Midterm 1 Flashcards
1
Q
types nutrients
A
- macronutrients: provide energy, needed in large amounts
- CHO
- lipids
- proteins - micronutrients: doesn’t provide energy, needed in small amounts
- vitamins
- minerals
- water - other:
- sweets
- fats: salad dressings, condiments
- coffee and tea and alcohol - nutrition by addition: don’t do anything but add flavor
- spices and herbs
2
Q
phytochemicals
A
compounds found in plants
3
Q
canadian food guide
A
- most researched and used by RDs
- can be modified
- rainbow is the old, plate is the new
- contains food categories and nutrients
- # of servings/portion sizes
- food choice recommendations (other)
- partner guide: canadian physical activity guide
4
Q
fruits and veggies (macro, micro, cruciferous)
A
- macro: CHO - fibre
- micro: water, vit ABC, potassium, magnesium, sulphur
- cruciferous: broc, cauli, brussel sprouts, cabbage
5
Q
grains (macro and micro)
A
- macro: CHO - fibre
- micro: vit B, zinc, iron
6
Q
proteins (macro and micro)
A
- macro: proteins, fats, CHO
- micro: iron, zinc, calcium vit B
7
Q
serving sizes for “other” category (caffeine, alcohol, sweets, oils/fats)
and sodium, calcium, CHO
A
- caffeine: 2-4 cups/day
- alcohol: 2 drinks/week
- sweets: 1-2/day (5-9 tsp added sugar/day)
- oils/fats: 2-3 tbs/day
- sodium: 2300 mg/day
- calcium: 1300 mg/day
CHO: 130 g/day (50-100g)
8
Q
food choice recommendations - fruits/veggies
A
- most natural state
- variety of colour
- veg>fruit
- at least 1 dark green and 1 orange veg a day
9
Q
food choice recommendations - grains
A
- most natural state
- at least 50% whole wheat
- lower in salt and sugar and fat
- variety
10
Q
food choice recommendations - proteins
A
- most natural state
- variety
- plant based options
- dairy and or alt
- 2 servings of fish/wk
- lean meat
- little to no added fat or salt
- choose nuts, seeds, legumes, beans, tofu, lentils
11
Q
different food guides
A
- canadian food guide
- vegetarian food guide
- diabetic food guide
- FN/diff languages food guide
- healthy eating food guide
- US food pyramid
- mediterranean food guide
12
Q
principles of healthy eating
A
- adequacy
- balance
- energy control
- nutrient density
- moderation
- variety
13
Q
“happy zone”
A
- glucose levels spike within certain range
- depends on: type of food, freq of food and number of food groups
14
Q
parts of mindful eating
A
- observe
- savor
- in the moment
- nonjudgmental
- aware
15
Q
what describes a healthy relationship with food
A
- trust yourself
- be positive and dependable
- have food you enjoy
- variety
- be disciplined but not negative
16
Q
factors of healthy eating
A
- food production
- sustainability
- food safety
- accessibility
- public health nursing implications
- food literacy skills
17
Q
food safety at home
A
- clean everything
- separate raw meat and fish
- cook to correct temp
- chill food
18
Q
orthorexia
A
- going to extreme in healthy eating so thats its bad for you (unhelathy)
19
Q
parts on food labels
A
- nutrition facts table:
- amount of nutrients
- new label regulations
- ingredients list
- best before date
- nutrient claims
- product info - % daily value:
- allows for comparison of products for certain nutrients you are interested in
- based on a 200 kcal diet
- 5% < %DV > 15%
20
Q
dietary reference intakes
A
- recommended dietary allowance (RDA): meets 98% of healthy ppl need for intake
- adequate intakes (AI): nutrient goals for indiv
- tolerable upper intake levels: upper take before there is an incr. risk of toxicity
- estimated avg requirements: the avg intake required of entire pop.
