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HLTH230 > FINAL EXAM > Flashcards

FINAL EXAM Flashcards

1
Q

Nutrition

A

The study of nutrients and other biologically active components in foods and in the body

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2
Q

Essential nutrients

A

Nutrients that the body cannot make or the body cannot make sufficient quantities of so we need to get those nutrients from food

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3
Q

Classes of nutrients

A
  1. Water
  2. Carbohydrate
  3. Fat
  4. Protein
  5. Vitamins
  6. Minerals.
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4
Q

Functional foods

A

Foods known to possess nutrients or non-nutrients that might lend protection against diseases. Ex oatmeal

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5
Q

Basic foods

A

Foods milk and milk products; meats and similar foods, such as fish and poultry; vegetables, including dried beans and peas; fruits; and grains

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6
Q

Fast foods

A

Restaurant foods that are available within minutes after customers order them

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7
Q

Natural foods

A

A term used to describe a product that has been isolated from food, often sold in pill form and believed to have medicinal effects

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8
Q

Organic foods

A

Understood to mean foods grown without synthetic pesticides or fertilizers

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9
Q

Partitioned foods

A

Composed of parts of whole foods, such as butter (from milk), sugar (from beets or cane), or corn oil (from corn)

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10
Q

Processed foods

A

Foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. Depending on the starting material and the process, a processed food may or may not be nutritious

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11
Q

Staple foods

A

Foods used frequently or daily, for example, rice or potatoes

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12
Q

Enriched/fortified foods

A

Added nutrients

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13
Q

Characteristics of a nutritious diet

A
  1. Adequacy
  2. Balance
  3. Calorie control
  4. Moderation
  5. Variety
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14
Q

Adequacy

A

Dietary characteristic of providing all the essential nutrients, fibre and energy in amounts sufficient to maintain health and body weight
ex. consuming iron

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15
Q

Carbohydrate

A

4 kcal/g

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16
Q

Fat

A

9 kcal/g

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17
Q

Protein

A

4 kcal/g

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18
Q

Balance

A

Choices do not overemphasize one nutrient or food type at the expense of another (ex calcium)

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19
Q

Calorie control

A

Foods provide the amount of energy you need to maintain appropriate weight—not more, not less

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20
Q

Moderation

A

The foods do not provide excess fat, salt, sugar

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21
Q

Variety

A

Foods chosen differ from one day to the next
Ensure individuals are getting an array of different nutrients and by following this principle individuals are potentially diluting the amounts of potential toxins (pesticides, additives, etc.) they get in their diets

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22
Q

Influences on food choice

A
  1. Advertising
  2. Availability
  3. Economy
  4. Habit
  5. Emotional comfort
  6. Habit
  7. Personal preference and genetic inheritance
  8. Positive associations
  9. Region
  10. Social pressure
  11. Values/beliefs
  12. Weight
  13. Nutritional value
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23
Q

Dietary reference intakes (DRI)

A

Reports containing a set of five lists of values for measuring the nutrient intakes of healthy people in Canada and the United States

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24
Q

Five lists within the DRI

A
  1. Recommended dietary allowances (RDA)
  2. Adequate intakes (AI)
  3. Estimated average requirements (EAR)
  4. Tolerable upper intake levels (UL)
  5. Acceptable macronutrient distribution ranges (AMDR)
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25
Q

Daily values

A

Nutrient reference standards that are printed on food labels.
Based on nutrient and energy recommendations for a general 2,000-Calorie diet

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26
Q

RDA

A

Average daily nutrient intake level that meets the needs of nearly all (97% to 98%) healthy people in a particular life stage and gender group

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27
Q

AI

A

Nutrient intake goals for individuals are set whenever scientific data are insufficient to allow establishment of an RDA value

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28
Q

EAR

A

The average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group

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29
Q

UL

A

The highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group

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30
Q

Chronic disease risk reduction (CDRR)

A

Intakes of certain nutrients that will reduce your risk of chronic disease if followed

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31
Q

AMDR

A

Values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while reducing the risk of chronic diseases.

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32
Q

Recommended proportions of energy nutrients

A
  • 45 to 65 percent from carbohydrate
  • 20 to 35 percent from fat
  • 10 to 35 percent from protein
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33
Q

Percent daily value (%DV)

A

Used to express the food’s content of macronutrients, fibre, and selected vitamins and minerals

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34
Q

Canada’s food guide

A

1/2 plate =fruits and veggies
1/4 plate =protein foods
1/4 plate= whole grains
Make water your drink of choice
Eat a healthy variety of foods each day

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35
Q

Discretionary calories allowance

A

The balance of Calories remaining in a person’s energy allowance after accounting for the number of Calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods
(ex. a person needing 2,000 Calories a day to maintain weight may need only 1,800 Calories or so of nutrient-dense foods to supply the day’s required nutrients so it is 200 in this case)

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36
Q

Nutrient function claims

A

Describe the well-established roles of energy or nutrients that are essential for the maintenance of good health or for normal development and growth; ex. carbohydrate supplies energy

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37
Q

Disease risk reduction claims

A

Highlight a relationship between consumption of a food or ingredient and a person’s health. For example, a healthy diet low in saturated and trans-fat may reduce the risk of heart disease.

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38
Q

Nutrient content claims

A

Using approved wording to describe the nutrient values of foods, such as a claim that a food is “high” in a desirable constituent or “low” in an undesirable one.

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39
Q

Function claims

A

Describe the roles of a food or food constituent has on the normal functions or biological activities of the body. For example: Consuming 7 grams of fibre from coarse wheat bran promotes regularity

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40
Q

Nutrition facts

A

Panel of nutrition information required to appear on almost every packaged food.

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41
Q

Parts of a food label

A
  • common name
  • name and address of manufacturer
  • net contents (weight, measure, count)
  • nutrient contents
  • ingredients (predominance by weight)
  • serving size
  • servings per container
  • cals
  • nutrient amounts and %DV
  • total, fat, cholesterol, sodium, carbs, protein
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42
Q

Other nutrients on nutrition labels

A

Daily values of…
- Vitamin A
- Vitamin C *no longer
- Calcium
- Iron

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43
Q

New food label

A

Has a %DV of sugar
Potassium will appear on the nutrition facts label
Vitamin C not required

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44
Q

Ghrelin

A

Hormone released by the stomach that signals the hypothalamus of the brain to stimulate eating, considered the “hunger hormone.”

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45
Q

Taste buds

A

Sweet, sour, bitter, and salty, umami

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46
Q

Mouth

A

Performs mechanical digestion
Involves saliva, taste buds, lysozyme, amylase

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47
Q

Stomach

A

In the stomach food is combined with secretions and undergoes a churning motion (mechanical digestion) which changes the consistency of the food into the consistency of a milkshake (called chyme)
Secretes gastric juice

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48
Q

Small intestine

A

Peristalsis, wavelike muscular squeezing, moves the chyme through the small intestine
Enzymatic digestion of carbohydrates, fats and proteins occurs in the small intestine, along with the absorption of most nutrients

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49
Q

Segmentation

A

Alternating forward and backward movement allowing for greater contact between the partially digested food and intestinal juices and enzymes

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50
Q

Sphincters

A

Circular muscles which contract or relax, allowing entry of food (or the products of digestion) into defined compartments in the body.

