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Health Science > Chapter 5: Nutrition > Flashcards

Chapter 5: Nutrition Flashcards

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1
Q

What is energy in food measured in?

A

kilo-calories

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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

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3
Q

What three essential nutrients supply energy?

A

Fat, protein, carbs

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4
Q 
Fat = \_\_ calories/gram
Protein = \_\_ calories/gram
Carbs = \_\_ calories/gram
A

9,4,4

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5
Q

What is an essential nutrient?

A

A nutrient that is needed to be able to survive

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6
Q

How many essential nutrients does the body need?

A

50

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7
Q

What do proteins do in the body?

A

Promotes the growth of muscle, connective tissue, structural components, blood, enzymes and hormones.

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8
Q

How many essential amino acids are in complete proteins?

A

9

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9
Q

How many amino acids are in incomplete proteins?

A

less than 9

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10
Q

What do fats do to the body?

A

Insulate, cushion, usable energy, absorb fat soluble vitamins

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11
Q

What are fats made up of?

A

Triglycerides

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12
Q

What are the two essential fats?

A

Linoletic acid - omega 6

Alpha-linoletic acid - omega 3

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13
Q

What percentage of fats are visible?

A

40%

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14
Q

What are the three types of dietary fats?

A

Saturated, monounsaturated, polyunsaturated

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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

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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

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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

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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)

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19
Q

What is the purpose of using trans-fats?

A

To help prolong shelf-life, create better texture, turning liquid fats into solids

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20
Q

Trans-fat is an artificial process. True or False?

A

True

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21
Q

What are the ‘triple negative effects’ that trans-fats have on heart health?

A

Raise LDL, lower HDL, produce inflammation

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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

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23
Q

How much unsaturated fat should you have a day?

A

3-4 teaspoons

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24
Q

Which type of fat has the two essential fatty acids?

A

Polyunsaturated contains both omega-6 and omega-3

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25
Q

Where do we get our 50 essential acids from?

A

Water, proteins, fats, carbs, vitamins and minerals

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26
Q

Alcohol as __ calories/gram?

A

7

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27
Q

The softer (more liquid) the fat is the more saturated fat and trans fat it is likely to contain. True or False?

A

False, it will contain less saturated fat and trans-fat if the fat is softer

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28
Q

What type of cholesterol is considered good cholesterol? What types of fats contain this?

A

High-density lipoprotein (HDL) cholesterol, monounsaturated fats

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29
Q

What type of cholesterol is considered bad cholesterol? What types of fats contain this?

A

Low-density lipoprotein (LDL) cholesterol, saturated and trans-fats

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30
Q

What types of fats should you chose to maintain health and avoid disease?

A

Should choose unsaturated fats over saturated fats and trans-fats

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31
Q

What do carbs do to the body?

A

Used for energy in the body

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32
Q

What are carbs made up out of?

A

Mostly sugars/saccarides

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33
Q

What are the three forms of saccarides?

A

Monosaccarides (glucose), Disaccarides (sucrose), polysaccarides (starches)

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34
Q

What are simple carbs?

A

Monosaccarides and polysaccarides, examples include glucose, fructose, sucrose, lactose etc.

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35
Q

What are complex carbs?

A

Polysaccarides, examples include starches, dietary fiber etc.

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36
Q

What are refined/whole grains?

A

Contain the germ, endosperm, and bran

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37
Q

What are the benefits of whole grains?

A

They are higher in fiber, vitamins, minerals, and other compounds

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38
Q

What are refined/processed grains?

A

Contains starchy endosperm and are lower in beneficial compounds, can cause a spike in blood sugar

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39
Q

What is the most important source of carbs?

A

Starches because they take longer to chew/digest so there is a slower entry into the bloodstream which is good.

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40
Q

What is the glycemic index?

A

Measures the rate at which food effects blood glucose levels

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41
Q

What is the better choice of carb to eat and why?

A

Whole grains because they take more time to get into your bloodstream causing a steady increase in blood sugar

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42
Q

What is fiber?

A

Non-digestible carbs provided by plants

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43
Q

What is fiber good for in the body?

