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3rd Year Winter > H2002 Final > Flashcards

H2002 Final Flashcards

1
Q

Nutrition

A

The study of how food nourishes the body

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2
Q

Food

A

any substance the body can take in and assimilate, source of nutrients

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3
Q

Malnutrition

A

Lack of proper nutrition; nutrient deficiencies, nutrient imbalances, excesses

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4
Q

Genome

A

Full component of genetic material in chromosome of a cell

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5
Q

DNA

A

Molecule that encodes genetic info in its structure

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6
Q

Nutritional genomics

A

The science of how nutrients affect the activities of genes and how genes affect the interactions between diet and disease

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7
Q

Energy

A

The capacity to do work; measured in kJ or Calories

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8
Q

Nutrients

A

Components in food that the body needs to grow, develop, and repair itself

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9
Q

Energy Yielding Nutrients

A

Carbs, fats, proteins

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10
Q

6 Categories of Nutrients

A
  1. Carbs
  2. Proteins
  3. Fats
  4. Vitamins
  5. Minerals
  6. Water
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11
Q

Essential nutrients

A

Nutrients that the body cannot manufacture for itself and must obtain from food

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12
Q

Calories

A

Unit of E produced by food and used by the body. Amount of heat E needed to raise T of 1kg of water 1 degree C

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13
Q

J or kJ

A

Units of E. 100kcal=418kJ

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14
Q

Carb and Protein E yield

A

4 kcal/g

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15
Q

Fats E yield

A

9 kcal/g

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16
Q

Elemental diets

A

Diets composed of purified ingredients of known chemical composition; intended to supply all essential nutrients to people who cannot eat foods

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17
Q

Non-nutrients

A

Compounds in foods, other than the six nutrients, that have biological activity in the body

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18
Q

Phytochemical

A

Non-nutrient compounds that confer colour, taste, and other characteristics of food

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19
Q

Control group

A

The group that does not receive the experimental treatment

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20
Q

Basic foods

A

Foods which nutrients have been added; milk, meats, veggies, fortified and enriched

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21
Q

Fast foods

A

Restaurant food that is ready to serve before orders are taken

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22
Q

Functional foods

A

Claims to have nutrients that fights disease

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23
Q

Natural foods

A

wholesome foods

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24
Q

Nutraceuticals

A

foods designed to act like drugs

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25
Q

Organic foods

A

Foods grown without synthetic pesticides or fertilizers

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26
Q

Partitioned foods

A

Made from components extracted from whole foods, such as milling, alternation of texture or addition of additives

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27
Q

Staple foods

A

Used frequently or daily

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28
Q

ABCMV principles

A

Adequacy, balance, calorie control, moderation, variety; helps recognize a nutritous diet

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29
Q

Adequacy

A

Providing all essential nutrients, fiber, and E in amounts sufficient to maintain health

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30
Q

Balance

A

dietary characteristic of proving goods of a number of different types in proportion to each other such as foods rich in some nutrients don’t replace foods that are rich in others

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31
Q

Calorie Control

A

Control E intake

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32
Q

Moderation

A

Set limits; nothing in excess

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33
Q

Variety

A

A number of diff kinds; adds interest

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34
Q

Nutritional monitoring

A

Assessment of dietary or nutritional status at intermittent times with the aim of detecting changes in the dietary or nutritional status of a population

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35
Q

Canadian Community Health Survey (CCHS)

A

Cross sectional survey study of people over 12 years. Started in 2004, conducted every 2 years. Self reported info on health status and eating habits of a sample; 65,000 Canadians per study

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36
Q

scientific method

A

a series of steps followed to solve problems including collecting data, formulating a hypothesis, testing hypothesis, and stating conclusions

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37
Q

Epidemiological study, case study data

A

Correlation

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38
Q

Intervention study data

A

Cause and effect

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39
Q

Laboratory study data

A

Cause and effect in an animal model

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40
Q

Blind experiment

A

An exp in which the subjects do not know whether they are members of exp group or control group

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41
Q

Case studies

A

Studies of an individual

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42
Q

Correlation

A

a measure of the relationship btwn 2 variables

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43
Q

Epidemiological studies

A

Studies of populations

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44
Q

Experimental studies

A

investigation

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45
Q

Intervention studies

A

studies of populations in which observation is accompanied by exp manipulation of some population members

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46
Q

Laboratory studies

A

performed under tightly controlled conditions; designed to pinpoint causes and effects; often use animals

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47
Q

Placebo

A

A fake drug used in the testing of medication

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48
Q

Randomized controlled trial (RCT)

A

Clinical trials

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49
Q

DRI

A

Dietary reference intake; a set of 5 nutrient intake values for healthy people in Can and USA

