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Nutrition 120.3 > Before Midterm #1 > Flashcards

Before Midterm #1 Flashcards

1
Q

What are the Nine Essential Amino Acids?

A

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phemylalanine, Threonine, Tryotophan, Valine.

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2
Q

Define Essential Nutrients

A

Nutrients that must be taken in the diet since the body cannot synthesize/make it itself in sufficient quantities to satisfy its needs. There are 45 nutrients that have been determined essential to human life.

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3
Q

List the two ways we describe our diet.

A
  1. In terms of Food

2. In terms of Nutrients

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4
Q

Important Components of the Canadian Food Guide (2).

A

The size of each arch represents the proportion of the food relative to each group that should be eaten.
The directive statements are intended to ‘direct us’ to make better choices within the food group.

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5
Q

List the Directive Statements for the Canadian Food Guide for Vegetables and Fruit (3).

A
  1. Eat at least one dark green and one orange vegetable each day.
  2. Choose vegetables and fruit prepared with little to no added fat, sugar, or salt.
  3. Have vegetables and fruit more often than juice.
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6
Q

List the Directive Statements for the Canadian Food Guide for Grains and Alternatives (2).

A
  1. Make at least half of your grain products whole grain each day.
  2. Choose grain products that are lower in fat, sugar, or salt.
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7
Q

List the Directive Statements for the Canadian Food Guide for Milk and Alternatives (2).

A
  1. Drink skim, 1%, or 2% milk each day.

2. Select lower fat milk alternative.

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8
Q

List the Directive Statements for the Canadian Food Guide for Meat and Alternatives (3).

A
  1. Have meat alternatives such as beans, lentils, and tofu often.
  2. Eat at least two Food Guide Servings of fish each week.
  3. Select lean meat and alternatives prepared with little or no added fat or salt.
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9
Q

List the six main Nutrient groups (bonus seventh).

A
  1. Carbohydrate
  2. Protein
  3. Fat
  4. Vitamins
  5. Minerals
  6. Dietary Fibre
  7. H20
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10
Q

What are the Macronutrients? Identify and define.

A

Carbohydrates, proteins, and fats. These are the only nutrients that provide energy (kcal). Water can be considered a macronutrient. They are needed by the body in large amounts. They are usually measured in grams.

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11
Q

What are the Micronutrients? Identify and define.

A

Vitamins and minerals. They are only needed in small amounts. They are measured in micrograms and milligrams.

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12
Q

True or false: The body cannot break down dietary fibre.

A

True.

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13
Q

Define Nutrient Density.

A

An evaluation of the nutrient content of a food in comparison to the kcal it provides.

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14
Q

What fats and carbohydrates are Essential Nutrients?

A

Fats: linoleic acid and alpha-linoleic acid. Carbohydrates: glucose.

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15
Q

True or False: All vitamins and minerals are Essential Nutrients.

A

True. The only possible exception is vitamin D, but it is usually essential. The minerals to focus on are sodium, iron, and calcium.

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16
Q

How can we describe our Nutrient Intake? (2)

A
  1. Absolute amount eaten each day (ex. mg, g, NE [niacin equivalent]).
  2. As a percent of total energy [kcal] taken in a day (carbohydrates, fats, proteins, alcohol).
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17
Q

What energy is provided per gram of Carbohydrate?

A

4 kcal.

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18
Q

What energy is provided per gram of Proteins?

A

4 kcal.

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19
Q

What energy is provided per gram of Fat?

A

9 kcal.

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20
Q

What energy is provided per gram of Alcohol?

A

7 kcal.

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21
Q

Canadian Food Intake - What are the goals for percent of total energy intake for Proteins, Fats, and Carbs?

A

Proteins - 10-35%
Fats - 20-35%
Carbs - 45-65%

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22
Q

Canadian Food Intake - What percentage has gone down as another has increased?

A

The fat percentage has decreased while carbs have increased.

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23
Q

True or False: A large portion of the population is eating over the maximum requirements for the servings for most food groups.

