Chapter 1 Flashcards
What is Nutrition
A science that studies the interactions between living organisms and the food they consume
Nutrients
Chemical substances in body that
- provide energy
- give structure to bones, hair, muscle, cell membranes
- regulate body processes like temperature, and pressure
- contain essential and non essential nutrients
How many Canadians are overweight
1/3 kids
2/3 adults
Approximately ___% of Canadian adults do not meet the recommended servings for ______ and ______
Veggies and fruit
Leading causes of death in Canada
Cancer
Heart disease
Stroke
All nutrient-related deaths
6 classes of nutrients
Carbs Fats and oils (lipids) Proteins Vitamins Minerals Water
Organic vs inorganic nutrients
Organic nutrients contain carbon
- carbs
- lipids
- proteins
- vitamins
Inorganic nutrients do not contain carbon
- water
- minerals
Energy
Capacity to do work
Kilocalorie (kCal)
The amount of heat needed to increase 1KG of water by 1°c
-unit of measurement used to quantify the amount of energy in food that can be supplied to the body
1 kCal= _____
1000 ______=1 Calorie
1 Calorie
calories (lowercase)
Energy provided by macronutrients and alcohol
Carbs: 4kCal/ gram
Lipids: 9kCal/gram
Protein: 4Kcal/gram
Alcohol: 7kCal/gram
______kjoules=1Kcal
4.185
Carbohydrates
- primary food source
- made up of C, H, and O
- simple CHO: table sugar, fruits, milk
- complex CHO: starch in grain, veggies, fibre
Lipids “fats and oils”
- most energy dense
- made up of C, H, O
- insoluble
- stored in adipose tissue
- vital for fat-soluble vitamin absorption
- include: liquid oils, solid oils and cholesterol
- important source of energy at rest and during low-intensity exercise
Proteins
- support tissue growth, maintenance and repair
- contain C, H, O, N
- proteins made of amino acids
- meat, fish, poultry, dairy, legumes, nuts, seeds and grains
- form ligaments and tendons that hold bones together and attach muscles to bones
Water
- Makes up most of human body
- required in large amounts per day
- does not provide kCals
- functions in temp regulation, waste removal, transport of nutrients, nerve impulses and muscle contractions
Micronutrients
- do not provide energy but are still important
- vitamins
- minerals
Vitamins
- many functions like energy metabolism
- fat soluble
- water soluble
- organic molecules that do not provide energy
Minerals
- many functions
- sodium, potassium, chloride, calcium, iron
- inorganic molecules
- do not provide energy
Composition of the human body
6% minerals, carbs
16% fat
16% protein
62% water
At a cellular level, _____ and _____ make up the membranes that surround cells
Lipids
Proteins
Metabolism
All the relation that occur in the body
Proper regulation of metabolism
Homeostasis
-each nutrient plays a role in maintaining homeostasis
What helps speed up or slow down metabolic reactions
Proteins, vitamins and minerals
____ is a carbohydrate that provides energy to body cells
____ is the most plentiful source of stored fuel in the body
Glucose
Fat
____ consumed in excess of needs will be used for energy
Protein
______ and ______ are minerals that help harden teeth and bones
Calcium and phosphorus
____ is a lipid hormone that helps regulate the female reproductive cycle
___ is a protein that helps regulate the size of body fat stores
Estrogen
Leptin
_________ attached to proteins circulating in the blood signal whether the protein should remain in the blood or be removed by the liver
Sugar chains (carbs)
______regulate the use of macronutrients for energy
____ is a mineral that helps regulate blood volume
B vitamins
Sodium
Malnutrition
Under nutrition
Over nutrition
Eating too little or too much of one or more nutrients
Malnutrition caused by eating insufficient amounts of energy-providing foods or nutrients
Malnutrition caused by eating an excess of energy-providing food
Diet and genes
Diet: nutrients and food components you consume and the amount of exercise you get can increase or decrease your risk of developing nutrition-related diseases
Genes: the genes you inherit may give you a greater or lesser tendency to develop conditions like diabetes, obesity, heart diseases and high blood pressure
Food choice influences
Availability Cultural and social background Social acceptability Personal preference Psychological and emotional factors Health concerns Media
Food availability depends on
Geography Transportation and mobility Income Food storage and preparation equipment Health status
Nutrient Density
A measure of the nutrient a food provides compared to its energy content
Ex: broccoli is more nutrient-dense than French fries
Selecting a variety of foods provides_____
The fuel the body needs, even if some of the food interactions are not positive
Balanced diet
Whole grains Veggies and fruit Vitamins and minerals Protein, carbohydrates, fat and water Energy balance
Nutrition is a ____
Science
Advances in nutrition are made using the
Scientific method
- unbiased approach to examine the interactions of food, nutrients and health
- observation, hypothesis, experiments, theory
What makes a well-conducted experiment
- quantifiable data: can we measure the information in a scientific manner?