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50
Q

Goals of DRI committee

A
  • establish recommended intake values
    -facilitate nutrition research/policy
    -establish safety guidelines
    -prevent chronic diseases
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51
Q

RDA

A

recommended daily allowance; nutrient intake goals for individuals

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52
Q

AI

A

Adequate intake; nutrient intake goals for ind are set whenever scientific data are insufficient to allow RDA

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53
Q

EAR

A

Estimated avg requirement; data driven

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54
Q

UL

A

tolerable upper intake level. Maximum daily amt of a nutrient that appears safe for most healthy people, beyond which there is an increased risk of adverse health effects

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55
Q

CDRR

A

Chronic disease risk reduction; new DRI category based on chronic disease risk

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56
Q

AMDR

A

Acceptable macronutrient distibution range; values for carbs, fat, protein as percentages of total caloric intake

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57
Q

DV

A

daily value; nutrient reference standards used on food labels

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58
Q

Percent DV

A

How the nutritional content of one serving of food fits into the diet of a person who consumes 2000 calories a day

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59
Q

Nutrition facts table

A

Mandatory since 2007 on all food products. Required to list calories and 13 core nutrients

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60
Q

Serving size

A

Amount of food item customarily eaten at one time

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61
Q

Discretionary calorie allowance

A

Diff between the calories needed to maintain weight and those needed to supply nutrients from the most nutrient-dense foods

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62
Q

Nutrient density

A

A measure of the nutrients a food provides relative to the E it provides. The more nutrients and the fewer kcal, the higher the nutrient density

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63
Q

5 basic chemical tastes

A
  1. Sweet
  2. Sour
  3. Bitter
  4. salty
  5. umami
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64
Q

Digestive tract

A

flexible, muscular tube that digests food and absorbs its nutrients and some non-nutrients

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65
Q

Chewing and swallowing

A

Teeth tear and grind food into small pieces
Salivary gland produce saliva
Enzymes in saliva begin chemical breakdown
epiglottis closes off trachea
food moves down esophagus

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66
Q

Mechanical digestion

A

physical breakdown of food

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67
Q

Chemical digestion

A

Enzymes break down food into small molecules

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68
Q

Protein digestion

A

begins in stomach; gastric juices required to break it down

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69
Q

Small intestine

A

digestive organ where most chemical digestion/absorption of food takes place

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70
Q

Absorption and transportation

A

shipping
absorbs nutrients into body fluids
nutrients are delivered to necessary systems

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71
Q

Large intestine

A

the last section of digestive system, where water is absorbed from food and the remaining material is eliminated from the body

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72
Q

Eating and drinking too fast

A

Results in hiccups and choking

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73
Q

Eating and drinking too much

A

Results in heartburn, GERD

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74
Q

3 types of fatty acids

A
  1. Saturated
  2. Monounsaturated
  3. Polyunsaturated
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75
Q

Saturated fates

A

Fat that is solid at room T; found in animal fats, lards, and dairy products.

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76
Q

Unsaturated fats

A

Liquid at room T; found in vegetable oils, nuts, and seeds

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77
Q

Fat or lipid

A

class of naturally occuring organic compounds which are generically hydrophobic; fatty acids, triacylglycerides, sterols and phospholipids

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78
Q

Fatty acids

A

Carboxylic acid consisting of a HC chain; 4-8 carbons

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79
Q

Triglycerides

A

Most abundant dietary lipid, consisting of 3 fatty acids and 1 glycerol molecule

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80
Q

Phospholipids

A

amphipathic and major lipid found in biological membranes; 2 fatty acids

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81
Q

Sterols

A

amphipathic lipid with hydroxyl groups; 4 ring structure

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82
Q

Essential fatty acids

A

omega-3 and omega-6

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83
Q

Omega-3 fatty acids

A

Polyunsaturated
Commonly found in fish oils; beneficial to cardiovascular health

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84
Q

Omega-6

A

Linoleic acid; found in seeds, nuts, vegetable oils

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85
Q

EPA and DHA

A

Eicosapentaenoic acid, docosahexaenoic acid; omega-3 made from linolenic acid in the tissues of fish, not essential

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86
Q

LDL cholesterol

A

‘bad’ blood cholesterol; delivers plaque to arterial walls

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87
Q

HDL cholesterol

A

good; high density lipoprotein, high protein, low fat.

