HFA Exam Review 2025 PDF

HFA Exam Review 2025 Exam Format: 1.​ multiple choice - 15 questions (15 marks) 2.​ True or False - 10 questions (10 marks) 3.​ Short Answers - 3 short answer questions (20 marks) 4.​ Long Answer - 1 case study (20 marks) Units of Study: Unit 1: Kitchen and Food Safety ​ Safety...

HFA Exam Review 2025 Exam Format: 1.​ multiple choice - 15 questions (15 marks) 2.​ True or False - 10 questions (10 marks) 3.​ Short Answers - 3 short answer questions (20 marks) 4.​ Long Answer - 1 case study (20 marks) Units of Study: Unit 1: Kitchen and Food Safety ​ Safety and sanitation ○​ Review and intro ○​ Safety and sanitation procedures ○​ Food safety terms and foodborne illness ​ Kitchen safety ○​ Kitchen safety ○​ Washing hands ○​ Fire safety ​ Safe at Home ​ Tools and techniques (not on exam) ​ Measuring (not on exam) ​ Reading a recipe (not on exam) Unit 2: Nutrition and Health ​ Intro to Health Eating ​ Canadian Food Guide ​ Nutritional Status of Canada ​ Carbohydrates ​ Vitamins and Minerals ​ Digestion (not directly on the exam, but should know what organ absorbs nutrients, and digestion rate of macronutrients) ​ Water ​ Athletes and nutrition ​ Fats ​ Protein Unit 3: Eating Patterns and Trends ​ Life Stages ​ Healthify and Special Diets  ​ Meal Planning and Budgeting (not directly on exam, but concepts could be brought into short answers) ​ Healthy Swaps and Quick Meals (not directly on exam, but concepts could be brought into short answers) ​ Alcohol ​ Metabolism and Energy Balance ​ Breakfast (not directly on exam, but concepts could be brought into short answers) Unit 4: Local and Global Food Issues ​ Nutrition Trends ​ Organic and Local Food ​ GM Foods ​ Food Security Questions: Unit 1: Safety 1.​ How do you safely use a knife? And carry a knife? Which is safer: a dull or sharp knife? ○​ Make sure to curl your fingers and never raise the knife above your knuckles. Point the knife downwards when you are carrying it and if you are in the kitchen with other people yell “knife”. A sharp knife is safer than a dull knife because you are not using as much force with a sharp knife. 2.​ What are the first things you should do when entering a kitchen? How do you prepare yourself? ○​ Wash your hands for at least 20 seconds. Tie back long hair, take jewelry off, put bandaid on cuts and then use latex or rubber gloves to avoid having the bandaid falling off. Wear a clean apron and roll long sleeves up. Clean surface and sinks. 3.​ What is cross contamination? ○​ Harmful substances go from one object to another such as bacteria from raw chicken getting onto fresh fruits and vegetables because the area was not cleaned. 4.​ What is the danger zone? ○​ 5C to 60C 5.​ What are the 4 ways to fight Bacl ○​ Clean - wash hands and surfaces often, separate - don’t cross contaminate, chill- refrigerate properly, cook- to a proper temperature. ○​ clean , separate, chill, cook  6.​ What is the 2-2-4 rule? ○​ Foods should not be left outside after being cooked for 2 or more hours. ○​ Foods should be stored 2 inches deep in the fridge ○​ 4 days max. to eat leftovers. 7.​ What do you use to put out a fire? What should you never use to put out a fire in a kitchen? ○​ Use a lid to smother the flame, use baking soda to put out the fire, or fire extinguishers. ○​ Never use water 8.​ Who are the vulnerable populations? ○​ Elderly people, pregnant women, children, people with illnesses. 9.​ What can cause food poisoning? ○​ Cross contamination, undercooked foods, 10.​What causes food to spoil? ○​ If the temperature in the fridge is not correct, avoid placing foods in areas with direct sunlight. Avoid moisture because it can cause bacteria to grow. ○​ Enzymes - natural protein in food to speed up chemical reactions in food, enzymes cause fruit to ripen but then later causes over-ripening and decay. ○​ Oxidation - food is exposed to oxygen causes fats to become rancid and can alter flavours, textures, and nutritional factors. 11.​What are the different types of foodborne illness? ○​ Salmonella(raw chicken), listeria, E. Coli(human and animal feces), norwalk virus, listeriosis 12.