CHAPTER 1-5 Flashcards
1
Q
What is nutrition?
A
Nutrition is a science that studies the interactions between living organisms and the food they consume
2
Q
What do food provide for the body?
A
Food provides nutrients and energy.
3
Q
How is energy measured in food?
A
Energy is measured in kilocalories.
4
Q
How was food obtained in the past?
A
In the past, more time was spent obtaining food ingredients.
5
Q
How was food prepared in the past?
A
In the past, more time was spent preparing foods.
6
Q
What was the variety of food like in the past?
A
In the past, there was less variety, and people consumed seasonal foods.
7
Q
How did families eat in the past?
A
Families sat together to eat, and meals were eaten at a leisurely pace.
8
Q
What was the portion size like in the past?
A
Portion sizes were reasonably-sized.
9
Q
How do we obtain food today?
A
Today, we purchase convenient and processed foods.
10
Q
How has food preparation changed in the present?
A
We spend less time preparing meals.
11
Q
How often do we eat outside of the home today?
A
More meals are eaten outside of the home, often at fast food restaurants.
12
Q
How have family meals changed in the present?
A
Families are not eating together as often.
13
Q
What has happened to portion sizes in the present?
A
Portion sizes have become larger.
14
Q
What do many Canadians eat less of?
A
Many Canadians eat less than the recommended amount of vegetables and fruit, milk and alternatives, and grains.
14
Q
What do many Canadians eat more of?
A
Many Canadians eat more than the recommended amount of convenience foods.
15
Q
Which macronutrients provide energy?
A
Energy-yielding macronutrients include carbohydrates, proteins, and fats.
15
Q
What are macronutrients?
A
Macronutrients are nutrients needed in large amounts each day.
16
Q
Does water provide energy?
A
Water is a macronutrient but does not provide energy.
17
Q
What are essential nutrients?
A
Essential nutrients must be supplied in the diet.
18
Q
What are carbohydrates?
A
Carbohydrates are one type of macronutrient.
19
Q
What are lipids commonly called?
A
Lipids are commonly called “fats” or “oils.”
20
Q
How much energy do lipids provide?
A
Lipids are a concentrated form of energy, providing 9 kcal/g.
21
Q
What is triglyceride?
A
Triglyceride is a type of fat that is found in abundance in the body.
22
Q
Why are proteins important
A
Proteins are required for growth, maintenance, and repair of the body.
23
Can proteins supply energy?
Yes, proteins can supply energy, providing 4 kcal/g.
24
Do micronutrients provide energy?
No, micronutrients provide no energy but are necessary for body function and health.
25
What are proteins made of?
Proteins are made of combinations of amino acids.
25
What foods provide protein?
Meat, fish, poultry, dairy products, legumes, and grains provide protein.
26
What are micronutrients?
Micronutrients include vitamins and minerals.
27
How much do we need of micronutrients?
Micronutrients are required in small amounts.
28
Where can you find micronutrients?
Micronutrients can be found in most foods.
29
What is the role of energy released by biochemical reactions in the body?
The energy released is used to maintain body functions and fuel physical work.
30
What role do nutrients play in the body?
Nutrients help to form and maintain the shape and structure of the body, including ligaments, tendons, bones, and teeth, and at the cellular level, they form membranes.
31
What is metabolism?
Metabolism is all the reactions that occur in the body.
32
What is homeostasis?
The proper regulation of metabolism is called homeostasis.
33
What role do nutrients play in homeostasis?
Each nutrient helps to maintain homeostasis.
34
What role does water play in regulating the body?
Water helps to regulate body temperature.
35
How much energy do carbohydrates provide?
Carbohydrates provide 4 kcal/g.
35
Does fiber provide energy?
No, fiber belongs to the carbohydrate category but does not provide energy.
36
What is malnutrition?
Malnutrition can mean eating too little or too much of one or more nutrients.
37
What is undernutrition?
Undernutrition is malnutrition caused by eating insufficient amounts of energy-providing foods.
38
What is overnutrition?
Overnutrition is malnutrition caused by eating excess amounts of energy-providing foods.
39
How does culture and personal background impact health?
Health is impacted by cultural and personal factors like religious dietary laws, ethnic menu preferences, social acceptability, personal preference, psychological and emotional factors, and health concerns.