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88
Q

Protein

A

A 3D polymer made of monomers of amino acids. 20 amino acids included, 9 essential

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89
Q

3 strands of amino acids

A

Chain
Coil of strand
Folding of strand

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90
Q

Protein turnover

A

Process of continuous breakdown and synthesis of protein from its amino acids

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91
Q

9 essential amino acids

A

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

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92
Q

Protein quality

A

a measure of the presence and digestibility of the essential amino acids in a feedstuff

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93
Q

High quality protein

A

Dietary proteins containing all the essential amino acids in relatively the same amounts that human beings require

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94
Q

Low quality protein

A

Dietary proteins that are low in or lack one or more essential amino acids (plant foods)

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95
Q

First limiting amino acid

A

The amino acid present in the diet in the least amount, in relation to the animal’s need for that specific amino acid

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96
Q

How much protein do we need?

A

0.8g/kg of protein by body weight / day

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97
Q

Females Protein RDA

A

46g/d, typically take 65g/d

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98
Q

Males protein RDA

A

56g/day, typically take 105 g / day

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99
Q

Omnivore

A

an animal that eats both plants and animals

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100
Q

Lacto-ovo vegetarian

A

Person who consumes all vegan items plus dairy products and eggs

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101
Q

Lacto-vegetarian

A

excludes animal flesh and eggs but includes dairy

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102
Q

Fruititarion

A

raw or dried fruits and nuts only

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103
Q

Macrobiotic diet

A

vegan diet composed of whole grains, beans, and certain vegetables; taken to extremes, this can compromise nutrient status

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104
Q

ovo-vegetarian

A

person who consumes all vegan food items plus eggs

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105
Q

Partial vegetarian

A

no red meat or limited quantities

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106
Q

Pesco-vegetarian

A

Eliminates poultry and red meats

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107
Q

Vegan

A

a person who does not eat food from any animal source

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108
Q

Vegetarian

A

a person who eats mostly or only plant-based foods

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109
Q

Carbohydrates

A

Organic cmpds containing C, H, O in a ration of 1:2:1 usually

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110
Q

Monosaccharides

A

glucose, fructose, galactose

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111
Q

Disaccharide

A

Lactose, maltose, sucrose

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112
Q

Starch

A

Plant storage form of glucose packed in granules

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113
Q

Glycogen

A

storage form of glucose in humans and animals

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114
Q

Starch composition

A

Amylose (unbranched)
Amylopectin (branched)

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115
Q

Carbohydrate digestion

A

starts in mouth with amylase converting polysaccharides to disaccharides, continues with pancreatic amylase, finishes with sucrase/maltase/lactase from small intestine converting disaccharides to monosaccharides

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116
Q

Good Carb Sources

A

whole grains, low fat unsweetened protein foods and lean meats

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117
Q

Total Carbs

A

WHO; 55-75% of diet

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118
Q

Wheat kernel

A

4 parts: germ, endosperm, bran and husk

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119
Q

Dietary fibre

A

refers to the foodstuffs that have not been digested on entering the large intestine

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120
Q

Fibre recommendations

A

WHO: more than 25g daily

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121
Q

Benefits of fibre

A

Reduces risk of heart disease, diabetes and bowel disease and promotes healthy body weight

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122
Q

Preventative benefits of fibre

A

Constipation, hemorrhoids, appendicitis, diverticulois and colon cancers

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123
Q

Obligatory glucose users

A

Brain, nervous system, and red blood cells

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124
Q

Breakdown of glucose

A

Broken in half, broken into smaller units (irreversible, 2 pathways)

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125
Q

Release of insulin

A

Rise of BG

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126
Q

Release of glucagon

A

drop in BG

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127
Q

Storing glucose for energy

A

brain, muscles and liver store glycogen. Muscles conserve for own use, liver in generous with it

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128
Q

Excess glucose

A

converted to glycogen or fat and stored

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129
Q

Glycemic response

A

how quickly and how high blood glucose rises after carbohydrates are consumed

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130
Q

Minerals

A

Non organic elements on the periodic table

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131
Q

Macrominerals

A

Minerals that the body needs in fairly large amounts
Na, K, Mg, Ca, Cl, P

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132
Q

Trace Minerals

A

Minerals the body needs in small amounts
Zn, Cu, I, Fe, Mn (14 total)

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133
Q

Calcium

A

Good sources found in milk, animal bones, organs, soy, greens, beans, etc.

