Nutrition

Question 1

What is the AMDR for carbohydrates, proteins and fats in a 19+ year old?

Answer 1

CHO 45-65%
Protein 10-35%
Fats 20-35%

Question 2

What is the AMDR for 4-18 year old?

Answer 2

CHO 45-65%
Protein 10-30%
Fats 25-35%

Question 3

How many calories are in one gram of carbohydrate?

Answer 3

4.1kcal/gram

Question 4

What are some sources of complex carbohydrates?

Answer 4

Legumes, starchy vegetables, whole grains, cereals, breads, white flour, rice, sugar

Question 5

What are some sources of simple carbohydrates?

Answer 5

Veggies and fruits and milk

Question 6

What is glycemic index?

Answer 6

A scale that ranks carbohydrate rich foods by how much they raise blood glucose levels compared to standard food

Question 7

What is glycemic load?

Answer 7

refers to the global insulin demand induced by diet; takes into account quality and quantity of carbohydrate

Question 8

Diabetics should limit intake of sucrose to ____ of total daily calories.

Answer 8

< 10%

Question 9

What is the health canada guideline regarding sugar intake?

Answer 9

<25% of added sugar in total daily calories

Question 10

What sources of food contain 6g or more dietary fiber?

Answer 10

• 1 slice of 100% whole wheat bread
• 2 biscuits of shredded wheat
• 1 cup cooked lentils
• 1/2 cup all bran cereal

Question 11

What is soluble fibre?

Answer 11

It dissolves in water and turns into gel; slows digestion

Question 12

What is insoluble fibre?

Answer 12

It absorbs water, becomes bulkier and speeds transit time through stomach and intestine

Question 13

Which sugar substitutes are considered safe for pregnancy?

Answer 13

acesulfame, aspartame, sucralose

Question 14

What does aspartame contain that may be harmful to an infant?

Answer 14

Phenylalanine - infants cannot break them down and may develop phenylketonuria

Question 15

What is the recommended fibre intake for people over 8 years old?

Answer 15

25-35g

Question 16

What are the functions fats in the body?

Answer 16

• Temperature regulation
• Protection of organs
• Source of energy
• Aids in absorption of vitamin ADEK

Question 17

What are the 3 types of omega-3 FA’s?

Answer 17

ALA - alpha-linolenic acid
DHA - docosahexaenoic acid
EPA - eicosapentaenoic acid

Question 18

Avocados, natural peanut butter, nuts and seeds are sources of which type of fat?

Answer 18

Monounsaturated fat

Question 19

What are some sources of alpha-linolenic acid?

Answer 19

walnuts, omega-3 eggs, soy, canola oil, flaxseeds

Question 20

What percent of total calories should be saturated fats?

Answer 20

7% or less

Question 21

Which has more trans fat, butter or margarine?

Answer 21

margarine

Question 22

What is the RDI for protein in general?

Answer 22

0.88-1.0g/kg/day

Question 23

How many essential amino acids are there?

Answer 23

9

Question 24

What is the suggested maximum caffeine intake for adults?

Answer 24

400mg/day

Question 25

What is the suggested maximum caffeine intake for pregnant women?

Answer 25

300mg/day

Question 26

How much alcohol is in one standard drink?

Answer 26

13.6 grams

Question 27

What are the 6 foods considered to be most contaminated?

Answer 27

apples, celery, strawberries, peaches, spinach, nectarines

Question 28

What is the guideline for maximum alcohol intake?

Answer 28

no more than 10 standard drinks per week

Question 29

In terms of calories, what would you recommend to a pregnant women to optimize their health?

Answer 29

200 calories more/day in the 3rd trimester