Basics Flashcards
Weeks 1 and 2
Definition of nutrition
The study of how food nourishes the body
Good nutrition vs bad nutrition
An adequate well balanced diet is a major cornerstone of good health vs can lead to low immunity, disease, impaired development and lowered productivity
What do nutrients provide? (4 answers)
- Energy
- Serve as a building material
- Maintain or repair body parts
- Supports growth and development
Nutrients must be obtained by a _____ source because we cannot make it ourselves or we cannot make enough
External
List the types of nutrients (6)
Water, carbohydrates, fat, protein, vitamins, minerals
1 calorie =
The amount of heat needed to raise the temperature of 1 liter of water 1 degree celsius
What nutrients have calories?
Carbohydrates, protein, and fat
Amount of energy per gram of carbohydrates
4 kcal/g
Amount of energy per gram of fat
9 kcal/g
Amount of energy per gram of protein
4 kcal/g
Amount of energy per gram of alcohol
7 kcal/g
Definition of nutrient density
Foods rich in nutrients (primarily Whole Foods)
Healthy microbes=
Healthy people
Nutritious diet leads to…(3)
Maximizes health and longevity, prevents nutrient deficiencies, and decreases risk for chronic disease
Do humans have nutritional wisdom?
Yes, a mix of innate knowledge and learned
Why is replication and peer review important?
No study is ever perfect and one study is never enough
Research journals
Report details of the methods, results and conclusions of recently completed experiments/studies
Review journals
Examine all available evidence
What are the four basic categories of measures pertaining to nutrition?
Anthropometry, clinical examination, diet questionnaires, and biomarkers
Anthropometry
Body measures, height, weight, etc.
Clinical examination
Physical signs associated with severe vitamin and mineral deficiencies
Diet questionnaires
Nutrition knowledge, attitudes and behaviors (e.g. 24 hour recall and food frequency questionnaries)
Biomarkers
Measure nutrients or metabolites in biofluids (blood, urine, saliva) or tissues (skin, hair, nails)
Health properties of garlic
Contain sulfur compounds; rich in vitamin C, calcium, phosphorus, iron, thiamine; enhance the absorption of zinc and iron
Types of observational studies
Case studies and qualitative studies
Types of epidemiological studies
Cross-sectional, migration studies, case control, cohort
Types of interventional studies
Experimental, human laboratory, animal laboratory, in vitro
Case studies
OBSERVATIONAL
- studies individuals
- No comparison group
- Does not establish cause and effect b/c observation may be by chance
Qualitative studies
OBSERVATIONAL
- Study of many individuals
- Data collection includes narratives
- Findings are not able to measured in numbers
Epidemiological studies
Study of population, study of the way things are and a study of what is already happening
- Reveal association not causation
Cross-sectional Studies
EPIDEMIOLOGICAL
- Measuring disease/condition at one point in time between two or more groups
Migration Studies
EPIDEMIOLOGICAL
- Observe how a disease/condition changes after moving
Case-control (retrospective)
EPIDEMIOLOGICAL
- Identifying cases and comparing to control
Cohort (prospective)
EPIDEMIOLOGICAL
- Following healthy population to see how many people develop disease/condition
Interventional studies (Controlled/Clinical trial)
Researchers actively intervene in one group of the population and compare to the group that does not receive the intervention
Experimental studies
INTERVENTIONAL
- Under tightly controlled situations
- Often randomized
Human laboratory studies
INTERVENTIONAL
- Experimental studies performed with humans under tightly controlled situations
Animal laboratory studies
INTERVENTIONAL
- Experimental studies performed with humans under tightly controlled situations
In vitro studies
INTERVENTIONAL
- Studies of cells outside the body
When weighing the totality of evidence look for relationships that are (5)
- Consistent
- Strong correlations
- Specific
- Dose dependent
- Biologically plausible
What did Clara Davis prove?
- Infants learned to par sensory aspects of food with how they felt after eating it
- Humans have innate capacity to learn what to eat in order to function properly
What did Leanne Birch determine?
Food preference is developed by exposure, social learning, and genetics; and children are able to adjust their meals to their needs
What did Dr. Fred Provenza discover?
Animals avoid nutrient deficient diets, palatability involves feedback from cells, animals choose what to eat based on what plants are offered.
Both obesity and diabetes have been rising due to…
- More processed foods
- Bigger portion sizes
- Lower activity levels
Correlation
A connection between two or more things
Causation
Action of causing something
Harms of dieting (4)
- Weight cycling
- Risk of osteoporosis
- Increases anxiety and depression
- Increased eating disorders
Weight normative approach (3)
- Focused on weight
- Reinforces control
- Leads to weight cycling
Weight-inclusive approach (3)
- Focused on health
- Reinforces trust
- Leads to weight stability
Explain the diet cycle
- Start diet
- Restriction
- Deprivation
- Crave
- Give in
- Guilt
___% of dieters regain their weight back in 1-5 years
95%
____ of dieters will regain more weight than lost
1/3 to 2/3rds
___% of dieters go onto develop eating disorders
20%
3 G’s of mindless eating
Grabbing- eating happens when you feel famished and often settle for the quickest source
Grazing- Never a complete meal and keeps food on your mind more than it needs to be
Going without- Avoiding the food your body needs
4 domains of matter eating competence model
- Eating attitudes
- Internal regulation
- Contextual skills
- Food acceptance
Three strategies to support eating competence
Structure: A reliable meal and snack routine that supports your food needs throughout the day
Satisfaction: Give yourself permission to eat enough enjoyable and nourishing foods
Support: Moving from self-control (dieting, calorie counting) to self-trust (hunger, appetite)
____ is not a good measure of _____
Weight; health
