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HE100 > Healthy and Healthy Eating > Flashcards

Healthy and Healthy Eating Flashcards

1
Q

What is nutrition?

A

study of the relationship between essential elements of foods & physiological function

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2
Q

What are nutrients?

A

chemical substances in food used by the body to:
1. provide energy & structural materials to support growth
2. maintenance & repair of tissues
3. prevent diseases of malnutrition

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3
Q

What are the 6 classes of nutrients?

A

· 6 classes of nutrients:
- proteins, fats, carbohydrates
Vitamins, minerals, water

‘More is known about nutrition than is true”

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4
Q

Macro vs micronutrients?

A

Macronutrients
· Water
· Protein, fat, carbohydrate - energy-yielding nutrients

Micronutrients
vitamins and minerals

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5
Q

How do we measure food energy?

A

· energy is measured in kilocalories (kcals)
· amount of energy needed to raise temperature of water 1(1 kcal = 1000 calories)
· energy available = CHO, fat & protein content

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6
Q

What are vitamins?

A

organic nutrients required by the body to perform specific vital functions and to support optimal health

· 13 vitamins
- Water-soluble: B-complex and vitamin C
- easily absorbed, transported in water compartments of the body
- not stored in the body - diet must supply frequently
□ fat-soluble: A, D, E, K B
- require fat for absorption in GI tract
stored in the body - can eat less frequently

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7
Q

What are the diverse roles of vitamins?

A
  • growth & development
    • healthy nerve and skin cells
    • new cell synthesis e.g. blood cells
    • ” Build bones and teeth
    • Immune function
    • support the production of energy
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8
Q

Dietary sources of vitamins?

A

widely available in the food supply
Vegetables & fruits, whole/fortified grains, meats, dairy, eggs, legumes, nuts/seeds

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9
Q

What are minerals?

A

· minerals - inorganic, 16 are essential
- found in the bones, teeth and body fluids
· major vs trace minerals
e.g. calcium vs iron

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10
Q

What are the many diverse roles of minerals?

A
  • Regulation of several important body functions
    • Fluid balance, acid/base balance, immune function, body temperature, metabolic rate
    • nerve & muscle function, healthy bones & teeth
    • Oxygen transport
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11
Q

Dietary sources of minerals?

A

meats, dairy, eggs, legumes, nuts/seeds, vegetables & fruit, whole/fortified grains

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12
Q

What are some minerals of concern?

A

sodium: excessive intake: > 2300 mg
- contributes to hypertension, calcium loss
- recommendation = 1500 mg/day
- mean = 2760mg/day (higher in males)

calcium: strong bones & teeth
- RDA = 1000 mg/day
- key sources: diary, salmon, nuts, veggies

iron: required for oxygen transport
- RDA: 8 mg/day (M), 18 mg/day
- key sources: red meat, eggs, legumes, tofu, leafy greens

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13
Q

Dangers of supplements?

A

· Health effects: far-reaching
· Deficiency - minor symptoms to major illness
▪ e.g. scurvy, rickets, blindness, anemia, osteoporosis
· Toxicity - can produce many adverse health effects
· Whole food sources are best:
- Better absorbed
- Additive and synergistic effects
- lower risk of toxicity
a well-balanced diet should eliminate the need for supplements for most people

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14
Q

What is water?

A

is an abundant essential nutrient
- most needed of all nutrients
· medium for all of life’s processes
- transport system to and from body tissues
- regulates body temperature, blood volume, pH balance
- participates in metabolic reactions
- Lubricates and cushions many parts of body
· water needs vary: e.g. age, temperature, diet,
- 2.7 L per day (women), 3.7 L per day (men)
- sources: drinking water, other beverages, many foods

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15
Q

What are diet and health?

A

· nutrition profoundly affects health
· Poor diet - known risk factor for many chronic diseases
· effects of a healthy diet are cumulative
modifiable risk factor

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16
Q

What are the goals of diet and health?

