Chapter 1 & 2

Question 1

What is nutrition?

Answer 1

• the science that studies everything that relates to food
• the science that studies how food nourishes the body & influences health

Question 2

What does nutrition encompass?

Answer 2

Nourishment
- how food provides energy
- how food is converted into body tissues
Influence on health - diabetes, cardiovascular diseases etc.
Eating patterns - when do we eat?
portion sizes of certain types of food
food safety
global food supply - food shortage, excess, waste, etc.

Question 3

Nutrition Research

Answer 3

• focused on supporting wellness and preventing/treating chronic diseases

Question 4

Scurvy

Answer 4

• (cure mid- 1970’s)
  Symptoms: skin spots, spongy gums * bleeding of mucous membranes
  Causes: Vitamin C deficiency (main component of connective tissue)

Question 5

Pellagra

Answer 5

• cure 1930’s
  Symptoms: skin rash, diarrhea & mental impairment
  Causes: lack of niacin (B vitamin found in brewer’s yeast used in baking and fermentation)

Question 6

Diseases caused by nutritional deficiencies or toxicities

Answer 6

Pellegra
Scurvy
Iron-deficiency anemia

Question 7

Diseases with a strong nutritional component

Answer 7

Type 2 diabetes / heart disease
high blood pressure / obesity

Question 8

Diseases in which nutrition plays some role

Answer 8

Osteoporosis
Osteoarthritis
some forms of cancer

Question 9

What are nutrients?

Answer 9

• the chemicals in foods that are critical for human growth and function

Question 10

six classes of nutrients found in food we eat

Answer 10

• carbohydrates
• lipids
• proteins
• vitamins
  ** organic nutrients contain carbon (C)
• minerals
• water
  ** inorganic nutrients do not contain carbon (C)

Question 11

water

Answer 11

most important nutrient for survival

Question 12

carbohydrates, fats & proteins

Answer 12

Macronutrients - energy producing

Question 13

vitamins & minerals

Answer 13

micronutrients

Question 14

What is energy?

Answer 14

• the breaking of bonds releases energy
  ** energy is the capacity to do work

Question 15

Calories

Answer 15

fuel to power our bodies
- obtained from energy-containing nutrients found in food
measured in Kilocalorie - amount of energy required to raise the temperature of 1kg of water by 1 C

Question 16

Dietary Reference Intakes (DRIs)

Answer 16

• apply to healthy individuals & used for assessing and planning diets
• the amount of nutrients required to prevent diseases in healthy individuals
  AND
• consider how much of one nutrient is required to reduce the risk of chronic disease in healthy people

DO NOT apply to those suffering from disease or nutrient deficiencies

Question 17

Estimated Average Requirement (EAR)

Answer 17

average estimated needs of 50% the healthy individuals in a particular category (i.e. life stage and gender)

Question 18

Recommended Dietary Allowances (RDA)

Answer 18

average daily nutrient needs of 97 - 98% of people in a particular category

Question 19

Adequate Intake (AI)

Answer 19

Recommended average daily nutrient intake level
Not enough research…Estimates used when there is no Recommended Dietary Allowance (RDA)
E.G. calcium, Vitamin D, Vitamin K & flouride all have Al values

Question 20

Tolerable Upper Intake Level (UL)

Answer 20

highest intake level not likely to have adverse effects on the health of most people

Question 21

Estimated Energy Requirement (EER)

Answer 21

average energy intake (kcal) to maintain energy balance (body weight)
- based on age/gender, weight/height, activity level
Reference Adult
Males age 19-30, ~ 5’9”& 154 lbs
Females age 19-30, 5’4” & 126 lbs

Question 22

Acceptable Macronutrient Distribution Ranges (AMDR)

Answer 22

Assoc. with reduced risk of chronic diseases.
- expressed as ranges

Question 23

Energy Requirements (on average)

Answer 23

Women - require 1500 to 2000 calories per day
Men - require 2000 to 2400 calories per day

Question 24

What is a nutritious diet

Answer 24

Provides a proper combination of energy and nutrients and has 4 characteristics;
1. adequate
2. moderate
3. balanced
4. varied

Question 25

Adequate Diet

Answer 25

Provides enough energy, nutrients & fibre Seniors / Children: have small appetite - diet must be nutrient rich Iron : essential nutrient that is lost every day

Question 26

Moderation

Answer 26

fat, cholesterol, sugar and salt should be limited - Ex. pop drinkers - 1 can = 150 calories (8 tsp of sugar)

Question 27

Balanced Diet

Answer 27

contains proper combination of foods Vegetables - excellent source of fibre, vitamin C, beta carotene, potassium & magnesium) Meats - excellent source of protein, iron, sinc & copper)

Question 28

Variation

Answer 28

don't eat the same foods every day after day, even if they are highly nutritious - new foods provide variety of nutrients

Question 29

Tools for designing a healthful diet

Answer 29

1. food labels 2. dietary guidelines 3. food guides 4. diet plans

Question 30

food labels

Answer 30

Food labels can have four main parts and are required on most products 1. ingredient list (required) 2. nutrient facts table (required) 3. nutrient content claims 4. health claims

Question 31

ingredient list

Answer 31

Ingredients listed in descending order by weight; first product listed is most predominant (by weight)

Question 32

nutrient content claims

Answer 32

“reduced in fat” or “high in fibre” Based on standardized serving sizes for similar products

Question 33

Health Claims

Answer 33

defined by Health Canada (2003) as “statements that link a food or food component with reduced risk of disease or condition.

Question 34

Nutrient Facts table

Answer 34

Standard Format: energy (caloried) + 13 core nutrients per serving must be present Expanded Format: all from standard plus (-potassium, soluble & insoluble fibre, sugar alcohol (eg. Xilitol), starch, vitamin D, E, K, thiamin, riboflavin, niacin, vitamin B6 , folate, vitamin B12, biotin, pantothenic acid, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, and chloride) Simplified Format: calories + 10 nutrients - Saturated and trans fats a & cholesterol are not required - Fat should not be limited for children under 2

Question 35

Food Guide

Answer 35

eating well with Canada's food guide - Originated as Canada's Official Food Rule in 1942 (WWII ‘39-’45) Original intent: to reduce the risk of chronic disease and help with malnutrition from food shortages. Currently; designed to 1) reduce chronic disease and obesity and 2) help people get all nutrients needed for good health

Question 36

Food Guide Age Categories

Answer 36

Children 2-3 yr, 4-8 yr, 9-13 yr Teens: 14-18 y (male, females) Adults: 19-50 y (males, females) 51 + y (males, females)