Final Flashcards
the starchy seed of plants that produce bean pods, including peas, peanuts, beans, soybeans and lentils
legumes
the building blocks of proteins. Each contains an amino group, an acid group and a unique side chain
amino acids
amino acids contain
a carbon atom that is bound to a hydrogen atom, an amino group which contains nitrogen, acid group and a side chain
amino acids that cannot be synthesized by the body in sufficient amounts to meet its needs and therefore must be included in the diet
essential amino acids or indispensable amino acids
under certain conditions, some of the nonessential amino acids cannot be synthesized in sufficient amounts to meet the bodys needs
conditionally essential amino acids
a genetic disease in which the amino acid phenylalanine cannot be metabolized normally, causing it to build up in the blood. If untreated, the condition results in brain damage
Phenylketonuria (PKU)
used to link together amino acids to form proteins. They join the amino group of one amino acid to the amino group of another amino acid
peptide bonds
a chain of amino acids linked by peptide bonds that is part of the structure of a protein
polypeptide
alteration of a proteins three dimensional structure
denaturation
all the amino acids in body tissues and fluids that are available for use by the body
amino acid pool
the process by which an amino group from one amino acids is transferred to a carbon compound to form a new amino acid
transamination
the essential amino acid that is available in the lowest concentration relative to the bodys needs
limiting amino acid
a condition characterized by loss of muscle and fat mass and an increased susceptibiliy to infection that results from the long term consumption of unsufficient amounts of energy and/or protein to meet the bodys needs
protein energy malnutrition (PEM)
a form of protein energy malnuitrition in which a deficiency of energy and protein in the diet causes severe body wasting
marasmus
an adverse immune response to a specific food protein
food allergy
an adverse reaction to a food that typically does not involve the production of antibodies by the immune system
food intolerance or food sensitivity
a disorder that causes damage to the intestines when the protein gluten is eaten
celiac disease
the amount of nitrogen consumed in the diet compared with the amount excreted over a given period
nitrogen balance
the process of combining proteins from different sources so that they collectively provide the proper proportions of amino acids required to meet the bodys needs
protein complementation
the extent to which the body can absorb and use a nutrient
bioavailability
a compound that can be converted into the active form of a vitamin in the body
provitamin or vitamin precursor
organic non-protein substances that bind to enzymes to promote their activity
coenzymes
a substance that is able to neutralize reactive oxygen molecules and thereby prevent cell damage
antioxidant
caused when reactive oxygen molecules steal electrons from, or oxidize, other compounds, causing changes in their structure and function
oxidative damage
one type od highly reactive atom or molecule that causes oxidative damage
free radicals
a thiamin deficiency disease that causes weakness, nerve degeneration and in some cases, heart changes
beriberi
a chemical substance produced by a nerve cell that can stimulate or inhibit another cell
neurotransmitters
a disease resulting from niacin deficiency, which causes dermatitis, diarrhea, dementia and if not treated death
pellagra
part of the coenzyme that replenishes the oxaloacetate stores needed for the citric acid cycle to occur
biotin
three forms of vitamin B6
pyridoxal
pyridoxine
pyridoxime
a b vitamin that is especially important during embryonic development
folate
abnormalities in the brain or spinal cord that result from errors that occur during prenatal development
neural tube defects
an easily absorbed form of the vitamin folate that is used in dietary supplements and fortified foods
folic acid
a reduction in the bloods capacity to carry oxygen that is characterized by abnormally large immature and mature red blood cells
macrocytic anemia or megaloblastic anemia
a macrocytic anemia resulting from vitamin B12 deficiency that occurs when dietary vitamin B12 cannot be absorbed due to a lack of intrinsic factor
pernicious anemia
a protein produced in the stomach that is needed for the absorption of adequate amounts of vitamin B12
intrinsic factor
an inflation of the stomach lining that results in reduced secretion of stomach acid, microbial overgrowth and in severe cases, a reduction in the production of intrinsic factor
