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HES 200: Introduction to Nutrition > Healthy Eating Unit > Flashcards

Healthy Eating Unit Flashcards

1
Q

Define Nutrition

A
  • the study of the nutrients in food as required for the body (and mind and brain too)
  • all interactions between food and the body including the social, cultural, economic and behavioural ones
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2
Q

Who are nutrition professionals?

A

Registered Dietitian (RD) - registered with province; clinical and community practice
PhD in Nutrition - related undergrad and masters degree; degree w research in specific area of nutrition

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3
Q

Who are some less trusted nutrition professionals?

A

naturopathic physician (ND), physician (MD), many other courses and certifications eg. RHN

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4
Q

Explain some things about Nutrition and chronic disease

A
  • top 10 leading causes of death include cancer, heart disease, stroke, and diabetes (all nutrition related)
  • over 1/3 of all cancers are nutrition related
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5
Q

What are the least to most nutrition-related diseases?

A

genetic (least) and iron deficiency (most) and everything in between

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6
Q

What is the first thing to be impacted by poor nutrition? Explain the spiral decline

A

the immune system
- poor nutrition → decreased immune system → less likely to eat → decreased immune etc.

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7
Q

Which immune cells are impacted by poor nutrition?

A

phagocytes, b cells and t cells

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8
Q

What happens as a result of society’s “quick fix” attitude towards nutrition?

A

false claims, false credentials, false products, false science, advertorials, infomercials etc.

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9
Q

How do we avoid nutrition quackery?

A
  • be critical consumers
  • check credentials
  • use educations
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10
Q

What are some evolving dietary trends in today’s society

A
  • more meals away from home
  • fast foods and restaurants
  • larger portion sizes
  • more pop & sweet beverages
  • energy dense & nutrient poor
  • lots of snacks
  • less physical activity
  • quick fix and fad diet approach
  • toxic environment
  • food insecurity; huge increase in cost of food
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11
Q

What are some areas of recent focus in nutrition reasearch?

A
  • health and chronic disease
  • nutriceuticals
  • nutrition genomics
  • specific nutrients
  • obesity
  • food sustainability/climate change
  • specific diets and therapeutic nutrition
  • food insecurity
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12
Q

What are case studies?

A

lead to further research; media

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13
Q

What are epidemiological studies?

A

population trends re nutrition and mortality; policy setting

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14
Q

What are lab studies?

A

controlled environments

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15
Q

What are intervention studies?

A

human trials

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16
Q

What is a diet analysis?

A
  • effective means to gather information about an individual diet, as well as on a larger population scale
  • can help facilitate individuals to make positive dietary changes
  • can help set larger scale food policies, develop food guides
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17
Q

What are the methods of diet analysis?

A
  • food records (1, 3, 7, day, 24 hrs recall)
  • food frequency surveys (specific nutrients)
  • food and eating habits surveys/interviews
  • pictures of weighing food before and after
  • health records and stats, disease incidence
  • anthropometric measures (ht. wt., BMI, bone breadths, circumferences, growth charts etc.)
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18
Q

What are some lab measures of diet analysis?

A

DXA, blood values, urine analysis, hair and nails, continuous blood glucose monitoring

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19
Q

How many nutrients do we have to take in for a healthy body?

A

45+

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20
Q

What are the 6 categories of nutrients

A

carbohydrates, fats (lipids), protein, vitamins, minerals, water

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21
Q

What are macronutrients? What do they do?

A

carbohydrates, fats (lipids), proteins
- provide energy (calories)
- need them in large quantities (grams)

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22
Q

What are micronutrients? What do they do?

A

vitamins, minerals, water
- don’t provide energy
- essential nutrients
- need them in small amounts (mg) except we need lots of H2O

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23
Q

What is the umbrella analogy?

A

proper nutrition shields against disease; like an umbrella

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24
Q

What are dietary reference intakes?

A
  • umbrella term for 6 different measures/requirements
  • based on scientific data of nutrients related to health outcomes
  • can change as more info learned
  • RDA, AI, UL, EAR, AMDR, CDRR
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25
Q

What is RDA?

A

recommended dietary allowance
- meets 98% of healthy people’s need for nutrient

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26
Q

What is AI?

A

adequate intakes
- nutrition goals for individuals, but not enough science for RDA

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27
Q

What is UL?

