Unit 7 Nutrition Flashcards
(162 cards)
1
Q
What do foods provide that is essential to bodily functions?
A
Nutrients
Nutrients include vitamins, minerals, proteins, fats, and carbohydrates.
2
Q
What characteristics define a well-planned diet?
A
Rich and adequate in a variety of nutrients, moderate in calories, enjoyable to consume
A well-planned diet supports overall health and wellness.
3
Q
Who is the author of the phrase ‘Eat (whole) food, not too much, mostly plants’?
A
Michael Pollan
Michael Pollan is an author, journalist, and Harvard professor known for his work on food and nutrition.
4
Q
List three key principles for eating properly.
A
- Variety
- Moderation
- Emphasize vegetables/fruits, whole grains, lean proteins
These principles help create a balanced and nutritious diet.
5
Q
What should be minimized in a healthy diet?
A
- Empty calories
- Added sugars
- Animal fats
- Salt (sodium)
Minimizing these components can promote better health.
6
Q
True or False: Healthy eating maximizes health and minimizes disease risk.
A
True
A healthy diet is linked to lower risk of chronic diseases.
7
Q
What is nutrition?
A
The act or process of nourishing or being nourished
Nutrition is essential for growth, maintenance, and overall health.
8
Q
What is the role of digestion?
A
Breaks food down into nutrients that are small enough to be absorbed into the blood
Digestion is a crucial process for nutrient availability.
9
Q
What determines the nutrient composition of your diet?
A
The food or drinks you regularly consume
Dietary choices directly impact overall health and nutrient intake.
10
Q
What happens to nutrients once they are absorbed?
A
They are metabolized
Metabolism is vital for energy production and bodily functions.
11
Q
What occurs when calories are consumed in excess of the body’s needs?
A
Converted to fat and stored
Excess caloric intake can lead to weight gain.
12
Q
Why should your diet be chosen carefully?
A
To ensure proper nutrition and health
A balanced diet supports overall well-being and prevents deficiencies.
13
Q
What are the six classes of essential nutrients?
A
Proteins, Carbohydrates, Fats, Vitamins, Minerals, Water
These nutrients are vital for various bodily functions and must be obtained through diet.
14
Q
What is the caloric value of proteins per gram?
A
4 calories/gram
Proteins are essential for building and repairing tissues.
15
Q
What is the primary function of proteins?
A
Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy
Proteins play a crucial role in maintaining the structure and function of the body.
16
Q
List major sources of proteins.
A
- Meat
- Fish
- Poultry
- Eggs
- Milk products
- Legumes
- Nuts
These foods are rich in protein and essential for health.
17
Q
What is the caloric value of carbohydrates per gram?
A
4 calories/gram
Carbohydrates are a primary energy source for the body.
18
Q
What is the primary function of carbohydrates?
A
Supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise
They are the body’s preferred energy source.
19
Q
What is the caloric value of fats per gram?
A
9 calories/gram
Fats provide more than double the energy of proteins and carbohydrates.
20
Q
What are the primary functions of fats?
A
Supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins
Fats are essential for overall health and nutrient absorption.
21
Q
What is the role of vitamins in the body?
A
Promote specific chemical reactions within cells
Vitamins are crucial for metabolic processes.
22
Q
What is the role of minerals in the body?
A
Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy
Minerals are vital for many physiological processes.
23
Q
What is the primary function of water in the body?
A
Provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products
Water makes up approximately 60 percent of body weight.
24
Q
What are the major sources of water?
A
- Fruits
- Vegetables
- Liquids
These sources help maintain hydration.
25
True or False: Essential nutrients can be produced by the body.
False
## Footnote
Essential nutrients must be obtained from the diet.
26
Fill in the blank: Essential nutrients are substances you must get from your diet, as your body doesn't make them, or doesn't make them _______ enough, to meet the body's needs.
quickly
## Footnote
This highlights the importance of dietary intake.
27
What are the basic components of macronutrients related to protein?
