenges do low-income families face?
Low-income families may not have enough income to meet nutrient needs and might rely on emergency supports.
What dietary challenges do First Nations, Metis, and Inuit people face?
They face challenges in traditional food preparation and a risk for chronic diseases, mental health issues, and addictions.
What dietary challenges do people with special health concerns face?
People with special health concerns, such as pregnant women and those with diabetes, require extra nutrient needs and balanced diets.
What information is shown on every food label?
Every food label shows serving sizes, amount of fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fibre, sugars, and protein in each serving.
Which foods do not require food labels?
Fresh meat, poultry, fish, fruits, vegetables, herbs, spices, and alcoholic beverages do not require food labels because they are not packaged.
What is a serving size?
The serving size shown on the Nutrition Facts Table indicates the amount of food that is considered one serving.
How many calories are in 1 cup of the example product?
In 1 cup of the product, there are 220 calories.
What does the % Daily Value (%DV) indicate?
% Daily Value tells you if there is a little or a large amount of a particular nutrient in the package.
What does a %DV of 5% or less indicate?
If the %DV is 5% or less, then there is not much of that particular nutrient in the package.
What does a %DV of 15% or more indicate?
If the %DV is 15% or more, then there is a lot of that particular nutrient in the package.
What is the %DV of fibre in the example product?
The %DV of fibre in the example product is 32%.
What does the Nutrition Facts Table show for fat in the example product?
The Nutrition Facts Table shows there is 3% of fat in the food, indicating a low amount of fat.
What does ‘Light’ mean in nutrient claims?
‘Light’ means reduced in energy or reduced in fat.
What does ‘Reduced or fewer’ mean?
‘Reduced or fewer’ means at least 25% less of a nutrient than a similar product.
What qualifies as ‘Low in calories’?
‘Low in calories’ means 40 calories or less.
What is considered a high source of fibre?
4 g or more of fibre.
What is considered a good source of fibre?
2 g or more of fibre.
What does ‘fat free’ mean?
Less than 0.5 g of fat.
What does ‘reduce fat’ indicate?
3 g of fat or less.
What does ‘saturated fatty acid free’ mean?
Less than 0.2 g of saturated fat and 0.2 g of fatty acids.
What is considered low in saturated fatty acids?
2 g or less of saturated fat, and no more than 15% of total calories.
What does ‘cholesterol free’ mean?
Less than 2 mg of cholesterol and low in saturated fatty acids.
What is considered low cholesterol?
20 mg or less of cholesterol and low in saturated fatty acids.
What does ‘low sodium’ indicate?
140 mg or less of sodium.
What does ‘sodium free’ mean?
Less than 5 mg of sodium.
What does ‘lean’ refer to in meat?
Cooked seafood, meat, or poultry with no more than 17% fat.
What does ‘extra lean’ refer to in meat?
Cooked seafood, meat, or poultry with no more than 10% fat.
What are natural health products?
Natural health products include vitamins, minerals, herbal remedies, traditional medicines, probiotics, amino acids, etc.
What is the role of the Natural Health Products Directorate?
Regulating the sale of natural health products and ensuring they are safe for use.
What must a natural health product have to be sold in Canada?
A licence from Health Canada.
What information must a natural health product provide?
Detailed information including medicinal ingredients, source dose, potency, nonmedical ingredients, and recommended uses.
What indicates a licensed natural health product?
It will have a Natural Product Number (NPN) or a Homeopathic Medicine Number (DIN-HM) on the label.
What is a pathogen?
A microorganism that causes disease.
How can food be contaminated with pathogens?
Through improper handling or if prepared or stored improperly.
What are common pathogens found in food?
Campylobacter jejuni, Salmonella, Shigella, Escherichia coli.
Where is Campylobacter jejuni commonly found?
In contaminated water, raw milk, and undercooked poultry, meat, and shellfish.
What serious condition can Campylobacter jejuni rarely trigger?
Guillain-Barre syndrome - temporary paralysis and numbness.
What is a common source of Salmonella?