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134
Q

Osteoperosis

A

A condition in which the body’s bones become weak and break easily caused by Ca deficiency

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135
Q

Peak bone mass

A

Highest attainable bone density for an individual, developed during the first 3 decades of life (12-30yo); women have lower mass than men

136
Q

Bones Loss

A

Can occur in adults 35+, menopause can also result in this for women

137
Q

Hormone replacement therapy for bone mass

A

Estrogen pills given to decrease loss of bone mass. This practice stopped around 2 years ago as it prevented osteoporosis development and menopause effects as well as increase cancer risks

138
Q

Risk factors of osteoporosis

A

Age, alcoholism, steroid use, female gender, thinness, white race

139
Q

Protective factors of osteoporosis

A

black race, reasonable estrogen levels, have given birth, high body weight, high calcium diet, regular activity

140
Q

Correlation factors of osteoporosis

A

thyroid hormone users, smokers, diabetes, early menopause, low Ca diet, family history, vitamin D deficiency

141
Q

Not proven factors of osteoporosis

A

Caffeine, high fibre, high protein, lactose intolerance

142
Q

Ca absorbed from broccoli/cabbage

A

> 50% absorbed

143
Q

Ca absorbed from milk, cheese, yogurt

A

about 30% absorbed

144
Q

Ca absorbed from almonds, beans

A

About 20% absorbed

145
Q

Ca absorbed from spinach, rhubard

A

less than 5% absorbed

146
Q

RDA of Ca

A

1000mg/day for adults

147
Q

CCHS for Ca

A

1100mg/d men
870mg/d women

148
Q

Iron sources

A

red meats, fish, poultry, shellfish, eggs, legumes, dried fruits

149
Q

DRI for Iron

A

8 mg/d men
18 mg/d women
8 mg/d women 51+

150
Q

Iron absorption

A

Increased by heme iron, vit C, some sugars

151
Q

Heme iron

A

Iron from animal sources

152
Q

Iron deficiency

A

most common nutrient deficiency worldwide; mostly in infants/children, adolescene, women in their productive years and pregnant women
Symptoms: pallor, listlessness, short attention span, behavioural disturbance, learning impairment

153
Q

Vegetarians DRI for Fe

A

men 14 mg/d
Women 32 mg/d

154
Q

Sodium

A

Mineral used to cost more than gold; people were paid in salt
No such thing as a deficiency

155
Q

AI of sodium

A

1500 mg/day 19-50yo
1300 mg/day 51-70yo
1200 mg/d >70yo

156
Q

UL for sodium

A

2300 mg/d for adults

157
Q

Sodium intake from processed foods

A

75%

158
Q

Bliss point

A

amount of sugar/salt or fat which optimizes palatability

159
Q

“Sodium free”

A

less than 5 mg/serving

160
Q

“Low in sodium”

A

140mg or less per serving

161
Q

“Sodium reduced”

A

At least 25% less than what it is compared to

162
Q

“No added salt”

A

Must be stated where sodium is added

163
Q

“Lightly salted”

A

50% less added sodium than normally added

164
Q

Reasons for sodium in food

A

Taste and shelf life

165
Q

DASH

A

Dietary Approaches to Stop Hypertension; emphasizes eating fruits and veggies, limiting sugar, salt and fat intake, consume more potassium

166
Q

DRI for Water

A

70-80% of days need
Men: 3.7L
Women: 2.7L

167
Q

Vitamins

A

Essential, non caloric organic nutrients needed in small amounts in the diet. Each have specific roles in biochemical rxns in the body

168
Q

Fat soluble vitamins

A

Vit A, D, E, and K are soluble in fat; fat required for their transport

169
Q

Water soluble vit

A

Vit B and C; must be replenished because are excreted in the urine

170
Q

E Metabolism Vitamins

A

Thiamin, Riboflavin, Niacin, Pantothenic Cid, Biotin, Vitamin B12

171
Q

Protein Metabolism Vitamins

A

Pyridoxine

172
Q

Collagen Synthesis / antioxidant

A

Vitamin C

173
Q

DRI of Vitamin C

A

90 mg/d for men
75 mg/d for women
30 mg/d supports metabolism

174
Q

UL for Vit C

A

2000 mg/d

175
Q

Neutraceutical recommendation for Vit C

A

4000 mg/d

176
Q

Linus Pauling

A

Chemist who believes Vit C was the cure for many diseases and to maintain good health. He consumed 12000-14000 mg/d

177
Q

Vitamin C and the Common Cold

A

Studies yet to prove this helps the common cold but can reduce the severity

177
Q

Folate

A

Spina Bifida is caused by a folate deficiency. Rates of spina bifida dropped when the vit was added into white flour. Beef liver and greens are good sources of this

178
Q

Vitamin B12

A

This vitamin is not found in plants at all; only in animals, bacteria and algae. A deficiency causes anemia. Cannot be absorbed from colon

179
Q

DRI for Vit B12

A

2.4 ug/d for adults

180
Q

Vitamin A

A

Helps night blindness, cell+ immune health
First Vit discovered
1/3 children under age 5 have vit A deficiency
5000000 children a year go blind because of this
Other deficiency symptoms include:
Insomnia, fatigue, acne, weight loss, dry hair, immune impairment, growth impairment

