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