Food2150 set 1 Flashcards
What is Classical Nutrition?
(~1800s-1970s)
- Relationship between food and health
- Prevent nutritional deficiency (Macro &
Micronutrients)
What is optimal nutrition?
1940s to 1990s
- Discovery of nutrients that prevent disease
- ‘right’ nutritional component was identified to prevent a disease
What is molecular nutrition?
> 1990s
- Incorporates functional foods & nutraceuticals to personalize nutrition based on genetics
- specific molecules maintain wellness, i.e. prevent or prolong onset of a
disease versus control a disease as in optimal
nutrition.
- ~ 75% of our illnesses are diet related - how
do we find and eat the ‘right’ things?
- nutrigenomics: personalized nutrition according to genetic make-up
What was the 1st Agricultural Revolution?
- Neolithic Revolution
- 11000 - 12000 years ago
- introduced farming
- Stock breading, no longer nomadic, stone milling
What was the 2nd Agricultural Revolution?
- British Agricultural Revolution
- 1600’s to 1800’s
- basic farming
- crop rotation, clover to add nitrogen (fertilizer), deep plowing
What was the 3rd Agricultural Revolution?
- Green Revolution
- 1950-today
- scientific farming
- high yielding seeds, chemical fertilizers, factory farms, machinery
What did the Industrial Revolution do for the food industry?
- printing press, automobile, electricity Machinery to preserve & formulate ultra-processed foods from ingredients derived from whole foods
What is the NOVA classification of Food?
Group 1 -Unprocessed or minimally processed
Group 2- Processed culinary ingredients
Group 3 –Processed foods
Group 4- Ultra-processed foods (UPFs)
What causes metabolic syndrome?
Diets high in UPF
What are side effects of Metabolic syndrome?
1) increased blood pressure,
2) high blood sugar,
3) excess body fat around the waist
4) abnormal cholesterol
5) High triglyceride levels
What are Food swamps?
- Places devoid of grocery stores, farmers markets
- High in fast food, convenience stores, UPF
When did the western diet start?
- post industrial revolution
- 10 000 years ago, intro of agriculture
- increase in yield and modified ingredients
- intro of animal husbandry (increase in fat consumption)
What are elements that are in the body?
- 96% is CHNO
- 1.5% Ca
- 1% P
- trace amounts of K, Na, Cl, S, Mg
- ultra-trace (0.15%): Mn, Fe, Co, Cu, Z, Se, Mb, I (toxic at upper limits)
What % of the body is made of water?
- 60% adult
- up to 80% of birth weight
- daily water intake: 1.5-2.5 L (water obtained from food -40% and beverages -60%)
- 30% extracellular (blood, lymph, digesta fluids, interstitial fluid)
- 70% intracellular (muscle, adipose cells)
How is water lost from the body?
- urine (~50%)
- stool (10%)
- insensible losses (40%) (sweating)
- consumed during chemical reactions
What does water do for the body?
- maintains blood volume, osmolarity
- removes body toxins
- transports nutrients via circulatory and lymphatic systems
- essential as reactant
- solvent to transport nutrients
- consumed during hydrolytic enzymatic reactions
What is blood osmolality?
- tightly regulated physiological (homeostatic) parameters
- normal values: 275 to 295 mOsm/kg (mmol/kg)
What is OsM?
- defined by osmoles of solute per liter, an osmole is one mole of dissolved and dissociated substance in water
- 1 mole of monosaccharide corresponds to 1 OsM, 1 mole of NaCl is 2 OsM as it dissociates into Na+ and Cl–
- colligative property: does not depend on molecular size or charge, is only affected by the concentration of dissolved solutes.
What are the macronutrients?
carbs, lipids, proteins
Describe carbohydrates
- Contain hydrogen (2X) carbon and oxygen (CH2O)
45–65% daily calorie intake (ATP & NADPH) - simple sugars, oligosaccharides, polysaccharides
- digestible (glycemic: dextrin, starch, glycogen) and non-digestible (non-glycemic: fiber)
What is the glycemic index?
- based on carbs and their types
- more refined foods: easier to digest, for sugar it is higher than long-chain carbs
- blood glucose-raising potential of food compared to either white bread or glucose
Describe lipids
- 20-35% calorie intake
- used for energy storage, hormone production, and cell
membrane integrity and absorption of fat-soluble
micronutrients - Triglycerides
- Glycerol esterified to 3 fatty acids
- Saturated (no double bonds) - Monosaturated (1 double bond) (cis and trans isomers)
- Polyunsaturated (>1 double bond) (cis and trans isomers)
- fat shuttles as chylomicrons
What are chylomicrons?
- small intestine to the liver, and as it transits, the extracellular
enzyme lipoprotein lipase (LPL) found on the vascular endothelial surfaces, hydrolyzes circulating triglyceride-rich lipoproteins,
including chylomicrons and very low-density lipoproteins (VLDL) - After reuptake by the liver, cholesterol synthesis occurs and shuttles it through the body to tissues using the reverse
transport pathway as high-density lipoprotein (HDL) coated in ApoA, ApoC, and ApoE.
HDL transits through circulation, picking up excess cholesterol from tissues while delivering it to those needing
cholesterol or other lipoproteins - endogenous pathway synthesizes VLDL, coated in Ap0B100
, ApoC and ApoE,
while circulating fatty acids are cleaved off by LPL, converting VLDL into low-density lipoprotein (LDL).
VLDL leaves the liver containing 60% triglyceride, 18% phospholipid, 12% cholesterol, and 10% protein
LDL returns with 10% triglyceride, 22% phospholipid, 45% cholesterol, and 23% protein.
