Human Nutrition Chapter 2 Quiz

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Questions and Answers

What is the minimum percentage of ingredients that must be organic for a product to be labeled "Organic" in Canada?

90%

100%

85%

95% (correct)

Which food group is best measured using a "fist" as a portion size guide?

Nuts

Grains (correct)

Fruits

Meat

Why is it recommended to record food intake in detail for the diet analysis assignment?

To ensure the accuracy of the nutrient information in the Diet & Wellness Plus program. (correct)

To make it easier to identify portion sizes.

To help track progress towards dietary goals.

To make it easier to enter the information into the Diet & Wellness Plus program.

What is the primary reason for using the "Create Own Foods from Recipes" function in Diet & Wellness Plus?

To enter foods that are not available in the program's database. (A) Signup and view all the answers

Which of the following food items can be directly entered into the Diet & Wellness Plus program without needing to create a custom food?

Big Mac (C) Signup and view all the answers

Which of the following dietary principles promotes the consumption of foods in proportion to each other, ensuring adequate intake of all essential nutrients?

Balance (A) Signup and view all the answers

What is the key feature that distinguishes ultra-processed foods from wholesome options?

They contain numerous additives and ingredients not commonly found in home kitchens. (A) Signup and view all the answers

Which dietary pattern is specifically designed to address hypertension?

DASH (C) Signup and view all the answers

The term 'nutrient density' measures which of the following?

The amount of energy provided by a food source relative to the amount of vitamins and minerals it contains. (A) Signup and view all the answers

Which of the following is NOT a principle of dietary planning?

Convenience (C) Signup and view all the answers

What is the primary purpose of creating a diet record?

To identify trends or patterns in food choices and consumption habits. (A) Signup and view all the answers

Which dietary guideline emphasizes the consumption of a variety of foods from different food groups?

Variety (C) Signup and view all the answers

What is the recommended approach to promoting a healthy dietary pattern?

Minimizing processed food and maximizing whole foods. (D) Signup and view all the answers

Which of the following is NOT considered a whole grain option?

Multigrain Bread (D) Signup and view all the answers

According to the content, what is the difference between fortified foods and enriched foods?

Fortified foods have nutrients added that were never present, while enriched foods replace nutrients lost during processing. (C) Signup and view all the answers

According to the information provided, which of the following food items would be considered minimally processed?

Home-made mashed potatoes (C) Signup and view all the answers

Which of the following is an example of a nutrient warning on a food label?

High in Sodium (B) Signup and view all the answers

Which of the following nutrients are considered to be part of the 'nutrients you want less of' according to the information provided?

Fat, Saturated Fat, Sugars, Sodium (A) Signup and view all the answers

Why is it recommended to select vegetables and fruits of differing colors on your plate?

Different colors provide a wider range of vitamins, minerals, and antioxidants. (A) Signup and view all the answers

According to the provided information, what is the primary reason why whole fruits are recommended over fruit juices?

Whole fruits provide more fiber, vitamins and minerals than fruit juices. (C) Signup and view all the answers

The information provided states that food labels are mandatory. Which of the following information is REQUIRED to be present on a food label?

Serving Size (portion size), Key Nutrients in grams (before preparation), % Daily Value of Key Nutrients (C) Signup and view all the answers

Why is it important to be aware of the % Daily Value (DV) information on food labels?

All of the above (D) Signup and view all the answers

What does the ingredient list on a food label indicate?

The order of ingredients by their weight/amount, with the ingredient present in the largest amount listed first. (D) Signup and view all the answers

According to the content, what is NOT considered as a food that would be exempt from food labelling requirements?

A freshly baked loaf of bread sold at a bakery (B) Signup and view all the answers

Which of the following food items is listed as an example of a food that has been highly processed?

Apple fritter (C) Signup and view all the answers

You want to buy a food item that is considered a "good source" of a certain nutrient. What is the minimum % Daily Value (DV) that the product needs to have for that nutrient to be considered a "good source"?

15% (C) Signup and view all the answers

What does the "Lite" designation on a food label indicate?

