Learning Objectives (Chapters 1-5) Flashcards
Define the common terms in nutrition listed in the course notes; (Chapter 1)
- Diet: The foods and beverages a person
usually eats and drinks - Food: Any substance that the body can take in
and assimilate that will enable it to stay alive
and healthy
List the six classes of nutrients and their division into two subgroups; (Chapter 1)
- Energy Providing Nutrients:
- Carbohydrates
- Fat
- Protein
- Other Nutrients:
- Water
- Vitamins
- Minerals
Differentiate between essential, non essential and conditionally essential nutrients; (Chapter 1)
- Essential = need from food
- Non-Essential = body makes it
- Conditionally Essential = need from food only sometimes.
Define calorie and recall the food energy provided by carbohydrates, protein, fat and alcohol; (Chapter 1)
- Calorie values of energy-yielding nutrients
- Carbohydrate: 4 Cal/g (=kcal/g)
- Protein: 4 Cal/g
- Fat (lipid): 9 Cal/g
- Alcohol: 7 Cal/g
- Provides energy, but not a nutrient
Describe the five characteristics of a healthy diet; (Chapter 1)
- Adequate in essential nutrients, fiber and energy
- Balance in nutrients and food types
- Calorie control: foods provide proper amount of energy to maintain healthy body weight
- Moderation in fat, salt, sugar, or other unwanted constituents
- Variety: choose different foods each day
Describe the factors that play a role in food choices;(Chapter 1)
- Availability
- Cost
- Convenience
- Emotional
- Social
- Cultural Factors
- Advertising
- Habit
- Personal preference
- Genetic inheritance
- Positive associations
- Health
Discuss nutrient density;(Chapter 1)
- “A way to assess which foods are the most nutritious”
- Nutritious vs donut breakfast
Differentiate between the different food types; (Chapter 1)
- Carbohydrates: These are your body’s main source of energy.
- Proteins: Essential for growth, repair, and maintenance of body tissues.
- Fats: Important for energy storage, insulation, and protecting organs.
- Vitamins: Essential for various body functions like immunity and energy production.
- Minerals: Important for bone health, nerve function, and other body processes.
- Alcohol: Not essential for nutrition but provides calories (7 kcal/g).
Differentiate between the four research designs discussed; (Chapter 1)
- Case studies: individuals
- Epidemiological study (e.g., case control, cohort): populations
- Intervention study (e.g., randomized controlled trial): populations with manipulation
- Laboratory study: tightly controlled conditions
Identify characteristics of valid nutrition information and nutrition quackery.(Chapter 1)
- Valid Nutrition Information
- Scientific Evidence: Based on peer-reviewed studies and scientific research.
- Qualified Experts: Provided by professionals like registered dietitians (RDs) or doctors specializing in nutrition.
- Reliable Sources: Comes from reputable sources like health organizations (e.g., WHO, CDC) or academic institutions.
- Nutrition Quackery
- Too Good to Be True: Promises quick fixes, miracle cures, or dramatic results without much effort (e.g., “Lose 10 lbs in 1 week!”).
- Lack of Peer Review: Claims are not supported by peer-reviewed journals or are dismissed by mainstream science.
Describe the advantages and disadvantages of the different methods for food intake analysis;(Chapter 2)
- Diet recall, usually 24 hours (24-hr recall)
- Advantage: Easy for client
- Disadvantage: Relies on memory, day may not be typical, client may not be truthful
- Diet record, usually 3-5 days
- Advantage: Does not rely on memory
- Disadvantage: High burden, client may change eating habits because of recording
- Food frequency questionnaire (FFQ)
- Advantage: Easy, quick to complete
- Disadvantage: May not include all foods eaten, some clients have difficulty figuring out where they fit in a range (e.g., how often do you eat cheese? 1x/week, 3-5x/week, etc.), intake may vary day to day
Define the Dietary Reference Intake (DRI) terms – RDA, EAR, AI, UL and AMDR, and describe their use (Chapter 2)
- RDA (Recommended Dietary Allowances): intake goals for individuals
- EAR (Estimated Average Requirements): intake goals for given stages of life and gender groups
- AI (Adequate Intakes): goals for individuals when insufficient scientific data for setting RDA
- UL (Tolerable Upper Intake Levels): maximum amount that is safe
- AMDR (Acceptable Macronutrient Distribution Range): ranges of intake for
energy containing nutrients
Discuss the factors considered in the creation of the DRIs and the populations for which these recommendations would not apply; (Chapter 2)
- Factors considered:
- BMI, reference weight and height
- Age: to account for physiological changes of lifecycle
- Time: not based on 1 day of food intake; rather, an average consumption
Describe how Canada’s Food Guide (CFG) can help Canadians to achieve the five characteristics of a health diet (from Unit 1); (Chapter 2)
Canada’s Food Guide (CFG) helps Canadians achieve the five characteristics of a healthy diet by promoting balanced eating habits that are tailored to support overall health.
