Lecture 1 Flashcards
Why do we look at nutritional status at each stage of like?
Nutrition at one stage can affect health at future life stages
What can a lack of adequate nutrition in pregnancy lead to?
May affect gene functions that lead to negative metabolic changes that increase the risk of chronic diseases later in life
How does consuming Vitamins D during teen and early adult years for women do in the future?
Reduces the risk of breast cancer for later in life
What are factors affecting nutrient needs?
Age
Growth Stage (growth vs maintenance)
Development Stage (Physical & Mental)
What are the factors affecting food choice?
Ethnicity/Culture Religion Food Cost/Availability Income Personal Taste Psychological Association Time/Commuting
What are the 3 ways someone can eat for?
- Nourishment
- Hunger/Satiety Cues
- Achieve Certain body type
What are the 10 Principles of the science of nutrition?
- Food is a Basic need of humans
- Food Provides energy, nutrients and other substances needed for growth and health
- Health problem related oto nutrition originate within cells
- Poor nutrition can result from both inadequate and excessive intake
- Humans have adaptive mechanisms for managing fluctuating food intake
- Malnutrition can result from poor diets disease states genetic factors or combination of these causes
- Some groups of people are at higher risk of becoming inadequately nourished than others
- Poor nutrition can influence the development of chronic disease
- Adequacy, balance and variety are key characteristics of a healthy diet
- there are no good or bad foods
What is food insecurity?
Lack of ability to acquire safe and nutritious food in a socially acceptable way
Which group of people are most at risk of food insecurity?
Single fam households with one or more young children
On Social Assistance
Aboriginal people living off reserves
How do people get food?
Food banks
Community Kitchen/GArden
School nutrition programs
Meals on wheels
Why do we eat?
Energy
Nutrients
Are calories nutrients?
They are because we get them from nutrients
Why do we need nutrients?
To avoid deficiency
What is the difference between essential and non essential nutrients?
Essential needs to come from an outside source because the body can not make them
What factor affects the amount of nutrients we need?
We don’t want to OD
What are the AMDR ranges?
Acceptable Macronutrient Distribution Ranges
- Carb 45-65%
- Fat 20-35%
- Protein 10-35%
What is the RDA?
Recommended Dietary Allowances
-meets 97-98% of healthy individuals needs
What is the EAR?
Estimated Average Requirements
-Requirements to meed 50% of the healthy individuals
What is the AI?
Adequate Intake
Is expected to meet or exceed the needs of most individuals
What is the UL?
Tolerable upper intake level
Highest level daily n nutrient intake that is likely to pose no risk of adverse health effects in almost all individuals
What is the EER?
Estimated energy requirement
Calculation to determine caloric needs
What is the only source of energy for the brain and CNS?
Carbs
-preferred source of energy for the rest of the body
What are the mono and disaccharides?
Mono
Fructose, glucose and galactose
Di
Sucrose, maltose and lactose
Difference between starch and glycogen?
Starch storage form of Carbs in plants
Glycogen storage form of carbs in animals
What is the DRI for added sugars and fibres?
Sugar: 25% or less of total caloric intake
-WHO says less than 10%
Fibre varies with age and gender
-age and add 5g
What are the components of AAs?
C, H, O, N and a side chain
difference between fat and oils?
Fat solid at room temp, oils liquid
What are fats made of?
Glycerol backbone and 3 fatty acids
What are fats used for in the body?
Cholesterol and sex hormone synthesis
Cell Membranes
Carry fat soluble Vitamins
Provide essential fatty acids in the body
What are the essential fatty acids?
Linoleic acids (6) Alpha linolenic acid (3)
What are common sources of linoleum acid (6)?
Vegetable oils, some meats, and human milk
What is the derivative to Linoleic acid?
Aracadonic acid
- primary structural component of the CNS
- most people get enough 6
What are the sources of alpha linolenic acid (3)?
Vegetable oils
Dark green vegetables
Flaxseeds
What are the derivatives of Alpha linolenic acid?
EPA and DHA
-found directly in fatty cold water fish and shellfish, milk, eggs yogurt and formula
What are the health benefits of Alpha linolenic acid?
Support less inflammation in the body Reduce risk of CVD Retinol Development Brian development in children Overall mental health in adults Immunity
What are characteristics of saturated fat?
All carbons are saturated
Usually solid at room temp
Contibute to poor heart health via increase in LDL (bad) cholesterol in the body
Common sources are animal fat, butter, coconut and palm oil
What happens when there are more than2 double bonds in polyunsaturated fats?
