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final exam Flashcards

1
Q

omega ___ and ____ are essential as the body can’t make the ______ bonds at the __ and __
carbon

A

omega 3 and 6 FA are essential as the body can’t make the double bonds at the 3 and 6
carbon

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2
Q

What are good sources of omega 3 and 6??? Best source of omega 3

A

Omega 3:
- fish (salmon, sardines, trout, shrimp)
- canola
- soybeans
- fortified foods
Omega 6:
- safflower (saffron)
- sunflower
- whole grains
- veg. oils
- leafy greens
- corn oils
- nuts/seeds

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3
Q

Omega __s are more _______ so they can’t be ____ as high and an examples

A

Omega 3s are more unstable so they can’t be heated as high
- eg. canola can be heated but really high omega 3 oils like flax need to be kept in dark and cold

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4
Q

Omega ____s are indicated in _____ health, ______/_____ health and ________
inflammation

A

Omega 3s are indicated in heart health, mental/brain health and decreased
inflammation

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5
Q

Many foods (like bread, yogurt) are being _____ with omega __; many with _____ which
need to be converted in the body; the body is not great at doing that so getting sources of ____ is better; thus the reason for the recommendation of __ servings of ________
___________ per week

A

Many foods (like bread, yogurt) are being fortified with omega 3; many with ALAs which
need to be converted in the body; the body is not great at doing that so getting sources of DHA is better; thus the reason for the recommendation of 2 servings of cold water
fatty fish per week

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6
Q

what are the best oils and why

A

Best oils eg. flax and canola, because they have the higher/highest amounts of omega 3

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7
Q

______ and ______ chain FA can absorb directly into blood stream

A

short and medium chain FA can absorb directly into blood stream

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8
Q

_____ chain FA not naturally occurring in many foods; who are they good for?

A

medium chain FA not naturally occurring in many foods
- eg. athletes and seniors with malabsorption/health issues

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9
Q

________ chain FA need help to be absorbed and transported in blood so they are ______

A

Packaged into a lipoprotein (chylomicron) in the GI epithelium containing:
- cholesterol
- triglyceride
- protein
- phospholipid

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10
Q

describe the process of the FA metabolism

A
  • Absorbed into lymph through lacteal, travels to left subclavian vein and into regular
    blood circulation; delivers chylomicron to fat cell
  • if too big to be absorbed so it breaks
    down by use of enzymes to glycerol and FA which can be absorbed into cell
  • they reform into triglycerides and stored in adipose
  • Remnants of the chylomicron, eg cholesterol, go back to liver to be recycled into other
    lipoproteins, such as VLDL which are released into blood
  • VLDL circulate in blood, drop off more triglyceride into cells, and LDLs are left circulating in blood; some can be taken up by receptors (only a limited number)(with help of
    apolipoprotein B) on the cells and disposed of; some can be metabolized by HDLs (good
    cholesterol); LDLs (bad cholesterol) left in blood to oxidize and build plaque on artery
    walls
  • HDLs are limited
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11
Q

what is the Portfolio diet

A

diet was developed to decrease cholesterol by
having soluble fibre, nuts, plant sterols, and soy protein daily; individually they decrease
cholesterol but impact is greater when combined

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12
Q

How to increase HDLs

A
  • exercise
  • healthy eating practices
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13
Q

is cholesterol and essential nutrient?

A

NO

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14
Q

what is the AMDR (acceptable macronutrient distribution range)?

A

CHO:
- 45-65% kcal/day
- 130 g
- F: 25g, M: 35G of fibre
- sugars: 5-9 tsp/day
Fats:
- 20-35% kcal/day
- 60-65 g
- 2-3 tbsp / day
Proteins:
- 10-35% kcal/day
- 4kcal /day

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15
Q

what is the dietary recommendation for omegas

A

6:3

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16
Q

what is the dietary recommendation for cholesterol and HDL & LDL

A

Cholesterol
- one egg a day
- < 300 mg if not at risk of CVD
- < 200 mg if at risk of CVD
HDL and LDL
- total <5.2 mmol/L
- LDL: < 3.4
- HDL: >1 (M), > 1.3 (F)
- ratio is <4:1 (total: HDL)

