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EPHE 142 > Ch. 5 Personal Nutrition > Flashcards

Ch. 5 Personal Nutrition Flashcards

1
Q

essential nutrients definition

A

provide energy, build and repair body tissues, regulate body functions

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2
Q

classes of essential nutrients

A

6 classes

  • water
  • protein
  • carbs
  • fats
  • vitamins
  • minerals

slide 3&4

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3
Q

macronutrients

A

nutrients that are required by the human body in the greatest amounts

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4
Q

current caloric recommendations

A

45-65% from carbs
25-35% from fat
-children’s fat intake should be slightly higher (25-40%
10-30% from protein

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5
Q

micronutrients

A

nutrients that our bodies need in very small amounts

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6
Q

water

distribution

loss

A
  • makes up 50-60% of our body by weight: 85% of blood, 70% of muscles, and 75% of the brain
  • aprx. 2-2.5 litres of water are lost daily thru perspiration, urination, bowel movements, normal exhalation
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7
Q

functions of water

A
  • functions:
  • -carries nutrients
  • -maintains temperature
  • -rids the body of waste through urine
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8
Q

water

intake

best beverages

alcohol and caffeine

A

intake:

women: 2.2L (9 cups)
men: 3 litres (12 cups)

water is best beverage to prevent and rehydrate; but sports drinks and unsweetened juices can also help

alcohol and caffeine have diuretic effect

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9
Q

calories

A
  • measurement of the amount of energy derived from the macronutrients
  • fat = 9 calories/g
  • fat = 4 calories/g
  • carbohydrates = 4 calories/g

-amount needed based on sex, age, body frame, weight, height, body fat percentage, activity level, basal metabolic rate (BMR)

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10
Q

protein

A
  • for growth and repair
  • made up of combinations of 20 amino acids (AAs)
  • complete protein: provides the 9 essential AAs
  • -animal, meat, fish, poultry, dairy
  • -qiunoa, bucked, hemp, soy
  • incomplete: relatively low levels of 1 or 2 essential AAs, but fairly high levels of others
  • -grains, dry beans, nuts
  • complementary: combining incomplete proteins to ensure that the body gets sufficient protein
  • -rice and beans

5 amino acids are non-essential bc our bodies can produce them

during pregnancy should increase by 25%

framework for muscle, hair, bones, nails, etc

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11
Q

carbs

A

organic compounds that provide our brain and body with glucose, their basic fuel

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12
Q

classifications of carbs

A

monosaccharides (simple carbs): one simple sugar unit

disaccharides: 2 sugar units linked by a chemical bond; must be broken down into simple sugars before body can use them

polysaccharides (complex carbs): more than 10 units of sugar; must be broken down to be used

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13
Q

simple carbs (monosaccharides)

A
  • incl. natural sugars and added sugars
  • glucose, fructose, lactose
  • no accepted scientific national or international limits on sugar consumption
  • heart and stroke foundation estimates added sugar consumption is 26 tsp/day
  • -21% of total energy intake
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14
Q

complex carbs

A

obtained mostly from dietary starches
-grains, cereals, vegetables, beans, nuts

stored in muscles and liver as glycogen (polysaccharide)
-glycogen is broken down into glucose when the body needs energy

whole grains made up of all components of the grain
-the bran (outer layer), the endosperm (middle layer), and the germ (inner layer)

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15
Q

types of fibre

A

dietary fibre: non-digestible form of carbs occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls

functional fibre: isolated, non-digestible carbs that may be added to foods and that provide beneficial effects in humans

soluble fibre: absorbs water, swells, forms gel, and traps nutrients such as glucose

insoluble fibre: clings to water and helps prevent constipation and diverticulosis

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16
Q

fibre

recommended intake

sudden increases

A

recommended intake:

under 50 yrs

  • men: 38g
  • women: 25g

over 50yrs

  • men = 30g
  • women = 21g

sudden increases in fibre can cause bloating and gas
-add to diet gradually

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17
Q

glycemic index (GI)

