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BIO 135 - Nutrition And Health > LO 1 - Class 1 > Flashcards

LO 1 - Class 1 Flashcards

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1
Q

When it comes to nutrition what is the scope of practice for dental hygienists?

A
  1. Important for students and professionals to know how to apply sound nutrition principles when assessing, diagnosing, planning, implementing, and evaluating the total care of clients, as well as contribute to the nutritional well-being of the client
  2. Important to remember that it is not the same scope of practice as a nutritionist or a dietitian
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2
Q

Define food

A

Any substance, usually plant or animal origin, that supplies vital nutrients to the body for energy

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3
Q

Define nutrition

A

The process by which living things use food for energy, growth, development, and maintenance

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4
Q

Define energy

A

The ability to do work. A foods energy is measured in calories, if a food does not have calories, it cannot supply energy

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5
Q

Define nutrients

A

A food or substance that is required to be taken in from an outside Source (through the diet) in order to be supplied in adequate amounts

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6
Q

What are macronutrients and micronutrients?

A
  1. Macronutrients provide energy to the body - only proteins, carbohydrates, and fats provide energy
  2. Vitamins and minerals along with water are essential but the body can’t use energy from them
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7
Q

What are the six classes of nutrients?

A
  1. Water
  2. Protein
  3. Carbs
  4. Fats
  5. Minerals
  6. Vitamins
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8
Q

What is the importance of water?

A
  1. Water is the hub of all biochemical processes in the body - it is contain considered the most important nutrient in the body
  2. Water is vital for transporting nutrients to cells, as a digestive aid, and for moving waste products out of the body
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9
Q

What are the factors that influence food intake?

A
  1. Age
  2. Culture
  3. Upbringing
  4. Budget
  5. Lifestyle (student, shift worker, construction worker)
  6. Personal likes and dislikes
  7. Illness such as chemotherapy patients, morning sickness
  8. Allergies and food intolerances
  9. Decreased sense of taste or smell
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10
Q

You need to work within the parameters of ________ to ensure the best nutrition possible for your client

A

Your client’s situation

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11
Q

What are the two principles of good nutrition?

A
  1. Variety and rotation - reduces chances of nutrient deficiencies
  2. There is no one perfect diet - we are all biochemically unique and nutritional needs change over time and according to circumstances
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12
Q

Describe essential and non-essential nutrients

A

The distinction is simply whether a nutrient is one the body can make on its own (e.g. vitamin A synthesis from beta-carotene) versus a nutrients that must be acquired through the diet

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13
Q

What is the recommended intake of nutrients?

A
  1. Dietary Reference Intakes (DRIs) - the current system established by nutritionists from the US and Canada, focuses on amounts necessary to improve long-term health and wellness by reducing chronic disease (preventative nutrition) and establish maximum safe levels of tolerance (upper limits)
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14
Q

What is the food guide system for?

A

Used to help translate technical nutritional needs into usable guidelines that clients can relate to, and practitioners can use

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15
Q

What are Health Canada’s responsibilities?

A
  1. Establish policies, setting standards, and providing advice and information on the safety and nutritional value of food
  2. Promoting the nutritional Health and well-being of Canadians by collaboratively defining, promoting and implementing evidence-based nutritional policies and standards
  3. Administering the provisions of the food and drug act that relate to public health, safety, and nutrition
  4. Evaluating the safety, quality, and effectiveness of veterinary drugs
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16
Q

Health Canada unveiled the newest guide to healthy eating entitled _______ in ________

A
  1. Eat well. Live well.
  2. January 2019
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17
Q

Describe the improvements of the new Canada food guide

A
  1. Vegetables, fruit, whole grains, and proteins are consumed more regularly
  2. Plant-based protein options are consumed more often
18
Q

Describe proper eating at a high level

A
  1. A quarter of foods consumed are protein, a quarter of food consumed or whole grains, and half of foods consumed are fruits and vegetables
  2. More unsaturated fat should be eaten than saturated fat
  3. Cultural preferences and food traditions should be taken into account
  4. Make water your drink of choice
19
Q

_______ improves diet quality among indigenous peoples

A

Traditional food

20
Q

_______ has an impact on the environment

A

Food choices

21
Q

When it comes to fruits and vegetables, what does the Canada food guide emphasize?

A
  1. Eating a variety of vegetables each day
  2. Having vegetables and fruit more often than juice
  3. Enjoying vegetables and fruit prepared with little or no added fat, sugar, or salt
  4. Having vegetables steamed, baked or stir fried instead of deep fried
22
Q

When it comes to protein choices, what does the Canada food guide emphasize?

A
  1. Incorporating meat alternatives such as beans, lentils, and tofu
  2. Selecting lean meats and alternatives prepared with little or no added fat or salt
  3. Including a small amount of unsaturated fat each day
  4. Limiting processed food and beverages which contribute to excess sodium, free sugars, or saturated fat that undermine healthy eating
23
Q

When it comes to grains, what does the Canada food guide emphasize?

A
  1. Aim for whole grain breads, pastas, and rice - whole grains provide higher concentrations of nutrients and fiber that stay longer in the body than refined carbohydrates and contribute to a smooth and steady rise in the blood sugar without spikes and energy
  2. Aim for high fiber grains - fiber helps keep blood glucose levels stable, assists in escorting cholesterol out of the body, and AIDS in bowel health
  3. Aim for high fiber breads and breakfast cereals - look for a minimum of 2 g of fiber per 100 calories
24
Q

What should you know about meat and alternatives?

