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HFA4U Nutrition
EXAM REVIEW (Questions 1-39 for Unit 1 Test Review)
| Question | Answer |
|---|---|
| Amygdala | Regulates emotions |
| Nucleus accumbens | controls the release of dopamine |
| Ventral tegmental area (VTA) | releases dopamine |
| Cerebellum | Controls muscle function |
| Pituitary gland | releases beta-endorphins, which decrease pain, oxytocin, which increases feelings of trust; and vasopressin which increases bonding |
| Social influences on food choices? | Family, friends, media, available resources (money, time, equipment, knowledge, etc.), technology and food supply |
| Personal influences on food choices? | lifestyle, values & priorities -the food choices you make -how you spend your time |
| What is a nutrient? | Chemicals from food that your body uses to carry out its functions |
| Nutrition? | The study of nutrients and how they are used by the body |
| Why do people eat the food they do? | - Good nutrition benefits physical, emotional, and intellectual health - optimum conditions for healthy life |
| Wellness? | philosophy that encourages people to take responsibility for their own health |
| What does RNI stand for in Canada? | Recommended nutrient intake |
| What is energy measured in? | Kilocalories or calories |
| What is the healthiest (percentage) balance of the 3 nutrients? | 55% carbohydrates 30% fats 12-15% protein |
| How many calories per gram does each nutrient have? | Carbs & proteins - 4 calories/ gram fats - 9 calories/gram |
| When was the Canadian food guide introduced? What was it first called? | 1942 - Canada's official "Food Rules" (REMEMBER: 40s = wartime) |
| What year did it change from Food Rules to Food Guide? | 1961 |
| What year did the food guide start to encourage Canadians to limit fat sugar salt and alcohol? | 1977 |
| What year did the food guide first display the 4 food group rainbow? | 1992 |
| What year did the food guide started providing targeted age group advice? | 2007 |
| What was the food guide rainbow replaced with in the newest version? What is newly encouraged? | A plate! Encourages plant-based eating |
| What does DRI stand for? What is it used for? | Dietary Reference Intakes - Used by health professionals to shape North American nutritional policies - ensure dietary guidance is scientific and reliable - planning & developing Canadian education material - product development & nutritional labels |
| What are the two types of carbs? | Complex - break down slowly = feel full longer Simple - break down quickly = hungry sooner |
| How to calculate your daily fiber needs? | Add 5 to your age |
| What are the two types of fibres? | Soluble - dissolves and swells in water, increases thickness of stomach contents = helps control hunger (ex. oats, barley, apples beans, citrus Insoluble - bulky + helps move thru large intestines = reg bowel movements (wheat, whole grain, fruit skin |
| How much of the body is protein? | 1/5th or 20% of body's weight |
| What are the two types of proteins? | Complete - from animal sources (meat, fish, eggs) Incomplete - most are plant-based |
| How many amino acids do we need from food? How many does the body make? | 9/20 from food, 11 from body |
| What are the 4 types of fat? | Monounsaturated, polyunsaturated, saturated, trans |
| Why is fat important in reference to vitamins? | Needed for absorption of fat soluble vitamins |
| What's the most heart-healthy fat? | Monounsaturated |
| What is the 2nd heart healthy fat? | Polyunsaturated |
| Which fat is called "animal fats" and why? | Saturated fats because of their origin |
| To which fat do the 2 essential fatty acids belong to? What are they and what do they do? | Omega 3s and omega 6s = polyunsaturated Control blood pressure, blood clotting and immune system response |
| What does cholesterol contribute to? | Digestion of fat Skin production of vitamin D |
| What is cholesterol? | NOT FAT fat-like substance present in body cells Circulates in blood via chem packages aka lipoproteins (HDL and LDL) |
| What is LDL? | Low density lipoproteins (BAD or LOSER) -takes cholesterol from liver to body - when built up in arterial walls = increases risk of heart disease & stroke |
| What is HDL? | High density lipoproteins (GOOD) - takes excess cholesterol back to liver |
| Hydrogenation? What are the results? | Missing hydrogen atoms are added to an unsaturated fat to make it firmer in texture results = trans fatty acids |
| What are the two types of vitamins? | Fat-soluble — (A, D, E , K) stored in body's fat an d liver for future use Water-soluble — (C and Bs) pass through blood stream easily w/ digestion; remain in body for short time |
| From what food is the only naturally occurring source of vitamin C? | fruits and vegs |
| What are the 3 types of minerals? | Major minerals — needed in large amounts (calcium. magnesium, phosphorus) electrolytes — maintain body's fluid balance (potassium, sodium) trace minerals — needed in very small amounts (iron, zinc, selenium) |
| What is iron deficiency anemia? | Blood is not able to carry enough oxygen to your cells - often tired, weak, short of breath, pale |
| How do iron rich foods and vitamin C help with iron deficiency anemia? | Iron rich foods (lean red meat, legumes) contribute to RBCs and increases iron stores vitamin c w/ iron foods help body absorb more iron |
| Phytochemicals? | Plants w/ disease fighting nutrients (Remember: PH like PHotosynthesis) |
| What is the best know phytochemical? | Beta carotene (antioxidant) — gives fruit bright colours; believed to prevent some cancers; help body produce vitamin A |
| How much of the body is water? | 50-60% |
| What roles does water play in the body? | - Temp. regulation → perspiration = cooling body - Gets rid of waste products |
