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BPK 110 > 1: Intro To Nutrients > Flashcards

1: Intro To Nutrients Flashcards

1
Q

Diet

A

total food a person regularly eats

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2
Q

What are Nutrients

A

Food substances required for our maintenance, growth, and survival

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3
Q

Diets determine what

A

Which nutrients we consume

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4
Q

Essential nutrients are

A

One that the body requires but cannot make itself

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5
Q

Examples of essential nutrients

A

Essential amino acids, essential fatty acids, vitamins, minerals, and water

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6
Q

Other nutrients

A

Important roles in the body to help us thrive but are NOT required from the diet for growth and survival

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7
Q

What are the 6 categories of nutrients

A

Water, carbohydrates, lipids, proteins, vitamins, and minerals

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8
Q

What factors group nutrients into categories

A

structural or functional similarities

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9
Q

What is the difference between organic vs inorganic nutrients

A

Organic nutrients are made of carbon chains, whereas, inorganic do not contain carbon

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10
Q

Examples of organic nutrients

A

Carbohydrates, lipids, protein, and vitamins

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11
Q

Examples of inorganic nutrients

A

Water and mineral

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12
Q

Nutrients can be divided into what two categories

A

Macronutrients and micronutrients

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13
Q

Define Macronutrients

A
  • energy yielding nutrient
  • Found in higher proportions in the body and require larger quantities from the diet
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14
Q

Define Micronutrients

A

Found in smaller quantities in the body and require smaller amounts from the diet

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15
Q

Examples of macronutrients

A

Water, carbohydrates, lipids, and proteins

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16
Q

Examples of micronutrients

A

Vitamins and minerals

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17
Q

Examples of Carbohydrates

A
  • Organic, energy yielding macronutrient

Ex: Sugars, starches, fibre

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18
Q

Examples of lipids

A
  • Organic, energy yielding macronutrient
  • Triglycerides, fatty acids, sterols, and phospholipids
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19
Q

Proteins

A

Organic, energy yielding macronutrient

Made of amino acids

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20
Q

Water

A

Inorganic - no carbon

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21
Q

Vitamins

A

Organic containing carbon chains

Fat soluble and water soluble

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22
Q

Minerals

A
  • Inorganic
  • Chemical elements
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23
Q

Are nutrients food?

A

No. Food contains nutrients but health effects of a food or diet cannot always be predicted by knowing its nutrient content

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24
Q

Nutritionism

A

Describes why reducing the effects of foods to the sum of their parts can be problematic

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25
Q

Understanding nutrition requires what

A
  • how nutrients and other substances in food interact with each other,
  • how the effects of nutrients differ between people
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26
Q

Non-nutrients

A

Found in food that are not considered nutrients because they are not required for growth and survival

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27
Q

Examples of non-nutrients

A

Phytochemicals, alcohol, caffeine, and toxins

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28
Q

Non-nutrients have what effects

A

Positive effects (phytochemcials)
Negative effects (alcohol, toxins)
Both (caffeine)

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29
Q

Phytochemcials

A

Plant chemicals found in wide variety of plants responsible for their bright colours

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30
Q

Phytochemicals positively effect health by decreasing what risks

A

Believed to reduce risk of cardiovascular disease and cancer in those who consume higher amounts of fruit and vegetables

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31
Q

What food are phytochemicals found in

A

Fruits, vegetables, whole grains, beans, legumes, nuts, and spices

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32
Q

Why do plants make phytochemicals

A

To promote their growth and reproduction

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33
Q

What may cause plants to produce more phytochemicals

A

More environmental stressors can cause a plant to produce more phytochemicals

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34
Q

What are the two main categories of phytochemicals

A

Flavonoids and carotenoids

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35
Q

Flavonoids

A
  • Give plants bright blue, red, or dark pigmentation
  • anti-inflammatory, anti-tumour, and antioxidant effects
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36
Q

Foods that are abundant in flavonoids

A

Parsley, blueberries, black tea, citrus fruits, wine, and cocoa

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37
Q

Carotenoids

A
  • gives pants yellow, orange, and red colour
  • antioxidants effects
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38
Q

Carotenoids

A
  • gives pants yellow, orange, and red colour
  • antioxidants effects
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39
Q

Foods with Carotenoids

A

Pumpkins, sweet potatoes, carrots, and squash

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40
Q

What are Toxins and where are they found

A

Naturally occurring substances found in plants and animals as part of their metabolism or defence against predators

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41
Q

Where are toxins found in

A
  • Many foods contain toxins and are unavoidable
  • harmful effects on body if consumed in excessive amounts
  • consuming low enough amounts so that they don’t become poison
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42
Q

Ways we can help limit risk of food toxins?