40
What is nutrient density?
Nutrient density is a measure of the nutrients a food provides compared to its energy content. A "nutrient-dense" diet is considered a "healthy" diet.
41
What is the importance of variety in a healthy diet?
Eating a variety of foods is important because no one food provides all necessary nutrients, and selecting a variety helps the body obtain all necessary nutrients.
42
What does moderation mean in a healthy diet?
Moderation means consuming all types of foods and beverages, but not in excess. This includes limiting energy, fat, sugar, sodium, and alcohol intake.
43
What is quackery?
Quackery is promoting services or products based on unproven or fraudulent practices, often related to health and nutrition
44
What are some circumstances driving quackery?
Circumstances driving quackery include demand for information and a lack of evidence-based solutions.
45
What is a key factor in identifying reliable nutrition information?
Reliable nutrition information should make sense, come from credible sources, be based on well-designed research, and benefit the public rather than individuals selling products.
46
What is the CARS reliability check?
The CARS reliability check stands for:
Credibility: Authorship, organization, peer review.
Accuracy: Timeliness, completeness.
Reasonableness: Fairness, objectivity, moderation.
Support: Bibliography, corroboration, external consistency.
47
What are some red flags for junk science?
Red flags include promises of a quick fix, dramatic warnings, sounds too good to be true, labeling foods as "good" or "bad," selling a product, and using "science" to support claims.
48
What makes a nutrition claim reliable?
A reliable claim is one that is based on well-researched studies and not a simple conclusion from a complex study, or a statement refuted by reputable scientific organizations.
49
Who can you trust for reliable nutrition information?
Trustworthy experts have education and credentials, government sources provide references and sources, and professional organizations offer reliable information.
50
What are reliable nutrition information sources in Canada?
Reliable sources in Canada include:
Government: Health Canada, Canada Food Inspection Agency, Public Health Agency of Canada.
Non-Profit Institutions: Dietitians of Canada, Canadian Medical Association, Heart and Stroke Foundation, Canadian Cancer Society.
Educational Institutions: Universities and peer-reviewed journals.
51
What are DRIs used for?
Planning and assessing diets of healthy people.
52
What did DRIs replace?
Recommended Nutrient Intakes (RNIs).
53
What are the four sets of DRIs?
1. Estimated Average Requirement (EAR) - meets needs of 50% of people in a group.
2. Recommended Dietary Allowance (RDA) - recommended target intake for an individual.
3. Adequate Intake (AI) - suggested amount when RDA is not available.
4. Tolerable Upper Intake Level (UL) - maximum daily intake unlikely to cause harm.
53
What are the two energy intake recommendations in DRIs?
Estimated Energy Requirement (EER) - daily energy needs.
Acceptable Macronutrient Distribution Range (AMDR):
Carbohydrates: 45-65%
Protein: 10-35%
Fat: 20-35%
54
What are the key recommendations of the 2019 Canada Food Guide?
1. Make water your drink of choice.
2. Eat plenty of vegetables, fruit, and whole grains.
3. Choose protein foods that come from plants.
4. Limit processed foods.
5. Use food labels.
6. Be aware of food marketing.
7. Pay attention to eating behaviors (cook often, eat with others, be mindful, enjoy food).
55
What are some concerns with the new CFG?
Dairy is grouped into 'protein' instead of a separate category (calcium concerns).
Vague recommendations on portion sizes.
Considerations for specific populations (breastfed infants, elderly, etc.).
56
What are the requirements for food labels in Canada?
1. Name of product
2. Weight of product
3. Expiry date (if perishable)
4. Manufacturer, packager, or distributor information
5. Ingredient list
6. Nutrition Facts Table
57
How are ingredients listed on food labels?
In descending order by weight; additives, colors, and flavorings must be listed.
58
What does the Nutrition Facts Table include?
1. Serving size
2. Calories per serving
3. Total fat, saturated fat, trans fat, and cholesterol
4. Total carbohydrates and fiber
5. Protein content
6. Nutrients (calcium, iron, potassium)
7. % Daily Value (%DV)
59
What are the three types of health claims on food labels?
1. Nutrient-content claims
2. Disease-risk reduction claims
3. Nutrient-function claims
59
What does % Daily Value (%DV) indicate?
5% DV is low.
15% DV is high.