Describe proteins
- made from 20 amino acids
- 10-30% dairy calorie intake
- -100-1000 of amino acids
Peptide < 10-30 (protein fragments) - no advantages of fast or slow digesting proteins, just whether it has AA
- essential AA: (H, I, L, K, M, F, T, W, V)
Describe health claims
- Any representation in labeling and advertising that
states, suggests, or implies that a relation exists
between the consumption of foods or food
constituents and health” - regulated by health canada and the canadian food inspection agency
What are some essential vitamins?
- vitamin A, E, K, B-vitamins, Fe, Zn, Cu, I, Mo, Se
What are plant sterols?
- Health Canada reviewed the relationship between the ingestion of plant sterols and
the lowering of cholesterol levels in the blood, and agrees sufficient evidence
supports this claim - Plant sterols help reduce [or help lower] cholesterol
- high cholestorol is a risk factor for heart disease
What must food contain to make health claims?
- contain a minimum 0.65 g of free plant per serving
- contains 10% of the recommended intake of a vitamin or mineral per serving of stated size;
- contains 100 mg or less of cholesterol per 100 g of food
- contains 0.5% or less alcohol
- contains 480 mg or less of sodium per serving of stated size
- meets the criterion low in saturated fatty acids
What are probiotic microorganisms?
- imited number of claims about probiotics may be made for food without strain-specific evidence generally required in supporting the health effects or benefits
- Provides live microorganisms that naturally form part of the gut flora
- Probiotic that contributes to healthy gut flora
What must a food contain to be labelled as a probiotic microorganisms?
- contain a minimum level of 1.0 x 10^9 cfu per serving
- Probiotic contained at the end of its shelf life declared in cfu per serving
What should we ask about nutrients?
- What concentration is required and why?
- Is the compound functionally active?
- Are the health benefits ubiquitous?
- Is the compound bioavailable?
- Do I get enough in my diet?
- How much is too much?
What is the French Paradox?
- eat a LOT of saturated fats, live a more sedentary lifestyle yet have a lower incidence of heart disease
-They love their wine - Resveratrol is produced by plant as an “immune” response to bacterial and fungi
- Rats showed positive results - anti-cancer, anti-inflammatory, blood-sugar-lowering
- So we inform everyone that red wine is good for us!
What are some different forms of B12?
cyanocobalamin (least active: fortified food), adenosylcobalamin (less active: milk, eggs), hydroxocobalamin (less active: meat, injectable), methylcobalamin (active: organ, meat)
What is the scale for too little/much of nutrients?
LITTLE MUCH
not req - Cd - toxic
disease - Cu - toxic
disease - Cr - toxic
not req - Hg - toxic
disease - Ni - toxic
not req - Pb - toxic
disease - Se - toxic
What is the modern rules for eating?
1/2 - lots of vegetables and fruits
1/4 - protein foods
1/4 - whole grain foods
water as a drink of choice
- be mindful of your eating habits
- cook more often
- enjoy your food
- eat meals with others
- use labels
- limit highly processed foods
- marketing can influence your food choices
What is the food environment?
- The factors that affect your food choices:
*whether you are able to access food
*the types and quality of foods available
*the health information to be informed
What is the eating environment?
Influences on eating and drinking:
*distractions
*where you eat
*who you eat with
*what you are doing while you are eating
Eating environments affects:
*what you eat and drink
* the amount you eat and drink
* how much you enjoy eating
Why should you cook more often?
- rely less on highly processed foods
- control the amount of sauces and seasonings
- make foods that you and your family like and will eat
- save money by avoiding extra money spent on eating out
- choose healthy ingredients like: fruits, vegetables, whole grains, protein foods (from plants)
What are some healthy cooking methods?
-baking
*grilling
*broiling
*roasting
*steaming
*stir-frying and sautéing
How can you enjoy your food?
- taste, open to new foods, healthy attitude
- socializing, shopping, preparing/cooking, growing, getting to know who grows your food, involving others
positive eating environment: - attracting eating area, quality time, explore new foods
Why should you read food labels?
- facilitate informed choices about foods & drinks.
- compare and choose products more easily
- know what ingredients a food product contains
- choose products with a little or a lot of the nutrients that are of interest to you
What should you check on a nutrition facts table?
*Ingredient list: lists ingredients by weight.
*Nutrition claims: All foods with a claim must meet certain criteria but some
foods may not have a claim even though they meet the criteria
*Food allergen labelling: specific food allergens or sensitivities
*Date labelling: provides information on how long unopened food lasts
Why should you limit highly processed foods?
- not part of healthy eating pattern
- add excess sodium, sugars, saturated fats increasing risk of chronic disease
Describe sodium in highly processed foods
- A higher sodium intake can lead to higher blood pressure, which may lead to heart disease
- preserves them for taste
Describe sugars in highly processed foods
- Eating and drinking a lot of foods and drinks with added sugars has been linked to an increased risk of:
- obesity
- type 2 diabetes
Describe processed meats in highly processed foods
- high in sodium and saturated fat: can be linked to colorectal cancer
Describe saturated fat in highly processed foods
- Replacing foods that have mostly saturated fat with foods that have healthy fats can help
lower the risk of heart disease.
Describe Group 1 of NOVA
Unprocessed or minimally processed
foods
- low processing
(looks like the original whole food)
Describe Group 2 of NOVA
processed culinary ingredients
- medium processing
(sauces, seasoning)
Describe Group 3 of NOVA
processed foods
- medium/high processing
(slightly adjusted whole foods)
Describe Group 4 of NOVA
ultra-processed foods
- high processing
(looks nothing like the whole foods)
