Unit 6

Question 1

What is an adequate diet?

Answer 1

• variety of foods provide sufficient levels of calories and essential nutrients
• Contains all nutrients necessary for long-term survival but it may not necessarily be optimal or have any variety

Question 2

What is a balanced diet?

Answer 2

• provides calories, nutrients and other components in the right proportions
• contains the six classes of nutrients in good proportions

Question 3

What are essential nutrients?

Answer 3

nutrients that the body cannot produce or cannot produce in sufficient amounts

Question 4

What are examples of essential nutrients?

Answer 4

iron, calcium

Question 5

What are non-essential nutrients?

Answer 5

nutrients the body can make sufficient quantities of

Question 6

What is an example of non-essential nutrients?

Answer 6

Cholesterol

Question 7

What is the recommended intake for carbohydrates?

Answer 7

45-65%

Question 8

What is the recommended intake for fat?

Answer 8

20-35%

Question 9

What is the recommended protein intake?

Answer 9

10-35%

Question 10

What is the recommended fiber intake?

Answer 10

25-38g

Question 11

What does high intake of fat put you at risk for?

Answer 11

heart disease and metabolic syndrome

Question 12

What does low intake of dairy products and vitamin D put you at risk for?

Answer 12

osteoporosis

Question 13

What are broccoli, cauliflower, brussels sprouts or dark leafy green vegetables reduce?

Answer 13

cancer risk

Question 14

What is the most consumed vegetable in Canada, and in what form?

Answer 14

potatoes in french fries form

Question 15

What do whole grains reduce the risk of?

Answer 15

certain types of cancer, type 2 diabetes and heart disease

Question 16

What are the 3 common guides?

Answer 16

1. Canada’s food guide (HC)
2. MyPlate (USDA)
3. Mediterranean Food Pyramid (WHO)

Question 17

What does the new canada food guide focus on?

Answer 17

Broader statements and no longer uses food groups
- make water drink of choice
- eat protein foods
- have plenty of fruits and veggies
- choose whole grain foods

Question 18

Explain USDA’s MyPlate:

Answer 18

Grains: make half of them whole grains
Protein: vary your proteins
Vegetables: half your plate fruits and veggies, variation
Fruits: half your plate fruits and veggies, focus on whole fruits
Dairy: move to low-fat or fat-free dairy milk or yogurt

Question 19

What does the Mediterranean diet pyramid emphasize?

Answer 19

• olive oil
• breads
• whole grain cereals
• nuts
• fish
• dried beans
• vegetables and fruits
• wine in moderation
• rich in plant foods
• limited red meat (once a month)