Nutrition Science and Diet Basics

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Questions and Answers

Which type of food is considered minimally processed and retains its natural nutrients?

Processed Foods

Whole Foods (correct)

Canned Foods

Fast Foods

A balanced diet includes only processed foods and junk food.

False

What is malnutrition?

A condition resulting from inadequate or excessive nutrient intake, affecting health.

As people age, their metabolism ______ down and their nutritional needs change.

slows Signup and view all the answers

Which of the following diets is high in fats and low in carbohydrates?

Keto Diet Signup and view all the answers

Match the health influencers to their impact on health:

Tobacco = Increases risk of lung cancer and heart disease Alcohol = Can lead to liver disease Substance Abuse = Causes severe health and psychological consequences Physical Activity = Improves cardiovascular health Signup and view all the answers

What nutritional adjustments might older adults need?

Fewer calories but more nutrients such as calcium and vitamin D. Signup and view all the answers

Nutrient excess can lead to health problems such as vitamin toxicity.

True Signup and view all the answers

What is the recommended amount of sleep for optimal health?

7-9 hours Signup and view all the answers

Chronic stress can lead to improved immune function.

False Signup and view all the answers

What are functional foods?

Foods that have a beneficial effect on health beyond basic nutrition. Signup and view all the answers

A balanced diet is important because __________ can sometimes cause imbalances or health issues.

supplements Signup and view all the answers

Match the following food sources with their corresponding nutrients:

Avocados = Fats Meat = Proteins Fruits = Carbohydrates Dairy products = Proteins Signup and view all the answers

Which of the following techniques can help in reducing stress?

Mindfulness Signup and view all the answers

Canada's Food Guide provides recommendations for maintaining a balanced diet.

True Signup and view all the answers

What is one form of physical activity recommended each week?

150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise. Signup and view all the answers

Study Notes

Nutrition

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.

Food

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).

Diet

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).

Key Concepts

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.

Impact of Aging

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.

Health Influencers

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.

Health Practices

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.

Nutritional Basics

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 and Functional Foods

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).

Guidelines and Principles

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.

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Description

Explore the fascinating field of nutrition that investigates how food affects health and well-being. This quiz covers key concepts such as types of food, diets, and the implications of malnutrition and nutrient deficiencies. Test your knowledge on balanced and special diets as well!