A
  • measures how much carb containing food is likely to raise your blood sugar
  • low glycemic index foods help prevent type 2 diabetes, control blood sugar levels, and control blood cholesterol level
  • high glycemic index foods are found in the grain products food group (bread, cereal, pasta, rice, potatoes)
  • grapefruit is low GI, but oranges are high GI
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18
Q

fats

A
  • important nutrients
  • carry fat-soluble vitamins A, D, E, and K
  • Saturated fats: carbon atoms are saturated with hydrogen atoms
  • -solid at room temp
  • –eg, butter
  • -linked to cholesterol
  • -diets high in saturated fats = rise in cholesterol (LDL), which increases risk of heart disease
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19
Q

cholesterol

A
  • form of fat manufactured in the body that circulates in the blood
  • made mostly in our liver (80%)
  • from the foods we eat (20%)
  • made up of high-density lipoproteins (HDLs), low-density lipoproteins (LDLs), and very low density lipoproteins (VLDLs)
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20
Q

unsaturated fats

A
  • have more than one double-bonded (unsaturated) carbon in the molecule
  • usually liquid at room temp
  • monounsaturated: improve cholesterol levels
  • polyunsaturated: help prevent blood clots and lower triglyceride levels
  • trans fatty acids: hydrogenated unsaturated fatty acids
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21
Q

how much fat is okay?

A
  • 25-35% of total calories
  • keep saturated and trans fats below 10% of daily calories
  • choose food wisely
  • choose reduced-fat snacks and processed foods, and lean meats and poultry
  • diets very low in fat and very high in carbs can decrease HDL
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22
Q

eating for good health

A
  • recommended to follow Canada’s Food Guide to ensure consuming a healthful variety of food and nutrients
  • Canada’s first food guide was developed in 1942 and has been changed many times
  • -1977, 1992, 2007
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23
Q

Canada’s Food Guide

A
  • slide 21
  • developed based on scientific research that supports healthy eating and nutritional wellbeing for all Canadian’s

major changes include:

  • image used is now a plate
  • healthy eating recommendations do not include serving sizes of old four food groups
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24
Q

vegetables and fruits

A
  • naturally low in fat and high in fibre
  • provide crucial vitamins and minerals

suggestions to increase:

  • extra tomatoes or other vegetable toppings on sandwiches
  • add extra vegetables when preparing soups and sauces
  • use raw vegetables for dipping, instead of chips
  • carry fluid as a healthy snack
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25
Q

protein foods

A
  • incl plant-based, meat and milk and dairy products
  • make a conscious choice of eating protein foods that come from plants (eg, beans, peas, soybeans)
  • -we do not need to eat meat to get enough protein
  • healthy protein recommendations
  • -choose the leanest meats
  • -broil or roast instead of fry
  • -choose unsweetened lower fat milk, yogurt and cheeses
26
Q

whole grain foods

A
  • provide health benefits such as lowering the risk of type 2 diabetes, heart disease and blood pressure
  • to include more whole grains:
  • -choose whole grain cereal or toast
  • -try a variety of whole grains (oats, quinoa, brown rice)
  • -choose whole grain pasta
27
Q

food portions

A
  • a food portion is how much food is eaten at one time and is different than a serving size
  • canada’s food guide 2019 does not provide portion sizes
  • food portions have doubles or tripled over the last 20 years
  • monitoring portions can help maintain a healthy weight
28
Q

nutritional supplements

A
  • following Canada’s food guide can provide all the vitamins and minerals needed
  • all natural health products (NHPs) must have a special product licence before they are sold
  • -facilities that manufacture, package, label, and import these products must have site licences
29
Q

vitamins

A
  • essential to regulating growth, maintaining tissue, and releasing energy from foods
  • involved in manufacturing blood cells, hormones, and other compounds
  • body produces some but others must ingested
  • complications can occur with vitamin imbalances
30
Q

fat soluble vitamins

A

A,D,E,K

31
Q

Water soluble

A

B and C

32
Q

folic acid

A
  • recommended (0.4mg) during pregnancy to reduce the risk of neural tube defects
  • Vitamin D supplementation beneficial in some areas or aged over 50 and do not go outside
  • -1.5-2hr a week for sufficient intake
33
Q

minerals

A

-help build bones and teeth, aid in muscle function, help our nervous system transmit messages

  • 10mg or less/day of trace minerals needed
  • -iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, and chromium
  • 100mg/day of major minerals needed
  • -sodium, potassium, chloride, calcium, phosphorus, and magnesium

-important minerals: calcium, sodium, iron

34
Q

antioxidants

A

a substance in food that prevents the harmful effects caused by oxidation within th body
-vitamins C, E, beta carotene, carotenoids, flavonoids

35
Q

phytochemicals

A

a substance in food which exists naturally in plants to help protect from bacteria and disease
-associated with a reduced risk of hearth disease, certain cancers, age-related macular degeneration, adult-onset diabetes, stroke, and other diseases

36
Q

what to look for on nutrition labels

A

serving side: under nutrition facts title

calories: measure of amount of energy derived from food

daily value (DVs): based on recommendations for a healthy diet

total fat lipids in grams: look for foods with little to no trans fats

carbohydrates: lists fibre and sugar

37
Q

what to look for cont.

