Chapter 5: Nutrition Flashcards
1
Q
What is energy in food measured in?
A
kilo-calories
2
Q
What is one kilo-calorie?
A
How much heat it takes to raise the tempurature of 1L of water by 1 degree celcius
3
Q
What three essential nutrients supply energy?
A
Fat, protein, carbs
4
Q
Fat = \_\_ calories/gram Protein = \_\_ calories/gram Carbs = \_\_ calories/gram
A
9,4,4
5
Q
What is an essential nutrient?
A
A nutrient that is needed to be able to survive
6
Q
How many essential nutrients does the body need?
A
50
7
Q
What do proteins do in the body?
A
Promotes the growth of muscle, connective tissue, structural components, blood, enzymes and hormones.
8
Q
How many essential amino acids are in complete proteins?
A
9
9
Q
How many amino acids are in incomplete proteins?
A
less than 9
10
Q
What do fats do to the body?
A
Insulate, cushion, usable energy, absorb fat soluble vitamins
11
Q
What are fats made up of?
A
Triglycerides
12
Q
What are the two essential fats?
A
Linoletic acid - omega 6
Alpha-linoletic acid - omega 3
13
Q
What percentage of fats are visible?
A
40%
14
Q
What are the three types of dietary fats?
A
Saturated, monounsaturated, polyunsaturated
15
Q
What is the physical state of saturated fat and what source do they usually come from?
A
Saturated fats are mostly solid at room temperature and come from animal porducts
16
Q
What is the physical state of monounsaturated fats and what source do they come from?
A
Usually liquid at room temperature, come from plant sources
17
Q
What is the physical state of polyunsaturated fats and what source to they come from?
A
Usually liquid at room temperature, come from plant sources
18
Q
What does the process hydrogenation do to fats?
A
Takes unsaturated fats and mixes them with saturated fats to create trans-fats (more solid fat)
19
Q
What is the purpose of using trans-fats?
A
To help prolong shelf-life, create better texture, turning liquid fats into solids
20
Q
Trans-fat is an artificial process. True or False?
A
True
21
Q
What are the ‘triple negative effects’ that trans-fats have on heart health?
A
Raise LDL, lower HDL, produce inflammation
22
Q
What do the essential nutrients omega-3 and omega-6 do to the body?
A
Reduce blood pressure, prevent blood clotting, prevent inflammation
23
Q
How much unsaturated fat should you have a day?
A
3-4 teaspoons
24
Q
Which type of fat has the two essential fatty acids?
A
Polyunsaturated contains both omega-6 and omega-3
25
Where do we get our 50 essential acids from?
Water, proteins, fats, carbs, vitamins and minerals
26
Alcohol as __ calories/gram?
7
27
The softer (more liquid) the fat is the more saturated fat and trans fat it is likely to contain. True or False?
False, it will contain less saturated fat and trans-fat if the fat is softer
28
What type of cholesterol is considered good cholesterol? What types of fats contain this?
High-density lipoprotein (HDL) cholesterol, monounsaturated fats
29
What type of cholesterol is considered bad cholesterol? What types of fats contain this?
Low-density lipoprotein (LDL) cholesterol, saturated and trans-fats
30
What types of fats should you chose to maintain health and avoid disease?
Should choose unsaturated fats over saturated fats and trans-fats
31
What do carbs do to the body?
Used for energy in the body
32
What are carbs made up out of?
Mostly sugars/saccarides
33
What are the three forms of saccarides?
Monosaccarides (glucose), Disaccarides (sucrose), polysaccarides (starches)
34
What are simple carbs?
Monosaccarides and polysaccarides, examples include glucose, fructose, sucrose, lactose etc.
35
What are complex carbs?
Polysaccarides, examples include starches, dietary fiber etc.
36
What are refined/whole grains?
Contain the germ, endosperm, and bran
37
What are the benefits of whole grains?
They are higher in fiber, vitamins, minerals, and other compounds
38
What are refined/processed grains?