atrophic gastritis
Best known for its role in the synthesis and maintenance of collagen
vitamin c
a vitamin C deficiency disease characterized by bleeding guns, tooth loss, joint pain, bleeding into the skin and mucous membranes and fatigue
scurvy
a provitamin that can be converted into vitmain A
beta carotene
the chemical forms of preformed vitamin A: retinol, retinal and retinoic acid
retinoids
natural pigments synthesized by plants and many microorganisms. They give yellow and red-orange fruits and vegetables their color. once inside the body, they can be converted into retinoids
carotenoids
the amount of retinol, beta-carotene, alpha-carotene or beta-cryptoxanthin that provides vitamin A activity equal to 1 microgram of retinol
RAE
the process whereby immature cells chage in structure and function to become spcialized
normal cell differentiation
the events of protein synthesis in which the information coded in a gene is used to synthesize a protein
gene expression
a spectrum of eye conditions resulting from vitamin A deficiency that may lead to blindness
xerophthalmia
a condition caused by the accumulation of cartenoids in the adipose tissue, causing the skin to appear yellow-orange
hypercarotenemia
a hormone released by a parathyroid gland that acts to increase blood calcium levels
parathyroid hormone (PTH)
only 10-15% of the calcium in the diet can be absorbed
when vitamin d is deficient
a vitamin D deficiency disease in children, characterized by poor bone development resulting from inadequate calcium absorption
ricket
a vitamin D deficiency disease in adults, characterized by loss of minerals from bone, bone pain, muscle aches and an increase in bone fractures
osteomalacia
• An antioxidant that protects lipids throughout the body by neutralizing reactive oxygen compounds before they can cause damage
vitamin e
a length of DNA that contains the informaiton needed to synthesize a specific polypeptide chain
genes
RDA of protein for adults
0.8 g/kg body weight
RDA of protein for pregnant women
25 g/day
RDA of Vitamin C for cigarette smokers
extra 35 mg/day
provitamin A cartenoids (2)
Alpha-carotene
beta-cryptoxanthin
cartenoids not converted into retinols
antioxidants
characteristics of animal sources of protein (5)
complete proteins
higher in total protein content
have B vitamins, iron, zinc, calcium
low in fibre
high in saturated fata nd cholesterol
characteristics of plant sources of protein (3)
incomplete proteins
contains some B vitamins, iron, zinc, calcium but less available in body
high in fibre, unsaturated fats and phytochemicals
4 levels of protein structure
primary structure
secondary structure
tertiary structure
Quaternary structure
polypeptide chain
primary structure
hydrogen bonds between side chains in the polypeptide help form alpha-helics and beta pleated sheets
secondary structure
disulphide, hydrogen bonds etc between side chain
tertiary structure
the binding 2+ polypeptide chains together
Quaternary structure
protein functions (6)
structure
enzymes
transport
protection from disease
contractions
fluid balance
maybe characteristics of high protein diet (6)
associated with weight loss
requires more water
increase kidney failure
increase calcium loss
risk of kidney stones
trigger intolerances or allergies
risks of vegetarian and vegan diets (5)
vitamin and mineral deficiencies are more common
vegans require B12 supplements
calcium, vitamin D deficiences from no sairy products
iron and zinc are poorly absorbed from plants
omega 3 may be low in vegan diets
affects on bioavailability of vitamins (6)
efficiency of digestion and time of transit
previous nutrient intake and nutrition status
other foods consumed at the same time
method of preparation
sources of the nutrient
from foods vs supplements
antioxidants (3)
vitamin c
vitamin e
carotenoids
critical for maintaining calcium and phosphorus levels in the body
vitamin d
characteristics of water soluble vitamins (6)
absorbed directly into blood
no transport required
stored freely in aqueous compartments
excreted readily via kidney
toxicity only from supplements
required every 1-3 days
characteristics of fat soluble vitamins (7)
vitamins A,D,E,K
absorbed with lipids into lymph
transported with lipids within lipoproteins
stored in cells associated with fat
not readily excreted
toxicity more likely
required weeks to months
functions of water (6)
solvent
medium and participates in metabolic reaction
transports nutrients and waste
protection
regulation of body temperature
regulates acids base balance
affects on bioavailability of minerals (5)
source
what else was eaten at the same time
preparation
individual