Identify the food groups that should fill our plate each meal according to CFG’s Eat Well Plate, the key nutrients found in each food group, and food sources; (Chapter 2)
- Vegetables and Fruits (Half the Plate)
- Whole Grains (One-Quarter of the Plate)
- Protein Foods (One-Quarter of the Plate)
Apply the recommendations that CFG makes for each food group and the Healthy Eating Habits for each food group to your own dietary intake;(Chapter 2)
- Application to Your Dietary Intake:
- Breakfast: Swap sugary cereals with oatmeal or whole-grain toast. Add berries or sliced banana on top.
- Lunch: Prepare a salad with leafy greens, tomatoes, cucumbers, chickpeas, and a side of whole-grain bread.
- Dinner: Include grilled chicken or a plant-based protein (like tofu), roasted veggies, and brown rice or quinoa.
- Snacks: Choose fruits, unsalted nuts, or raw veggies instead of chips or processed snacks.
- Beverages: Drink water throughout the day, and limit sugary drinks like soda or juice.
Discuss the standards for Canadian food labeling and identify the nutrients found on a Nutrition Facts label; (Chapter 2)
-To standardize nutrition labeling and food claims
- To help consumers make informed choices
- Calories
- Fat
- Cholesterol
- Sodium
- Vitamins / Minerals
Identify the nutrient content claims and diet related health claims allowed in Canada; (Chapter 2)
- A diet low in sodium and high in potassium, and the reduction of risk of hypertension;
- A diet adequate in calcium and vitamin D, and the reduction of risk of
osteoporosis; - A diet low in saturated fat and trans fat, and the reduction of risk of heart disease;
- A diet rich in vegetables and fruits, and the reduction of risk of some types of cancer; and
- Minimal fermentable carbohydrates in gum, hard candy or breath-freshening products, and the reduction of risk of dental caries.
Define phytochemical and functional food and discuss their potential role in health using specific examples from the course notes (Chapter 2)
- Phytochemicals:
- Non-nutrient compounds derived from plants
- Have biological activity in the body
- May support health beyond roles of traditional nutrients
- Functional Foods:
- Similar to conventional foods
- Consumed as part of usual diet
- Demonstrated physiological benefits or
ability to reduce chronic disease risk beyond
basic foods
Describe the levels of organization in the body (Chapter 3)
Cells → Tissues → Organs → Body System
Discuss how nutrients are transported; (Chapter 3)
- Absorption in the Digestive System
- Transport via the Bloodstream
- Lymphatic System
- Distribution to Cells
Discuss the role of hormones and the nervous system in nutrition; (Chapter 3)
- Hormones:
- Hormones are messengers in the body that help regulate nutrition.
- Insulin: Lowers blood sugar by helping cells take in glucose after meals.
- Hormones are messengers in the body that help regulate nutrition.
- Nervous System:
- The nervous system helps control hunger and digestion.
- It sends signals to the brain when you need food, making you feel hungry.
- It also regulates the release of digestive juices to help break down food.
Describe the “fight, flight, freeze” reaction; (Chapter 3)
The “fight, flight, freeze” reaction is a natural and instinctive response to stress or danger. It prepares the body to either confront a threat, escape from it, or remain still to avoid detection.
Identify the five tastes our taste buds can detect;(Chapter 3)
- Sweet
- Sour
- Salty
- Bitter
- Umami
Discuss the role of different organs in digestion and absorption (Chapter 3)
- Mouth
- Role: Begins the digestion process.
