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KIN 262 > final > Flashcards

final Flashcards

1
Q

nutrition

A

the science of food and how the body uses it in health and disease

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2
Q

Essential nutrients

A

substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs. These nutrients include protein, fats, carbs, vitamins, minerals and water

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3
Q

proteins

A

from important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regular water and acid-base balance; help in growth; supply energy

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4
Q

fats

A

supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins

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5
Q

vitamins

A

promote (initiate or speed up) specific chemical reactions within cells

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6
Q

minerals

A

help regulate body functions; aid in the growth and maintenance of body tissues; act as catalysts for the release of energy

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7
Q

water

A

provides a medium for chemical reactions; transports chemicals; regulates temperature; removes waste products

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8
Q

macronutrients

A

essential nutrients required by the body in relatively large amounts

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9
Q

micronutrients

A

essential nutrients required by the body in minute amounts

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10
Q

digestion

A

the process of breaking down foods in the gastrointestinal tract into compounds the body can absorb

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11
Q

kilocalorie

A

a measure of energy content in food: 1 kilo calorie represents the amount of heat needed to raise the temperature of 1 litre of water by 1 degree C; commonly referred to as a calorie

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12
Q

protein

A

an essential nutrient that forms important parts of the body’s main structures (muscle and bones) as well as blood, enzymes, hormones, and ell membranes, also provides energy

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13
Q

amino acids

A

the building blocks of proteins

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14
Q

legumes

A

vegetables such as peas and beans that are high in fibre are also important sources of protein

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15
Q

adequate intake of protein for adults

A

50 grams of protein per day

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16
Q

saturated

A

fatty acids found mostly in animal products and tropical oils; usually solid at room temp

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17
Q

unsaturated

A

fatty acids usually found in plant foods; usually liquid at room temp

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18
Q

hydrogenation

A

a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

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19
Q

trans fatty acids

A

a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity

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20
Q

low-density lipoprotein

A

blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls

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21
Q

high density lipoprotein

A

blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

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22
Q

cholesterol

A

waxy substance found in the blood and cells and needed for cell membranes. vitamin D, and hormone synthesis

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23
Q

carbohydrate

A

an essential nutrient; sugars, starches, and dietary fibre are all carbohydrates

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24
Q

glucose

A

a simple sugar that is the body’s basic fuel

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25
Q

glycogen

A

an animal starch stored in the liver and muscles

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26
Q

whole grain

A

the entre edible portion of a grain such as wheat, rice, or oats, including the germ, endosperm, and bran. During milling or processing, parts of the grain are removed, often leaving just the endospoerm

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27
Q

glycemic index

A

a measure of how high and how fast a particular food raises blood glucose levels

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28
Q

recommended carbohydrate intake

A

45-65% of total daily calories which is about 225-325 grams of carbohydrate for someone who consumes 2,000 calories per day.

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29
Q

soluble (viscous) fibre

A

fibre that dissolves in water or is broken down by bacteria in the large intestine

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30
Q

insoluble fibre

A

fibre that does not dissolve in water and is not broken down by bacteria in the large intestine

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31
Q

dietary fibre

A

nondigestible carbohydrates and lignin that are intact in plants

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32
Q

functional fibre

A

nondigestible carbohydrates either isolated from natural sources or synthesized: these may be added to foods and dietary supplements

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33
Q

total fibre

A

the total amount of dietary fibre and functional fibre in the diet

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34
Q

daily intake for fibre

A

38 grams for men and 25 grams for women

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35
Q

vitamins

A

organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body

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36
Q

Vitamin D

A

development and maintenance of bones and teeth, promotion of calcium absorption

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37
Q

antioxidant

A

a substance that protects against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, repairing damage to molecules

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38
Q

minerals

A

inorganic, compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions

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39
Q

anemia

A

a deficiency the oxygen-carrying material in the red blood cells

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40
Q

osteoporosis

A

a condition in which the bones become thin and brittle and break easily

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41
Q

free radical

A

an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke

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42
Q

phytochemicals

A

naturally occurring substances found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means plants

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43
Q

cruciferous vegetables

A

vegetables of the cabbage family, including cabbage, broccoli, Brussels sprouts, kale, and cauliflower; the flower petals of these plants form the shape of a cross, hence the name