A
  • discard old, mouldy, bruised, damaged, or discoloured food
  • discard foul-smelling food or food with unusual taste
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43
Q

Fortification of food

A

Enriched foods, increasing amount of nutrients in foods by the food manufacturer

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44
Q

Why are foods fortified?

A

Mandatory - government regulations: add iodine to table salt
Voluntary - increase marketability: adding vitamins, minerals, essential fatty acids, fibres into food

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45
Q

Whole foods

A

Most foods have some degree of processing but whole foods are the least amount of processing, associated with reduced disease risk

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46
Q

Processed foods

A

Food that have undergone significant changes to their original form

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47
Q

What are the health risks of ultra processed foods?

A

Higher risk of type 2 diabetes, cardiovascular disease, mortality

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48
Q

NOVA classification system is used for what?

A

Used to differentiate between different degrees of processed foods

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49
Q

NOVA Group 1:

A

Unprocessed or minimally processed foods
- plants/animals with minimal alterations
- typically found intact with minimal packaging

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50
Q

What are the ways NOVA Group 1 is processed?

A

Processed meant to preserve food close to their natural form: dried, crushed, roasted boiled, refrigerated, pasteurized

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51
Q

NOVA Group 2

A

Processed culinary ingredients
- typically used in combination with foods from group 1 and are not typically consumed on their own

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52
Q

What are the ways NOVA Group 2 is processed?

A

made from foods found in first category: pressing, refining, and grinding them

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53
Q

NOVA Group 3

A

Processed foods
- more than one processed culinary ingredient added to a formerly unprocessed or minimally processed food
- made to enhance shelf life, taste, and marketability

54
Q

How is NOVA Group 3 processed?

A

Typically made by combining group 1 and 2 foods
- canned foods, cheese, breads, and fruits in syrup

55
Q

NOVA Group 4

A

Ultra-processed foods
- often include lower cost ingredients like sugar and salt
- found in brightly coloured packages and sold in convenience stores
- manufacturers made to improve shelf life, taste, marketability, and ultimately profit

56
Q

How is NOVA Group 4 processed?
Give example foods

A
  • minimal amounts of group 1 ingredients but rather almost entirely made from processed ingredients in group 2 and 3

Ex: sugar-sweetened beverages, chocolate bars, candy, pre-packaged frozen dinners and deli meats

57
Q

Are toxins found in organic or inorganic foods?

A

Toxins are found in both

58
Q

Enriched foods are in which NOVA group

A

Either NOVA 3 - processed foods
Or NOVA 4 - ultra-processed foods

59
Q

Why are living things like plants and animals organic?

A

Innately organic because they are made up of carbon-containing compounds

60
Q

Define the term organic food

A

The way the food was grown, raised, or processed

61
Q

Food additives

A
  • Substances added to food to affect taste, appearance, safety, freshness
  • amounts are controlled in foods
  • common in group 3/4
  • must first be approved through an evidence review
62
Q

Organic foods

A

Minimal synthetic or artificial inputs and are grown, raised, and harvested in a way that preserves biodiversity

Ex: use manure, compost, crop rotation to promote nutrient content of soil

63
Q

When can companies display an organic label on a food?

A

If the food contains at least 95% organic contents

64
Q

Are organic foods genetically modified?

A

No, organic foods are not GMF

  • farmed without use of hormones and unnecessary antibiotics
  • contain lower amounts of pesticide residues
65
Q

T/F: Food that is organic is dictated healthy

A

False, ultra processed organic foods like Mac and cheese, cheese, or cookies are still ultra-processed foods
- may be no difference in nutritional quality of organic foods compared to conventional foods

66
Q

T/F: Organic foods are proven to enhance nutrition and improve health

A

False, not enough long-term studies on the exclusive consumption of organic foods and their effects on health

67
Q

Which NOVA Group does organic foods fall under?

