Basic Nutrients
Carbohydrates
Lipids
Canada's Food Guide
Food Labels
100
What are the six basic nutrients
What is fats, proteins, carbohydrates, vitamins, minerals, water
100
What elements make up carbohydrates?
Carbon, Hydrogen, Oxygen
100
How many Calories does a gram of fat provide?
9
100
How many food groups are there in the food guide?
4
100
What order are the ingredients on a nutrition label listed in?
Greatest to least
200
What are the fat soluble vitamins? What are the water soluble vitamins?
Fat soluble – A, D, E, K Water soluble – B, C
200
What is the difference between simple and complex carbohydrates?
Complex Carbohydrate: long-lasting energy, enter blood stream slowly Simple Carbohydrates: quick source of energy, enter blood stream quickly
200
What food sources have cholesterol? What food sources do not contain cholesterol?
Animal sources have cholesterol. Plant sources do not have cholesterol
200
What are 2 differences between the Canada’s Food guide and the American Food Guide?
number of food groups, shape, colour, number of pages
200
What information is found on a nutrition label?
Nutrition facts, ingredient list, nutrition claims, health claims
300
What is the daily recommended caloric intake of carbohydrates, fats and proteins?
Carbohydrates - 50-60% Fats - 25-30% Proteins - 10-15%
300
What are 4 functions of carbohydrates?
Provide energy Protein sparing – prevent tour body from using protein tissue as source of energy Regulating sugar circulating in blood Provide nutrients to the bacteria in the intestinal tract Assist in the body`s absorption of calcium
300
What are the 4 functions of fat?
Help with ingestion and absorption of fat-soluble vitamins A, D, E, K Insulates the body to keep it warm Transmitting nerve signals efficiently Cushion and protect organs Helps the body fight off bacteria and repair damaged tissue Forming parts of hormones and other biochemicals Keeps skin and hair moisturized
300
What are 3 changes that have been made to Canada’s Food?
groups, servings specified, shape, name
300
What are words used in nutrition claims to increase a certain nutrient? To decrease a certain nutrient?
Decreased – low, reduce, free, light Increase – source, high source of, great source of
400
What is the difference between complete proteins and incomplete proteins? What sources of food do they come from?
Complete Proteins: contain all essential amino acids, animal sources Incomplete Proteins: limited amounts of amino acids, plant sources
400
What is the glycemic index? What is the difference between foods that have high glycemic index and foods that have low glycemic index?
A scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels. More complex CHO are less glycemic
400
What are the three types of fatty acids? Provide an example for each?
Saturated (SFAs), Monounsaturated (MUFAs), Polyunsaturated (PUFAs)
400
What does one serving of fruits/vegetables look like? A serving of meat look like? A serving of dairy look like? A serving of grains look like?
Look at the food guide
400
What are exceptions of foods that do not have nutrition labels?
Fresh fruit and vegetables Raw meat, poultry, fish and seafood Foods prepared or processed at the store Foods that contain very few nutrients
500
List 3 vitamins and 3 minerals and explain what each nutrient is responsible for and provide an example of a food that you could find it in.
Look at chart in notes
500
What are 2 carbohydrate health related issues? Explain how an individual can be affected by these diseases.
Lactose intolerance, Ketosis, Diabetes, Hyperglycemia, Hypoglycemia
500
What are the effects that cholesterol has each of the three types of fatty acids?
SFA - Raise LDL cholesterol significantly and HDL slightly MUFA - Lower LDL cholesterol and maintain HDL levels PUFA - Raise HDL and lower LDL
500
How many servings do you need for each of the food groups?
Look at the food guide
500
What percentage of DV should you look for if you want to increase your intake of iron? What percentage of DV should you look for if you want to decrease your sodium intake?
Increase iron ≥15% DV Decrease sodium ≤ 5% DV
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