A

Fiber is good for the heart, blood, gastrointestinal health

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44
Q

What sources of food to we get fiber from?

A

Whole grains, fruits, vegtables

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45
Q

What is dietary fiber?

A

Non-digestible carbs found naturally in plants

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46
Q

What is functional fiber?

A

Non-digestible carbs that are synthesized/artificial

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47
Q

What are the two types of fiber?

A

Soluble and insoluble

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48
Q

What is soluble fiber? What foods can we get soluble fiber from?

A

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

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49
Q

What is insoluble fiber? What food can we get insoluble fiber from?

A

Absorbs water in the intestine which prevents constipation, increases fecal bulk. Can get insoluble fiber from whole wheat bread, vegetables, and apple skins

50
Q

How many grams of fiber are needed for men and women daily?

A

women: 38g
men: 25g

51
Q

What are vitamins?

A

Organic substances

52
Q

How many vitamins are essential?

A

13

53
Q

How many vitamins are fat soluble and what vitamins are?

A

4, A,D,E,K

54
Q

Where are fat soluble vitamins dissolved/stored?

A

In the fat/lipid tissue and the liver

55
Q

What can happen if you have too much vitamin D?

A

Kidney damage

56
Q

What can happen if you have too much vitamin A?

A

Liver damage and headaches

57
Q

You cannot end up with toxic amounts of fat soluble vitamins because you urinate out the extra ones. True or False?

A

False, water soluble

58
Q

What many vitamins are water soluble?

A

9

59
Q

Where are water soluble vitamins absorbed?

A

Into the blood stream

60
Q

Can you reach a dangerous level of water soluble vitamins?

A

No, if you have too many you just urinate them out

61
Q

What is the role of vitamins in the body?

A

Provide no energy, help unleash energy in carbs, proteins and fats through the use of coenzymes

62
Q

How can vitamins be lost when preparing food?

A

Overcooking vegetables can cause some of the water soluble vitamins to dissolve

63
Q

What food sources offer vitamins?

A

Fruits, vegetables and some are produced in our bodies

64
Q

What are minerals?

A

Inorganic elements

65
Q

What percentage of our body is made up of minerals?

A

5%

66
Q

How many essential minerals does our body require?

A

17

67
Q

What do minerals do in the body?

A

Important for structural growth and bodily functions such as muscle contraction, heart function, blood clotting, protein synthesis, red blood cell formation

68
Q

Iron-deficiency, anemia and osteoporosis are caused by?

A

Lack of minerals

69
Q

What is osteoporosis?

A

Bones becoming more brittle due to lack of calcium or hormonal changes

70
Q

How many mg macro-minerals should we be getting a day?

A

100mg

71
Q

List some examples of macro-minerals.

A

Calcium, phosphorous, magnesium, sulphur, sodium, potassium, chloride

72
Q

Should we consume a lot of trace minerals?

A

No, we only need a very small amount.

73
Q

List some examples of trace minerals.

A

Zinc, iron, idodine

74
Q

What is the best way to prevent mineral deficiency?

A

Eat a balanced diet.

75
Q

Is water an essential nutrient?

A

Yes

76
Q

What percentage of the body is composed of water?

A

About 60%

77
Q

What is water used for in the body?

A

Temperature regulation, aids in digestion/absorption of food, aids in transport, chemical reactions

78
Q

What percentage of body weight is composed of water?

A

50%

79
Q

How much fluid, including caffeine do man and women need a day?

A

Men: 12 cups
Women: 9 cups

80
Q

We get __% of water from our beverages and the rest from ___.

A

80%, food

81
Q

Are antioxidants essential? What do they do in the body?

A

Not essential, help protect the body from radicals that damage cells. (cigarette smoke, sunlight)

82
Q

Are phytochemicals essential? What do they do in the body?

A

Not essential, substances found in plant foods that prevent chronic disease

83
Q

What is estimated average requirement (EAR)?

A

Amount needed to meet nutrient needs of half the individuals in a population

84
Q

What is adequate intake (AI)?