plants may contain oxalates, phytates, tannins and fibre that can bind minerals in GI tract ad reduce absorption
contained in plants that can bind minerals in GI tract and reduce absorption (4)
oxalates
phytates
tannins
fibre
drop in blood calcium levels causes
increase in parathyroid hormone release
increase in blood calcium levels
increase in calcitonin release
a state that occurs when not enough water is present to meet the body’s needs
dehydration
water amounts in body (3)
60% of body weight
75% of muscle
25% of bone
the amount of force exerted by the blood against the walls of arteries
blood pressure
Our body works very diligently to maintain blood pressure through three main mechanisms
thirst
water reabsorbtion at kidneys
vasoconstriction
wastes that must be eliminated (5)
urea
nitrogen containing molecules
ketones
sodium
other minerals
drop in blood pressure signals muscle automatically regulated by brain to contract. this narrows blood vessel and increases blood pressure accordingly
vasoconstriction
a condition that occurs when a person drinks enough water to significantly lower the concentration of sodium in the blood
water intoxication
the concentration of sodium in the blood drops
hyponatremia
DRI for water
- 7 L for men
2. 7 L for women
increases water need (3)
low calorie diet
high salt diet
high fibre diet
a substance that increases the amount of urine passed from the body
diuretic
caffeine and alcohol inhibit it
antidiuretic hormonic (ADH)
in nutrition, the elements needed by the body in small smounts to maintain structure and regulate chemical reactions and body processes
minerals
minerals that are required in the diet in amounts greater than 100 mg/day or are present in the body in amounts greater than 0.01% of body weight
major minerals
major minerals (7)
sodium
potassium
chloride
calcium
phosphorus
magnesium
sulphur
minerals required in the diet in amounts of 100 mg or less/day or present in the body in amounts of 0.01% of body weight or less
trace minerals
trace minerals (9)
iron
copper
zinc
selenium
iodine
chronium
fluoride
manganese
molybdenum
atoms or groups of atoms that carry and electrical charge
ions
2+ charge minerals (5)
calcium
magnesium
zinc
copper
iron
inorganic ions or coenzymes that are required for enxyme activity
cofactores
positively and negatively charged ions that conduct and electrical current in solution. Commonly refers to sodium, potassium and chloride
electrolytes
potassium
principal positively charged intracellular ion
sodium
most abundant positivly charged extracellular ion
chloride
principal negatively charged extracellular ion
created by movement of sodium and potassium ions across nerve cell membranes
nerve impulses
when nerve is at rest and nerve impulse
potassium concentrated inside nerve cell and sodium stays outside
cell membrane allows sodium ions to rush in
proteins that cause the kidney to excrete potassium and retain sodium
aldosterone
blood pressure that is consistently elevated to 140/90 mm mercuty or greater
hyperextension
increases risk of hyperextension (2)
being asian or black
high in sodium diet
decrease risk of hyperextension (3)
exercise
high in fibre, potassium, calcium and magnesium diets
low in total fat, saturated fat and cholesterol
consists of protein collagen or matrix and hardened deposits of minerals. mainly calcium associate with phosphorus and also contains magnesium, sodium, fluoride and other minerals
bone
a continuous process in which small amounts of bone are removed and replaced by new bone. involves bone building cells called osteoblasts and bone-breaking cells called osteoclasts
bone remodeling
bone building cells
osteoblasts
bone breaking cells
osteoclasts
the maximum bone density attained at any time in life, usually occuring in young adulthood
peak bone mass
a bone disorder characterized by reduced bone mass, increased bone fraglity and increased risk of fractures
osteoporosis
the bone loss that occurs in both men and women as they advance in age
age related bone bass
the accelerated bone loss that occurs in women for about five years after the menstral cycle stops. related to a decline in estrogen level
postmenopausal bone loss
when too little calcium is consumed, the body maintain normal blood levels by stimulating osteoclasts to break down bone to release calcium
bone resorption
contained in amino acids, methionine and cysteine and is needed for protein synthesis
sulphur
in red blood cells, transports oxygen to body cells and carries carbon dioxide away from body cells for elimination by the lungs
hemoglobin
a protein found in muscle that enhances the amount of oxygen available for use in muscle contraction