Raw/undercooked eggs, poultry, meat, milk, dairy products, fruits, and vegetables.
What is a common issue with food that is inadequately refrigerated?
It can lead to contamination with pathogens.
How can Shigella contaminate food?
Through fecal contamination of water or food, such as salads and dairy products.
What serious toxin is produced by Escherichia coli?
It produces a serious toxin that causes serious illness or death.
Where is Escherichia coli found?
In the intestinal tract of humans and animals.
What is Listeria monocytogenes?
A bacterium that contaminates water, raw milk, raw to rare ground beef, fruits, and vegetables.
Causes listeriosis from foods like cheeses, raw milk, improperly processed ice cream, hot dogs, lunch meats, and poultry.
Who is at risk from Listeria monocytogenes?
Pregnant women, their fetuses, babies, children, older adults, and people with weakened immune systems.
How is Listeria monocytogenes transferred?
It lives in nasal passages and skin sores and is transferred when people handle food or sneeze/cough on food.
Examples include ham, eggs, potato salads, cheese, and milk.
What are the growth conditions for Listeria monocytogenes?
It multiplies at room temperature and grows in anaerobic environments.
What is Clostridium botulinum?
A bacterium that contaminates improperly canned foods, garlic in oil, sausages, and other tightly wrapped foods.
What illness does Clostridium botulinum cause?
It causes gastroenteritis (stomach flu), characterized by vomiting, diarrhea, and abdominal pain.
What are Noroviruses?
The most common kind of foodborne illness caused by contaminated water, salads, and raw or undercooked shellfish.
What is bovine spongiform encephalopathy (BSE)?
A fatal degenerative neurological disease caused by an abnormal protein (prion) that forms deposits in the brain.
What disease is believed to be caused by BSE?
Creutzfeldt-Jakob disease, which is associated with eating beef contaminated with the nervous tissue of BSE-infected cows.
What is PCB?
Polychlorinated biphenyl, an industrial chemical linked to certain human cancers, used as an insulator in electrical transformers.
What factors affect the effects of PCB exposure?
The concentration, length of exposure, age, etc.
What does ‘organic’ mean in food production?
A designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, irradiation, and genetic engineering.
What are the general principles of organic production?
Protection of the environment, maintenance of long-term soil fertility, biological diversity, recycling and maintenance of resources, and provision of attentive care to livestock.
Can organic foods be contaminated?
Yes, organic foods may not be entirely organic as they risk contamination from neighboring farms, but they generally have lower amounts of pesticide residue than conventional counterparts.
What percentage of produce is typically organic?
51%
Which fruits and vegetables are commonly organic?
Apples, spinach, bell peppers, pears, celery, cherries, grapes, nectarines, peaches, potatoes, raspberries, and strawberries.
Which produce tends to carry less pesticide residue?
Asparagus, avocados, bananas, broccoli, etc.
What are the benefits of local and slow foods?
Supports local agriculture and economy, provides higher quality food for the same price.
What is the slow food movement?
A national eco-gastronomic organization founded to counteract fast food and the disappearance of local food traditions.
What fish should be limited due to high methylmercury content?
Shark, tuna, swordfish, marlin, escolar, orange roughy.
Limit to no more than 150 grams per month (2 servings).
What types of fish can be consumed more frequently?
Light tuna, salmon, Pollock, catfish, white tuna (contains more than light tuna).
Eat up to 2 servings a week (150 g).
What should be done regarding recreationally caught fish?
Check advisories about safety; if no information is available, limit consumption to two servings (150g/month).
What is the recommended fish consumption for children?
Children should consume only one serving of lower mercury fish (75g) per week.
What percentage of food do additives make up?
Less than 1% of food.
What are common food additives?
Sugar, salt, and corn syrup.
Do food additives pose health risks?
No, as levels used are much below the toxic amount.
What are nitrates and nitrites used for?
Protect against bacterial growth and help maintain freshness.
What is the risk associated with BHA and BHT?
Increased risk of cancers when consumed in large amounts.
What are sulphites used for?
