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Kin 146 > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

What is the biggest determinant of what we eat

A

taste

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2
Q

What are the three macronutrients

A

carbs, fats, protein

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3
Q

What are the two micronutrients

A

vitamins and nutrients

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4
Q

Which of the micros are organic and which are inorganic

A

vitamins are organic, minerals are not

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5
Q

Are macros organic or inorganic

A

organic

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6
Q

What is the other component of food aside from macros and micros

A

water

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7
Q

How can you tell if something is organic

A

contains carbon

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8
Q

Which nutrient contains nitrogen

A

protein

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9
Q

How much energy (kcal/g) do carbs provide

A

4 kcal/g

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10
Q

How much energy do fats provide

A

9 kcal/g

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11
Q

How much energy do proteins provide

A

4 kcal/g

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12
Q

How much energy does alcohol provide

A

7 kcal/g

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13
Q

How do you calculate kcal of a food

A

for example; a food contains 45g of carbs, 5g of fat, and 10g of protein
- (45x4) + (5x9) + (10x4) = 265 kcal

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14
Q

How to calculate % energy from a given nutrient

A

for example; a food contains 45g of carbs, 5g of fat, and 10g of protein
- (45x4) + (5x9) + (10x4) = 265 kcal

% energy from carbs: (45x4) = 180 — 180/265 = 0.679 (x100) = 67.9% carbs

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15
Q

How many approx nutrients are essential

A

~40

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16
Q

What are some examples of essential nutrients

A
  • amino acids
  • water
  • alpha-linoleic and linoleic acid
  • vitamins
  • minerals
  • electrolytes
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17
Q

What does the body use the energy-yielding nutrients for

A

fuel: supports activity, and stored for later use
raw materials: building body tissues and regulating activity

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18
Q

How many vitamins are there

A

13

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19
Q

Which vitamins are water soluble

A

B and C

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20
Q

Which vitamins are fat soluble

A

A, D, E and K

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21
Q

How many mineral types are essential

A

16

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22
Q

What is the difference between vitamins and minerals

A

vitamins are organic, minerals are not
vitamins are destructible, minerals are indestructible
vitamins yield energy, minerals do not

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23
Q

What is the medium for all of lifes processes

A

water

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24
Q

What does DRI stand for

A

dietary references intakes

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25
Q

What is the DRI

A

guide for nutrition that provides a scientific basis for the development of food guidelines in US and Canada

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26
Q

What estimated percentage of the population is targeted by the estimated average requirements according to the DRI

A

EAR = 50% of the population

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27
Q

What estimated percentage of the population is targeted by the recommended dietary allowances according to the DRI

A

RDA = 98% of the population

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28
Q

What is the range of population targeted by average intakes

A

> 50% to <98%

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29
Q

What are the tolerable upper intake levels

A

the upper intake recommended for the average person

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30
Q

What does AMDR stand for

A

acceptable macronutrient distribution ranges (AMDR)

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31
Q

What are the 3 AMDR ranges

A

45-65% carbs
20-35% fats
10-35% protein

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32
Q

Compare the DRI and AMDR values for carbs

A

for example: DRI = 130g/d x 4kcal = 520 kcal/d
AMDR: 130g/d recommended (45%); 520/0.45 = 1155kcal/d

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33
Q

How do you calculate the dietary reference intake for an individual

A

ex. 20 yr old, 75 g, 175 cm with an EER of 2844 kcal/d
2844(45%) = 1279 (divide by 4 kcal/d) = 320 g/d

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34
Q

Why is AMDR unrealistic

A

doesn’t account for EER of an individual

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35
Q

What aspects of a plant based diet are beneficial

A
  • eating more fibre-rich foods
  • eating less red meat
  • replacing foods that contain saturated fats with foods containing unsaturated fats
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36
Q

How large should a serving of protein be

A

1 palm

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37
Q

How large should a serving of fat be

A

1 thumb

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38
Q

How large should a serving of veggies be

A

1 fist

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39
Q

How large should a serving of carbs be

A

1 cupped hand

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40
Q

What is an important rule of thumb when picking fruits and veggies to eat

A

the more colour variety in the diet, the better!