A

False, a large portion of the population is not eating the minimum number of servings from any of the four food groups.

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24
Q

What are the main concerns when people are not meeting the minimum required servings of the Canadian Food Guide?

A

Calcium (milk), Iron and Zinc (meat and alternatives, whole grains), Folate (green vegetables, oranges), Fibre (plants).

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25
Q

What BMI is considered underweight?

A

<18.5

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26
Q

What BMI is considered overweight?

A

25.0-29.9

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27
Q

What BMI is considered normal?

A

18.6-24.9

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28
Q

What BMI is considered obese?

A

30.0-34.9

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29
Q

What has overweight/obesity become an epidemic? (2)

A
  1. All time low in physical activity.

2. ‘Toxic Food Environment’.

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30
Q

What is ‘Portion Distortion’?

A

An upward shift in the size and calorie count of a serving of a particular food served to the general public, especially in fast-food restaurants.

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31
Q

Define EAR.

A

Estimate Average Requirement - Intakes that meet the estimated nutrient needs of 50% of the individuals in a gender and life-stage group.

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32
Q

Define RDA.

A

Recommended Dietary Allowance - Intakes that are sufficient to meet the nutrient needs of almost all healthy people in a specific life-stage and gender group.

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33
Q

Define AI.

A

Adequate Intakes - Intakes that should be used as a goal when no RDA exists. These values are an approximation of the average nutrient intake that appears to sustain a desired indicator of health.

34
Q

Define UL.

A

Tolerable Upper Intake Levels - Maximum daily intakes that are unlikely to pose a risk of adverse health effects to almost all individuals in a population. Going over could mean adverse health effects.

35
Q

Define DRI.

A

Dietary Reference Intakes - A set of reference values for the intake of energy, nutrients, and food components that can be used for planning and assessing the diets of healthy people in a population.

36
Q

Define Nutrition.

A

A science that studies the interactions that occur between living organisms and food.

37
Q

Define Nutrients.

A

Chemical substances in foods that provide energy and structure and help regulate body processes.

38
Q

Define Processed Foods.

A

Foods that have been specially treated or altered from their natural state.

39
Q

What is the Canadian Community Health Survey?

A

A comprehensive survey of health related issues, including the eating habits of 35 000 Canadians that was started in 2000 and continues to be collected annually.

40
Q

Define Fortified Foods.

A

Foods to which one or more nutrients have been added, typically to replace nutrient losses during processing or to precent known inadequacies in the Canadian diet.

41
Q

Define Natural Health Products.

A

A category of products regulated by Health Canada that occupy a middle ground between foods and drugs. Includes vitamins, minerals amino acids, probiotics, herbal remedies, homeopathic and other traditional medicines.

42
Q

How many Canadians use vitamin and mineral supplements?

A

About 40%.

43
Q

What is Lecithin.

A

Substance found in plant foods that are not essential but may have health promoting properties.

44
Q

Define Phytochemicals?

A

Substances found in plant foods that are not essential but may have health promoting properties.

45
Q

Define Zoochemicals.

A

Substances found in animal foods that are not essential but may have health promoting properties.

46
Q

What is Sulforaphane?

A

Found in broccoli, not essential, but may help reduce the risks of cancer.

47
Q

What are Organic Molecules?

A

Molecules that contain a carbon covalently bonding to a hydrogen (carbohydrates, proteins, lipids).

48
Q

What are Inorganic Molecules?

A

Do not contain a carbon bonding to a hydrogen (ex. water, minerals).

49
Q

What is a Kilocalorie?

A

The unit that is used to express the amount of energy provided by foods. 1 kcal = 4.18 kjoules.

50
Q

What is a Kilojoule?

A

A unit of work that can be used to express energy intake and output.

51
Q

What is a Legume?

A

The starchy seeds of plants belonging to the pea family.

52
Q

What is a Carbohydrate?

A

Readily available energy in food and lightweight source of energy in the body.

53
Q

What is Fibre?

A

Mostly a carbohydrate, it provides little energy but cannot be broken down by the body and is important for gastrointestinal health.

