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Nutrition Flashcards

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1
Q

What is Nutrition?

A

Nutrition is the process of obtaining energy and nutrients to provide nourishment for your body to grow and heal. Food is fuel!!!

Simple words: Nutrition is the process of taking in food and using it for growth, energy, and health.

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2
Q

How does the food you eat affect your brain?

A

Healthy food improves memory, mood, and focus. Junk food can lead to brain fog and low energy.

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3
Q

How does the food you eat affect your gut?

A

A healthy diet supports good bacteria in your gut, which helps digestion and boosts immunity.

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4
Q

What helps with brain function?

A

Fatty acids such as omega 3 & 6 help with brain function.

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5
Q

Do unhealthy fats impact us negatively or positively? Why

A

Unhealthy fats impact us negatively. Here’s why:

Unhealthy fats—like trans fats and too much saturated fat—can:
• Raise bad cholesterol (LDL) levels
• Lower good cholesterol (HDL) levels
• Increase the risk of heart disease, stroke, and type 2 diabetes
• Cause weight gain when eaten in large amounts

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6
Q

Protein & Amino acids affect our ________ & __________. Why?

A

Protein and Amino acids affect our mood and behaviour. Protein and amino acids affect our mood and behaviour because:
• They help make brain chemicals called neurotransmitters (like serotonin and dopamine).
• These chemicals control how we feel, like being happy, calm, or focused.

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7
Q

What type of dietary food have positive impact on our gut?

A

Fruits & Fibre

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8
Q

Your gut is full of _______ _________ that help you digest food.

A

Good Bacteria

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9
Q

What can unhealthy food do to the good bacteria?

A

It can hurt the good bacteria and lead to problems in your immune system.

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10
Q

What is the difference between diet and fad diet?

A

• Diet = long-term, balanced eating plan, regular pattern of eating
• Fad diet = temporary, extreme plan that often cuts out important nutrients.(certain purposes like gain/lose weight, build muscle, Doctors Request)

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11
Q

Identify the difference between Processed Foods (Level 1–4):

A

Level 1: Unprocessed (e.g. fresh fruit)
• Level 2: Minimally processed (e.g. frozen veggies)
• Level 3: Processed (e.g. canned soup, cheese)
• Level 4: Ultra-processed (e.g. chips, candy)

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12
Q

What are level 1 processed foods?

A

Unprocessed or natural foods like fresh fruits, veggies, and raw nuts. Very healthy.

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13
Q

Are Level 1 processed foods good or bad for you?

A

Good! They are the healthiest and full of nutrients.

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14
Q

What are Level 2 processed foods?

A

: Minimally processed foods like frozen fruits, canola oil, salt

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15
Q

Are Level 2 processed foods good or bad for you?

A

Still good! Only slightly changed, still healthy.

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16
Q

What are Level 3 processed foods?

A

Foods with added ingredients like salt or sugar, such as cheese, canned food, meat, or bread

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17
Q

Are Level 3 processed foods good or bad for you?

A

Okay in moderation, not the best but can still be part of a healthy diet.

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18
Q

What are Level 4 processed foods?

A

Ultra-processed foods like chips, candy, soda, ice cream, pizza, burger, and fast food.

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19
Q

Are Level 4 processed foods good or bad for you?

A

Bad if eaten often. They have too much sugar, salt, and unhealthy fats.

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20
Q

Why is fast food more desirable?

A

It’s quick, cheap, tasty (lots of sugar, salt, fat), and heavily advertised. Plus fast food triggers your a signal in your brain that activates your reward system. Dopamine is released, which makes you feel good and sugar and fats awaken your natural cravings.

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21
Q

What is a “health halo”?

A

When a food seems healthy because of marketing (e.g. “low-fat”), but it’s actually unhealthy. It is a perception that the food is good with very little evidence to back it up.

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22
Q

Are the colours on a label a good way to identify if food is healthy?

A

No, colours can be misleading and are used to make products look more healthy and appealing even though they are unhealthy.

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23
Q

Misleading claim for Fibre 1 Brownies

A

Claims “Baked Naturally” and “5g of Fibre,” but contains fermentable fibre (inulin), icing sugar, and is more like a cookie than a healthy snack.

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24
Q

Misleading claim for Welch’s fruit snack

A

Claims to be made with real fruit, but actually contains fruit purée and 10g of sugar—more like candy than fruit.