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51
Q

Mechanical digestion

A

Chewing, mixing by the stomach, adding fluid, and moving the tract’s contents by peristalsis

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52
Q

Colon/Large intestine

A

Reabsorb the water donated earlier by digestive organs and to absorb minerals, leaving a paste of fibre and other undigested materials, the feces, suitable for excretion.

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53
Q

Chemical digestion and organs that secrete digestive juices

A

The digestive organs that release digestive juices are the salivary glands, the stomach, the pancreas, the liver, and the small intestine

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54
Q

Bacteria role in digestion

A

Ferment many indigestible fibres, producing short fatty acids that provide many colon cells with most of their needed energy
Break down any undigested protein or unabsorbed amino acids that reach the colon, producing ammonia and other compounds

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55
Q

Heartburn

A

Caused by overeating, to prevent eat smaller meals, drink liquids an hour before or after, but not during, meals

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56
Q

Constipation

A

Caused by slow dry hard bowel movements; prevent by defecate when it is time and choose foods high in fibre, drink water, be physically active

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57
Q

Diarrhea

A

Intestinal contents moving too quickly; treat w rest and drinking fluids, prevent by not changing diet too drastically or quickly

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58
Q

Irritable bowel syndrome (IBS)

A

Intermittent disturbance of bowel function; associated with diet, lack of physical activity or psychological stress

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59
Q

Ulcer

A

Erosion in lining

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60
Q

Hernia

A

Protrusion of organ through the wall of body chamber

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61
Q

Gastroesophageal reflux disease

A

Splashing of stomach acid and enzymes into the esophagus, throat, mouth or airway that causes inflammation or injury to those organs

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62
Q

Hiccups

A

spasms of the vocal cords and diaphragm causing periodic, audible, short, inhaled coughs; caused by irritation of the diaphragm, indigestion, eating or drinking too fast

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63
Q

Microbiota

A

Mix of the microbial species, such as the bacteria, fungi and viruses in the human digestive tract

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64
Q

Prebiotics

A

A substance that may not be digestible by the host, such as fibre, but serves as food for probiotic bacteria and thus promotes their growth

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65
Q

Probiotic

A

Contain live microorganisms found in sufficient numbers to alter the bacteria colonies of the body in ways believed to benefit health. Ex. kefir and many yogurts

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66
Q

Foodborne infection

A

Caused by eating foods contaminated with infectious microbes

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67
Q

Foodborne intoxications

A

Are caused by eating foods containing natural toxins, or microbes that produce toxins

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68
Q

Botulism

A

Cause: botulinum toxin produced by bacteria.
Food sources: foods in an anaerobic environment with low acidity (Ex. home canned foods like corn, peppers, green beans, meat, fish, chicken or garlic)
Symptoms: blurred or double vision, inability to swallow, difficulty speaking and progressive paralysis of the respiratory system which can become fatal.

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69
Q

Clostridiosis

A

Food sources: improperly cooked or cooled stews, meat and cooked beans
Symptoms: abdominal bloating, pain, cramp, watery diarrhea and muscle aches.

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70
Q

E.coli infection

A

Food sources: undercooked ground beef, unpasteurized milk, unpasteurized juice, raw produce like sprouts or romaine lettuce, person to person contact from unwashed hands.
Symptoms: severe bloody diarrhea, abdominal pain, vomiting, acute kidney failure; death

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71
Q

Hepatitis A

A

Food sources: are undercooked or raw shellfish; raw or lightly cooked produce, contaminated water, baked goods or other ready-to-eat foods contaminated by infected food handlers.
Symptoms: Inflammation of liver, fatigue, dark urine, headache, nausea, vomiting, jaundice, muscle pain

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72
Q

Listeriosis

A

Food sources: are raw meat and seafood, luncheon meats, hot dogs, unpasteurized milk, and soft cheeses.
Symptoms: mimic the flu but then can progress to meningitis, miscarriages of pregnancy, severe illness or death in newborns, blood or brain infection in the elderly

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73
Q

Salmonellosis

A

Food sources: sources raw or undercooked eggs, meats, poultry, unpasteurized milk products and juices, shrimp, pasta and raw produce.
Symptoms: fever, chills, diarrhea, nausea, vomiting, abdominal cramps, headache and can be fatal

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74
Q

Staphylococcal food poisoning

A

Toxin produce by bacteria in meat, poultry, egg products, tuna salad, macaroni salad, potato salad and cream filled pastry.
Symptoms include diarrhea, nausea, vomiting, abdominal cramps, fatigue and mimics flu

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75
Q

Cross-contamination

A

Contamination of food by bacteria from raw meat, chicken or seafood that comes in contact with other foods because of previously touched surfaces

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76
Q

Four principles of safe food prep

A

Clean, separate, chill, cook

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77
Q

Danger zone temp

A

(4-60 degrees Celsius)

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78
Q

Cooking temp for poultry

A

82 degrees celsius

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79
Q

Fridge temp

A

0-4C

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80
Q

Honey

A

Bad for infants due to botulism

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81
Q

Complex carbohydrates

A

Glycogen, starch and fibre

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82
Q

Simple carbohydrates

A

Disaccharides and monosaccharides

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83
Q

Roles of carbohydrates

A

Providing energy, feeding our brain and nervous system, helping to keep our digestive system functioning properly, and helping to keep the body lean when the body’s energy needs are not exceeded.

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84
Q

Monosaccharides

A
  1. Glucose: most imp; blood sugar; chief source of energy for brain
  2. Fructose: sweetest; fruit sugar; occurs naturally in fruit and honey and is added to soft drinks and processed cereals
  3. Galactose: least sweet; It rarely occurs free in nature but may be found in fermented milk products such as aged cheese or yogurt
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85
Q

Disaccharides

A
  1. Maltose: composed of two glucose molecules, and is generally formed as a result of starch breakdown; rare in foods but is found in barley and during fermentation when making alcohol
  2. Sucrose; table sugar
  3. Lactose: milk sugar; represents about 30-50% of milk’s energy depending on how much fat is in the milk.
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86
Q

Sugar absorption

A

Simple sugars are absorbed directly into the bloodstream while disaccharides need to be split into 2 monosaccharides by enzymes for absorption.

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87
Q

Polysaccharide

A

Complex carbohydrates

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88
Q

Starch

A

Storage form of carbohydrate in plants
Ex. starch-rich foods include wheat, bannock, corn, rice, tubers (e.g. potatoes), and legumes (beans, peas)

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89
Q

Glycogen

A

Storage form of carbohydrate in animals; found in the liver (approximately 1/3 of the body’s glycogen stores), and the majority is found in our muscle tissue (approximately the other 2/3rds).

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90
Q

Fibres

A

Considered a non-starch polysaccharide because it is mainly composed of chains of glucose but humans lack the enzymes to digest it
Ex. Cellulose, hemicellulose, pectin

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91
Q

Soluble fibres

A

Form gels (viscous), and are often digested by bacteria in the colon (fermentable), ex jam
ex. Gums, pectin, psyllium and some hemicelluloses

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92
Q

Insoluble fibres

A

Do not form gels (non-viscous) and are less readily fermented by bacteria in the colon
ex. cellulose, lignin, resistant starch, many hemicelluloses and inulin

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93
Q

Soluble fibre role in GI

A

Delays gastrointestinal transit
delays glucose absorption into the blood
lower blood cholesterol levels

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94
Q

Soluble fibre foods

A

Apples, citrus fruits, oats, barley, and legumes.