Contains starchy endosperm and are lower in beneficial compounds, can cause a spike in blood sugar
39
What is the most important source of carbs?
Starches because they take longer to chew/digest so there is a slower entry into the bloodstream which is good.
40
What is the glycemic index?
Measures the rate at which food effects blood glucose levels
41
What is the better choice of carb to eat and why?
Whole grains because they take more time to get into your bloodstream causing a steady increase in blood sugar
42
What is fiber?
Non-digestible carbs provided by plants
43
What is fiber good for in the body?
Fiber is good for the heart, blood, gastrointestinal health
44
What sources of food to we get fiber from?
Whole grains, fruits, vegtables
45
What is dietary fiber?
Non-digestible carbs found naturally in plants
46
What is functional fiber?
Non-digestible carbs that are synthesized/artificial
47
What are the two types of fiber?
Soluble and insoluble
48
What is soluble fiber? What foods can we get soluble fiber from?
Soluble fiber turns into gel in the intestines to delay stomach emptying, reduce blood sugar movement into the blood and reduces the absorption of cholesterol. Can get soluble fiber from thick skin, juicy fruits
49
What is insoluble fiber? What food can we get insoluble fiber from?
Absorbs water in the intestine which prevents constipation, increases fecal bulk. Can get insoluble fiber from whole wheat bread, vegetables, and apple skins
50
How many grams of fiber are needed for men and women daily?
women: 38g
men: 25g
51
What are vitamins?
Organic substances
52
How many vitamins are essential?
13
53
How many vitamins are fat soluble and what vitamins are?
4, A,D,E,K
54
Where are fat soluble vitamins dissolved/stored?
In the fat/lipid tissue and the liver
55
What can happen if you have too much vitamin D?
Kidney damage
56
What can happen if you have too much vitamin A?
Liver damage and headaches
57
You cannot end up with toxic amounts of fat soluble vitamins because you urinate out the extra ones. True or False?
False, water soluble
58
What many vitamins are water soluble?
9
59
Where are water soluble vitamins absorbed?
Into the blood stream
60
Can you reach a dangerous level of water soluble vitamins?
No, if you have too many you just urinate them out
61
What is the role of vitamins in the body?
Provide no energy, help unleash energy in carbs, proteins and fats through the use of coenzymes
62
How can vitamins be lost when preparing food?
Overcooking vegetables can cause some of the water soluble vitamins to dissolve
63
What food sources offer vitamins?
Fruits, vegetables and some are produced in our bodies
64
What are minerals?
Inorganic elements
65
What percentage of our body is made up of minerals?
5%
66
How many essential minerals does our body require?
17
67
What do minerals do in the body?
Important for structural growth and bodily functions such as muscle contraction, heart function, blood clotting, protein synthesis, red blood cell formation
68
Iron-deficiency, anemia and osteoporosis are caused by?
Lack of minerals
69
What is osteoporosis?
Bones becoming more brittle due to lack of calcium or hormonal changes
70
How many mg macro-minerals should we be getting a day?
100mg
71
List some examples of macro-minerals.
Calcium, phosphorous, magnesium, sulphur, sodium, potassium, chloride
72
Should we consume a lot of trace minerals?
No, we only need a very small amount.
73
List some examples of trace minerals.
Zinc, iron, idodine
74
What is the best way to prevent mineral deficiency?
Eat a balanced diet.
75
Is water an essential nutrient?
Yes
76
What percentage of the body is composed of water?
About 60%
77
What is water used for in the body?
Temperature regulation, aids in digestion/absorption of food, aids in transport, chemical reactions
78
What percentage of body weight is composed of water?
50%
79
How much fluid, including caffeine do man and women need a day?
Men: 12 cups
Women: 9 cups
80
We get __% of water from our beverages and the rest from ___.
80%, food
81
Are antioxidants essential? What do they do in the body?
Not essential, help protect the body from radicals that damage cells. (cigarette smoke, sunlight)
82
Are phytochemicals essential? What do they do in the body?