More double bonds, the less stable the fat is, and more susceptible to oxidation from light and heat
How are trans fats created?
Through saturation of an unsaturated fat
Why were trans fats created?
Longer shellfire advertised for lower saturated fats
Where do you find cholesterol ?
Animal products
LDL cholesterol in the body is more affected by total fat intake especially trans and saturated fat intake
What matters most, type of fat or amount of fat?
Type
- aim for unsaturatedd fats especially 3’s
- reduce consumption of SFA and TF
What are minerals?
Inorganic, single compounds that carry a charge in solution
How many minerals are needed for the body to function properly?
15
-opposite charges attract to make bones, cartilage, teeth, other tissues, muscle contraction, fluid and electrolyte balance
What are vitamins?
Chemical substances available in food that perform specific tasks in the body
-14 total
What are the uses of water int he body?
Medium for chemical runs in the body
Energy transformation
Excretion of wastes
Temperature regulation
How do we excrete water?
Urination
Exhalation
Perspiration
What factor influence water needs?
Moving around
Talking
Dry environment
Activity level
Why are cells important for nutrition?
They are the basis of all body tissues and when you have inadequate nutrient availability or the presence of harmful substances can lead to dysfunction in cells tissues and body functions
What can an excess intake of nutrients can lead to?
Toxicity dysfunction or disease
Which nutrients are stored in the body during times of surplus?
Fe
Ca
Vita A
Vit B12
Which Nutrients are excreted in excess?
Vitamin C and water
What helps to control energy intake?
Hunger and appetite
What are the 2 forms of malnutrition ?
inadequate or excessive
Who is at greatest risk for inadequate nutrition?
Infants Pregnant women Breastfeeding moms Frail elderly Ill at any age Poor people
what are the major causes of death in North America?
Chronic diseases
Cancers
Poor lifestyle choices
What can chronic inflammation and oxidative stress are often a result from what?
Low intakes of: protein, veggies, fruit
Excess sugar
High intakes of trans fats
What is the atherogenic ?
Opposite of Mediterranean diet
What can cancer development arise from?
Diet/lifestyle
F/V
Red/Processed meats
Why is variety needed?
Provides the opportunity to meet nutrient needs if one food had different nutrients
What must a nutrition label contain
Serving size Cals Macros Saturated/Trans Fat Cholesterol Na, Ca, Fe Fibre Sugar Vit A and C % Daily Value
What does enrichment mean and what vitamins and minerals are used?
Nutrients are there before processing and are added back into it after processing
B1,2,3 and Fe
What does fortification mean and what vitamins and minerals are used?
Nutrients and minerals. are. added to a. product. when they weren’t present there in the first place
- Vitamin A&D to milk
- Folic Acid to Bread
- Iodine to Salt
What is a prebiotic?
Indigestible fibre like carbs that are broken down by bacteria in the colon and then foster the growth of good bacteria in the gut
What is a probiotic?
Beneficial bacterial grow in food during the fermentation or aging process and can lead to colonies of good bacteria in the digestive tract
What are the benefits of gut bacteria?
- Prevention and treatment of infections in GIT and diarrhea
- Prevention of colon cancer
- Assisting in reduction of triglycerides, cholesterol, glucose
- Decrease dental carries
- Reduced reflux in babies
What are the negatives of gut bacteria?
Probioltics may be harmful to those at risk of blood infections
Possible gas, bloating and constipation for some
How do you do a nutrition assessment at the community level?
Uses broad nutrition and health status indicators
Data can be used for program development
What factor must be considered when nutrition assessment at the community level?
- Household incomes
- Use of government assistance programs
- School breakfast programs
- Age distribution
- Rates of infant mortality
How do you do a nutrition assess meant at the individual?
ABCD
What do we measure for anthropometric assessment?
Wt, Ht, BMI, %Body Fat, Head and Was it circumference
What do you look at for biochemical data?
Nutrient levels Enzyme levels DNA characteristics Hemoglobin Ferritin
What do we look at in terms of clinical data?
Visual assessment by trained RD or other qualified individual
How do we look for dietary data?
Food records
Dietary history
Food frequency
Web dietary assessment
What programs do we use to obtain dietary data?
ESHA
Diet Analysis+
Fitday
What is the DASH diet?
Designed for controlling mild to moderate high blood pressure
-emphasis on F/V, whole grains, low fat dairy products, fish nuts
