Unit 2

Question 1

Nutritious Diet

Answer 1

adequacy, balance, energy control, nutrient density, moderation and variety

Question 2

Nutrient Density

Answer 2

nutrient content/energy content

Question 3

Nutrition Facts

Answer 3

raise serving size 
daily values updated 
potassium - we need more 
>5% DV of sodium is good 
15% DV or more is a lot

Question 4

Nutrient Claims

Answer 4

Must meet canada food guide regulations
Good source of: >15% DV
Less: 25% less of an ingredient than reference
Light: if smth doesnt meet the criteria to be “less”
Organic: >95% ingredients per Canadian Organic Products regulation

Question 5

Disease Risk reduction claim

Answer 5

well-established links between nutrient/component & reduction disease

Question 6

Function Claim

Answer 6

well established benefit on a normal body function from consuming a nutrient

Question 7

General Health Claim

Answer 7

dietary guidance/promote health through healthy eating

Question 8

Notable nutrients in food groups: Veggies and fruits

Answer 8

carbohydrates, fibre, folare, vitamine A,C and K, magnesium, potassium

Question 9

Notable nutrients in food groups: Grains

Answer 9

Carbs, fibre, folate, thiamin, riboflavin, niacin, magnesium, iron

Question 10

Notable nutrients in food groups: milk

Answer 10

protein, riboflavin, vitamin A, D, B12, calcium, magnesium, phosphorus, potassium and zinc

Question 11

Notable nutrients in food groups: meat and alternatives

Answer 11

protein, thiamin, niacin, fibre, folate, iron, B12, magnesium, potassium and zinc
- legumes, nuts, seeds: protein, fibre, folate, thiamin, Vit E, iron magnesium, potassium, zinc

Question 12

A food guide serving is…

Answer 12

a reference amount

• not necessarily intended to represent what would be eaten in one sitting
• illustrations and different measures are used to help communicate what is one food guide serving

Question 13

oils and fats

Answer 13

include a small amount (30-45mL) of unsat fat each day. (cooking oil, salad dressing, margarine, mayo)

• use veg oils such as canola, olive and soybean
• limit butter, hard margarine, and lard

Question 14

women of childbearing age

Answer 14

need a multivitamin containing folic acid every day

• pregnant women need to ensure that their multivitamin contains iron
• pregnant and breastfeeding women need more cals

Question 15

Men and women over 50

Answer 15

need for vit D increases after age 50, take a daily vit D supplement of 400IU of 10 ug

Question 16

benefits of active lifestyle

Answer 16

• better overall health
• lower disease risk
• healthy body weight
• feeling and looking better
• more energy
• stronger muscles

Question 17

be active

Answer 17

be active every day

• adults should get 2.5 hrs of moderate to vigorous PA every week and strengthening activities 2x a week
• children should get 60 min/day

Question 18

eat well

Answer 18

• follow canadas food guide
• eat the recommended amount and type of food each day
• limit foods and beverages high in cals or sugar/salt

Question 19

read the label

Answer 19

compare nutrition facts table on food to choose products with less fat, sat fat, trans fat, sugar and sodium

Question 20

Divided plate methods

Answer 20

1/2 plate is veggies 
- 2 kinds 
1/4 plate is grains 
1/4 is meat/alternatives
1 fruit 
1 cup of milk and alternative

Question 21

Putting the plan into action

Answer 21

be familiar with…

• each food group
• serving sizes
• how many servings
• what constitutes a serving

Question 22

From guidance to groceries

Answer 22

fruits and veggies!

• choose a variety of colours, include orange and dark green
• fresh, frozen and canned
• chose whole fruits and vegetables over juices

Question 23

From Guidance to Groceries: Grains

Answer 23

• make 1/2 of your grains whole grains

Question 24

From Guidance to Groceries: meat and alternatives

Answer 24

select lower fat options

Question 25

From Guidance to Groceries: meat and alternatives

Answer 25

• choose fish, poultry and leaner cuts of beef and pork

- choose meat alternatives often including nuts, seeds, legumes and lentils

Question 26

proposed changes to food guide

Answer 26

eating healthy is more than the foods you eat

• be mindful of eating habits
• cook more often
• enjoy your food
• eat meals with others
• drink water
• limit high sodium
• use food labels
• be aware of food marketing

Question 27

Eat a variety of health foods each day

Answer 27

whole grain foods
plenty of fruits and veggies
protein foods

Question 28

Guiding principle #1

Answer 28

A variety of nutritious foods and beverages are the foundation for healthy eating

• reg intake of veggies, fruits, whole grains and protein rich foods
• inclusion of foods that contain unsat fat
• intake of water

Question 29

Protein quality and health

Answer 29

PDCAAS and DIASS scores of common high-protein food sources

• high scores are better
• milk protein concentrate is at the top of the list followed by whey protein and then soy protein

Question 30

health shift in canada?

Answer 30

a shift towards a more plant-based diet can help canadians

• eat more fibre-rich food
• eat less red meat
• replace foods that contain mostly sat fat with foods with unsat fat\

Question 31

Guiding principle #2

Answer 31

processed or prepared foods and beverages high in sodium, sugars or saturated fat undermine healthy eating

• limit intake of process or prepared foods high in sodium, sugar or sat fat
• avoidance of processed or prepares bevvies high in sugar

Question 32

Guiding principle #3

Answer 32

Knowledge and skills are needed to navigate the complex food environment and support healthy eating

• selecting nutritious foods when shopping or eating out
• planning and preparing healthy meals and snacks
• sharing meals