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17
Q

what is the dietary recommendation for saturated fats

A
  • 20 g
  • less then 10% of daily intake
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18
Q

what is the dietary recommendation for fat replacers

A

used in moderation

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19
Q

_____ fats can be heated _____ eg. coconut oil (more saturated) vs unstable like oils high
in omega 3

A

Stable fats can be heated high eg. coconut oil (more saturated) vs unstable like oils high
in omega 3

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20
Q

what are the main points of the ketogenic diet

A
  • a very low CHO keto diet has benefits with people with diabetes for short- medium term (up to 2 years)
  • have almost no data on if its actually good or bad
  • CHO recommendation is 5-15% a day (<50g)
  • when CHO is low and FFA are high, ketone bodies are produced
  • medication management- especially insulin is very important
  • no negative blood lipid level
  • should be monitored by health professional
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21
Q

what are some high fat diets

A
  • keto diet
  • paleo diet
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22
Q

what is the serving size for alcohol

A
  • 1-2 servings a week (13.45 g)
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23
Q

metabolism of alcohol

A
  • liver helps to detoxify it before reaching the brain and heart
  • enzymes: alcoholdehydrogenase (80%), MEOS (10%)
  • other 10% is excreted into urine and breath
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24
Q

health risks of alcohol (acute and chronic)

A

Acute
- impaired judgement
- emotional control
- coordination/reflexes
- vision
- lack of control
- loss of consciousness
- death
chronic
- speeds up synthesis of FA
- disrupts nutrient absorption/ balance
- impacts O2 to liver cells
- scar tissue in liver (fibrosis) and liver cells die and lose function (cirrhosis)
- AA metabolism altered– increase infection
- blood lipid synthesis speeds up
- increase acid burden/uric acid
- infertility
- suppression of testosterone
- promotes fat storage
- type II diabetes

