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EXCI 233 > Lecture 6 > Flashcards

Lecture 6 Flashcards

1
Q

The food guide gives the dietary
guidelines to be followed by all Canadians
above the age of _ years

A

2

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2
Q
  • Foods are divided into ___ basic groups
  • One should strive to eat the recommended
    amount of food each day
    • Choosing a variety of foods is important to
    meet all nutrient needs
A

four

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3
Q

Certain foods should be limited, such as

those high in ______, __, _____, ____

A

calories, fat, sugar, salt

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4
Q

Limit fat intake, and any fats eaten should
be polyunsaturated, and be low in
_________ and ____ _____.

A

saturated, trans fat

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5
Q

Foods consumed should be low in ___

A

fat

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6
Q

Leaner meats, poultry and fish are
recommended, as well as peas, beans
and lentils as ______ sources

A

protein

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7
Q

Canadas food guide has four groups:

  1. ) ________ and ____
  2. ) _____ products
  3. ) ____ and ________
  4. ) ____ and ________
A
  1. ) Vegetables, fruits
  2. ) Grain
  3. ) Milk, alternatives
  4. ) Meat, alternatives
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8
Q

Vegetables and Fruits
These foods are emphasized, esp. ___
green and orange vegetables

A

dark

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9
Q

Fruits and vegetables are rich sources of

______ and ______ such as potassium

A

vitamines, minerals

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10
Q

This food group also provides fibre…what group is this?

A

Vegetables and fruits

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11
Q

This group is low in fat and high in fiber…what group?

A

vegetables and fruits

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12
Q

Vegetables and Fruits
Females: __ to __ servings per day are recommended for females ages 19-50.
Males: __ to __ are recommended for males ages 19-50.

A

7,8

8,10

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13
Q

Grain Products

– This group is a healthy source of ______ carbohydrates

A

complex

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14
Q

_____ grain products are especially

recommended

A

Whole

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15
Q

Grain products

- Breads, cereals, rice, and pasta are the foundation of a healthy diet because they are a good source of _______ carbs

A

complex

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16
Q

Grain products

- For females aged 19-50, __ to __ servings a day are recommended; for males __ servings.

A

6,7,8

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17
Q

Milk & Alternatives
– This group is especially recommended due to
its high content of _____
– Choose ___-­fat items from this group

A

calcium, low

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18
Q

In the case of lactose intolerance, lactose-­free

milks or non-­dairy _______ milks can be used

A

enriched

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19
Q

___ and _____ are the highest source of calcium.

A

milk, yogurt

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20
Q

Milk and Alternatives

Recommended daily amounts for both females and males ages 19-50 are __ servings.

A

2

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21
Q

Meat & Alternatives
– As well as all meat and fish, also included
here are dried ____, ___, ____, ____,
____, _____.

A

beans, peas lentils, nuts, seeds, eggs

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22
Q

Foods in the ____ and ____ group include meat, poultry, tofu, dry beans ( lentils, soy, kidney, black etc.) nuts.

A

meat, bean

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23
Q

Meat and Alternatives

The recommended daily amounts for females ages 19-50 are __ servings a day. For males it’s its __ servings a day.

A

2,3

24
Q

Oils and Fats
– A small amount of unsaturated fat– __ to __ mL ( _ to _ Tbsp) is recommended as a healthy source of omega-­
3 and omega-­6 fats which are essential for
humans.

A

30,45,2,3

25
Q

Canada’s Food Guide
• Also included are recommendations for
_____ ______

A

physical activity

26
Q 
Canada’s Food Guide
• Also included are recommendations for
physical activity
• An adult should accumulate at least \_\_
hours of moderate to vigorous physical
activity per week
A

2 ½

27
Q

Nutrition Labels
• Portions and Servings
– The label states specifically the ___ of serving for
which the nutrition information is given.
What you consume may be more or less than the
serving size stated on the label.

A

size

28
Q 
Nutrition Labels
• What is on the label?
1.) \_\_\_\_\_\_ \_\_\_
2.) \_\_\_\_\_\_
3.) \_\_\_\_\_\_
4.) \_\_\_ \_\_\_\_\_\_
5.) \_\_\_\_\_\_\_\_\_\_
6.) \_\_\_\_\_\_\_\_\_\_
7.)\_\_\_\_\_\_\_\_
8.) \_\_ \_\_\_\_ \_\_\_\_\_\_
A

1.)Serving size
2.)Calories
3.)Protein
4.)Fat content (may be broken down into saturated
and/or trans fats)
5.) Carbohydrates
6.) Cholesterol
7.) Sodium
8.) % Daily Values

29
Q

Nutrition Labels
• Nutrient labels are designed to give
nutrition information that can be used to
compare one food to a reference intake
• The ___ _____is the reference intake for
each nutrient listed

A

Daily value

30
Q 
Nutrition Labels
• The Daily Value (DV) is based on the
nutrients supplied by a standardized,
balanced \_\_\_\_\_\_ calorie diet
• The Daily Value listed for each nutrient
gives consumers a point of \_\_\_\_\_\_\_ on
which he/she can compare one food to
another
A

2000, reference

31
Q

Nutrition Labels
• It is recommended to try to attain ___% of
one’s Daily Value for most nutrients
• For some nutrients such as total fat,
saturated and trans fats, cholesterol as
well as sodium, one should not ______ the
Daily Value intake

A

100, exceed.