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41
Q

What are examples of healthy carb options

A

quinoa, whole grains, wild rice

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42
Q

What are good protein food options

A

legumes, lean meats, lower fat dairy

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43
Q

What two numerical values are shown on food labels

A

absolute values and daily values

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44
Q

What are absolute values

A

the actual amount (usually in grams) of a nutrient within a food

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45
Q

What are daily values

A

the percentage of a nutrient in a food, based on the recommended amounts for a 2000 cal diet

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46
Q

List the changes made in food labels

A
  • calorie values larger and bolded
  • mg amounts shown
  • updated list of minerals (potassium, calcium, and iron)
  • serving size stands out more
  • updated daily values
  • new % daily value for sugars
  • % daily value footnote
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47
Q

What does the nutrient claim “free” mean

A

contains none of

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48
Q

What does the nutrient claim “good source of” or “high in” mean

A

greater than 15% the daily value

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49
Q

What does the nutrient claim “less” mean

A

25% less of a nutrient compared to energy reference

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50
Q

What does the nutrient claim “light” mean

A

if not referring to something as “less”, then “light” must be specified (ie. light in texture)

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51
Q

What does the nutrient claim “organic” mean

A

95% or more of ingredients meet Canadian Organic Product Regulations

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52
Q

What are the 3 classes of health claims

A

disease risk reduction claims
function claims
general health claims

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53
Q

What is a disease risk reduction claim

A

well-established links between the food and disease risk reduction

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54
Q

What is a function claim

A

well-established benefit of consuming the food for biological health

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55
Q

What is a general health claim

A

provides dietary guidance to promote general health

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56
Q

Why are carbs important for a healthy diet

A

energy source
fibre
vitamins/minerals/phytochemicals

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57
Q

What are the three types of carbs

A

mono, di, and polysaccharides

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58
Q

What are examples of monosaccharides

A

glucose, galactose, fructose

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59
Q

What are examples of disaccharides

A

sucrose, maltose, lactose

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60
Q

What are polysaccharides made of

A

long chains of monosaccharides (usually glucose chains)

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61
Q

What is glucose important for

A

blood sugar

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62
Q

Where is fructose found

A

fruits and honey

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63
Q

Where is galactose found

A

natural dairy products

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64
Q

Which type of sugar is the sweetest

A

fructose

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65
Q

What makes up sucrose

A

glucose + fructose

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66
Q

What makes up maltose

A

glucose + glucose

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67
Q

What makes up lactose

A

glucose + galactose

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68
Q

What is glycogen

A

a polysaccharide that acts as the stored form of glucose in animals
- has highly branched chains
- reserves energy

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69
Q

What is starch

A

a polysaccharide that acts as the stored form of glucose in plants
- long branched and unchained chains
- found in grains, legumes, and root crops

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70
Q

What is fibre

A

the structural part of plants (different from starch)
- functional fibres
- resistant starches
- two types: soluble and insoluble

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71
Q

What are the three main health concerns of sugars

A

nutrient deficiencies
weight gain/diabetes
dental issues

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72
Q

What does Canada’s food guide say in relation to sugar intake

A

limit highly processed foods to reduce sugar intakes (no upper or lower limits, no numerical values)

73
Q

What is the DRI for sugars

A
  • no upper limit
  • no more than 25% of daily energy intake
74
Q

What is the WHO and FAO recommendation for sugars

A
  • less than 10% of daily energy intake
  • less than 5% is better
75
Q

What are the health effects of soluble fibres

A

reduce risk of heart disease
reduce risk of diabetes

76
Q

What are the health effects of insoluble fibres

A

alleviate constipation
lower risk of diverticulosis, hemorrhoids, and appendicitis
may help with weight management

77
Q

What are the potential harmful effects of fibre

A

may limit the ability to meet other nutrition needs
may lead to: abdominal discomfort, gas, and diarrhea

78
Q

What is the RDA for carbs

A

130g

79
Q

What is the AMDR for carbs

A

45-65%

80
Q

What is the recommended daily fibre intake

A

Health Canada daily value: 25g (for 2000 cal)
DRI: 14g per 1000 cal

81
Q

What is the daily fibre intake limit

A

no real UL set
- WHO recommends no more than 40g

82
Q

Why are fats important for diet

A

energy, cell growth support, immune function, nutrient absorption, production of important hormones

83
Q

What three elements are fats made of

A

carbon, hydrogen, and oxygen

84
Q

What are the three forms of fats

A

triglycerides, phospholipids, and sterols

85
Q

What are examples of triglycerides

A

animal fats and olive oil

86
Q

What’s an example of a phospholipid

A

lecithin

87
Q

What are examples of sterols

A

cholesterol and plant sterols

88
Q

What fatty acid chain length is most abundant in food

A

18-C fats

89
Q

What is the difference between a monounsaturated fat and a polyunsaturated fat

A

mono = 1 double bond
poly = various double bonds (more unsaturated)

90
Q

How many double bonds are found in stearic acid

A

0 (saturated)

91
Q

How many double bonds are found in oleic acid

A

1 (monounsaturated)

92
Q

How many double bonds are found in linoleic acid

A

2 (polyunsaturated)