54
Q

What is a Lipid?

A

Fats and oils, concentrated source of energy in food and lightweight source of energy for the body. Triglycerides are the most abundant type in food and in the body.

55
Q

What is a Protein?

A

Needed for growth and maintenance of body structures and regulation of body processes, can also provide energy.

56
Q

What does Water do?

A

It’s a micronutrient that does not provide energy. It’s a lubricant, transporter of fluids, regulator of body temperature.

57
Q

True or False: Vitamins are organic.

A

True. They are only needed in small amounts.

58
Q

What are Minerals needed for?

A

Minerals are inorganic and do not provide energy, can have regulatory roles and can be important structurally. Needed for the transport of oxygen, bone strength, transmission of nerve impulses.

59
Q

List and define the functions of Nutrients (3).

A

Providing Energy - energy not needed will be stored as fat.
Forming Structure - lipids and proteins make up the membranes surrounding cells.
Regulating Body Processes - metabolism to maintain homeostasis.

60
Q

Define Metabolism.

A

The sum of all the chemical reactions that take place in a living organism.

61
Q

Define Homeostasis.

A

A physiological state in which a stable internal environment in maintained.

62
Q

Define Malnutrition.

A

Any condition resulting from an energy or nutrient intake either above or below optimal levels.

63
Q

Define Undernutrition.

A

Any condition resulting from an energy or nutrient intake below nutritional needs.

64
Q

What can Dietary Deficiencies be caused by?

A

Dietary deficiencies can be caused by a deficient intake, increased requirements or an inability ti absorb or use nutrients.

65
Q

What is Starvation?

A

A dietary deficiency of energy causing weight loss, poor growth, the inability to absorb or use nutrients.

66
Q

True or False: Dietary Deficiencies symptoms show immediately.

A

False, they can take hours to years to show.

67
Q

Define Overnutrition.

A

Poor nutritional status resulting from an energy or nutrient intake in excess of what is needed for optimal health.

68
Q

What is Dietary Excess?

A

When an excess of specific nutrients are consumed, an adverse or toxic reaction may occur. Typically has long-term symptoms.

69
Q

Define Genes.

A

Units of a larger molecule called DNA that are responsible for inherited traits.

70
Q

What is Nutritional Genomic/Nutrigenomics?

A

The study of how diet affects our genes and how individual genetic variation can affect the impact of nutrients or or other food components on health. This led to the concept of personalized nutrients.

71
Q

What is Personalized Nutrition?

A

Diet based on the genes of a person has inherited can be used to prevent, moderate, or cure chronic disease.

72
Q

What Factors Affect Food Choice? (8)

A
  1. Nutrient needs
  2. Where one lives
  3. Budget
  4. Compatible
  5. What one likes
  6. What is culturally acceptable
  7. What we think we should eat
  8. Influence by media
73
Q

Define Adequancy

A

A state in which there is a sufficient amount of a nutrient or nutrients in the diet to maintain health.

74
Q

Define Nutrient Density

A

An evaluation of the nutrient content of a food in comparison to the kcalories it provides.

75
Q

Define Portion Distortion

A

The increase in portion sizes for typical restaurant and snack foods, observed over the last 40 years

76
Q

Define Kcalorie Control

A

The specific aspects of balance and moderation that are related to energy intake.

77
Q

An Individual’s Nutritional Intake Needs Depend On (6)

A
  1. Age
  2. Gender
  3. Genetic Makeup
  4. Genetic Background
  5. Activity Level
  6. Other nutrients in diet
78
Q

Define Dietary Pattern

A

A description of a way of eating that includes the types and amounts of recommended foods and food groups, rather than individual nutrients.

79
Q

What are the two ways to formulate nutrition recommendations?

A
  1. Nutrient based approach

2. Food based approach (dietary patterns used)

80
Q

What is RNI

A

Recommended Nutrients Intake; first nutrient based nutrition standard in Canada from 1939.

Nutrition 120.3 (27 decks)

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