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RD Polytechnic Year 2 Semester 2 > Nutrition Modules 1 & 2 > Flashcards

Nutrition Modules 1 & 2 Flashcards

1
Q

What do diet and exercise effect?

A
  • How we look & feel
  • How we perform (Physical & Mental)
  • Our chances of getting sick
  • Life Expectancy
  • The Quality of Life
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2
Q

True or false: Most sickness & disease

can be prevented

via Diet & Exercise

A

True

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3
Q

What is the purpose of eat & drink?

A

growth and maintenance

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4
Q

What are the general steps in processing nutrients in the body?

A
  • Ingesting
  • Digesting
  • Absorbing
  • Transporting
  • Excreting
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5
Q

How many meals will you consume in an average lifetime?

A

70,000

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6
Q

Which leading causes of death are directly related to diet?

A
  • cancer
  • heart disease
  • stroke
  • diabetes
  • alzheimer’s
  • kidney disease
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7
Q

What are the two leading causes of preventable death in Canada?

A
  • smoking
  • obesity
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8
Q

What is the definition of nutrition?

A

often defined as the total of the processes of ingestion, digestion, absorption, and metabolism of food and the subsequent assimilation of nutrient materials into the tissues

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9
Q

What are the 6 different categories of nutrients?

A
  • Carbohydrate
  • Fat
  • Protein
  • Water
  • Vitamins
  • Minerals
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10
Q

Which bodily function is mainly performed by protein?

A

Promotion of growth and development

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11
Q

What bodily function is predominantly performed by carbohydrate and fat?

A

Provision of energy

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12
Q

Which nutrients are used in the regulation of metabolism?

A

Nutrients used in this function are vitamins, minerals, and protein. Enzymes are proteins that play an important role as catalysts that allow metabolic reactions to proceed at far higher rates than they would spontaneously.

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13
Q

Which nutrients are considered macronutrients (present in large amounts)?

A
  • Carbohydrates
  • Protein
  • Fat
  • Water
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14
Q

What nutrients are considered micronutrients (present in small amounts)?

A
  • Vitamins
  • Minerals
  • Trace elements
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15
Q

What are the building blocks of carbohydrates?

A
  • Carbon
  • Hydrogen
  • Oxygen

(1:2:1 ratio)

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16
Q

What are three types of carbohydrates?

A
  • Sugars (simple carbohydrates)
  • Starches (storage form of carbohydrates in plants)
  • Fiber
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17
Q

What kinds of food is fiber found in?

A
  • Whole-grain cereals and breads
  • Oats
  • Dried beans and peas
  • Fruits and vegetables
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18
Q

What are five examples of starches?

A
  • cereal
  • potatoes
  • pasta
  • rice
  • bread
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19
Q

Where do ‘carbs’ come from?

A

plant foods

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20
Q

What is the worst sugar substitute to consume?

A

high fructose corn syrup

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21
Q

What are sugar substitutes used instead of?

A

sucrose (glucose + fructose = table sugar)

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22
Q

Is there clear evidence that links artificial sweeteners to cancer in humans?

A

No

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23
Q

What are ‘Equal’ and ‘Nutrasweet’ examples of?

A

Aspartame

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24
Q

In how many countries is aspartame approved?

A

90+ (worldwide)

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25
Q

Is there evidence that aspartame is linked to increased occurrences of brain tumours?

A

No; one 1996 study suggested there might be, but this has been proven false

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26
Q

What is the acceptable limit for aspartame daily?

A

<50 mg per kg per day (that equates to several beverages)

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27
Q

Where is aspartame commonly found?

A
  • diet soda
  • beverages
  • toppings
  • gum
  • desserts
  • cookies
  • etc.
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28
Q

What kind of alternative sweetener is Sugar Twin?

A

cyclamate

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29
Q

What are the characteristics of sodium cyclamate?

A
  • non-caloric: contains zero calories
  • good solubility: highly soluble in water
  • good stability when used in baking
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30
Q

What is the oldest of alternative sweeteners?

A

saccharin

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31
Q

What is ‘Sweet ‘n Low’ an example of?

