KIN 346 Flashcards
What factors influence what we eat?
Individual factors (personal) < social environment (networks) < physical environment (settings) < macro-level environments (sectors)
What is nutrition?
The science of foods and the nutrients they contain, and of their action within the body (including ingestion digestion, absoprtion, transport, metabolism, and excretion). Also includes the study of the social, psychological, economic, and cultural factors of what we eat and the implications of what we eat
Clinical work deals with?
Special populations such as cancer or diabetes
Community work deals with?
Nutrition of populations, planning programs and initiatives
Sports nutrition work deals with?
Attaining the highest level of human performance
Nutrigenomics deals with?
Genetics and what we eat and how what we eat affects our genes
2 reasons why studying nutrition is important?
- Nutrition affects health (the WHO estimates that 2.8% of deaths every year are due to lack of fruits and veggies, and 4 out of the top ten leading causes of death are related to nutrition) 2. Nutrition is important for exercise and sport performance
What are nutrients?
Chemical substances acquired from food and used by the body to provide energy and structural materials and support growth, maintenance, and repair of body tissues and metabolic function. Nutrients can also decrease the risk of some diseases
What are essential nutrients?
Indispensable nutrients…the body cannot make in adequate quantities to meet needs, therefore, they must be supplied by the diet
How many essential nutrients are there for humans?
40 essential nutrients
What are some examples of essential nutrients?
Omega 3 and omega 6 FAs, vitamins and minerals, and some amino acids
What are non-essential nutrients?
Nutrients that the body can make from other materials…like glucose
6 major classes of nutrients?
Carbs, lipids, proteins, vitamins, minerals, water
What are the macronutrients?
carbs, fats, proteins
What are the roles of macronutrients?
Broke down for energy and used for other roles in the body such as structures, enzymes, etc.
Of the 6 major classes of nutrients which are organic?
Fats, proteins, carbs, vitamins
Of the 6 major classes of nutrients. which are micronutrients?
Vitamins and minerals
Of the 6 major classes of nutrients, which are inroganic?
Water and minerals
What is energy?
The capacity to dod work
Imperial unit for energy?
Kilocalories…measure of heat
What is the SI unit for energgy?
Joules or kJ
Conversion for kCals to kJoules?
x 4.2
Kcal/g for protein?
4
Kcal/g for fat?
9
Kcal/g for carbs?
4
Kcal/g for alcohol?
7
Energy density?
Measurement of how energy a food provides in relation to the quantity of food (kcal/grams of food)
Micronutrients?
Essential, non-energy yielding nutrients, needed in small quantities
How many essential vitamins are there?
13
Two major classes of vitamins?
Water soluble and fat-soluble
Water soluble vitamins?
B vitamins (thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin B6, foalte, vitamin B12), and Vitamin C
Fat soluble vitamins?
A, D, E, K
Can vitamins be destroyed easily?
YES due to light, chemicals, and heat
Minerals?
inorganic, essential nutrients found in bones, teeth, and body fluids
Major minerals?
More than 100 mg/day…Ca, P, K, Na, Cl, Mg, S
Trace minerals?
< 100 mg/day…Fe, I, Zn, Cr, Se, Fl, Cu, Mn, Mo
Can minerals be destroyed?
No, BUT they may be bound to other substances and consequently may not be properly absorbed into the body (iron in legumes) OR they can be lost via refining and cooking processes (leeched away in the water and discarded)
Nutrient density?
Measurement of the nutrients a food provides in relation to the amount of energy it provides
% of adult body made up of water?
60%
Role of water?
Takes part in metabolic reactions, transport of nutrients to cells and waste away from cells, plus many other functions including lubricating joints and temperature regulation
Tips for separating fact from quack?
Look at who is providing the info, where it is coming from, when it was made available, why it is being relased, and what is the message being presented.
DRI?
Dietary Reference Intake…a set of scientifically based nutrient refernence values for healthy populations. Can be used for assessing and planning diets for populations and individuals
DRIs are used to determine levels of intake that will…
prevent deficiency, support good health and prevent chronic disease, and avoid harmful effects of excess intake.
What are DRIs specific for?
