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NUTR 120 > midterm 1 > Flashcards

midterm 1 Flashcards

1
Q

what does the rainbow graphic of EWCFG (2007) display?

A

discuss proportions of each food group within a days food intake (balance/proportion)

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2
Q

what is 1 food guide serving of cooked rice?

A

1/2 cup

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3
Q

what is one food guide serving of soy beverage?

A

1 cup

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4
Q

what is 1 food guide serving of cooked beans?

A

3/4 cup

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5
Q

what is 1 food guide serving of orange juice?

A

1/2 cup

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6
Q

what is the DRI for protein?

A

10-35%

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7
Q

what is the DRI for fats?

A

20-35%

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8
Q

what is the DRI for carbohydrates?

A

45-65%

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9
Q

what are the pros of the 2007 food guide?

A

shows you the good nutrition foods we need up from, and good for research purposes

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10
Q

what is a con of the 2007 food guide?

A

people couldn’t understand what a good guide serving was

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11
Q

what does organic mean?

A

carbon hydrogen bonds

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12
Q

what are salt and calcium?

A

minerals

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13
Q

what does nutrient dense mean?

A

total amount of vitamins, minerals, and fibre per calorie

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14
Q

on the food guide what does it mean by “other foods”?

A

excessively processed foods

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15
Q

how much of your plate should be fruits and veggies?

A

half your plate

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16
Q

how much of your plate should be whole grains?

A

a quarter of your plate

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17
Q

how much of your plate should be proteins?

A

a quarter of your plate

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18
Q

what is the bottom of the diet pyramid?

A

daily physical activity

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19
Q

what is a lacto-vegetarian?

A

someone who takes milk products

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20
Q

what is an ovo-vegetarian?

A

someone who takes eggs

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21
Q

why don’t we need to eat cholesterol?

A

because your liver makes enough of it

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22
Q

what are the 3 macronutrients?

A

carbs, fat, proteins

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23
Q

what are the micronutrients?

A

vitamins and minerals

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24
Q

what nutrient is not a macro or micronutrient?

A

fibre

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25
Q

what are the essential nutrients your body cannot make?

A

carbs (glucose), fat, protein, vitamin, minerals, fibre

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26
Q

all minerals are essential but which are the most important?

A

iron, calcium, and sodium

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27
Q

how many essential vitamins are there?

A

13

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28
Q

what is vitamin A for?

A

your eyes

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29
Q

how many essential and non essential amino acids are there?

A

9 essential, 11 non essential

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30
Q

what is linoleic acid?

A

omega 6 fatty acid

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31
Q

what is alpha- linoleic acid?

A

omega 3 fatty acid

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32
Q

how many servings of fruits and veggies, grains, milks and alt, and meat and alts does a 19 y/o male need?

A

7-8 fruits and veggies, 6-7 grains, 2 milks and alts, 2 meat and alts

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33
Q

what does DRI stand for?

A

dietary reference intake

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34
Q

what is the EAR?

A

estimated average requirement: amount of a nutrient that meets the needs of half the population

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35
Q

what is RDA?

A

recommended dietary allowance: calculated from EAR, average daily amount of a nutrient that covers the needs of almost all the people in that population

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36
Q

what is AI?

A

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)

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37
Q

what is UL?

A

upper level: max. amount of a nutrient that appears safe for most people in that population

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38
Q

what does it mean for someone who is above the UL?

A

risks of negative health effects

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39
Q

how much of our calories and fat comes from “other” foods we shouldn’t be eating?

A

over a quarter

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40
Q

how many more calories are we eating daily compared to the 1960s?

A

200-300 more

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41
Q

why has obesity become epidemic?

A
  • lower physical activity (electronics, elevators etc.)
  • toxic food environment (bad food is cheap)
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42
Q

how many food guide servings (pieces of bread) of grains are in a 12 inch sub bun?

A

6-7 servings

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43
Q

how many servings of meat and alternatives are in a meat patty of a quarter pounder?

A

1 and 1/2

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44
Q

which vitamins are most people not getting due to not eating the minimum number of food guide servings from the 4 food groups?

A

calcium (milk and alts)
iron, zinc, folate (raw fruits and veggies)
fibre (plants)

45
Q

what percent of adults and children are obese?

A

42% of adults; 19 % of children

46
Q

how many canadians get enough veggies and fruit?

A

only 1 in 3

47
Q

how many g of fat in a tbsp of butter?

A

11g of fat

48
Q

how many grams of fat in french fries?

A

8-22g of fat

49
Q

how many grams of fat in mashed potatoes?

A

9g of fat

50
Q

how many grams of fat in hash browns?

A

23g of fat

51
Q

> 98% of all food we eat is what?

A

triglyceride

52
Q

how many carbons are short, medium, and long chains of fatty acids?

A

short: 2-4 carbons
medium: 6-12
long: 14-22

53
Q

what is palmitic acid and example?

A

saturated fatty acid
16 carbons no double bonds (16:0)
ex. coconut

54
Q

what is oleic acid and example?

A

monounsaturated fatty acid
18:1 w - 9
ex. olives, avocados

55
Q

what is linoleic acid and example?

A

polyunsaturated fatty acid
18: 2n - 6
ex. and veggie or seed oil

56
Q

what is alpha linoleic acid and example?

A

polyunsaturated fatty acid
18:3 w - 3
ex. plant form of omega 3, flax seeds, walnuts

57
Q

what is the carbon chain of eicosapentaenoic acid and where does it accumulate?

A

20:5n - 3
accumulates in heart
(fish oil)

58
Q

what is the carbon chain of docosahexaenoic acid and where does it accumulate?

