final Flashcards
nutrition
the science of food and how the body uses it in health and disease
Essential nutrients
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
proteins
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
fats
supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins
vitamins
promote (initiate or speed up) specific chemical reactions within cells
minerals
help regulate body functions; aid in the growth and maintenance of body tissues; act as catalysts for the release of energy
water
provides a medium for chemical reactions; transports chemicals; regulates temperature; removes waste products
macronutrients
essential nutrients required by the body in relatively large amounts
micronutrients
essential nutrients required by the body in minute amounts
digestion
the process of breaking down foods in the gastrointestinal tract into compounds the body can absorb
kilocalorie
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
protein
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
amino acids
the building blocks of proteins
legumes
vegetables such as peas and beans that are high in fibre are also important sources of protein
adequate intake of protein for adults
50 grams of protein per day
saturated
fatty acids found mostly in animal products and tropical oils; usually solid at room temp
unsaturated
fatty acids usually found in plant foods; usually liquid at room temp
hydrogenation
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
trans fatty acids
a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity
low-density lipoprotein
blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls
high density lipoprotein
blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease
cholesterol
waxy substance found in the blood and cells and needed for cell membranes. vitamin D, and hormone synthesis
carbohydrate
an essential nutrient; sugars, starches, and dietary fibre are all carbohydrates
glucose
a simple sugar that is the body’s basic fuel
glycogen
an animal starch stored in the liver and muscles
whole grain
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
glycemic index
a measure of how high and how fast a particular food raises blood glucose levels
recommended carbohydrate intake
45-65% of total daily calories which is about 225-325 grams of carbohydrate for someone who consumes 2,000 calories per day.
soluble (viscous) fibre
fibre that dissolves in water or is broken down by bacteria in the large intestine
insoluble fibre
fibre that does not dissolve in water and is not broken down by bacteria in the large intestine
dietary fibre
nondigestible carbohydrates and lignin that are intact in plants
functional fibre
nondigestible carbohydrates either isolated from natural sources or synthesized: these may be added to foods and dietary supplements
total fibre
the total amount of dietary fibre and functional fibre in the diet
daily intake for fibre
38 grams for men and 25 grams for women
vitamins
organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body
Vitamin D
development and maintenance of bones and teeth, promotion of calcium absorption
antioxidant
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
minerals
inorganic, compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions
anemia
a deficiency the oxygen-carrying material in the red blood cells
osteoporosis
a condition in which the bones become thin and brittle and break easily
free radical
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
phytochemicals
naturally occurring substances found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means plants
cruciferous vegetables
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
dietary reference intakes
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
Daily values
a simplified version of the RDAs used on food labels; also included are values for nutrients with no established RDA
Canada’s dietary guidelines
general principles of good nutrition that are used for policy development, programs, and resources for Canadians
Canadas dietary guidelines- 3 primary recommendations
- Nutritious foods are the foundation for healthy eating
- processed of prepared foods and beverages contribute to excess sodium, free sugars, or saturated fat and undermines healthy eating.
- food skills are needed to navigate the complex food environment and support healthy eating
Canadas food guide
a food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients
lacto-vegetarian
a vegetarian who includes milk and cheese products in the diet
lacto-ovo-vegetarian
a vegetarian who eats no meat, poultry, or fish, but does eat eggs and milk products
partial vegetarians, semivegetarians, or pescovegetarians
vegetarians who include eggs, dairy products, and small amounts of poultry and seafood in their diet
cause of foodborne illnesses
caused by pathogens, disease-causing microorganisms that contaminate food, usually from improper handling
-escherichia coil in meat and water
-salmonella in eggs, veggies, poultry
food irradiation
the treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shell life
organic
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
6 classes of nutrients
carbohydrates, proteins, fats, vitamins, minerals, water
protein
component of body tissue, composed of amino acids; nine are essential to a diet
fat per day
3-4 teaspoons- 14.5-19.5 mill
carbohydrates
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
fibre
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
food contains other substances such as
phytochemicals that may not be essential nutrients but that may protect against chronic diseases
overweight
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
visceral fat
fat located around major organs; also called intra-abdominal fat
subcutaneous fat
fat located under the skin
normal bmi
18.5-24.9
energy balance
a condition that occurs when energy intake equals energy expenditure the key to achieving and maintaining a healthy body weight
set point theory
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
resting metabolic rate
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
hormones
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
binge eating
a pattern of eating in which normal food consumption is interrupted by episodes of high consumption
energy density
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
reasonable weight loss goal
5-10% of body weight over 6 months
noncommercial weight-loss programs
mainly support groups
commercial weight loss programs
support, nutrition education, physical activity recommendations, and behaviour modification advice
clinical weight loss programs
-doctor/medical setting
for a medicine to cause weight loss, it must
- reduce energy consumption
- increase expenditure and or
- interfere with energy aborbption
3 legal weight loss drugs in canada
orlistat, liraglutide, and naltrexone and bupropion
bariatric surgery
to help lose weight
body dysmorphic disorder
dissatisfaction with body (extreme)
eating disorder
a serious disturbance in eating patterns or eating-related behaviour, characterized by a negative body image and concerns about body weight and fat
anorexia nervosa
eating disorder- refusal to maintain body weight at a minimally healthy level and intense fear of gaining weight– self starvation
bulimia nervose
recurrent episodes of binge eating and then purging to prevent weight gain
purging
the use of vomiting, laxatives, etc. to compensate for food that has been eaten and that the person fears with produce weight gain
physiological factors involved in the regulation of body weight and body fat
metabolic rate and hormones
nutritional guidelines for weight management
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
the sense of well-being that results from a well-balanced diet
can reinforce the commitment to weight control; improve self-esteem; and lead to realistic rather than negative self-talk.