A

saccharin

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32
Q

Has a link between saccharin and cancer been proven?

A

No. The 1970 study with rats showed a mechanical difference between humans and rats that led to the finding. Not a risk with rats.

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33
Q

What kind of alternative sweetener is ‘Splenda’ an example of?

A

sucralose

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34
Q

What is the chemical composition of sucralose?

A

sucrose + or - 3 chlorines

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35
Q

What is Splenda (sucralose) often used for?

A
  • cooking and baking, because it is heat resistant and doesn’t break down under high heat
  • Used in the hair colouring process (mixed in to eliminate the burning sensation from the chemicals)
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36
Q

What type of alternative sweetener is Naturlose an example of?

A

Tagatose

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37
Q

What is tagatose?

A

A slightly altered form of simple sugar fructose

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38
Q

Where might you find tagatose?

A

Ready-to-eat breakfast cereals, soft drinks, energy bars, and chewing gum

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39
Q

What is a potential benefit of tagatose?

A

Eventual fermentation in intestine has a beneficial ‘prebiotic’ effect (gut)

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40
Q

What kind of alternative sweetener is ‘Sweet Leaf’?

A

Stevia

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41
Q

Where does Stevia come from?

A

derived from a South American shrub

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42
Q

When did foods containing Stevia leaves become approved in Canada?

A

November 2012

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43
Q

How are carbs made?

A
  • Leaves capture sun’s energy
  • Carbon dioxide and water are absorbed
  • Energy is stored in chemical bonds producing glucose (carbon dioxide + water = glucose)
  • Glucose is the primary fuel we use for energy (CHO)
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44
Q

How is glucose used by the body?

A
  • Used for quick energy; supplies the body with fuel for energy
  • or is converted into glycogen and stored in the liver and muscles
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45
Q

What occurs with protein when you have ‘adequate’ carbohydrate intake?

A

Protein is reserved for building and maintaining muscles and organs

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46
Q

What are the two types of complex carbohydrates?

A

starch and glycogen

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47
Q

What makes a carbohydrate complex?

A

The number of sugars that connect them together.

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48
Q

What are the three components of a kernel of grain?

A
  • Bran: outer layer: great source of fiber, vitamins, and minerals
  • Germ: at the base of the kernel: great source of oils and Vitamin E
  • Endosperm: largest part of the kernel: starch, protein, vitamins and minerals
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49
Q

Which component of the grain do refined grains have?

A

contain only the endosperm

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50
Q

What components are removed from grain when it is ‘refined’.

A

ØThe Bran and Germ are discarded through grinding or siftingØoThe process may also including bleaching (white bread, white rice)oRefining means no oils or fiber, lost vitamins & mineralsoIf the product is ‘enriched’, only a portion of the nutrients are added back

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51
Q

Why are grains ‘refined’?

A

oTo give them a finer texture and extend shelf-life

oWhite flour, white bread, white rice, crackers, cookies, cereals, donuts, etc

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52
Q

What is glycogen?

A

Storage form of glucose in humans & animals

Glycogen stored in muscles & liver…. available when body needs energy

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53
Q

Can fiber be broken down?

A

ØCannot be broken down in digestive process o Absorbed in small intestine… then passes thru to the large intestine, virtually unchanged

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54
Q

What are the benefits of fiber?

A
  • Allows us to feel more ‘full’ longer … we don’t crave between meals
  • Promotes intestinal health & clear toxins (keeps us ‘regular’!)
  • Lowers bad cholesterol (LDL) & regulates blood sugar (slows the release of sugar and consequent insulin rush)
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55
Q

What are the two types of fiber?

A

Soluble fiber and insoluble fiber

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56
Q

What are the characteristics of water soluble fiber?

A
  • Dissolve or swell in water
  • Fermented by intestinal bacteria
  • Pectins, gums and mucilages also some forms of hemicellulose
  • Carbohydrates in foods
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57
Q

What are the characteristics of insoluble fiber?

A
  • Do not dissolve in water
  • Not metabolized by intestinal bacteria
  • Include cellulose, hemicellulose and lignin
  • Structural and woody part of plants like bran and broccoli
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58
Q

Where is water soluble fiber found and what are some examples of foods that offer it?