Muscles, bones, blood, hair, and fingernails
## Footnote
These components form the structural framework of the body.
28
What is the role of protein in the body?
Critical for growth and repair
## Footnote
Proteins are essential for the maintenance and healing of tissues.
29
Proteins are made of combinations of how many amino acids?
20 amino acids
## Footnote
These amino acids are the building blocks of protein.
30
How many amino acids are considered essential?
Nine amino acids
## Footnote
Essential amino acids cannot be produced by the body.
31
Which types of proteins are considered complete?
Animal proteins (meat, poultry, fish) and soy
## Footnote
Complete proteins contain all nine essential amino acids.
32
What are incomplete proteins?
Grains, dry beans, nuts
## Footnote
Incomplete proteins lack some or all essential amino acids.
33
How can incomplete proteins be combined to form complete proteins?
Incomplete proteins together can make complete protein
## Footnote
This means that different sources can complement each other.
34
What is the recommended daily protein intake per kilogram of body weight?
0.8 g/kg of bodyweight per day
## Footnote
This guideline helps individuals meet their protein needs.
35
How many kilocalories does protein provide per gram?
4 kcal/g
## Footnote
While protein provides energy, it is not the primary source.
36
What is the energy provided by fats (lipids) per gram?
9 kcal/g
37
What is the main fuel source for the body during rest and light activity?
Fats (lipids)
38
Which vitamins do fats help carry?
A, D, E, K
39
What role do fats play in protecting the body?
Protect organs from injury
40
How do fats help regulate body temperature?
By insulating the body
41
What developmental processes are fats involved in?
Growth and development
42
Fats are used to make which type of biological substances?
Hormones
43
Excess calories from fats are stored as _______.
triglycerides
44
What are unsaturated fats?
Fats that are liquid at room temperature and considered healthier
## Footnote
Examples include vegetable oils.
45
What is the health impact of unsaturated fats?
May help reduce the risk of heart disease (CVD)
## Footnote
Unsaturated fats can improve cholesterol levels.
46
What are saturated fats?
Fats that are solid at room temperature and considered less healthy
## Footnote
Examples include animal fats.
47
What is the association between saturated fats and health?
Associated with an increased risk of heart disease
## Footnote
High intake can raise LDL cholesterol levels.
48
What are trans fats?
Synthetic unsaturated fats that are unhealthy
## Footnote
Often found in hydrogenated oils.
49
What health risks are linked to trans fats?
Most strongly linked to cardiovascular disease (CVD)
## Footnote
Trans fats can raise bad cholesterol (LDL) and lower good cholesterol (HDL).
50
What is recommended for trans fats in the diet?
Minimize or eliminate from diet
## Footnote
Many health organizations recommend avoiding trans fats entirely.
51
Fill in the blank: Unsaturated fats are _____ at room temperature.
liquid
52
True or False: Saturated fats are healthier than unsaturated fats.
False
53
What is the primary source of energy for the body's cells?
Carbohydrates
## Footnote
Carbohydrates are essential for energy production in the body.
54
Which fuel source can the brain only use?
Carbohydrates
## Footnote
The brain relies exclusively on carbohydrates for energy.
55
What is the energy supply of carbohydrates per gram?
4 kcal/g
## Footnote
This energy value is important for dietary planning.
56
What are simple carbohydrates?
1 or 2 sugar units
## Footnote
Examples include table sugar, fruit, and milk.
57
What is a potential effect of consuming simple carbohydrates?
Hyperglycemia
## Footnote
Simple carbs can lead to rapid spikes in blood sugar levels.
58
What are complex carbohydrates?
Longer chains of sugar units
## Footnote
Complex carbs include grains, cereals, and vegetables.
59
What is a benefit of complex carbohydrates?
Rich in fibre and help regulate blood glucose
## Footnote
Complex carbs promote fullness and are digested more slowly.
60
Where do animals, including humans, store some carbohydrates?
As glycogen in the liver and in muscle
## Footnote
Glycogen serves as a readily available energy source.
