Food Exam Review Sheet Jan 2025 PDF

HFA4U: Food and Nutrition - Exam Review Sheet DATE OF EXAM: Thursday Jan 23 @ 9am, in A33 Exam Preparation and Studying Tips: ❖​ Go through Brightspace and make sure you have everything. Print off everything, it’s easier to study from paper than from a computer screen. ❖​ Actually write out, by...

HFA4U: Food and Nutrition - Exam Review Sheet DATE OF EXAM: Thursday Jan 23 @ 9am, in A33 Exam Preparation and Studying Tips: ❖​ Go through Brightspace and make sure you have everything. Print off everything, it’s easier to study from paper than from a computer screen. ❖​ Actually write out, by hand (not typing) your study notes – don’t just reread your existing class notes. ❖​ Then, review your notes, review your notes, review your notes… 45 minutes to 1 hour a day of review is much better for remembering info than cramming for 5 hours the night before. ❖​ Get a good night's rest on the evening before the exam. This has been shown to be HUGE! ❖​ Eat breakfast! Or bring a snack with you and eat it halfway through. Your brain will be working hard and will need some refueling for best performance. ❖​ Finally, take some deep breaths when you are waiting for your exam to begin. A bit of meditation can still the mind and make it easy to find the information you have stored up there. It seriously makes a huge difference. Exam Format:​ ​ ​ ​ ​ ​ ​ ​ / 75 marks total Multiple Choice 20 marks Label Analysis 5 marks Definitions (Choose 5 of 10) 10 marks Short Answer Questions (Choose 3 of 5) 30 marks Long Answer Response (only 1 option) 10 marks 3 points of definition- 2 marks per definition -​ short succinct to point Ex: carbs Found in…. Diseases related to it…. What are carbs…. Terms to know , concepts to understand Unit 1: Kitchen & Unit 2: mini unit- Unit 3: Food security and Unit 4: Nutrients and Food Safety Indigenous Food sustainability health Sovereignty Cross Wild rice, wild rice Migrant workers 2024-Introduction to … contamination wars, James Whetung Climate change and food Eat Well Plate / Canada Danger Zone connection / Carbon food guide Important foods of Superbugs Haudenosaunee Footprint and the food EWP - food behaviours - 5 connection - 5 ways things The 3 Sisters Before the Flood - EWP - benefits of new documentary about climate guide and the criticisms /its change shortcomings Food Security - 5 factors Plant based proteins - that influence (jigsaw) why does Health Canada recommend them? Choice for this Environmental issues and food Whole grains - why presentations - recommended? -​ Single use plastics -​ Single use water bottles Why was the role of milk -​ Eating local foods / changed? seasonal foods -​ Composting Macronutrients & -​ Reducing food waste Micronutrients -​ Pesticides in agriculture -​ Livestock raising and land Phytonutrients use -​ Bees disappearing Nutrients of concern -​ CO2 and food -​ Methane and food Different fats, transfats, cholesterol Fiber Microbiome Fed Up - film Food Inc 2 - film Some specific questions, beyond what is above: Unit 1 Food Safety: 1.​ How do you prevent food borne illness? (Clean, Cook, Chill, Separate) FROM THE WEB: Clean: wash hands and utensils to avoid spreading bacteria when preparing food Separate: Use different cutting boards for meat, poultry, seafood and veggies Cook: make sure its well done Chill: Keep fridge at 4 degrees celsius to prevent bacteria from growing 2.​ Food Safety - What are the important temperatures? What happens to bacteria at room temperature? (Danger zone). The danger zone is 4-60 degrees celsius and it is the temperature where bacteria multiplies most readily. It multiples at 3 degrees and lower as well, but more slowly. Keep the fridge at 4. Freezer at -18. Meat products cooked to around 70, specifically ground beef= 72, steak=63, chicken=75 3.​ What are superbugs? What is causing their rapid rise in our food? Superbugs: a bacteria that became resistant to drugs- antibiotics will no longer work to kill it. Includes bacteria like listeria, salmonella, and e coli that cause foodborne illness. Cause: food producers are using antimicrobials in citrus and rice Animal farmers give antibiotics daily to most animals we eat Farmers do this to prevent loss of product and $$, prevent illness from spreading within animals, make animals grow faster and make meat cheaper. However, this is causing stronger strains (super bacteria) that is much harder to kill) Unit 2 Food In/security and Environment: 4.