A

üFound ‘inside’ plant cellsüü Citrus fruits, apples, bananas, carrots,

barley, beans, oat products

üPromotes heart health by binding cholesterol & excreting itüüRegulates blood sugar levels (lower risk of Type 2 Diabetes)

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59
Q

Where is water insoluble fiber found and what are some examples of foods that offer it?

A
  • From ‘structural part’ of plants (or the outside)
  • Whole grains, bran, wheat, rye, rice
  • Vegetables like broccoli & celery
  • Promotes intestinal health
  • Binds toxins, promotes regularity
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60
Q

Fiber: Place most to least:

ØTwo slices of _white bread_Ø1 cup _baked beans_Ø2 slices _whole wheat bread_Ø1 _pear_Ø1 cup _enriched pasta_Ø1 medium _orange_

A
  • Beans
  • Pear
  • Orange
  • Whole wheat bread
  • pasta
  • white bread
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61
Q

List 6 benefits of fiber.

A
  • Promotes Bowel Regularity
  • Weight Control & Reduces Obesity (enhances feelings of fullness so consume less)
  • Reduction of Constipation, Hemorrhoids (peristalsis, active, healthy gut)
  • Reduction of Diabetes (blood glucose regulation)
  • Reduction of Colon Cancer (phytochemicals) (toxins removed quickly)
  • Reduction of Heart Disease (inhibits cholesterol)
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62
Q

What is the upper daily limit of fiber?

A

50 g of fiber is the upper limit for one day

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63
Q

What might occur if too much fiber is ingested?

A
  • Lack of nutrients digested
    • Examples:
      • Food passes through you much more quickly
      • Fiber binds with minerals and they are flushed out of the body
      • Nutrients are not absorbed… just pass on through too quickly
  • Limits nutrient intake
    • Fiber fills stomach quickly before enough nutrients are consumed)
  • Children may not get enough nutrients
    • Smaller stomachs so even less nutrients taken in
  • Gas, bloating, discomfort
    • There’s a reason the old cowboys rode a horse length apart after a plate of beans and bread!
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64
Q

What is the target amount of fiber intake per day for men, women, and kids?

A

Adults…

25 – 35 grams per day

(Men = 35 g/day; Women = 25 g/day)

Kids…

(Age + 5 grams) per day

(i.e. 7 year old = 7 + 5 = 12 grams)

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65
Q

What are the current North American daily fiber averages for men and women?

A

Men: 17 grams

Women: 13 grams

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66
Q

What are some good sources of fiber from the bread, cereal, rice and grain group?

A

Raisin Bran - 6 gm/cup

All Bran - 20 gm/cup

Oatmeal - 4 gm/cup

Whole wheat bread - 2 gm/slice

Brown Rice - 4 gm/cup

Mini Wheats - 6 gm/cup

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67
Q

What are good sources of fiber in the meat and meat alternatives group?

A
  • Lentils 16 g/cup
  • Beans Brown – 11 g/cupBlack – 18g/cup
  • Almonds 4 g/1/2 cup
  • Cashews 4 g/cup
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68
Q

What are good sources of fiber in the fruit group?

A

Pears: 5 grams

Berries: 6-8 gms

Apples: 5 grams

Oranges: 4 grams

Bananas: 4 grams

Raisins: 5 grams

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69
Q

What are good sources of fiber in the vegetable group?

A

Baked Potato with skin: 5 grams

Peas: 4.5 grams/1/2 cups

Spinach: 10 ounces - 7 grams

Sweet Potato: 1 cup - 6 grams

Tomatoes: 6 grams - whole, raw

Green Beans: 1 cup - 4 grams

Avocado: 6 grams

Corn: 4 grams/cup

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70
Q

What are some guidelines regarding carbohydrate intake?

A

50% of your daily Calories from Carbs

90% of your Carbs should be ‘Complex’ carbs

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71
Q

How many carbohydrates does an Active athlete require in a day?