61
What is fibre?
Complex plant carbohydrate we cannot digest
## Footnote
Fibre is important for digestive health.
62
What are some benefits of dietary fibre?
Promotes regularity and heart health
## Footnote
Fibre-rich foods contribute to overall well-being.
63
Name three foods rich in fibre.
* Whole wheats
* Ryes
* Oats
* Barley
## Footnote
Including these in the diet can improve health.
64
What are vitamins?
Organic compounds that contain carbon and help regulate body growth, maintain tissue, and release energy from foods.
## Footnote
Examples include A, D, E, K, thiamine, niacin, and folate.
65
List three functions of vitamins.
* Regulate body growth
* Maintain tissue
* Release energy from foods
## Footnote
Additionally, they are involved in the manufacture of blood cells, hormones, and other compounds.
66
What are minerals?
Inorganic elements that help build bones and teeth, aid in muscle function, and assist in nervous system transmission of messages and enzymatic function.
## Footnote
Examples include sodium, potassium, calcium, chloride, iron, zinc, magnesium, and iodine.
67
Fill in the blank: _____ help build bones and teeth.
[Minerals]
68
True or False: Vitamins are inorganic compounds.
False
## Footnote
Vitamins are organic compounds.
69
List two examples of fat-soluble vitamins.
* A
* D
* E
* K
## Footnote
These vitamins are stored in the body's fatty tissues.
70
What role do minerals play in muscle function?
Aid in muscle function and assist in nervous system transmission of messages.
## Footnote
Minerals are crucial for maintaining proper muscle contractions and nerve signaling.
71
Fill in the blank: Vitamins help in the manufacture of _____ cells.
[blood]
72
Name two minerals important for enzymatic function.
* Zinc
* Magnesium
## Footnote
Enzymatic functions are critical for metabolic processes.
73
What are the primary components of micronutrients?
* Vitamins
* Minerals
## Footnote
These are essential for various bodily functions and overall health.
74
What are antioxidants?
Substances that prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors
## Footnote
Examples include Vitamins C, E and carotenoids
75
Name three vitamins that are classified as antioxidants.
Vitamins C, E, and carotenoids
## Footnote
These vitamins help combat oxidative stress in the body.
76
Which foods are rich in antioxidants?
* Blackberries
* Walnuts
* Strawberries
* Cloves
* Red wine
## Footnote
These foods are known for their high antioxidant content.
77
What health benefits may antioxidants provide?
* May help prevent some cancers
* May mitigate effects of aging
## Footnote
Antioxidants are linked to various health benefits due to their protective properties.
78
What are phytochemicals?
Compounds found in plants, such as capsaicin
## Footnote
Phytochemicals are associated with various health benefits and risks.
79
What health risks may phytochemicals be associated with?
* Heart disease
* Certain cancers
* Type II diabetes
* Stroke
## Footnote
Emerging research suggests links between phytochemicals and these health issues.
80
True or False: Antioxidants can help prevent heart disease.
True
## Footnote
Antioxidants are believed to have protective effects against heart disease.
81
Fill in the blank: _______ are compounds found in plants that may have health benefits.
Phytochemicals
## Footnote
These compounds are studied for their potential health impacts.
82
What percentage of blood is composed of water?
85%
## Footnote
Water is a major component of blood, vital for its functions.
83
What percentage of muscles is composed of water?
70%
## Footnote
The water content in muscles is crucial for muscle function and performance.
84
What percentage of the brain is composed of water?
75%
## Footnote
Adequate water levels are essential for cognitive functions and brain health.
85
How much water do we lose daily that must be replenished?
Up to 2-2.5 litres
## Footnote
This loss occurs through various means such as sweating and urination.
86
What are the main functions of water in the body? List at least three.
* Carries nutrients
* Maintains temperature
* Lubricates joints
* Aids digestion
* Removes waste via urine
* Sweat to cool the body
## Footnote
These functions highlight the importance of hydration for overall health.
