Nutrition and Caloric Values Quiz

Definition of a Calorie

• A Calorie is the amount of heat energy needed to raise the temperature of one liter of water by one degree Celsius.

Energy from Food

• Carbohydrates provide 4 Calories per gram.
• Fat (lipids) provide 9 Calories per gram.
• Protein provides 4 Calories per gram.
• Alcohol provides 7 Calories per gram, but is not a nutrient.

Calculating Calories from Food

• Multiply the number of grams of a macronutrient by the number of Calories per gram.

Total Calories Calculation

• Add the number of calories from fat, carbohydrates, and protein to determine the total number of calories in a food.

Percentage of Calories

• Divide the number of calories from a specific macronutrient by the total number of calories, then multiply by 100 to get the percentage of calories from that macronutrient.

Food Choices

• Factors influencing food choices include: availability, cost, convenience, emotional factors, social factors, cultural factors, advertising/marketing, habit, positive association, personal preference, values and beliefs, and health.

Canada’s Food Guide

• Guides healthy eating for Canadians 2 years of age and above.
• Uses nutrition research to provide advice on healthy food choices for overall well-being.
• The 5 basic characteristics of a healthy diet are: adequacy, balance, calorie control, moderation, and variety.

Nutrient Density

• Measure of nutrient content per serving's calorie content.
• Higher nutrient density indicates a more nutritious food choice.

Eat Well Plate

• Visual guide to promote balanced meal portions.
• Half of the plate should be vegetables and fruit.
• Includes whole grain foods and protein sources, with plant-based protein prioritized.

CFG Key Recommendations

• Eat a variety of healthy foods every day.
• Consume plenty of vegetables and fruits, whole grain foods, and protein foods.
• Choose plant-based protein sources more often.
• Opt for healthy fats instead of saturated fats.
• Limit highly processed foods.
• Limit added sodium, sugars, and saturated fats in meals and snacks.
• Make healthier choices when dining out.
• Drink plenty of water.
• Replace sugary drinks with water.
• Use food labels to make informed choices.
• Understand how food marketing can influence choices.

Basic Definitions

• Nutrition: The study of nutrients in food, how they are used in the body, and human food-related behaviors.
• Food: Any substance that the body can take in for nourishment and survival.
• Diet: The foods and beverages habitually consumed.
• Nutrients: Components of food that the body needs for optimal functioning.

Nutrient Types

• Energy-Providing Nutrients: Carbohydrates, fats (lipids), and proteins.
• Other Nutrients (non-energy containing): Water, vitamins, and minerals.

Essential, Non-Essential and Conditionally Essential Nutrients

• Essential Nutrients: Must be obtained from food because the body cannot produce sufficient amounts. Examples include minerals, linoleic and linolenic acids, and essential amino acids.
• Non-Essential Nutrients: Can be produced by the body in sufficient amounts for optimal health. Examples include stearic acid, tyrosine, and alanine.
• Conditionally Essential Nutrients: Normally produced by the body, but require dietary intake under specific conditions. Examples include histidine, which is essential during growth periods, and glycine, which is essential during late pregnancy.

Food Energy

• Kilocalorie (Calorie): The amount of heat energy needed to raise the temperature of one liter of water by one degree Celsius.

Test your knowledge on the concept of calories, their calculation from macronutrients, and factors that influence food choices. This quiz covers the energy provided by carbohydrates, fats, proteins, and alcohol, as well as how to determine caloric values in food items.