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?