Lecture 6

Question 1

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

Answer 1

2

Question 2

• 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

Answer 2

four

Question 3

Certain foods should be limited, such as

those high in ______, __, _____, ____

Answer 3

calories, fat, sugar, salt

Question 4

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

Answer 4

saturated, trans fat

Question 5

Foods consumed should be low in ___

Answer 5

fat

Question 6

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

Answer 6

protein

Question 7

Canadas food guide has four groups:

1. ) ________ and ____
2. ) _____ products
3. ) ____ and ________
4. ) ____ and ________

Answer 7

1. ) Vegetables, fruits
2. ) Grain
3. ) Milk, alternatives
4. ) Meat, alternatives

Question 8

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

Answer 8

dark

Question 9

Fruits and vegetables are rich sources of

______ and ______ such as potassium

Answer 9

vitamines, minerals

Question 10

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

Answer 10

Vegetables and fruits

Question 11

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

Answer 11

vegetables and fruits

Question 12

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

Answer 12

7,8

8,10

Question 13

Grain Products

– This group is a healthy source of ______ carbohydrates

Answer 13

complex

Question 14

_____ grain products are especially

recommended

Answer 14

Whole

Question 15

Grain products

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

Answer 15

complex

Question 16

Grain products

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

Answer 16

6,7,8

Question 17

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

Answer 17

calcium, low

Question 18

In the case of lactose intolerance, lactose-­free

milks or non-­dairy _______ milks can be used

Answer 18

enriched

Question 19

___ and _____ are the highest source of calcium.

Answer 19

milk, yogurt

Question 20

Milk and Alternatives

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

Answer 20

2

Question 21

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

Answer 21

beans, peas lentils, nuts, seeds, eggs

Question 22

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

Answer 22

meat, bean

Question 23

Meat and Alternatives

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

Answer 23

2,3

Question 24

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.

Answer 24

30,45,2,3

Question 25

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

Answer 25

physical activity

Question 26

``` 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 ```

Answer 26

2 ½

Question 27

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.

Answer 27

size

Question 28

``` Nutrition Labels • What is on the label? 1.) ______ ___ 2.) ______ 3.) ______ 4.) ___ ______ 5.) __________ 6.) __________ 7.)________ 8.) __ ____ ______ ```

Answer 28

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

Question 29

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

Answer 29

Daily value

Question 30

``` 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 ```

Answer 30

2000, reference

Question 31

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

Answer 31

100, exceed.

Question 32

``` Fresh, frozen or canned vegetables ___ mL (_⁄_ cup) ```

Answer 32

125, 1/2

Question 33

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

Answer 33

125, 1/2 | 250, 1

Question 34

Fresh, frozen or canned fruits | _ fruit or ___ mL ( _ ⁄_ cup)

Answer 34

1,125,1/2

Question 35

``` ____% Juice ____ mL ( _ ⁄ _ cup) ```

Answer 35

100, 125, 1/2

Question 36

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.

Answer 36

read

Question 37

``` Bread _ slice (__g) ```

Answer 37

1,35

Question 38

Bagel | _ ⁄ _ bagel ( __ g)

Answer 38

1/2, 45

Question 39

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

Answer 39

1/2, 1/2,35

Question 40

``` Cooked rice, bulgur or quinoa ___ mL ( _ ⁄ _ cup) ```

Answer 40

125, 1/2

Question 41

Cereal | Cold:__ g Hot: ___ mL ( _ ⁄ _ cup)

Answer 41

30, 175, 3/4

Question 42

``` Cooked pasta or couscous ___ mL ( _ ⁄ _ cup) ```

Answer 42

125, 1/2

Question 43

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.

Answer 43

read

Question 44

``` Milk or powdered milk (reconstituted) ___ mL ( _ cup) ```

Answer 44

250, 1

Question 45

``` Canned milk (evaporated) ___ mL ( _ ⁄ _ cup) ```

Answer 45

125, 1/2

Question 46

``` Fortified soy beverage ___ mL ( _ cup) ```

Answer 46

250, 1

Question 47

``` Yogurt ___ g ( _ ⁄ _ cup) ```

Answer 47

175, 3/4

Question 48

``` Kefir ___ g ( _ ⁄ _ cup) ```

Answer 48

175, 3/4

Question 49

``` Cheese ___ g ( _ and 1 ⁄2 oz.) ```

Answer 49

50, 1, 1/2

Question 50

``` Cooked fish, shellfish, poultry, lean meat __ g ( _ and _ ⁄_ oz.)/ ___ mL ( _ ⁄ _ cup) ```

Answer 50

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

Question 51

``` Cooked legumes ___ mL ( _ ⁄ _ cup) ```

Answer 51

175 mL (3 ⁄4 cup)

Question 52

Tofu | ___ g or ___ mL ( _ ⁄ _ cup)

Answer 52

150 g or 175 mL (3 ⁄4 cup)

Question 53

Eggs | __ eggs

Answer 53

2

Question 54

``` Peanut or nut butters __ mL ( _ Tbsp) ```

Answer 54

30 mL (2 Tbsp)

Question 55

``` Shelled nuts and seeds __ mL ( _ ⁄ _ cup) ```

Answer 55

60 mL (1 ⁄4 cup)

Question 56

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.

Answer 56

read

Question 57

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.

Answer 57

30 to 45 mL (2 to 3 Tbsp)