A
  1. Have meat alternatives such as beans, lentils, and tofu
  2. Eat at least two servings of fish each week
  3. Eggs
  4. Peanut butter or other nut Butters
  5. If you eat lunch meats choose those low in salt and fat
25
Q

What should you know about oils and fat?

A
  1. Growing bodies need fat! (Adult bodies do too) the key is to focus on healthy ones
  2. Fish is the best source of vital omega-3 fatty acids
  3. Cook with monounsaturated oils - Olive or canola for frying and in salad dressings
  4. Avocado, nuts, and seeds are excellent sources of healthy fats
  5. Avoid trans fats and limit saturated fats
26
Q

What are the key supplements?

A
  1. Multivitamin
  2. Vitamin D - Health Canada recommends 400 iu’s, the Canadian Cancer society recommends a thousand IUS
  3. Omega-3 fatty acids - very few of us are getting sufficient omega-3s in the diet
27
Q

______ can elevate bad cholesterol (LDL) and decreased good cholesterol (HDL)

A

Trans fats

28
Q

Canadians currently consume over twice the safe upper limit of _______ per year

A

Sodium

29
Q

_______ is the leading cause of type 2 diabetes

A

Sugar

30
Q

How much exercise should we get?

A

Approximately 150 minutes of moderate activity (2.5 hours) per week - 30 minutes 5 days a week

31
Q

When did nutrition labeling become mandatory in Canada for all prepackaged foods?

A

December 2007

32
Q

What should you keep in mind about trans fat when reading product labels?

A

If a product has up to 0.2 g of trans fat, it is allowed to say zero trans fats. Since even a small amount of this fat is dangerous, read labels carefully for sources of trans fats such as vegetable shortening and partially hydrogenated oil

33
Q

What should you take into account about cholesterol when reading food labels?

A

The amount of cholesterol by weight is shown. Unless an individual is particularly sensitive to dietary cholesterol, this may not be as big of a factor in blood cholesterol levels as trans and saturated fats. This is because only a small percentage of dietary cholesterol translates into blood cholesterol

34
Q

What should you take into account about sodium and reading food labels?

A

Since many Canadians consume much more sodium than necessary, most Canadians consume 3400 mg per day. The reality is we should actually consume only 1500 mg of sodium per day

35
Q

What should you take into account about carbohydrates, fiber, and sugars when reading food labels?

A
  1. The total amount of carbohydrates in grams and the quantity of fiber and sugars per serving are provided
  2. Women and men should be aiming to consume in the range of 25 to 35 g of fiber every day respectively
  3. Sugar occurs naturally in food such as milk and fruit
  4. 4 g of sugar is equal to one level teaspoon of sugar
36
Q

What should you take into account about protein when reading food labels?

A

As a building block for our muscles, tissues, and enzymes, protein is very important, so remember to look at the total amount of protein in grams per serving
2. The current recommended daily intake of protein for sedentary adults is 0.8 g per kilogram of body weight

37
Q

What should you take into account about vitamin a, vitamin C calcium, and iron when reading food labels?

A
  1. Not all vitamins and minerals are labeled, these four vitamins and minerals for chosen by health professionals because of their importance for overall well-being
  2. They are listed as only a percent daily value since Health Canada considers different units to confusing for consumers
38
Q

Describe fortifying nutrients

A

In addition to core nutrients, any other nutrients found on the package are those added such as omega-3 fatty acids must be listed. Certain vitamins, minerals, types of fat, sugar alcohols, and starch can be included in this table according to the manufacturers wishes. For example, vitamin D is listed on many dairy products

39
Q

Describe the list of ingredients on food labels

A
  1. A detailed list of ingredients that comprises the food item is required for prepackaged foods.
    2.The ingredient with the highest quantity by weight is listed first, with the rest of the ingredients listed in descending order.
  2. This list can help determine if desirable or undesirable ingredients make up most of the food
40
Q

What do you need to keep in mind about nutrition claims?

A
  1. A nutrition claim characterizes the level of nutrients in a food - low fat, source of fiber, zero trans fat, cholesterol free
  2. In theory consumers use nutrition claims to make informed choices, but in reality, nutrition claims and fancy packaging can be deceptive
41
Q

Describe Health claims

A
  1. Health claims are a type of nutrition claim
  2. The following claims about diet/health relationships are permitted
    1. A healthy diet low in saturated and trans fats may reduce the risk of heart disease
    2. A healthy diet with adequate calcium and vitamin D and regular physical activity help to achieve strong bones and may reduce the risk of osteoporosis
    3. A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer
    4. A healthy diet containing foods high in potassium and low in sodium May reduce the risk of high blood pressure, a risk factor for stroke and heart disease
42
Q

What are the exemptions for mandatory nutrition labeling?

A
  1. Fresh fruits and vegetables
  2. Raw meat and poultry (except when ground), and raw fish and seafood
  3. Food products that are prepared from ingredients or from premixes at the place where they are sold, e.g. bakery items
  4. Products with insignificant amounts of all 13 core nutrients in a normal serving - coffee beans, tea leaves, herbs, spices, and food colors
  5. Alcoholic beverages
  6. Food sold at roadside stands, craft shows, flea markets, fairs, farmer markets, sugar bushes by the same person who made them
  7. Small amounts of food that have been packaged at the retail establishment and sold on site
  8. Individual servings of food intended for immediate consumption that have not been subjected to a process to extend their shelf life - packaged sandwiches sold in canteens, vending machines or refrigerated counters

BIO 135 - Nutrition And Health (9 decks)

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