- Esophagus
- Role: Transports food to the stomach.
- Stomach
- Role: Further breaks down food.
- Small Intestine
- Role: Main site for digestion and absorption.
- Pancreas
- Role: Produces digestive enzymes.
- Liver
- Role: Processes nutrients.
- Gallbladder
- Role: Stores bile.
- Large Intestine
- Role: Absorbs water and forms waste.
Describe the process of digestion from mouth to rectum noting key nutrients at each location; (Chapter 3)
- Mouth
- Process: Food is chewed and mixed with saliva.
- Key Nutrients:
- Carbohydrates: Saliva contains the enzyme amylase, which begins breaking down starches into simpler sugars.
- Esophagus
- Process: Food is swallowed and moved to the stomach through muscle contractions (peristalsis).
- Key Nutrients: No significant digestion occurs here, but food is prepared for further breakdown in the stomach.
- Stomach
- Process: Food is mixed with gastric juices (acid and enzymes).
- Key Nutrients:
- Proteins: The enzyme pepsin begins breaking down proteins into smaller peptides.
- Fats: Some digestion of fats begins here, but it is limited due to the acidic environment.
- Small Intestine
- Process: Chyme from the stomach mixes with bile (from the liver) and pancreatic juices (from the pancreas).
- Key Nutrients:
- Carbohydrates: Further broken down into simple sugars (like glucose) by pancreatic enzymes (like amylase).
- Proteins: Broken down into amino acids by pancreatic enzymes (like trypsin).
- Fats: Emulsified by bile and broken down into fatty acids and glycerol by pancreatic lipase.
- Vitamins and Minerals: Absorbed directly through the intestinal walls.
- Large Intestine (Colon)
- Process: Absorption of water and electrolytes, and formation of waste.
- Key Nutrients:
- Water: Most of the water is absorbed here, which helps solidify waste.
- Electrolytes: Important minerals (like sodium and potassium) are also absorbed.
- Remaining Nutrients: Some vitamins produced by gut bacteria (like vitamin K) may be absorbed.
- Rectum
- Process: Storage of waste before elimination.
- Key Nutrients: No nutrient absorption occurs here. The waste is prepared for excretion as feces.
Describe the mechanical and chemical aspects of digestion at the different locations in the body;(Chapter 3)
- Mouth
- Mechanical Digestion:
- Chewing (Mastication): Teeth break food into smaller pieces, increasing the surface area for enzymes to work on.
- Chemical Digestion:
- Saliva: Contains the enzyme salivary amylase, which begins breaking down carbohydrates (starches) into simpler sugars.
- Mechanical Digestion:
- Esophagus
- Mechanical Digestion:
- Peristalsis: Wave-like muscle contractions push the food bolus down from the throat to the stomach.
- Chemical Digestion:
- Minimal: No significant chemical digestion occurs here; it mainly serves as a passageway.
- Mechanical Digestion:
- Stomach
- Mechanical Digestion:
- Churning: Muscles in the stomach wall mix food with gastric juices, turning it into a semi-liquid called chyme.
- Chemical Digestion:
- Gastric Juices: Contains hydrochloric acid (HCl) and the enzyme pepsin, which begins breaking down proteins into smaller peptides. The acid also kills bacteria.
- Mechanical Digestion:
- Small Intestine
- Mechanical Digestion:
- Segmentation: Rhythmic contractions of the intestinal walls mix chyme with digestive juices and enhance absorption.
- Chemical Digestion:
- Bile: Produced by the liver and stored in the gallbladder, bile emulsifies fats, making them easier to digest.
- Pancreatic Enzymes:
- Amylase: Breaks down carbohydrates into simple sugars.
- Proteases (like trypsin): Break down proteins into amino acids.
- Lipase: Breaks down fats into fatty acids and glycerol.
- Mechanical Digestion:
- Large Intestine (Colon)
- Mechanical Digestion:
- Mass Movements: Strong contractions move waste toward the rectum.
- Chemical Digestion:
- Bacterial Fermentation: Gut bacteria help break down remaining carbohydrates and produce some vitamins (like vitamin K). However, most chemical digestion has already occurred by this stage.