​What are the 5 A’s of food security? ​ Availability: sufficient food for all people at all times ​ Accessibility: physical and economic access to food for all at all times ​ Adequacy: access to food that is nutritious, safe and produced in environmentally sustainable ways ​ Acceptability: access to culturally acceptable food, which is produced and obtained in ways that do not compromise peoples dignity, self-respect or human rights ​ Agency: the policies and processes that enable the achievement of food security 5.​ What conditions were reported by the UN on Canadian farms? How are the migrant workers being treated? Migrant Farm and Food Workers Rights ​ physical, mental, and sexual abuse ​ wage theft ​ excessive work hours ​ limited breaks ​ threats of deportation ​ closed work permits  ​ improper access to healthcare 6.​ How does the carbon footprint of protein rich foods compare? What foods contribute most to our carbon footprint? Livestock in general: beef, lamb, shrimp. chicken. 7.​ What are people in 1st world countries being asked to do?********* Eat local, reduce meat consumption 8.​ What is methane? How does it contribute to the issue of climate change and diet? How does diet impact climate change Methane is GHG that contributes to climate change. Produced through livestock raising- requires lots of resources. Methane escapes during extraction, processing and distribution of natural gas. Coal and oil. Animals emit lots of methane during digestion 9.​ In what ways does climate change affect agricultural yields and food supply? ​ Extreme weather events ​ shifts in growing seasons ​ change in water availability ​ pests and diseases ​ loss of pollinators ​ decline in livestock productivity ​ nutritional quality of crops Unit 3 Truth and Reconciliation / Indigenous Food Sovereignty 10.​What are the traditional foods of the Haudensonea? Three sisters soup and wild rice 11.​Who is James Whetung? What was the controversy around him? Whetung has been seeding and harvesting wild rice on the lake, which he says is his treaty right and part of reviving Indigenous culture. However, cottage owners complain that the wild rice interferes with recreational activities like boating and disrupts the shoreline, leading to tensions over the use of the lake. “Williams treaty gave the first nations right to hunt, fish, gather food for social and ceremonial purposes- issue is deliberate seeding of lake where rice never existed” 12.​How does James Whetung represent the struggle for Indigenous people and their struggle for food sovereignty? ​ View manomin as an essential part of their culture ​ Believe that harvesting wild rice is a treaty right ​ Seek to restore traditional food sources, food sovereignty, and self-sufficiency + food security ​ Reduce the rate of diabetes through healthier and traditional food options  ​ Wild rice was disappearing and the elders expressed concern so took on a mission to bring back what's lost. He wants to restore not only the wild rice, but also access to a healthy food source for his people. 13.​How has the Canadian government and colonialism impacted the food, diet, health of Indigenous people? ​ experiments done on kids in residential schools ​ “justification”, “indian theory”- caused by malnutrition and not what they saw as racial traits- fools took it upon themselves to try to fix it through expert intervention into indigenous people's diets ​ long term on not just survivors, but on children as well ​ type 2 diabetes and obesity ​ Lionel Pett + Canada’s food guide Unit 4 Nutrition: 14.​Identify the 6 groups of nutrients. What are the main functions of all of them? 1.​ Carbs ​ main source of energy ​ Simple/: crash and burn ​ Complex: breaks down slowly, provide body with long burning source ​ Fibers in this category- promotes health digestion, regulates hunger and blood sugar 2.​Fats ​ second best source of energy ​ insulates our body ​ protects organs ​ essential for brain health and transport of vitamins ADEK ​ Saturated: Unearthly and bad ○​ sources: diary and meat ○​ solid in room temp ​ Unsaturated: healthy ○​ sources: veg oils, nuts, fish, avocados ○​ liquid at room temp 3.​ Proteins ​ builds and repairs cells, tissues, etc. ​ regulated hormones ​ digests- makes enzymes slow ​ controls cravings ​ balances glucose Excess= kidney stones deficiency= growth failure, loss of muscles  4.​ Vitamins ​ Regulates body functions ​ Helps extract energy from food ​ Some have antioxidant ​ Some function as coenzymes (ADEK) 5.​ Minerals ​ Major minerals= bone strength and blood clotting/ nerve activity ​ Electrolytes maintains fluid balance, transmits nerve signal ​ Trace minerals are important in hemoglobin 6.​ Water 15.​Explain the difference between macro and micro nutrients. Macro is needed in large amounts, micro in smaller but are critical for human health. 