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Questions and Answers
What is the recommended daily percentage of carbohydrates in a 2000 Cal diet?
Which vitamin is primarily involved in collagen synthesis and boosting immune function?
Which nutrient is considered a macronutrient that provides 9 Cal/g?
What is the primary function of minerals in the body?
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Which trace mineral is essential for oxygen transportation in the body?
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Which of the following is a function of calcium in the body?
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Which of the following dietary suggestions is a key message from Canada's Food Guide?
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Study Notes
Essential Nutrients
- Essential nutrients are categorized as macronutrients and micronutrients.
- Macronutrients include carbohydrates, fats, and proteins.
- Micronutrients include vitamins and minerals.
Recommended Nutrient Intake
- Carbohydrates should make up 45-65% of daily diet.
- Proteins should make up 10-35% of daily diet.
- Fats should make up 20-35% of daily diet.
- For a 2000 calorie diet, carbohydrates should comprise 250g/day, proteins 100g/day, and fats 66.7g/day.
- Saturated fat intake should be limited to less than 200 calories or 22.2g/day.
Vitamins
- Vitamins are organic substances that regulate growth, metabolism, and various bodily functions.
- They are not a direct source of energy.
- There are 13 essential vitamins categorized as fat-soluble and water-soluble.
- Excessive intake of vitamins can lead to hypervitaminosis.
Minerals
- Minerals are inorganic elements that regulate bodily functions.
- Essential minerals are categorized as major minerals (needed in larger amounts) and trace minerals (needed in smaller amounts).
Sodium
- Sodium is essential for fluid balance, nerve transmission, and muscular contractions.
- Recommended intake is 1500-2300mg/day.
Potassium
- Potassium is crucial for fluid balance, nerve impulses, and muscle activity.
Iron
- Iron is essential for oxygen transportation in the body.
- Two types of iron exist: heme iron and non-heme iron.
- Recommended intake is 8mg/day for men and 18mg/day for women.
Calcium
- Calcium is a key component of bones and teeth, involved in nerve transmissions, and blood clotting.
- Recommended intake for adults aged 19-50 is 1000mg/day.
Water
- Water is essential for bodily functions and comprises 50-60% of total body weight.
- Recommended intake is 2-4L/day.
- Dehydration can lead to thirst and other symptoms.
Daily Water Balance
- Daily water intake consists of metabolism (10%), moist food (30%), and beverages (60%).
- Daily water output includes sweat (8%), feces (4%), insensible losses (28%), and urine (60%).
Canada's Food Guide
- Emphasize variety in food consumption.
- Prioritize cereals, breads, vegetables, and fruits.
- Reduce fat intake.
- Limit or reduce salt, caffeine, and alcohol.
- Maintain a healthy body weight.
Eating for Good Health
- Consume nutrients from various food groups daily.
- Choose lower-fat options more often.
- Opt for whole-grain and enriched products.
- Prioritize dark green and orange vegetables and orange fruits.
- Choose lower-fat milk products.
- Select leaner meats, poultry, and fish, as well as dried peas, beans, and lentils.
- Limit salt, alcohol, and caffeine intake.
- Read food labels carefully.
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Description
This quiz covers the essential nutrients, including macronutrients and micronutrients, along with recommended intake guidelines. Learn about the roles of carbohydrates, proteins, fats, vitamins, and minerals in maintaining a healthy diet. Test your knowledge on nutrient recommendations for a balanced diet.
