midterm 1 Flashcards
what does the rainbow graphic of EWCFG (2007) display?
discuss proportions of each food group within a days food intake (balance/proportion)
what is 1 food guide serving of cooked rice?
1/2 cup
what is one food guide serving of soy beverage?
1 cup
what is 1 food guide serving of cooked beans?
3/4 cup
what is 1 food guide serving of orange juice?
1/2 cup
what is the DRI for protein?
10-35%
what is the DRI for fats?
20-35%
what is the DRI for carbohydrates?
45-65%
what are the pros of the 2007 food guide?
shows you the good nutrition foods we need up from, and good for research purposes
what is a con of the 2007 food guide?
people couldn’t understand what a good guide serving was
what does organic mean?
carbon hydrogen bonds
what are salt and calcium?
minerals
what does nutrient dense mean?
total amount of vitamins, minerals, and fibre per calorie
on the food guide what does it mean by “other foods”?
excessively processed foods
how much of your plate should be fruits and veggies?
half your plate
how much of your plate should be whole grains?
a quarter of your plate
how much of your plate should be proteins?
a quarter of your plate
what is the bottom of the diet pyramid?
daily physical activity
what is a lacto-vegetarian?
someone who takes milk products
what is an ovo-vegetarian?
someone who takes eggs
why don’t we need to eat cholesterol?
because your liver makes enough of it
what are the 3 macronutrients?
carbs, fat, proteins
what are the micronutrients?
vitamins and minerals
what nutrient is not a macro or micronutrient?
fibre
what are the essential nutrients your body cannot make?
carbs (glucose), fat, protein, vitamin, minerals, fibre
all minerals are essential but which are the most important?
iron, calcium, and sodium
how many essential vitamins are there?
13
what is vitamin A for?
your eyes
how many essential and non essential amino acids are there?
9 essential, 11 non essential
what is linoleic acid?
omega 6 fatty acid
what is alpha- linoleic acid?
omega 3 fatty acid
how many servings of fruits and veggies, grains, milks and alt, and meat and alts does a 19 y/o male need?
7-8 fruits and veggies, 6-7 grains, 2 milks and alts, 2 meat and alts
what does DRI stand for?
dietary reference intake
what is the EAR?
estimated average requirement: amount of a nutrient that meets the needs of half the population
what is RDA?
recommended dietary allowance: calculated from EAR, average daily amount of a nutrient that covers the needs of almost all the people in that population
what is AI?
adequate intake: when we don’t know EAR, the average that appears to cover the needs of the population, best scientific guess (might be a little high)
what is UL?
upper level: max. amount of a nutrient that appears safe for most people in that population
what does it mean for someone who is above the UL?
risks of negative health effects
how much of our calories and fat comes from “other” foods we shouldn’t be eating?
over a quarter
how many more calories are we eating daily compared to the 1960s?
200-300 more
why has obesity become epidemic?
- lower physical activity (electronics, elevators etc.)
- toxic food environment (bad food is cheap)
how many food guide servings (pieces of bread) of grains are in a 12 inch sub bun?
6-7 servings
how many servings of meat and alternatives are in a meat patty of a quarter pounder?
1 and 1/2
which vitamins are most people not getting due to not eating the minimum number of food guide servings from the 4 food groups?
calcium (milk and alts)
iron, zinc, folate (raw fruits and veggies)
fibre (plants)
what percent of adults and children are obese?
42% of adults; 19 % of children
how many canadians get enough veggies and fruit?
only 1 in 3
how many g of fat in a tbsp of butter?
11g of fat
how many grams of fat in french fries?
8-22g of fat
how many grams of fat in mashed potatoes?
9g of fat
how many grams of fat in hash browns?
23g of fat
> 98% of all food we eat is what?
triglyceride
how many carbons are short, medium, and long chains of fatty acids?
short: 2-4 carbons
medium: 6-12
long: 14-22
what is palmitic acid and example?
saturated fatty acid
16 carbons no double bonds (16:0)
ex. coconut
what is oleic acid and example?
monounsaturated fatty acid
18:1 w - 9
ex. olives, avocados
what is linoleic acid and example?
polyunsaturated fatty acid
18: 2n - 6
ex. and veggie or seed oil
what is alpha linoleic acid and example?
polyunsaturated fatty acid
18:3 w - 3
ex. plant form of omega 3, flax seeds, walnuts
what is the carbon chain of eicosapentaenoic acid and where does it accumulate?
20:5n - 3
accumulates in heart
(fish oil)
what is the carbon chain of docosahexaenoic acid and where does it accumulate?
22:6n - 3
accumulates in brain, retina
(fish oil)
what does more double bonds mean?
stays liquid longest in the cold
what is the best oil for salad?
flaxseed oil (cold)
what is the best oil for cooking?
canola and olive oil
what are essential fatty acid deficieny symptoms?
scaly dermatitis (rug burn, inflammation of skin), excess loss of water through skin, impaired growth
what are the categories of high shelf life foods?
high saturated and trans fats
what is the role of fat in the diet?