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25
recommendations for low risk drinking
- don't drink and drive, mix with drugs - don't drink when pregnant or planning - F: 10/wk, 2/day, M: 15/wk, 3/day - 2 per 3 hours - New: - <2/wk = low - 2-6/wk = moderate - >7/wk = high risk
26
differences between chocolate and carob
chocolate: - contains antioxidants - phytochemicals - releases epinephrine - does not impact blood lipid - contains stearic acid (fat) - added sugars carob: - no caffeine or tyramine (migraines) - very low fat - contains minerals and vitamines - phenols - may lower cholesterol (LDL)
27
what is the gut biome
- the second brain - makes serotonin - key for immune and mental health - fibre is key to support - eating less processed foods - resistant starches are also beneficial - probiotics
28
functions of proteins
- structural - regulatory (hormones, acid base balance, water and electrolyte balance) - contractile - immunological (antibodies) - transport (hemoglobin, lipoproteins, sodium/potassium pump) - energy (4 kcal/g- goal is not to use it) - catalyst (enzymes)
29
what are the structures of AA
protein building block - carbon - amine group (with H) - carboxyl acid - variable side chain
30
levels of proteins
1. primary: AA chain put together in a peptide chain with peptide bonds (straight) 2. secondary: AA chain is coiled 3. tertiary: coiled up chain is tangled 4. quaternary: 2 or more tertiary, polypeptide mixed together
31
essentail AA
- 9 essentail AA - all 20 AA make up a protein - think of alphabet
32
conditional or dispensable AA
- make an AA out of another AA - certain AA depends on another essential AA to be made
33
metabolism of a AA
- starts at DNA - sends a copy to MRNA who copies (transcription) - brings it to the assembly line (ribosome) to create proteins - TRNA gets the ingredients (AA from AA pool) - adds them in order in a certain amount to make the final protein - the sequence of AA determines the function and shape - if a AA is missing (limiting AA) the in the pool, then the synthesis will stop - once AA is found, it will continue
34
how much protein do we need and food sources
- 10-35% AMDR - 2-3 servings of meat/alternatives per day - 2 servings of dairy alt - some whole grains - 1-1.2 protein/kg body weight - plant and animals sources
35
deamination
process that removes an A group from a a molecule
36
transamination
process to which an A group are removed from and AA to a keto acid
37
who might need more protien
- pregnant women - training athletes - growing kids - sick or trauma patients - low calorie diets and vegetarians
38
nitrogen balance in proteins
- higher in proteins: N taken in > N excreted - body is under supplied: N taken in < N excreted
39
PEM
the condition of lack of energy due to the deficiency of all the macronutrients and many micronutrients
40
Kwashiorkor
protein is lacking - bloating at stomach
41
marasmus
overall energy and nutrients lack - very skinny
42
protein quality
- determined by # of essential AA and absorption Animals: - easiest to digest (90%) - have all essential AA - complete proteins - absorption can improve with CHO, fish, meat Plants: - legumes (80%) - other sources (60-90%) - not all AA - incomplete proteins - vegans need 10% more protein intake
43
complete vs incomplete proteins and examples
Foods that contain good amounts of all nine essential amino acids are generally considered sources of “complete” protein, whereas those that don't are labeled as “incomplete” protein - complete: milk, eggs, beef, cheese, yogurt - incomplete: veg, fruit, oats, bread, rice
44
denaturation of protein
A protein becomes denatured when its normal shape gets deformed because some of the hydrogen bonds are broken
45
vegan diet pros and cons
pros: - high fibre - sustainable - decrease health risk - less expensive cons: - hard to get large amounts of protein - more expensive - more education - decrease iron, omega 3, calcium, vat B12 - incr CVD
46
AA suplements
- supplementing one or a few AA can pose a risk to not getting the essential AA - branched chain AA and leucine - denaturation
47
health risks of too much protein
- heart disease risk if high homocysteine which can be high from high meat intake; link between high processed meat and cancer; osteoporosis (high animal protein intake ands/or lack of fruit and veggies that have potassium to buffer, or lack of calcium intake.....need +20mg calcium for every gram of protein intake; - weight control/loss due to water loss with a high protein diet; kidney disease risk increased possibly with high protein intake
48
milk proteins types
- Whey protein (fast absorbing) - caseine (slow absorbing)
49
common therapies for mental health
- cognitive behavioural therapy (CBT) - meds - healthy eating - PA - comfort eating, social eating, mindful eating
50
how can tyrosine/tryptophan help mental health
- found in poultry, dairy, popcorn, nuts/seeds - triggers production of neurotransmitters - may enhance alertness and feelings of well being
51
how can omgea 3 FA help mental health
- found in fish - brain cell membranes more permeable -- easier for neurotransmitters (serotonin and dopamine) to cross
52
how can calcium help mental health
- estrogen regulates how calcium is metabolized - may cause modd swings
53
how can soluble fibres help mental health
- found in citrus and oats - fuels and stabilizes BGL
54
how can oliec acid help mental health
- found in olive/canola oils, almonds - incr availability of serotonin to brain - polyphenols
55
how can vit C help mental health
- helps repair brain cells - antioxidant
56
how can complex CHO help mental health
- decr may cause depression
57
