Healthy and Healthy Eating Flashcards
What is nutrition?
study of the relationship between essential elements of foods & physiological function
What are nutrients?
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
What are the 6 classes of nutrients?
· 6 classes of nutrients:
- proteins, fats, carbohydrates
Vitamins, minerals, water
‘More is known about nutrition than is true”
Macro vs micronutrients?
Macronutrients
· Water
· Protein, fat, carbohydrate - energy-yielding nutrients
Micronutrients
vitamins and minerals
How do we measure food energy?
· 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
What are vitamins?
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
What are the diverse roles of vitamins?
- 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
Dietary sources of vitamins?
widely available in the food supply
Vegetables & fruits, whole/fortified grains, meats, dairy, eggs, legumes, nuts/seeds
What are minerals?
· minerals - inorganic, 16 are essential
- found in the bones, teeth and body fluids
· major vs trace minerals
e.g. calcium vs iron
What are the many diverse roles of minerals?
- 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
Dietary sources of minerals?
meats, dairy, eggs, legumes, nuts/seeds, vegetables & fruit, whole/fortified grains
What are some minerals of concern?
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
Dangers of supplements?
· 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
What is water?
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
What are diet and health?
· nutrition profoundly affects health
· Poor diet - known risk factor for many chronic diseases
· effects of a healthy diet are cumulative
modifiable risk factor
What are the goals of diet and health?
· 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
What are dietary diseases?
· a traditionally associated with dietary deficiency
- malnutrition
· currently associated with over-consumption
- poor eating habits, overweight & obesity
What are the factors that food choices are influenced by?
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
What is Canada’s food guide?
· 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.
Healthy eating.
What are dietary patterns?
- Low CHO diets - weight loss, health benefits?
- paleo, gluten free, ketogenic diets
- KETO
· organic, genetically modified foods
dietary fats and heart health
What are extreme dietary practices?
- weight loss, sports performance, cancer prevention
· Intermittent fasting
Edible cannabis
What are dietatry reference intakes?
· Dietary Reference Intakes (DRIs)
- current recommendations for nutrient intakes (Can & U.S.)
· amount of nutrients required to:
- Avoid deficiencies and prevent chronic diseases
Recommended Dietary Allowance(RDA)?
Average daily intake sufficient to meet requirements of 97-98% of healthy people
Tolerable Upper Intake Level (UL)?
- highest regular intake level from all sources likely to pose no risks of adverse health effects for most people
Acceptable Macronutrient Distribution Range (AMDR)?
recommended range of macronutrient intake as a % of total energy
What are carboyhydrates?
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
What is the primary role of carbohydrates?
primary role - supply body with energy
□ many health benefits associated with CHO rich foods
- Micronutrients, phytochemicals, fiber content
Dietary sources of carbohydrates? Health effects? Harmful by?
- 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
- 1 Grain, legumes, veggies (complex)
What can fibre play an important role in?
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
How much carbohydrate do we need?
· 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)
What are fats?
· 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)
What are some important roles of fats?
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
Dietary sources of fats?
Meat, poultry, fish, eggs, dairy 2 vegetable oils, nuts/seeds
Health effects of fats?
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
How much fat do we need?
· 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
What are proteins?
major component of most cells
· chains of amino acids arranged in sequence
- 22 in total
- 9 are “essential” (from diet)
What are the diverse roles of proteins?
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
Dietary sources of proteins?
· 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.
Health effects of proteins?
· 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
How much protein do we need?
· RDA = 0.8g/kg /day (1.6 for people who train a lot)
· AMDR: 10-35% of energy intake
Most Canadians get 16-17%
What should we focus on when getting groceries?
· 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
What should we limit our intake of when getting groceries?
□ 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
What is physical activity?
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
What are the physicial activity staticis among canadians?
· 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 %)
What is physical inactivity?
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)
What are the benefits of physical activity?
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
What are the barriers to physical activity?
· 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
What is physical fitness?
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
What is Health-related fitness?
fitness pertaining to disease prevention & health promotion
- risk of disease and functional disability
What is the overall objective of fitness?
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)
What are the components of fitness?
· Cardiorespiratory endurance
· muscular strength, muscular endurance
* flexibility
body composition
What are the principles of fitness?
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!
What is the FITT Formula?
F - Frequency
I - Intensity
T - Time
T - Type of training
What safety and injury prevention?
· Warming up & cooling down
· safety equipment, safe environment
* caution in extreme conditions
listen to your body
What is the warm-up?
· 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
What is the cool down?
Active recovery
* gradual return of HR and BP to baseline
- light jog or activity
- prevents blood pooling
- aids in the removal of lactic acid
- Stretching
improves flexibility and prevents muscle soreness
How do we get started with physical activity?
- 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
What is exercise adherence?
- exercise with a friend
- establish a regular routine
- start slowly
- Mix it up
- Be realistic
Monitor progress
What are body mass and weight?
· Body Mass Index(BMI) - relative weight for height
weight (kg)/height (m2)
What is body fat distribution?
- BMI is a crude measure
- does not account for differences in body composition
differences in body fat for the same BMI
What is obesity?
excessive body fat
- associated with health risk
What is the disease risk dependant on?
- how much of weight is fat?
- where is fat located?
What are waist circumference and body composition assessments?
· 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)
Gender and body compositions?
The obesity epidemic?
Body weight in children/adolescents?
Higher rates of boys over girls
What are the consequences of obesity?
· 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
What is long-term energy balance influenced by the interaction of?
at simplest level
Energy intake and energy expenditure
What must be greater in order to gain energy storage (body fat)?
EI>EE
basic metabolic rate energy expended through PA positive energy balance
What is etiology?
complex and multi-factorial
Factors of etiology?
behavioural, environmental, psychocoial
genetics
Behavioural?
food intake & physical activity
Environmental?
Toxic food environment (nutrient-dense food is always available) - that does not support PA (inequities (SES)
Psychosocial?
SES (low SES, high obesity), social factors - cost of sports, healthy foods
Genetics / endocrine influences (thyroid can be corrected - sluggish metabolism)?
300+ genes & biological markers linked to obesity
Why should we not diet?
· 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)
Is there a secret to weight loss
No
How can we lose weight?
· 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
What are healthy weight loss strategies?
dietary, PA, behavioural and social support
Dietary strategies?
□ 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)
Physical activity to lose weight?
· 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
Behavioral strategies and social support?
- Goal setting, portion control, safe food, environment, mindful eating, avoid skipping meals
What is underweight?
· too little body fat for optimal health
□ BMI: <18.5
□ represents a small portion of Canadian adults (<5%)
What does low body weight associate with?
· low energy reserves
· Menstrual irregularities and infertility
· Osteoporosis and bone fractures
· ↑ risk of other nutrient deficiencies
increase risk of premature death
What are strategies to gain weight?
· 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