It depends on the specific product. The "Lite" designation may refer to a reduction in fat, calories, or sodium. (C) Signup and view all the answers

Study Notes

Human Nutrition Course - Winter 2025: Study Notes

Term Tests: All tests occur during class time
- Test 1 (Feb 4): Sections 1.1, 1.2, 1.4, Highlight 1; 2.1, 2.2, 2.3; Appendix E, 1.3, 1.5; Chapters 3, 4, 5, 6, Appendix D, Highlight 2
- Test 2 (Mar 4): Chapters 7, 8, 9, 10, 11, Highlight 10
- Test 3 (Apr 3): Chapters 12, Highlight 12, 13, Highlight 13, 14, Highlight 14, 19, Highlight 18, Highlight 19, Chapter 1.6, 15, Appendix F, 20, 21, Highlight 21

Chapter 2: Healthy Diets and Eating Patterns

Healthy Diet Principles:
- Prioritize whole foods over processed foods
- Increase fruits and vegetables
- Choose lean protein and low-fat options
- Limit red meat consumption
- Focus on plant-based protein sources
- Consume adequate water
- Choose nutrient-dense foods with low added sugars, fats, and salt
- Several eating patterns align with a healthy diet: Mediterranean, Nordic, DASH (for hypertension), MIND (brain health). Canada's Food Guide and MyPlate (US) are also important resources.
Diet-Planning Principles:
- Adequacy: Sufficient energy, macro and micronutrients for health
- Balance: Foods in proportions for the body’s needs
- kcalorie Control: Managing energy intake relative to expenditure
- Nutrient Density: Comparing nutrients per kcalorie; higher is better
- Moderation: Appropriate amounts of nutrients
- Variety: Eating diverse foods within food groups

Canada's Food Guide (CFG)

Plant-Based Protein (PBP):
- CFG emphasizes plant-based protein sources
- Increased fiber intake, less red meat, and unsaturated fats (nuts, seeds avocado)
- Be mindful of B12 and D vitamins, as well as potential iron and calcium needs
Whole Grains:
- CFG encourages whole grains (brown rice, oats). Most are not whole grains.
- Differentiate between refined, enriched, and fortified grains
- Choose whole grains over refined or processed
- Avoid added fats, salts, and sugars in grains
- Check labels using "whole grain…" in the ingredient list
Vegetables and Fruits:
- Aim for diverse colored vegetables and fruits
- Choose fresh, frozen, canned, or dried without added salt or sugar
- Whole fruit is better than juice
- Explore resources on increasing fruits and vegetables in your diet e.g. half your plate
Fruit Juices:
- Lack fiber compared to whole fruits
- Whole fruits are better satiety
- 100% juices can be beneficial for extra energy
- Be careful of sweetened drinks as they mainly contain water, added sugars, and little juice

Food Labels

Nutrition Information:
- Required elements include the Nutrition Facts table, Ingredient List and Claims (voluntary).
- Mandatory front-of-package labelling for foods with high saturated fat, sugar or sodium.
- Some foods exempt; e.g. plain coffee, tea, spices, small business products made/sold in the same establishment.
- Labels list ingredients by weight, starting with the heaviest
Daily Value (DV):
- A comparison against a 2000 kcal diet, appropriate for sedentary younger women, active older women, and sedentary older men.
- 2500 kcal diet for many men, teenage boys, and active younger women.
- Track nutrients like calcium, iron, and fiber, and reduce fat, saturated fat, sugars, and sodium.
Portion Size:
- Use visual guides: fist (grains), cupped hand (nuts), thumb (tablespoons), fingertip (teaspoons), palm/deck of cards (meat, poultry, fish)

Diet Analysis Assignment

Details: Record food intake in detail over three days, including specific ingredients and quantities. Example: Precise amounts, not just "chicken stir fry"
Diet & Wellness Plus (DWP): Input the detailed food records into the DWP program on MindTap. Create a profile, and consider label reading for more accurate nutrient analysis.
Document Submission: The DWP program is not perfect. Use the closest match and capture nutrients accurately through creating custom foods

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Description

Test your knowledge on healthy diets and eating patterns with this quiz based on Chapter 2 of the Human Nutrition course. Learn about the principles of a healthy diet, the importance of whole foods, and various dietary patterns that promote optimal health. Perfect for preparing for the upcoming term tests!