A

ACTIVE INDIVIDUALS NEED… 5 – 6 grams of Carbohydrates per KG bodyweight

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72
Q

How many kcal per 1 gram of alcohol?

A

7 kcals/g

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73
Q

What is the fluid intake recommendation for men?

A

12 cups per day (3 L)

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74
Q

What is the fluid intake recommendation for women?

A

9 cups per day (2.25 L)

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75
Q

How many Canadians will die annually from heart disease or cancer?

A

150,000

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76
Q

How many kcals per gram of carbs?

A

4 kcals/gram

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77
Q

How many kcals per gram of protein?

A

4 kcal per gram

78
Q

Do North Americans over or under eat protein?

A

Overeat; most get 2x the amount recommended

79
Q

How many kcals per gram of lipid?

A

9 kcal per gram

80
Q

What is an example of a saturated fat?

A

butter

81
Q

What is an example of an unsaturated fat?

A

olive oil

82
Q

What vitamins are fat soluble?

A

A,D,E,K

83
Q

What vitamins are water soluble?

A

C and Bs

84
Q

How many vitamins are there?

A

13

85
Q

How many essential minerals are there?

A

16+ essential minerals

86
Q

What is the purpose of minerals?

A

nervous system, cells, water balance, skeletal system

87
Q

What percentage of water is the average human body?

A

60%

88
Q

Define kilocalorie.

A

amount of heat energy required to raise the temperature of 1 L of water by 1 degree Celsius

89
Q

How many calories does the average North American man consume?

A

2400-3000 kcals per day

90
Q

How many calories does the average North American female consume?

A

1800 - 2400 kcals

91
Q

What is the average breakdown of the North American diet across the three main macronutrient categories?

A

17% from protein

50% from CHO

33% from fat

92
Q

What is the recommended diet breakdown across macronutrients for active people?

A

12-15% protein

50-65% CHO

20-25% fat

93
Q

What is the new trend for active people regarding macronutrient breakdown?

A

30-40-30

30% protein

40% CHO

30% fat

94
Q

Based on a review of dietary intake, what types of foods do we overconsume in North America?

A
  • salt
  • sugar
  • fat
  • alcohol
95
Q

What are some suggestions for Canadian dietary changes?

A
  • A little less animal protein
  • More plant protein
  • Less simple CHO (currently accounts for 50% of our CHOs…way too much)
  • More complex CHO (pasta, breads, vegetables)
96
Q

What three factors influence our eating?

A
  • hunger: biological (needs)
  • appetite: psychological (wants)
  • satiety: feeling of being “full”
97
Q

Why do we often eat past the point of being “full”

A

Because we eat too quickly

98
Q

What is the area of the brain that regulates hunger and “fullness”?

A

the hypothalamus

99
Q

Why are nutrient dense meals more optimal than calorie dense meals?

A
  • Nutrient-dense meals (high in fiber & water) make us feel ‘full’ more than Calorie-concentrated meals (like fast food)
  • When we eat ‘concentrated’ meals (like fast food) we end up with more Calories consumed because we don’ feel full as quickly…. and we eat more before we stop!
100
Q

What are some factors that can affect appetite?

A
  • Favourite foods, flavours
  • Appearance, smell
  • Stress, depression
  • Routines & habits
  • Advertising
  • Convenience/availability
101
Q

What is omentum?

A

belly fat (which is dangerous)

102
Q

What happens when belly fat alters hormones?

A

leads to muscle loss,

loss of sex drive, and risk of cancers

103
Q

What are some tips for maintaining healthy body weight?

A
  • Eat breakfast to kickstart metabolism
    • Include protein, whole grain CHOs, unsaturated lipid, and fruit
  • Eat smaller meals/snacks more often (grazing)
  • Stay hydrated but limit ‘liquid’ kcals (sugary drinks)
    • Drink more H2O
104
Q

What are 5 easy steps for losing belly fat?