- source of kcal
- provides essential fatty acids
- carrie’s fat-soluble vitamins
- palatability (brings out aroma of spices)
what is the role of fat in the body?
- insulation (keep body warm)
- protection (skeleton, skull, vital organs)
- energy reserve (main source of kcal)
- precursors to making other biomolecules in the body
is cholesterol a fat?
no it’s a lipid
what is hydrogenation used for?
- transform oil (liquid) into a harder fat for spreadability (tub margarine), baking (veggie oil shortening), and to enhance shelf life
what is the fat hydrogenation process?
apply hydrogen gas at 150-200°C to a veggie oil
ex. c-c=c-c-c=c- into c-c-c-c-c-c
most naturally occurring fatty acids have what kinds of bonds?
cis double bonds (kinks)
18:1n-9
what kind of bonds does hydrogenation produce?
trans double bonds (linear)
18:1n-9
what food sources are the majority of trans fatty acids?
margarine, hydrogenated/partially hydrogenated veggie oil, veggie oil shortening
what food sources are the minority of trans fatty acids?
dairy products (<6%)
how is non-hydrogenated margarine made?
inter-esterification, made at 37°C, replace mufa with pufa
what is digestion?
enzymatic process/break down of food to smallest absorbable unit
what is absorption?
transfer of digested good components across the absorptive surface of the GI tract into vascular (blood) or lymphatic system
what is metabolism?
various pathways that your nutrients take following digestion and absorption
(where it’s going and what it’s doing)
what are enzyme lipase?
enzymes that break down fat
what is the interior of the GI tract?
lumen
what is the tube layer or absorptive layer of the small intestine?
muscosa
what does the chylo micron do?
picks up most of the fat from what you’ve eaten
where do most of our nutrients go?
into the blood
what body systems are aqueous and hydrophilic?
the GIT and the circulatory systems
what part of our body is insoluble and hydrophobic?
fat
what makes bile acids emulsifiers?
the ability to have both hydrophobic and hydrophilic portions
a person with elevated TG would be expected to have increased levels of which 2 lipoproteins?
chylo microns and VLDL
what is the name of the blood clot that forms in response to injury to advanced atherosclerotic plaque?
thrombus
what is an example of a chemical ‘injury’ to an advanced atherosclerotic lesion?
carbon monoxide
what is an example of a physical ‘injury’ during advanced atherosclerosis?
unaccustomed rise in blood pressure
what tends to lower blood HDL?
trans fat
what tends to raise blood TC and LDL?
palmitic acid
what does LDL do?
carries cholesterol to various tissues/muscles
what does lowering LDL do?
reduces the chance of atherosclerotic disease
what does oxLDL do?
involved in formation of foam cells and stimulation of the immune response
what does elevated oxLDL do?
gives higher risk to coronary artery disease
what are macrophages roles in CHD?
help in the development of plaques, promote atherosclerosis
what do platelets do in CHD?
can form blood clots inside blood vessels, which can block the supply of blood to the brain or heart resulting in heart attacks and strokes
what is CHD?
coronary heart disease: when your hearts blood supply is blocked by a build up of fatty substances in the coronary arteries
what is atherosclerosis?
thickening or hardening of the arteries caused by a build up of plaque in the inner lining of an artery
what are the risk factors for atherosclerosis?
high cholesterol and triglyceride levels, high blood pressure, diabetes, obesity, eating saturated fats
what is thrombosis?
a blood clot within blood vessels that limits the flow of blood, when fatty or calcium deposits cause artery walls to thicken causes a buildup of fatty material (plaque)
what are causes of thrombosis?
obesity, lack of mobility etc.
what are some ways to reduce risk of atherosclerosis and thrombosis?
- a diet with main intake of veggies and fruits, legumes, nuts, whole grains, and fish
- replace saturated fat with monounsaturated and polyunsaturated fatty acids
- exercising regularly
- lowering cholesterol
why are free radicals bad for you?
cause cancer, arthritis, aging, autoimmune diseases, cardiovascular and neurodegenerative diseases
what is a free radical?
highly reactive species that damages biologically relevant molecules like DNA, proteins, carbs, and lipids
what are 3 examples of dietary antioxidants?
vitamin C: oranges, broccoli
vitamin E: almonds, avocados
vitamin A: fish, eggs
how does EPA protect against CHD?
lowers risk of abnormal heart rhythm, lowers triglyceride levels, reduces growth rate of plaque that clogs blood vessels
what are some strategies to keep TC and LDL within healthy levels?
eliminate trans fats, try fibre supplements, eat lots of fruits, veggies and nuts, focus on mono saturated fats, exercise
why is DHA important for optimal health?
is essential for the growth and functional development of the brain, improves learning ability, and reduces risk of chronic conditions (heart disease, cancer, alzheimer’s, depression etc.)
why are fish oil supplements not recommended?
can increase your risk of bleeding and might affect your immune response, could lead to heartburn, some fish are contaminated with mercury and other chemicals
