The Six Nutrients
Which nutrient is the body's main source of energy?
Carbohydrates
Lack of iron can lead to this condition.
Anemia
What was the Food Guide originally called in 1944?
Canada’s Food Rules
What does RDA stand for?
Recommended Dietary Allowance
What is the ideal food for babies under 6 months?
Breastmilk (or formula if needed)
This nutrient repairs muscles and tissues.
Protein
What deficiency causes night blindness?
Vitamin A deficiency
The 2019 Food Guide recommends drinking mostly __________.
Water
Which DRI represents the highest safe daily amount?
UL (Tolerable Upper Intake Level)
Which nutrient is especially important for teens’ bone growth?
Calcium
Name TWO micronutrient.
Any: Vitamin A, Vitamin C, Vitamin D, Iron, Calcium, etc.
What deficiency causes bleeding gums and slow healing?
Vitamin C deficiency (Scurvy)
In the 2019 guide, what portion of your plate should be fruits and vegetables?
Half the plate (50%)
EAR meets the needs of what % of healthy people?
About 50%
Which nutrient helps prevent birth defects during pregnancy?
Folate (or folic acid)/Vitamin B9
Why is fat important even though many people try to avoid it?
Helps absorb vitamins A, D, E, K + provides long-term energy.
Why might vegetarians or vegans be at higher risk of nutrient deficiencies?
They may lack B12, iron, or protein if not replaced with fortified or plant-based foods.
Compare one major visual difference between the 2007 rainbow and 2019 plate guide.
2007 uses servings & food groups; 2019 uses a plate model showing proportions.
Why is taking too many supplements risky?
Extra vitamins/minerals can become toxic or harm organs.
Why do older adults need more calcium and vitamin D?
To maintain bone strength and prevent fractures.
Explain the difference between macronutrients and micronutrients, and give one example of a nutrient from each group and what it does in the body.
Macronutrients (carbs, protein, fats) provide energy and building materials.
Micronutrients (vitamins and minerals) help the body function and regulate processes.
Example: Protein builds tissue; Vitamin C supports healing.
Explain how poverty can lead to malnutrition, even if calories are available.
Cheap foods may lack nutrients → leads to deficiencies despite eating enough calories.
What message is Health Canada sending by removing serving sizes in the 2019 guide?
Focus on mindful eating, balance, and overall patterns instead of strict counting.
A teenager starts taking three multivitamins a day because they think “more vitamins = healthier.”
Using the terms RDA and UL, explain why this could be dangerous.
RDA is the recommended safe daily amount.
Taking more than the UL (upper limit) can cause toxicity or organ damage — extra vitamins are not always helpful and can be harmful.
Explain why staying active is important for older adults.
Maintains muscle strength, mobility, independence, and mental health.