myoglobin
a readily absorbable form of iron that is chemically associated with certain proteins and is found in meat, fish and poultry
heme iron
less is transported for storage and delivery to cells and more is left more mucosal cells of intestine and is lost when cells die
iron status is high
when sufficient hemoglobin is not available, the red blood cells that are formed are small and pale and they are unable to deliver adequate oxygen to the tissues
iron deficiency anemia
an inherited disorder that results in increased iron absorption
hemochromatosis
a selenium-containing enzyme that protects cells from oxidative damage by neutralizaing peroxides
glutathione peroxidase
a condition resulting from poor maternal iodine intake during pregnancy that impairs mental development and growth in the offspring
cretinism
substances that interfere with iodine utilization or thyroid function. It also increases the risk of iodine deficiency
goitrogens
table salt to which a small amount of sodium iodine or potassium iodine has been added for the purpose of supplementing the iodine content of the diet
iodized salt
small peptide required to maintain normal blood glucose levels
chromium
a condition caused by chronic overconsumption of fluoride, characterized by black and brown stains and cracking and pitting of the teeth
fluoris
found in liver and egg yolks and synthesized in gut
part of coenzyme required for replenishing oxaloacetate in citric acid cycle
required for lipid synthesis
deficiency causes nuasea, depression, hallucinations
biotin
found in meat, legumes, whole grains and widespread in foods
coenzyme in energy metabolism and lipid synthesis and breakdown
deficiency causes fatigue and rash
pantothenic acid
found in egg yolks, organ meats, leafy greens, nuts and synthesis in body
synthesis of cell membranes and neurotransmitters
deficiency causes liver dysfunction
choline
found in table salt and processed foods
needed for fluid balance
RDA and UL
chloride
<3600 mg/day
ideally 2300 mg/day
found in protein foods and preservatives
part of amino acids and vitamins
acid base balance
sulphur
found in organ meats, nuts, seeds, whole grains, seafood and cocoa
a component of protein needed for iron absorption
lipid metabolism
collagen synthesis
nerve and immune function
antioxidant
deficiency causes anemia, poor growth and bone abnormalities
RDA and UL
copper
900 micrograms/day
10 mg/day
found in meats, seafood, eggs, whole grains, nuts, seeds
antioxidant
synthesis of thyroid hormones
spares vitamin E
deficiency causes muscle pain, weakness, keshan disease
RDA and UL
selenium
55 micrograms/day
400 micrograms/day
found in brewers yeats. nuts, whole grains, meat, muchrooms
enhances insulin action
deficiency causes high blood glucose
RDA
chronium
25-35 micrograms/day
found in nuts, legumes, whole grains, tea, leafy vegetables
functions in carb and cholesterol metabolism
antioxidant enzymes
deficiency causes growth retardation
RDA and UL
manganese
1.8-2.3 mg/day
11 mg/day
found in milk, organ meats, grains, legumes
cofactor for a number of enzymes
RDA and UL
molybdenum
45 micrograms/day
2 mg/day
causes of obesity (7)
social psychology
individual psychology
physical activity environment
individual physical activity
physiological factors
food consumption
food production
behavior modification (5)
identify the antecedents
recognize the behaviour
see the consequences
modify the behaviour
enjoy the new consequences
psychological factors contributing to eating disorders (3)
low self esteem
need for self control
unhealthy body image
genetic factors contributing to eating disorders (2)
inherited personality traits
genes that affect hunger, satiety and body weight
socio cultural factors contributing to eating disorders (3)
thin body ideal
influences from media, family and friends
abundant food supply
energy in (4)
fat → 9 kcal/g
carbs → 4 kcal/g
protein → 4 kcal/g
alcohol → 7 kcal/g
energy out (EER) and the amount used (3)
basal matabolic rate → 60=75&
thermic effect of food → 10%
physical activity → 15-30%
Canadian physical activity guidelines
150 minutes of moderate to vigorous per week accumulate din 10 minute bouts
muscle and bone strengthening activities using major muscle groups at least 2 times per week
key molecules involves in acute regulation of energy balance (4)
neuropeptide Y
ghrelin
peptide
lipoprotein lipase YY
an enzyme on adipocytes that captures triglycerides and promotes fat storage
lipoprotein lipase
released by adipocytes, inhibits appetite and promotes energy expenditure. key molecule involved in chronic regulation of energy balance
leptin