87
True or False: Water aids in digestion.
True
## Footnote
Water is essential for the digestive process, helping to break down food.
88
Fill in the blank: Water helps to ________ joints.
[lubricate]
## Footnote
Lubrication of joints is important for reducing friction and facilitating movement.
89
What does DRI stand for?
Dietary Reference Intake
## Footnote
DRI provides scientifically-based reference values for energy, nutrients, and other food components.
90
What is the purpose of the Dietary Reference Intake (DRI)?
To reduce chronic disease risk, promote general health, and minimize symptoms of deficiency
## Footnote
DRI values are essential for guiding dietary choices.
91
What does RDA stand for?
Recommended Dietary Allowance
## Footnote
RDA is an average daily intake level for nutrients.
92
What percentage of healthy individuals does the RDA aim to meet?
97%-98%
## Footnote
RDA is designed to cover the nutrient requirements of nearly all healthy individuals.
93
What is Adequate Intake (AI)?
Level assumed to ensure nutritional adequacy when RDA cannot be developed
## Footnote
AI is established when there is insufficient evidence for an RDA.
94
What does Tolerable Upper Intake Level (UL) represent?
Maximum daily intake unlikely to cause adverse health effects
## Footnote
Not all dietary substances have an established UL.
95
True or False: All dietary substances have a Tolerable Upper Intake Level (UL).
False
## Footnote
For example, sodium does have a UL, but not all dietary substances are assigned one.
96
What does nutrient density refer to?
Foods being high in nutrients and relatively low in calories
## Footnote
Nutrient dense foods provide essential nutrients without excessive calories.
97
What types of foods are considered nutrient dense?
Foods that contain:
* Complex carbs
* Lean protein
* Healthy fats
* Vitamins and minerals
## Footnote
These foods contribute to overall health and well-being.
98
What are 'empty calories'?
Foods that are low in nutrients and high in sugar
## Footnote
Empty calories provide energy without nutritional benefits.
99
What is an example of comparing nutrient density?
Comparing a can of soda and a cup of milk
## Footnote
Soda is typically high in sugar and low in nutrients, while milk provides essential vitamins and minerals.
100
What does a healthy diet emphasize?
Nutrient dense foods and minimizes empty calories
## Footnote
A focus on nutrient density helps in maintaining health and preventing chronic diseases.
101
What is generally considered a better way to meet nutritional needs?
Healthful foods
## Footnote
Healthful foods provide a variety of nutrients and benefits that supplements often cannot replicate.
102
When can supplements be helpful?
Supplements can be helpful in specific situations
## Footnote
Examples include calcium for osteoporosis, iron for anemia, and folate for pregnancy.
103
What supplement is recommended to decrease the risk of osteoporosis?
Calcium
## Footnote
Calcium is particularly important for females.
104
Which supplement is recommended for anemia or low iron levels?
Iron
## Footnote
Iron is especially important for females with a high menstrual flow.
105
What is the recommended supplement for females capable of getting pregnant?
Folate
## Footnote
Sufficient folate is crucial before and during pregnancy.
106
Fill in the blank: Healthful foods are generally a better way to meet nutritional needs than taking _______.
supplements
107
True or False: Supplements are the best way to meet all nutritional needs.
False
## Footnote
Healthful foods are generally preferred over supplements.
108
What is a key theme of Canada's Food Guide that emphasizes the inclusion of different types of foods?
Variety
## Footnote
The plate has a wide range of foods in each section.
109
Which theme of Canada's Food Guide focuses on the affordability of food items?
Accessibility
## Footnote
The plate features foods that are relatively inexpensive for most people.
110
What theme in Canada's Food Guide addresses the diverse cultural backgrounds of the Canadian population?
Cultural relevance
## Footnote
There are foods that are key staples to many ethnic diets, such as rice and beans.
111
Which theme of Canada's Food Guide refers to the seasonal and form-based options of food?
Availability
## Footnote
The guide features options that are available at times of year in different forms, either fresh, frozen, canned or dried.