​What are the three types of contaminants? ○​ Physical - dirt, cutting raw meat and vegetables on the same cutting board. ○​ Chemical - Using a cleaning solution but then having some chemical residue left over on the counter. And fertilizers, pesticides, and herbicides. ○​ Biological - bacteria, viruses, bugs. Unit 2: Nutrients 13.​What is glucose and what role does it play in play in our bodies? ○​ Sugar, the body's primary source of energy 14.​What are the recommended plate proportions according to the Canadian food guide? ○​ Half plate of fruits and vegetables, a quarter of proteins, a quarter of healthy grains, a little bit of fats. 15.​What should you drink with each meal? ○​ Glass of water 16.​What are the 6 essential nutrients? ○​ Carbohydrates, proteins, fats, vitamins, minerals, water 17.​What are macronutrients? Define and give examples ○​ Carbohydrates: provides the body with energy. e.g. bread, rice, pasta, fruits and veggies. ○​ Proteins: Helps build and repair tissues, produces enzymes and hormones. E.g. meat, fish, eggs ○​ Fats: Provides long-term energy, supports cell growth, protects organs, aids in the absorption of fat soluble vitamins(ADEK) e.g. oils, butter, avocado, nuts. 18.​What are micronutrients? Define and give examples. ○​ Vitamins: supports immunity, energy production, bone health. E.g. fruits and vegetables, diary, meat. ○​ Minerals: Bone health, fluid balance, muscle functions. E,g, calcium, potassium, iron, magnesium, and zinc ○​ Water: hydration, digestion, temperature regulation. e.g. fruits and vegetables, water, other beverages. 19.​Define BMR ○​ Basal Metabolic rate - Minimum energy requirement to keep your body functioning while resting. Based on age, gender, body compositions, genetics ○​ How fast your body is burning calories at rest 20.​What is glycogen? And what happens when it goes unused? ○​ A long chain of glucose that is stored in the body, provides a quick energy source when your body runs out of glucose. It will eventually convert to fat. 21.​Who has a higher tolerance for alcohol, men or women? And why? ○​ Men because they have muscle mass and body weight. 22.​What happens when someone abuses alcohol? What happens if they continue over a longer period of time? ○​ They will become drunk and get addicted to alcohol. Can impact relationships and work, behavioral effects, immediate physical effects. Can affect the liver. 23.​What is ‘hitting the wall’? ○​ When endurance athletes run out of energy storage, then their body stops working efficiently for them to carry out the task. ○​ Can't keep going i.​ No energy ii.​ Dehydration What to eat before,during, after race Before during after -​ Complex carbs -​ Simple carbs -​ Protein -​ Even energy -​ Lots of glucose -​ Carbs -​ Glycogen storage -​ Water -​ water -​ Drink water -​ -​ Help with muscle cramping: Potassium (banana), Magnesium -​ protein 24.​What should someone eat or drink before participating in a high endurance physical activity? What will it do to help their body prepare? ○​ They should eat a lot of complex carbohydrates to replenish their energy stores. Eat a lot of foods such as pasta, rice, and bread. 25.​What should someone eat or drink during a high endurance physical activity? What will it do to help their body to keep going? ○​ Simple carbohydrates and drink electrolytes. Banana, granola bars. 26.​What should someone eat or drink after participating in a high endurance physical activity? What will it do to help their body repair? ○​ Eat proteins, carbohydrates, drink water. Carbs can replenish the energy used up during endurance, proteins can fix the tears in the muscles from exertions. 27.​Which organ absorbs most of the nutrients from our food? ○​ The small intestine 28.​What is the role of the liver? ○​ Produces bile, stores nutrients and vitamins, and filters blood 29.​What are the calories per gram from fat, protein, carbs, and alcohol? ○​ Proteins and carbs 4 calories/g, fats 9 calories/g, alcohol 7 calories/g 30.