| Why do we need to drink at least 2L of water a day? | Body uses 2-3L or water a day |
| If you feel thirsty, how much water have you already lost? | 1L |
| How to ↑ water intake? | - measure amnt of water you need - flavour your water - milk and soup have water food w/ high water content, i.e. watermelon, lettuce, grapefruit, yogurts |
| What are examples of psychological food needs? | Food security = enough food? Comfort foods = feel better Sense of belonging/ social = food creates bonds Religion/ culture/traditions |
| Multiple choice (MC): In which order to the primary nutrients give the most energy? (Include calories /gram and recommended daily intake for calories %) | carbohydrates = main source of energy for the body —4 calories/gram; 55% of calories Fats = concentrated source of energy — 9 calories/gram—30% of calories Proteins = 3rd source of energy —4 calories/gram; 12-15% of calories |
| MC: What are the negative effects of coffee? | Anxiety - blocks chemical that makes you feel tired Insomnia Digestive issues - loose stools or gastroesophageal reflux disease (GERD) Breakdown of damaged muscle from large doses Addiction Heart rate - altered heartbeat rhythm |
| MC: What are the differences between different types of vegetarians? | Vegan: only eat plat-based products, grains, legumes semi- vegetarians: Mostly eat plant-based; sometimes eat poultry or fish but NO RED MEAT Ovo vegetarians: Also consume eggs Lacto vegetarians: Also consume dairy products |
| MC: What are the best foods for infants? | Breast milk - most ideal nutrients - contains all the antibodies, vitamins, and minerals an infant needs |
| MC: What is celiac disease? | An genetic disease that causes an immune response to gluten - Causes damaging to the lining of the intestinal tract, affecting body's ability to absorb nutrients - found in wheat, barley, sometimes oats |
| MC: What are G-BOMBS? | Greens - cruciferous veggies Beans - nutrient dense carbs Onions - antioxidants Mushrooms - vitamin + mineral dense Berries - phytochem, antioxidants, memory Seeds (and nuts) - micro-nutrient rich |
| MC: What is a staple food? | A food that makes a dominant part of a population's diet/daily meals (e.g Asia - Rice; South +central America - Corn; North America - Wheat) |
| MC: What are the 3 different forms of malnutrition? | 1) Energy deficiency - chronic hunger 2) Nutrient deficiency: lacking vitamins and minerals (ridged nails, poor night vision, cramps, muscle fatigue, etc.) 3) Energy Net Intake - eating energy-rich, nutrient-poor foods w/ little to no exercise |
| MC: What is the ratio of bacterial cells to body cells? Why is this? (microbiome stat) | 90% bacterial cells — 10% human cells (NIH). Caused by a human's first contact with microbes through the birth canal. |
| MC: How many births are c-sections? (microbiome stat) | 1 in 3 births |
| MC: What percentage of serotonin is produced in the intestines? | 90% |
| MC: What's the increased % risk of health conditions (obesity, IBS, etc.) due to c-sections? | 25% |
| T-F (Info based on True or False section): What are the six nutrients? | Carbohydrates, fats, protein, vitamins, minerals, water |
| T-F: Why does Karen Kuperberg (Sick Kids Nutritionist) say that Children should not be put on special diets (e.g. gluten free, raw food, paleo, vegan, etc.)? | Restricting food groups with these diets cause vitamin and mineral deficiencies |
| T-F: In 2015, ___ of Americans chose gluten-free diet only ___ have celiac disease | 20%, 1% |
| T-F: What are some Pros and Cons to kids on paleo diet? | Pro - less processed foods Con - mineral deficiency (calcium of 5 cups spinach = 2 cups milk) |
| T-F: What re the 2 healthiest diets? Describe them. | Mediterranean: fruits, veggies, nuts, seafood, whole grains olive oil - Area = lowest heart disease rate D.A.S.H: Daily Approach to Stop Hypertension - no high fat meat, dairy, tropical oil, sugar - promoted to stop high blood pressure , lower LDL |
| T-F: What is a commodity crop? | A crop that can be traded. (Different from cash crop that can be sold?) |
| T-F: What vitamins/minerals to third world countries lack? | Vitamin A - blindness, measles, malaria Iron - anemia, maternal hemorrhaging, Iodine - brain, pregnancy, development conditions |
| Thinking: Myth/cons for keto diets | Keto = high fat, low carb diet → incorrect RNI of 55% carbohydrates - difficult to maintain |
| Thinking: Myth/cons for Vegan diets | Vegans cannot always get the right amount of nutrients from plant sources - Calcium = lots of vegetables - Iron = plants not so easily absorbed (take vitamin c to absorb) - Proteins = not all essential amino acids found in plants |
| Thinking: Myth/cons for World Hunger | "There is not enough food to feed the world" - More than enough food - mostly geopolitical problems that cause food insecurity - countries don't want to spend the money to transport food across the world |
| Thinking: Myth/cons for Organic Foods | "Organic foods are better in all ways" - Organic food production is not always better than conventional - Labels are meaningless "antibiotic-free", "free range", "all-natural" - Not always healthier (no more or less vitamins) - animal welfare |
| Thinking short answer: Groups that use food banks the most | Income assistance recipients working poor seniors lone mothers children (under 17) represent 41% of clients |
| Thinking short answer: Poverty hunger connection — What contributes to poverty… | Economic factors - unemployment, low wages, high food prices Social - housing, water, healthcare, education, access to info; discrimination Environmental - no access to food outlets, pollution, inefficient use of land , climate change Political |
Created by:
ttap21