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25
Misleading claim for Bolthouse Juice
Looks healthy but contains a lot of natural sugar, almost as much as soda in some cases
26
Misleading claim for Veggie Straws chips
Claims to be made from vegetables, but mostly made from potato starch, oil, and salt—not real veggies.
27
Misleading claim for Vector Cereal
Advertised as high-protein, but without milk, it has no more protein than regular cereal.
28
What are carbohydrates made up of?
Carbohydrates are made up of sugar. The three main types of carbohydrates is Sugars, starches, and fiber.
29
Three types of carbohydrates:
1. Simple (sugars) 2. Complex (starches) 3. Fiber
30
Examples of simple carbs:
• Candy • Soda • White bread Glucose, Fructose, and galactose
31
Examples of complex carbs
1. Whole grain bread 2. Brown rice 3. Oats Polysaccharides, starches, oligosaccharides
32
What type of carb is more healthier?
Complex carbs are healthier because they digest slowly and give you long-lasting energy. They’re high in fiber and nutrients, which help keep you full and control blood sugar. Simple carbs give quick energy but can lead to crashes and weight gain.
33
What happens to carbohydrates if they are not immediately used as energy?
They are stored as fat in your body.
34
If we consume more carbohydrates than the body can use what happens to the excess?
The extra carbs turn into fat.
35
3 Functions of Protein
1. Maintain acid balance 2. Maintain base balance 3. Aid in muscle growth
36
What is protein?
Protein is a nutrient your body needs to build and repair muscles, tissues, and cells.
37
How is protein made?
It’s made of small parts called amino acids. Your body can make some amino acids, but others (called essential amino acids) must come from the food you eat, like meat, eggs, beans, and nuts.
38
4 Functions of Fat:
1. Energy reserve 2. Insulation of your organs 3. Protection of your organs 4. Absorption and transport of fat-soluble vitamins
39
3 Types of Fat:
• Unsaturated (good) - found in oils, nuts, and fish • Saturated (limit) - Solid at room temp and can raise bad cholesterol • Trans fat (avoid) - man-made processed foods. Very bad for your heart
40
What fats can’t the body make?
Essential fatty acids (like omega-3 and omega-6)- eat food that contains these fats such as fish, nuts, and seeds
41
What are the Bad fats for us to consume? And what do they cause to our bodies?
Trans fats and too much saturated fat. These bad fats cause heart disease, high cholesterol, and clogged arteries.
42
What is cholesterol?
Cholesterol is a fat-like substance found in your blood. It is naturally made.
43
Differences between the new and old good guide.
-Old Guide: Had food groups, juice was considered a healthy drink choice -New Guide: Plate Model (1/2 vegetables and fruits, 1/4 protein, 1/4 whole grains), only water should be your healthy drink choice
44
Why is it important to eat high protein foods?
-Has important nutrients (protein, vitamins, and minerals) -Help build and repair muscles and body tissues
45
Why should we limit highly processed foods in our diet?
They are not part of a healthy eating pattern. They add an excess amount of sodium, sugars, or saturated fat to the diets of Canadians. It can increase risk of chronic disease.
46
Three examples of whole grain foods.
- brown rice - whole grain bread - quinoa Whole grain have important nutrients- fibre, vitamins, & minerals
47
List 3 health issues that can be avoided by reducing sugar in our diet, specifically drinks?
-obesity -cavities - type 2 diabetes
48
Examples of food that have healthy fats in them?
-Nuts, avocado, vegetables, seeds, tofu
49
Why is it important to use food labels?
To understand what’s in your food—ingredients, calories, nutrients. You can compare and choose products more easily and make a healthy choice!
50
Name three forms of Food Marketing
-Social Media -Sponsorship of events -Commercials
51
What are the benefits of being mindful when you eat?
-Being aware of your eating habits (how you eat, why you eat, what you eat, when you eat, where you eat, how much you eat) -Make more healthier choices -Create a sense of awareness -Being conscious of the food you eat
52
What are three things you can do to create mindful eating habits?
-use your senses -create a healthy eating environment -consider your eating habits
53
What are the benefits of planning your meal?
-Save time grocery shopping -Make healthier Choices -Get meals on the table faster and less stress -Reduce Food Waste
54
What are the benefits of enjoying your food while you eat?
-tasting the flavours -being open to trying new foods -developing a healthy attitude about food
55
Build a plate with healthy and balanced options
-½ plate: Mixed vegetables and fruit (like carrots, spinach, and berries) -¼ plate: Whole grains (like brown rice or whole wheat pasta) -¼ plate: Protein (like grilled chicken, tofu, or beans) -Drink: Water ✅ Why it’s healthy: This plate fits the new food guide by including a variety of colors, plant-based foods, and whole grains, with water instead of sugary drinks. It gives your body vitamins, fiber, energy, and protein without too much fat, sugar, or salt.
56
Build a plate with healthy and balanced options for breakfast
-½ plate: Sliced fruit (like berries, banana, and apple) -¼ plate: Greek yogurt or scrambled eggs (protein) -¼ plate: Whole grain toast or oatmeal -Drink: Water or milk ✅ Why it's healthy: Includes natural sugars, protein to keep you full, and fiber for energy.
57
Build a plate with healthy and balanced options for lunch
-½ plate: Salad with spinach, cucumbers, cherry tomatoes, and carrots -¼ plate: Grilled chicken or chickpeas -¼ plate: Quinoa or whole grain pita -Drink: Water or herbal tea -✅ Why it's healthy: Lots of vegetables, lean protein, and whole grains for energy and focus.
58
