Module 1

Question 1

Diet excersize can affect

Answer 1

• how we look/feel
• how we preform
• our chances of getting sick
• life expectancy
• quality of life
  most sickness and disease can be prevented via diet and excersize

Question 2

purpose in studying nutrition

Answer 2

• science linking food consumpotion to better health and reduced disease

Question 3

average lifetime you will eat

Answer 3

70 000 meals

Question 4

5 leading causes of death in ca

Answer 4

1 cancer
2 heart disease
3 stroke
4 respiratory diseases
5 accidents

Question 5

which illness are related to diet

Answer 5

1 cancer
2 heart disease
3 stroke
6 diabetes
7 alzhiemers
10 kidney disease

Question 6

two leading cuases of preventable death in ca are related to…

Answer 6

smoking and obesity

Question 7

how many ca die every year from cancer or heart disease

Answer 7

150 000

Question 8

nutrient dense foods

Answer 8

more bang for your buck, even though they may seem more expensive

Question 9

6 categories of foods

Answer 9

• carbs
• protein
• lipids
• vitamins
• minerals
• water

Question 10

3 functional categories of nutrient

Answer 10

1 provide energy
2 growth and development
3 regulate body processes

Question 11

carbs

Answer 11

• carbon, hydrogen, oxygen
• 4 k cal per gram
• gives us energy

Question 12

two types of carbs

Answer 12

simple (sugars)
complex (rice pasta bread potatoes)

Question 13

protein

Answer 13

• carbon, hydrogen, oxygen, nitrogen
• 4kcal per gram
• bone and muscle health, blood cells, immune system
• most NA eat 9x recommended

Question 14

lipids

Answer 14

• carbon hydrogen oxygen
• 9kcal/gram
• energy for lower intesity activities

Question 15

two types of lipids

Answer 15

• saturated (animal fats, solid)
• unsaturated (plant oils, liquid)

Question 16

vitamins

Answer 16

• enable chem reactions
• 13 vitamins
• fat soluable (A D E K)
• water soluable (C B)

Question 17

minerals

Answer 17

• nervous system, cells, water balance, skeletal system
• 16 + essential minerals

Question 18

water

Answer 18

• H and O
• human body 60%+ water
• nutrient and waste transport, solvent, lubricant

Question 19

fluid intake recommendations

Answer 19

• men 12 cups (3L
• women 9 cups (2.25L)

Question 20

alcohol

Answer 20

• 7kcal per gram

Question 21

kilocalorie

Answer 21

amount of heat energy required to raise the temp of 1 L of water ! degree

Question 22

typical NA diet

Answer 22

men- 2400-3200 kcals day
women- 1800-2400 kcals per day

Question 23

avergae breakdown from total calories consumed

Answer 23

17% protein
50% CHO
33% fat

Question 24

recommendend diet for active people

Answer 24

12-15 % protein
50-65% CHO
20-25% fat

Question 25

new trend for avtive people

Answer 25

30% Protein 40% cho 30% fat (low carb, higher pro and fat)

Question 26

what do NA consume too much of

Answer 26

salt, sugar, fat, alcohol - dont get enough healthy carbs, pro, lipids, vitamins, minerals and fiber

Question 27

suggestions for canadian diet

Answer 27

- less animal protein - more plant protein - less ismple cho - more complex cho - more vitamins, minerals, water

Question 28

factors that influence eating

Answer 28

hunger- biological appetite- psychological satiety- feeling full

Question 29

the hypothalamus

Answer 29

- region of brain that regulates hunger and fullness - signals sent by nerves telling us to ear or stop eating

Question 30

problem with hypothalamus

Answer 30

we can get full before we even get a signal from the brain to stop eating

Question 31

nutrient dense food vs calorie concentrated food

Answer 31

nutrient dense (high in fiber) make us feel more full than calorie dense meals like fast food

Question 32

appetite can be affected by a wide variety of external forces

Answer 32

enviromental and psychological - favourite foods, flavours - apperance, smell - stress, depression - routines, habits - advertising - convienence

Question 33

tips to maintian healthy body weight

Answer 33

- eat brekafast to kickstart metabolism - eat smaller meals, more often - stay hydrated but not in liquid kcals

Question 34

5 steps to lose belly fat

Answer 34

- eating in reverse, carbs early, protein later - eat more fiber - red wine in evening (antioxidant, tissue inflammation - muscle confusion in workouts - measure waist weekly

Question 35

know your 5 Dr. OZ

Answer 35

1 blood pressure 2 waist size 3 weight 4 cholesteral 5 blood sugar

Question 36

high BP

Answer 36

causes crakc sin your arteries and kidneys, leads to strokes and heart attacks

Question 37

Blood pressure numbers

Answer 37

- top is systolic (pressure the heart beats while pumping blood which is the best lifelong measurement for hypertension - above 140 is high

Question 38

waist size

Answer 38

- then omentum is the fat that accumulates in the mid-section, causes corornary disease, diabetes, high BP - belly fat sends out toxic chem, posisons liver (high BP), squeezes kidneys (high BP), interfenes with insulin taking sugar out of bloodstream (diabetes)

Question 39

omentum

Answer 39

the belly fat that accumulates in the mud section

Question 40

belly fat

Answer 40

- poisons liver - squeezes kidneys - interferes with insulin tkaing in BS

Question 41

weight and obesity

Answer 41

men 25% body fat women 30% fat - 2/3 americans overweight - 1/3 americans obese

Question 42

cholesterol and heart attacks

Answer 42

- high cholesterol is major risk for cardiovasular disease - blood test

Question 43

cholesterol carried in 2 types

Answer 43

HDL- high density lipoproteins needs to be 50mg or better HEALTHY - LDL- low desnsity lipoproteins should be under 100mg UNHEALTHY

Question 44

fasting blood sugar

Answer 44

- testing this measures risk for diebetes