A

· adequate, balanced supply of macro and micronutrients
· Variety
· healthy blood lipid profile
· Normal blood pressure
Blood glucose control

avoid deficiency or toxicity healthy body weight reduce risk of CVD, T2 diabetes, cancer

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17
Q

What are dietary diseases?

A

· a traditionally associated with dietary deficiency
- malnutrition
· currently associated with over-consumption
- poor eating habits, overweight & obesity

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18
Q

What are the factors that food choices are influenced by?

A

Family traditions - what you know and like
- Social factors - special occasions, social pressure
- cultural influences - ethnic and religious beliefs
- Practical considerations - time, money, food availability knowledge - food preparation, nutrition

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19
Q

What is Canada’s food guide?

A

· Evidence-based nutrition policy
- defines, and promotes healthy eating for Canadians
· translates the science of nutrition & health
healthy eating recommendations

it was changed in 2019.

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20
Q

Healthy eating.

A
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21
Q

What are dietary patterns?

A
  • Low CHO diets - weight loss, health benefits?
    • paleo, gluten free, ketogenic diets
    • KETO
      · organic, genetically modified foods
      dietary fats and heart health
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22
Q

What are extreme dietary practices?

A
  • weight loss, sports performance, cancer prevention
    · Intermittent fasting
    Edible cannabis
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23
Q

What are dietatry reference intakes?

A

· Dietary Reference Intakes (DRIs)
- current recommendations for nutrient intakes (Can & U.S.)
· amount of nutrients required to:
- Avoid deficiencies and prevent chronic diseases

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24
Q

Recommended Dietary Allowance(RDA)?

A

Average daily intake sufficient to meet requirements of 97-98% of healthy people

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25
Q

Tolerable Upper Intake Level (UL)?

A
  • highest regular intake level from all sources likely to pose no risks of adverse health effects for most people
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26
Q

Acceptable Macronutrient Distribution Range (AMDR)?

A

recommended range of macronutrient intake as a % of total energy

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27
Q

What are carboyhydrates?

A

sugar units (saccharides)

SIMPLE
□ Monosaccharides - single sugars
e.g. glucose, fructose
□ Disaccharides - pairs of monosaccharides
e.g. sucrose, lactose

COMPLEX
□ Polysaccharides - chains of monosaccharides
e.g. starch, fibre

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28
Q

What is the primary role of carbohydrates?

A

primary role - supply body with energy
□ many health benefits associated with CHO rich foods
- Micronutrients, phytochemicals, fiber content

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29
Q

Dietary sources of carbohydrates? Health effects? Harmful by?

A
  • 1 Fruit, dairy (simple)
    • 1 Grain, legumes, veggies (complex)
      · health effects: quality of CHO - highly variable
      · consumption of “added” sugars can be harmful by:
      1. Displacing intake of important nutrients
      2. contributing to obesity
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30
Q

What can fibre play an important role in?

A

Gastrointestinal health
- Fecal bulk - prevents constipation, hemorrhoids and diverticulitis

Weight management
- energy density, add bulk, satiety

CVD and diabetes risk
- blood cholesterol, aids in blood glucose control
colon cancer risk

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31
Q

How much carbohydrate do we need?

A

· RDA: 130 g/day - minimum recommendation
· AMDR: 45-65% of energy intake
· total fiber: 25 g/day (F), 38 g/day (M)
· added sugars - <25% of energy
< 10% of energy (WHO, Diabetes Canada)

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32
Q

What are fats?

A

· triglycerides - most common - 95% dietary lipids
- chains of carbon & hydrogen
□ saturated: carry maximum number of hydrogens
- Solid at room temperature (animal fats)
□ unsaturated; missing some hydrogens (monounsaturated, polyunsaturated)
- Liquid at room temperature (vegetable oils)
· other fats: phospholipids & sterols (e.g. cholesterol)
· Transfat - produced through hydrogenation
prolongs shelf life, alters texture of food (banned in 2018)

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33
Q

What are some important roles of fats?

A

provide the body with energy
□ insulation: maintain body temp, protect vital organs
□ structural component of cell membranes
□ transfer of fat-soluble vitamins hormones in & out of cells
□ Precursors for several important body compounds

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34
Q

Dietary sources of fats?