A
  • Eating in reverse
    • Carbs early in the day and protein and lipids later in the day
  • Eat more fiber
    • 25 grams per day helps you to feel full
  • Benefits of 1 glass of red wine in the evening
    • Antioxidant rich, reduces tissue inflammation, reduces stress
  • Apply the muscle confusion principle in workouts
    • Challenges them, must adapt, stresses them…Burn more fat
  • Measure your waist weekly (or at least monthly)
    • Should be less than 50% of your height
105
Q

When Dr. Oz recommends ‘knowing your five’, what is he referring to?

A
  1. Blood pressure
  2. Waist size
  3. Weight
  4. Cholesterol (HDL - good, LDL - bad)
  5. Blood sugar
106
Q

What does high blood pressure cause?

A

Cracks in arteries and kidneys, leading to heart attack and stroke

107
Q

What is systolic pressure an indication of?

A

the pressure when the heart beats while pumping blood

108
Q

What systolic pressure is considered high (based on the PowerPoint?

A

Above 140

109
Q

What are three main impacts of the omentum sending out toxic chemical?

A
  • poisons the liver (high cholesterol)
  • squeezes kidneys (higher blood pressure),
  • interferes with insulin’s taking sugar out of bloodstream (diabetes).
110
Q

What percentage of Canadians are considered overweight?

A

60%

111
Q

Which of the density lipoproteins is good/healthy and what level should it be at?

A

high density lipoproteins (HDL) - should be at 50mg or better

112
Q

Which one is the unhealthy cholesterol?

A

low density lipoprotein; should be under 100 mg

113
Q

How do you find out what your blood level is?

A

A simple blood test

114
Q

What does testing your fasting blood sugar test for?

A

diabetes

115
Q

What are major impacts of diabetes on the body?

A
  • blindness
  • cardiac disease
  • kidney failure
  • nerve problems
  • an impaired immune system.
116
Q

How long do you need to be fasting for to measure fasting blood sugar?

A

8-hours

117
Q

What fasting blood sugar finding is considered pre-diabetic?

A

above 100 mg/dL

118
Q

What are included in nutrition label requirements?

A
  • Product name
  • Company contact information
  • Amount of product (in package)
  • Serving size (amount per serving)
  • Nutrition facts (kcal, fat, protein, CHO, etc.)
  • Ingredients (highest to lowest by weight)
119
Q

In what year were Nutrition Facts introduced?

A

2005

120
Q

What are the exceptions in terms of foods that require nutritional labeling?

A
  • fresh fruit and vegetables
  • raw meat, poultry, fish and seafood
  • foods prepared or processed at the store: i.e. bakery items, sausage, salads
  • foods that contain very few nutrients: i.e. coffee beans, tea leaves, spices
  • alcoholic beverages
121
Q

What is the purpose of nutritional facts?

A
  • to easily compare similar foods
  • to look for foods with more or less of a specific nutrient
  • to select foods for special diets (i.e. Sugar reduced, Gluten-free, lactose intolerant, etc)
  • to make informed food choices
122
Q

True or false: The serving size listed in the Nutrition Facts is a suggested serving size.

A

False. Not necessarily.

123
Q

What is the percent daily value (DV%)?

A
  • a benchmark to evaluate the nutrient content of foods.
  • based on recommendations for a healthy diet.
  • used to determine whether there is a lot or a little of a nutrient.
124
Q

What is the purpose of the ingredient listing of a food?

A
  • a source of certain nutrient information
  • a source of information for people with allergies
125
Q

What are nutritional claims?

A
  • regulated statements made when a food meets certain criteria
  • optional, and may be found only on some food products
126
Q

What does the nutritional claim ‘free’ mean?

A
  • none or hardly any of this nutrient
  • an example is “sodium free”
127
Q

What does the nutritional claim ‘low’ mean?

A

a small amount • an example is “low fat”

128
Q

What does the nutritional claim ‘reduced’ mean?

A

at least 25% less of the nutrient compared with a similar product

• an example is “reduced in calories”

129
Q

What does the nutritional claim ‘light’ mean?

A

can be used on foods that are reduced in fat or reduced in calories

130
Q

What does the nutritional claim ‘source’ mean?

A

• contains a significant amount of the nutrient • an example is “source of fibre”

131
Q

What does the nutritional claim ‘high or good source’ mean?

