Nutrition For Wellness

Question 1

Define nutrition.

Answer 1

diet supplies essential nutrients for healthy body function

Question 2

What are the 3 types of macromolecules?

Answer 2

• carbohydrate
• protein
• fat

Question 3

What are carbohydrates made up of?

Answer 3

• sugars and starches

- mono, di, and polysaccharaides

Question 4

What is protein made up of?

Answer 4

amino acids

Question 5

What is fat made up of?

Answer 5

saturated, unsaturated, and trans fats

Question 6

How does good nutrition effect growth?

Answer 6

• proper cell and organ growth

- tissue growth including muscle and bone

Question 7

How does good nutrition effect function?

Answer 7

• function of body organs and organ systems

- cell function: nutrients are essential for chemical reactions to take place

Question 8

What should your plate look like?

Answer 8

• variety
• replace larger portions of starches with vegetables
• reduced red meat consumption (use supplemental sources of protein like vegetables and legumes)

Question 9

Name 3 tips to decrease food consumption.

Answer 9

• decrease portion size
• decrease plate size
• eat at a specific spot

Question 10

Name 3 tips to alter the type of food that we eat.

Answer 10

• meal preparation
• avoid the middle of the grocery store
• eating out (healthier)

Question 11

What does the typical Canadian diet look like?

Answer 11

• high in fat: saturated fat
• high in sugar: liquid sugar, “fat-free” foods
• low in fibre
• high in overall calories

Question 12

Why is water essential?

Answer 12

• most abundant compound

- essential for proper cell function

Question 13

Why are vitamins essential?

Answer 13

• most not manufactured by the body, but are obtained in diet
• careful with fat-soluble supplementing

Question 14

Why are minerals essential?

Answer 14

• maintain water and acid-base balance

- enzyme function, nervous system function, blood clotting, normal heart rhythm

Question 15

Name 4 dietary diseases.

Answer 15

• vegetarian
• vegan
• celiac-autoimmune disease (gluten)
• Crohn’s and Colitis-inflammatory disease (flare ups)

Question 16

Protein can be supplemented, but it is better to obtain it from the diet through:

Answer 16

• nuts
• some grains: quinoa, soy products, barley
• legumes: beans, lentils

Question 17

What supplementation is often used during pregnancy?

Answer 17

folate (folic acid)

Question 18

What supplementation is often used with digestive disorders?

Answer 18

probiotics

Question 19

Why is supplementation commonly used for bone health?

Answer 19

older adults have increased risk for osteoporosis (especially in women due to reduction in estrogen)

Question 20

What are the purposes of GMO?

Answer 20

• to resist changes/stresses in the environment (drought, humidity)
• pests
• crop yield

Question 21

What changes should be made when eating for performance?

Answer 21

• depends on the activity: long durations require higher carbohydrates for glycogen storage
• higher in protein: necessary for tissue growth and repair
• increased water intake
• increased calorie intake