A

protein: use the table to select higher protein values in foods
cholesterol: dietary cholesterol has less impact on increase blood cholesterol than saturated or trans fats

sodium, potassium, calcium, iron: read labels to avoid excess sodium and obtain enough potassium, calcium and iron

% DV footnote: added to help understand how much of a nutrient is in our food

38
Q

dietary diversity

A

all food guides in dif countries recommend eating more carb rich grains, vegetables, and fruits, and less high=protein meat and dairy

39
Q

Brazilian diet

A
  • fresh and minimally processed foods

- oils, fats, sugars, and salt in moderation

40
Q

Chinese diet

A
  • plant based, high in carbohydrates, and low in fats and animal protein
  • Chinese food pagoda recommends plenty of vegetables, fruit and beans
41
Q

Indigenous food guides - Canada 2019

A

-modified from Canada’s food guide to reflect and honour traditional foods

42
Q

Indian diet

A
  • many dishes highlight vegetables and legumes

- many also contain ghee (a form of butter) or coconut oil, which are high in saturated fats

43
Q

Japanese diet

A
  • low in fat; high in salted, smoked, and pickled foods

- staples include soybean products, fish, vegetables, noodles, rice and fruits

44
Q

mediterranean diet

A

-plant based diet rich in fruits, vegetables, legumes, cereal, wine, and olive oil

45
Q

Mexican diet

A

-features rice, corn and beans, which are low in fat and high in nutrients

46
Q

southeast asian diet

A
  • high in nutritional bases )eg, bamboo shoots, boo chow, cabbage, mangoes, papayas, and cucumber)
  • most foods usually broiled or stir-fried
47
Q

US diet

A
  • MyPlate replaced MyPyramid
  • focuses on key eating behaviours
  • half the plate should be fruits and vegetables and half of grains eaten should be whole grain
48
Q

100 mile diet

A
  • Attempt to eat only food grown within a 100-mile radius of where you live
  • Supports local food producers and helps the world and local economy
49
Q

vegan

A

only foods of plant origin, no animal products of any type

50
Q

lactose-vegetarian

A

includes milk and milk products, grains, fruits, and vegetables, but no eggs

51
Q

lactose-ovo-vegetarian

A

includes eggs, milk and milk products, grains, fruits, and vegetables

52
Q

lactose-ovo-pesco-vegetarian

A

includes dairy products, eggs, poultry and fish, but no red meat

53
Q

fast food

A
  • provide half the daily energy reqs, only one quarter of vitamin/mineral reqs
  • almost half the cals come from fat, high sodium
54
Q

campus cuisine

A
  • difficult to find healthy food choices
  • residence living, academic/financial pressures, buffets, convenience, and price are factors
  • nutrition needs are being addressed to support healthy options (eg, low-sodium, vegetarian)
55
Q

food safety: pesticides, irradiation, and genetic engineering

A
  • commercial pesticides save billions of dollars of valuable crops from pests but endanger human health and life
  • organic: foods produced without the use of commercial chemicals at any stage
  • irradiation: use of radiation that produce X- rays on food
56
Q

irradiation

A

use of radiation that produce X- rays on food

57
Q

Genetically modified organisms (GMOs)

A

modifying the genetic makeup of plants

58
Q

genetically engineered organisms (GEs)

A

organisms modified through new technology; genes transferred into or removed from organism

59
Q

additives

A

substances added to foods to lengthen storage time, change taste, alter colour, or modify them to make them more appealing

60
Q

what causes food poisoning?

A
  • Salmonella: bacteria that contaminates many foods and can result in diarrhea and vomiting
  • Campylobacter jejuni: more severe than salmonella; can cause stomach ulcers
  • Staphylococcus aureus: can cause nausea and abdominal pain for 30 min to 8 hours after ingestion
  • Botulism: fatal form of food poisoning (uncommon); most commonly caused by improper home canning procedures
61
Q

common food allergies

A
  • cow milk
  • eggs
  • seafood
  • wheat
  • soybeans
  • nits
  • seeds
  • chocolate

EPHE 142 (8 decks)

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