- Mechanical Digestion:
- Rectum
- Mechanical Digestion:
- Storage: Waste is stored in the rectum until elimination.
- Chemical Digestion:
- Minimal: No digestion occurs here; the focus is on storage and excretion of waste.
- Mechanical Digestion:
Discuss common digestive problems (heartburn, gas, diarrhea, constipation) and strategies for dealing with them; (Chapter 3)
- Heartburn
- Description: A burning sensation in the chest caused by stomach acid backing up into the esophagus (acid reflux).
- Strategy to Manage:
- Eat Smaller Meals: Reduces pressure on the stomach.
- Gas
- Description: Buildup of gas in the digestive tract, leading to bloating, discomfort, and flatulence.
- Strategies to Manage:
- Eat Slowly: Reduces the amount of air swallowed.
- Diarrhea
- Description: Frequent, loose, and watery stools often caused by infections, food intolerances, or digestive disorders.
- Strategies to Manage:
- Stay Hydrated: Drink plenty of fluids (water, broth) to replace lost fluids.
- Constipation
- Description: Infrequent bowel movements or difficulty passing stools.
- Strategies to Manage:
- Increase Fiber Intake: Eat more fruits, vegetables, whole grains, and legumes.
Identify the recommendations for alcohol consumption and common serving sizes;(Chapter 3)
- 12 oz beer = 150 cals (light beer = 100 cals)
- 5 oz wine = 125 cals (dessert wine = 210 cals)
- 1.5 oz hard liquor = 105 cals
- (86 proof = 43% alcohol)
- 8 oz soft drink = 100 cals
Describe the digestion, absorption and metabolism of alcohol; (Chapter 3)
- Digestion
- Process: Alcohol is not digested like food. Instead, it is rapidly absorbed into the bloodstream once consumed.
- Absorption
- Rapid Absorption:
- About 20% of alcohol is absorbed directly through the stomach lining into the bloodstream.
- The remaining 80% is absorbed in the small intestine.
- Rapid Absorption:
- Metabolism
- Liver Processing:
- Once in the bloodstream, alcohol is primarily metabolized in the liver.
- Liver Processing:
Discuss the potential benefits and negatives of alcohol consumption.(Chapter 3)
- Potential Benefits
- Cardiovascular Health: Moderate intake may lower the risk of heart disease by increasing good cholesterol (HDL) and reducing blood clots.
- Social Benefits: Alcohol can promote relaxation and social interaction, which can have positive effects on mental health.
- Negatives
- Addiction: Alcohol can be addictive, leading to alcohol use disorder.
- Liver Damage: Excessive consumption can lead to liver diseases, such as fatty liver, hepatitis, or cirrhosis.
- Increased Risk of Cancer: Heavy drinking is associated with a higher risk of various cancers (like liver, breast, and mouth cancer).
Describe the different types of carbohydrates, and identify food sources; (Chapter 4)
- Simple CHO (sugars)
- Complex CHO or polysaccharides (starch and fibre)
Differentiate between the different types of fibre, describe their roles in health, and identify
food sources; (Chapter 4)
- Dietary Fiber
- Description: A type of carbohydrate that the body cannot digest. It is important for digestive health and has various health benefits.
- Water-Soluble Fiber
- Description: This type of fiber dissolves in water to form a gel-like substance.
- Roles in Health:
- Lowers Cholesterol: Helps reduce levels of LDL (bad cholesterol) by binding to cholesterol in the digestive system.
- Food Sources:
- Oats, Barley, Beans and lentils, Fruits (like apples, oranges, and berries), Vegetables (like carrots and broccoli)
- Water-Insoluble Fiber
- Description: This type of fiber does not dissolve in water and adds bulk to the stool.
- Roles in Health:
- Promotes Regularity: Helps prevent constipation by adding bulk to the stool and promoting movement through the digestive tract.
- Food Sources:
- Whole grains (like whole wheat bread, brown rice, and quinoa), Nuts and seeds, Vegetables (especially the skins of potatoes, green beans, and cauliflower)
Identify the dietary recommendation for carbohydrates; (Chapter 4)
Carbohydrates should make up 45-65% of your total daily caloric intake. It’s important to focus on consuming whole grains, fruits, vegetables, and legumes while limiting added sugars and refined grains.
