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Term 1 > Kin Module 6 > Flashcards

Kin Module 6 Flashcards

1
Q

Macronutrient

A

compounds consume in the largest quantities and that provide the majority of the energy we require

(fats, carbs, proteins)

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2
Q

Micronutrient

A

Vitamins and minerals that are essential for growth, development, health that are required in smaller amounts

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3
Q

Functions of carbohydrates

A
  • Primary role is to provide energy to cells
  • Can store glucose in the form of glycogen
  • build macromolecules
  • ensure proper function of nervous system, heart, kidneys
  • can spare protein and fat for other uses
  • certain types are dietary fibres
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4
Q

Functions of Lipids / adipose tissue in the body

A
  • a primary role to store energy
  • serve as cell membranes
  • surround/insulate organs
  • temperature regulation
  • regulate functions of the body
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5
Q

Two types of lipids

A
  1. Essential fatty acids: needed for normal health
  2. Essential fatty acids: our bodies cannot produce it , must be consumed
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6
Q

Functions of proteins

A
  • provide structural building blocks (amino acids) for many tissues/organs
  • role in conducting most of the chemical reactions
  • can provide energy when not consuming enough carbs/fats
  • includes essential amino acids (9) that needs to be consumed
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7
Q

Functions of vitamins and how many of them are there

A
  • essential organic nutrients for normal development and functioning
  • must be obtained for diet

13 vitamins

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8
Q

Functions of minerals

A
  • essential inorganic elements needed for devel and function
  • originate in the earth and cannot be synthesized
  • must be obtained in diet
  • cofactors that work with proteins for function
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9
Q

Nutrient density and what do nutrient-dense foods contain

A

ratio of nutrient content to k-cals (the total energy)

  • contain vitamins, minerals, complex carbs, lean protein, healthy fats
  • high nutrients relative calorie content
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10
Q

Empty calorie food and beverages

A
  • small nutrient density
  • composed primarily or solely of sugar, fats, oil, alcohol-containing beverages
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11
Q

How to calculate Energy Storage

A

Es = Energy intake - Energy expenditure

+Es = weight gain
-Es = weight loss

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12
Q

Ascorbic acid

A

vitamin c

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13
Q

folic acid

A

vitamin b

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14
Q

retinol

A

vitamin a alpha

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15
Q

alpha tocopherol

A

vitamin e

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16
Q

Energy intake

A

the total chemical energy contained in the foods we eat, primarily from carbs/fats/proteins

17
Q

what macronutrients is the most energy dense

A

lipids

18
Q

what is the major way we store energy

A

60-80% excess energy stored as adipose tissue

19
Q

What is the two compartment model that makes up body composition

A
  1. Fat free (lean) mass (%)
    Muscle, bone, connective tissue,
  2. Body fat mass (%)
    - Essential fat (fat body needs for normal function)
    - Non-essential fat (adipose tissue) (tends to be surrounding visceral internal organs and subcutaneous (under skin)
20
Q

Methods to measure body composition

A
  • bathroom scale
  • Body mass index (biased predictions)
  • waist circumference
  • skin fold calipers (to measure body fat)
  • bio-electric impedance analysis (BIA)
  • Dual energy x- ray absorptionetry (DEXA) (gold standard)
  • densitometry (gold standard)
21
Q

bio-electric impedance analysis (BIA()

A

method to measure body composition, uses an electric current to determine body fat/percentage

22
Q

Dual energy x-ray absorptiometry (DEXA)

A

Gold standard of measuring body composition

23
Q

Densitometry

A

Gold standard to measure body composition by measuring the mass of components of the body

24
Q

What’s the Canada’s food guide

A
  • provides simple dietary analysis, with nutritional goals, from food consumption surveys
  • converts nutrition requirements into practical pattern of food choices
25
Q

What does the Canada food guide recommend

A
  • make half your plate fruits/veg
  • whole grains
  • plant based foods (more fibre/less saturated fats)
26
Q

What does the Canada food guide not recommend

A
  • eat high processed foods
  • eat frozen food/store bought baked goods
27
Q

What information is provided in a food label

A
  • serving size
  • % daily values
  • amount of macro/micronutrients
  • ingredients to determine nutritional value
28
Q

What is daily values (%DV)

A

provides an indication of the amount of macro- and micronutrients contained int the product relative to what an individual requires in a day

29
Q

waist circumference of females with increased risk and substantially increased risk

A
  • more than 80 cm is increased risk
  • more 88 cm is substantially increased risk
30
Q

waist circumference of males with increased risk and substantially increased risk

A
  • more than 94 is increased risk
  • more than 102 is substantially increased risk

Term 1 (21 decks)

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