93
Q

How many double bonds are found in linolenic acid

A

3 (polyunsaturated)

94
Q

Where are double bonds found on fatty acid chains

A

nearest the methyl end of the carbon chain

95
Q

Which type of fatty acid is more stable (longer shelf life)

A

saturated

96
Q

Which type of fatty acid is solid at room temp, vs which is liquid at room temp

A

solid = saturated
liquid = unsaturated

97
Q

Which type of fatty acid type has shorter chain lengths

A

unsaturated

98
Q

What is hydrogenation

A

when hydrogen atoms are added to unsaturated fats to make them saturated
- this is done to increase the shelf life of food, but it makes the food less healthy

99
Q

What are trans fatty acids

A

derived from hydrogenation (altered unsaturated fatty acids)

100
Q

What is the distinction between cis and trans fats

A

cis = hydrogens on same sides of double bond
trans = hydrogens on opposite sides of double bond

101
Q

What is the major function of phospholipids

A

emulsifier

102
Q

What is an example of a phospholipid

A

lecithin

103
Q

What structure are sterols found in

A

ring structures

104
Q

What is cholesterol

A

a sterol found in animals only
- made by the liver
- makes bile acids, hormones, and vitamin d
- makes up structural components of the cell
- plaque formation

105
Q

What are plant sterols

A

sterols found in plants
- found at low levels in vegetables, fruits, nuts, and cereal grains
- inhibit cholesterol absorption
~150-360 mg/d (recommended 2g/d)

106
Q

What are some health effects of lipids

A

heart disease: major risk factor = elevated blood cholesterol
- accumulates in arteries reducing blood flow
- can lead to stroke or heart attack

107
Q

What are some risks from dietary fats

A

saturated fats, trans fats, and cholesterol: increased risk of heart disease
(unsaturated: decreased risk)

108
Q

Where are saturated fats from

A

animal fats, processed foods, some vegetable oils (eg. pam, coconut)

109
Q

Where are unsaturated fats from

A

vegetable oils, nuts, seeds, and fatty fish

110
Q

What are the recommended intakes of fats

A

DRI and Canadas Food Guide: 25-30% of daily energy intake
daily values: 65g fat, 20g saturated, 300 mg cholesterol
daily: 30% TEI for total, 10% TEI for saturated
Canada’s Food Guide also says choose healthy fats instead of saturated

111
Q

What are the AIs for linoleic and linolenic acids

A

5-10% TEI linoleic
0.6-1.2% TEI linolenic

112
Q

Why are proteins important for the diet

A

building materials, hormones, enzymes, fluid balance, acid-base balance, transporters, antibodies, energy, blood clotting, and vision

113
Q

How many amino acids are there, and how many are essential

A

20 total, 9 are essential

114
Q

What 2 factors is protein quality determined by

A

digestibility and amino acid composition

115
Q

How digestible is animal protein

A

90-99%

116
Q

How digestible is soy and legume protein

A

greater than 90%

117
Q

How digestible is plant protein

A

70-90%

118
Q

Can we make “partial proteins”

A

no, we need all 9 essential amino acids from elsewhere because we cannot make partial proteins

119
Q

What are complementary proteins

A

proteins that combine to create full amino acid compliment (ex. legumes and grains together)

120
Q

What does PDCAAS stand for and what does it do

A

protein digestibility-corrected amino acid score
- measures protein quality on a scale of 0-100

121
Q

What is the updated version of the PDCAAS

A

DIAAS (digestible indispensable amino acid score

122
Q

What is protein-energy malnutrition

A

when one does not get enough protein or energy (or both combined) so they are deficient in protein energy
- most prevalent form of malnutrition worldwide*

123
Q

What are the two forms of PEM

A

Marasmus and Kwashiorkor

124
Q

What are the key indications of marasmus

A

deficiency in both protein and energy
- severe weight loss
- no edema

125
Q

What are the key indications of kwashiorkor

A

deficiency in protein only
- some weight loss, but retains more fat than marasmus
- severe edema (swollen belly)

126
Q

What infections can occur as a result of PEM

A

dysentery, anemia, heart failure, and in severe cases death

127
Q

What factors can reverse PEM (in moderation)

A

rehydration, electrolyte balance, and gradual protein intakes

128
Q

What are the two chemical level reasons we need protein

A
  • amino acid intake
  • nitrogen supply
129
Q

What is the recommended AMDR for protein daily

A

10-35% dietary energy intake

130
Q

What is the RDA for protein intake

A

0.8 g/kg body weight/day

131
Q

What is Canadas Food Guide recommendation for protein

A

eat protein-rich foods daily, and choose proteins that come from plants more often

