Nutrition And Healthy Eating

Question 1

Define nutrition

Answer 1

The science behind his your body uses the components of food to grow, maintain, and repair itself.

Question 2

What is a nutrient?

Answer 2

Your body needs more than 50 nutrients on a daily basis in order to function properly and to stay healthy
-each nutrient helps your body perform a specific task

Question 3

Nutrients can belong in 6 categories, these categories are:

Answer 3

• carbs
• fats
• proteins
• vitamins
• minerals
• water

Question 4

The nutrients that we need in relatively large amounts everyday are called…

Answer 4

Macronutrients

Question 5

The four macronutrients are:

Answer 5

• carbohydrates
• proteins
• fats
• water

Question 6

Carbohydrates functions

Answer 6

• preferred source of energy for the body

- over 50% of total daily caloric intake should come from carb-rich foods

Question 7

Carbohydrates calories

Answer 7

1 gram - 4 calorie

Question 8

Carbohydrates food sources

Answer 8

Breads, cereals, pasta, rice, fruit, fruit juices, vegetables, milk, yoghurt

Question 9

Simple carbohydrates

Answer 9

Also called sugars and occur naturally in fruit, milk, yoghurt and juice (also used in junk food like pop and candy)

Question 10

Complex carbohydrates

Answer 10

Come from starches and found in grain products, vegetables, and legumes

Question 11

Protein functions

Answer 11

• development and maintenance of body cells, tissues, and structures
• provides energy or calories when body is short of carbs

Question 12

Protein calories

Answer 12

1 gram - 4 calories

Question 13

Protein food sources

Answer 13

High quality

• eggs
• meat
• fish/poultry
• milk products

Question 14

Proteins additional info

Answer 14

Of the 20 amino acids (building blocks of life), the human body can produce 11 amino acids on its own

Question 15

Fats functions

Answer 15

• concentrated source of energy and useful during prolonged physical activities
• help in absorption of fat: soluble vitamins that the body needs
• pad and protect organs
• insulate body from cold
• adds flavour and helps satisfy hunger

Question 16

Fats calories

Answer 16

1 gram - 9 calories

Question 17

Fats food sources

Answer 17

Meat poultry/fish, milk products, nuts/seeds, oils, butter/margarine, salad dressing

Question 18

Saturated fats

Answer 18

• solid at room temp(e.g. beef, pork, egg yolks,topical oils, dairy)
• high intake is associated with increased of heart disease, obesity, diabetes, high blood pressure, and cancer

Question 19

Unsaturated fats

Answer 19

• liquid at room temp (e.g. veg fats, olive oil, canola, corn, soybean, and cottonseed oils)
• associated with lowered risk for heart disease
• recommendation: less than 30% of diet should be from fats and 10% of that from saturated fats

Question 20

Essential nutrients that we need in relatively small amounts

Answer 20

Micronutrients, micronutrients do not provide energy or calories

Question 21

The two micronutrients

Answer 21

Vitamins and minerals

Question 22

Why is it important to consume foods that contains vitamins?

Answer 22

• Chemicals the body needs to build and maintain its cells and keep tissues healthy
• they help to release energy from macronutrients
• they also help to prevent deficiency

Question 23

Water soluble vitamin

Answer 23

• dissolve in water and therefore easily pass into the bloodstream
• these vitamins cannot be stored in body, so we need to eat foods that contain these vitamins daily

Question 24

Fat soluble

Answer 24

• can dissolve in and transported by fat
• too much build up of these vitamins can have a toxic or damaging effect on the body - therefore need smaller amounts of them

Question 25

Why is it important to consume minerals?

Answer 25

• minerals help make bones, proteins, and blood

- these are the inorganic substances needed by the body for good health

Question 26

What is a calorie

Answer 26

• calorie is a measure of heat - the amount of energy needed to raise the temp. of 1 gram of water by 1 degree
• a calorie (in fact a kilocalorie = 1000cal) is the measurement of the amount of food that will pass through the body

Question 27

If energy intake = energy expenditure

Answer 27

Our bodies energy needs are met and our body weight does not change = neutral energy balance

Question 28

If energy intake is MORE THAN energy expenditure

Answer 28

Results: gain weight = positive energy balance

Question 29

If energy intake is LESS THAN energy expenditure

Answer 29

Result: lose weight = negative energy balance

Question 30

What are three benefits of eating well and being active

Answer 30

• better overall health
• more energy
• lower risk of disease

Question 31

How much daily physical activity is recommended for children and youth per day?

Answer 31

At least 90mins a day

Question 32

How much daily physical activity is recommended for adults per day?

Answer 32

30 - 60mins of moderate physical activity a day

Question 33

What are five foods and beverages that are high in calories, fat, sugar or salt, that the food guide recommends people limit?

Answer 33

• cheese
• cakes
• doughnuts
• French fries
• sweetened hot or cold drinks

Question 34

What are five methods you can begin using today to work towards living a healthy, active lifestyle

Answer 34

• having breakfast everyday
• walk everywhere you can
• spend less time being inactive
• request nutrition info, about menu items when eating out
• take time to eat

Question 35

What vitamin do men and women over the age of 50 need to take more of?

Answer 35

Vitamin D

Question 36

What two micronutrients do women of childbearing age needs to consume in higher quantities

Answer 36

Folic acid and iron

Question 37

What are the four food groups?

Answer 37

• vegetables and fruit
• grain products
• milk and alternatives
• meat and alternativesh

Question 38

What are three benefits of following the recommendation of food groups and serving outlines in the food guide?

Answer 38

• meet your need for vitamins, minerals and other nutrients
• reduce the risk of obesity, type 2 diabetes, heart disease, osteoporosis, and certain types of cancer
• contribute to your overall health and vitality

Question 39

How many servings of fruits and vegetables should female and male teens eat per day?

Answer 39

Females should eat 7 and males should eat 8

Question 40

What are three recommendations about eating fruit and vegetables provided in the food guide

Answer 40

• eat at least one dark green and one orange vegetable each day
• choose vegetables and fruit prepared with little or no added fat, sugar or salt
• have vegetables and fruit more often than juice

Question 41

How many servings of grain products should female and male teens eat per day?

Answer 41

Females should have 6 and males 7

Question 42

What are two recommendations about grain products provided in the food guide?

Answer 42

• make at least half of your grain products whole grain each day
• choose grain products that are lower in fat, sugar or salt

Question 43

How many servings of milk and alternatives should female and male teens eat per day?

Answer 43

Both males and females should have 3-4

Question 44

What are two recommendations about eating milk and alternatives provided in the food guide?

Answer 44

• drink skim, 1%, 2% each day

- select lower fat milk alternatives

Question 45

How many servings of meat and alternatives should female and male eat per day

Answer 45

Females should have 2 and males 3

Question 46

What are two recommendations about eating meat and alternatives provided in the food guide?

Answer 46

• have meat alternatives such as beans and lentils
• fat at least two food guide servings of fish each week
• select lean meat and alternatives prepared with little or no added fat or salt

Question 47

Vitamin examples

Answer 47

Vitamin D, vitamin C, Vitamin A

Question 48

Examples of minerals (5)

Answer 48

Calcium, magnesium, phosphorus,potassium, zinc