60
What does the Natural Health Products Directorate of Health Canada regulate?
1. Vitamin and mineral supplements
2. Natural health products
3. Herbal remedies
4. Traditional medicines
5. Homeopathic products
61
What must labels on health products include?
1. Product name
2. Licence holder
3. Natural Product Number (NPN) or Homeopathic Number (DIN-HM)
4. Medicinal and non-medicinal ingredients
5. Dosage form
6. Recommended use
7. Risk information
62
What challenges exist in determining dietary intake?
1. Recall inaccuracies
2. Under- or overestimation of portion sizes
3. Differences in weekend vs. weekday intake
4. Lack of commitment to recording intake
5. Intake may not represent a typical day
63
What methods are used to assess dietary intake?
1. 24-hour recall
2. Food diary
3. Food frequency questionnaire
4. Diet history
64
What tools can be used for nutrient analysis?
1. Canada’s Food Guide
2. Food labels
3. Nutrient content tables
4. Computer programs (ASA24, Keenoa, MyFitnessPal)
64
What additional information is needed for nutritional health assessment?
1. Anthropometric measurements (height, weight)
2. Medical history and physical exam
3. Laboratory measurements
65
What is a Food Disappearance Survey?
A method to estimate food available to a population and identify dietary trends.
66
What is the Canadian Healthy Eating Index?
A tool used to assess overall diet quality based on alignment with dietary guidelines.
67
What is digestion?
The process of breaking food into components small enough to be absorbed by the body.
68
What is absorption?
The process of taking substances into the interior of the body.
69
What is the gastrointestinal (GI) tract?
A hollow tube consisting of the mouth, pharynx, esophagus, stomach, small intestine, large intestine, and anus.
70
What is transit time?
The amount of time it takes food to pass the length of the GI tract.
71
What is feces composed of?
Body waste, including unabsorbed food residue, bacteria, and dead cells.
72
What is the function of mucus in the digestive system?
Mucus moistens, lubricates, and protects the GI tract.
73
What are enzymes and their role in digestion?
Protein molecules that speed up chemical reactions without being changed in the process.
74
How does the GI tract contribute to immune function?
It limits the absorption of toxins and disease-causing organisms and contains immune system cells like phagocytes, lymphocytes, and antibodies.
75
What role does saliva play in digestion?
It moistens food, contains salivary amylase to break down carbohydrates, and has lysozymes to inhibit bacterial growth.
76
What is the function of the epiglottis?
It prevents food from entering the airway during swallowing.
76
What is the function of the stomach in digestion?
It mechanically and chemically breaks down food using gastric juices.
77
What organs are involved in digestion and absorption besides the GI tract?
The brain, gallbladder, liver, and pancreas.
78
How are nutrients transported in the body
Through the cardiovascular system and hepatic portal circulation.
78
What are common alternate feeding methods for individuals who cannot consume food normally?
Enteral (tube feeding) and Total Parenteral Nutrition (TPN).
79
What is metabolism?
A series of reactions that transform food into usable energy for the body.
80
What is the role of catabolic pathways in metabolism?
They release energy trapped in chemical bonds, which is converted into ATP.
81
What is ATP and why is it important?
ATP is the energy currency of the cell, providing energy for cellular functions.
82
What is cellular respiration?
The process by which cells generate ATP from nutrients.
83
What organ is primarily responsible for the elimination of metabolic wastes?
The kidneys.
84
What is the hepatic portal circulation?
A system that transports nutrients from the digestive tract to the liver for processing.
85
What are the three main types of carbohydrates?
Monosaccharides, disaccharides, and polysaccharides.
86
What are examples of monosaccharides?
Glucose, galactose, and fructose.
87
What are the three main disaccharides and their components?
1. Maltose = Glucose + Glucose
2. Sucrose = Glucose + Fructose
3. Lactose = Glucose + Galactose
88
What are symptoms of lactose intolerance?
Cramping, abdominal distention, diarrhea.
88
What is lactose intolerance?
The inability to digest lactose due to a deficiency of lactase enzyme.
89
How can lactose-intolerant individuals meet calcium needs?
Through lactose-free dairy, fortified foods, and calcium-rich non-dairy sources like tofu and leafy greens.
90
What are the two types of dietary fibre?
Soluble fibre and insoluble fibre.