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95
Q

Insoluble fibres role in GI

A

Accelerates GI transit (promoting bowel movements), and delays glucose absorption.

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96
Q

Insoluble fibres in food

A

Wheat bran, corn bran, whole grains and vegetables and fruit such as cabbage, carrots and cherries.

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97
Q

Fibre intake

A
  • Daily intake of 21-38 g
  • AI for fibre for females age 19-50: 25 g
  • AI for fibre for males age 19-50: 38 g
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98
Q

Benefits of fibre rich food

A

Promotion of normal blood cholesterol concentration, Blunting blood glucose fluctuations and reduced risk of diabetes, Maintenance of healthy bowel function/healthy digestive tract, Promotion of a healthy body weight

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99
Q

Excess fibre

A

Constipation and - in some cases, a blocked intestine
Speed transit time leading to decreased absorption of some minerals
Too much fibre can cause one to feel full and lead to inadequate intake of energy, protein, vitamins, and minerals

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100
Q

Total sugars

A

Account for all sugars present in foods and beverages regardless of the source; includes added, free, and naturally occurring sugars

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101
Q

Free sugars

A

Added sugars as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates; added by manufacturer, cook or consumer; not including natural sugars

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102
Q

Added sugars

A

All sugars added to foods and beverages during processing or preparation. All added sugars are also free sugars.

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103
Q

Carbohydrate digestion in mouth

A

Enzymatic digestion of starch begins in the mouth, where amylase is present in saliva. Amylase starts a small amount of digestion, breaking down polysaccharides (chains of glucose) into smaller polysaccharides and disaccharides
Mechanical digestion of fibre, crushing and chewing, occurs in the mouth, but no enzymatic digestion of fibre occurs.

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104
Q

Carbohydrate digestion in stomach

A

Enzymatic digestion of starch stops as salivary amylase is denatured, and products of starch digestion and fibre are mixed with stomach acid.

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105
Q

Carbohydrate digestion in small intestine

A

Pancreatic amylase enters the small intestine and breaks polysaccharides into shorter glucose chains and disaccharides.

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106
Q

Disaccharidases

A

Cleave disaccharides into monosaccharides

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107
Q

How are monosaccharides absorbed?

A

By intestinal cells

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108
Q

Maltase

A

Cleaves maltose into two molecules of glucose, which are then absorbed

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109
Q

Sucrase

A

Cleaves sucrose into glucose and fructose, which are then absorbed

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110
Q

Lactase

A

Cleaves lactose into glucose and galactose, which are then absorbed.

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111
Q

Carbohydrate digestion in large intestine

A

Undigested fibre continues its journey to the large intestine where bacteria initiate some fibre breakdown into acetic acid, propionic acid and butyric acid

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112
Q

Fructose and galactose

A

Converted to glucose or glycolysis intermediates

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113
Q

Glucose

A

Stored as glycogen or will be sent back into the blood stream to be brought to other tissues for energy.

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114
Q

Lactose intolerance

A

Undigested lactose attracts water into the intestine and is a source of food for bacteria. This lactose can therefore lead to bloating, gas, diarrhea and pain.

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115
Q

Celiac disease

A

Medical condition where the body has an autoimmune response caused by ingestion of a protein called gluten; The absorptive surface of the small intestine becomes damaged and therefore can affect the body’s ability to absorb nutrients

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116
Q

Ketone bodies

A

A breakdown product of fat which can be used for energy in the absence of glucose.

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117
Q

Regulation of blood glucose

A

When blood glucose levels increase with a meal, insulin, secreted from the pancreas, binds to the insulin receptors on body cells and allows those cells to take up glucose from the blood
When blood glucose levels fall because a person has not eaten, the pancreas secretes glucagon. Glucagon stimulates glycogen breakdown, gluconeogenesis and fat breakdown

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118
Q

Hypoglycemia

A

When blood glucose falls below normal range
Symptoms: weakness, rapid heart rate, sweating, anxiety, hunger, and trembling

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119
Q

Type I diabetes

A

Insulin-dependent form, where that person’s pancreas is unable to produce sufficient amounts of insulin to allow for adequate cellular glucose uptake

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120
Q

Type I diabetes

A

Insulin-dependent form, where that person’s pancreas is unable to produce sufficient amounts of insulin to allow for adequate cellular glucose uptake

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121
Q

Type II diabetes

A

Cells are generally less responsive to the insulin therefore glucose uptake is limited; primary risk factor is obesity

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122
Q

The glycemic response

A

The extent to which blood glucose concentration is raised by a food, and the extent to which it elicits an insulin response

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123
Q

Refined sugars

A

Contain no other nutrients—proteins, vitamins, minerals, or fibre—and thus qualify as foods of low nutrient density

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124
Q

Alternative sweeteners

A

Calorie free and taste sweet without promoting dental decay
ex. Saccharin, aspartame, acesulfame-potassium, sucralose, cyclamate and tagatose
Natural ones such as stevia and monk fruit extract (luo han guo extract)

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125
Q

Three classes of lipids

A

Triglycerides
Phospholipids
Sterols

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126
Q

Roles of fat

A
  • Shock absorber for vital organs
  • Insulates body
  • Form cell membrane
  • Contain essential fatty acids that are required by the body
  • Other essential nutrients, like the fat soluble vitamins (A, D, E and K) are mainly found in foods that contain fat
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127
Q

Triglycerides

A

Further classified into saturated, monounsaturated and polyunsaturated fats depending on the majority of fatty acids that make up the triglycerides
Composed of 3 fatty acids joined to a glycerol backbone

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128
Q

Phospholipids

A

Phospholipids play a role in maintaining cell membranes. 
Ex. Lecithin

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129
Q

Sterols

A

Involved in cell membrane structure as well as the synthesis of hormones and vitamin D. 
Ex. Cholesterol

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130
Q

Saturated fat

A

Fat that contains primarily saturated fatty acids, is generally firm at room temperature (e.g. butter)

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131
Q

Unsaturated fats

A

Generally liquids at room temperature (e.g. safflower oil or sunflower oil)
Two families of polyunsaturated fatty acids: omega-3 and omega-6 fatty acids

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132
Q

Fatty acids in foods

A
  • Olive oil: rich in monounsaturated
  • Cheese: rich in saturated
  • Sunflower oil: rich in omega 6
  • Fish oil: rich in omega 3
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133
Q

Short chain fatty acids

A

Softer at room temperature (e.g. coconut oil)

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134
Q

Sources of cholesterol

A

Shrimp, egg yolks, cheese and fatty meats.

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135
Q

Hydrophobic

A

Water fearing
Lipids

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136
Q

Hydrophilic

A

Water loving
Enzymes that digest lipids

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137
Q

Fat digestion in the mouth

A

Little enzymatic digestion of fats occurs.
Lingual lipase, present in the saliva, accounts for the small amount of enzymatic digestion; digests short and medium chain fatty acids in milk

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138
Q

Fat digestion stomach

A

Fats are mixed with acid and water, while gastric lipase hydrolyzes a very small amount of fat

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139
Q

Fat digestion in small intestine

A

 Lipase enzymes from both the pancreas and the small intestine (pancreatic lipase, intestinal lipase) fully digest the fats 
Phospholipids are also dismantled while most sterols are absorbed as they are. 
The end components are absorbed in the small intestine

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140
Q

Fat digestion in large intestine

A

Cholesterol and bile trapped in fibre, will not be absorbed in the small intestine and instead travels to the large intestine and then exits the body in feces

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141
Q

Absorption of glycerol, short and medium chain fatty acids

A

Glycerol, short chain fatty acids and medium chain fatty acids are absorbed into the intestinal cells and pass directly into the blood

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142
Q

Absorption of monoglycerides and long chain fatty acids

A

Reformed into triglycerides in the intestinal cells and are then packaged with protein into chylomicrons which are released into the lymphatic system (lacteal) and then eventually gain entry to the blood stream.