Define refined, enriched and whole-grain, and describe how to identify a whole-grain bread; (Chapter 4)
- Refined
- the husk, germ and bran have been removed lower in nutrients and fibre
- Enriched
- some or all of the nutrients lost when the flour was processed have been added back
Describe the roles of carbohydrates in the body and in foods; (Chapter 4)
- Mouth: A little bit of digestion starts here with saliva breaking down starch (about 5%).
- Stomach: Food is mixed into a liquid but no digestion of carbs occurs here.
- Small Intestine:
- Pancreatic enzymes break starch into smaller sugars (disaccharides).
- Enzymes on the intestinal wall turn disaccharides into simple sugars (glucose, fructose, and galactose).
- Fiber: Moves through the digestive system unchanged and helps with gut health.
Describe the digestive fate of carbohydrates; (Chapter 4)
- Mouth:
- Salivary Amylase: When you chew food, saliva contains an enzyme called salivary amylase that begins breaking down starches into smaller sugars (about 5% of starch digestion).
- Stomach:
- Mechanical Digestion: Food is mixed into a semi-liquid form called chyme.
- No Carbohydrate Digestion: The stomach does not digest carbohydrates; it primarily focuses on breaking down proteins.
- Small Intestine:
- Pancreatic Amylase: Once chyme enters the small intestine, the pancreas releases pancreatic amylase, which continues to break down starch into disaccharides (two sugar units).
- Intestinal Enzymes: Enzymes on the wall of the small intestine break down disaccharides into monosaccharides (simple sugars) like glucose, fructose, and galactose.
- Absorption:
- Into the Bloodstream: The monosaccharides are absorbed through the intestinal lining into the bloodstream.
- Transport to the Liver: They are then transported to the liver for processing.
- Liver Processing:
- Conversion: The liver converts galactose and fructose into glucose.
- Storage: Glucose can be used for immediate energy, or excess glucose can be stored as glycogen for later use.
- Colon:
- Fiber: Any undigested carbohydrates, mainly fiber, travel to the colon. Fiber is not broken down but helps with digestion and promotes healthy bowel movements.
Differentiate between lactose intolerance and milk allergy; (Chapter 4)
- Lactose Intolerance: A digestive issue due to lack of lactase, leading to discomfort after consuming lactose. Managed by reducing or eliminating lactose.
- Milk Allergy: An immune response to milk proteins, causing allergic reactions. Managed by avoiding all milk and dairy products.
Differentiate between hyperglycemia, and hypoglycaemia; (Chapter 4)
- Hyperglycemia
- High Blood Glucose
- Hypoglycemia
- Low Blood Glucose
Discuss the negative effects on health of low carbohydrate diets; (Chapter 4)
- Energy Levels: Can lead to fatigue and low energy since carbohydrates are the body’s main energy source.
- Nutrient Deficiencies: May result in missing essential vitamins, minerals, and fiber found in fruits, vegetables, and whole grains.
- Digestive Issues: Lack of fiber can cause constipation and other digestive problems.
- Keto Flu: Initial symptoms like headaches, dizziness, and irritability when starting very low-carb diets.
- Mood Changes: Can impact mood and mental clarity due to low energy levels and changes in brain function.
Describe glycemic index and identify low and high glycemic index foods;(Chapter 4)
- A measure of how quickly foods raise blood sugar levels after consumption.
- Low GI Foods: These raise blood sugar slowly.
- Examples: Lentils, whole grains, beans, non-starchy vegetables, and most fruits.
- High GI Foods: These raise blood sugar quickly.
- Examples: White bread, sugary snacks, soft drinks, and white rice.
- Low GI Foods: These raise blood sugar slowly.
Discuss the different types of diabetes (Chapter 4)
- Type 1 Diabetes: An autoimmune condition where the body doesn’t produce insulin.
- Type 2 Diabetes: The body becomes resistant to insulin or doesn’t produce enough insulin. Often linked to obesity.
- Gestational Diabetes: Occurs during pregnancy and usually resolves after giving birth.