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44
Q

dietary reference intakes

A

an umbrella term for 4 types of nutrient standards: Adequate intake, estimated average requirement, and recommended dietary allowance set levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease; tolerable upper intake level sets the maximum daily intake that is unlikely to cause health problems

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45
Q

Daily values

A

a simplified version of the RDAs used on food labels; also included are values for nutrients with no established RDA

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46
Q

Canada’s dietary guidelines

A

general principles of good nutrition that are used for policy development, programs, and resources for Canadians

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47
Q

Canadas dietary guidelines- 3 primary recommendations

A
  1. Nutritious foods are the foundation for healthy eating
  2. processed of prepared foods and beverages contribute to excess sodium, free sugars, or saturated fat and undermines healthy eating.
  3. food skills are needed to navigate the complex food environment and support healthy eating
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48
Q

Canadas food guide

A

a food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients

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49
Q

lacto-vegetarian

A

a vegetarian who includes milk and cheese products in the diet

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50
Q

lacto-ovo-vegetarian

A

a vegetarian who eats no meat, poultry, or fish, but does eat eggs and milk products

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51
Q

partial vegetarians, semivegetarians, or pescovegetarians

A

vegetarians who include eggs, dairy products, and small amounts of poultry and seafood in their diet

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52
Q

cause of foodborne illnesses

A

caused by pathogens, disease-causing microorganisms that contaminate food, usually from improper handling
-escherichia coil in meat and water
-salmonella in eggs, veggies, poultry

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53
Q

food irradiation

A

the treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shell life

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54
Q

organic

A

a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, inorganic ingredients, hormones, antibiotics, genetic engineering, irradiation and other practices

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55
Q

6 classes of nutrients

A

carbohydrates, proteins, fats, vitamins, minerals, water

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56
Q

protein

A

component of body tissue, composed of amino acids; nine are essential to a diet

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57
Q

fat per day

A

3-4 teaspoons- 14.5-19.5 mill

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58
Q

carbohydrates

A

provide energy to the brain, nervous system, and blood and to muscles during high intensity sports. Naturally occurring carbs and unrefined complex carbs should be favored over added sugars and refined carbs

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59
Q

fibre

A

includes plants substances that are impossible for the human body to digest. It helps reduce cholesterol levels and promotes the passage of wastes through the intestines

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60
Q

food contains other substances such as

A

phytochemicals that may not be essential nutrients but that may protect against chronic diseases

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61
Q

overweight

A

body weight above the recommended range for good health; sometimes defined as a body mass index between 25 and 29.9, a measure of the proportion of weight and height

62
Q

visceral fat

A

fat located around major organs; also called intra-abdominal fat

63
Q

subcutaneous fat

A

fat located under the skin

64
Q

normal bmi

A

18.5-24.9

65
Q

energy balance

A

a condition that occurs when energy intake equals energy expenditure the key to achieving and maintaining a healthy body weight

66
Q

set point theory

A

suggests that our bodies are designed to maintain a healthy and generally stable weight within a narrow range or a set point, despite the variability in energy intake and expenditure

67
Q

resting metabolic rate

A

the energy required (in calories) to maintain vital body functions, including respiration, heart rate, body temp, and blood pressure while the body is at rest

68
Q

hormones

A

play a role in body fat:
=- hormonal changes contribute to the amount and location of fat accumulation
-leptin:tells you how full or hungry you are
-ghrelin: increases appetite

69
Q

binge eating

A

a pattern of eating in which normal food consumption is interrupted by episodes of high consumption

70
Q

energy density

A

number of calories per gram or ounce of food; foods with low energy density have high volume of bulk with few calories, whereas those with high energy density provide many calories in a very small portion

71
Q

reasonable weight loss goal

A

5-10% of body weight over 6 months

72
Q

noncommercial weight-loss programs

A

mainly support groups

73
Q

commercial weight loss programs

A

support, nutrition education, physical activity recommendations, and behaviour modification advice

74
Q

clinical weight loss programs

A

-doctor/medical setting

75
Q

for a medicine to cause weight loss, it must

A
  1. reduce energy consumption
  2. increase expenditure and or
  3. interfere with energy aborbption
76
Q