181
Q

Vitamin D

A

Promotes Ca absorption
15 mins in sun good enough for weeks worth of vit D
Can be consumed in plants and from cholecalciferol from animals found in milk, soy, tuna/salmon, and tofu made with Ca salt and eggs

182
Q

Vitamin E

A

This vit is an antioxidant
Found in oils, lipids, seeds, free radicals cause chain rxns that damage cellular structures

183
Q
A
184
Q

Vitamin K

A

helps with blood clotting

185
Q

Vitamin A recommendations

A

Can be fatal in high conc
0-500 ug = deficient
500 - 3000 ug = normal
3000+ = toxic

186
Q

Beta carotene

A

An orange vegetable pigment that the body can change into the active form of vit A, one of the antioxidant nutrients. Too much is toxic to smokers

187
Q

Vitamin A sources

A

Egg yolks, fatty meats, dark veggies, sweet potato, carrots

188
Q

Vitamin D deficiency

A

Rickets in children; seizures, growth retardation
Osteomalacia in adults; bone mineralization defects

189
Q

Erocalciferol

A

Vitamin D2

190
Q

Cholecalciferol

A

Vit D3

191
Q

Vitamin supplements

A

Concentrated forms of vitamins; may be in tablet or liquid form

192
Q

Artificial sweeteners

A

sweet, often intense taste but doesn’t impact blood glucose levels and contributes no calories to consumer

193
Q

Sugar substitutes

A

Naturally occuring and synthetic, have sweet taste and don’t impact blood glucose like sugar, may or may not have calories

194
Q

Natural sweeteners

A

considered sugar substitute but should be considered added sugars. May not impact blood glucose, but contains calories

195
Q

Sugar alcohols

A

Low glycemic response, slow absorption by the body and into bloodstream, too much can cause a laxative effect. Don’t contribute to dental caries, and have little to no impact on blood glucose

196
Q

Different sugar alcohols

A

Erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol

197
Q

Sucralose

A

Splenda, 600x sweeter than sucrose

198
Q

Saccharin

A

Sweet n low, sugar twin

199
Q

Aspartame

A

NutraSweet and Equal, 200x sweeter than sucrose

200
Q

Alcohol absorption

A

broken down in the stomach by enzymes in the stomach wall (women have less of these). Liver enzyme alcohol dehydrogenase metabolizes majority of it absorbed

201
Q

Alcohol

A

A sedative that sedates inhibitory nerves which gives impression of stimulation

202
Q

Blood alcohol level

A

concentration of alcohol in the blood

203
Q

Energy from alcohol

A

7 kcal / g

204
Q

Positive health benefits of alcohol

A

Moderate intake (1-2 per day) can decrease CHD by increasing HDL cholesterol, inhibit blood clot formation, polyphenols in red wine is an antioxidant

205
Q

Negative health impacts of alcohol

A

At moderate intakes,
Breast cancer
colon cancer
At high intakes,
Fetal alcohol syndrome
social issues
increased heart attacks and strokes
liver damage (cirrhosis)
Increased risk for cancer

206
Q

Benefits of physical activity

A

Better health, improved fitness, weight control, better mental health, more E

207
Q

Risks of inactivity

A

Premature death, heart disease, obesity, osteoporosis, stroke, depression, high blood pressure

208
Q

Canadian Physical Activity Guidelines for Adults

A

-150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of 10mins +
-add muscle and bone strengthening activities using major muscle groups at least twice a week
-more physical activity = greater health benefits

209
Q

VO2 Max

A

Max O2 uptake; most oxygen used when working the hardest you can

210
Q

“Hitting the wall”

A

Having an inadequate supply of glycogen (Carbs) for muscular work)
Makes excessive fatigue and desire to quit
can be avoided by carb loading and consuming glucose beverages

211
Q

Protein as a fuel in exercise

A

10-15% of E expenditure during exercise from protein

212
Q

BMI Calculation

A

Weight (kg) / height (m^2)

213
Q

3 E Yielding Nutrients

A

Carbs and Protein, 4 cal / g
Fats, 9 cal / g

214
Q

Basal metabolic rate

A

Rate at which heat is produced by an individual in a resting state

215
Q

Thermal effect of food

A

5-10% of a meals E is expended in stepped up metabolism in 5+ hours after a meal

216
Q

Factors that affect BMR

A

Age, height, growth, body composition, fever, stress, environmental T, fasting/starvation, malnutrition, thyroxine

217
Q

Calculating basal metabolism

A

Females: 0.9cal/kg/hr * body weight (kg)
Males = 1.0 cal / kg / hr * body weight in kg