91
What are functions of soluble fibre?
It is fermented by gut bacteria, supports gut health, and helps regulate blood sugar.
92
What are functions of insoluble fibre?
Adds bulk to stool and helps prevent constipation.
93
What are whole grains composed of?
Bran, germ, and endosperm.
94
What nutrients do whole grains provide?
Fibre, vitamins, minerals, and healthy fats.
94
What are refined grains missing?
Bran and germ, which removes fibre, vitamins, and minerals.
95
What are the health benefits of fibre?
- Supports gut microbiome
1. Lowers LDL cholesterol
2. Aids digestion and prevents constipation
3. Reduces colon cancer risk
96
97
What percentage of daily grains should come from whole grains?
At least 50%.
98
What are probiotics?
Live beneficial bacteria that improve gut health.
99
What are common food sources of probiotics?
Yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha.
100
What are prebiotics?
Indigestible carbohydrates that promote the growth of beneficial bacteria in the gut.
101
What are common food sources of prebiotics?
Bananas, onions, garlic, leeks, asparagus, artichokes, whole grains.
102
What are postbiotics?
Beneficial byproducts of probiotic metabolism that contribute to health.
103
How does industrialization affect the gut microbiome?
Reduces microbiome diversity, which may contribute to chronic disease.
104
How much energy do carbohydrates provide?
4 kcal per gram.
105
What is gluconeogenesis?
The process of making glucose from protein when carbohydrate intake is low.
105
What is the function of glucagon?
Signals the liver to release stored glucose when blood sugar is low.
106
What is the function of insulin?
Helps glucose enter cells to lower blood sugar levels.
107
What are the types of diabetes?
Type 1, Type 2, and gestational diabetes.
108
What is the glycemic index (GI)?
A ranking of foods based on how they affect blood glucose levels.
109
What are examples of high-GI and low-GI foods?
High-GI: White bread, potatoes, sugary cereals
Low-GI: Whole grains, legumes, non-starchy vegetables
110
How do carbohydrates contribute to dental caries?
Bacteria metabolize sugars, producing acid that erodes tooth enamel.
111
What is the recommended daily intake of carbohydrates?
- RDA: 130 grams/day
AMDR: 45-65% of daily calorie intake
112
What are the macronutrient ratios in a keto diet?
Protein: 20%
Carbohydrates: 5%
Fat: 75%
113
What are potential benefits of the keto diet?
Helps with epilepsy, metabolic diseases, and possibly some brain disorders.
114
What is the WHO recommendation for sugar intake?
Less than 10% of total calories from free sugar.
114
What are concerns with the keto diet?
Nutrient deficiencies, "keto flu," poor gut health, and potential long-term health risks.
115
What are alternative sweeteners?
Sugar substitutes that provide little to no calories, such as aspartame, sucralose, and stevia.
116
What are concerns about aspartame?
It has been classified as a possible carcinogen but is still approved for consumption at regulated levels.
117
What is the chemical name for fat?
Lipids
118
What are the main types of lipids?
Fatty acids, triglycerides, phospholipids, sterols
118
What are some functions of lipids?
Provide 9 kcal/g of energy, contribute texture, taste, flavor, and aroma to foods
119
What is the difference between "cis" and "trans" fatty acids?
Cis" fatty acids have hydrogen atoms on the same side of the double bond, while "trans" fatty acids have them on opposite sides.
119
What are essential fatty acids (EFAs)?
Fatty acids that must be obtained from the diet, including Linoleic acid (LA) and Alpha-linolenic acid (ALA)
120
What are the two main types of polyunsaturated fatty acids (PUFAs)?
Omega-3 and Omega-6 fatty acids
121
What are the key functions of Omega-3 fatty acids?
May reduce heart attack risk, support central nervous system and retina development, help immune function
121
What are the main sources of Omega-3 fatty acids?
Flaxseed, canola oil, fatty fish, fish oil supplements, eggs from chickens fed ALA
122
What are triglycerides composed of
Three fatty acid tails attached to one glycerol backbone
123
What are the functions of triglycerides?
Provide stored energy, insulate the body, protect organs, lubricate body surfaces
124
What are sterols, and where are they found?
A type of lipid found in plants and animals; cholesterol is a sterol found only in animals
125
What are phospholipids, and what is their function?