32
Q 
Fresh, frozen or canned vegetables
\_\_\_ mL (_⁄_ cup)
A

125, 1/2

33
Q

Leafy vegetables
Cooked: ___ mL (⁄ cup)
Raw: ___ mL ( _ cup)

A

125, 1/2

250, 1

34
Q

Fresh, frozen or canned fruits

_ fruit or ___ mL ( _ ⁄_ cup)

A

1,125,1/2

35
Q 
\_\_\_\_% Juice
\_\_\_\_ mL ( _ ⁄ _ cup)
A

100, 125, 1/2

36
Q

Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
Have vegetables and fruit more often than juice.

A

read

37
Q 
Bread
_ slice (\_\_g)
A

1,35

38
Q

Bagel

_ ⁄ _ bagel ( __ g)

A

1/2, 45

39
Q

Flat breads
_ ⁄ _ pita or
_ ⁄_ tortilla ( __ g)

A

1/2, 1/2,35

40
Q 
Cooked rice, bulgur or quinoa
\_\_\_ mL ( _ ⁄ _ cup)
A

125, 1/2

41
Q

Cereal

Cold:__ g Hot: ___ mL ( _ ⁄ _ cup)

A

30, 175, 3/4

42
Q 
Cooked pasta or couscous
\_\_\_ mL ( _ ⁄ _ cup)
A

125, 1/2

43
Q

Make at least half of your grain products whole grain each day.
• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
• Enjoy whole grain breads, oatmeal or whole wheat pasta.
Choose grain products that are lower in fat, sugar or salt.
• Compare the Nutrition Facts table on labels to make wise choices.
• Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

A

read

44
Q 
Milk or powdered milk (reconstituted)
\_\_\_ mL ( _ cup)
A

250, 1

45
Q 
Canned milk (evaporated)
\_\_\_ mL ( _  ⁄ _ cup)
A

125, 1/2

46
Q 
Fortified soy beverage
\_\_\_ mL ( _ cup)
A

250, 1

47
Q 
Yogurt
\_\_\_ g ( _  ⁄ _ cup)
A

175, 3/4

48
Q 
Kefir
\_\_\_ g ( _ ⁄ _ cup)
A

175, 3/4

49
Q 
Cheese
\_\_\_ g ( _ and 1 ⁄2 oz.)
A

50, 1, 1/2

50
Q 
Cooked fish, shellfish, poultry, lean meat 
\_\_ g ( _ and _  ⁄_ oz.)/ \_\_\_ mL ( _  ⁄ _ cup)
A

75 g (2 and 1 ⁄2 oz.)/ 125 mL (1 ⁄2 cup)

51
Q 
Cooked legumes
\_\_\_ mL ( _  ⁄ _ cup)
A

175 mL (3 ⁄4 cup)

52
Q

Tofu

___ g or ___ mL ( _ ⁄ _ cup)

A

150 g or 175 mL (3 ⁄4 cup)

53
Q

Eggs

__ eggs

A

2

54
Q 
Peanut or nut butters
\_\_ mL ( _ Tbsp)
A

30 mL (2 Tbsp)

55
Q 
Shelled nuts and seeds
\_\_ mL ( _ ⁄ _ cup)
A

60 mL (1 ⁄4 cup)

56
Q

Have meat alternatives such as beans, lentils and tofu often.
Eat at least two Food Guide Servings of fish each week.*
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
Select lean meat and alternatives prepared with little or no added fat or salt.
• Trim the visible fat from meats. Remove the skin on poultry.
• Use cooking methods such as roasting, baking or poaching that require little or no added fat.
• If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

A

read

57
Q

Oils and Fats
• Include a small amount – __ to __ mL ( _ to _ Tbsp) – of unsaturated fat
each day. This includes oil used for cooking, salad dressings, margarine
and mayonnaise.
• Use vegetable oils such as canola, olive and soybean.
• Choose soft margarines that are low in saturated and trans fats.
• Limit butter, hard margarine, lard and shortening.

A

30 to 45 mL (2 to 3 Tbsp)

EXCI 233 (6 decks)

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