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NUTR 3210 > Basic Nutrition concepts > Flashcards

Basic Nutrition concepts Flashcards

1
Q

What does nutrition study the science behind?

A
  • nutrients and substances that we ingest in food
  • their actions, interaction and balance in relation to health and disease (how tissues use them)
  • the process by which an organism ingests, digests, absorbs, transports, utilizes and excretes food substance
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2
Q

A futuristic look on nutrition

A
  • looks at understanding the effects of over-nutrition
  • understand the optimal levels of nutrients required for health and well-being
  • people respond differently to the same thing - need for precision/personalized nutrition
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3
Q

What is an essential nutrient?

A
  • a chemical that is required for metabolism that cannot be synthesized by our bodies or cannot be synthesized rapidly enough to meet the needs for one or more of our physiological functions
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4
Q

How can you determine of a nutrient is essential in our diet?

A
  1. removing the nutrient causes a deficiency and decline in health
  2. putting the nutrient back into the diet corrects the problem and health returns
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5
Q

What is a nutritional deficiency

A
  • when a persons nutrient intake consistantly falls below the recommended requirement (not just for a day of 2)
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6
Q

Iron / Folate / Vitamin B12 deficiency

A

leads to anemia
- not enough red blood cells to transport oxygen around the body
- important at key stages of development (pregnancy and infancy)

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7
Q

Thiamine (Vitamin B1) deficiency

A

leads to Beriberi
- defective energy production
- abnormalities in the nervous system

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8
Q

Vitamin C deficiency

A

leads to scurvy
- defective collagen production
- causes haemorrhaging, bleeding of gums, etc.

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9
Q

Vitamin D deficiency

A

leads to rickets
- vitamin D is obtained from the diet and made in the body via UV radiation (sunlight)
- defective bone growth

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10
Q

What is the difference between nutrient deficiency and requirment

A

Deficiency: understand to prevention of disease
Requirement: understand to ensure optimal health

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11
Q

First approach at understanding nutritional requirements: WWI

A
  • Stems from WWI and food rations - important for soldiers to function well on the battlefield
  • limitations with the first recommendations included cost, gender (neglect female), age, physical activity, body size
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12
Q

Nutritional requirements: Daily values

A
  • a simplified way for the government to provide consumers with info about the daily requirement for each nutrient
  • based on a 2000-calorie-a-day diet
  • only provide a guide for the general population, need tweaking based on the individual
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13
Q

Dietary reference intakes (DRIs)

A
  • used to make daily values
  • an umbrella term that refers to a set of values for nutrients (EAR, RDA, AI and UL)
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14
Q

Recommended dietary allowance (RDA) for different substances

A

Fat: women and men = 44-78g/day
Carbohydrate: men and women = 130g/day
Protein: men = 56g/day, women = 46g/day

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15
Q

Estimated average requirement (EAR)

A
  • nutrient requirements meet the needs of 50% of the population (median)
    EAR = RDA - 2SD
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16
Q

why is a range of nutrient intakes required

A

for individuals in a specific subset (e.g. age or gender) to achieve thee same endpoint of growth, storage or health

17
Q

Recommended Dietary allowance (RDA)

A
  • nutrient requirements meet the needs of ~ 97% of the population
    RDA = EAR + 2SD
18
Q

Tolerable Upper limit (UL) for RDA and EAR

A
  • UL is the highest level of consistent daily nutrient intake that causes no risk of adverse effects
  • too much of a good thing can be a problem (can mask other nutrients)
19
Q

Adequate intake (AI)

A
  • when sufficient scientific evidence is not available to establish an EAR and RDA then an AI is proposed
  • based on less data, a “best guess”
  • AI is determined based on the intake of healthy people who have an adequate nutritional status
  • AI meets of exceeds the needs or most individuals
  • lies between the RDA and the UL
20
Q

Ancel Keys starvation experiment

A

characterized the physical and mental effects of starvation in 36 healthy men
- 3 months 3200kcal/day
- 6 months 1800kcal/day
- 3 months rehabilitation (took some 2 years to recover)
outcomes were weight loss, irritability, dizziness, tiredness, reduced sex drive, hair loss, depression

21
Q

what are the 4 characteristics of a nutritious diet

A

adequate, moderate, balanced, varied

22
Q

Adequate diet

A

provides enough calories, essential nutrients and fibre to keep you healthy

23
Q

moderate diet

A

ensures you don’t consume excess calories or eat more of one food group recommended

24
Q

balanced diet

A

making sure you eat nutrient-dense foods rather than nutrient-poor food

25
Q

varied diet

A

eating a wide variety of food to get the necessary nutrients

26
Q

Methods for studying nutrition

A
  • cell culture models
  • animal models
  • human studies
27
Q

Techniques used in human studies of nutrition

A

Epidemiological cohort studies: prospective vs retrospective
Intervention studies: randomized control trial (RTC)

28
Q

organic nutrients (carbon-containing)

A
  • carbohydrates (and fibre)
  • protein
  • lipids
  • vitamins
29
Q

Inorganic nutrients

A
  • minerals
  • water
30
Q

Macronutrients

A
  • need a lot of them in our diet
  • supply our body with energy
  • includes carbohydrates (and fibre), lipids and proteins
31
Q

Micronutrients

A
  • very important for our diet but don’t need as much of
  • includes vitamins, minerals
32
Q

How much body weight is attributed to different nutrient classes?

A

Men: 55-65% water, 15-20% fat, 5-6% mineral, 16-18% protein, ~1% carbohydrate
Women: 55-65% water, 20-30% fat, 5-6% mineral, 14-16% protein, ~1% carbohydrate

33
Q

How are nutrients recycled in energy metabolism

A
  • Cells and tissues take up nutrients from food which break down
  • food is digested and either excreted as waste or recycled to be used by the body again
34
Q

functions of water in the body

A
  • solvent in biochemical reaction
  • catabolism (hydrolysis)
  • maintains vascular volume
  • nutrient transport
  • temperature regulation
35
Q

Water as an essential nutrient

A
  • adults intake about 2.7-3.7L of water a day (20% will come from foods)
  • if you stop the intake of water ~ 3 days before you die
  • water is located every where - blood, interstitial fluid, tissue cells, etc.
36
Q

what is water toxicity?

A

-water intake exceeds what the kidneys are able to process (~0.9L/h)
- there is a problem with the balance between electrolytes (Na+) and water = hyponatremia
- can occur from excessive fluid intake, under-replacement of sodium or both (avoided with urination)
- causes CNS edema and muscle weakness

NUTR 3210 (12 decks)

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