Nutrition and Diet Quiz

Study Notes

Defined as the science studying interactions between living organisms and the substances consumed for sustenance.
Aims to understand food's effects on health, growth, and overall well-being.

Any substance consumed to provide nutritional support, including solids, liquids, and semi-solids.
Types of Food:
- Whole Foods: Minimally processed, retaining natural nutrients (e.g., fruits, vegetables, whole grains).
- Processed Foods: Altered from original state through processing (e.g., canned foods, snacks).

Refers to the habitual intake of food and drink by an organism.
Types of Diets:
- Balanced Diet: Varied foods in appropriate proportions to maintain health.
- Special Diets: Tailored for specific health conditions or goals (e.g., low-carb, low-fat).

Malnutrition: Resulting from inadequate or excessive nutrient intake, potentially affecting health.
Nutrient Deficiency: Insufficient essential nutrients leading to health problems (e.g., iron deficiency causing anemia).
Nutrient Imbalances: Can result in health issues such as metabolic syndrome or osteoporosis.
Keto Diet: High-fat, low-carbohydrate diet inducing ketosis; may lead to malnutrition.
Nutrient Excess: Overconsumption of certain nutrients can result in health problems (e.g., vitamin toxicity).
Excess Nutrient Storage: Storing too many nutrients, especially fats and carbohydrates, can lead to obesity.

Metabolism slows and nutritional needs change with age.
Older adults often require fewer calories but more nutrients (e.g., calcium, vitamin D) for bone health.
Food choices significantly affect the health of older adults.

Tobacco: Increases risks for heart disease, lung cancer, and respiratory disorders.
Alcohol: Excessive consumption linked to liver disease and cardiovascular issues.
Substance Abuse: Misuse of drugs can lead to severe health and psychological consequences.
Physical Activity: Regular exercise enhances cardiovascular health and maintains healthy weight.
Sleep: Aim for adequate sleep (7-9 hours) to prevent health issues like obesity and depression.
Stress: Chronic stress contributes to high blood pressure, heart disease, and immune function decline.
Home and Work Environment: Safe and supportive conditions promote well-being and reduce stress.

Sleep: Emphasize quality and duration for optimal health.
Exercise: Engage in moderate (150 mins) to vigorous (75 mins) weekly physical activity.
Reduced Stress: Adopt techniques like mindfulness and meditation for stress management.

Carbohydrates: Primary energy source found in fruits, vegetables, and grains.
Fats: Essential for cell function and hormone production; sourced from avocados, nuts, and oils.
Proteins: Crucial for tissue repair and immune function; found in meat, beans, and dairy.
Kilocalorie: Unit of energy measurement from food.
Gram: Metric unit for measuring food and nutrients.

Supplements:
- Elemental Diet: Nutrients in simplest form, used for severe digestive issues.
- Caution: Not a substitute for a balanced diet; potential for imbalances exists.
Functional Foods: Provide health benefits beyond basic nutrition; may reduce disease risk (e.g., fortified foods, probiotics).
Basic Foods: Whole foods rich in essential nutrients without additives (e.g., fruits, vegetables, whole grains).

Canada’s Food Guide: Offers recommendations for a healthy diet, including food group proportions.
ABCMV Principles:
- Variety: Ensure diverse food intake for balanced nutrition.
- Moderation: Prevent excessive consumption of any food type.
Calorie Control: Manage calorie intake to maintain health.