16.​What are food sources of macro nutrients? Which food groups do we get them from? Whole grains, nuts, avocado, vegetables= carbs, proteins and veggies 17.​What are the groups of micronutrients? Vitamins, waters, minerals 18.​What are phytonutrients? Where do we find them? Why are they important? Phytochemicals are produced by plants and give them their colour while protecting them from viruses. They are important because they increase immune response and decrease the risk of developing diabetes, heart disease and prevent DNA damage. 19.​What is fibre? Why is it important to the diet? How much do we need? Do we get enough? Fibre is a part of the carbohydrate fam- essential. Regulates hunger and blood sugar, promotes health digestion. Prevents colon and bowel cancer. 20.​Microbiome and its connection to physical health and disease and to our mental health ​ Eating probiotics and prebiotics can decrease the risk of depression and anxiety 21.​What happens when there are not enough carbohydrates in the diet? ​ fatigue as you lost main source of energy 22.​What is the difference between whole and refined grains ? Why is one a healthier choice? ​ Whole= healthier and includes brown rice, whole wheat, quinoa, oats. ​ Refined= white bread and rice, cake, pasta made with refined flour. 23.​Identify and explain each type of fat (saturated, trans, and unsaturated. Provide examples of each and explain the effects the type of fat has on the body. ​ Saturated: Unhealthy and bad  a.​ sources: diary and meat b.​ solid in room temp ​ Unsaturated: healthy c.​ sources: veg oils, nuts, fish, avocados d.​ liquid at room temp ​ Trans= banned in Canada 24.​What is cholesterol? Which foods contain cholesterol? Cholesterol is the fat produced by the liver. It is vital for normal body function. Foods with trans fats have cholesterol. Animal-based, highly processed food, meats contain cholesterol 25.​Sugar and our diets - what is research revealed about the importance of sugar? Added sugar: weight gain, fatty liver disease, insulin issues and chronic diseases avg estimated daily sugar consump​ tion is 26 tsp CBC sugar article: ​ Labels do not specify how much sugar the manufacturer has added to the product ​ WHO recommends that people reduce their consumption of free sugars and not just of added sugars ​ showing DV% is important for consumers to make healthier choices 26.​Why is weight loss beginning to be seen as not just a “crisis of personal responsibility” or as a “moral failing”? ​ Biological reasons: genetics, hormone regulation ​ environmental influences- socioeconomic status limits access to healthy food options and fitness ​ Highly processed, calorie-dense and nutritionally poor foods are more accessible and affordable, encouraging overeating ​ Marketing strategies and how much the food industry has grown- healthy food/ un-processed foods are practically out of sight ​ mental health, weight stigma 27.​Labels - reading and analysing a label. What is high DV? What is low? How does that food item rank in terms of the “nutrients of concern” we read about? ​ High DV is above 15% and low DV is less than 5% Food Inc 2: 28.​How does Food Inc 2 connect to our other units of study in this course? Connection to Unit 2:  In the first chapter, a new story to tell, they discuss migrant farm workers rights and the impact of no government intervention to implement health protections which causes a lot of deaths especially during covid time. There were also actual slaves with no sick leaves. The chapter hidden from view makes up 3 groups: fast-food workers and farmers, pigs, and climate change. From the chapter get big or get out, it talks a lot about how one- two companies typically dominate an entire food sector as they bring down companies that are their competition (consolidation). The environmental cost of this was no drinking water where capitalism profits over sustainability. The food technically chapter discusses how meat production is harming the environment. The main driver of the creation of cultured meat and plant-based meats is the fact that producing meat requires large amounts of land, water and feed which resultings in a higher carbon footprint. The chapter from the ground up talks about solutions for these problems which is also what we talked about in BOTH UNIT 2 AND 3. Connecting to obesity, Cory Booker says that calling health related issues due to food a “moral failure” is a big fat lie and consumers should not feel like they are at fault when the food system is designed to be addictive. Connection to Unit 3: Nutrition and Health Senator Cory Booker said that diabetes rates double for African