A

Amount needed to prevent nutrient deficiencies and reduce chronic illness for most of the population

85
Q

What is recommended dietary allowance (RDA)?

A

Amount needed to prevent nutrient deficiencies and reduce chronic illness for most of the population

86
Q

What is tolerable upper intake level (UL)?

A

Max daily intake that is unlikely to cause health problems

87
Q

What is the purpose of the food guide?

A

Guiding food selection to promote the nutritional health of Canadians

88
Q

What did the 2007 Canadian food guide put emphasis on that wasn’t healthy eating?

A

exercise

89
Q

According to the Canadian food guide, how many servings of grains should men and women get a day?

A

Men - 8

Women - 6-7

90
Q

Grains consumed should be __ in fat and __ in complex carbs.

A

Low, High

91
Q

According to the Canadian food guide, how many servings of fruits and vegetables should men and women get a day?

A

Men - 8-10

Women - 6-7

92
Q

When choosing fruits and vegetables how should we base our selections?

A

Should base selections off of how many colors you have on your plate

93
Q

According to the Canadian food guide, how many servings of milk and alternatives should men and women get a day?

A

Men and women - 2

94
Q

What do milk products provide?

A

Protein and calcium

95
Q

What do fruits and vegetables provide?

A

vitamins, complex carbs, fiber

96
Q

What do grains provide?

A

Fiber, complex carbs, vitamins and minerals

97
Q

When choosing milk products should you avoid high fat?

A

Yep

98
Q

What are examples of meat and alternatives?

A

Meat, fish, eggs, beans, peas, nuts, seeds

99
Q

What do meat and alternatives provide?

A

Protein, iron, zinc, vitamins

100
Q

According to the Canadian food guide, how many servings of meat and alternatives should men and women have a day?

A

Men - 3

Women - 2

101
Q

According to the Canadian food guide, how many servings of fat and oils should men and women get a day?

A

Men and women - 2-3 tablespoons

102
Q

What is discretionary calorie allowance in the Canadian food guide?

A

Allows room to enjoy foods with higher fats, sugars etc.

103
Q

By law, what needs to be included in nutrition labels?

A
  1. Nutrition facts table
  2. Ingredient list
  3. Nutritional claims
104
Q

What requirements must be met to be considered as a source of fiber?

A

At least 2g of fiber.

105
Q

What requirements must be met to be considered low fat?

A

No more than 3g of fat

106
Q

What requirements must be met to be considered sodium free?

A

Less than 5mg

107
Q

What order does the ingredient list go from on the nutrition label?

A

Goes from greatest amounts to least amounts

108
Q

What to vegans eat?

A

Only plant foods

109
Q

What do lacto-vegetarians eat?

A

Plant foods and dairy products

110
Q

What do lacto-ovo-vegetarians eat?

A

Plant foods, dairy and eggs

111
Q

What do partial/semi/pescov-vegetarians eat?

A

Plants foods, dairy, eggs and some fish, poultry and seafoods

112
Q

What is food irradiation?

A

Treatment of food with gamma rays/x-rays/high-voltage electrons to kill pathogens and bacteria

113
Q

What are Genetically modified (GM) foods?

A

Plants,animals, or microorganisms in which genes have been added, rearranged, or replaced through genetic engineering

114
Q

What are some problems with GM foods?

A

Lowers biodiversity, hard to differ between GM and non-GM, elevates toxins and allergens

115
Q

What are some benefits of GM foods?

A

Allows more yield, growth in extreme conditions, can produce highly desired characteristics

116
Q

What is a food allergy?

A

A reaction to a food or ingredient where the immune system perceives it as a foreign substance and acts to destroy it

117
Q

What is a food intolerance?

A

A reaction to a food or ingredient that doesn’t involve the immune system and is often caused by a metabolism problem

118
Q

What is considered cholesterol free?

A

Less than 2mg

119
Q

What is considered reduced in calories?

A

25% decrease in calories than the food it’s compared to

120
Q

What is it to be considered light?

A

Reduction in fat or calories

121
Q

What did the toxic truth about sugar teach us?

A 
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

Health Science (11 decks)

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