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canfitpro HWL Exam - Part 2
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canfitpro HWL Exam - Part 2
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canfitpro HWL Exam - Part 2The Official Food Rules - -Canada's first food guide, introduced in 1942
-expected to satisfy the needs of 50% of the people in that age group based
on a review of the scientific literature - -Estimated Average Requirements
(EAR)
-the daily dietary intake level of a nutrient considered sufficient by the Food
and Nutrition Board to meet the requirements of 97.5% of healthy individuals
in each life stage and gender group - -Recommended Dietary Allowance
(RDA)
-RDA is approximately ___% higher than EAR - -20%
-where no RDA has been established, but the amount established is some
what less firmly believed to be adequate for everyone in the demographic
group - -Adequate Intake (AI)
-the highest average daily nutrient intake level likely to pose no risk of
adverse health effects to almost all individuals in a particular life stage and
gender group - -Tolerable Upper Intake Level (UL)
-The three categories of canfitpro's Pyramid of Integrated Nutrition - -1.
Must haves
2. Enjoy unprocessed or lightly processed
3. Reduce or eliminate
-What is the Wheel of Integrated Nutrition? - -Works with the Pyramid to
help guide food choices within each group
It addresses the issues of food production, food processing, food preparation
and food consumption practices
-foods that must be obtained to be the healthiest self; these foods will
provide the most nutrient density, providing the basis for your daily food
intake - -Must Haves
-the foundation of the Pyramid, as it is crucial for weight loss and overall
health - -Water
-The optimal method of ingesting water - -pure (unflavoured) consumed
throughout the day (not all at once)
-formula for water consumption - -30ml per kg of body weight per day
, -vitamins, minerals and phytochemicals are within ______ and the unique
synergy between them cannot be duplicated when they are synthetically
created. - -vegetables
-% of vegetable intake that should be raw - -75%
-nuts, seeds and legumes are the top sources of - -plant protein
-____ and _____ contain healthy mono- and polyunsaturated fats, high levels
of the minerals magnesium, zinc, calcium and phosphorus, as well as
vitamins B and E - -nuts and seeds
-beans, peas and lentils
they contain carbs, protein, soluble fibre, vitamins and minerals
they are not a complete source of protein - -legume
-the two most complete sources of legume protein; should be consumed in
as raw a state as possible - -soybean and peanut
-a necessary part of the diet, as the body needs them to live - -healthy fats
-frequently found in a highly processed form and they should be eaten as
close to natural as possible - -Enjoy Unprocessed or Lightly Processed
-The focus of Enjoy Unprocessed or Lightly Processed - -making better
choices within the food groupings
-Foods in the Enjoy Unprocessed or Lightly Unprocessed, when eaten as
close to the centre of the Wheel as possible have - -only one ingredient
-Animal protein - -the dependence has been decreased due to some of the
less healthy nutrients commonly found within the protein
-contains vitamins and minerals, as well as phytonutrients that contribute to
health and vitality - -fruit
-the range of servings of fruit a day - -2-4 (2 for more aggressive weight
loss)
-two important factors to consider when consuming fruit (aside form daily #
of servings) - -1. the type
2. the time of consumption
-Fruit choice - -certain varieties of fruit provide a greater benefit per calorie
and gram of sugar than others.
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