stressor
any physical or psychological events or condition that produces physical and emotional reactions
stress response
the physical and emotional reactions to a stressor
stress
the general physical and emotional state that accompanies the stress response
autonomic nervous system
the branch of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic divisions
parasympathetic division
a division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies
sympathetic division
a division of the autonomic nervous system that reacts to danger of other challenges by almost instantly accelerating body processes
norepinephrine
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
endocrine system
the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes
hormones
chemical messengers produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities
cortisol
a steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone
epinephrine
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
endorphins
brain secretions that have pain-inhibiting effects
fight or flight reaction
a defence reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes
homeostasis
a state of stability and consistency in a person’s physiological functioning
somatic nervous system
the branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control
personality
the sum of behavioural, cognitive, and emotional tendencies
general adaptation syndrome
a pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion
eustress
stress resulting from a pleasant stressor
distress
stress resulting from an unpleasant stressor
allostatic load
the long-term negative impact of the stress response on the body
relaxation response
physiological state characterized by a feeling of warmth and quiet mental alertness
progressive relaxation
consciously relaxing tensed muscles sends a message to other body systems to reduce the stress response
mindfulness
the intentional cultivation of attention in a way that is nonjudging and nonstriving
depression
a mood disorder characterized by loss of interest sadness, hopelessness, etc.
NREM sleep
includes stages of successively deeper sleep. as you move through these stages, a variety of physiological changes occur
REM sleep
the second phase of one sleep cycle, during which dreams occur
- rapid eye movement
90 minute sleep cycle, 4-5 per night
restless leg syndrome
associated with small kicking movements during the night, can interfere with falling asleep, and can make falling back to sleep more difficult
sleep apnea
when a person repeatedly stops breathing for short periods while asleep
cardiovascular disease
a collective term for various diseases of the heart and blood vessels
atherosclerosis
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
plaque
a deposit of fatty (and other) substances on the inner wall of the artery
coronary heart disease
heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle; also called coronary artery disease
heart attack
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
angina pectoris
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
arrhythmia
a change in the normal pattern of the heartbeat
sudden cardiac death
A non-traumatic, unexpected death from sudden cardiac arrest, most often due to arrhythmia in most instances, victims have underlying heart disease
stroke
an impeded blood supply to some part of the brain resulting in the destruction of brain cells; also called cerebrovascular accident
congestive heart failure
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
platelets
cell fragments in the blood that are necessary for the formation of blood clots
hypertension
sustained abnormally high blood pressure
lipoproteins
protein and lipid substances in the blood that carry fats and cholesterol; classified according to size, density, and chemical composition
low-density lipoprotein
a lipoprotein containing a moderate amount of protein and a large amount of cholesterol; “bad” cholesterol
high density
a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries; “good” cholesterol
diabetes mellitus
a disease that disrupts normal metabolism, interfering with cells’ ability to take in glucose for energy production
arrhytmia
a change in the normal pattern of the heartbeat
triglycerides
blood fats that are absorbed from food and manufactured by the body.
the major controllable risk factors for CVD
tobacco use, unhealthy diet, physical inactivity, unhealthy weight, drug and alcohol abuse, and stress
the 5 major controllable risk factors associated with health conditions are
-high blood pressure, high cholesterol levels, diabetes, atrial fibrillation and vascular cognitive impairment
contributing factors for CVD that can be changed include
high triglyceride levels, insulin resistance and metabolic syndrome, inflammation, and psychological and social factors
hypertenstion
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
atherosclerosis
progressive hardening and narrowing of arteries that can lead to restricted blood flow and even complete blockage
reducing heart disease risk:
eating a heart-healthy diet, exercising regularly, avoiding tobacco, managing blood pressure and cholesterol levels, and handling stress and anger
the most common type of diabetes…
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
presbyopia
the inability of the eyes to focus sharply on nearby objects
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:
universally available to permanent residents, comprehensive in the services it covers, accessible without income barriers, portable within and outside the country and publicly administered
complementary and alternative medicine
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
environmental health
The collective interactions of humans with the environment that promote human health and well-being, and foster safe communities
air quality health index
a measure of local air quality and what it means for health
fossil fuels
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
smog
hazy atmospheric conditions resulting from increased concentrations of ground-level ozone and other pollutants
greenhouse effect
a warming of the earth due to a buildup of greenhouse gases in the atmosphere
greenhouse gas
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
global warming
an increase in the earths atmospheric temp when averaged across seasons and geographical regions; also called climate change
ozone layer
a layer of zone molecules in the upper atmosphere that screens out UV rays from the sun
chlorofluorocarbons
chemicals used as spray-can propellants, refrigerants, and industrial solvents, implicated in the destruction of the ozone layer
