HFN Final Exam Review: Nutrition and Health

B. Nutrition and Health

B1. Canada’s Food Guide

• Key Recommendations

  • Variety in diet from three main food groups: Vegetables and Fruit, Grain Products, Protein Foods.
  • Emphasizes on vegetables, whole grains, and diverse protein sources (including plant-based).
  • Water as the main beverage; promote physical activity.
  • Portion sizes: 50% Fruits/Vegetables, 25% Proteins, 25% Carbohydrates.

• Non-Dairy Sources of Calcium

  • Fortified plant-based milks (almond, soy, oat), tofu, leafy greens (kale, bok choy), almonds.

• Examples of Food Items

  • Vegetables and Fruit: Carrots, broccoli, apples, bananas (Carbohydrates).
  • Grain Products: Whole wheat bread, quinoa, brown rice, oats (Carbohydrates).
  • Protein Foods: Chicken, tofu, beans, nuts, eggs (Proteins).
  • Dairy or Alternatives: Milk, cheese, yogurt, fortified plant-based milk.

B2. Eating Patterns

• Nutrient-Dense vs. Empty-Calorie Foods

  • Nutrient-dense: Provide essential nutrients and fewer calories (e.g., vegetables, fruits).
  • Empty-calorie: High in calories, low in nutrients (e.g., sugary drinks, chips).

• Importance of Nutritious Breakfast

  • Provides energy, improves mood and concentration, stabilizes blood sugar, prevents overeating.

• Role of Healthy Snacking

  • Maintains energy levels, satisfies hunger, provides nutrients (e.g., nuts, fruits, yogurt).

B3. Body Image and Attitudes about Food

• Influences on Body Image

  • Positive: Supportive relationships, diverse media portrayals, positive self-talk.
  • Negative: Unrealistic media standards, peer pressure, societal expectations.

• Strategies for Positive Body Image

  • Positive self-talk, enjoyable physical activities, media literacy, focus on health, support systems.

C. Food Choices

C1. Food Needs

• Factors Affecting Food Needs

  • Personal preferences, health needs, cultural beliefs, income, lifestyle.

• Strategies to Meet Food Needs

  • Budgeting, meal planning, simple meal preparation, shopping with a list, minimizing waste.

C2. Influences on Food Choices

• Social Influences

  • Social cues, peer pressure, cultural traditions can affect choices, e.g., eating out at fast-food.

• Childhood Eating Habits

  • Positive habits lead to healthier adult choices; poor habits can affect long-term health.

D. Local and Global Foods

D1. Availability of Food

• Foods Produced in Canada

  • Meats, dairy, grains, vegetables, fruits.

• Reasons for Food Importation

  • Climate limitations for tropical and certain types of food (e.g., bananas, coffee).

D2. Food and Environmental Responsibility

• Reducing Environmental Impact

  • Buy local, avoid excess packaging, reusable bags, composting.

• Environmentally Responsible Practices

  • Energy-efficient cooking, home gardening, bulk buying, recycling.

D3. Food Security

• Definition of Food Security

  • Consistent access to nutritious food, considering availability, accessibility, adequacy, sustainability.

• Causes of Food Insecurity

  • Low income, remote area access, inadequate programs, lack of resources/education.

E. Food-Preparation Skills

E1. Kitchen Safety

• Common Kitchen Accidents
  • Cuts, burns, falls, poisoning. Prevention through proper techniques and safety practices.

E2. Food Safety

• Causes and Prevention of Foodborne Illnesses
  • Pathogens like E. coli, salmonella. Prevention through hygiene, cooking temperatures, avoiding cross-contamination.

E3. Food Preparation

• Necessary Kitchen Tools and Equipment

  • Knives, cutting boards, measuring tools, mixing bowls, stoves, ovens.

• Time Management in Food Preparation

  • Prepare ingredients ahead, multitask, organize processes.

• Review Cooking and Baking Terms

  • Refer to lesson slideshow for more details.