Nutrition

Question 1

role of food

Answer 1

energy, growth, repair and reproduction

Question 2

2 main groups of nutrients

Answer 2

macronutrients and micronutrients

diets need to contain both

Question 3

macronutrients

Answer 3

carbs, fats, proteins
body requires a lot
used for energy, reproduction, growth and repair

Question 4

micronutrients

Answer 4

vitamins and minerals
only needed in small amounts
most foods contain both vitamins and minerals

Question 5

diet

Answer 5

improper diet can lead to illness
healthy diet is sometimes overlooked by society
small change can have major impact on health
affects body health and overall health and wellbeing

Question 6

anemia

Answer 6

lack of iron

Question 7

scurvy

Answer 7

deficiency of vitamin c

Question 8

growth

Answer 8

natural increase in size
replacement of worn skin
healing of wounds

Question 9

energy

Answer 9

powers vital processes

fuel must come from food

Question 10

Canada’s food guide

Answer 10

3 groups: 
1. fruits and veggies
2. grains
3. protein (milk and meat)
consumption of food and type of food needed depends on the individual
not everyone agrees with food guide

Question 11

carbohydrates

Answer 11

macronutrient
supply body with energy
found mainly in plant foods
animal products its found in: milk and milk products
two groups: simple and complex carbs

Question 12

simple carbs

Answer 12

simple sugars/monosaccharides
fructose, sucrose, lactose and many other sugars
found in a lot of fruit
doesn’t have to be digested to be absorbed

Question 13

complex carbs

Answer 13

sugars that are strung together- foundation sugars
stronger and more comlex sugars
fibre and starches
found in veggies, whole grains, peas, pasta, potatoes and beans

Question 14

blood glucose

Answer 14

carbs are main source of energy
a lot of fuel for cells
only source of energy for brain and RBCs

Question 15

Fibre

Answer 15

exception
cannot be digested
simple and complex carbs are made into glucose

Question 16

Glucose from fibre

Answer 16

2 outcomes

1. used directly to provide energy for body
2. excess calories can be stored in liver or muscles as glycogen or in body fat

Question 17

choosing foods

Answer 17

unrefined and refined foods

Question 18

refined foods

Answer 18

don’t have enough vitamins and minerals for the body
contains a lot of simple sugars and high in fat
excess consumption over a long time can lead to disorders like diabetes and hypoglycemia

Question 19

cellulose

Answer 19

carb
found in plant cell walls
can’t be used by bodies
passes through digestive system acting as roughage until becoming part of feces

Question 20

fats

Answer 20

not always bad
source of energy and way to store it
important in running body
makes skin and body oils
forms hormones that regulate the body
insulates and pads internal organs
carries fat soluble vitamins through body
repair damaged tissue
release a lot of energy when burned
essential in brain development of infants and children

Question 21

importance of fat for infants and children

Answer 21

plays essential role in brain development

after 2 years old, much less fat is needed- less than average diet

Question 22

excess fat

Answer 22

obesity, high blood pressure, coronary heart disease, colon cancer and many other disrders

Question 23

building blocks of fats

Answer 23

glycerol and 3 fatty acids: saturated, polyunsaturated and monosaturated
classifications based on number of atoms in chemical structure of molecule

Question 24

saturated fatty acids

Answer 24

mainly in animal products and dairy products
vegetable products: coconut oil, palm kernel oil, vegetable shortening
liver uses saturated fatty acids to create cholesterol
total intake should be less than 10% of daily caloric intake

Question 25

excessive intake of cholesterol

Answer 25

raise blood cholesterol level- especially low density lipoproteins (LOL)

Question 26

polyunsaturated fatty acids

Answer 26

mainly in corn, soy bean, safflower and sunflower oils as well as some fish oils lower blood cholesterol and high density lipoproteins (HDL) shouldn't exceed 10% of daily caloric intake

Question 27

low density lipoproteins

Answer 27

"bad" cholesterol

Question 28

high density lipoproteins

Answer 28

"good" cholesterol

Question 29

monosaturated fatty acids

Answer 29

mainly in vegetable and nut oils lower LDL levels without affecting HDL levels (very slight) keep between 10 and 15 percent of daily caloric intake