Age, gender, and life stage
4 reference values fro nutrient intakes?
EAR, RDA, AI, and UL
EAR?
Estimated Average Requirement…average daily intake of a nutrient needed to meet the needs of 50% of healthy individuals
RDA?
Recommended Dietary Allowance…daily intake of a nutrient needed to meet the needs of 97-98% of healthy individuals. Calculated from teh EAR (2 SD above), and can be used as a goal for individuals
AI?
Adequate Intake…established when there is too little data to establish and EAR/RDA. Based on average amount consumed by healthy individuals, can be used as a goal for an individual
UL?
Tolerable Upper Intake Level…highest regular intake from ALL sources likely to pose no risk of adverse health effects for most healthy individuals
In what range do you want to keep your DRIs?
Between the RDA.Ai and the UL
2 reference values for energy intakes?
Estimated Energy Requirement (EER) and Acceptable Macronutrient Distribution Range (AMDR)
EER?
Estimated energy requirement…average energy intake needed to maintain energy balance and good health for a healthy person
AMDR?
Acceptable Macronutrient Distribution Range…recommened ranges of carbs, fats, protein intake as a % of total energy. Meeting the AMDRs will help to ensure adequate energy and nutrients while decreasing the risk of chronic diseases
AMDRs for adults?
45-65% energy from carbs, 20-35% energy from fat, and 10-35% energy from protein
4 possible uses of DRIs by Health Canada?
1, assessments of diets of individuals and groups 2. design and evaluation of diets in a variety of institutions 3. creation of nutrition guidelines and education programs 4. development of regulations around the nutritional quality of the food supply
Points to consider when using the DRIs?
- DRIs apply to healthy individuals 2. Recommendations are for the majority 3. Goals should be met through a variety of foods 4. Recommendations are for average daily intakes and day to day variability is expected
Metabolism?
Process by which nutrients are broken down to yield energy or used to make body structures
Nutrigenomics?
the science of how nutrients affect the activities of genes
Nutrigenetics?
How genes affect the interactions between diet and disease
Examples of epidemiological studies?
Cross sectional studies, case control sutdies, cohort studies
What are epidemiological studies?
Determine the incidence and distribution of disease in a population
Strengths and weaknesses of epidemiological studies?
Strengths: can narrow down possible causes, can raise questions to pursue through other types of studies Weaknesses: cannot control variables that may influence the development of the prevention of the disease, cannot prove cause and effect
Examples of experimental trials?
Laboratory based studies and human intervention/clinical trials
What are lab based studies?
explore the efects of a specific variable on a tissue, cell, or molecule. Conducted in test-tubes (in vivo) and on animals (in vivo)
Strengths and weaknesses of lab based studies?
Strengths: can control conditions and can determine effects of a variable Weaknesses: cannot apply results from test tubes or animals to human beings
Human intervention or clinical trial strength and weaknesses?
Strengths: can control conditions for the most part and can apply findings to some groups of human beings Weaknesses: cannot generalize findings to all human beings, cannot use certain treatments for clinical or ethical reasons
Adequacy?
Diet provides al essential nutrients, fibre, and energy in amount sufficient for health
Balance?
Foods and food groups are obtained in appropriate proportions
Energy control?
Energy in is balanced with energy out
Nutrient density?
Nutrients provides by a food relative to the amount of energy provides
Empty calorie foods?
Foods that provide a lot of energy (kcal) but not any nutrients
Moderation?
Avoiding excess
Variety?
eating a wide selection of foods
What are the 6 principles of diet planning?
Adequacy, balance, energy control, nutrient density, moderation, and variety
What are food group plans?
Diet planning tools that sort foods into groups based on nutrient content and other common attributes (e.g. commodity group, common use) and then specify that people should eat certain amounts of foods from each group
Eating Well with Canada’s Food Guide provides guidance on both the ____ and ____ of food choices?
Quantity and Quality
Eating Well with Canada’s Food Guice is designed to meet?
DRIs
Following Eating Well with Canada’s Food Guide will help people to?
Get enough vitamins, minerals, and other nutrients. Reduce the risk of obesity, type II diabetes, heart disease, certain types of cancers, and osteoporosis. Achieve overall health and vitality.