A

contains a high amount of the nutrient • an example is “high in vitamin C”

132
Q

What does the nutritional claim ‘very high or excellent source’ mean?

A

contains a very high amount of the nutrient • an example is “excellent source of calcium”

133
Q

What parameter must be met to meet the sugar free nutritional claim?

A

Less than 0.5 grams per serving

134
Q

What parameter must be met to meet the reduced sugar nutritional claim?

A

At least 25% less sugar per serving than regular product

135
Q

What parameter must be met to meet the calorie free nutritional claim?

A

Less than 5 calories per serving

136
Q

What parameter must be met to meet the low calorie nutritional claim?

A

40 kcals or less per serving (or no sugar added)

137
Q

What parameter must be met to meet the reduced calorie nutritional claim?

A

At least 25% less sugar per serving than regular product

138
Q

What parameter must be met to meet the high fiber nutritional claim?

A

5 grams or more per serving

139
Q

What parameter must be met to meet the good source of fiber nutritional claim?

A

2.5 – 4.9 grams per serving

140
Q

What parameter must be met to meet the reduced sugar nutritional claim?

A

At least 2.5 grams less per serving than regular product

141
Q

What parameter must be met to meet the ‘good source’ nutritional claim?

A

One serving contains 10-19% of %DV of the particular nutrient listed

142
Q

What parameter must be met to meet the ‘high source’ nutritional claim?

A

One serving contains >20% of %DV of the particular nutrient listed

143
Q

For meat and poultry, what constitutes extra lean?

A

Less than 5 grams of Fat, 2 grams of Saturated Fat, and 95 mg of cholesterol per serving

144
Q

For meat and poultry, what constitutes ‘lean’?

A

Less than 10 grams of Fat, 4.5 grams of Saturated Fat, and 95 mg of cholesterol per serving

145
Q

Which groups usually develop general health claims?

A
  • Third party organizations (e.g. heart and stroke foundation)
  • Corporations

Consumers should not rely solely on the general health claims

146
Q

What are the three steps to using % Daily Value?

A
  1. Look at the food amount. Compare this to the amount you eat.
  2. Read the % DV. This helps show whether a specific food has a little or a lot of a nutrient. (5% or less is a little, 15% or more is a lot)
  3. Choose. May want to choose foods with more fiber, Vitamin A, Calcium and iron, and less fat, saturated and trans fats, sodium
147
Q

What are the Canada Food Guides messages regarding vegetables and fruit?

A
  • 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
148
Q

List the 3 monosaccharides.

A
  • glucose
  • fructose
  • galactose
149
Q

List the 3 disaccharides

A
  • sucrose
  • lactose
  • maltose
150
Q

What monosaccharides is sucrose made up of?

A

glucose + fructose

151
Q

What monosaccharides is lactose made up of?

A

glucose + galactose

152
Q

What monosaccharides is lactose made up of?

A

glucose + glucose

153
Q

List three polysaccharides.

A
  • starches
  • dextrins
  • glycogen
154
Q

What are five categories of fiber?

A
  • cellulose
  • hemicellulose
  • pectins
  • gums
  • mucilages
155
Q

What is daily carb intake in Africa?

A

80%

156
Q

What is daily carb intake in Central America?

A

65%

157
Q

What is daily carb intake in Canada & USA?

A

50%

158
Q

What percentage of carbs do Canadians and Americans consume in simple carbs (Sugars)?

A

50%!

159
Q

What simple sugars do Canadians and Americans consume most?

A

sucrose and high fructose corn syrup

160
Q

How much has added sweetener consumption increased in the past 50 years?

A

world-wide it has tripled

161
Q

Which chemical compounds do carbohydrates release in the brain?

A

serotonin and dopamine (same that get released from exercise or sex)

162
Q

What are some of the signs of addiction to sugars and ‘refined’ starches?

A

Severe cravings, headaches, anxiety, irritation

163
Q

What can sugar impact in relation to blood pressure?

A
  • Excess sugar leads to high blood pressure
  • It reduces nitric oxide in blood & causes blood vessels to constrict
  • Heart works harder & increased pressure in vessels
  • Think… ‘thumb on the end of a garden hose’
164
Q

What does sugar do in relation to cholesterol?