They are used as preservatives in foods.
What is monosodium glutamate (MSG)?
A flavor enhancer that can cause high blood pressure and sweating.
What percentage of produce is typically organic?
51%
Which fruits and vegetables are commonly organic?
Apples, spinach, bell peppers, pears, celery, cherries, grapes, nectarines, peaches, potatoes, raspberries, and strawberries.
Which produce tends to carry less pesticide residue?
Asparagus, avocados, bananas, broccoli, etc.
What are the benefits of local and slow foods?
Supports local agriculture and economy, provides higher quality food for the same price.
What is the slow food movement?
A national eco-gastronomic organization founded to counteract fast food and the disappearance of local food traditions.
What fish should be limited due to high methylmercury content?
Shark, tuna, swordfish, marlin, escolar, orange roughy.
Limit to no more than 150 grams per month (2 servings).
What types of fish can be consumed more frequently?
Light tuna, salmon, Pollock, catfish, white tuna (contains more than light tuna).
Eat up to 2 servings a week (150 g).
What should be done regarding recreationally caught fish?
Check advisories about safety; if no information is available, limit consumption to two servings (150g/month).
What is the recommended fish consumption for children?
Children should consume only one serving of lower mercury fish (75g) per week.
What percentage of food do additives make up?
Less than 1% of food.
What are common food additives?
Sugar, salt, and corn syrup.
Do food additives pose health risks?
No, as levels used are much below the toxic amount.
What are nitrates and nitrites used for?
Protect against bacterial growth and help maintain freshness.
What is the risk associated with BHA and BHT?
Increased risk of cancers when consumed in large amounts.
What are sulphites used for?
They are used as preservatives in foods.
What is monosodium glutamate (MSG)?
A flavor enhancer that can cause high blood pressure and sweating.
What is food irradiation?
The treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life.
Consumers are skeptical about irradiated foods until they know the benefits. Foods are labelled with a flowerlike radura symbol. It kills most pathogens but does not completely sterilize foods.
What is a genetically modified (GM) organism?
A plant, animal, or microorganism in which genes have been added, rearranged, or replaced through genetic engineering.
Benefits include improved yields, increased disease resistance, improved nutritional content, lower price, and less pesticide use. However, it could elevate toxins and allergens, change the gene pool, reduce biodiversity, and produce pesticide-resistant insects.
What are the concerns regarding GM organisms?
Hard to separate from non-GMO foods due to animal escapes, cross-pollination, and contamination. There is no proof they are unsafe, and they are not required to be labelled unless there is an introduction of a potential allergen.
What is somatic cell nuclear transfer (SCNT)?
A process where an egg is removed from a female cow, its gene-containing nucleus is removed, and the genes of another cow are inserted. The embryo is then placed into another female cow who carries and delivers it.
This method is very limited to the development stage, and there is not a lot of data.
What is a food allergy?
An adverse reaction to a food or food ingredient in which the immune system perceives a particular substance (allergen) as foreign and acts to destroy it.
Symptoms can include hives, gastrointestinal cramps or diarrhea, respiratory issues like asthma, or swelling in the mouth. Anaphylaxis is a life-threatening drop in blood pressure.
What is food intolerance?
An adverse reaction to a food or food ingredient that doesn’t involve the immune system; often caused by a problem with metabolism.
Common intolerances include lactose and gluten, producing symptoms similar to allergies such as diarrhea and cramps. Individuals can consume small amounts, but it still affects them.
What percentage of childhood deaths and diseases are attributable to undernutrition?
45 percent of childhood deaths and 11 percent of diseases are attributable to undernutrition.
Which countries are leaders in trying to stop industrial trans fats?
Canada and Denmark are leaders in trying to stop industrial trans fats.
How much omega-3 fatty acids are in 100g of Atlantic Salmon?
100g of Atlantic Salmon has 1.48g of omega-3 fatty acids.
1 teaspoon of flaxseed oil has 2.48g of omega-3 fatty acids.
How many years will you spend eating in your lifetime?