​Which macronutrient takes the longest to digest? 1.​ Fats take the longest to digest, up to 7 hours. 2.​ Protein 3.​ carbohydrate 31.​What effect does sugar have on your body and brain? ○​ It raises the dopamine levels in your brain and it does not go down the longer you eat it. Therefore, you will always want to eat it. It gives your body energy to function but it's simple carbs so you run out of energy really quickly. 32.​Carbohydrates:​ ​ What are the two types of carbohydrates? ○​ Simple and complex carbohydrates  ​ What is the glycemic index? ○​ How quickly a carb raises the blood sugar levels ○​ Low glycemic index: nuts, veggies, healthy grains (while wheat bread, low grain food) ○​ High: gummies/gummies/pop ○​ When would we want something high on the glycemic index? When we need quick energy, during sports ​ What functions do carbohydrates perform in our bodies? ○​ Main source of energy ​ Which component cannot be digested and therefore gives us no calories? ○​ Fibres cannot be digested therefore giving us no calories. 33.​Protein: ​ What are complete proteins? ○​ Complete protein contains all the 9 essential amino acids. ​ What are incomplete proteins? ○​ Do not contain all 9 essential amino acids ​ What functions do proteins perform in our bodies? ○​ Fixes the tears in muscles after a workout, amino acids help muscle growth 34.​Fat: ​ What are trans fats? Give an example ○​ They are hydrogenated fats that make double bonds into single bonds. Turn liquid oils into solid fats. e.g. Margarine, shortening ​ What are saturated fats? Give an example ○​ Saturated fats are solid at room temp. (butter) No double bonds. ​ What are unsaturated fats? Give an example ○​ Have at least one double bond and is liquid at room temperature. E.g. Olive oil. ​ What functions does fat perform in our bodies? ○​ Provides the body with energy and helps cell functions. It also protects our organs with visceral fats. ​ Which fat is banned in Canada? ○​ Artificial trans-fat is banned in Canada ​ What are the two types of fat we build up in our bodies? ○​ Visceral fats - around the internal organs and subcutaneous fats - under the skin. 35.​Vitamins and Minerals: ​ What functions do vitamins and minerals perform in our bodies? ○​ Bone health, fluid balance, muscle functions, supports immunity, energy production.  ​ What are fat and water soluble vitamins? Define and give an example. ○​ Fat soluble - ADEK ○​ Water soluble - B1 B2 B3 B5 B6 B7 B9 B12 vitamin C. 36.​Water: ​ What functions does water perform in our bodies? ○​ Hydration, temperature regulation, helps with digestion, lubricates joints. ​ What percentage of our body is made up of water? ○​ 50-70% depending on age and gender etc. Unit 3: Eating Patterns and Trends 37.​What is a fad diet? Why are some of the concerns surrounding them? Give an example of a fad diet. ○​ Fad diets are trending diets because they are supposed to be easy and quick ways to lose weight, normally without any workouts required. They are usually lacking in some necessary nutrients or limit portion sizes causing health concerns. The results also may not last, causing diet cycles that have detrimental affects on human health. An example of a fad diet is the grapefruit diet. 38.​What vitamins and minerals are important for pregnant women? What foods should they eat to get them? How many extra calories do they need and when? ○​ Folic acid, iron, calcium, vitamin D, iodine, omega 3 fatty acids, vitamin B12, and zinc. Eating a lot of fruits and vegetables, whole grains, proteins, dairy and dairy alternatives, and healthy fats. ○​ They need 300 additional calories in the second and third trimester. 39.​What nutritional needs do adolescents have? ○​ They need more calcium for proper bone growth as well as more proteins to allow their muscles to grow properly. Iron is also essential for boys and girls; girls because they start their menstrual cycle, boys need more for lean muscle growth. 40.​What nutrients should teenage girls specifically focus on ensuring they have enough of? ○​ Calcium, vitamin D, and iron 41.