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Nutrition I.Q. Test
Q: Which is more nutritious: green beans or green peas?
A: Green peas—some favourite vegetables, like green beans, are among the least nutritious. Green
peas have three times more fibre, 40% more iron, and 25% more vitamin A and vitamin C than green beans.
Nutrition I.Q. TestQ: Which has more artery-
clogging saturated fat: a McDonald’s Big Mac or a large order of McDonald’s fries?
A: the fries—a large order of fries has 12 g fat—more than a Big Mac’s 9.5 g. You can thank the beef fat used to cook the fries.
Nutrition I.Q. TestQ: Which cracker is made
mostly from whole-wheat flour: Christie Multigrain Thins or Christie Triscuits?
A: Triscuits—The words “wheat” or “whole wheat” on a label don’t guarantee that all, or even most, of the flour is whole grain. Only Triscuits is mostly whole-wheat flour, but you’d never know it by the products’ name.
Nutrition I.Q. TestQ: Which is more nutritious:
orange juice or apple juice?
A: orange juice—Some of Canada’s favourite juices (like apple and grape) are not the most nutritious. Orange juice has 50 times more vitamin C, 170% more folic acid, and 1.5 times more potassium than apple juice.
Food Energy The energy taken in from the food should equal
your energy output 50% of the energy taken in is used just to maintain
your body temperaure!The rest is used to move muscles, breathe, think,
remove wastes, etc.
In Canada, energy is measure in joules (J) or kilojoules (kJ)In the US, it’s measured in calories (1 cal. = 4.18 kJ)
Food Energy
basal metabolic rate: your lowest energy needed to keep you alive
Description of Person Energy Requirement (kJ/day)
Newborn 2000
Child (aged 2-3 yrs) 6000
Teenage girl 9500
Teenage boy 12000
Office worker 11000
Heavy manual worker 15000
Calculating Energy Requirements
Muscle activity requires energy How much energy would a 75-kg person use if he
or she slept all day? The energy factor for sleeping is 4.1 kJ/kg/h The total energy required can be calculated by
multiplying the energy factor by the body mass in kg by the amount of time spent on that activity.Energy required for 1 day
= energy factor x body mass x time= 4.1 kJ/kg/h x 75kg x 24h= 7.4 x 103 kJ
Essential Nutrients Must be ingested because cannot be synthesized
by the body 8 amino acids
Produce proteins that make up cell structures Vitamins
Organic molecules needed in trace amounts for normal growth and metabolic processes
Only small amounts needed to change food energyEither stored in fat tissue or water soluble
MineralsInorganic elements (Ca, Fe, P, K, Na)
Vitamins Important to the BodyVitamin Sources Needed for Deficiency
symptomsFat or water soluble
A Green vegetables, yellow vegetables, carrots, tomatoes
Good vision, normal growth of bones and teeth, healthy skin
Poor vision, night blindness, kidney problems
Fat
B1 Pork, liver, peas, soybeans, grains, vegetables
Proper functioning of heart, nerves, muscles
Poor appetite, nerve problems, beriberi
Water
B2 Lean meat, eggs, milk, liver, fish , poultry, leafy vegetables
Healthy skin and hair, good vision, growth, reproduct.
Poor growth, hair problems, poor vision
Water
C Citrus fruits, potatoes Maintaining cells and tissues
Low resistance to infections
Water
D Fish oils, eggs, milk Strong teeth and bones, growth
Weak teeth and bones
Fat
E Leafy vegetables, grains, vegetable oils, liver
Forming red blood cells
No symptoms Fat
K Leafy vegetables, liver, potatoes
Assisting blood clotting, healthy bones
Hemorrhaging fat
Mineral Sources Needed for Deficiency symptoms
Calcium Milk, cheese, grains, beans, hard water
Growth and maintenance of bones and teeth, aids blood clotting
Soft bones and teeth, osteoporosis
Iodine Seafood, table salt Proper working of thyroid gland
Swollen thyroid gland, goitre
Iron Green vegetables, liver, whole-wheat break, grains, nuts
Transport of oxygen through the body
Lack of energy anemia
Phosphorous Meats, fish, dairy products, grains
Growth and maintenance of bones and teeth, some cell reactions
Poor development of bones and teeth
Potassium Meats, grains, milk, fruits, green vegetables
Needed to make proteins Weak muscles
Sodium Table salt, vegetables, canned meat
Regulates movement of water between cells and blood
dehydration
Minerals Important to the Body
Take a Stand: Dangerous Diets
Statement: The advertisements of the diet food industry must be closely regulated. They should show bodies of different shapes, not just the stereotypical “ideal” figuresIs the problem the diet food industry itself?Is the problem social standards of idea body types?
○ What factors contribute to society’s image of the idea body?What about the role of genetics influencing weight?What about the prevalence of eating disorders?Are all diets dangerous?Without a diet-food industry, would there be other weight
reduction options available to those whose obesity is dangerous to their health?