promote weight loss through decreased fat absorption. associated with decreased intake of fat soluble vitamins and abdominal cramping, flatulence and diarrhea
fat blockers
suppress appetite and increase heart rate. increases risk of cardiovascular complications expecially if not taken as prescribed
amphetamines
promotes water loss but not fat loss
diuretics
bypasses the greater part of the stomach. only a small amount of food can be accepted, promoting satiety
gastric bypass
places a band around the stomach to restrict stretch, promoting satiety
gastric banding
being too heavy for one’s height, usually due to an excess of body fat. Overweight is defined as having a body mass index (ratio of weight to height squared) of 25 to 29.9 kg/m2
overweight
having excess body fat. Obesity is defined as having a body mass index (ratio of weight to height squared) of 30 kg/m2 or greater
obese
a setting that promotes excessive energy intake and low levels of physical activity, resulting in an increase in obesity rates
obesogenic environemtn
the weight that minimizes health risks and promotes overall health
healthy weight
body mass attributes to non-fat body components such as bone, muscle and internal organs; also called fat free mass
lean body mass
a measure of body weight relative to height that is used to compare body size with a standard
body mass index (BMI)
healthy BMI for adults
18.5-24.9 kg/m2
BMI calcualtion
weight in kg/(height in metres)2
[weight in pounds / (height in inches)2] x703
relative proportions of fat and lean tissue that make up the body
body composition
healthy level of body fat for young adult female and males
21-32% total weight
8-19% total weight
adipose tissue located under the skin
subcutaneous fat
adipose tissue located around the organs in the abdomen. increases risk of chronic disease more
visceral fat
a measurement of the tendency for visceral fat deposition. A waist circumfrance higher than 102 cm for men and 88 cm for women is associated with a greater risk of disease
waist circumference
the amount of energy consumed in the diet compared with the amount of energy expended by the body over a given period
energy balance
the psychological drive to consume food that is independent of hunger
appetite
the physiological drive to consume food that is triggered by internal signals
hunger
the total amouns of energy used by the body each day
total energy expenditure
the energy expended to maintain an awake, resting body that is not digesting food or being physically active
basal metabolism
the rate of energy expenditure under resting conditions. It is emasured after 12 hours without food or excersise
basal metabolic rate (BMR)
the energy expended for everything we do other than sleeping, eating, or sports-like exercise
non exercise activity thermogenesis (NEAT)
the energy required for the digestion of food an obsorption, metabolism and storage of nutrients
thermic effect of food (TEF) or diet induced thermogenesis
cells that store fat. increase in size and number as they accumulate more fat. they shrink as fat is removed but don’d decrease in number
adipocytes
after a meal has been consumed, the feeling of fullness that determines the length of time before the desire to eat returns
satiety
while eating, the feeling of fullness and satisfaction that eliminated the desire to continue eating
satiation
hormone that promotes feeding behaviors and an increased storage of energy as adipose tissue
neuropeptide Y
may cause you to feel hungry around lunchtime by stimulating the release of neuropeptide Y
ghrelin
causes reduciton in appetite. amount released is proportional to calories consumed
peptide YY
technique that helps individuals successfully idenify motivators of change and proper tool set required to implement those changes
motivational interviewing
an individuals belief in his or her ability to achieve a certain outcome
self efficacy
a form of psychotherapy where patients are encouraged to examine their current aptterns and how they promote negative feelings and behaviors. Patients are then provided with new ways of thinking
cognitive behaviour therapy (CBT)
negative attitudes toward overweight or obese individuals that affect social interactions
weight bias
a psychological illness characterized by specific abnormal eating behaviors, often intended to control weight
eating disorder
an eating disorder typically characterized by self-starvation, a distorted body image, and abnormally low body weight
anorexia nervosa
an eating disorder characterized by the consumption of a large amount of food at one time (binge eating) followed by purging behaviors such as self-induced vommitting to prevent weight gain