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143
Q

Lipoproteins

A

Clusters of lipids associated with proteins that serve as transport vehicles for lipids in the lymph and blood

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144
Q

Chylomicrons

A

Transport of diet-derived lipids from the intestine to the rest of the body

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145
Q

Very low density lipoproteins (VLDL)

A

Ship triglycerides, cholesterol and fatty acids to other parts of the body; shrinks becoming more dense and the remaining product is the cholesterol-rich lipoprotein, LDL.

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146
Q

Low density lipoproteins (LDL)

A

Deposited in artery walls which plays a role in the development of fatty, atherosclerotic plaques, increasing one’s risk of heart disease and stroke
Bad cholesterol

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147
Q

High density lipoproteins (HDL)

A

Package cholesterol, lipids, etc. and to bring them back from cells to the liver for dismantling, disposal and recycling
Good cholesterol

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148
Q

Guideline for fat

A

Limit saturated fat intake to less than 10% of kcalories and trans fats should be eliminated from the diet
Increase HDL cholesterol and decrease LDL cholesterol

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149
Q

The Mediterranean diet

A

Emphasizes unprocessed plant foods such as vegetables, fruit and whole grains.  Nuts and fish are emphasized while sweets and meat (particularly red meat and processed meats) are greatly limited.  
The added fat recommended is olive oil
High in fibre, low in saturated fat and trans fat and rich in omega 3 fatty acids.

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150
Q

DASH diet

A

Recommends vegetables, fruit, whole grains, low fat dairy and fish while limiting fatty meat, high fat dairy products, refined foods and sweets

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151
Q

Portfolio diet

A

Vegetarian way of eating that emphasizes nuts, soy protein, plant sterols and fibre and again leaves little room for processed foods.

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152
Q

Essential fatty acids

A

Serve as raw materials from which the body makes substances known as eicosanoids that act somewhat like hormones, affecting a wide range of diverse body functions, such as muscle relaxation and contraction; blood vessel dilation and constriction etc.

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153
Q

Omega 6-fatty acid

A

A polyunsaturated fatty acid with its endmost double bond six carbons from the methyl end of the carbon chain.
ex. linoleic acid

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154
Q

Omega-3 fatty acid

A

a polyunsaturated fatty acid with its endmost double bond three carbons from the methyl end of the carbon chain. Ex. Linolenic, EPA and DHA (from fish)

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155
Q

Food sources of linoleic acid

A

Leafy vegetables
Seeds
Nuts
Grains
Vegetable oils

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156
Q

Linolenic acid food sources

A

Canola oil
Flaxseed oil
Soybean oil
Walnut oil

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157
Q

Food sources of EPA and DHA

A

Human milk
fatty cold-water fish (salmon, herring etc.)
Omega-3 eggs

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158
Q

Hydrogenation

A

The process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation; makes them stay fresher longer and also changes their physical properties.

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159
Q

Fat replacers

A

Dextrin, maltodextrins, modified food starch, gums, microparticulated protein, artificial fats and even water.
Artificial Fats, such as olestra (Olean®), are synthesized to mimic the qualities of naturally occurring fats

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160
Q

Trans fatty acids

A

Fatty acids with unusual shapes that can arise when polyunsaturated oils are hydrogenated (act as saturated fats)

161
Q

Added fats

A

A dollop of dessert topping, a spread of butter on bread, oil or shortening in a recipe, dressing on a salad

162
Q

Fat in meat

A

Large proportion of the hidden fat and saturated fat in many people’s diets

163
Q

Fat in milk-based foods

A

Cream and butter are fats, as are whipped cream, sour cream, and cream cheese, so they are grouped together with the solid fats

164
Q

Fat in grain foods

A

Grain foods in their natural state are very low in fat, but fat, including saturated fat and trans fat, may be added during manufacturing, processing, or cooking

165
Q

Essential amino acids

A

Amino acids that either cannot be synthesized at all by the body or cannot be synthesized in amounts sufficient to meet physiological need

166
Q

Nonessential amino acids

A

Amino acids that the body can synthesized in sufficient amounts to meet its need.

167
Q

Amino acid structure

A

An amino group
An acid group
A central carbon
A side group (side chain)

168
Q

Protein digestion in mouth

A

Mechanical digestion
No enzymatic digestion

169
Q

Protein digestion in stomach

A

Mixed with hydrochloric acid and denaturation occurs
HCl activates the pepsinogen by converting it to pepsin

170
Q

Pepsin

A

Important enzyme necessary for digestion of proteins into smaller polypeptides and some free amino acids

171
Q

Denaturation

A

Results in a change in shape, and therefore the loss of function, of that protein

172
Q

Protein digestion in small intestine

A

Intestinal enzymes and pancreatic enzymes facilitate further digestion of polypeptides into tripeptides, dipeptides, and amino acids. 
These enzymes include trypsin, chymotrypsin, elastase, collagenase, and carboxypeptidases

173
Q

Roles of protein

A
  • growth an maintenance of tissues
  • tissue repair
  • act as enzymes
  • transport of nutrients, hormones etc.
174
Q

High quality protein

A

Dietary proteins containing all essential amino acids in relatively the same amounts as what humans require
ex. fish, wild game, beef, poultry, eggs, and milk.

175
Q

Plant protein

A

Considered to be of lower quality not only because of their lower digestibility but because they lack some of the essential amino acids

176
Q

Complementary proteins

A

Two or more proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other
ex. Black beans and rice, Peanut butter and whole grain bread, Stir-fried broccoli, peppers, cashews, and rice

177
Q

Nitrogen balance

A

Comparison of the amount of protein eaten (nitrogen consumption), compared to the amount of protein catabolism (nitrogen excretion), in a given period of time

178
Q

Positive nitrogen balance

A

If nitrogen intake exceeds nitrogen excretion
Building more proteins than they are degrading
Ex pregnant woman

179
Q

Negative nitrogen balance

A

Nitrogen intake is less than nitrogen excretion
Indicating that the body is degrading more than it is synthesizing
Ex those who are starving

180
Q

Mutual supplementation

A

The strategy of combining two incomplete protein sources so that the amino acids in one food make up for those lacking in the other food. Such protein combinations are sometimes called complementary proteins

181
Q

Recommended protein intake

A

0.8 gram for each kilogram (or 2.2 pounds) of body weight
10-35% of total energy intake

182
Q

Limiting amino acid

A

An essential amino acid that is present in dietary protein in an insufficient amount, thereby limiting the body’s ability to build protein

183
Q

Protein-energy undernutition

A

The world’s most widespread malnutrition problem, including both marasmus and kwashiorkor and states in which they overlap; also called protein-Calorie malnutrition (PCM).