how can vit B help mental health
- found in greens - produce serotonin, dopamine, noradrenaline - decr may cause depression
58
how can antioxidants help mental health
- brain is prone to oxidative damage - decr damage and inflammation - lots of fruit/ vegs
59
how can minerals help mental health
- nerotransmitter synthesis and myelination
60
how can vit D help mental health
- decr may cause depression - regulates enzymes - protects neurons - reduce inflammation
61
how can fluid intake help mental health
- blood flow high
62
what is an issue with low CHO diets
The brain only runs on carbohydrates and it needs energy to think and carbohydrates impact key “feel good” neurotransmitters like serotonin
63
Therapeutic nutrition
Applying healthful individual diets with their specific health issue in mind
64
what is a good diet for mental health
Mediterranean + DASH = MIND
65
benefits of PA on mental health
- acts a stress release - decr symptoms of anxiety - incr mental strength and resiliency
66
effects of caffeine, alcohol on mental health
caffeine: - disrupts serotonin, false levels of energy - addictive alcohol: - depressive - addictive
67
Brain neuroplasticity
the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections.
68
functions of vitamines
- natural, fortified, supplement use, bioavailability, storage/excretion, “function together” concept - Primary (caused by lack of intake) vs secondary deficiency (caused by a health issue preventing absorption)
69
phytochemical
chemicals produced by plants that may affect health, but are not essential nutrients
70
functions of water and electrolytes
- Hydration: - Digestion - Regulating pH levels - Muscle and nerve function - Heart rate and rhythm - Blood pressure - Bone and teeth health - Preventing heat stroke - Improving athletic performance
71
supplements
– see posted handout from Dietitans of Canada – “food first” approach; supplement only with what you need vs a “one a day multi”; some people like to take a multi as “insurance” - Natural NOT always better - B12 – vegans need supplement as only supplied by animal products but some plant-based milks are fortified - Fortified vs enriched definition - Discussion re environment and organics
72
Components of healthy weight
- EX - dietary changes - behaviour modification
73
hunger
physiological drive to eat
74
appetite
physiological drive to eat
75
satiety/satisfaction
- stretch receptors in the stomach - cholecystokinin (role of fibre, protein, hormones)
76
fasting
you stop eating completely, or almost completely, for a certain stretch of time
77
BMR percentages, calorie output (TEF, PA, metabolism)
- basal metabolism: 50-60% - PA: 30-50% TEF - CHO: 5-10% - fats: 0-5% - protein: 20-30% - alcohol: 15-20%
78
cognitive behavour
- the iceberg is bigger then what we see
79
tips to gain weight
- energy dense - meals and snacks - liquids - larger portions - night time - build muscle
80
names of common eating disroders
- anorexia - nervosa - bulimia nervosa - ARFID - orthorexia - binge eating
81
principles of intuitive eating
- reject the diet mentality - honour your hunger - make peace with food - challenge the food police - respect your fullness - discover the satisfaction factor - honor your feelings without food - respect your body - Exercise the feel difference - honor your health
82
weight centric vs inclusive
- centric: more about the way you eat is your fault therefore your body is your fault - inclusive: everyone is capable of eating healthy, understanding challenges
83
fad diets
- low calorie/fat/CHO - high protein - intermittent fasting - CLA supplements - ketogenic - cleanses - paleo diet
84
diets- canadian food guide
- fruits and veg - whole grain - plant derived foods (25%) - fish and dairy - protein (25%) - limit processed foods
85
diets- mediterranean
- fruits and veg - whole grain - plant derived foods (oils, beans, legumes) - fish- 2 x week, dairy- daily - poultry, eggs every 2 days - sweets less often
86
diets- DASH
- fruit and veg 8-10 servings/daily total - grains - fats, oils, nuts, seeds, beans 4-5x/wk - low fat dairy - meat, fish, poultry <2/day - limit sweets and alcohol
87
diets- portfolio (cholestrol)
- plant sterols from lots of fruits and veg - soluble fibre, whole grains - nuts, soy, protein - planetary - plant based - half plate of fruits/veg/legumes
88
diets- MIND
Dash and Med together
89
Diets- vegetarian
- no meat - derived from animals - eggs, dairy
90
your role as a professional
- referral: refer to RDs, PhDs - educate: provide information - provide resources: use credible resources - continuing education: courses, more degrees, research conferences, peer reviewed journals etc. (eg. continue to “fill your bucket”)
91
what you cant do, but what you should do
you can not prescribe specific diets; rather educate on the components of a healthy diet and healthy eating practices and basic exercise guidelines
92
should you share information
Always share information from the scientific basis of nutrition; trying to keep your personal preferences out of it unless providing an example
93
should you keep an open mind in scope of practice
Keep your mind open as to how you can apply your knowledge of nutrition and exercise to improve the care of your patients
94
what is an idea you should always keep in mind
body kindness
95
what are the course themes
1. Evidence-based and non-judgmental knowledge translation/nutrition messaging 2. Nourish your body and soul (physical and mental health) 3. All food fits and “how” you eat is important as what you eat (Whole food approach; no 1 best diet) 4. Grace and kindness

HES 200 (2 decks)

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