Not essential, substances found in plant foods that prevent chronic disease
83
What is estimated average requirement (EAR)?
Amount needed to meet nutrient needs of half the individuals in a population
84
What is adequate intake (AI)?
Amount needed to prevent nutrient deficiencies and reduce chronic illness for most of the population
85
What is recommended dietary allowance (RDA)?
Amount needed to prevent nutrient deficiencies and reduce chronic illness for most of the population
86
What is tolerable upper intake level (UL)?
Max daily intake that is unlikely to cause health problems
87
What is the purpose of the food guide?
Guiding food selection to promote the nutritional health of Canadians
88
What did the 2007 Canadian food guide put emphasis on that wasn't healthy eating?
exercise
89
According to the Canadian food guide, how many servings of grains should men and women get a day?
Men - 8
| Women - 6-7
90
Grains consumed should be __ in fat and __ in complex carbs.
Low, High
91
According to the Canadian food guide, how many servings of fruits and vegetables should men and women get a day?
Men - 8-10
| Women - 6-7
92
When choosing fruits and vegetables how should we base our selections?
Should base selections off of how many colors you have on your plate
93
According to the Canadian food guide, how many servings of milk and alternatives should men and women get a day?
Men and women - 2
94
What do milk products provide?
Protein and calcium
95
What do fruits and vegetables provide?
vitamins, complex carbs, fiber
96
What do grains provide?
Fiber, complex carbs, vitamins and minerals
97
When choosing milk products should you avoid high fat?
Yep
98
What are examples of meat and alternatives?
Meat, fish, eggs, beans, peas, nuts, seeds
99
What do meat and alternatives provide?
Protein, iron, zinc, vitamins
100
According to the Canadian food guide, how many servings of meat and alternatives should men and women have a day?
Men - 3
| Women - 2
101
According to the Canadian food guide, how many servings of fat and oils should men and women get a day?
Men and women - 2-3 tablespoons
102
What is discretionary calorie allowance in the Canadian food guide?
Allows room to enjoy foods with higher fats, sugars etc.
103
By law, what needs to be included in nutrition labels?
1. Nutrition facts table
2. Ingredient list
3. Nutritional claims
104
What requirements must be met to be considered as a source of fiber?
At least 2g of fiber.
105
What requirements must be met to be considered low fat?
No more than 3g of fat
106
What requirements must be met to be considered sodium free?
Less than 5mg
107
What order does the ingredient list go from on the nutrition label?
Goes from greatest amounts to least amounts
108
What to vegans eat?
Only plant foods
109
What do lacto-vegetarians eat?
Plant foods and dairy products
110
What do lacto-ovo-vegetarians eat?
Plant foods, dairy and eggs
111
What do partial/semi/pescov-vegetarians eat?
Plants foods, dairy, eggs and some fish, poultry and seafoods
112
What is food irradiation?
Treatment of food with gamma rays/x-rays/high-voltage electrons to kill pathogens and bacteria
113
What are Genetically modified (GM) foods?
Plants,animals, or microorganisms in which genes have been added, rearranged, or replaced through genetic engineering
114
What are some problems with GM foods?
Lowers biodiversity, hard to differ between GM and non-GM, elevates toxins and allergens
115
What are some benefits of GM foods?
Allows more yield, growth in extreme conditions, can produce highly desired characteristics
116
What is a food allergy?
A reaction to a food or ingredient where the immune system perceives it as a foreign substance and acts to destroy it
117
What is a food intolerance?
A reaction to a food or ingredient that doesn't involve the immune system and is often caused by a metabolism problem
118
What is considered cholesterol free?
Less than 2mg
119
What is considered reduced in calories?
25% decrease in calories than the food it's compared to
120
What is it to be considered light?
Reduction in fat or calories
121
What did the toxic truth about sugar teach us?
```
Sugar consumption is linked to a rise
in non-communicable disease
Sugar’s effects on the body can be
similar to those of alcohol
Regulation could include tax, limiting
sales during school hours and placing
age limits on purchase
```