218
Q

3 Steps to Estimate your daily E needs

A
  1. Calculate basal metabolism
  2. Estimate E expenditure from physical activity
  3. Estimate thermic effect of food
219
Q

Energy in = Energy out

A

No weight loss or gain overtime

220
Q

% of body fat

A

Males normal weight = 12-20%
Males overweight = greater than 22%, 25% if 40yo +
Females normal weight = 20-30%
Females overweight = greater than 32-35% if over 40yo

221
Q

Men avg body composition

A

45% muscles
25% organs
15% fat
15% bone

222
Q

Women average body composition

A

36% muscle
24% organds
27% fat
13% bone

223
Q

Obesity

A

Heterogeneous condition, intensely overweight

224
Q

“Android” or apple shaped

A

manlike body shape

225
Q

“Gynoid” or pear shaped

A

Womenlike body shape

226
Q

SAT

A

subcutaneous adipose tissue

227
Q

VAT

A

visceral adipose tissue

228
Q

Body fat determination

A

fanfold measures, DEXA X-Rays, Bioelectrical impedance, bod pod, MRI magnetic resonance imaging, waist circumference, waist to hip ratio

229
Q

Hunger

A

a physiological response triggered by chemical messengers in the brain

230
Q

Enzyme theory of obesity

A

Elevated lipoprotein lipase (LPL)

231
Q

Set point theory of weight

A

Concept that each individual has an ideal biological weight that cannot be greatly modified

232
Q

Mogensis 1

A

Energy wasting proteins and fats

233
Q

Mogensis 2

A

Adaptive thermogenesis theory

234
Q

Mogensis 3

A

Diet induced thermogenesis theory

235
Q

Brown fat

A

E burning type of fat that seems important in regulating body weight and blood sugar. 50g of brown fat burns 500 cals per day, equivalent to 1 hour of aerobic exercise

236
Q

Yo-Yo Dieting

A

A series of diets followed by eventual weight gain

237
Q

External cues to overeating

A

loneliness
yearning
craving
addiction
compulsion
stress
large portions

238
Q

Intuitive eating

A

becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of E and fats in foods

239
Q

Diet strategies for weight loss

A

Set goals, keep records, plan what you want to eat, set a realistic caloric intake, balance, minding portions, spacing meals, reducing E dense foods

240
Q

Intermittent fasting stages (3)

A
  1. Liver glycogen soon depleted (4-6 hours)
  2. Protein broken down (not good) for glucose
  3. Fat and some amino acids converted to ketone bodies
241
Q

Extreme methods of weight loss

A

Metabolism stimulant / appetite suppressant
Surgery (gastric bonding, gastric bypass)

242
Q

Infectious or communicable diseases

A

Caused by bacteria, virus, parasite, or other microbe

243
Q

Degenerative disease

A

Chronic and irreversible, due to personal lifestyle, lack of physical activity. Leading causes of death in Canada

244
Q

Average lifespan of Canadians

A

82 years
Females: about 84 years
Males: about 80 years

245
Q

Average lifespan of people in Canada north

A

Nunavut: 74yo (Females)
68 yo (Males)

246
Q

PEU

A

Protein E Undernutrition
Causes thinning/sensitization of skin
Digestion issues
lymph tissue reduction in size
Immune system impaired

247
Q

Toxicities Impairing Immunity

A

Fe and An

248
Q

Deficiencies Impairing Immunity

A

E/Protein
Vit A,D,E,K
B vit
Folate
VIt C
Minerals, Fe, Zn, Cu, Mg, Se

249
Q

Lifestyle risks of degenerative diseases

A

Alcoholism
cancer
diabetes
heart and artery disease
hypertension
liver disease
osteoporosis

250
Q

Proper nutrition shields against disease

A

-unsaturated fats
-consume a variety of fruits and veggies
-consume whole grains
-eat foods high in K, Ca, fibre, and Mg

251
Q

% of cancer influenced by diet

A

20-50%

252
Q

Breast cancer (premenopausal) risk

A

Alcohol increases risk
Breast feeding and body fatness decreases risk

253
Q

Breast cancer (postmenopausal) risk

A

Alcohol and body/abdominal fatness increases risk
Breastfeeding and physical activity decreases risk

254
Q

Colorectal cancer risk

A

Red processes meat, alcohol, fatness; increases risk
Dietary fibre, garlic, calcium, activity: decreases risk

255
Q

Mouth and throat cancer risk

A

alcohol increased risk
fruits, non starchy veggies: decreased risk

256
Q

Esophagus cancer risk

A

Body fatness, alcohol: increases risk
Fruits, non starchy veggies: decreases risk

