Chapter 1.1, 1.2, 1.3 Flashcards
What are processed foods usually high in?
- Saturated fats
- sugar
- salt
these things increase the ris, of chronic disease
what is chronic disease
non-communicable disease that develops slowly over a lifetime and need continuing medical attention to manage and control
what is the Canadian Community Health Survey? (CCHS)
a survey that the government annualy to see canadians
what is the Canaidian Health Measures survey? (CHMS)
conducted every 2 years, similar to the CCHS but has more labratory measuments
list the 6 classes of nutrients
- Carbohydrates
- lipids
- proteins
- water
- vitamins
- minerals
Describe the three general functions of nutrients
- provide energy
- contribute to body structure
- regulate chemical processes
what is an essentail nutrient?
must be supplied by the diet
example: VITAMIN C
What are ‘Fortified Foods’?
when you have a processed food and you add nutrients into it
what are ‘natural health products’?
natural health products are a category of products rgulated by Health Canada which occupy a middles ground between food and drugs
what are ‘Phytochemicals’?
your body needs is but can still produce it
phyochemicals comes from plants like broccoli: sulfrophane
what are ‘zoochemicals’?
your body needs is but can still produce it
zoochemicals comes from animal foods: fatty acids in fish
what are ‘energy yielding nutrients’?
Carbs, lipids, and proteins provide energy
[alchol also provides energy but isnt considered a nutrient because it isnt needed]
so they get the name ‘energy yielding nutrients’
macronutrients
carbs, lipids, protien, water
needed in large amounts (g, kg)
mirconutrients
minerals, vitamins
needed in small amounts (mg, ug)
organic essential nutrients/ molecules
carbs, lipids, protein, vitamins
inorganic essential nutrients/ molecules
minerals, water
Calorie = ?
kilocalorie
calorie = ?
there are 1000 calories in a Calorie
how many Kcalories per gram in Carbs
4 kcal/gram
how many Kcalories per gram in lipids
9 kcal/gram
how many Kcalories per gram in protein
4 kcal/gram
how many Kcalories per gram in Alcohol
7 kcal/gram
Carbs in more important detail
-sugars are the simplist form
-starch is more complex form
-fibre too, not much energy but good for digestion
Lipids in more important detail
- commonly called fats and oils
- triglycerides are most abundunt in body
- triglycerides are fat under skin
- triglycerides are made of fatty acids
- saturated fatty acids
- polyunsaturated fatty acids
- monounsaturated fatty acids
- cholesterol is another type of lipid
Protein in more important detail
- made of amino acids (9 essentail /20)
- some can be made by the body
- some are essential nutrients
how many vitamins are there?
13
Vitamins and minerals in more important detail
- do not provide energy to the body
malnutrition
consuming too little or too much nutrients
‘undernutrition’ ‘overnutrition’
Define diet-gene interaction
someone could have a gene that causes that body to produce proteins that are less effective in excreting sodium. So, when this person eats, they should really be careful of how much sodium they intake
this is how diet and genes play a role in health
what are the essential nutrients
all of them except vitamin D
what are the only essentail fatty acids
alpha-linolenic acid
linolenic acid
what are the essential minerals
all of them
what is the food guides 3 things it is based off of?
variety, moderation, balance/portion
what are the DRI’s (dietary reference intake) purpose?
EAR (estimated avg. requirment)
- amount of nutrients that meets needs of 1/2 the population
- middle of bell curve
RDA (rec. dietary allowance)
- calculated from the EAR
- amount of nutrients that meets the needs of all healthy people in popu.
- right side of the bell curve
AI (adequate intake)
- when dont know EAR, and therefore RDA, use AI which covers broad range
- amount of nutrients that meets the needs of all healthy people in popu. but not as good as the RDA
UL (Tolerable upper intake level)
- the max amount of a nurtient that a person should have
Macronutrient Goals as a % of ToT kcal
carbs: 45-65% –> 4
lipids: 20-35% —> 9
protien: 10-35% —> 4
how much of the diet in an average person gets their fat inake from random foods that arent in the foodgroups?
just under 30% and it comes from ultra-processed foods
how to calcuate BMI
kg/m^2
weight/height^2
if you are given lbs how do you convert to kgs
divide lbs by 2.2 to get kg
BMI range (%)
18.5% —> too small
’ ‘ - 24.9% —> normal
’ ‘ - 29.9% –> overweight
’ ‘ - 34.9% —> obese
how much % does ultra-processed foods make up in the avg americans diet?
60%
what are the top 3 killers attributed to diet
- high sodium (heart disease)
- low in whole grain
- low in fruit
dietary micronutrient that people are commonly deficent in
lack of iodine, Vit E and calcium (antioxidant) , Ca2+, Folate (greens), Riboflavin, VIt C (good for cells)
do you have a skibidi gyatt
yeah i have skibidi ohio livvy dunn baby gronk gyatt