Risk factors for developing diabetes, warning signs of diabetes, effects of poor blood sugar control, and management strategies (Chapter 4)
- Risk Factors for Developing Diabetes
- Obesity: Excess weight, especially around the abdomen.
- Family History: Genetics can play a role.
- Age: Increased risk as age increases, particularly after 45.
- Physical Inactivity: Lack of exercise contributes to weight gain and insulin resistance.
- Warning Signs of Diabetes
- Increased thirst and hunger
- Frequent urination
- Fatigue
- Blurred vision
- Slow healing of cuts or wounds
- Effects of Poor Blood Sugar Control
- Long-term damage to organs (kidneys, eyes, nerves)
- Increased risk of heart disease and stroke
- Poor wound healing
- Risk of diabetic complications (e.g., neuropathy, retinopathy)
- Management Strategies
- Diet: Eat a balanced diet with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
- Exercise: Regular physical activity to improve insulin sensitivity.
- Monitoring: Regular blood sugar monitoring.
- Medications: As prescribed by a healthcare provider (for Type 1 and Type 2 diabetes).
Discuss the role of sugar in health (Chapter 4)
- Energy Source: Provides a quick source of energy for the body.
- Mood Effects: Can temporarily boost mood but may lead to crashes later.
- Health Risks: Excessive sugar intake can contribute to weight gain, dental problems, and increased risk of chronic diseases like Type 2 diabetes and heart disease.
Differentiate between sugar alcohols and artificial sweeteners; (Chapter 4)
- Sugar Alcohols
- Sugar alcohols are a type of carbohydrate that are derived from sugars and starches.
- Ex: Common sugar alcohols include xylitol, erythritol, and sorbitol.
- Artificial Sweeteners
- Artificial sweeteners are synthetic substances that provide sweetness without the calories of sugar.
- Ex: Common artificial sweeteners include aspartame, sucralose, and saccharin.
Explain the usefulness of fats in the body and in food; (Chapter 5)
- Energy Source: Fats provide a concentrated source of energy (9 calories per gram).
- Nutrient Absorption: They help absorb fat-soluble vitamins (A, D, E, K).
- Cell Structure: Fats are essential for building cell membranes.
- Hormone Production: Fats are involved in hormone synthesis.
- Flavor and Texture: In food, fats enhance flavor and improve texture.
Identify the nutrition recommendations for dietary fats; (Chapter 5)
- Polyunsaturated fatty acids - DRI:
- 5-10% energy from linoleic acid (omega 6)
- 0.6-1.2% energy from linolenic acid (omega 3)
- Cholesterol:
- DRI: minimize intake within context of healthy diet
- Only about 1/3 population responds to lowering dietary cholesterol
intake - Limit eggs, shellfish, liver, etc. but these are also nutritious foods
Describe how fatty acids are classified and provide examples of each; (Chapter 5)
- Saturated Fatty Acids: No double bonds (e.g., butterfat, coconut & palm oils).
- Monounsaturated Fatty Acids (MUFA): One double bond (e.g., Canola & olive oils).
- Polyunsaturated Fatty Acids (PUFA): Multiple double bonds (e.g., plant & fish oils).
Explain the difference (in structure and on health) between saturated, unsaturated, and trans
fats, and identify food sources of each; (Chapter 5)
- Saturated Fats:
- Structure: No double bonds; straight chains.
- Health: Can raise LDL (bad) cholesterol levels.
- Food Sources: Red meat, butter, full-fat dairy, coconut oil.
- Unsaturated Fats:
- Structure: One or more double bonds; bent chains.
- Health: Generally considered heart-healthy; lower LDL cholesterol.
- Food Sources: Olive oil, avocados, nuts, fatty fish.
- Trans Fats:
- Structure: Partially hydrogenated; creates a straight structure.
- Health: Raise LDL cholesterol and lower HDL (good) cholesterol.
- Food Sources: Processed foods, margarine, fried foods.
Describe the process of fat digestion, absorption, transport, and utilization in the body; (Chapter 5)
- Digestion: Begins in the mouth (lingual lipase) and continues in the stomach (gastric lipase). Most digestion occurs in the small intestine with bile salts and pancreatic lipase.
- Absorption: Fatty acids and monoglycerides are absorbed through the intestinal walls and re-formed into triglycerides.