184
Q

Marasmus

A

Severe and chronic deprivation of protein and energy, along with vitamins and minerals. It commonly affects children less than 2 years old and results in severe weight loss, muscle wasting, and changes to the skin and hair. (develops slowly; chronic PEU)

185
Q

Kawashiorkor

A

a sudden (or acute) protein deficiency or a rapid deprivation of food, and generally affects 1-3 year-old children; often develops when a child is weaned off breastfeeding because a second child is born. (rapid onset; acute PEU)

186
Q

Lacto-vegetarian

A

Excludes meat, poultry, seafood, and eggs, includes dairy

187
Q

Ovo-vegetarian

A

Excludes all animal based foods but eggs

188
Q

Pesco-vegetarian (pescatarian)

A

Excludes all meat but fish

189
Q

Vegan

A

Pure vegetarians, strict vegetarians;
includes only food from plant sources: vegetables, grains, legumes, fruits, seeds, and nuts

190
Q

Fruitarian

A

only raw or dried fruits, seeds and nuts

191
Q

Protein-sparing

A

The body’s ability to make sure that the proteins that the body acquires through food are not converted into energy molecules.

192
Q

Vitamins

A

Essential micronutrients required for their roles in energy metabolism, physiological functioning and deficiency disease prevention.

193
Q

Water-soluble vitamins

A

Absorbed into the blood, and they circulate freely in water-filled parts of the body until the kidneys filter them during urine production; required in frequent doses, due to our inability to store them.

194
Q

Fat-soluble vitamins

A

Absorbed into the lymph, travel through the blood via protein carriers and they are stored in fat deposits and in the liver.  They are less readily excreted and tend to remain in fat-storage sites; needed in periodic doses

195
Q

Vitamin A

A

First fat soluble vitamin to be discovered and retinol, retinal, and retinoic acid are the 3 active forms in the body.

196
Q

Function of vitamin A

A

Involved in vision and maintaining mucous membranes, skin, bone and tooth development and growth, as well as reproduction, gene regulation and immune functions. 

197
Q

Sources of carotenoids involved in vitamin A

A

Carrots, sweet potatoes, pumpkin, and spinach

198
Q

Sources of vitamin A

A

Liver, milk products, eggs, and fortified foods are good sources of vitamin A

199
Q

Vitamin A deficiency

A

Blindness, keratinization decreased goblet cells, damages the cells of the intestine decreasing digestion and absorption of nutrients, worsening malnutritionq

200
Q

Vitamin A toxicity

A

Dry and itchy skin, loss of menstruation, jaundice, bone weakening and birth defects

201
Q

Vitamin A toxicity

A

Dry and itchy skin, loss of menstruation, jaundice, bone weakening and birth defects

202
Q

Vitamin D

A

Primarily found in animal foods, rather than plant foods, but it can also be synthesized in the body, using cholesterol as a precursor
Considered the only non-essential vitamin because it can be made from the body with the help of sunshine

203
Q

Function of vitamin D

A

Bone maintenance and growth, and raising blood levels of calcium and phosphorus

204
Q

Vitamin D deficiency

A

Rickets in children; results in inadequate bone mineralization and subsequent bowing of the legs

205
Q

Vitamin D toxicity

A

High blood calcium and the calcification of tissues such as blood vessels, kidneys, heart, lungs and joints

206
Q

Vitamin D toxicity

A

High blood calcium and the calcification of tissues such as blood vessels, kidneys, heart, lungs and joints

207
Q

Functions of Vitamin E

A

Acts as an antioxidant; significantly decrease the adverse effects of oxidation on living tissues
Helps to protect a variety of tissues and molecules, including polyunsaturated fatty acids (pufa) and low density lipoproteins (LDL).

208
Q

Sources of vitamin E

A

Vegetable oils, margarine, salad dressing, nuts, seeds, whole grains, eggs and leafy green vegetables in your diet regularly

209
Q

Vitamin E deficiency

A

Rare in adults
Most common in premature infants because they may be born before vitamin E transfer from the mother which occurs near the end of a full-term pregnancy

210
Q

Vitamin E toxicity

A

Could impair blood clotting and enhance effects of anti-clotting medications

211
Q

Vitamin K function

A

Helps with blood clotting and the synthesis of bone proteins

212
Q

Sources of vitamin K

A

Dark green leafy green vegetables (such as kale, collards, spinach, and beet greens), cabbage, liver and milk.

213
Q

Vitamin K deficiency

A

Can occur due to inadequate intake, as a result of hindered fat absorption, or as a result of medications that may kill vitamin K-producing bacteria in the gut. 

214
Q

Vitamin K toxicity

A

Causes the liver to release bilirubin into the blood, leading to jaundice and potentially brain damage in infants

215
Q

Vitamin C functions

A

Collagen formation, producing carnitine which is involved in transporting fatty acids.
Iron absorption can also be helped by dietary vitamin C.

216
Q

Sources of vitamin C

A

Many fruits and vegetables, especially red peppers, kiwi, mango, broccoli, and oranges

217
Q

Vitamin C deficiency

A

Scurvy and deficiency symptoms include pinpoint hemorrhages, bleeding gums, joint pain, poor wound healing and frequent infections

218
Q

Vitamin C toxicity

A

Nausea, abdominal cramps, diarrhea, and fatigue. 

219
Q

The B vitamins

A

Thiamin
Riboflavin
Niacin
Folate
Vitamin B12
Vitamin B6
Biotin
Pantothenic acid

220
Q

Function of the B vitamins

A

 Act as coenzymes which facilitate enzymatic reactions by binding to specific enzymes and forming a recognizable active site for the substrate(s)

221
Q

Function of Thiamin

A

Energy metabolism and nerve processes
pyruvate dehydrogenase

222
Q

Sources of thiamin

A

Include pork, whole grains, legumes and sunflower seeds.

223
Q

Thiamin deficiency

A

Dry beriberi or wet beriberi

224
Q

Dry berberi

A

Nerve damage, and muscle weakness in the legs and arms

225
Q

Wet berberi

A

Damage to the cardiovascular system which results in edema

226
Q

Riboflavin function

A

Involved in energy metabolism of all cells

227
Q

Sources of riboflavin

A

Milk products, eggs and meats, liver

228
Q

Riboflavin deficiency

A

Ariboflavinosis: cracked corners of the mouth, smooth purplish tongue, inflamed eyelids, light sensitivity, painful, sore, and inflamed skin
**Rare

229
Q

Niacin function

A

Energy metabolism

230
Q

Sources of Niacin

A

Meat, fish, whole grains and fortified foods (bread, cereal), beans, and milk.

231
Q

Niacin deficiency

A

Pellagra; bilateral symmetrical rash on areas exposed to light, symptoms are the 4D’s= diarrhea, dementia, dermatitis, and even death

232
Q

Niacin toxicity

A

Niacin flush’ which is a tingling of the skin that can be painful

233
Q

Function of folate

A

Coenzyme used in DNA synthesis, production of new cells (blood cells, gastrointestinal cells, hair, skin, nails)

234
Q

Sources of folate

A

Legumes (pinto beans and chickpeas), fortified foods (bread, cereal, orange juice), and green leafy vegetables

235
Q

Folate deficiency

A

Results in a large-cell type anemia called macrocytic or megaloblastic anemia

236
Q

RDA of folate

A

The RDA for the average healthy adult is 400 mcg DFE (dietary folate equivalents) per day

237
Q

Vitamin B12 function

A

Cell synthesis and maintenance of nerve cells, activation of folate

238
Q

Sources of B12

A

Meat, fish, poultry, milk and milk products, eggs and fortified foods

239
Q

Vitamin B12 deficiency

A

Large-cell type anemia (macrocytic anemia) like a folate deficiency, and of largest consequence, degeneration of peripheral nerves resulting in paralysis.  