132
Q

By what two movement processes does the small intestine break down food

A

peristalsis and segmentation

133
Q

What three muscle types are found in the stomach

A

circular, longitudinal, and diagonal

134
Q

What and where is the esophageal sphincter

A

found at the top of the esophagus
- opens in response to swallowing

135
Q

What and where is the lower esophageal sphincter (cardiac sphincter)

A

bottom of the esophagus
- prevents acid reflex of stomach contents

136
Q

What and where is the pyloric sphincter

A

bottom of stomach between stomach and small intestine
- holds chyme in stomach and prevents contents of the small intestine from going up into stomach

137
Q

What and where is the ileocecal sphincter

A

found at end of small intestine
- allows for passing of contents to large intestine

138
Q

What organ makes bile

A

liver

139
Q

What organ stores bile

A

gallbladder

140
Q

What organ is targeted by bile

A

small intestine

141
Q

Where is salvia produced and used

A

the mouth

142
Q

Where is gastric juice produced and used

A

the stomach

143
Q

Where is pancreatic juice produced, and where is it used

A

produced in pancreas, used in small intestines

144
Q

What part of gastric juice breaks down proteins

A

the hydrochloric acid denatures the proteins in the bolus

145
Q

What macro does salivary amylase break down

A

carbs

146
Q

What enzyme is found in gastric juice

A

pepsinogen

147
Q

What is the order of digestion

A

mouth, salivary glands, stomach, small intestine, large intestine

148
Q

What enzyme in the small intestine breaks down starch

A

pancreatic amylase

149
Q

What enzymes in the large intestine break down fibre

A

bacterial enzymes

150
Q

What two substances in the small intestine works to break down fats

A

bile and pancreatic lipase

151
Q

Explain how fats are emulsified

A

enzymes work to combine bile and GI juices to create emulsified fat, otherwise known as micelles

152
Q

What substance in the stomach works to break down proteins

A

pepsin

153
Q

What substances break down proteins in the small intestine

A

pancreatic and intestinal proteases, as well as tripeptidases and dipeptidases

154
Q

How long after eating does the body absorb nutrients

A

3-4 hours

155
Q

Where does the majority of absorption take place

A

the small intestine

156
Q

What is the hepatic system

A

the blood flow system throughout the body

157
Q

How is excess glucose stored in the body

A

stored as glycogen in the liver

158
Q

What are chylomicrons

A

clusters of proteins and lipids, that are used as transport vehicles for lipoproteins

159
Q

What are the 4 types of lipoprotein in descending order from largest to smallest

A

chylomicrons (least dense), VLDL, LDL, HDL (most dense)

160
Q

What are chylomicrons mainly consisting of

A

triglycerides

161
Q

What are HDL mostly consisting of

A

protein

162
Q

Which lipoprotein has the highest cholesterol content

A

LDL

163
Q

Which lipoprotein is “good” cholesterol

A

HDL

164
Q

Which lipoprotein is “bad” cholesterol

A

LDL

165
Q

Where is HDL made

A

the liver

166
Q

What factors lower LDL and increase HDL

A

physical activity, moderate alcohol consumption, phytochemicals, less saturated fats, soluble dietary fibres, weight control, etc.

167
Q

What is lipoprotein lipase

A

the enzyme that breaks down lipoproteins - activated by insulin

168
Q

Where are lipoprotein lipases located

A

on an endothelial cell lining the capillaries

169
Q

Where are amino acids sent

A

intestinal cells

170
Q

Where are unused amino acids sent

A

liver via bloodstream - then transported to other organs to create new proteins

171
Q

What happens to amino acids that are not used at all

A

cannot be stored, therefore excreted (deamination creates ammonia, which is converted to urea and excreted)

172
Q

What is the “final stage” of digestion

A

vitamins and minerals absorbed
any undigested residues continue in GI tract
fibre fermentation occurs in the large intestine via bacteria

173
Q

Is it true that people should eat specific food combinations within a meal because the digestive system should not be overridden

A

no, that is not true

174
Q

Where is first pass clearance in the hepatic system

A

the liver

175
Q

Blood travels from the digestive tract via the ___________ __________ ______ to the liver

A

hepatic portal vein

176
Q

Blood leaving the heart goes to the liver via the _______ _______

A

hepatic vein

177
Q

What are some important functions of the liver

A

storage
bile production
detoxification
produce hormones
produce blood clotting factors
produce transferrin
produce glucose and ketone bodies

178
Q

What two components go to the liver

A

monosaccharides and amino acids

179
Q

How do fats bypass first pass clearance

A

by travelling through lymph

Kin 146 (8 decks)

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