A

Organic foods can be found in all NOVA categories

68
Q

Genetically Modified Foods (GMFs)

A

Foods that have undergone alterations to their DNA through the process of genetic engineering

69
Q

T/F: Consumption of GMFs does not change our genetics

A

True, plants or animals genetics are slightly altered, but it does not incorporate into our own DNA

70
Q

What methods are used to GMF?

A

Selective breeding: seedless grapes/watermelons, broccoflower
Use of vector: golden rice, RoundUp ready soy

71
Q

Use of Vector

A

Implant desirable traits into an organism to improve the growth of that food and make it more resilient to environmental threats or to boost its nutritional quality

72
Q

Cash Crops

A

Those that are heavily produced, sold and traded
Ex: corn and soy

73
Q

How does GMF using a vector work?

A
  1. DNA of organism with a desired trait
  2. Remove the desired gene
  3. A plasmid vector is used for gene transfer
  4. Gene is incorporated into vectors
  5. Target organism grows with the desired gene from vector
  6. Target organism has new gene incorporated in DNA
74
Q

What do published studies suggest about GMF?

A

GM foods currently available on the international market have passed safety assessments and are not likely to present risks for human health

75
Q

What health concerns are related to GMFs?

A
  • biodiversity, allergic potential, ethics, labelling
76
Q

Food additives examples

A

Preserving agents: sodium nitrate
Thickening agents: guargum
Sweeteners: high-fructose corn syrup

77
Q

Why do we eat?

A
  • Sustenance: maintenance of our bodies/lives
  • enjoyment
  • psychological reasons
78
Q

Nutrients contribute to sustenance under what three categories?

A
  1. Body structure
  2. Body function
  3. Energy provision
79
Q

All nutrients can be found within most body cells expect for what nutrient category

A

Vitamins

80
Q

What body structure does protein give

A
  • Adds structure to our muscles, bones and teeth
  • embedded within cell membranes
81
Q

What body structure does lipids give

A
  • provide body structure and cushioning when they are stored in adipose tissue
  • embedded within cell membranes
82
Q

What body structure do lipids give

A
  • provide body structure and cushioning when they are stored in adipose tissue
  • cell membranes are made of lipids
83
Q

What body structure do minerals give

A
  • hardens our bones and teeth, making them stronger
  • minerals like potassium and chloride are found in cytoplasm
84
Q

What body structure do carbohydrates give

A
  • embedded in cell membranes
85
Q

What body structure does water give

A
  • cytoplasm of a cell is made of water
  • body is 60-70% water by weight, giving structure to cells
86
Q

What is anatomy

A

Study of body structure

87
Q

What is physiology

A

Study of body functions

88
Q

How does nutrients contribute to physiology?

A

Being involved in various reactions and processes aimed at maintaining homeostasis

89
Q

Homeostasis

A

State of dynamic equilibrium that allows out bodies to function optimally

90
Q

Basal metabolism

A

Body needs energy in order to perform its various functions and keep us alive

91
Q

What THREE nutrients provide energy to the body

A

Carbohydrates, lipids and proteins are energy yielding nutrients

92
Q

Besides using energy to fuel the body for activities, what else is energy used for?

A

Energy to help process the food we eat and to make heat

93
Q

How many kilocalories per gram do carbs provide

A

4 kcal/g

94
Q

How many kilocalories per gram do lipids provide

A

9 kcal/g

95
Q

How many kilocalories per gram do proteins provide

A

4 kcal/g

96
Q

Alcohol is NOT a nutrient but a DRUG.
How many kilocalories per gram does alcohol provide?

A

7 kcal/g

97
Q

How does diet affect our body in the short term?

A

Affect our energy levels and how our body feels

98
Q

How does diet affect our body in the long term?

A

What we regularly eat can affect our risk for developing certain diseases like cancer, heart disease, diabetes, and stroke

99
Q

Modifiable risk factors that affect our disease risk

A

Smoking, physically inactive, experiences high degrees of stress

100
Q

Unmodifiable risk factors that affect our disease risk

A

Gender, age, and genetics

101
Q

Unmodifiable risk factors that affect our disease risk

A

Gender, age, and genetics

102
Q

How does genetic makeup influence our appetite?