A

Meat, poultry, fish, eggs, dairy 2 vegetable oils, nuts/seeds

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35
Q

Health effects of fats?

A

trans fats: associate with increased risk of heart disease
· saturated fats: mixed findings
- animal vs plant sources? (behave differently
in body in terms of cholesterol-raising ability, plant sources may have health benefits)
· mono and polyunsaturated
- provide a cardioprotective effect
· essential fatty acids - omega 3 (has additional special properties and omega 6)
- serve as precursors for important body compounds
e.g. regulation of BP, blood clotting, immune function, inflammatory processes
· omega 3 provides additional heart health benefits
► Studied most
Most cardioprotective effects

36
Q

How much fat do we need?

A

· AMDR: 20-35% of energy (total fat)- to get essential fats from diets
· diet lower in saturated fat
- replace with mono & polyunsaturated
· avoid trans-fat
· limit cholesterol: < 300 mg (part of dietary intake referral, some people are high responders to dietary cholesterol)
e.g. elevated blood cholesterol (builds plaque, needs restriction), family history

37
Q

What are proteins?

A

major component of most cells
· chains of amino acids arranged in sequence
- 22 in total
- 9 are “essential” (from diet)

38
Q

What are the diverse roles of proteins?

A

building materials - growth and repair
- regulation of several body functions
▪ antibodies, enzymes, hormones, transport, fluid balance and pH balance
- Low protein diet = large range of body functions that are affected

39
Q

Dietary sources of proteins?

A

· Dietary sources:
- meats, poultry, seafood, dairy, eggs (animal based)
- legumes, nuts/seeds, grains, veggies (plant based )
· most animal sources of protein are complete proteins and better digested than plant sources
· plant based proteins often do not contain all Essential amino acids - incomplete proteins
· vegetarian eating?
- variety of grains, legumes, seeds, nuts and vegetables can provide balanced supply of a.a.

40
Q

Health effects of proteins?

A

· inadequate protein
- breakdown of several important body functions
e.g. immune system
- severe, prolonged deficiency
- protein energy malnutrition
· excess protein
- associates with adverse health effects
Proteins cant be stored in body - deamination of amino acids = more work for liver and kidney = produces ammonia - toxic for blood

41
Q

How much protein do we need?

A

· RDA = 0.8g/kg /day (1.6 for people who train a lot)
· AMDR: 10-35% of energy intake
Most Canadians get 16-17%

42
Q

What should we focus on when getting groceries?

A

· enjoy a variety of foods

Decreased sodium, increased micronutrients:
whole foods - minimal processing

Increased fibre, micronutrients, and weight control:
□ fruits & vegetables
□ whole grains

Saturated fats, ensure all essential amino acids:
□ lean meats, dairy, eggs
□ plant-based sources of protein
□ heart-healthy fats

Increased unsaturated fats;
□ vegetable oils, nuts/seeds, avocado, fatty fish

Decreased sugar-sweetened beverages:
Water

43
Q

What should we limit our intake of when getting groceries?

A

□ Refined laded sugars
□ processed foods
□ tropical oil - coconut
□ invisible fats: read labels
· avoid:
□ hydrogenated vegetable oils (trans fats)
□ processed meats (cancer risk)
· preparation & planning
□ shop with a list, shop the perimeter
□ shop and cook in bulk - freeze individual servings
□ create a healthy food environment, healthy snacks
· attention to portion sizes
· healthy cooking methods (bake, broil or steam)
become label and menu savvy

44
Q

What is physical activity?

A

body movements produced by skeletal muscles resulting in energy expenditure
□ wide range of physical, social and mental health benefits
▪ quality and quantity of life
· Physical activity:
□ for health, fitness
□ for performance
▪ power, agility, speed, coordination

45
Q

What are the physicial activity staticis among canadians?