A
  • Excess sugar is converted to triglycerides (fat in bloodstream)
  • Excess sugar = low HDL (good) & higher LDL (bad)
  • Even after a week or two… more LDL = more plaque build up
165
Q

What is the impact of sugar on the liver?

A
  • Extra sugar stimulates triglyceride production in liver
  • Similar effects of excess alcohol
  • Forces cells in liver to fill with fat and stretch = fatty liver disease
166
Q

How does sugar affect insulin resistance and diabetes?

A
  • Extra sugar spikes insulin from pancreas
  • Spiking too often leads to resistance to the process
  • Insulin loses its ability to draw sugar from bloodstream
  • Sugar hangs out in blood and corrodes the arteries… Leading to diabetes and cardiovascular disease
167
Q

True or false: over 30% of Americans will develop Type II Diabetes in the next 25 years

A

True, that is the current prediction. 7% of the current population has it.

168
Q

What is the purpose of vitamins?

A

to enable chemical reactions

169
Q

What is the purpose of water?

A

nutrient and waste transport, solvent, lubricant

170
Q

What are common symptoms of Type 2 diabetes?

A
  • Constant thirst & frequent urination (tricks kidneys)
  • Infections that won’t heal (depressed immune system)
  • Tingling toes (nerve damage)
  • Blurred vision (black spots)
171
Q

What are 4 major risk factors for Type 2 diabetes?

A
  • Belly Fat (toxins interfere with insulin production process)
  • Consumption of too much ‘simple’ carbohydrates
  • Sedentary Lifestyle (exercise enhances muscles using sugar)
  • Family History (check your family tree for cases)
  • Smoking (kills your pancreas and affects insulin production)
172
Q

What is the maximum amount of processed sugar recommended for women daily?

A

6 teaspoons maximum (100 kcals)

173
Q

What is the maximum amount of processed sugar recommended for men daily?

A

9 teaspoons maximum (150 kcals)

174
Q

How much sugar does the average Canadian consume?

A

26 teaspoons (104g)

175
Q

How many grams of sugar are in one teaspoon?

A

4 grams

176
Q

Canada’s Food Guide Messages for Grain Products

A
  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
177
Q

Canada’s Food Guide Messages for Milk and Alternatives

A
  • Drink skim, 1%, or 2% milk each day (or fortified soy beverages).
  • Select lower fat milk alternatives.
178
Q

Canada’s Food Guide Messages for Meat and Alternatives

A
  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
179
Q

Canada’s Food Guide Messages for Oils and Fats

A
  • Include a small amount - 30 to 45 mL (2 to 3 Tbsp) - of unsaturated fat each day.
  • Use vegetable oils such as canola, olive and soybean.
  • Choose soft margarines that are low in saturated and trans fats.
180
Q

What parameter must be met for something to be considered fat free?

A

Less than 0.5 grams per serving

181
Q

What parameter must be met for something to be considered low fat?

A

3 grams or less per serving than regular product

182
Q

What parameter must be met for something to be considered low in saturated fat?

A

1 gram or less per serving

183
Q

What parameter must be met for something to be considered reduced or less fat?

A

At least 25% less per serving

184
Q

What parameter must be met for something to be cholesterol free?

A

Less than 2 milligrams per serving

185
Q

What parameter must be met for something to be low cholesterol?

A

20 milligrams or less per serving

186
Q

What parameter must be met for something to be sodium free?

A

Less than 5 mg per serving

187
Q

What parameter must be met for something to be very low sodium?

A

35 mg or less per serving

188
Q

What parameter must be met for something to be low sodium?

A

140 mg or less per serving

189
Q

What parameter must be met for something to be light in sodium?

A

At least 50% less per serving

190
Q

What does lite or light mean in terms of nutritional claims?

A

1/3 fewer Calories OR 1/2 the Fat per serving

191
Q

What does diet mean for nutritional claims?

A

artificially sweetened

RD Polytechnic Year 2 Semester 2 (25 decks)

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