240
Q

Primary deficiency

A

caused by inadequate intake of a nutrient

241
Q

Secondary nutrient deficiency

A

Occurs when the body’s ability to absorb nutrients is limited by a medical condition or illness like celiac disease, cystic fibrosis, lactose intolerance, pancreatic insufficiency and pernicious anemia

242
Q

Vitamin B6 function

A

Part of a coenzyme needed in amino acid and fatty acid metabolism; helps convert tryptophan to niacin and to serotonin; helps make hemoglobin for red blood cells

243
Q

Vitamin B6 deficiency

A

Weakness, depression, and irritability
Symptoms include microcytic anemia and a characteristic greasy scaly dermatitis

244
Q

Vitamin B6 toxicity

A

Depression, fatigue, and most notably, paralysis.

245
Q

Sources of vitamin B6

A

Protein rich foods like meats, fish and poultry.  Some plant foods are also good sources such as watermelon, bananas, fortified foods (cereal, bread), and potatoes

246
Q

Where is vitamin B6 stored?

A

Muscle tissue

247
Q

What are the water-soluble vitamins?

A

B vitamins
Vitamin C

248
Q

What are the fat-soluble vitamins?

A
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
249
Q

Biotin

A

Imp in energy metabolism

250
Q

Panthothenic acid

A

Imp in energy metabolism, synthesis of fats, neurotransmitters and steroid hormones
B5

251
Q

Panthothenic acid deficiency

A

Failure of all body systems, fatigue and gastrointestinal problems

252
Q

Bioavailability

A

How much of the nutrient can be absorbed and used and stored when it is eaten
ex. The dietary fibre in folate rich foods, like leafy green vegetables for example, can reduce the bioavailability of folate.

253
Q

Roles of water

A
  • Transport waste and nutrients
  • Maintain structures of large molecules such as glycogen and proteins
  • Act as a substrate in chemical reactions
  • Lubricant for joints and cushion around joints, spinal cord, eyes and organs
  • Regulating body temp
  • Maintaining blood volume and pressure
254
Q

Mild dehydration

A

A loss of body water less than 5%
Symptoms: thirst, low blood pressure, lack of energy, decreased mental functioning, muscular work, and athletic performance.

255
Q

Severe dehydration

A

Loss of body water greater than 5%
Symptoms: Exhaustion, confusion and disorientation, weak, irregular pulse, thickening of blood and eventually death if water is not replaced

256
Q

How much should I drink?

A

Females ages 19 and older is 2.7 L per day and for males 19 and older is 3.7 L per day.

257
Q

Water intoxication

A

Rare condition where there is “a dangerous dilution of the body’s fluids resulting from excess ingestion of plain water”
Symptoms: lack of concentration, poor memory, loss of appetite, and in extreme cases, potentially death

258
Q

Hard water

A

High in calcium and magnesium

259
Q

Soft water

A

High in sodium
Can aggravate hypertension and heart disease because of the sodium present and it can dissolve toxic metals like lead and cadmium from old pipes

260
Q

Major minerals

A

Calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur

261
Q

Calcium function

A

Mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting
Most abundant mineral

262
Q

Calcium deficiency

A

Stunted growth and weak bones in children; bone loss (osteoporosis) in adults

263
Q

Calcium toxicity

A

Constipation; interference with absorption of other minerals; increased risk of kidney stone formation

264
Q

Calcium food sources

A

Milk, cheese, soy milk, yogurt, tofu

265
Q

Calcium absorption

A

Adults absorb approximately 25% of ingested calcium, whereas children and pregnant women absorb more (50-60%)
Enhanced by stomach acid and vitamin D

266
Q

Phosphorus functions

A

Mineralization of bones and teeth; part of phospholipids, important in genetic material, energy metabolism, and buffering systems
85% is found combined w calcium in the crystals of the bones and teeth

267
Q

Phosphorus deficiency

A

Muscular weakness, bone pain (rare)

268
Q

Phosphorus toxicity

A

Calcification of soft tissues, particularly the kidneys

269
Q

Food sources of phosphorus

A

Most foods in milk and meat groups

270
Q

Magnesium function

A

Regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA

271
Q

Magnesium deficiency

A

Weakness, confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, and difficulty in swallowing; in children, growth failure

272
Q

Magnesium toxicity

A

From nonfood sources only; diarrhea, pH imbalance, dehydration (rare but can be fatal)

273
Q

Sources of magnesium

A

Pumpkin seeds, cereal, spinach

274
Q

Sodium intake

A

Limited to 2000 mg/d

275
Q

Sodium functions

A

Maintains fluid and electrolyte balance, maintains acid-base balance, muscle contraction, nerve transmission

276
Q

Sodium deficiency

A

not known

277
Q

Sodium toxicity

A

Hypertension, CVD, cerebral hemorrhage, hypertension-related stroke

278
Q

Potassium function

A

Maintains normal fluid and electrolyte balance; facilitates chemical reactions; supports cell integrity; assists in nerve functioning and muscle contractions

279
Q

Potassium deficiency

A

Muscle weakness, paralysis, confusion

280
Q

Potassium toxicity

A

Muscle weakness; vomiting; for an infant given supplements, or when injected into a vein in an adult, potassium can stop the heart

281
Q

Food sources of potassium

A

Bananas, oranges, potatoes, spinach, cantaloupe, and almonds

282
Q

Chloride function

A

Maintain the crucial fluid balances (acid–base and electrolyte balances), responsible for stomach acidity

283
Q

Sulphate function

A

Synthesis of many important sulphur-containing compounds (skin, hair, nails proteins)

284
Q

Sulphate function

A

Synthesis of many important sulphur-containing compounds (skin, hair, nails proteins)

285
Q

Sulphate toxicity

A

Diarrhea and may damage the colon

286
Q

Trace minerals

A

Iodine
Iron
Zinc
Selenium
Fluoride
Chromium
Copper

287
Q

Trace minerals

A

Iodine
Iron
Zinc
Selenium
Fluoride
Chromium
Copper

288
Q

Iodine function

A

Iodine is a part of thyroxine, the hormone made by the thyroid gland that is responsible for regulating the basal metabolic rate

289
Q

Iodine deficiency

A

The cells of the thyroid gland enlarge in an attempt to trap as many particles of iodine as possible. Sometimes the gland enlarges until it makes a visible lump in the neck, a goitre as well as cretinism; symptoms= sluggish, weight gain

290
Q

Sources of iodine

A

Seafood, fast food (iodine salt), additive in milk and bakery products, foods grown on land that was once covered by oceans

291
Q

Iodine toxicity

A

Enlargement of thyroid gland

292
Q

Iron function

A

Carries oxygen as part of hemoglobin in blood or myoglobin in muscles; required for cellular energy metabolism

293
Q

Iron deficiency

A

Anemia, weakness, fatigue, headaches, impaired mental and physical work performance, impaired immunity, pale skin, nail beds, and mucous membranes, concave nails chills, pica

294
Q

Pica

A

Craving for nonfood substances (ice, clay, paste, soil)

