Week 3 healthy eating

Question 1

what nutrition professionals are the most trusted sources

Answer 1

-Registered dietitians (RD’s)
-People with a PhD in nutrition

Question 2

what is the leading cause of death in canada

Answer 2

Cancer

Question 3

what percentage of cancers are nutrition related

Answer 3

1/3 of cancers

Question 4

what is %DV

Answer 4

percentage of daily value shows what percentage of a nutrient is in a serving size of a particular food for a 2000 calorie diet

Question 5

how much fat can a food contain for it to still be considered fat free

Answer 5

can contain up to 0.5 grams

Question 6

how much trans fat can a food contain for it to still be considered trans fat free

Answer 6

can contain up to 0.2 grams

Question 7

what is orthorexia nervosa

Answer 7

going to extremes with healthy eating to the point where it actually becomes unhealthy

Question 8

what is considered a moderate serving of fibre and a high source of fibre

Answer 8

-Moderate 2 grams per serving
-high source of fibre is more than 6 grams/serving

Question 9

what is considered a low amount of sodium/serving

Answer 9

140 mg or less/serving

Question 10

what is considered a low amount of fat/serving

Answer 10

less than 3 g/serving

Question 11

what are the 6 principles of healthy eating

Answer 11

Adequacy
Balance
Energy control
Nutrient density
Moderation
Variety

Question 12

What are the 4 components of home food safety

Answer 12

-Clean (food, utensils workspace etc)
-Seperate (raw food/any food that can’t be cross contaminated)
-Cook (color is not a good indicator use thermometer)
-Chill

Question 13

What is DRI

Answer 13

Dietary reference intakes are 6 different reference values for for nutrients that are used to plan a healthy diet

Question 14

What is RDA

Answer 14

Recommended dietary allowance which is the daily nutrient intake that meets the needs of 98% of people

Question 15

what is AI

Answer 15

adequate intake which is a nutrient intake goal that is established when there is not enough evidence to establish an RDA

Question 16

what is UL

Answer 16

Upper intake level
upper intake before which there is an increased risk of toxicity

Question 17

what is EAR

Answer 17

Estimated average requirement
the average intake that meets the needs of 50% of people

Question 18

what is AMDR

Answer 18

Average macronutrient distribution ranges
The average macronutrient distribution ranges refer to the typical proportions of carbohydrates, proteins, and fats in a diet

Question 19

what are the AMDR’s for macronutrients

Answer 19

Carbs: 45-65% of total daily calories
Fat: 20-35% of total daily calories
Protein: 10-35% of total daily calories

Question 20

what is CDRR

Answer 20

Chronic disease risk reduction intake
Intakes that result in lower risk for chronic diseases

Question 21

what is the one CDRR that has been set so far

Answer 21

sodium at 2300 mg
(so a reduction to this amount or less per day would result in less chronic disease)

Question 22

what is the minimum amount of carbohydrates you need per day

Answer 22

130 g

Question 23

what is the definition of macronutrients

Answer 23

energy providing nutrients

Question 24

how many calories per gram are all the macronutrients

Answer 24

Carbs: 4 cal/g
Protein: 4 cal/g
fat: 9 cal/g

Question 25

what is the definition of micronutrients

Answer 25

nutrients that provide no energy

Question 26

what is the “happy zone” for BGL in mmol/L and mg/dL

Answer 26

3-7 mmol/L
70-130 mg/dL