Nutrition Matters

Question 1

what is the first law of thermodynamics?

Answer 1

energy

Question 2

can energy be created?

Answer 2

no, and it cannot be destroyed, it can only be transferred from one form to another

Question 3

what does sugar stimulate in the brain?

Answer 3

stimulates dopamine in the reward center of our brain and provides positive feedback

Question 4

what is the problem with concentrated sources of sugar?

Answer 4

They trigger dopamine in our brains, but provide much more energy, much faster than our bodies can use and often fewer nutrients

Question 5

what does a Mediterranean diet improve?

Answer 5

HDL function in high CV risk individuals

Question 6

leading causes of both premature death and persistent misery in our society are chronic diseases that are attributable to the use of our:

Answer 6

feet (physical activity), forks (dietary pattern), and fingers (cigarette smoking)

Question 7

what are the top 3 leading causes of death in Canada?

Answer 7

Cancer, heart disease, stroke

Question 8

what ratio of kids and adults are overweight/obese?

Answer 8

1/3 kids
2/3 adults

Question 9

what ratio of adults live with chronic illnesses?

Answer 9

1/5

Question 10

what is the #1 risk factor for chronic diseases?

Answer 10

diet

Question 11

what is the unit for energy measured in?

Answer 11

kilocalorie, Kcal or calorie

Question 12

what is one calorie?

Answer 12

the amount of heat it takes to raise one g of water one degrees celsius

Question 13

one calorie is equal to how many joules?

Answer 13

4.18

Question 14

One Kcal is typically enough energy to take how many steps?

Answer 14

25

Question 15

what are the 3 energy producing macronutrients?

Answer 15

carbs, lipids (fat) proteins

Question 16

what is the Kcal/gram and Kjoules/gram for carbs?

Answer 16

Kcal/gram: 4
Kjoules/gram: 16.7

Question 17

what is the Kcal/gram and Kjoules/gram for lipid?

Answer 17

Kcal/gram: 9
Kjoules/gram: 37.6

Question 18

what is the Kcal/gram and Kjoules/gram for protein?

Answer 18

Kcal/gram: 4
Kjoules/gram: 16.7

Question 19

what is the Kcal/gram and Kjoules/gram for alcohol?

Answer 19

Kcal/gram: 7
Kjoules/gram: 29.3

Question 20

how to calculate the total Kcal for carbs, lipids and proteins (using a nutrition label)?

Answer 20

26g (ex) carbs x 4 Kcal/g = 104
0g (ex) lipids x 9Kcal/g = 0
2g (ex) protein x 4Kcal/g = 8

Total calc: (add them all up)
104 + 0 + 8 = 112 Kcal

Question 21

water is a macronutrient that doesn’t produce what?

Answer 21

energy

Question 22

why are vitamins and minerals termed “MICROnutrients”?

Answer 22

because we need a small amount of them
- important in cellular function

Question 23

what is “essential”?

Answer 23

we cannot make them and must get them from our diet

Question 24

what is “non-essential”?

Answer 24

we can make them, but they are also available in our diet

Question 25

are minerals essential or non essential?

Answer 25

non essential
- must be gathered from our diet

Question 26

are vitamins essential or non essential?

Answer 26

Can be essential or non essential

Question 27

which nutrients are easily lost during processing?

Answer 27

potassium, calcium, iron

Question 28

Nutrient of special interest that contribute to negative health outcomes are:

Answer 28

saturated fat, fibre, sugars, cholesterol, sodium

Question 29

alcohol contributes to how many calories of energy/gram?

Answer 29

7

Question 30

what is HAES (health at every size)?

Answer 30

supports people in adopting health habits for the sake of health and well being (rather than weight control)

Question 31

HAES encourages:

Answer 31

• Eating in a flexible manner
• Finding the joy in exercise
• Accepting and respecing that natural diversity of body sizes and shapes

Question 32

what was the leading dietary risk factors for deaths and DALYs globally and in many countries?

Answer 32

High intake of sodium, low intake of whole grains, and low intake of fruits