Americans due to more processed foods available in the market. Low income families are eating fast foods because it is cheaper. It also talks about how food marketing is leading to rising obesity rates. Ultra-processed foods. Discusses calories, and how artificial sweetener does more harm than good. Food is available everywhere, even clothing stores. Food companies produce 4000 calories per person, when the actual needed amount is 2000 calories. The NIH research on ultra-processed foods showed that after one diet having 80% ultra-processed foods and the other having 0%, people ate 500 calories more when they were on the 80% one. A Yale psychology researcher found that equally sweet drinks with different calories were given to people and their reward response was watched. 29.​How does Food Inc 2 connect to the themes from Fed Up? Senator Cory Booker said that diabetes rates double for African Americans due to more processed foods available in the market. Low income families are eating fast foods because it is cheaper. This connects to Fed up which also emphasized this as the main idea behind why low income families have higher rates of diabetes and obesity. 30.​What are the big ideas / topics / points raised by Food Inc 2? 31.​What are the solutions being described at the end of the final chapter of the film? ​ Solar powered stock cropper ​ Brazil’s meal program that gives healthy food ​ Ocean farming ​ Fishing ​ Warning labels as done by brazil ​ Fresh produce straight from farms in cafeterias for kids ​ Governments subsidizing healthy and not unhealth calories ​ Change in agricultural policies Long Answer Question This will be a big picture question, that takes something from 2 or more units. Example questions include: ​ In what way does a course like HFA4U prepare students for making informed decisions about their food choices as they enter into adulthood? What are big picture ideas we have learned about (things that are important for people to know about), explain each in detail. Focus equally on human health and planet health or social justice. 1.​ Food security ​ recognizes disparities in food access between developed and developing countries ​ local food deserts: understanding that socio-economic factors can limit access to fresh produce and healthy food in certain areas 2.​ Food and the environment- Climate change and meat production ​ Meat production: Industrial livestock farming is a major contributor to greenhouse gas emissions, deforestation, and water pollution ​ Carbon footprint of transporting and producing food ​ Importance of trying out plant-based options and reducing waste 3.​ Nutrition and health Knowledge of nutrition equips students to make choices that optimize long-term physical and mental well-being.  ​ Macronutrients and micronutrients: understanding the role of carbs (and fibres), proteins, fats, vitamins, and minerals in energy, growth, and repair ​ Deceptive food labeling: identifying misleading claims such as “low fat” or “natural” and reading ingredient lists and nutrition labels ​ Gut microbiome: how it influences digestion, immunity, and mental health ​ Impact of food marketing strategies 4.​ Social justice and raising awareness on methods of food production The food production system in Canada is deeply intertwined with issues of social justice, including the exploitation of migrant workers and the unethical treatment of Indigenous peoples in the development of Canada;s food policies,such as the Canadian food guide. ​ Migrant workers face abuse, unsafe conditions, low wages, face barriers to basic labor protections ​ Indigenous children in residential schools were subjected to unethical experiments. deprived nutrients to study the effects of malnutrition without consent. Why does this matter? Encourages individuals to critically evaluate hidden costs of their food choices ​ Why should HFA4U be a mandatory course? What are 4 big picture ideas we have learned about that would support his idea. Focus equally on human health and planet health or social justice ^same as one above. ​ It seems everyday there is another story in the news about why humans need to eat more plants. Study after study shows the very many reasons Canadians (and Americans, Europeans, Australians and all other 1st world (or 1st world striving) countries) need to eat more plants. There are many reasons people are being encouraged to eat more plants. What are those reasons? Explain 4 reasons, based on course content. Focus equally on human health and planet health. 1.