Exam #1 Flashcards
Chapters 1, 2, 3, 9, 13, 14
Nutrients
Provide energy, provide structure and regulate body processes
Essential nutrients
Our bodies cannot make them so it is essential that we consume them
High nutrient density foods
Contain more nutrients per calorie
Low nutrient density foods
contain fewer nutrients per calorie
Fortified foods
Nutrients added to foods.
Dietary supplements
Supplement the diet
Organic vs inorganic
Organic = Carbon structure, vitamins, carbs, protein, lipids Inorganic = water (H20), doesn't contain carbon, minerals
Carbohydrates
Carbon, hydrogen, oxygen
4kcal energy per gram
Simple and complex carbs
(sugar, starch, fibre)
Proteins
Carbon, hydrogen, oxygen and nitrogen
4kcal energy per gram
Composed of amino acids
bone and muscle health
Lipids
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)
Vitamins
Enable chemical reactions ADEK = fat soluble BsC = water soluble (vitamin c and d, niacin) (Regulation of energy production, maintenance of vision, blood clotting, etc.)
Minerals
The nervous system, cells, water balance, skeletal system
(Iron, magnesium, calcium, zinc)
16+ essential minerals
Water
Hydrogen and oxygen (h2o)
Purpose = nutrient and waste transportation, solvent, lubricant
Phytochemicals
Present in foods from plants
Non-nutrient subs in foods that are beneficial to the human body and may have health-promoting factors
Zoochemicals
Present in foods from animals
Functional foods
Way to provide health benefits beyond basic nutrition
Ex) blueberries reduce risk of disease and cancer
Designer foods
Other functional foods are designer foods or nutraceuticals
Ex) vitamins added to water. Orange juice with added calcium
Problems with calorie counting
- 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
Epidemiological (study)
Studies populations
Ex) consumption of fish and heart diseases in Japanese people versus North Americans
Experimental group
Experimental group drinks/takes supplement and control group takes a placebo
Why nutrition science is so confusing?
- Nutrition research is still young
- Most funding goes to disease treatment, not preventative nutrition
- Other nutrition questions are often funded by interested parties
- Confounding variables make it hard to prove food’s effects
- Most nutritional studies are observable (questionnaires about what they ate)
- Measurement tools always have limitations
- What you eat doesn’t affect your health right away
- You can never assume a studies findings apply to you
- if doing the research is difficult, reporting on it is even tougher.
6 classes of nutrients
Carbs, proteins, lipids, vitamins, minerals and water
Genes
Genes affect the impact of diet on your health and hot the diet you choose affects of activity of your genes.
“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.”
- 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
Estimated Average Requirements (EARs)
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
Recommended Daily Allowances (RDAs)
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
Adequate Intakes (AIs)
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
Tolerable Upper Intake Levels (ULs)
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
Steps to get the most from food labels
- slow down (read it, is it worth your $?)
- keep it real ( labels aren’t always truthful)
- Prioritize ingredients over calories
- Comparison shop
- Do it yourself
Factors to consider for nutrition plan
Genetics health body type budget goals time organic or conventional evironment
Weight cycling concerns
Loss of lean body mass
Metabolism slows down
Loss of bone mass
Stresses mental health
Similarities in popular diets
- Raise nutritional awareness
- Focus on quality food
- Helps eliminate nutrient deficiencies
- helps control appetite and food intake
- Promote regular exercise
3 steps towards a healthy nutrition plan
- Identify and remove deficiencies (water, vitamins and minerals, protein, essential fatty acids)Most people don’t get enough phytonutrients.
- Adjust amount and food type
- Fine-tune food amounts based on your activity level & body type.
Ectomorph - Type I
High metabolism Fidget Tolerate carbs well Excess calories easily burned off (55% carbs, 25% protein, 20% fat)
Mesomorph - type V
Gain muscle easily
40% carbs, 30% protein, 30% fat
Endomorph - type O
Lower metabolism
Excess calories stored as fat
(25% carbs, 35% protein, 40% fat)
Gut biology
Intolerance/sensitivity to foods and different digestion rates
Steps of a scientific method
- Make an observation
- Propose a hypothesis
- Design & conduct experiment to test hypothesis
- Analyze results
- Publish & present with peer review
- Repeat and expand experiments
- Develop theories based on results from many experiments
Why eat an orange over a supplement?
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
Calorie, calorie, and kcal
Calorie = 1 calorie = 1000 Kcal = 1
Laboratory
The easiest way to test
Sources can be biased or unreliable
Difference between hypothesis and theory
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
Daily value
A dietary reference intake value for use on food labels
Based on a daily intake of 2000kcal, a person aged 4 into adulthood.
Total energy expenditure (TEE)
NEAT - non-exercise activity level
TEF - thermic effect of food
BMR- basal metabolic rate, life-sustaining functions