257
Q

Liver cancer risk

A

mould aflatoxin, alcohol: increased risk

258
Q

Lung cancer risk

A

arsenic in drinking water, smokers; increase
Fruits: decreased risk

259
Q

Pancreatic cancer risk

A

Fatness: increased
Folate: decreased

260
Q

Prostate cancer risk

A

High Ca Diet: increased risk
Se and lycopene foods: decreased risk

261
Q

Stomach Cancer risk

A

Salty foods: increased risk
Fruits, non starchy veggies, garlic, and onions: decreased risk

262
Q

Diabetes

A

one of top 10 killers of adults in Canada, estimated 2.4 million had diabetes by 2016

263
Q

Warning signs of diabetes

A

Frequent urination
Extreme hunger or thirst
Unexplained weight loss
Extreme fatigue
Blurred vision
Frequent infections
Cuts and bruises slow to heat
Tingling or numbness in the hands or feet
Generalized itching with no rash

264
Q

Type 1 diabetes

A

Diabetes of a form that usually develops during childhood or adolescence and is characterized by severe deficiency of insulin, leading to high blood glucose levels

265
Q

Type 2 diabetes

A

develops in adults and obese individuals; characterized by high blood glucose resulting from impaired insulin utilization coupled with body’s inability to compensate with increased insulin production

266
Q

Prediabetes

A

A condition in which the blood sugar level is higher than normal, but not high enough to be classified as type 2 diabetes

267
Q

Prevention of type 2 diabetes

A

weight management, active lifestyle, dietary modifications, regular monitoring

268
Q

Antherosclerosis

A

Hardening of arteries caused by plaques

269
Q

Cardiovascular disease

A

Disease of heart and blood vessels

270
Q

Development of atherosclerosis

A
  1. High LDL cholesterol
  2. Hypertension
  3. Toxins from smoke
  4. elevated homocysteine levels in blood
  5. Viral or bacterial infection
271
Q

Progression of atherosclerosis

A
  1. Initial lesion develops in vessel and fatty streak forms
  2. lesion progresses accumulating inflammatory cells
  3. Lesion is vulnerable to rupture
  4. advanced obstruction or occlusion
272
Q

Thrombus blood clot

A

stationary blood clot formed within a blood vessel or within the heart, commonly causing vascular obstruction

273
Q

Thrombosis blood clot

A

Large clot closing blood vessel

274
Q

Embolus blood clot

A

Clot that breaks loose

275
Q

Embolism clot

A

Clot that becomes stuck

276
Q

Heart attack

A

Lodged clot in an artery of heart, causing sudden death of heart mussel

277
Q

Stroke

A

Lodged clot in an artery of the brain, killing portion of brain tissues

278
Q

Aortic aneurysm

A

DUe to P build up and damage to artery wall

279
Q

Acute treatment for clots

A

Angioplasty/stent

280
Q

Planned treatment for clots

A

Surgery or stent

281
Q

Heart disease risk men vs. women

A

45+
55+

282
Q

Risk factors for CVD

A

Hypertension
Diabetes
Obesity
Physical inactivity
Smoking
Athergenic diet
Metabolic syndrome

283
Q

Hypertension

A

High blood pressure

284
Q

Atherogenic lipoprotein phenotype

A

-Raised VLDL
-pre-dominance of small dense LDL
-low HDL

285
Q

Reduce CVD risk

A

Lifestyle changes
-increased physical activity
-lose weight
-reduce smoke exposure
Control dietary lipids
-reduce saturated fats/trans fats
-limit dietary cholesterol
-eat fish, fruits, veggies, milk, and whole grains
-diet rich in omega 3
-soluble fibre
Alcohol
-2 drinks a day can raise HDL

286
Q

Portfolio diet

A

specific meal plan to reduce blood cholesterol; largely vegetarian

287
Q

Systolic P

A

Blood P in arteries during contraction of ventricles

288
Q

Diastolic P

A

P in arteries when the heart is at rest

289
Q

Blood P

A

P exerted by blood upon walls of blood vessels and arteries, usually measured by sphygmoanometer and expressed in mm of Hg

290
Q

Risk factors of hypertension

A

Antherosclerosis, obesity, insulin resistance

291
Q

3 main functions of placenta

A
  1. Gas exchange
  2. Waste removal
  3. nutrient exchange
292
Q

Zygote

A

fertilized egg

293
Q

Fetus

A

developing human organism from 9 weeks after conception to birth

294
Q

1st trimester weight gain

A

1.5 kg or 3.5lbs total

295
Q

2nd/3rd trimester weight gain

A

0.5kg or 1lb per week

296
Q

Ideal pregnancy weight gain

A

25-35 lbs

297
Q

Risk of Obesity in Pregnancy

A

Higher risk of complications; hypertension, gestational diabetes, caeserean section, post op delivery infections
High risk of adverse outcomes for infant: 2x the risk of neural tube defects, greater risk of heart disease, greater risk of preterm birth, risk of high birth weight at birth