A

· Physical Activity Guidelines: 16 % (meeting guidelines)
□ N/S differences by gender or age groups
· proportion of Canadian children and youth meeting
Canadian Physical Activity Guidelines: 40%
· boys (52%) were twice as likely as girls (26 %)
age 5-11 (47%) were 1.5 times more likely than youth aged 12 to 17 (31 %)

46
Q

What is physical inactivity?

A

Sedentary lifestyles:
□ significant burden on the Canadian healthcare system
□ regular PA
associated with a 30-35% reduction in all-cause mortality (death from any cause)

47
Q

What are the benefits of physical activity?

A

improved CV endurance
· strong muscle and bones
· better flexibility
· improved posture & balance
· lower BP
· favourable blood lipids
· blood sugar control
· improved immunity
· healthy body weight
· stress management
· builds self-esteem

Reduced risk of: CVD, diabetes, cancer, osteoporosis, injuries, falls, depression, anxiety, premature mortality

48
Q

What are the barriers to physical activity?

A

· lack of time
· lack of energy, motivation
· financial limitations
· lack of facilities
· low confidence/self-esteem
· lack of skill, fear of injury
· long term illness/disability
don’t fully understand the benefits

49
Q

What is physical fitness?

A

achieved when “the systems of the body are healthy and function efficiently so as to resist disease, to enable the fit person to engage in vigorous tasks and leisure activities and to handle

50
Q

What is Health-related fitness?

A

fitness pertaining to disease prevention & health promotion
- risk of disease and functional disability

51
Q

What is the overall objective of fitness?

A

increase ability to perform daily activities with energy
- heart, lungs, and muscles able to sustain a higher level of activity for a longer period of time, with less effort
- decrease the risk of injury & illness (major prevention)

52
Q

What are the components of fitness?

A

· Cardiorespiratory endurance
· muscular strength, muscular endurance
* flexibility
body composition

53
Q

What are the principles of fitness?

A

progression - a gradual increase in duration, intensity
· overload - must ‘tax the system
· specificity - designed to meet the goals of the program
· recovery - allow time for the body to adapt
· individual, fun, safe!

54
Q

What is the FITT Formula?

A

F - Frequency
I - Intensity
T - Time
T - Type of training

55
Q

What safety and injury prevention?

A

· Warming up & cooling down
· safety equipment, safe environment
* caution in extreme conditions
listen to your body

56
Q

What is the warm-up?

A

· Physical and mental preparation for activity

1.  start with light aerobic activity
- increase blood flow to working muscles
- a gradual increase in HR & BP
- increase body temp - warm the muscles

2. Stretching
- stretch the soft tissues
- prevent injury, muscle soreness
- improve flexibility
57
Q

What is the cool down?

A

Active recovery
* gradual return of HR and BP to baseline

  1. light jog or activity
    • prevents blood pooling
    • aids in the removal of lactic acid
    1. Stretching
      improves flexibility and prevents muscle soreness
58
Q

How do we get started with physical activity?

A
  • increasing PA is safe for most people
    • some medical conditions require a medical consult
    • PA Readiness Questionnaire (PAR-Q)
      D used to screen
      for medical conditions
    • How to?
    • build into your daily life
    • walk & take the stairs
    • turn off the TV.
      short exercise or stretch breaks
59
Q

What is exercise adherence?

A
  • exercise with a friend
    • establish a regular routine
    • start slowly
    • Mix it up
    • Be realistic
      Monitor progress
60
Q

What are body mass and weight?

A

· Body Mass Index(BMI) - relative weight for height
weight (kg)/height (m2)

61
Q

What is body fat distribution?

A
  • BMI is a crude measure
  • does not account for differences in body composition
    differences in body fat for the same BMI
62
Q

What is obesity?

A

excessive body fat
- associated with health risk

63
Q

What is the disease risk dependant on?

A
  • how much of weight is fat?
  • where is fat located?
64
Q

What are waist circumference and body composition assessments?

A

· Waist circumference: a surrogate measure of abdominal body fat
○ women < 88cm (35”), men <102cm (40”)

· Body composition assessments:
e.g. skinfolds, bioelectrical impedance analysis (BIA)

65
Q

Gender and body compositions?