112
What is a key theme of Canada's Food Guide that emphasizes the inclusion of different types of foods?
Variety
## Footnote
The plate has a wide range of foods in each section.
113
Which theme of Canada's Food Guide focuses on the affordability of food items?
Accessibility
## Footnote
The plate features foods that are relatively inexpensive for most people.
114
What theme in Canada's Food Guide addresses the diverse cultural backgrounds of the Canadian population?
Cultural relevance
## Footnote
There are foods that are key staples to many ethnic diets, such as rice and beans.
115
Which theme of Canada's Food Guide refers to the seasonal and form-based options of food?
Availability
## Footnote
The guide features options that are available at times of year in different forms, either fresh, frozen, canned or dried.
116
What should you have plenty of according to Canada's Food Guide?
Vegetables and fruit
## Footnote
Emphasizes the importance of a diet rich in vegetables and fruits for overall health.
117
What type of food should you choose as recommended by Canada's Food Guide?
Whole-grain food
## Footnote
Whole grains are recommended for their nutritional benefits compared to refined grains.
118
What type of food should be included for a protein-rich diet?
Protein-rich food
## Footnote
Includes sources like legumes, nuts, seeds, dairy, and meat.
119
What should you be mindful of according to Canada's Food Guide?
Eating habits
## Footnote
Encourages awareness of portion sizes and eating patterns.
120
What practice does Canada's Food Guide encourage to improve cooking skills?
Cook more often
## Footnote
Cooking at home can lead to healthier meal choices.
121
What does Canada's Food Guide suggest to enhance the enjoyment of meals?
Enjoy your food
## Footnote
Promotes a positive relationship with food.
122
What social aspect of eating does Canada's Food Guide promote?
Eat meals with others
## Footnote
Eating together can enhance social connections and enjoyment.
123
What should you use to help make informed food choices?
Food labels
## Footnote
Food labels provide essential information about nutritional content.
124
What types of foods should be limited according to Canada's Food Guide?
Foods high in sodium, sugar, fat
## Footnote
Reducing these foods can lead to better health outcomes.
125
What aspect of food consumption should you be aware of?
Food marketing
## Footnote
Being aware of marketing tactics can help consumers make better choices.
126
What is a key component of building a healthy plate?
Incorporate a variety of food groups
## Footnote
This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
127
What types of foods should be cut back on?
Foods high in solid fats, added sugars, and salt
## Footnote
These foods can contribute to health issues and should be consumed in moderation.
128
What is important to consider regarding calorie intake?
Eat the right amount of calories for you
## Footnote
This varies based on age, gender, activity level, and individual health goals.
129
True or False: Being physically active is optional for maintaining a healthy lifestyle.
False
## Footnote
Physical activity is essential for overall health and well-being.
130
Fill in the blank: To build a healthy plate, you should _______ on foods high in solid fats, added sugars, and salt.
Cut back
## Footnote
Reducing these foods can help improve health outcomes.
131
What is one way to be physically active?
Engage in activities you enjoy
## Footnote
This could include walking, dancing, swimming, or sports.
132
What is the recommendation regarding the pace of eating?
Eat slowly and enjoy your food
## Footnote
Setting aside a regular time to eat can enhance the experience.
133
What should a colorful diet include?
A varied diet rich in fruits and vegetables
## Footnote
Many Canadians typically eat few servings of these foods.
134
Why is it important to eat breakfast?
Provides more energy in the morning and reduces unhealthy snacking later
## Footnote
Breakfast is often referred to as the most important meal of the day.
135
What are some healthy snack options?
Fruits, vegetables, and grains
## Footnote
These snacks are nutritious and help maintain energy levels.
136
What is the recommended choice for hydration?
Make water your drink of choice
## Footnote
It's advised to stock beverages like milk, water, and real fruit juice.
137
What should be monitored regarding food consumption?
Pay attention to portion sizes
## Footnote
This can help manage calorie intake and prevent overeating.
