NAT exam

nutrition and health exam q's

MICROnutrients

MICROnutrients

vitamins, minerals

3 MACROnutrients

fats, protein, carbs

carbs

the bodys main source of energy

protein

essential macronutrient; they help build, repair, and maintain body tissues.

fats

concentrated source of energy; transport nutrients

promote good skin, normal cell growth, and carry vitamins A,D,E,K to wherever needed

vitamin A

good vision, healthy skin, wound healing

found in yellow, orange, and green vegetables, yellow fruits, fish, milk, and eggs

vitamin B

needed for using protein, fat, and carbs and for keeping your eyes, skin, and mouth healthy

found in whole grains, cereals, bread, meat, beans

vitamin C

needed for wound healing, development of blood vessels, bones, and teeth

found in citrus fruits, leafy green vegetables

vitamin D

needed for using calcium to build bones and teeth

found in sunshine, fish, eggs, milk

vitamin K

minerals

most become a part of your teeth and bones

they are divided into 3 groups; major minerals, electrolytes, trace minerals

Canada’s new food guide

eat plenty of fruits and vegetables, whole grains, and protein foods

limit processed foods, make water your drink of choice, use food labels, little to no salt, sodium, or saturated fats

they got rid of dairy because its considered unhealthy and there is lots of studies against it

digestion system; mouth

helps with eating, speaking, breathing

digestion system; stomach

breaks down food

digestion system; small intestine

22ft long tube that breaks down food using enzymes released by the pancreas / bile from the liver

digestion system; large intestine

responsible for processing waste. is a 6ft long muscular tube connecting the small intestine to the rectum

digestion system; appendix

place for your body to store healthy types of gut bacteria

digestion system; liver

main job is to process nutrients absorbed from the small intestine. detoxifies harmful chemicals

digestion system; gallbladder

stores bile from the liver, then releases it to the small intestine

digestion system; pancreas

breaks down protein, carbs, fats, also makes insulin by passing directly to the blood stream

digestion system; rectum

8 inch chamber connecting colon and anus

digestion system; anus

2 inch long canal

stages of life cycle

infants, children, adolescents, adults

infants need;

breast milk or formula to get their necessary nutrients. it is critical for their growth and development and cognitive function

children need;

a healthy balanced diet with higher iron and calcium intake to help their growth and development

adolescents need;

balanced diet with higher calcium and iron intake, lower sugar intake, and the necessary calories

adults need;

balanced diet without high intake of sugar or processed foods

binge eating

they lose control over their eating. signs include consuming large amounts of food, rapid eating, eating when not hungry, emotional eating, weight gain, feelings of guilt and shame

superfood; berries

high in fibre, and their rich colours mean they are high in antioxidants

superfood; fish

a good source of protein and omega-3 fatty acids

superfood; leafy greens

a good source of vitamin a, c, and calcium

superfood; nuts

good source of proteins and contain monounsaturated fats which can reduce heart disease

free radicals

molecules with an unpaired electron making them very reactive, can cause stress leading to cell damage, aging, and various diseases

antioxidants

compounds that neutralize free radicals, they help reduce the risk of chronic illnesses; examples are vitamin c and e

purpose of additives in food

to extend shelf life and prevent bacteria, yeast, or molds

to modify the texture and consistencies (like mayo)

types of food additives

color additives like beet extract

sweeteners

flavour enhancers

organic farming practices and sustainability

soil management

avoid synthetic fertilizers nd pesticides

rotating crops

provide natural living conditions for animals and organic feed

5 elements of food security

availability, acceptability, adequacy, sustainability, accessibility

availability

understanding the presence of food in sufficient quantities

accessibility

people should have access to their food and it should not compromise other basic needs

adequacy

ensuring the nutritional quality and safety of food

sustainability

importance of sustainable food production for long term security

acceptability

all people should be able to obtain food that meets their cultural preferences

grocery shopping practices and meal planning

identify and understand macro and micronutrients, plan purchases with a set budget, include various food groups, avoid processed foods if you can, check nutritional content and serving sizes, compare prices, consider dietary needs and preferences

food insecurity

limited availability of nutritionally adequate foods / inability to acquire foods in a safe way

marketing techniques

targeted advertising, influencers and celebrities, lifestyle association, social media

consumer influences on purchasing decisions

personal preferences and dietary needs, economic factors like budgeting, social influences, health consciousness

producer influences on purchasing decisions

product availability, pricing strategies, advertising and promotion, branding and packaging

what are food borne illnesses caused by

eating food that is contaminated by bacteria or other harmful substances, cross-contamination, improper cooking or storage, poor hygiene

symptoms of a food borne illness

nausea, stomach pain or cramps, diarrhea, fever, vomitting

temperature danger zone

for cold food; above 40 degrees f

for hot food; below 135 degrees f

bacteria can grow rapidly which can result in food borne illnesses if it goes outside of these ranges