298
Q

Low infant birth weight

A

May be caused by:
low maternal birth weight, smoking during pregnancy, poor maternal nutrition, maternal alcohol intake, maternal disease, heredity

299
Q

1st trimester additional E requirements

A

choose nutrient dense foods

300
Q

2nd trimester additional E requirements

A

340 kcal/day

301
Q

3rd trimester additional E requirements

A

450 kcal/day

302
Q

Caffeine intake during pregnancy

A

limit to <300mg/day

303
Q

Fetal alcohol syndrom (FAS)

A

physical and cognitive abnormalities in children caused by a pregnant woman’s heavy drinking; in severe cases, symptoms include noticeable facial misproportions

304
Q

Alcohol-related neurodevelopmental disorder (ARND)

A

Cognitive and behavioural problems seen in people whose mothers drank during pregnancy

305
Q

Exercise during pregnancy

A

Low impact sports; can reduce stress

306
Q

Amount of breastmilk that can be produced per day

A

About 650mL

307
Q

Importance of breastfeeding

A

-lowers risks or respiratory infection
-lowers risk of SIDS
-ideal growth in early life
-lowers risk of childhood obesity
-better cognitive development
-lowers risk of allergies
-lower risk of autoimmune disease
-increased immunity

308
Q

Infant heart rate

A

120-140 beats / min

309
Q

Infant respiration rate

A

20 - 40 breaths / min

310
Q

Infant E Needs

A

100kg or 45 lbs

311
Q

Adult heart rate

A

70 - 80 beats / min

312
Q

Adult respiration rate

A

15 - 20 breaths / min

313
Q

Adult E needs

A

<40kg or <18lbs

314
Q

Vitamin K for Infants

A

At birth, injection given for blood clotting

315
Q

Dehydration in infants

A

diarrhea and vomiting can cause this, breastmilk usually meets water needs

316
Q

When infants should eat solids

A

about 6 months of age and up

317
Q

Common myth of infant feeding

A

Stuffing baby to sleep through the night

318
Q

Ingredients to avoid for infants

A

Added sugars / salt
Fruit juice
Honey (botulism)
sweets or baby desserts

319
Q

Nursing bottle syndrome

A

extreme tooth decay in upper teeth resulting from putting a child to bed with bottle with ilk

320
Q

Common allergens in infants

A

Egg whites
Milk
Soy
Citrus fruit

321
Q

Allergens

A

Caused by food protein fragments that get through epithelial surface of intesting into boddy to trigger immune system

322
Q

Anaphylaxis

A

severe allergic rxn

323
Q

Anaphylactic shock

A

rare but life threatening, treated with epinephrine
Caused by nuts, fish/shellfish, eggs, milk, soy, wheat

324
Q

Hygeine Theory

A

Increasing cleanliness and overuse of antibiotics have led to an exaggerated response by the immune system to harmless foreign proteins

325
Q

Inducing oral tolerance

A

-exposing children to small amt of allergen, increasing over time
-gained oral tolerance
-removes threat for anaphylaxis with accidental exposure

326
Q

Example of an intolerance

A

Food dyes may be linked with ADHD

327
Q

Girl growth spurt

A

begins about 10 years, peaks around 12

328
Q

Boys growth spurt

A

Begins at about 12-13yrs, peaks at about 14 years

329
Q

Iron requirement for males

A

increased to expand lean muscle mass in adolescene
-starts at 8mg
-rises to 11mg
-lowers to 8mg in early 20s

330
Q

Iron requirements for females

A

increased to support lean mass expansion and mestration
-starts at 8mg
-rises to 15mg
-rises again to 18mg
-lowers to 8mg during menopause

331
Q

Anorexia nervosa

A

eating disorder in which an irrational fear of weight gain leads people to starve themselves

332
Q

Bulimia nervosa

A

eating disorder characterized by episodes of overeating, usually high-cal foods, followed by vomiting, laxative use, fasting or excessive exercise

333
Q

Binge eating disorder

A

Significant binge-eating episodes, followed by distress, disgust, guilt, without compensatory puring, fasting, or excessive exercise that marks bulimia nervosa

334
Q

Eating disorders in athletes

A

Athletes may restrict intake to
-enhance performance
-enhance appearance
-meet weight guidelines for a sport

335
Q

The female triad

A

Disordered eating, amenorrhea, osteoporosis

336
Q
A

3rd Year Winter (8 decks)

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