Four food groups for EWWCFG?
Veggies and Fruit. Grain Products. Milk and alternatives. Meat and alternatives.
Serving size for fresh, frozen, or canned veggies?
125mL of 1/2 C
SS for leafy cooked leafy veggies?
125 mL or 1/2 C
SS for leafy raw veggies?
250 mL or 1 C
SS for fresh, frozen, or canned fruit?
1 fruit or 125 mL or 1/2 C
SS for 100% juice?
125 mL or 1/2 C
SS for bread?
1 slice or 35 g
SS for bagels?
1/2 bagel or 45 g
SS for flat breads?
1/2 pita and 1/2 tortilla or 35 g
SS for cooked rice, bulgur, or quinoa?
125 mL or 1/2 C
SS for cold cereal?
30 g
SS for cooked cereal?
175mL or 2/4 C
SS for cooked pasta or couscous?
125 mL or 1/2 C
SS for milk or powdered milk?
250 mL or 1 C
SS for canned milk?
125 mL or 1/2 C
SS for fortified soy beverage?
250 mL or 1 C
SS for yogurt?
175 g or 3/4 C
SS for kefir?
175 g or 3/4 C
SS for cheese?
50g or 1.5 oz
SS for cooked fish, shellfish, poultry, lean meat?
75 g/2.5 oz or 125 mL/0.5C
SS for cooked legumes?
175 mL or 3/4 C
SS for tofu?
150 g or 175 mL or 3/4 C
SS for eggs?
2 eggs
SS for peanut butter or nut butters?
30 mL or 2 Tbsp
SS for shelled nuts and seeds?
60 mL or 1/4 C
How much unsaturated fats should be included in your diet each day?
20 to 40 mL or 203 Tbsp. This includes oils used for cooking, salad dressings, margarine, and mayo. Limit butter, hard margarine, and shortening/lard.
How many glasses of lower fat milk should you drink each day?
500 mL or 2 cups
How much of your grains should be whole grain?
About half
What 3 things should you liimit in your diet?
Fat, added sugars, and sodium
What should you eat at least one of each day?
One dark green (vitamin A and folate) and one orange vegetable (beta carotene)
How many food guide servings should you have a fish each week?
2…choose fatty fish like herring, char, salmon, etc.
2 overall recommendations from EWWCFG?
Enjoy a variety of foods from the four groups and satisfy your thirst with water
How much moderate to vigorous activity is recommended for adults?
2.5 hours per week
Mandatory nutrition info on a food label?
Nutrition facts table and ingredient/allergen list
5% daily value is considered?
A little
15% DV is considered?
a lot
Ingredients are listed in the ingredient list by what?
By weight, from the most to the least
What must be clearly displayed on the food ingredients list?
Food allergens, sulphites, and gluten
Exchange lists?
diet-planning tools that organize foods by their proportions of carbs, fats, and protein. Foods on any single list can be used interchangeably.
Processed foods?
Foods that have been treated to change their physical, chemical, microbiological, or sensory properties
Fortified foods?
The addition to a food of nutrients that were NOT originally present or present in insignificant amounts.
Refined?
The process by which the coarse parts of a food are removed. When wheat is refined into flour, the bran, germ, and huse are removed, leaving only the endosperm.
Bran?
protective coating around the kernel that is rich in nutrients and fibre
Germ?
seed that grows into a wheat plant, so it is especially rick in vitamins and minerals to support new life
Endosperm?
contains mostly starch and some protein
Enriched?
The addition to a food of nutrients that were lost during processing so that the food will meet a specified standard
Whole-grain?
A grain that maintains the same relative proportions of starchy endosperm, germ, and bran as the original
Examples of whole grains?
amaranth, barley, buckwheat, bulgur, corn, couscous, millet, oats, qunioa, rice, whole rye, whole wheat
Substitute foods?
Foods that have the same nutritional value as another food, but are not physically similar, such as stimulated egg products
Imitation foods?
Foods that substitute for and resemble another food in flavour, texture, appearance, and nutritional value. Must appear on food label.
Diet related nutrient claims?
Statements that characterize the quantity of a nutrient in food