A

22:6n - 3
accumulates in brain, retina
(fish oil)

59
Q

what does more double bonds mean?

A

stays liquid longest in the cold

60
Q

what is the best oil for salad?

A

flaxseed oil (cold)

61
Q

what is the best oil for cooking?

A

canola and olive oil

62
Q

what are essential fatty acid deficieny symptoms?

A

scaly dermatitis (rug burn, inflammation of skin), excess loss of water through skin, impaired growth

63
Q

what are the categories of high shelf life foods?

A

high saturated and trans fats

64
Q

what is the role of fat in the diet?

A
  • source of kcal
  • provides essential fatty acids
  • carrie’s fat-soluble vitamins
  • palatability (brings out aroma of spices)
65
Q

what is the role of fat in the body?

A
  • insulation (keep body warm)
  • protection (skeleton, skull, vital organs)
  • energy reserve (main source of kcal)
  • precursors to making other biomolecules in the body
66
Q

is cholesterol a fat?

A

no it’s a lipid

67
Q

what is hydrogenation used for?

A
  • transform oil (liquid) into a harder fat for spreadability (tub margarine), baking (veggie oil shortening), and to enhance shelf life
68
Q

what is the fat hydrogenation process?

A

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

69
Q

most naturally occurring fatty acids have what kinds of bonds?

A

cis double bonds (kinks)
18:1n-9

70
Q

what kind of bonds does hydrogenation produce?

A

trans double bonds (linear)
18:1n-9

71
Q

what food sources are the majority of trans fatty acids?

A

margarine, hydrogenated/partially hydrogenated veggie oil, veggie oil shortening

72
Q

what food sources are the minority of trans fatty acids?

A

dairy products (<6%)

73
Q

how is non-hydrogenated margarine made?

A

inter-esterification, made at 37°C, replace mufa with pufa

74
Q

what is digestion?

A

enzymatic process/break down of food to smallest absorbable unit

75
Q

what is absorption?

A

transfer of digested good components across the absorptive surface of the GI tract into vascular (blood) or lymphatic system

76
Q

what is metabolism?

A

various pathways that your nutrients take following digestion and absorption
(where it’s going and what it’s doing)

77
Q

what are enzyme lipase?

A

enzymes that break down fat

78
Q

what is the interior of the GI tract?

A

lumen

79
Q

what is the tube layer or absorptive layer of the small intestine?

A

muscosa

80
Q

what does the chylo micron do?

A

picks up most of the fat from what you’ve eaten

81
Q

where do most of our nutrients go?

A

into the blood

82
Q

what body systems are aqueous and hydrophilic?

A

the GIT and the circulatory systems

83
Q

what part of our body is insoluble and hydrophobic?

A

fat

84
Q

what makes bile acids emulsifiers?

A

the ability to have both hydrophobic and hydrophilic portions

85
Q

a person with elevated TG would be expected to have increased levels of which 2 lipoproteins?

A

chylo microns and VLDL

86
Q

what is the name of the blood clot that forms in response to injury to advanced atherosclerotic plaque?

A

thrombus

87
Q

what is an example of a chemical ‘injury’ to an advanced atherosclerotic lesion?

A

carbon monoxide

88
Q

what is an example of a physical ‘injury’ during advanced atherosclerosis?

A

unaccustomed rise in blood pressure

89
Q

what tends to lower blood HDL?

A

trans fat

90
Q

what tends to raise blood TC and LDL?

A

palmitic acid

91
Q

what does LDL do?

A

carries cholesterol to various tissues/muscles

92
Q

what does lowering LDL do?

A

reduces the chance of atherosclerotic disease

93
Q

what does oxLDL do?

A

involved in formation of foam cells and stimulation of the immune response

94
Q

what does elevated oxLDL do?

A

gives higher risk to coronary artery disease

95
Q

what are macrophages roles in CHD?

A

help in the development of plaques, promote atherosclerosis

96
Q

what do platelets do in CHD?

A

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

97
Q

what is CHD?

A

coronary heart disease: when your hearts blood supply is blocked by a build up of fatty substances in the coronary arteries

98
Q

what is atherosclerosis?

A

thickening or hardening of the arteries caused by a build up of plaque in the inner lining of an artery

99
Q

what are the risk factors for atherosclerosis?

A

high cholesterol and triglyceride levels, high blood pressure, diabetes, obesity, eating saturated fats

100
Q

what is thrombosis?

A

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)

101
Q

what are causes of thrombosis?

A

obesity, lack of mobility etc.

102
Q

what are some ways to reduce risk of atherosclerosis and thrombosis?

A
  • 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
103
Q

why are free radicals bad for you?

A

cause cancer, arthritis, aging, autoimmune diseases, cardiovascular and neurodegenerative diseases

104
Q

what is a free radical?

A

highly reactive species that damages biologically relevant molecules like DNA, proteins, carbs, and lipids

105
Q

what are 3 examples of dietary antioxidants?

A

vitamin C: oranges, broccoli
vitamin E: almonds, avocados
vitamin A: fish, eggs

106
Q

how does EPA protect against CHD?

A

lowers risk of abnormal heart rhythm, lowers triglyceride levels, reduces growth rate of plaque that clogs blood vessels

107
Q

what are some strategies to keep TC and LDL within healthy levels?

A

eliminate trans fats, try fibre supplements, eat lots of fruits, veggies and nuts, focus on mono saturated fats, exercise

108
Q

why is DHA important for optimal health?

A

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.)

109
Q

why are fish oil supplements not recommended?

A

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

NUTR 120 (1 decks)

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