BPK 140 FINAL EXAM HIGH-YIELD TOPICS
SUMMARY 2026
◉ Nutrient Density.
Answer: Refers to foods being high in nutrients and relatively low in
calories
Nutrient dense foods contain complex carbs, lean protein, healthy
fats, vitamins and minerals
Empty calories - low in nutrients, high in sugar
Healthy diet emphasizes nutrient dense foods and minimize empty
calories
◉ Food vs Supplements.
Answer: Healthful foods - better way to meet nutritional needs than
taking supplements
Supplements can be helpful:
- calcium: decrease disk of osteoporosis (esp. in females)
- Iron: anemia or low iron levels (esp. in females with high
menstrual flow)
- Folate: before/during pregnancy (any female capable of getting
pregnant should ensure they receive sufficient folate)
◉ Canada's food guide.
,Answer: Key themes:
- variety: plate has wide range of foods in each section
- accessibility: plate features foods relatively inexpensive for most
people
- cultural relevance: given diversity of Canadian population, there
are foods that are key staples to many ethnic diets (e.g. rice, beans)
- availability: guide features options that are available at times of
year in different forms
◉ Key messages: Canada's Food Guide.
Answer: Have lots of fruits and vegetables
Choose whole-grain food
Eat protein-rich food
Be mindful of eating habits
Cook more often
Enjoy your food
Eat with others
Use food labels
Limit foods high in sodium, sugar, fat
Be aware of food marketing
◉ Dietary recommendations.
,Answer: Build a heathy plate
Cut back on foods high in solid fats, added sugars, salt
Eat right amount of calories for you
Be physically active your way
Eat slowly
Eat colourful, varied diet
Eat breakfast
Choose healthy snacks
Make water drink of choice
◉ Current Canadian diet.
Answer: Generally, Canadians meet protein requirements
For 20-30% population:
- complex carbohydrate intake is below recommended levels
- fat intake above recommended range
Most don't consume enough fibre
Intake of omega-6 fatty acids too high relative to omega-3
Inadequate K+ intake; excessive NaCl intake
Prevalence of deficiency highest for Vitamin A, D, magnesium,
calcium
May be special concerns for older adults, athletes, low-income
families, First Nations
, ◉ Vegetarian Diet Options.
Answer: Vegan: no animal products
Lacto-vegetarian: milk only
Lacto-ovo vegetarian: milk and eggs
Semi-vegetarian: fish only, sometimes other meats but usually
excludes red meats
◉ Protect yourself from food-borne illnesses.
Answer: Clean: wash hands & surface often
- warm water, soap, min. 20 sec
Separate: don't cross contaminate
- use different cutting boards for meat & vegetables
Cook to safe temperature
- use food thermometer
Chill: refrigerate promptly
- keep fridge at 4C, cool leftovers within 2 hours
◉ Body Mass Index (BMI).
Answer: Data easy to obtain, formula doesn't consider:
- body composition
- distribution of weight
SUMMARY 2026
◉ Nutrient Density.
Answer: Refers to foods being high in nutrients and relatively low in
calories
Nutrient dense foods contain complex carbs, lean protein, healthy
fats, vitamins and minerals
Empty calories - low in nutrients, high in sugar
Healthy diet emphasizes nutrient dense foods and minimize empty
calories
◉ Food vs Supplements.
Answer: Healthful foods - better way to meet nutritional needs than
taking supplements
Supplements can be helpful:
- calcium: decrease disk of osteoporosis (esp. in females)
- Iron: anemia or low iron levels (esp. in females with high
menstrual flow)
- Folate: before/during pregnancy (any female capable of getting
pregnant should ensure they receive sufficient folate)
◉ Canada's food guide.
,Answer: Key themes:
- variety: plate has wide range of foods in each section
- accessibility: plate features foods relatively inexpensive for most
people
- cultural relevance: given diversity of Canadian population, there
are foods that are key staples to many ethnic diets (e.g. rice, beans)
- availability: guide features options that are available at times of
year in different forms
◉ Key messages: Canada's Food Guide.
Answer: Have lots of fruits and vegetables
Choose whole-grain food
Eat protein-rich food
Be mindful of eating habits
Cook more often
Enjoy your food
Eat with others
Use food labels
Limit foods high in sodium, sugar, fat
Be aware of food marketing
◉ Dietary recommendations.
,Answer: Build a heathy plate
Cut back on foods high in solid fats, added sugars, salt
Eat right amount of calories for you
Be physically active your way
Eat slowly
Eat colourful, varied diet
Eat breakfast
Choose healthy snacks
Make water drink of choice
◉ Current Canadian diet.
Answer: Generally, Canadians meet protein requirements
For 20-30% population:
- complex carbohydrate intake is below recommended levels
- fat intake above recommended range
Most don't consume enough fibre
Intake of omega-6 fatty acids too high relative to omega-3
Inadequate K+ intake; excessive NaCl intake
Prevalence of deficiency highest for Vitamin A, D, magnesium,
calcium
May be special concerns for older adults, athletes, low-income
families, First Nations
, ◉ Vegetarian Diet Options.
Answer: Vegan: no animal products
Lacto-vegetarian: milk only
Lacto-ovo vegetarian: milk and eggs
Semi-vegetarian: fish only, sometimes other meats but usually
excludes red meats
◉ Protect yourself from food-borne illnesses.
Answer: Clean: wash hands & surface often
- warm water, soap, min. 20 sec
Separate: don't cross contaminate
- use different cutting boards for meat & vegetables
Cook to safe temperature
- use food thermometer
Chill: refrigerate promptly
- keep fridge at 4C, cool leftovers within 2 hours
◉ Body Mass Index (BMI).
Answer: Data easy to obtain, formula doesn't consider:
- body composition
- distribution of weight