Question 30

fatty acids

Answer 30

most foods contain all three where one is more present than the others

Question 31

trans-fatty acids

Answer 31

trans fat affect blood cholesterol levels created when polyunsaturated oils are hydrogenated can raise LDL levels like saturated fats and lower HDL levels

Question 32

hydrogenation

Answer 32

process used to harden liquid veggie oil into solid foods like margarine

Question 33

omega 3 and fish oil

Answer 33

some argue is essential to being healthy | body cannot produce it

Question 34

protein

Answer 34

growth and development provide energy make hormones, antibodies, enzymes and tissue part of body's building material broken down into amino acids during digestion

Question 35

amino acids

Answer 35

base of all proteins some aren't essential body cannot make them needs a variety to make protein

Question 36

chronic insufficient amount of amino acids

Answer 36

body suffers because it stops making proteins

Question 37

two types of proteins needed by body

Answer 37

complete proteins and incomplete proteins

Question 38

complete proteins

Answer 38

large amount of essential amino acids | meat, fish, poultry, cheese, eggs and milk

Question 39

incomplete proteins

Answer 39

some essential amino acids | grains, legumes, leafy green vegetables

Question 40

why are humans omnivores

Answer 40

can produce some amino acids but also need to take in other protein to get all the amino acids they need

Question 41

combining incomplete proteins

Answer 41

create a complete protein | combination of grains, nuts, legumes and variety of mixed vegetables=complete protein

Question 42

soybean products

Answer 42

complete proteins

Question 43

yogurt

Answer 43

animal derived complete protein made from milk curdled by bacteria contains Lactobacillus acidophilus vitamin a, d and b complex

Question 44

micronutrients

Answer 44

vitamins and minerals | can get all you need from food but many don't and need to take supplements

Question 45

vitamins

Answer 45

essential to body | convert micronutrients in food into energy and tissue

Question 46

antioxidants

Answer 46

in some vitamins chemicals that help protect the body's cells stop free radicals from reacting with other molecules

Question 47

free radicals

Answer 47

oxidized how some molecules in the body exist react easily with other molecules in the body causing harm to cells part of normal body chemistry

Question 48

two categories of vitamins

Answer 48

depends on what liquid they dissolve in | fat-soluble and water-soluble

Question 49

fat-soluble vitamins

Answer 49

A, D, E, and K dissolves in fats and oils attached to body chemicals made up of fat or lipid and carried around blood stream

Question 50

high levels of vitamin A and D

Answer 50

build up to toxic levels | usually from supplements

Question 51

toxicity and vitamins E and K

Answer 51

not linked

Question 52

water-soluble vitamins

Answer 52

dissolve in H2O and mix with blood body holds small amounts and secretes them through urine vitamin C and B complex need regular intake large doses can be dangerous more easily destroyed in food processing and storing than fat-solube

Question 53

B complex

Answer 53

``` thiamin (B1) riboflavin (B2) niacin vitamin B6 folic acid vitamin B12 biotin pantothenic acid ```

Question 54

large doses of vitamin C

Answer 54

taxes kidneys causing kidney stones and diarrhea

Question 55

minerals

Answer 55

can't be destroyed in food handling process

Question 56

2 main categories of minerals

Answer 56

major minerals and trace minerals

Question 57

major minerals

Answer 57

calcium, phosphorous, magnesium, potassium, sodium | need more than 250 mg/day

Question 58

trace minerals

Answer 58

chromium, copper, flouride, iodine, iron, manganese, molybdenum, selenium, zinc

Question 59

carotenoids

Answer 59

bright pigments in fruits and veggies thought to be strong antioxidants protect against cardiovascular disease, some cancers and eye conditions

Question 60

beta carotene

Answer 60

converted into vitamin A in body

Question 61

carotenoids that have been studied

Answer 61

alpha carotenoid beta carotenoid- cryptoxanthin lutein lycopene