Lipids attached to a phosphate; they act as emulsifiers and are part of cell membranes
126
What is the recommended fat intake as per AMDR?
20-35% of total calories should come from fat
127
What is the function of lipoproteins?
Transport triglycerides, cholesterol, and fat-soluble vitamins in the body
128
What are the four types of lipoproteins and their functions?
1. Chylomicrons: Transport dietary fat from intestine to tissues
2, VLDL: Transport lipids synthesized in the body
3. LDL: Transport cholesterol to body (“bad cholesterol”)
4. HDL: Transport cholesterol from tissues to liver (“good cholesterol”)
129
What are major risk factors for cardiovascular disease (CVD)?
High blood pressure, obesity, diabetes, smoking, stress, high LDL cholesterol, low HDL cholesterol
130
What is atherosclerosis?
A progressive condition where arteries narrow due to plaque buildup, increasing CVD risk
131
What types of fats protect against CVD?
Omega-3 and Omega-6 polyunsaturated fatty acids, monounsaturated fats
132
What types of fats increase CVD risk?
Trans fats, saturated fats
133
What is the impact of trans fats on health?
Increase LDL-C, decrease HDL-C, associated with higher CVD risk
133
What are some sources of monounsaturated fats?
Olive oil, nuts, avocados
134
What are the dietary fat recommendations for reducing CVD risk?
Limit saturated fat to <10% of energy, emphasize polyunsaturated fats, avoid trans fats, increase Omega-3 intake
135
How does dietary fat impact cancer risk?
High fat intake may increase risk, while Omega-3 fatty acids may reduce risk
136
What is the role of conjugated linoleic acid (CLA) in cancer prevention?
CLA has been shown to inhibit cancer growth and metastasis in animal studies
137
What is alcohol and how is it produced?
Alcohol is a class of organic compounds containing hydroxyl groups (-OH). Ethyl alcohol (ethanol) is the ingredient in beer, wine, and liquor, produced by microbial fermentation of carbohydrates
138
How is alcohol metabolized in the body?
Alcohol is quickly absorbed, with 20% absorbed in the stomach. Food slows down absorption and gastric emptying. It enters the bloodstream quickly and is primarily metabolized by the liver.
138
What are the two primary pathways of alcohol metabolism?
Alcohol is metabolized via:
1. Alcohol Dehydrogenase (ADH) Pathway – Produces compounds that promote fat synthesis.
2. Microsomal Ethanol Oxidizing System (MEOS) – Produces reactive oxygen species.
139
How does alcohol affect the colon?
Alcohol is metabolized by colon bacterial ADH, yielding acetaldehyde, a toxic compound.
140
What factors influence blood alcohol levels?
Blood alcohol levels depend on:
1. Health, genetics, body composition, gender, age
2. Frequency of alcohol consumption
3. Fed vs. fasting state (ADH is broken down during fasting)
140
What is the average rate of alcohol metabolism?
About 0.5 oz alcohol per hour. If alcohol consumption exceeds breakdown rate, blood alcohol levels increase.
141
What are the acute effects of alcohol consumption?
1. Dehydration
2. Free radical damage
3. Impaired brain function
4. Increased urine output
5. Hangovers, accidents, and fatalities
142
What are the health risks associated with alcohol use?
1. Liver damage (fatty liver, cirrhosis)
2. Heart disease and hypertension
3. Cancer (breast, colon)
4. Sexual dysfunction and infertility
5. Fetal alcohol syndrome (FAS)
6. Nutrient deficiencies due to malnutrition
143
How does alcohol consumption affect breastfeeding?
Alcohol enters breast milk, peaks within an hour, reduces milk production, and alters the flavor of milk.
144
What are the long-term effects of excessive alcohol use?
1. Liver damage (cirrhosis, hepatitis)
2. Increased risk of obesity
3. Nutrient deficiencies
4. Increased risk of cancer
145
What are the recommended alcohol consumption guidelines?
-2011 Guidelines: Men = 15 drinks/week, Women = 10 drinks/week
-2023 Guidelines: No more than 2 drinks/week (CCSA)
-Pregnant women advised not to drink
146
how is one standard drink defined?
-12 oz beer (5% alcohol)
-5 oz wine (12% alcohol)
-1.5 oz spirits (40% alcohol)