- Transport: Triglycerides are packaged into chylomicrons and enter the lymphatic system, then the bloodstream.
- Utilization: Fat is used for energy, stored in adipose tissue, or used to build cell membranes.
Discuss the role of dietary fats in cardiovascular disease risk; (Chapter 5)
- Saturated and Trans Fats: Increased intake raises LDL cholesterol, increasing heart disease risk.
- Unsaturated Fats: Can lower LDL cholesterol and improve heart health.
Discuss the role of dietary cholesterol on blood cholesterol values; (Chapter 5)
- Dietary Cholesterol: Found in animal products. Recent guidelines suggest dietary cholesterol has less impact on blood cholesterol levels for most people.
- Blood Cholesterol: More affected by saturated and trans fats in the diet.
Identify major risk factors of cardiovascular disease; (Chapter 5)
- High LDL cholesterol
- Low HDL cholesterol
- High blood pressure
- Smoking
- Diabetes
- Obesity
- Physical inactivity
- Poor diet
Discuss dietary interventions to lower the risk of cardiovascular disease;(Chapter 5)
- Increase fruits and vegetables: Rich in fiber, vitamins, and antioxidants.
Choose whole grains: Higher in fiber and nutrients. - Limit saturated and trans fats: Replace with unsaturated fats.
- Increase omega-3 fatty acids: Through fish or supplements.
- Regular physical activity: To maintain a healthy weight and improve heart health.
Discuss the role of essential fatty acids in health; (Chapter 5)
- Function: Essential fatty acids (omega-3 and omega-6) are crucial for brain function, inflammation regulation, and cell structure.
- Health Benefits: Support heart health, cognitive function, and skin health.
Differentiate between omega-3 and omega-6 fatty acids and identify food sources of each; (Chapter 5)
- Omega-3 Fatty Acids: Anti-inflammatory, important for heart health.
- Food Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
- Omega-6 Fatty Acids: Promote inflammation; balance with omega-3 is important.
- Food Sources: Vegetable oils (corn, soybean), nuts, seeds.
Discuss the potential health benefits of omega-3 fatty acids; (Chapter 5)
- Heart Health: Reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias.
- Brain Health: Support cognitive function and may reduce the risk of Alzheimer’s disease.
- Anti-inflammatory Effects: Help with conditions like arthritis and asthma.
Explain the recommended way to increase intake of omega-3 fatty acids;(Chapter 5)
- Eat Fatty Fish: Aim for at least two servings per week.
- Use Omega-3 Rich Oils: Flaxseed oil, walnut oil.
- Consider Supplements: Fish oil or algal oil supplements if needed.
Identify fish heavily contaminated with mercury and fish/seafood lower in mercury; (Chapter 5)
- High in Mercury:
- Shark
- Swordfish
- King mackerel
- Fresh tuna steak
- Tilefish
- Low in Mercury:
- Salmon
- Shrimp
- Canned light Tuna
- Pollock
- Catfish
Discuss the recommendations regarding fish intake related to mercury concerns; (Chapter 5)
Limit high-mercury fish, especially for pregnant women and children. Aim for 2-3 servings of low-mercury fish per week.
Identify ways to lower overall and saturated fat intake at home and when eating out;(Chapter 5)
- At Home: Use healthier cooking methods (grilling, baking), choose lean meats, use plant oils instead of butter.
- Eating Out: Choose grilled options, ask for sauces/dressings on the side, select vegetable-based dishes.
Define artificial fats and fat replacers; (Chapter 5)
- Artificial Fats: Synthetic fats designed to mimic the taste and texture of fats with fewer calories (e.g., Olestra).
- Fat Replacers: Ingredients that provide the mouthfeel of fat without the calories (e.g., soluble fiber, starches).
Discuss the concerns of following low-fat diets;(Chapter 5)
- Nutrient Deficiencies: May lead to inadequate intake of essential fatty acids and fat-soluble vitamins.
- Increased Sugar Intake: Often compensated with added sugars, leading to other health issues.
- Satiety Issues: May lead to increased hunger and overeating.
Discuss both sides of the scientific debate about current lipid guidelines.(Chapter 5)