Build a plate with healthy and balanced options for dinner
-½ plate: Steamed broccoli and roasted sweet potatoes -¼ plate: Baked salmon or tofu -¼ plate: Brown rice or whole wheat pasta -Drink: Water -✅ Why it's healthy: Balanced nutrients for recovery, brain health, and digestion.
59
What are the three main focus of the new Canadian Good Guide?
Proteins, Fats, Carbs
60
What is Calorie?
A unit of energy.
61
Why does everyone need different amounts of calories?
They amount of calories a person need is based on sex, age, physical activity, and body mass HUMANS NEED TO CONSUME CALORIES TO GET ENERGY!!!
62
Where can information about macronutrients and calories be found?
On the Nutrition Facts Label!!
63
What does BMI stand for? What have doctors often use the BMI charts for?
BMI- Body Mass Index -Takes your height & weight to determine your body composition (Underweight, Overweight, Obese, Normal)
64
What does BMR stand for stand for? Why is calculating your BMR a good idea for your health?
BMR- Basal Metabolic Rate -It’s helpful because it tells you the number of calories your body needs to maintain resting functions. If you want to lose weight BMR will tell you the amount of calories you need and for any other scenario.
65
Is BMR or BMI a better indicator of your health? Explain?
BMR is better because it tells you how many calories your body needs to function at rest. BMI doesn’t show the difference between fat and muscle, so it’s not always accurate.
66
Would you consider counting your macronutrients? Explain?
No, because I think it's better to focus on eating balanced, healthy meals without stressing over exact numbers. It can be confusing or unhealthy if taken too far.
67
Why is sugar a hidden ingredient? And what types of foods is sugar hidden in?
There are many forms of sugar with different names that it is not easy to identify what is what. Foods sugar is hidden in- soy milk, ketchup, peanut butter, yogurt
68
How much sugar is recommended we consume each day in males and females?
Females- less than 25g (6tsp) Males- less than 36g (9tsp)
69
What happens to sugar in our body when we don’t use it for energy?
If we don’t use it for energy (calories) that are consumed when we eat sugar our body stores it as fat.
70
How does sugar impact our brain?
Sugar gives your brain a quick burst of energy and makes you feel good by releasing a chemical called dopamine. This activates your brains reward system which makes you want more sugar.
71
Types of sugar replacement
-Sucralose -Stevia -Splenda -Aspartame
72
Would you choose sugar or use a a sugar replacement?
I would choose sugar because even though sugar replacements may have fewer calories, many of them are chemical-based and can still negatively affect your health. Natural sugar in small amounts is better than eating artificial ingredients all the time.
73
What is water needed for in the body?
Water is needed to digest food and get rid of waste. They are needed to make our cells function normally.
74
What happens to your body if you do not drink enough water in a day?
Dehydration—leads to tiredness, headaches, dry mouth, poor focus.
75
What can your pee tell you about your water intake?
The colour of your pee is a good indication of whether or not your hydrated. Clear/light = hydrated Dark yellow = dehydrated
76
Is there a way for a person to be healthy while still eating fast food? Do you think you should limit your fast food intake or not eat at all? Why or Why not? (Think about Super Size Me)
Yes, a person can be healthy while still eating fast food, but they should limit how often they eat it. Fast food is usually high in fat, sugar, and salt. Eating it too often, like in Super Size Me, can lead to serious health problems like weight gain, heart issues, and low energy. It's better to have it occasionally and choose healthier options like grilled items, smaller portions, or skipping the sugary drinks. Avoiding fast food would be the best option.
77
How does fast food affect your overall health when consumed regularly?
Eating fast food regularly can lead to obesity, heart disease, diabetes, and high blood pressure. It often contains too many unhealthy fats, sugars, and salt, and not enough nutrients. It can also make you feel tired, moody, and addicted to junk food.
78
How much water do you need to consume each day?
There is no magic amount of number of how much water you need to drink in a day. Everyone's body is different and everyone needs different amount of water.
79
What is the serving size on a food label?
The amount of food the nutrition facts are based on (e.g. 1 cup, 2 cookies).
80
What do calories on a food label show?
The amount of energy you get from one serving of the food.
81
What nutrients are listed on food labels?
Fat, sugar, sodium, protein, fiber, carbohydrates, vitamins, and minerals.
82
What do the grams next to nutrients mean?
How much of each nutrient is in one serving of the food.
83
How do you calculate nutrients if you eat double the serving size?
Multiply all the numbers on the label by 2.
84
How do you calculate nutrients if you eat half the serving size?
Divide all the numbers on the label by 2.
85
What is sodium?
Sodium is another name for salt. Salt helps to balance the fluids in your body, but some people, eating too much salt may be harmful.
86
What is Carbohydrate?
Carbohydrate provides energy for your muscles and your brain. Sugar, starches, and fibre are three types of carbohydrates.
87
What do you do to find the total grams of fat in one serving?
You would add the fat, saturated fat, and trans fat together to get the total amount of fat.
88
What do you do to find the total grams of carbohydrates in one serving?
You would add the carbohydrate, fibre, and sugar together to find the total amount of carbohydrate.

Nutrition Exam (1 decks)

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