A

Tolerable upper intake levels
- upper intake before which there is an increased risk of toxicity

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28
Q

What is EAR?

A

estimated average requirements
- average intake required for entire population
- used for research purposes and policy setting

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29
Q

What is AMDR?

A

average macronutrient distribution range
- the average intake, presented as a range, required for fat, carbohydrates, and protein
- “range” to accommodate different body size and activity level, genetics etc.
- presented as a % age of total caloric intake
example: protein 10-35%, fat 20-35%, CHO 45-65%

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30
Q

What is CDRR?

A

chronic disease risk reduction intake
- newer recommendations being proposed
- intakes that result in a lower risk for chronic disease
- specific focus on biomarkers for disease
- scientific recommendation for either increased or decreased intake of a nutrient

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31
Q

What is the one set of recs of CDRR so far?

A

sodium 2300 mg (2019) eg. a reduction in sodium to this level or less would result in a reduction in disease risk

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32
Q

What is the Canada food guide?

A
  • most well researched guide used by RDs and health professionals
  • a GUIDE that can be modified to help people follow a healthy diet more easily
  • old rainbow/new plate
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33
Q

What are some components of the Canada food Guide?

A
  • food categories and nutrients
  • # of servings
  • portion sizes/proportions
  • food choice recommendations
  • “other” food group
  • partner guide: Canadian Physical Activity Guide
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34
Q

What are the key parts of the new food guide?

A
  • have plenty of vegetables and fruits
  • eat protein foods
  • choose whole grain foods
  • make water your drink of choice
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35
Q

What are some other components of the new food guide?

A
  • be mindful of your eating habits
  • cook more often
  • enjoy your food
  • eat meals with others
  • use food labels
  • limit food high in sodium, sugars, or saturated fats
  • be aware of food marketing
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36
Q

What were the 4 food groups on the old canada food guide? give some examples of each

A

Vegetables and fruit
- fresh frozen or canned vegetables, leafy vegetables, fresh frozen or canned fruits ,100% juice
Grain Products
- bread, bagels, flax bread, cooked rice or quinoa, cereal, pasta or couscous
Milk and alternatives
- milk, canned milk, soy beverages, yogurt, cheese
Meat and alternatives
- cooked fish, shellfish, poultry, lean meat, legumes, tofu, eggs, peanut or nut butter, nuts and seeds

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37
Q

What are the serving sizes for a 19-50 year old female?

A

vegetable and fruit: 7-8
grain products: 6-7
milk and alternatives: 2
Meat and alternatives: 2

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38
Q

What are some veg/fruit food choice recommendations?

A
  • most natural state
  • variety of colour
  • more veggies than fruit
  • at least 1 dark green and 1 orange veggie/day
  • local/close to home
  • fresh
  • whole vs. juice
39
Q

What are phytochemicals

A

chemicals produced by plants

40
Q

Frozen vs canned vegetables; what is better? Why?

A

frozen as locks in nutrients, canned is usually heated which destroys nutrients and adds salt/sugar for preservatives

41
Q

What are some common nutrients found in vegetables and fruit?

A

carbohydrates (fiber), water, vitamin C, A, B, potassium, magnesium, sulfer

42
Q

What are some common nutrients found in grains?

A

carbohydrates, vitamin B, zinc, protein

43
Q

What are some common nutrients found in protein?

A

protien/fats, carbohydrates (only in plant alt), iron, zinc, calcium, vitamin B & D

44
Q

What are some grain food recommendations?

A
  • most natural state
  • at least 50% whole grains
  • grains that are lower in fat, sugar, salt
  • variety
45
Q

What are protein food recommendations?

A
  • most natural state
  • variety
  • plant based options
  • dairy and/or alternatives
  • western Canadian meat/local
  • have meat alternatives often
  • have 2 servings of fish/wk
  • select lean meat/alternatives with little or no added fat or salt
  • choose nuts, seeds, legumes, beans, tofu, lentils etc.
46
Q

What are some “other food group” recommendations

A

caffeine: 2-4 cups/day
alcohol 2 drinks/week = low risk
sweets 1-2/day (5-9 tsp. added sugar/day)
oils and fats: 2-3 tblsp./day

47
Q

What are some other food guides that exist?

