Intro to nutrition Flashcards

1
Q

Nutrition

A

The science of foods and the nutrients and other substances they contain and their ingestion, digestion, absorption, transportation, metabolism, interaction, storage and excretion
Study of environment and human behavior as it relates to these processes

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2
Q

Food Guides

A

Diet-planning tools that sort foods of similar origin and nutrient content into groups and then specify that people should eat certain numbers of servings from each group

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3
Q

Canadian diet ethno-cultural influences

A

1950s- majority of immigrants from europe
1999- asian country immigrants, India, Pakistan, Sri Lanka
2006- More than 200 ethnic groups identified, chinese (15%), east indian (10%), European (34%)
2016- 1 in 5 canadian residents were born outside of Canada

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4
Q

Primary determinants to healthy eating

A

access to information
availability of healthy and accessible foods
poverty

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5
Q

What is the problem with nutrition misinformation?

A

Limitations of media to present important facts
Findings are controversial (scientists may disagree)
Preliminary findings are used by the media/commercial promotors
Promotors know consumers like to try new products and treatments

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6
Q

How can we tell what claims to believe?

A

Was the study a properly designed scientific experiment?
Can findings be replicated?
Are findings based solely on personal testimonials?
Are findings generalized for all people?
Is the journal a respected journal?

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7
Q

What to be aware of

A

Quick and easy fixes
personal testimonials
one product fits all
natural
time-tested or latest innovation
satisfaction guaranteed
paranoid accusations
meaningless medical jargon
too good to be true

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8
Q

Social learning theory

A

3 motivating factors
- physical motivators
- social incentives (friends, family, groups)
- cognitive motivators (feeling healthy in their bodies)

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9
Q

Transtheoretical model of change

A

Precontemplation stage - an individual does not see a health problem, no intention of changing or modifying
Contemplation stage - has awareness of problem and considering making a change (lack of commitment)
Preparation stage - begins to take small steps towards changing difficult health related habits (no full commitment)
Action stage - strong commitment to change and making consistent definitive actions to make behavioral change
Maintenance stage - an individual stabilizes, consolidation

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10
Q

Self-efficacy

A

a personal belief in one’s ability to execute the actions required to achieve a goal

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11
Q

SMART Goals

A

Specific
Measurable
Achievable
Relevant
Time bound

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12
Q

Motivation framework

A

Behavior change is based on persons values, beliefs or preferences
Patient centered care
Allows individual to take charge of personal health and control lifestyle factors that impact health
More effective than other approaches (client chooses actions)

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13
Q

Food consumption Surveys

A

measures the amount and kinds of food people consume (diet histories)
estimates the nutrition intakes and compare them with a standard such as the DRI

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14
Q

Nutrition Status Surveys

A

Surveys that evaluate peoples nutrition assessment methods

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15
Q

Dietary reference intakes (DRI)

A

a set of values for the dietary nutrients intakes of healthy people in the US and Canada
Used for planning and assessing diets, seen as a whole

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16
Q

Recommended dietary allowances (RDA)

A

set of values reflecting average daily amounts of nutrients considered adequate to meet the known nutrient needs of healthy people
A goal dietary intake

17
Q

Adequate intake (AI)

A

value that is used as a guide for nutrient intake when scientific evidence is insufficient or determination of a RDA

18
Q

Tolerable Upper Levels (UL)

A

Suggested upper limits of intakes of potentially toxic nutrients. Intakes above the UL are lily to cause illness from toxicity.

19
Q

Estimated Average Requirements (EAR)

A

population-wide average nutrient requirements for nutrition research and policy making
the basis upon which RDA values are set
Better used to evaluate group nutritional need

20
Q

Best dietary reference intakes for individuals

A

RDA and AI

21
Q

Best dietary reference intakes for groups

A

EAR

22
Q

Estimated Energy Requirements (EER)

A

dietary energy intake level that is predicted to maintain energy balance in healthy adult of a defined age, gender, weight, physical activity level consistent with good health

23
Q

Classes of nutrients

A

Water, carbs, fats, proteins, vitamins, minerals

24
Q

Macro-nutrients

A

fats, proteins, carbs

25
Q

Micro-nutrients

A

vitamins, minerals, water

26
Q

Organic

A

carbon containing
carbohydrate, fat, protein and vitamins

27
Q

Inorganic

A

do not contain carbon or living things

28
Q

Essential nutrients

A

nutrients that the body cannot make and therefore must obtain from food

29
Q

Carbohydrates

A

4 kcal/g
45-65%

30
Q

Proteins

A

4 kcal/g
10-35%

31
Q

Fats

A

9 kcal/g
20-24%

32
Q

Alcohol

A

7 kcal/g

33
Q

Kcalorie

A

the energy it takes to raise the temperature of 1 kg of water by 1 degree celcius
1000 calories equal 1 kilocalorie
Same as calorie

34
Q

Density

A

a measure of the energy a food provides relative to the amount of food

35
Q

Nutrient Density

A

a measure of the nutrients a food provides relative to the energy provides
The more nutrients and the fewer kcalories, the higher the nutrient density