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KNSS 244 > Exam #1 > Flashcards

Exam #1 Flashcards

Chapters 1, 2, 3, 9, 13, 14

1
Q

Nutrients

A

Provide energy, provide structure and regulate body processes

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2
Q

Essential nutrients

A

Our bodies cannot make them so it is essential that we consume them

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3
Q

High nutrient density foods

A

Contain more nutrients per calorie

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4
Q

Low nutrient density foods

A

contain fewer nutrients per calorie

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5
Q

Fortified foods

A

Nutrients added to foods.

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6
Q

Dietary supplements

A

Supplement the diet

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7
Q

Organic vs inorganic

A 
Organic = Carbon structure, vitamins, carbs, protein, lipids
Inorganic = water (H20), doesn't contain carbon, minerals
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8
Q

Carbohydrates

A

Carbon, hydrogen, oxygen
4kcal energy per gram
Simple and complex carbs
(sugar, starch, fibre)

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9
Q

Proteins

A

Carbon, hydrogen, oxygen and nitrogen
4kcal energy per gram
Composed of amino acids
bone and muscle health

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10
Q

Lipids

A

Carbon, hydrogen and oxygen
9kcal per gram
Saturated: animal fats
Unsaturated: plant oils
Energy for lower intensity and longer duration activities
(saturated, mono-saturated, polysaturated omega 3 and 6)

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11
Q

Vitamins

A 
Enable chemical reactions 
ADEK = fat soluble 
BsC = water soluble 
(vitamin c and d, niacin) 
(Regulation of energy production, maintenance of vision, blood clotting, etc.)
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12
Q

Minerals

A

The nervous system, cells, water balance, skeletal system
(Iron, magnesium, calcium, zinc)
16+ essential minerals

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13
Q

Water

A

Hydrogen and oxygen (h2o)

Purpose = nutrient and waste transportation, solvent, lubricant

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14
Q

Phytochemicals

A

Present in foods from plants

Non-nutrient subs in foods that are beneficial to the human body and may have health-promoting factors

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15
Q

Zoochemicals

A

Present in foods from animals

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16
Q

Functional foods

A

Way to provide health benefits beyond basic nutrition

Ex) blueberries reduce risk of disease and cancer

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17
Q

Designer foods

A

Other functional foods are designer foods or nutraceuticals

Ex) vitamins added to water. Orange juice with added calcium

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18
Q

Problems with calorie counting

A
  • Imprecise (food labels are averages)
  • We don’t absorb all of the calories we consume
  • How you prepare food changes it’s calorie load
  • Individuals absorb calories uniquely
  • People aren’t great at eyeballing portions
19
Q

Epidemiological (study)

A

Studies populations

Ex) consumption of fish and heart diseases in Japanese people versus North Americans

20
Q

Experimental group

A

Experimental group drinks/takes supplement and control group takes a placebo

21
Q

Why nutrition science is so confusing?

A
  1. Nutrition research is still young
  2. Most funding goes to disease treatment, not preventative nutrition
  3. Other nutrition questions are often funded by interested parties
  4. Confounding variables make it hard to prove food’s effects
  5. Most nutritional studies are observable (questionnaires about what they ate)
  6. Measurement tools always have limitations
  7. What you eat doesn’t affect your health right away
  8. You can never assume a studies findings apply to you
  9. if doing the research is difficult, reporting on it is even tougher.
22
Q

6 classes of nutrients

A

Carbs, proteins, lipids, vitamins, minerals and water

23
Q

Genes

A

Genes affect the impact of diet on your health and hot the diet you choose affects of activity of your genes.

24
Q

“During the policy development of the new Canada’s food guide, officials from Health Canada’s Office of Nutrition Policy and Promotion have not met with representatives from the food and beverage industry. However, the online public consultations were open to all stakeholders, including industry.
While the food and beverage industry has a role to play in improving the quality of the foods and beverages they manufacture and promote, it was important to ensure that the development of dietary guidance is free from conflict of interest.”