A
  • vegetarian food guide
  • diabetic food guide
  • first nations and different languages
  • healthy eating pyramids
  • US food pyramid
  • mediterranean Food guide
  • each country has a national food guide
48
Q

What are the 6 principles of healthy eating?

A
  • adequacy
  • balance
  • energy control
  • nutrient density
  • moderation
  • variety
49
Q

What is the “Happy Zone”

A
  • blood glucose levels like to be within certain range (3-7 mmol/L or 70-130 mg/dL)
  • body strives to keep it there
    -eating simple refined carbohydrates, 1 food group only, will spike blood glucose levels
50
Q

What is the importance of frequency of food and # of food groups?

A
  • going too long without food lowers BGL & causes cravings
  • combine 2-3 food groups at each meal & snack to get healthy fats and better satiety
51
Q

What is the importance of the atmosphere of your meal?

A
  • makes a big difference to your food enjoyment, satiety, stress levels, healthier food choice, weight control etc.
  • the family meal and stats (healthier choices and adequacy, enjoyment etc.)
  • social, cultural traditions
52
Q

Kids portion size????

A

start with 1/2 that of adult for each category

53
Q

What are some points of mindful eating?

A
  • observe (notice your body)
  • savour (notice the texture)
  • aware (tasting vs. mindless munching)
  • in-the-moment (be fully present)
  • nonjudgment (speak mindfully and compassionately)
54
Q

What is on the nutrition facts table of a food label?

A
  • amount of nutrients
  • new label regulations
  • ingredient lists
  • best before date
  • nutrient claims
  • product information
  • “wow” factor
55
Q

What is on the % Daily Value of a food label?

A
  • allows for comparisons of products for certain nutrients you are interested/concerned about
  • based on a 2000 kcal diet
56
Q

What are some ways to emphasize a healthy relationship with food?

A
  • trust yourself
  • be positive and dependable about feeding yourself
  • have food you enjoy
  • emphasize variety and modoration
  • don’t get caught in being “bad” or “good”
  • stop being phobic about certain foods etc
  • be disciplined but not negative
  • intuitive eating
  • food tracking???????
57
Q

What are some other factors of healthy eating?

A
  • food production
  • sustainability
  • food safety
  • accessibility and other limitations to healthy eating (determinants of health) (food/nutrient security)
  • factors determining food choice?
58
Q

Name and describe the 4 factors of food safety

A

clean: everything
separate: raw fish/meat and other
cook: to correct temperature; do not rely on colour
chill

59
Q

What is important to remember as a food educator?

A

wording you use, avoid judgement words, using your tools to encourage
people to move up the healthy eating continuum and meeting them where
they are at; being positive in your approach

60
Q

Fat free or sugar free = ?

A

less than 0.5 g

61
Q

Trans fat free = ?

A

.2 g or less

62
Q

Source of fibre = ?

A

2+ g

63
Q

very high source of fibre = ?

A

> 6 g

64
Q

Low fat serving = ?

A

<3g/serving

65
Q

low sodium serving = ?

A

140 mg or less/serving

66
Q

What should you have your fridge set to?

A

40 F

67
Q

What are the WHO’s determinants of brain health?

A

physical health, healthy environments, safety and security, learning and social connection, access to quality services

68
Q

True or false: research supports an association between severely obese men and depression

A

False; research supports an association btwn severely obese women and depression

69
Q

Diet can reduce the risk of depression by up to _____?

A

40%

70
Q

What is nutrition critical for?

A

cognitive functioning, structural health, mental health

71
Q

What are some tips for better mental health through eating?

A
  • generally feel better when we eat
  • all happy eating habits apply
  • regular meals and snack to keep BGL in “happy zone”
  • don’t skip meals
  • adequate hydration
  • include food you enjoy
  • avoid restriction
  • healthy weight
  • mindful eating
  • healthy relationship with food
  • adequate complex carbohydrates
72
Q

What are some specific nutrients that may help with mental/brain
health?

A
  • tryosine and tryptophan
  • omega 3 fatty acids
  • calcium
  • soluble fibre
  • oleic acid
  • vitamin C
  • complex carbohydrates
  • folate/folic acid (B vitamins)
  • antioxidants
  • iron, zinc, magnesium
  • vitamin D
  • adequate water
73
Q

What is tryosine/tryptophan and how does it improve mental/brain health?