- appropriate experimental population
- appropriate sample size
- suitable study duration
Types of nutrition research groups
Treatment group: a group of participants in an experiment who are receiving an experimental treatment
Control group: a group of participants identical to the experimental group that does not receive the experimental treatment
Placebos are identical in appearance to the actual treatment but are of no therapeutic value
Epidemiology
Correlation
The study of interrelationships between health and disease and other factors in the environment or lifestyle of different populations
Association studies do not provide causation, correlation can be direct (positive) or inverse (negative)
Prospective cohort study
The dietary intake of a healthy population is recorded and their health is follows for years
Randomization
Participants in an intervention trial are assigned to a treatment or control group entirely by chance
Single blind study
Double blind study
Subjects do not know which treatment they are receiving
Neither subjects nor the investigators know which treatment is being received
_______ allows for scientific interpretation of experimental results
-parts of publication
Peer review
Abstract: summary Introduction: purpose of experiment and summary of existing knowledge Material and methods Results Discussion and conclusion Bibliography
Depletion-depletion study
A study that feeds subjects a diet devoid of ya nutrient until signs of deficiency appear, and then adds the nutrient back to the diet to a level at which symptoms disappear and health is restored
Balance study
A study that compares the total amount of a nutrient that enters the body with the total amount that leaves the body.
- if more nutrient is excreted than consumed then balance is negative bud some is being lost from body.
- if more nutrient is taken in then coming out
Questions to ask before you believe any health claim
- does the claim presented make sense
- where did the info come from
- was the info based on good experiments
- who stand to benefit
- has it stood test of time
- does it pose a risk
Canadian Community Health survey (CCHS)
This is a comprehensive survey of health-related issues, including the eating habits of Canadians, that was begin in 2000 and continues to collect data annually.
Essential nutrients
Nutrients that must be provided in the diet because the body either cannot make them or cannot make them in sufficient quantities to satisfy its needs
Ex: vitamin C (can be fatal if not in body)
Fortified foods
Foods to which one or more nutrients have been added, typically to replace nutrient losses during processing or to prevent known inadequacies in the Canadian diet
Natural health products
A category of products regulated by Health Canada that include vitamin and mineral supplements, amino acids, probiotics, herbal remedies, homeopathic and other traditional medicines. Middle ground between food and drugs.
Phytochemicals
Zoochemicals
Substances found in plant foods that are non essential nutrients by may have a health-promotion property
Same but animals
Energy-yielding nutrients
Nutrients that can be metabolized to provide energy in the body
- carbs
- lipids
- proteins
Macronutrients
Micronutrients
Nutrients needed by the body in large amounts. These include water, carbs, lipids and proteins
Nutrients needed by the body in small amounts like vitamins and minerals
Kilojoule
A unit of work that can be used to express energy intake and energy output. Amount of work needed to move an object weighing 1 kg a distance of 1 meter under the force of gravity.
Most fibre is also a _____, and cannot be digested and therefore ______
Carbohydrate
Provided very little energy
Although good for gut health
Legumes
Starchy seeds of plants belonging to the pea family; peanuts, beans, soybeans and lentils
Triglycerides
Type of fat that is most abundant in food and in the body. It is the fat on steak, butter and oil, and under skin. Made up of fatty acids
Diets high in _______ increase risk of heart disease however _______ and _______may reduce risks
Saturated fatty acids
Monounsaturated
Polyunsaturated
Nutritional genomics or nutrigenomics
The study of how diets affect our genes and how individual genetic variation can affect the impact of nutrients or other food components on health.
Portion distortion
The increase in portion sizes for typical restaurant and snack foods, observed Over the last 40 years
Bio marker
A biological measurement that is an indicator of future disease development
Ex: people with cardiovascular disease typically have high cholesterol in the blood
Cardiovascular disease
A disease that results from damage to blood vessels, such as the coronary arteries of the heart, which can cause heart attack, or the blood vessels of the brain, which can result in stroke
Sample size calculation
A statistical methodology to determine the appropriate number of participants in a study, given a certain effect size, variability in the measurement and tolerance for error
Statistically significant
p<0.05
Meaningful difference between the groups
Association
Two or more factors occurring together. Can be direct (positive) or inverse (negative). A direct relationship is observed when increased nutrient intake increased disease risk. An inverse relationship is observed when decreased nutrient intake increases disease risk.
Do not prove causation (one factor causes other factor)
Confounding factor
A factor that is related to both the outcome being investigated (disease) and a factor that might influence outcome (dietary intake)
If a confidence interval includes 1, then the relative risk is ____
RR=1.14(1.04-1.23)
RR=0.78(0.59-0.96)
Not significantly different from the reference group
Does not include 1 in interval, so it is significantly difference from the reference group and increase risk relative to reference group
Does not include 1, so 0.78 is significantly different from the reference group. There is a decreased risk relative to reference group.
Systematic reviews
A review of studies on the same topic such as diet-disease association, with each study meeting pre-selected characteristics related to its design. The priories of the review is to determine whether the results of the study reveal a consistent pattern that allows conclusions to be made about the association studies.
Mega-analysis
In systematic reviews, a single-weighed average result of multiple studies that examined the same hypothesis.