3 legal weight loss drugs in canada

A

orlistat, liraglutide, and naltrexone and bupropion

77
Q

bariatric surgery

A

to help lose weight

78
Q

body dysmorphic disorder

A

dissatisfaction with body (extreme)

79
Q

eating disorder

A

a serious disturbance in eating patterns or eating-related behaviour, characterized by a negative body image and concerns about body weight and fat

80
Q

anorexia nervosa

A

eating disorder- refusal to maintain body weight at a minimally healthy level and intense fear of gaining weight– self starvation

81
Q

bulimia nervose

A

recurrent episodes of binge eating and then purging to prevent weight gain

82
Q

purging

A

the use of vomiting, laxatives, etc. to compensate for food that has been eaten and that the person fears with produce weight gain

83
Q

physiological factors involved in the regulation of body weight and body fat

A

metabolic rate and hormones

84
Q

nutritional guidelines for weight management

A

controlling consumption of total calories, unhealthy fats, carbohydrates, and protein; monitoring portion sizes and calorie density increasing consumption of whole grains, fruits, veggies - making schedule

85
Q

the sense of well-being that results from a well-balanced diet

A

can reinforce the commitment to weight control; improve self-esteem; and lead to realistic rather than negative self-talk.

86
Q

stressor

A

any physical or psychological events or condition that produces physical and emotional reactions

87
Q

stress response

A

the physical and emotional reactions to a stressor

88
Q

stress

A

the general physical and emotional state that accompanies the stress response

89
Q

autonomic nervous system

A

the branch of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic divisions

90
Q

parasympathetic division

A

a division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies

91
Q

sympathetic division

A

a division of the autonomic nervous system that reacts to danger of other challenges by almost instantly accelerating body processes

92
Q

norepinephrine

A

a neurotransmitter released by the sympathetic nervous onto specific tissues to increase their function in the face of increased activity; when released by the brain, causes arousal

93
Q

endocrine system

A

the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes

94
Q

hormones

A

chemical messengers produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities

95
Q

cortisol

A

a steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone

96
Q

epinephrine

A

a hormone secreted by the medulla of the adrenal gland that affects the functioning of organs involved in responding to a stressor: also called adrenaline

97
Q

endorphins

A

brain secretions that have pain-inhibiting effects

98
Q

fight or flight reaction

A

a defence reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes

99
Q

homeostasis

A

a state of stability and consistency in a person’s physiological functioning

100
Q

somatic nervous system

A

the branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control

101
Q

personality

A

the sum of behavioural, cognitive, and emotional tendencies

102
Q

general adaptation syndrome

A

a pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion

103
Q

eustress

A

stress resulting from a pleasant stressor

104
Q

distress

A

stress resulting from an unpleasant stressor

105
Q

allostatic load

A

the long-term negative impact of the stress response on the body

106
Q

relaxation response

A

physiological state characterized by a feeling of warmth and quiet mental alertness

107
Q

progressive relaxation

A

consciously relaxing tensed muscles sends a message to other body systems to reduce the stress response

108
Q

mindfulness

A

the intentional cultivation of attention in a way that is nonjudging and nonstriving

109
Q

depression

A

a mood disorder characterized by loss of interest sadness, hopelessness, etc.

110
Q

NREM sleep

A

includes stages of successively deeper sleep. as you move through these stages, a variety of physiological changes occur

111
Q

REM sleep

A

the second phase of one sleep cycle, during which dreams occur
- rapid eye movement
90 minute sleep cycle, 4-5 per night

112
Q

restless leg syndrome

A

associated with small kicking movements during the night, can interfere with falling asleep, and can make falling back to sleep more difficult

113
Q

sleep apnea

A

when a person repeatedly stops breathing for short periods while asleep

114
Q

cardiovascular disease

A

a collective term for various diseases of the heart and blood vessels

115
Q

atherosclerosis

A

a form of CVD in which the inner layers of artery walls are made thick and irregular by plaque deposits; arteries become narrowed, and blood supply is reduced

116
Q

plaque

A

a deposit of fatty (and other) substances on the inner wall of the artery

117
Q

coronary heart disease

A

heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle; also called coronary artery disease

118
Q

heart attack

A

damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also known as myocardial infarction