295
Q

Anemia

A

Severe depletion of iron stores resulting in low blood hemoglobin

296
Q

Iron toxicity

A

GI distress; with chronic iron overload, infections, fatigue, joint pain, skin pigmentation, organ damage

297
Q

Iron food sources

A

Meats, legumes, grain products

298
Q

Iron food sources

A

Meats, legumes, grain products

299
Q

Zinc function

A

Activates many enzymes; associated with hormones; synthesis of genetic material and proteins, transport of vitamin A, taste perception, wound healing, reproduction

300
Q

Zinc deficiency

A

Growth retardation, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite, infections

301
Q

Zinc toxicity

A

Loss of appetite, impaired immunity, reduced copper and iron absorption, low HDL cholesterol (a risk factor for heart disease)

302
Q

Zinc food sources

A

Meats, shellfish, poultry, milk and milk products, legumes, whole grains

303
Q

Selenium function

A

Protects vulnerable body chemicals against oxidative destruction
Activates thyroid hormone which regulates body’s rate of metabolism

304
Q

Selenium deficiency

A

Development of some forms of cancers, especially prostate cancer in men, heart disease

305
Q

Food sources of selenium

A

Shellfish, vegetables, grains grown on selenium rich soil

306
Q

Selenium toxicity

A

Hair loss, diarrhea, and nerve abnormalities

307
Q

Fluoride function

A

Inhibits the ability of dental caries by promoting the remineralization of early lesions of the enamel that might otherwise progress to form caries.
Stabilizes bones

308
Q

Sources of fluoride

A

Drinking water

309
Q

Fluoride toxicity

A

Discoloration of teeth (fluorosis), large doses toxic

310
Q

Chromium function

A

Works closely with the hormone insulin to regulate and release energy from glucose

311
Q

Chromium deficiency

A

Insulin action is impaired, resulting in a diabetes-like condition of high blood glucose

312
Q

Sources of chromium

A

Liver, whole grains, nuts, cheeses

313
Q

Copper function

A

Helps form hemoglobin and collagen
Enzymes depend on copper for its oxygen-handling ability
Plays roles in the body’s handling of iron and, like iron, assists in reactions leading to the release of energy

314
Q

Copper deficiency

A

Disturb growth and metabolism, and in adults, it can impair immunity and blood flow through the arteries, may contribute to heart disease (RARE)

315
Q

Copper toxicity

A

Unlikely but can be caused by supplements

316
Q

Sources of copper

A

Protein foods, such as organ meats, seafood, nuts, and seeds, water

317
Q

Molybedenum

A

Functions as part of several metal containing enzymes, some of which are giant proteins

318
Q

Manganese

A

Works with dozens of different enzymes that facilitate body processes

319
Q

Boron

A

Influences the activity of many enzymes, and research suggests that a low intake of boron may enhance susceptibility to osteoporosis by way of its effects on calcium metabolism
Food sources: noncitrus fruits, leafy vegetables, nuts, and legumes

320
Q

Cobalt

A

Mineral in vitamin B12

321
Q

Nickel

A
  • Imp for health of body tissues
  • Deficiencies harm liver and organs
322
Q

Silicon

A

Bone calcification of animals

323
Q

Binge drinking

A

As consuming five drinks or more in a row for a man and four drinks or more in a row for a woman

324
Q

Ethanol in Beer

A

4-7% ethanol

325
Q

Ethanol in wine

A

8-12% ethanol

326
Q

Spirits

A

Rum, rye, gin, vodka
40-50% ethanol

327
Q

Spirits

A

Rum, rye, gin, vodka
40-50% ethanol

328
Q

Proof

A

Ethanol content
Ex.A spirit containing 40% ethanol is also described as 80 proof

329
Q

Standard drink

A

15ml of pure ethanol
341 ml (12 oz) bottle of beer
142 mL (5 oz) glass of wine
43 mL (1.5 oz) shot of spirits.

330
Q

Effects of alcohol

A

Judgement can be impaired with a blood alcohol concentration as low as 0.02%
Driving skills can be significantly affected beginning at 0.04%
0.30% leads to becoming unconscious
0.40% to 0.50% can cause death

331
Q

Order that alcohol affects the brain

A
  1. Frontal lobe – judgement and reasoning are affected
  2. Speech and vision centres become sedated
  3. Large muscle control is affected
  4. Conscious brain is completely subdued so person passes out
  5. Deepest brain – respiration and heart rate are affected potentially leading to death.
332
Q

Alcohol absorption

A

Absorbed directly into bloodstream as ethanol
A small percentage of alcohol consumed on an empty stomach can be absorbed through the stomach and can reach the brain within 1 minute of ingestion

333
Q

Effects on the brain

A

Atrophy (a shrinking of the brain), memory problems, abnormal eye movements, dementia, balance problems, and gait disorders.

334
Q

Effects on liver

A

Fibrosis and eventually cirrhosis, wherein the normal liver cells become irreversibly damaged and are replaced with scar tissue.

335
Q

Cirrhosis

A

Can lead to liver failure
Jaundice (a yellowing of the skin and eyes), ascites (the presence of fluid in the abdomen), and bleeding problems

336
Q

Effects on heart and cardiorespiratory system

A

Increased blood pressure, dilated cardiomyopathy

337
Q

Other effects of alcohol on the body

A

Cancer, joint, weakens muscles, bone deterioration etc.

338
Q

Malnutrition and alcohol

A

In heavy drinkers alcohol is often consumed rather than food (“substituted” energy), which replace kcals from more nutritious sources
Can put an individual at risk of many vitamin and mineral deficiencies from inadequate food intake.

339
Q

Two imp nutrients that may be deficient in heavy alcohol users

A
  1. Folate
  2. Thiamin
340
Q

Folate and alcohol

A

In the presence of alcohol, the liver is unable to retain folate, and the kidneys increase the excretion of folate
Causes homocysteine levels to build up and play a role in the development of heart disease
Causes a lack of methionine which impairs the production of rapidly dividing cells

341
Q

Thiamin and alcohol

A

Deficiency develops due to decreased dietary intake in chronic alcoholics and increased urinary excretion
May contribute to Wernicke Korsakoff syndrome

342
Q

2023 Canada’s guidelines on alcohol and health

A

o 0 drinks per week — Not drinking has benefits, such as better health, and better sleep.
o 2 standard drinks or less per week — You are likely to avoid alcohol-related consequences for yourself or others at this level.
o 3–6 standard drinks per week — Your risk of developing several types of cancer, including breast and colon cancer, increases at this level.
o 7 standard drinks or more per week — Your risk of heart disease or stroke increases significantly at this level.
o Each additional standard drink radically increases the risk of alcohol-related consequences.

343
Q

Hypertension and alcohol guidelines

A

2 drinks per day or less is recommended to prevent hypertension.
More than 2 drinks per day, a reduction in alcohol intake is associated with decreased BP and is recommended.
In adults with hypertension who drink 6 or  more drinks per day, a reduction in alcohol intake to 2 or fewer drinks per day is associated with decreased BP and is recommended

344
Q

Health risks of being underweight

A
  • Undernutrition
  • Osteoporosis
  • Infertility
  • Impaired immunocompetence
345
Q

Health risks of being overweight

A
  • Type 2 diabetes
  • Dyslipidemia
  • Hypertension
  • CHD
  • Gallbladder disease
  • Obstructive sleep apnea
  • Cancer
346
Q

Measurements of body fat

A

Fatfold
Hydrodensitometry measurements
Bioelectrical impedance
Dual energy X-ray absorptiometry

347
Q

Fat distribution and health risk

A

More fat around abdomen=more dangerous

348
Q

What measure of waist circumference is associated w increased risk?