​ Improved human health: reduced risk of chronic diseases Plant-based diets are rich in nutrients, fiber, and antioxidants, which help reduce the risk of chronic diseases. ​ lower risk of heart disease: plants like fruits, vegetables, nuts, and whole grains are low in saturated fats and cholesterol, which helps lower blood pressure and reduces risk of HD ​ prevention of type 2 diabetes: high-fiber foods such as legumes and leafy greens improve insulin sensitivity and stabilize blood sugar levels 2.​ Planetary health The production of animal-based foods, especially red meat, is a leading contributor to greenhouse gas emissions. ​ Lower Carbon Footprint: Plants require fewer resources (land, water, and energy) to produce, significantly reducing CO2 emissions compared to meat and dairy production. ​ Mitigation of Climate Change: Adopting a plant-based diet on a large scale can help decrease the environmental burden of agriculture, slowing global warming 3. Improved Human Health: Better Gut Microbiome Plant-based foods are high in dietary fiber, which supports a healthy gut microbiome. ​ Gut Health: Fiber feeds beneficial bacteria in the gut, improving digestion, immunity, and even mental health. ​ Reduced Inflammation: A plant-heavy diet reduces inflammation, which is linked to conditions like arthritis, obesity, and depression. ​ Vitamin and Mineral Intake: Whole plants are nutrient-dense, providing essential vitamins and minerals that processed or animal-based foods often lack. 4. Planetary Health: Conservation of Natural Resources Plant-based eating reduces the strain on natural resources needed for food production. ​ Water Conservation: Producing plant-based proteins like lentils or tofu requires significantly less water than raising livestock. ​ Land Use Efficiency: Growing plants for direct human consumption is more efficient and sustainable than using land to grow animal feed crops. ​ Biodiversity Protection: Reduced deforestation and land degradation from livestock farming help preserve ecosystems and wildlife habitats. ​ How is food much more important than you thought it was before beginning this course? Use 4 topics from the course to explain yourself. How Food Became More Important to Me Before taking this course, I thought food was just about satisfying hunger and enjoyment, but I’ve come to understand how deeply it affects our health, the environment, and society. Here are four ways this course has reshaped my understanding of food: 1. The Harmful Effects of Sugar and Unhealthy Eating One of the most eye-opening lessons was learning about the long-term consequences of consuming too much sugar and unhealthy foods. ​ Chronic Diseases: Excess sugar consumption increases the risk of type 2 diabetes, obesity, and heart disease. ​ Hidden Sugars: I learned how deceptive food labels can be, often hiding sugar in everyday products like sauces and snacks. ​ Gut Health Impact: Unhealthy eating disrupts the gut microbiome, which can lead to inflammation and weakened immunity.​ This knowledge has motivated me to make more mindful choices, such as cutting back on sugary drinks and focusing on whole, nutrient-dense foods. 2. The Plight of Migrant Workers I had no idea about the struggles faced by migrant workers, who are essential to our food production system. ​ Exploitation: Many migrant workers endure poor working conditions, low pay, and limited legal protections while ensuring the availability of fresh produce. ​ Awareness: This course made me more conscious of where my food comes from and the ethical considerations behind it.​ Now, I think more critically about supporting fair-trade products and advocating for policies that protect workers' rights. 3. The Importance of a Balanced Diet Learning about macronutrients, micronutrients, and the gut microbiome made me realize how crucial a balanced diet is for overall health. ​ Macro and Micronutrients: I understand the role of proteins, healthy fats, vitamins, and minerals in maintaining energy and preventing deficiencies. ​ Gut Health: A diverse diet rich in fiber helps support a healthy gut microbiome, which is linked to better mental and physical health.​ This knowledge has encouraged me to prioritize meals with vegetables, whole grains, and lean proteins. 4. Food’s Impact on the Environment Food production has a massive impact on the planet, especially when it comes to meat production. ​ Environmental Costs: Livestock farming is a major contributor to greenhouse gas emissions, deforestation, and water depletion. ​ Sustainable Choices: Eating more plant-based meals and reducing food waste are small steps I can take to reduce my carbon footprint.​ Understanding these connections has made me more intentional about how my food choices affect the environment.