A

availability of nutrients, how those nutrients are used/effects on the body, how we taste and experience food

103
Q

Nutritional epigenetics

A

Diet cannot change the sequence of DNA in our cells but can affect the way genes are expressed.
- whether a segment of DNA will be coded into a functional protein

104
Q

How does the Agouti mouse represent nutritional epigenetics

A

Changing the diets of pregnant mice affected gene expression in their offspring

105
Q

T/F: Methyl groups do not alter DNA codes, but they alter whether DNA can be expressed or not

A

True

106
Q

Choosing a healthy diet:
Dietary balance

A

Consuming nutrients and energy in proportions that promote health

107
Q

T/F: balanced diet means finding the right equilibrium between food, meaning we should eat 50/50

A

False. Balanced diet is finding the right proportions. A good rule is 80/20. 80% of nutritional decision should promote health, while 20% can be less healthy

108
Q

Choosing a healthy diet:
Dietary variety

A

consuming a diversity of foods
- The greater variety of foods we consume, the less likely we are to develop symptoms of deficiency

109
Q

Choosing a healthy diet:
Moderation

A

Not too much, not too little
- helps avoid nutritional deficiencies, and health complications

110
Q

Choosing a healthy diet:
Nutrient density

A

amount of nutrients in a food or meal compared to a reference amount
Ex: 100 kcal of 2% milk vs 100 kcal of cola

111
Q

Nutrient profiling

A

science of ranking foods based on nutrient density
- differentiate foods that are high in essential nutrients (protein/vitamins) and lower in nutrients that may increase risk of disease when consumed excessively (trans fat)

112
Q

T/F: whole foods tend to be more nutrient dense than processed and ultra-processed foods

A

True, can increase the nutrient density and healthfulness of our diets

113
Q

T/F: we compare foods based on the content rather than nutrient density

A

False. We compare foods on nutrient density and not content

114
Q

Why is it difficult to study nutrition

A
  • People change their diet constantly
  • We can’t force people to eat a certain way
  • It is difficult to know for certain what people eat
  • Other factors beyond nutrition also affect health
  • Difficult to establish causation
115
Q

Nutrition

A

study of the foods we eat and their effects on us and our environment

116
Q

How does scientific method used to study nutrition

A

Experiments and epidemiological research are the most common types of nutrition studies using the scientific method

117
Q

What are the 7 steps of the scientific method

A

Define problem —> observation —> hypothesis —> develop study methods —> take detailed results —> analyze data —> draw conclusions

118
Q

Experimental studies

A

Also called randomized control trials
- making inferences from research by controlling all variables but one factor

119
Q

What are the two groups in an experimental study or a randomized control trial

A

Experimental group: undergoes the experiment
Control group: doesn’t undergo but given a placebo

120
Q

Blind study

A

neither the experimental nor control group knows which group they are in. They just know what the experiment
is about and that they might receive an active treatment or a placebo

121
Q

Double blind study

A

neither the scientists nor the subjects know which group is receiving the experimental treatment and which is receiving the placebo. This reduces the chance for bias from the experimenters as well

122
Q

Pros and cons of experimental studies

A

Pro: establishing causality
Con: human nutrition studies are difficult to perform, difficult to force a person do something, people may drop out of study

123
Q

Epidemiological studies

A

Also known as population based studies
- look at trends in populations without manipulating any variables

124
Q

Cons of epidemiology

A

Association does NOT equal causation
- results could be for other reasons to
- people change their diet overtime

125
Q

Anecdotal evidence

A
  • typically used to sell products and sway opinions
  • personal testimonies drawn from direct or indirect casual experiences
  • not scientific, not peer-reviewed
126
Q

Peer review

A
  • skilled research team whose work is further reviewed and assessed
  • Before a scientific article can be published, experts in the field not involved in the study process must review it to ensure the study was properly conducted, results were properly analyzed, and conclusions were properly drawn
127
Q

Impact factor

A

determining a journals importance and rank based on how many times its articles have been cited by other researchers

128
Q

List the credibility of sources from Highest to lowest

A
  1. Systemic reviews
  2. Randomized control trials
  3. Epidemiological evidence
  4. Expert opinions
  5. Anecdotal evidence
129
Q

Systemic reviews

A

panel of topic experts reviewing a wide range of primary research studies and evaluating the strength of evidence to support or not support a phenomenon

130
Q

VETO is used for evaluating nutrition and other claims to assess their credibility. What does it stand for?

A

V- is it valuable?
E- is it evidence based?
T- is it trustworthy?
O- is it opinion based?

BPK 110 (7 decks)

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