A

Above 94 cm for males and 80 cm for females
Substantially increased = 102 and 88

349
Q

Prevalence of obesity

A
  • 35.5% were overweight
  • 24.3% were obese
  • 59.8% overweight or obese
350
Q

Weight bias

A

Negative attitudes and views about obesity and about people with obesity

351
Q

Weight stigma

A

Social stereotypes and misconceptions about obesity. Ex. people w obesity are lazy, awkward, sloppy, non-compliant, unintelligent, unsuccessful and lacking self-discipline or self-control

352
Q

Weight discrimination

A

This is when we enact our personal biases and the social stereotypes about obesity and treat people with obesity unfairly

353
Q

Energy balance

A

There must be a 3500 kcal deficit between kcalories taken in and kcalories expended in order to lose 1 pound of body fat

354
Q

Sensory specific satiety

A

Tendency to get bored of a food as we eat it

355
Q

Satiation

A

Our ability to sense fullness during a meal

356
Q

Satiety

A

Sensation of fullness following a meal

357
Q

Energy output

A
  1. Basal metabolism
  2. Physical activity
  3. Thermic effect of food
  4. Adaptive thermogenesis
358
Q

Basal metabolism

A

Number of kcalories used to support chemical reactions, and physiological functioning of the resting body.; Basal metabolic rate: amount of kcalories used per unit time.

359
Q

Thermic effect of food

A

The number of kcalories used to digest, absorb and transport food in the body; protein has highest thermic effect

360
Q

Adaptive thermogenesis

A

Adjustments in energy expenditure related to changes in the environment such as extreme cold, or physiological changes such as overfeeding.

361
Q

Appetite

A

“I’m full from dinner, but I want to eat the chocolate cake”

362
Q

Hunger

A

“I am eating this burger because I haven’t eaten in 6 hours and went for a run this morning”

363
Q

Hormones that impact on obesity

A

Ghrelin and leptin

364
Q

Ghrelin

A

A hormone which is secreted mainly by stomach cells and acts mainly in the hypothalamus; It increases appetite and decreases energy usage

365
Q

Leptin

A

Promotes a negative energy balance by suppressing appetite and increasing energy expenditure; Without leptin there is little appetite control therefore one is constantly hungry

366
Q

Theories of metabolic causes of obesity

A
  1. Enzyme theory
  2. Fat cell number theory
  3. Set-point theory
  4. Thermogenesis I
  5. Thermogenesis II
  6. Thermogenesis III
367
Q

Fad diets

A

High protein, low carb
Ketogenic
Herbal products

368
Q

The high-protein, low carb diet

A

A starvation diet bc without enough carbohydrates in the diet, the body believes it is starving and resorts to other modes of accessing glucose

369
Q

The ketogenic diet

A

An extremely high fat diet which is exceptionally low in carbohydrate and often low in protein
- Constipation, vitamin and mineral deficiencies, gallstones, kidney stones, high cholesterol, fatigue, and even ketoacidosis are all possible consequences of the diet if not properly monitored

370
Q

Weight loss from a starvation diet

A

Weight loss on a starvation diet comes from 50% fat and 50% lean muscle tissue and water.  
Over the long term, engaging in a non-starvation, adequate weight loss plan will result in weight loss from 75% fat and 25% lean tissue.

371
Q

Herbal products diet

A

Ephedra/Ephedrine once showed promise for weight loss but consequences from diet preparations included cardiac arrest, strokes, seizures, and even death

372
Q

Weight loss drugs

A
  • Meridia® (sibutramine)
  • Xenical® (orlistat)
373
Q

Sibutramine

A

Suppresses appetite by inhibiting serotonin reuptake; taken off market

374
Q

Orlistat

A

Forms a bond w pancreatic lipases and gastric lipases, thereby inhibiting the lipases; lipases are unable to hydrolyze dietary fats into absorbable free fatty acids and monoglycerides so the undigested fats are not absorbed resulting in a potential caloric deficit

375
Q

Other weight loss drugs

A
  • Liraglutide (Saxenda®): injection which helps control appetite by working like a hormone in the brain that regulates appetite
  • Naltrexone/Buproprion (Contrave®): Combination medication; Naltrexone has been used to treat alcohol and opioid addiction for many years and Bupropion is an antidepressant
376
Q

When should you receive drug therapy for weight management?

A

Those with a BMI of 30 or greater or those w a BMI of 27 or greater if the individual has comorbidities associated with excess body fat such as hypertension, dyslipidemia, or excess body fat

377
Q

Types of weight loss surgery

A
  1. Gastric bypass
  2. Gastric banding
  3. Gastric sleeve
378
Q

Gastric bypass

A

Creation of a mini stomach, limiting intake and limiting absorption of vitamins and energy yielding nutrients * malabsorptive and restrictive method of weight loss

379
Q

Gastric banding

A

An adjustable band is placed at the top of the stomach creating a small pouch *restrictive method

380
Q

Gastric sleeve

A

Most of the stomach is removed leaving the person with a banana-sized stomach *restrictive method

381
Q

What is considered underweight?

A

A BMI of less than 18.5

382
Q

Eating disorders

A

Disturbance in eating behaviour that jeopardizes a person’s physical or psychological health
- Anorexia nervosa, bulimia nervosa, and binge eating disorder

383
Q

Amenorrhea

A

Loss of menstruation; results from kcal deprivation, starvation and loss of body fat

384
Q

Who is affected by anorexia nervosa

A

Mostly women, have a distorted body image, pressures and stresses to starve themselves

385
Q

Physical consequences of anorexia nervosa

A

Moodiness and disinterest in social events, amenorrhea, low body temp, increased growth of body hair

386
Q

Bulimia nervosa

A
  • Repeating episodes of binge eating, purging, and starvation
387
Q

Purging

A

Vomiting, abusing laxatives and diuretics, exercising excessively, or engaging in a mix of these behaviors

388
Q

Binging

A

Anxiety, and rushed, uncontrollable eating

389
Q

Physical consequences of bulimia nervosa

A

Abnormal heart rhythms, as a result of electrolyte imbalances; esophageal injury, as a result of the vomiting; cavities, as a result of excessive enamel destruction from exposure to stomach acid; and death
Binge eating disorder

390
Q

Binge eating disorder

A

No purging
Usually in overweight people

391
Q

Orthorexia

A
  • Eating only foods regarded as healthy
  • Relying only on “natural” products to treat an illness.
  • Finding more pleasure in eating “correctly” rather than enjoying the tastes and textures of a variety of foods
  • Experience emotional satisfaction when they stick to their goals, but intense despair when they fail to do so
392
Q

Antioxidants

A

Vitamin C
Selenium
Vitamin A
Vitamin E

393
Q

Kcals/g of alcohol

A

7 kcals/g

394
Q

Normal weight

A

BMI: 18.5 - 24.9

395
Q

Overweight

A

BMI: 25-29.9

396
Q

Obese class I

A

BMI: 30-34.9

397
Q

Obese class II

A

BMI: 35-39.9

398
Q

Obese class III

A

BMI: >40

HLTH230 (1 decks)

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