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Questions and Answers
What is the primary function of the Estimated Average Requirement (EAR)?
Canada's Food Guide recommends sugary beverages as a main beverage choice.
False
What does HACCP stand for?
Hazard Analysis Critical Control Point
The __________ is responsible for breaking down proteins in the stomach.
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Match the following nutrients with their corresponding claims:
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Which method of absorption does not require energy?
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Metabolism consists of only catabolic reactions.
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Name one preventative measure for food allergies.
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The __________ intake is the amount of nutrients needed before toxicity occurs.
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Which of the following is NOT considered a priority allergen?
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What is the main difference between interventional studies and observational studies?
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Causality means that two events are only related, but one does not influence the other.
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What are the four main categories of macronutrients?
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Essential nutrients are those that the body _________ produce.
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Which food is an example of high nutrient density?
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Match the type of evidence with its description:
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What is the recommended range for carbohydrate intake in the Acceptable Macronutrient Distribution Range (AMDR)?
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Moderation in a healthy diet means to avoid all processed foods.
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Study Notes
Types of Nutrition Research
- Interventional studies involve manipulating variables to observe effects on outcomes.
- Observational studies focus on observing and collecting data without changing any variables.
Differences between Study Types
- Observational studies do not alter variables, while interventional studies do, allowing for cause-effect analysis.
Types of Evidence
- Anecdotal evidence relies on personal experiences and may be misleading, while scientific evidence relies on empirical research and observation for credibility.
Causality vs Association
- Causality indicates a direct influence (e.g., smoking causing lung cancer).
- Association denotes a correlation without direct influence (e.g., ice cream sales and drowning rates both increase in hot weather).
Macronutrients vs Micronutrients
- Micronutrients include vitamins and minerals essential for health.
- Macronutrients consist of carbohydrates, proteins, lipids, and water, which are needed in larger amounts.
Essential vs Non-Essential Nutrients
- Essential nutrients must be obtained through diet since the body cannot produce them.
- Non-essential nutrients can be generated by the body itself.
Characteristics of a Healthy Diet
- Variety ensures inclusion of different food groups.
- Balance between energy intake and physical activity plus selection of nutrient-dense foods.
- Moderation involves controlling portion sizes to prevent overconsumption.
Nutrient Density
- High nutrient density foods contain more vitamins and minerals per calorie (e.g., vegetables and fruits).
- Low nutrient density foods have fewer nutrients per calorie (e.g., cakes and sodas).
Healthy Eating Guidelines
- Practice mindfulness in eating habits.
- Prepare meals at home.
- Share meals with others to enhance the eating experience.
AMDR (Acceptable Macronutrient Distribution Range)
- Recommended daily caloric intake percentages:
- 10-35% from protein
- 45-65% from carbohydrates
- 20-35% from fat
- Focus on overall dietary patterns rather than individual meals.
DRIs (Dietary Reference Intakes)
- EAR (Estimated Average Requirement): meets needs of half the population.
- RDA (Recommended Daily Allowance): covers 97% of the population's nutrient needs.
- UL (Tolerable Upper Intake Level): maximum nutrient intake to avoid toxicity; not all nutrients have UL.
- AI (Adequate Intake): based on observed average intake without sufficient evidence for a specific amount.
Importance of Food Guides
- Aims to improve health outcomes and reduce nutrition-related diseases by providing nutrient requirements guidance.
Canada’s Food Guide 2019
- Promotes healthy eating habits and food choices, recommending specific beverage and food group selections.
Beverage Recommendations
- Water is prioritized; other acceptable options include unsweetened coffee, tea, and lower-fat milk alternatives.
Food Labels
- Include packaging information and marketing elements.
Label Reading
- Ingredients are listed in order of weight.
- Components on food labels include graphics, Nutrition Facts, ingredients list, nutrition claims, and health claims.
Comparing Products
- Daily percentage value helps assess nutrient content; 5% is considered low, while 15% is high.
Health Claims
- Indicate potential reductions in disease risk or other functional assertions.
Nutrient Claims for Decreasing Certain Nutrients
- “Free”: negligible amount (e.g., sodium-free).
- “Low”: small amount (e.g., low-fat).
- “Reduced”: at least 25% less than compare product.
- “Light”: reduced in fat or calories.
Nutrient Claims for Increasing Certain Nutrients
- “Source”: significant amount of a nutrient (e.g., source of fiber).
- “High” or “Good Source”: contains a substantial quantity (e.g., high in vitamin C).
- “Very High” or “Excellent Source”: very high contents (e.g., excellent source of calcium).
Food Safety
- Includes protocols to ensure safe food handling and consumption.
HACCP (Hazard Analysis Critical Control Points)
- Involves steps like hazard identification, critical control points establishment, and monitoring procedures.
Digestive Organs and Functions
- Mouth initiates mechanical digestion; salivary amylase breaks down starch.
- Food travels via the pharynx to the esophagus through peristalsis.
- In the stomach, pepsin and gastric acid aid digestion, with the mucus lining protecting the stomach walls.
- Small intestine uses bile and pancreatic enzymes for nutrient absorption; villi and microvilli increase absorption surface area.
- Water is reabsorbed in the large intestine before elimination.
Enzymes
- Catalysts that lower activation energy needed for biochemical reactions.
Metabolism
- Comprises all biochemical reactions vital for life.
- Catabolism involves breaking down molecules to release energy.
- Anabolism focuses on synthesizing complex molecules, requiring energy input.
Methods of Absorption
- Active transport, facilitated diffusion, passive diffusion, and osmosis.
Food Allergens
- Priority allergens include eggs, milk, peanuts, tree nuts, fish, crustaceans, soy, wheat, and others.
Allergies vs Intolerances
- Allergies may trigger severe reactions affecting the nervous system; intolerances generally cause mild digestive symptoms.
Preventative Measures for Food Allergies
- Read food labels carefully.
- Avoid cross-contamination.
- Maintain proper hand hygiene.
- Carry an epinephrine auto-injector for emergencies.
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Description
Explore the various types of nutrition research, including interventional and observational studies. Understand the key differences between interventional studies, observational studies, and the forms of evidence such as experimental and anecdotal evidence. This quiz will deepen your knowledge of research methodologies in nutrition.