You will spend about 6 years eating, which amounts to approximately 70,000 meals and 54 metric tons of food.
What can your nutritional habits determine?
Nutritional habits can determine your risk of major chronic diseases, including heart disease, cancer, stroke, and diabetes.
What is an area in which you have high control regarding health?
Diet and nutrition are areas where you have high control.
What does choosing a healthy diet involve?
Choosing a healthy diet involves knowing which nutrients are necessary and in which amounts, and translating those requirements into a diet consisting of foods you enjoy and that are available/affordable.
What are the three classes of essential nutrients that supply energy?
The three classes are FAT (9 calories/gram), PROTEIN (4 calories/gram), and CARBOHYDRATE (4 calories/gram).
What is the role of proteins in the body?
Proteins promote growth and maintenance of muscle and connective tissue, provide energy, and form important parts of blood enzymes, some hormones, and cell membranes.
What are the types of dietary fat?
Dietary fat consists of saturated, monounsaturated, and polyunsaturated fats.
What is the difference between simple and complex carbohydrates?
Simple carbohydrates include sugars like sucrose and fructose, while complex carbohydrates are primarily starches found in grains, legumes, and tubers.
What are the two types of dietary fiber?
The two types are dietary fiber, which is present naturally in plants, and functional fiber, which is isolated or synthesized and added to foods.
What are vitamins?
Vitamins are organic micronutrients required in small amounts for normal growth, reproduction, and maintenance of health.
What are the two categories of vitamins?
Vitamins are categorized as water-soluble and fat-soluble.
What are minerals?
Minerals are inorganic micronutrients critical for regulating body processes and aiding in the growth and maintenance of body tissues.
What is the role of water in the body?
Water is essential for digestion, absorption of food, nutrient and waste transport, temperature control, and nearly all chemical reactions in the body.
What are common barriers to healthy eating?
Common barriers include costs, difficulty when dining out, lack of time for meal prep, and doubt about changing eating habits.
What is a SMART goal in nutrition?
A SMART goal is Specific, Measurable, Achievable, Relevant, and Time-bound, such as aiming to eat more fruits and vegetables.
What was released in February 2007 regarding healthy eating in Canada?
Eating Well with Canada’s Food Guide was released, emphasizing the importance of combining physical activity with healthy eating.
How many essential polyunsaturated fatty acids are essential?
2
Saturated and trans fatty acids _____ blood levels and unstaurated fatty acids _____ blood levels
increase, decrease
Term that refers to good cholesterol:
HDL
Monounsaturated fatty acids may ____ blood levels and trans fatty acids (in large amounts) may ______ blood levels
increase, decrease
True or false, fibre can increase the risk of Type 2 diabetes and heart disease, and decrease the risk of gastrointestinal health.
False, vise versa, decrease, increase
True or false, insoluble fibre can delay stomach emptying and slow the movement of glucose into the blood and decreases.
False, soluble fibre.
What are coenzymes?
facilitating action of enzymes to help initiate a variety of body responses.
What are macrominerals?
major mineralors, body needs
When were Canadas food rules first established?
1942 and 1949
Who developed Canadas food guide?
developed with ~7,000 dietitians, scientists, physicians, public health personnel
What was reviewed from 2013-2015 regarding Canada’s food guide?
Evidence for dietary guidance was reviewed, revealing challenges in understanding/applying certain aspects, and that the format was not meeting the needs of all Canadians.
What changes were needed in the scientific basis for the 2007 Canada’s food guide?
Topics needed changing/strengthening, such as the replacement of saturated fat with unsaturated fat and addressing high intakes of sugar-sweetened beverages.
What are some guiding principles released by Health Canada in June 2017?
Regular intake of vegetables, fruit, whole grains, and protein-rich foods, especially plant-based sources; eating foods that include mostly unsaturated fat; and avoiding processed beverages high in sugar.
What was released in January 2019 regarding Canada’s food guide?
The guide was developed using high-quality scientific reports, excluding industry-commissioned reports, and no longer includes food groups or recommended serving sizes.