​What should someone with/ at risk of heart disease avoid eating? What should they eat? ○​ Avoid eating foods high in fats because it can cause fat build up in the arteries in the heart. Also avoid high sodium foods because they can increase blood pressure. They can eat healthy foods such as fruits and vegetables, whole grains, healthy proteins, and drink a lot of water.  42.​Explain what diabetes is and how it affects the body? What should someone with diabetes eat, and what should they not eat? ○​ There is type 1 diabetes - the body does not make insulin or does not make enough insulin to fight against the sugar in the body. ○​ Type 2 diabetes - the body makes insulin but does not use it effectively. If they eat something high in sugar it will spike their blood sugar more than the average person. They should avoid eating foods high on the glycemic index, choose to eat foods that are lower on the glycemic index. 43.​What is osteoporosis? ○​ Weak and brittle bones 44.​What is celiac disease? ○​ Someone who is allergic to gluten. 45.​If some has anemia what nutrient do they need? What food will they find it in? ○​ If someone has anemia they need more iron. Foods that are high in iron include spinach and red meats. 46.​At what age should you introduce solid foods to your baby? And how? ○​ Start introducing foods at 6 months or older, introduce one food at a time to allow for any allergies or sensitivities to be identifiable. 47.​What is insulin and what does it do in our bodies? ○​ Insulin helps regulate blood sugar levels, if we eat foods high in sugar it will “balance out” the sugar intake to avoid spikes in blood sugar levels. 48.​What happens when someone is low on iron? What should they eat to increase their levels? ○​ This could be because of anemia: fatigue, weakness, pale skin, dizziness, and shortness of breath. 49.​Why do elderly populations need less calories? ○​ The amount of exercise they perform as they get older, lowers. Therefore, less energy is needed to execute their daily activities. 50.​What vitamins and minerals are important to adolescents? Which ones are especially important to female teens? ○​ They are important because adolescents are still growing and vitamins and minerals are essential in the growth and development process. Calcium, iron, and vitamin D are important to adolescents. Including folic acids for female teens. Unit 4: Global Issues and Trends 51.​What is food insecurity? ○​ Lack of consistent access to foods especially healthy foods to lead an active and healthy lifestyle. It can be caused by financial restraints, lack of resources, or social and geographic barriers.  52.​What are the three pillars of food security? ○​ Food availability - sufficient quantities of food available consistently ○​ Food accessibility - The resources in order to obtain appropriate foods for a nutritiously balanced diet. ○​ Food use - The appropriate knowledge for how to use and cook foods as well as sanitation and use of water. 53.​How are organic foods defined? What is the percentage threshold? ○​ Only a product that is composed of 95% or more organic processes can be labelled as organic. ○​ The agencies that certify a product as organic use the Canadian Organic Standards to assess ingredients and production methods. ○​ The standards lay out the specifics of organic production, including how livestock must be housed, fed, transported and slaughtered; how specific crops and produce are to be grown, extracted, processed and stored; how pests and diseases are to be treated; which substances, methods and ingredients may not be used; and what environmental factors must be taken into consideration. 54.​List 5 points in support of GMO’s and 5 points against GMO’s ○​ Increased crop yield ○​ Reduced pesticide use ○​ Improved nutritional content ○​ Better resistance to environmental stress ○​ Economic benefits ​ environmental impact ​ Health concerns ​ Corporate control ​ Loss of traditional farming What happen if we don't drink enough water -​ Constipation -​ Urine dark in colour 2 hours before Availability access and