health midterm 3 Flashcards
(48 cards)
define nutrition
The science that investigates the relationship between physiological function and the essential elements of the foods we eat
well balanced nutrition is a critical link to health and wellness- hence that expression “you are what you eat”
why do we need adequate nutrition
Supply nutirents needed for the production of energy
support growth and development of body tissues
Repair of damaged tissue
Regulation of physiological processes
to minimize the development of disease processes associated with poor diet
why is water vital
Used in the digestion of food
Medium in which most chemical reactions take place
Transports substances throughout the body
Helps maintain temperature
how much water do men require
about 3.7L of water
how much water to do women require
2.7L
what influences what we eat
cultural and social meanings attached to food
Convience
habit or custom
advertising
availability
economy
what are some guidelines for healthy eating
Eat with a variety of foods from each food group
include more whole grains, fruits and vegetables
reduce overall sugar and fat intake
Limit alcohol intake
what are some healthy weight strategies
well balanced approach that involves lifestyle adjustment effecting both sides of the caloric equation
increase consumption of fruits, veggies and whole grain
slow and steady weight loss
what do dietary supplements include
includes vitamins, minerals, amino acids, herbs
labels on these dietary supplement products cannot make direct claims with the exception of?
calcium – osteoporosis
folic acid – neural tube defects
what are some high risk diet practices
unbalanced/ fad diets
fat free substitutes olestra
unsafe handling and preparation of foods
what are fad diets
promise of easy quick dramatic weight loss
Nutritionally unbalanced- elimination of whole food groups
Extreme calorie reduction
why should we not diet
extreme calorie reduction
Slows your metabolism
very difficult to get all the nutrients you need in less than 1200 calories
difficult to maintain
Restricitve and not conductive to real li
what are some dietary challenges for children and teenagers
often need to be encouraged to eat properly
provide child with a variety of foods
allow children to engage in the preparation of food
Ii at a fast-food establishment, encourage healthier choices from the menu
what are some dietary challenges for college and university students
convenient foods are not always the healthiest choices
eating in a buffet style dining hall is a recipe for overeating and food is not necessarily high in essential nutrients or low in fat
a wide variety of foods are critical for a healthy diet
what are some dietary challenges for older adults
nutrient needs do not change as we age
Older adults tend to be less active and may require less energy to maintain body weight
Absorption of nutrients may be comprised in older adults
constipation can be an issue. A diet high in fibre and fluid is essential
what do athletes need to change about their diet to meet energy needs
endurance athletes may benefit from increasing the amount of carbohydrates to 60- 70% of the total daily intake
Athletes in aesthetic or weight restricted events need to consume adequate nutrient and resist falling into unhealthy patterns of eating
what are food restrictions with first nations, Inuit and Metis diets
Indigenous peoples, especially on reserves, face challenges in maintaining traditional food preparation and eating practices
Ss to healthy food ad clean water is a major concern
At risk of chronic diseases, mental health issues and addictions
programs have been initiated to address the gap in life-chances between Indigenous and non-Indigenous children
who are some people with special health concerns
pregnant and breast-feeding women require extra energy, vitamins and minerals
Diabetics benefit from diets low is simple sugars
Hypertensive persons limit their intake of sodium
people who are unhoused, have mental health issues, have disabilities, and are LGBTQ2S+ also have been identified as having nutritional challenges
special health concerns should be referred to a registered dietitian or a physician
what are the steps to nutrition and disease prevention
reduce- Reduce fat intake to reduce the risk of CVD, cancer, stroke, diabetes, G.I disease
increase- increase fiber - cancer, diabetes, G.I disease
reduce- Reduce salt- CVD and stroke
reduce- Reduce alcohol- cancer, stroke and GI disease
what are phytochemicals
substances that plants naturally produce to protect themselves- “plant chemicals”
exact role is uncertain but may protect against some cancers, heart disease and other chronic conditions
may function as antioxidants
what are polyphenols
a type of phytochemical that is in onion and garlic
what are carotenoids
green veggies
what are indoles
cruciferous veggies- cauliflower, cabbage, broccoli, brussel sprouts