A
66
Q

The obesity epidemic?

A
67
Q

Body weight in children/adolescents?

A

Higher rates of boys over girls

68
Q

What are the consequences of obesity?

A

· important risk factors for many chronic diseases:
□ CVD, stroke, type 2 diabetes, some cancers
□ gall bladder disease, osteoarthritis
□ social, and psychological health
□ discrimination, judgement (workplace)
□ anxiety, depression
the burden on the health of Canadians and the Canadian healthcare system

69
Q

What is long-term energy balance influenced by the interaction of?

A

at simplest level

Energy intake and energy expenditure

70
Q

What must be greater in order to gain energy storage (body fat)?

A

EI>EE
basic metabolic rate energy expended through PA positive energy balance

71
Q

What is etiology?

A

complex and multi-factorial

72
Q

Factors of etiology?

A

behavioural, environmental, psychocoial
genetics

73
Q

Behavioural?

A

food intake & physical activity

74
Q

Environmental?

A

Toxic food environment (nutrient-dense food is always available) - that does not support PA (inequities (SES)

75
Q

Psychosocial?

A

SES (low SES, high obesity), social factors - cost of sports, healthy foods

76
Q

Genetics / endocrine influences (thyroid can be corrected - sluggish metabolism)?

A

300+ genes & biological markers linked to obesity

77
Q

Why should we not diet?

A

· extreme energy reduction (800 calories or less) will slow metabolism (preserve body fat, adaptive response, counterproductive)
· < 1200 - risk of dietary deficiency
· difficult to maintain - too restrictive
· promotes temporary change in dietary habits
· stress associated with “failure” - too restrictive of a diet, sets up concept of learned helplessness
· weight cycling (lose, gain, lose)
- Loss includes, water weight, muscle
- Regular PA is needed to gain muscles back body fat % tends to go up in weight cycling
Fastest way to lose erm weight lose is the slowest route (methodically)

78
Q

Is there a secret to weight loss

A

No

79
Q

How can we lose weight?

A

· Permanent, practical, balanced changes in lifestyle
· caloric balance exists when:
□ energy intake = energy expenditure
· weight loss? must create negative caloric balance
· Gradual adjustments:
□ slow steady weight loss of 1-2/wk
□ net loss of 500-1000 kcals/day (EI & EE)
10%of initial body weight over 6 months - 1.5 lb/week

80
Q

What are healthy weight loss strategies?

A

dietary, PA, behavioural and social support

81
Q

Dietary strategies?

A

□ Decrease total energy intake - regardless of CHO/protein/fat ratio
□ Portion control - portion distortion, use Canada’s food guide
□ consider energy/nutrient density:
▪ nutritionally adequate - not < 1200 kcals
▪ ↓ fat, decrease added sugars, ↓ processed foods, increase fiber
□ low (or no) alcohol intake - judgment decrease
□ sustainable (variety, satiety, fits with lifestyle)

82
Q

Physical activity to lose weight?

A

· plan to be physically active for 30-60/day
□ reduce time spent in sedentary activities
▪ lose more fat - build/retain lean muscle mass
▪ ↑ weight loss maintenance

83
Q

Behavioral strategies and social support?

A
  • Goal setting, portion control, safe food, environment, mindful eating, avoid skipping meals
84
Q

What is underweight?

A

· too little body fat for optimal health
□ BMI: <18.5
□ represents a small portion of Canadian adults (<5%)

85
Q

What does low body weight associate with?

A

· low energy reserves
· Menstrual irregularities and infertility
· Osteoporosis and bone fractures
· ↑ risk of other nutrient deficiencies
increase risk of premature death

86
Q

What are strategies to gain weight?

A

· healthy weight gain must combine:
- increase energy intake and PA
· focus on nutrient-rich, energy-dense foods
- milkshakes, fruit juice, muffins, nuts, avocados
· regular meals, snacks
- larger portions
exercise to build muscle mass

HE100 (6 decks)

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