A
  • amino acids
  • found in poultry, dairy, popcorn, nuts, seeds, soy
  • triggers production of brain transmitters
  • may enhance alertness and feelings of well being
  • neurotransmitters are needed for good mood and mental health and manufactured from food components
74
Q

What are omega 3 fatty acids and how do they improve mental/brain health?

A
  • found in fatty fish
  • EPA is the critical one, with DHA (3:1-2 ratio)
  • make brain cell membranes more permeable making it easier for the neurotransmitters serotonin and dopamine to cross
  • brain matter is 60% unsaturated fats & 30-35% of that is omega 3 & 6
75
Q

How is calcium important for mental/brain health?

A

estrogen regulates how calcium is metabolized so if it is lower (ie before menstrual period) triggers mood swings)

76
Q

What is soluble fibre and how is it important for mental/brain health?

A
  • found in citrus and oats especially
  • helps you feel full & stabilizes BGL
  • thus no crashing or crankiness
77
Q

What is oleic acid and how is it important for mental/brain health?

A
  • in olive & canola oils, almonds, avocados
  • increases availability if serotonin to brain neurons
  • polyphenols in these oils help the neurons bind together
  • ” a better connected brain to deal with daily stressors”
78
Q

How is vitamin C important for mental/brain health?

A
  • helps repair brain cells
  • acts as an antioxidant
  • possibly helps make neurotransmitters
79
Q

How are complex carbohydrates important for mental/brain health?

A
  • low CHO may worsen depression
  • regular meals
80
Q

What is folate/folic acid and how is it important for mental/brain health?

A

-B vitamins
- found in spinach & romaine lettuce
- helps produce serotonin, dopamine, and noradrenaline
- B12 deficiency linked to depression
- many B vitamins key to make SAM needed to ake neurotransmitters

81
Q

How are antioxidants important for mental/brain health?

A
  • brain is prone to oxidative damage
  • this damage and neural inflammation contribute to poor mental health
  • eat lots of fruits and veggies
82
Q

How are iron, zinc, magnesium (minerals) important for mental/brain health?

A

vital for neurotransmitters synthesis, myelinations, mitochondria function

83
Q

How is Vitamin D important for mental/brain health?

A
  • low levels linked with mental illness & increased symptoms
  • helps regulate brain enzymes, protects neurons from free radical damage & reduces neural inflammation
84
Q

How is fluid intake important for mental/brain health?

A
  • brain relies on high blood flow which is 82% water
  • 1% dehydration can impact cognitive function, memory & focus
85
Q

How is caffeine bad for mental health?

A
  • disrupts serotonin
  • false energy
  • addictive/withdrawal
86
Q

How is alcohol bad for mental health?

A
  • depressive
  • addictive/withdrawal
87
Q

What is the gut biome and why is it important?

A

-“second brain”
- research shows reduced depression/anxiety with probiotics

88
Q

What are some dietary patterns that impact brain and mental health?

A
  • diets and restrictive eating
  • intermittent fasting
  • low carbohydrate diets
  • weight stigma and bias
  • diet culture/social media
89
Q

What is a dietary pattern that supports brain health?

A

the “mind diet”

90
Q

What is the mediterranean diet + DASH?

A

Mediterranean Intervention for Neurogenerative Delay
DASH = dietary approaches to stop hypertension
- limit butter, whole fat cheese, fried fast foods, red meats, pastries, and sweets

91
Q

What is the mind diet

A
  • selection of most brain healthy foods
  • rich in antioxidants and anti-inflammatory food that protect brain
  • leady green veggies, other veggies, berries, nuts, beans, whole grains, fish, poultry, red wine, olive oil
92
Q

How is physical activity important for brain health?

A
  • stress release, mindfullness practice, decrease symptoms of anxiety, it can be social and fun, increases mental strength and resiliency, feelings of accomplishment, releases feel good neurotransmitters, helps people feel invigorates, encourages better eating thus more energy to exercise, improves sleep
93
Q

What types of physical activity seem to shine in mental health impact?

A
  • yoga
  • weight training
  • cardiovascular training
94
Q

What is Orthorexia nervosa

A

proposed eating disorder characterized by an excessive preoccupation with eating healthy food

HES 200: Introduction to Nutrition (3 decks)

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