What does the 2019 Canada’s food guide emphasize?
It emphasizes fruits and vegetables, whole grains, protein, and food skills, encouraging Canadians to focus on what to eat regularly, what to avoid, and the importance of preparing meals at home.
Why does Canada’s food guide matter?
If followed, it can lead to healthier diets, eating patterns, and health outcomes, influencing food policies and public health initiatives.
What impact does aggressive marketing have on children?
Children are bombarded with advertisements for unhealthy products, leading to poor dietary habits that increase the risk of obesity, heart disease, and diabetes.
What should be done about the marketing of unhealthy foods to children?
Advocate for legislation that restricts the marketing of unhealthy foods to children and promote public awareness of healthier food environments.
When did nutrition labeling become mandatory for prepackaged foods?
Nutrition labeling became mandatory in 2007, with final amendments and regulations published in 2016.
What information is included on nutrition labels?
Nutrition facts table, ingredient list, nutrition claims, and front-of-package nutrition symbols.
What does the nutrition facts table help consumers do?
It helps consumers make informed choices based on a specific amount of food and includes calories, 13 nutrients, and % daily value.
What are some ongoing challenges with nutrition labeling?
Making serving sizes more consistent, increasing font size, adding a new % daily value for total sugars, and grouping sugar-based ingredients.
What is required on prepackaged foods that are high in sodium, sugars, or saturated fat?
A front-of-package nutrition symbol is required, with the food industry having until January 1, 2026, to comply.
How much water does our foods and fluids contain?
80-90 percent of daily water intake
What are some key messages from Canadas food guide?
Variety of foods
Being mindful of your eating habits
Limit highly processed foods
Using food labels
Be aware of food marketing
What was the primary goal of the heart and stroke foundation?
Examine and address how aggressive food and beverage marketing to children and youth contributes to poor health outcomes.
How many food and beverage ads did kids aged 2-11 view in a year according to the heart and stroke foundation?
Kids aged 2-11 viewed over 25 million food and beverage ads online in a year; teens viewed over 2.5 million ads, predominantly for unhealthy products.
According to the heart and stroke foundation, what ratio of children are overweight or obese?
Nearly one-third of Canadian children are overweight or obese, placing them at higher risk for chronic diseases like heart disease, diabetes, and stroke.
According to the heart and stroke foundation, Chronic diseases tied to poor diet account for more than _______ of healthcare spending in Canada.
two-thirds
According to the heart and stroke foundation, Direct healthcare costs and lost productivity due to obesity are estimated at ______ billion annually.
$4.6-$7.1
The Heart & Stroke Foundation notes that heart disease and stroke alone cost Canada about how much billion each year?
21
In Quebecs advertising restrictions for children under 13, in place since 1980, what was found on vegetable intake and obesity rates?
Quebec’s advertising restrictions for children under 13, in place since 1980, correlate with higher fruit and vegetable intake and lower obesity rates among children.
According to the heart and stroke foundation what % of canadians believe that unhealthy products are being marketed to them?
78%
According to the heart and stroke foundation what was the role of The Canadian Children’s Food and Beverage Advertising Initiative (CAI)? What did the following research conclude?
industry-led program to limit marketing unhealthy foods to children under 12.
Research concluded that self-regulation is ineffective
What percentage of unhealthy ads children view come from CAI participants, undermining the program’s objectives come from?
75
What were the main conclusions about the heart and stroke foundation?
Self-regulation is insufficient, and comprehensive legislation is necessary to limit children’s exposure to unhealthy food and beverage marketing.
Effective regulation would provide a “fair fight” by levelling the playing field for parents who aim to teach healthy habits amid aggressive advertising.
What percentage of TV food ads targeted at kids are for products high in sugar, salt, or fat.
90
Chronic disease treatment constitutes over ________ of Canadian healthcare spending; heart disease and stroke cost _________ annually.
two-thirds of Canadian healthcare spending
$21 billion annually.
True or false, water-soluble vitamins are absorbed directly into the bloodstream.
True
