Unit 2: Nutrition and Health

Essential Nutrients

100

What are the six essential nutrients?

Carbohydrates 

Protein

Fats 

Vitamins 

Minerals
Water

200

What macronutrient source provides us with energy?

Carbohydrates

300

What macronutrient is used for growth and repair of the body?

Protein

400

What are the four types of fats?

Trans 

Saturated 

Unsaturated 

Polyunsaturated

500

Name two functions of water. 

Possible answers: 

1. Delivers nutrients

2. Regulates body temperature

4. Lubricates joints 

5. Helps flush wastes/toxins 

Canada's Food Guide

100

What percent of our plate should contain fruits and vegetables?

50%

200

What percent of our plate should contain grain sources (ideally whole grains sources)?

25%

300

What should be our drink of choice according to Canada's Food Guide?

Water

400

What is one of the four healthy eating habits as per Canada's Food Guide?

Possible answers: 

1. Be mindful of your eating habits 

2. Cook more often

3. Enjoy your food 

4. Eat meals with others

500

What is one of the healthy food habits outlined in Canada's Food Guide?

Possible answers: 

1. Eat plenty of veg/fruit, whole grains, and protein foods

2. Choose protein foods that come from plants more often

3. Limit highly processed foods. If you choose these foods, eat them less often and in small amounts 

4. Make water your drink of choice 

5. Use food labels 

6. Be aware that food marketing can influence your choices

Nutrient Labels

100

By law, what two things do prepackaged food items have?

Nutrient Facts Table

Ingredient List

200

State one change that was made from the old Nutrition Facts table and the new one?

Possible answers: 

1. %DV for sugar 

2. Addition of potassium 

3. Calorie font larger / the line

4. Less than %5 is a little, more than %15 is a lot 

5. Removal of Vitamin A and C

300

How is the ingredient list ordered?

By weight - heaviest to lightest ingredient

400

What are Nutrient-Content Claims? Give an example.

Indicates that the food has a certain amount of a specific nutrient. (Ex. High in Vitamin C). 

500

What is special about how sugar is organized with the changes to the Ingredient list?

All types of sugar must be grouped together to make it more obvious to the consumer how much sugar is actually in the item. 

Calories/Energy From Food

100

What is the energy balance equation?

Energy in = energy out

200

What are two factors that influence individual caloric needs?

Possible answers: 

1. Activity level

2. Age 

3. Weight 

4. Gener 

5. Growth

300

What is someone's Basal Metabolic Rate?

The minimum number of calories your body requires to keep alive on a daily basis

400

What are two things that contribute to our "energy out" daily?

Possible answers: 

1. BMR 

2. Thermic Effect of Food 

3. Physical Activity

500

A food item contains 10g carbohydrates (5g fibre), 2g protein, and 1g fat. How many calories are in the item?

Carbs: (10g - 5g fibre) x 4 kcals/g = 20 kcals 

Pro: 2g x 4kcals/g = 8 kcals 

Fat: 1g x 9 kcals/g = 9 kcals 

Total: 20 + 8 + 9 = 37 kcal

Miscellaneous

100

What are the two kinds of fibre?

Insoluble

Soluble

200

What is bioavailability? Give one example. 

Bioavailability is optimizing the nutritional absorption of a specific nutrient. Ex. Consuming Iron and Vitamin C

300

What are the two categories of sugar?

Natural 

Added

400

According to the AMDR, how much of each macronutrient should we be consuming each day?

Carbs = 45-60%

Protein = 10-15% 

Fats = 25-25% 

500

What are two health complications that can arise from chronically consuming excess sodium?

Possible answers: 

1. High blood pressure 

2. Stroke 

3. Heart disease 

4. Kidney disease