138
How can physical activity be integrated with dietary habits?
Combine physical activity with healthy eating
## Footnote
This combination leads to better health and a lower risk of chronic diseases.
139
What percentage of the Canadian population meets protein requirements?
Generally, Canadians meet protein requirements
## Footnote
This indicates that protein intake is adequate across the population.
140
What is the issue with complex carbohydrate intake among Canadians?
For 20-30% of the population, complex carbohydrate intake is below recommended levels
## Footnote
This suggests a potential area for dietary improvement.
141
How is fat intake characterized in the current Canadian diet?
Fat intake is above recommended range
## Footnote
This could indicate a higher risk for health issues related to excessive fat consumption.
142
What is the general problem regarding fibre consumption in Canada?
Most don't consume enough fibre
## Footnote
Adequate fibre intake is important for digestive health.
143
What is the imbalance in fatty acid intake observed in Canadians?
Intake of o-6 fatty acids is too high relative to c-3
## Footnote
This may affect overall health and inflammation levels.
144
What mineral intake issues are noted in the Canadian diet?
Inadequate K+ intake; excessive NaCl intake
## Footnote
This could lead to health complications such as hypertension.
145
Which vitamins and minerals have the highest prevalence of deficiency in Canadians?
Vitamin A, Vitamin D, magnesium, and calcium
## Footnote
These deficiencies can lead to various health issues.
146
Which groups may have special dietary concerns in Canada?
Older adults, athletes, low-income families, and First Nations
## Footnote
This highlights the need for tailored dietary advice for these populations.
147
What is a vegan diet?
No animal products
## Footnote
A vegan diet excludes all forms of animal-derived ingredients.
148
What does a lacto-vegetarian diet include?
Milk only
## Footnote
Lacto-vegetarians consume dairy products but not eggs or meat.
149
What are the components of a lacto-ovo vegetarian diet?
Milk and eggs
## Footnote
This diet includes both dairy and eggs, but excludes meat.
150
What is a semi-vegetarian diet characterized by?
Fish only (often); sometimes other meats, usually excludes red meat
## Footnote
Semi-vegetarians may include fish and occasionally other meats, but they typically avoid red meat.
151
What are some potential benefits of vegetarian diets?
Varies by diet type
## Footnote
Benefits can include lower risk of certain diseases, improved heart health, and environmental sustainability.
152
What are some risks associated with vegetarian diets?
Varies by diet type
## Footnote
Risks can include nutrient deficiencies, such as vitamin B12, iron, and omega-3 fatty acids.
153
Fill in the blank: A _______ diet excludes all animal products.
[vegan]
154
Fill in the blank: A _______ diet includes milk only.
[lacto-vegetarian]
155
Fill in the blank: A _______ diet includes milk and eggs.
[lacto-ovo vegetarian]
156
True or False: A semi-vegetarian diet typically includes red meat.
False
## Footnote
Semi-vegetarians usually avoid red meat.
157
What are some examples of plant-based meat alternatives?
Beyond Meat, Beyond Burger, plant-based patties
## Footnote
These products are designed to mimic the taste and texture of meat while being entirely plant-based.
158
What is the first step to protect yourself from food-borne illnesses?
Clean: wash hands & surfaces often
## Footnote
Use warm water and soap for a minimum of 20 seconds.
159
What should you do to prevent cross-contamination in the kitchen?
Separate: use different cutting boards for meat & vegetables
## Footnote
This helps avoid contamination between raw and cooked foods.
160
What is the recommended method to ensure food is cooked safely?
Cook to a safe temperature: use a food thermometer
## Footnote
Ensure that food reaches an internal temperature of at least 4°C (40°F).
161
What temperature should your refrigerator be set to in order to chill food properly?
4°C
## Footnote
Keeping the fridge at this temperature helps prevent bacterial growth.
162
How long should leftovers be cooled before refrigerating?
Cool leftovers within 2 hours
## Footnote
Prompt refrigeration helps reduce the risk of food-borne illnesses.