119
Q

angina pectoris

A

a condition in which the heart muscle does not receive enough blood, causing severe pain in the chest and often in the arm and shoulder

120
Q

arrhythmia

A

a change in the normal pattern of the heartbeat

121
Q

sudden cardiac death

A

A non-traumatic, unexpected death from sudden cardiac arrest, most often due to arrhythmia in most instances, victims have underlying heart disease

122
Q

stroke

A

an impeded blood supply to some part of the brain resulting in the destruction of brain cells; also called cerebrovascular accident

123
Q

congestive heart failure

A

a condition resulting from the heart’s inability to pump out all the blood that returns to it. Blood backs up in the veins leading to the heart, causing an accumulation of fluid in various parts of the body

124
Q

platelets

A

cell fragments in the blood that are necessary for the formation of blood clots

125
Q

hypertension

A

sustained abnormally high blood pressure

126
Q

lipoproteins

A

protein and lipid substances in the blood that carry fats and cholesterol; classified according to size, density, and chemical composition

127
Q

low-density lipoprotein

A

a lipoprotein containing a moderate amount of protein and a large amount of cholesterol; “bad” cholesterol

128
Q

high density

A

a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries; “good” cholesterol

129
Q

diabetes mellitus

A

a disease that disrupts normal metabolism, interfering with cells’ ability to take in glucose for energy production

130
Q

arrhytmia

A

a change in the normal pattern of the heartbeat

131
Q

triglycerides

A

blood fats that are absorbed from food and manufactured by the body.

132
Q

the major controllable risk factors for CVD

A

tobacco use, unhealthy diet, physical inactivity, unhealthy weight, drug and alcohol abuse, and stress

133
Q

the 5 major controllable risk factors associated with health conditions are

A

-high blood pressure, high cholesterol levels, diabetes, atrial fibrillation and vascular cognitive impairment

134
Q

contributing factors for CVD that can be changed include

A

high triglyceride levels, insulin resistance and metabolic syndrome, inflammation, and psychological and social factors

135
Q

hypertenstion

A

weakens the heart and scars and hardens arteries, causing resistance to blood flow. It is defined as blood pressure equal to or higher than 135 over 85

136
Q

atherosclerosis

A

progressive hardening and narrowing of arteries that can lead to restricted blood flow and even complete blockage

137
Q

reducing heart disease risk:

A

eating a heart-healthy diet, exercising regularly, avoiding tobacco, managing blood pressure and cholesterol levels, and handling stress and anger

138
Q

the most common type of diabetes…

A

a disorder of metabolism, is linked to older age and lifestyle factors, including inactivity and obesity; treatment can help reduce the rate of serious complications

139
Q

presbyopia

A

the inability of the eyes to focus sharply on nearby objects

140
Q

Canada has a government funded, national health care system based on principles from the canada health act that requires a health care system that is:

A

universally available to permanent residents, comprehensive in the services it covers, accessible without income barriers, portable within and outside the country and publicly administered

141
Q

complementary and alternative medicine

A

therapies or practices that are not apart of conventional or mainstream health care and medical practice as taught in most North American medical schools and available at most North American health care facilities

142
Q

environmental health

A

The collective interactions of humans with the environment that promote human health and well-being, and foster safe communities

143
Q

air quality health index

A

a measure of local air quality and what it means for health

144
Q

fossil fuels

A

buried deposits of decayed animals and plants that are converted into carbon-rich fuels by exposure to heat and pressure over millions of years; oil coal and natural gas are fossil fuels

145
Q

smog

A

hazy atmospheric conditions resulting from increased concentrations of ground-level ozone and other pollutants

146
Q

greenhouse effect

A

a warming of the earth due to a buildup of greenhouse gases in the atmosphere

147
Q

greenhouse gas

A

a gas (such as carbon dioxide) or vapour that traps infrared radiation instead of allowing it to escape through the atmosphere , resulting in a warming of the earth

148
Q

global warming

A

an increase in the earths atmospheric temp when averaged across seasons and geographical regions; also called climate change

149
Q

ozone layer

A

a layer of zone molecules in the upper atmosphere that screens out UV rays from the sun

150
Q

chlorofluorocarbons

A

chemicals used as spray-can propellants, refrigerants, and industrial solvents, implicated in the destruction of the ozone layer

KIN 262 (1 decks)

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