bulimia nervosa
an eating disorder characterized by recurrent episodes of binge eating in the absense of compensatory behavior such as purging or over exercising
binge eating disorder
the way a person percieves and imagines his or her body
body image
delayed onset of menstration or the absence of three or more consecutive menstral cycles
amenorrhea
the components of fitness (4)
cardiorespiratory endurance
muscular strength and endurance
flexibility
body composition
Canadian sedentary behaviour guidelines
ages 5-11
limiting recreational screentime to no more then 2 hours per day
limiting sedentary transport, extended sitting and time spent indoors throughout day
suggestions for starting and maintaining an exercise program (4)
start slowly, set specific goals and add more
make your exercise fun and convenient
stay motivated
keep your exercise safe
fuel use percentages at rest, moderate intensity activity and high intensity activity
fatty acids → 90%
glucose → 10%
fatty acids and glucose → 50%
glucose → 100%
physiological changes caused by aerobic training (4)
heart becomes stronger
total blood volume and red blood cell count increases
muscle increases ability to store glycogen
number and size of muscle mitochondria increase
marketed to increase strength/lean body mass, reduce muscle damage/improving repair
HMB
acts as buffer, neutralizing acids. thought to delay muscle fatigue and improve performance
bicarbonate
found naturally in muscle, used to make creatine phosphate. increases performance in high intensity activities. increases muscle mass probably due to water retention, greater training intensity
creatine
a set of attributes related to the ability to perform routine physical activities without undue fatigue
fitness
the concept that the body adapts to the stresses placed on it
overload principle
the efficiency with which the body delivers to cells the oxygen and nutrients needed for muscular activity and transports waste products from cells
cardio respiratory endurance
the maximum amount of oxygen that can be consumed by the tissues during exercise. Also called maximal oxygen, consumption or VO2 max
aerobic capacity
the amount of force that can be produced by a single contraction of a muscle
muscle strength
the ability of a muscle group to continue muscle movement at a sub maximal intensity over time
muscle endurance
activites that are apeciafically designed to increase muscle strength, endurance and size
strength training exercise or resistance training exercise
compounds that cause a natural euphoria and reduce the perception of pain under certain stressful conditions
endorphins
An activity is aerobic if it raises your heart rate to 60%-85% of your maximum heart rate
aerobic zone
the maximum number of beats per minute that the heart can attain
maximum heart rate
a collection of emotional, behavioral, and physical symptoms that occurs when the amount and intensity of exercise exceeds an athletes capacity to recover
overtraining syndrome
a compound stored in muscle that can be broken down quickly to make ATP. converts ADP to ATP
creatine phosphate
the inability to continue an anctivity at an optimal level
fatigue
health conditions, including heat cramps, heat exhaustion and heat stroke, which can occur due to an unfavorable combination of exercise, hydration status and climatic conditions
heat related illness
a rapid but weak pulse, low blood pressure, disorientation, profuse sweating and fainting
heat exhaustion
elevated body temperature; hot, dry skin; extreme confusion; and unconsciousness
heat stroke
a regimen designed to promote athletic endurance by increasing muscle glycogen stores beyond their ususal capacity
glycogen super compensation or carbohydrate loading
a substance, appliance or procedure that improves athletic performance
ergogenic aids
synthetic fat-soluble hormones that mimic testosterone and are used to increase muscle strength and mass
anabolic steroids
four core food handling principles
clean
separate
cook
chill
breaks down most alcohol in the liver
alcohol dehydrogenase
problems facing the sustainability of our food system (10)
unequal distribution of food
limited environmental resources
deforestation, overfishing etc.
climate change
unrealistic food prices
meat eavy diets
over population
high price of oil
increased use of biofuels
world economic instability
possible solutions to food sustainability threats (9)
protecting the environment
more plant based diet
decreased use of biofuels
less food waste
decreasing birth rates
cash for work programs
better use of land resources
increased economic development in poorer areas
more equitable distribution of income, food