A
  • Didn’t allow dairy farmers or drink people to sit at the table
  • All science-based
  • Industries are not involved
  • Promotes healthier eating habits rather than serving sizes (no portion sizes)
  • No dairy
  • Water
  • Promotes cooking and food preparation
  • Consume vegetables, fruit, whole grains and protein often
  • Unsaturated fats over saturated fats
  • Cut out processed/prepared food
25
Q

Estimated Average Requirements (EARs)

A

Nutrient intake is estimated to meet the needs of 50% if healthy individuals in a given gender and lifestyle group
Used to assess the adequacy of a population’s food supply but not appropriate for evaluating an individual’s intake

26
Q

Recommended Daily Allowances (RDAs)

A

Amounts people should consume on average over several days or weeks
Nutrients intake sufficient to meet the needs of healthy individuals within a gender and life-stage group
Typically set 20% higher than EARs

27
Q

Adequate Intakes (AIs)

A

Nutrient intakes that should be used as a goal when no RDA exists. All values are an approximation of the nutrient intake that sustains health. Is based on what healthy people typically eat

28
Q

Tolerable Upper Intake Levels (ULs)

A

Specify’s the max amount of a nutrient that most people can consume on a daily basis w/o some adverse effect. Not enough data are available to set ULs for all nutrients

29
Q

Steps to get the most from food labels

A
  1. slow down (read it, is it worth your $?)
  2. keep it real ( labels aren’t always truthful)
  3. Prioritize ingredients over calories
  4. Comparison shop
  5. Do it yourself
30
Q

Factors to consider for nutrition plan

A 
Genetics
health 
body type 
budget 
goals 
time 
organic or conventional 
evironment
31
Q

Weight cycling concerns

A

Loss of lean body mass
Metabolism slows down
Loss of bone mass
Stresses mental health

32
Q

Similarities in popular diets

A
  1. Raise nutritional awareness
  2. Focus on quality food
  3. Helps eliminate nutrient deficiencies
  4. helps control appetite and food intake
  5. Promote regular exercise
33
Q

3 steps towards a healthy nutrition plan

A
  1. Identify and remove deficiencies (water, vitamins and minerals, protein, essential fatty acids)Most people don’t get enough phytonutrients.
  2. Adjust amount and food type
  3. Fine-tune food amounts based on your activity level & body type.
34
Q

Ectomorph - Type I

A 
High metabolism 
Fidget 
Tolerate carbs well
Excess calories easily burned off
(55% carbs, 25% protein, 20% fat)
35
Q

Mesomorph - type V

A

Gain muscle easily

40% carbs, 30% protein, 30% fat

36
Q

Endomorph - type O

A

Lower metabolism
Excess calories stored as fat
(25% carbs, 35% protein, 40% fat)

37
Q

Gut biology

A

Intolerance/sensitivity to foods and different digestion rates

38
Q

Steps of a scientific method

A
  1. Make an observation
  2. Propose a hypothesis
  3. Design & conduct experiment to test hypothesis
  4. Analyze results
  5. Publish & present with peer review
  6. Repeat and expand experiments
  7. Develop theories based on results from many experiments
39
Q

Why eat an orange over a supplement?

A

You consume other nutrients rather than just vitamin C, such as fibre.
higher nutrient density than a pill
More enjoyable
Easy to get a daily intake of vitamin C because they are removing this vitamin from food labels.
Need to look at you UL because it is easy to overdose on this vitamin. This vitamin is water-soluble so you would pee it out but still important to keep an eye on.
Pills are more convenient
Also contain phytochemicals

40
Q

Calorie, calorie, and kcal

A 
Calorie = 1
calorie = 1000
Kcal = 1
41
Q

Laboratory

A

The easiest way to test

Sources can be biased or unreliable

42
Q

Difference between hypothesis and theory

A

A hypothesis is an unproven statement that can be tested through experiment
A theory is a scientifically tested and proven explanation of fact or event

43
Q

Daily value

A

A dietary reference intake value for use on food labels

Based on a daily intake of 2000kcal, a person aged 4 into adulthood.

44
Q

Total energy expenditure (TEE)

A

NEAT - non-exercise activity level
TEF - thermic effect of food
BMR- basal metabolic rate, life-sustaining functions

KNSS 244 (4 decks)

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