- avg macronutrient distribution range (AMDR): the avg intake presented as a range
- chronic disease risk reduction intake (CDRR): intake that results in decr. risk for chronic disease
21
Q
depression and determinants of brain health
A
- who stated it to be the #1 health issue by 2020
- determinants of brain health: phsy health, healthy environment
22
Q
mental health treatment
A
- psych health issue addressed with meds and cognitive behavioral treatment (CBT)
- nutrition and PA seen as stand alones therapies
- agument therapies for mental health issues
23
Q
how does eating and food play a role in depression
A
- thinking about eating habits
- thinking about food choices
- thinking about nourishing the body and soul
24
Q
nutrients that can help with menatal health
A
- tyrosine/ tryptophan (AA): triggers production of brain neurotransmitters
- omega 3 FA: makes brain cell membranes more permeable
- calcium: estrogen regulates calcium
- soluble fibres: fuel and stabilizes BGL
- oleic acid: icr availability of serotonin to brain neurons
- vit C: repairs brain cells, antioxidant, makes neurotransmitters
- complex CHO: low CHO levels worsen depression
- folate/folic acid (vit B): produce serotonin, dopamine and noradrenaline
- antioxidant: prevents oxidative damage
- iron, zinc, magnesium (minerals): neurotransmitter synthesis, milenation
- vit D: low levels worsen mental health
- fluid intake: blood flow = high 82%
25
what does caffeine and alcohol do to mental health
- caffeine: disrupts serotonin, false levels of energy
- alcohol: depressive, addictive, withdrawal
26
MIND diet effect on mental health
- Mediterranean +DASH intervention for neurogenerative delay
- most brain healthy foods
- rich in antioxidants and inflammatory foods
- DASH: dietary approaches to stop hypertension
27
PA impact on mental health
- acts as a stress release
- decr anxiety
- incr mental strength and resiliency
- releases feel good neurotransmitters
28
CHO functions
1. energy (1g=4kcal)
2. protein sparing
3. fat metabolism
4. GI tract functions
5. components of body compounds
29
CHO structures
1. building blocks:
- monosaccharides
- glucose
- galactose
- fructose
2. disaccharides:
- maltose: G+G
- sucrose: G+F
- lactose: G+Gal
3. polysaccharides:
- complex CHO
- makes starch
- glycogen
- cellulose (fibre)
4. oligosaccharides:
- 3-10 C
30
cellulose (fibre)
- non digestive part of the plant cell wall
- phytic acid
31
CHO metabolism
1. most goes to energy:
- 50% goes to supply body with energy
10% goes to BG, liver, and muscle glycogen stores
- excess converted into triglycerides and stored as fats (adipose)
2. glycogen stores:
- only enough for couple hours
- if not enough CHO the body breaks down protein to make CHO (gluconeogenesis)
32
what happens if there's not enough CHO
- uses protein or fats
- fat fragments turned into ketones --> brain and muscles use
- can cause ketosis
- disturbs acid-base balance
33
minimum CHO for metabolism
- body needs minimum 50-100g/day to avoid protein fat use
- 130g recommended
34
lactose intolerance and management tips
- inability to digest lactose
- most LI ppl can tolerate 6g of lactose
- LI disrupts villi so the nutrients cant be absorbed
- can cause: gas, cramping, bloating, diarrhea
- management tips: spread intake over day, combine with other foods, have dairy with less lactose
- don't have enough lactase to breakdown lactose
35
blood glucose regulation
1. insulin:
- activated when BG is high
- moves glucose into cells to lower BG
2. glucagon:
- activated when BG is low
- stimulates breakdown of stored liver glycogen to release glucose into blood
- works with epinephrine
3. GLP-1:
- stimulates saitry and released in lower GI tract
36
how much CHO do we need including fibre and sugars
- AMDR (DRI): 45-65% kcal/day
- minimum 130 g/day
- fibre F: 25g, fibre M: 35g
- DRI <25%, WHO <10% total kcal/day of sugars
37
enriched vs fortified CHO
- enriched: nutrients added back into food lost in processing
- fortified: adding nutrients to food that are not naturally present in that food
38
food sources of CHO
- grains
- fruits.veg
- dairy (lactose)
39
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