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Chapter 1 Flashcards

1
Q

What is a nutrient?

A

substance that is required for
1. maintenance
2. growth
3. survival of an organism

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2
Q

What is the benefit of eating less processed foods?

A

ultra-processed foods lead to
1. obesity
2. diabetes
3. high blood pressure
4. cardiovascular disease
5. death

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3
Q

What are the ways of categorizing nutrients?

A
  1. macronutrients/micronutrients
  2. essential/non-essential
  3. organic/inorganic
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4
Q

What is a macronutrient?

A

a type of nutrient that is found in high quantities of the body and is required in large amounts in the diet

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5
Q

What are the types of macronutrients?

A
  1. carbohydrates
  2. lipids
  3. proteins
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6
Q

What is a micronutrient?

A

a type of nutrient that is found in

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7
Q

What is an essential nutrient?

A

a type of nutrient that the body cannot make itself and therefore has to get from food

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8
Q

What are the categories of nutrients?

A
  1. water
  2. carbohydrates
  3. lipids
  4. proteins
  5. vitamins
  6. minerals
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9
Q

What is a non-nutrient?

A

substance found in food that is not required for growth, survival, or maintenance

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10
Q

What are some examples of non-nutrients?

A
  1. alcohol
  2. caffein
  3. phytochemicals
  4. toxins
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11
Q

What is a phytochemical?

A

non-nutrients found in plants that have positive health effects

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12
Q

Where are phytochemicals normally found?

A
  1. fruits
  2. vegetables
  3. whole grains
  4. beans
  5. legumes
  6. nuts
  7. spices
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13
Q

What are some examples of phytochemicals?

A
  1. flavonoids
  2. carotenoids
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14
Q

Where are flavonoids found?

A
  1. blueberries
  2. black tea
  3. parsley
  4. citrus fruits
  5. wine
  6. cocoa
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15
Q

Which benefits do flavonoids have?

A
  1. anti-inflammatory
  2. anti-tumour
  3. anti-oxidant
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16
Q

Where are carotenoids found?

A

in orange, yellow, and red products like
1. pumpkins
2. sweet potato
3. carrot
4. squash

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17
Q

Which benefits do carotenoids have?

A
  1. anti-oxidant
  2. synthesize vitamin A
  3. positive effects on the cardiovascular system
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18
Q

Why do plants make phytochemicals?

A
  1. promote growth and reproduction of themselves
  2. the harsher the environment, the more phytochemicals it produces
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19
Q

Why do organisms make toxins?

A

to protect itself from predators

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20
Q

What is food modification?

A

changes in
1. how much food is grown
2. genetics of food
3. substances added to or removed from food

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21
Q

What is fortification?

A

adding more nutrients to food, past what was there originally

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22
Q

What is an example of fortification?

A
  1. adding iodine to table salt
  2. folic acid to breakfast cereals
  3. vitamins, minerals, fatty acids, and fibre
23
Q

What are the reasons that foods are fortified?

A
  1. the government requires it by law
  2. to increase the marketability
24
Q

What is the difference between essential and non-essential nutrients?

A
  1. non-essential nutrients are nutrients that the body makes itself and therefore does not need to get from food
  2. essential nutrients are nutrients that the body cannot make itself and therefore must be gotten from food
25
What are the NOVA groups?
Group 1: unprocessed or minimally processed foods Group 2: processed culinary ingredients Group 3: processed foods Group 4: ultra-processed foods
26
What are some examples of foods in the
Group 1: cucumber Group 2: avocado oil, dried fruits Group 3: salmon Group 4: Big Mac
27
What are the requirements for organic foods?
1. no GMO 2. no synthetic fertilizers 3. no synthetic pesticides 4. no hormones 5. no antibiotics
28
Which are some techniques that can be used instead of synthetics for organic foods?
1. manure 2. compost 3. crop rotation
29
What does the evidence say about the nutrient quality of organic foods as compared to non-organic foods?
1. some studies showed slight increases in nutrient and antioxidant amounts 2. but other studies have not showed strong evidence that organic foods have more nutrients
30
What might be some of the benefits of organic foods?
1. possibly more nutrients 2. less pesticides 3. less nitrates
31
Describe the process of genetic modification of plants?
1. remove desired gene from one organism 2. put the gene into a plasmid vector 3. put this vector with the growing plant 4. plant takes up the vector with the gene in it as it grows
32
What are some reasons that we might want to genetically modify a crop?
1. make a nutrient that it did not make before 2. make more of a nutrient 3. resistant to herbicides 4. grow faster 5. resistant to weather
33
What is a cash crop?
1. crops that are heavily produced, sold, and traded to make money 2. examples: - corn - soy
34
Are genetically modified organisms safe?
yes
35
What are the potential drawbacks of genetically modified foods?
1. can cause foods to give allergic reactions 2. people plant only the GMO foods, which reduces biodiversity
36
Why do we add food additives to food?
1. taste 2. appearance 3. safety 4. freshnesss
37
What are some examples of food additives and their purposes?
1. sodium nitrate - preservative (консервант) 2. guar gum - thickener 3. high fructose corn syrup - sweetener 4. MSG - taste
38
Who evaluates the safety of food additives?
WHO Joint Expert Committee on Food Additives (JECFA)
39
What are the main reasons we eat?
1. sustenance 2. enjoyment 3. psychological reasons ("comfort eating")
40
What are the three aspects of sustenance?
1. body structure 2. body function 3. energy provision
41
What are the energy-yielding nutrients?
these nutrients provide energy to the body 1. carbohydrates 2. lipids 3. proteins
42
How can what we eat affect our health?
1. short term: affects our energy levels and how our body feels 2. long term: affect risk for developing certain diseases
43
What are risk factors?
aspects of ourselves or our behaviour that affect our disease risk 1. modifiable: things we can change, e.g. smoking, exercise, stress 2. unmodifiable: things we cannot change, e.g. gender, age, genetics
44
How can diet affect genetics?
1. amount of methyl groups mother eats during pregnancy 2. can affect methylation of genes 3. which affects expression of those genes 4. so the genes are not turned into functional proteins 5. this increases risk of schizophrenia, depression, cardiovascular disease and type 2 diabetes
45
What are the basic principles for a healthy diet?
1. balance 2. variety 3. moderation 4. nutrient density
46
From which source does the highest quality of nutrition information come?
systematic reviews of primary evidence
47
What is the VETO technique?
use this to tell if a claim is credible (you should answer yes to the first three and no to the fourth one) Valuable Evidence-based Trustworthy Opinion-based
48
What are the different kinds of study methods?
1. experimental studies 2. epidemiological studies
49
What are some aspects of experimental studies?
1. control group and experimental group 2. placebo 3. blind or double-blind 4. ethics approval
50
What is the basal metabolism?
the energy the body needs to perform basic functions just to keep us alive
51
What is the study of the interaction of diet and gene expression called?
nutritional epigenetics
52
What is the rule for dietary balance?
80/20 rule 80% healthy choices 20% whatever you like (can be less healthy)
53
What is the science of ranking foods based on nutrient density?
nutrient profiling

BPK 100 (1 decks)

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