Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

HES 200 > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

types nutrients

A
  1. macronutrients: provide energy, needed in large amounts
    - CHO
    - lipids
    - proteins
  2. micronutrients: doesn’t provide energy, needed in small amounts
    - vitamins
    - minerals
    - water
  3. other:
    - sweets
    - fats: salad dressings, condiments
    - coffee and tea and alcohol
  4. nutrition by addition: don’t do anything but add flavor
    - spices and herbs
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

phytochemicals

A

compounds found in plants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

grains (macro and micro)

A
  • macro: CHO - fibre
  • micro: vit B, zinc, iron
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

proteins (macro and micro)

A
  • macro: proteins, fats, CHO
  • micro: iron, zinc, calcium vit B
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

food choice recommendations - grains

A
  • most natural state
  • at least 50% whole wheat
  • lower in salt and sugar and fat
  • variety
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

principles of healthy eating

A
  1. adequacy
  2. balance
  3. energy control
  4. nutrient density
  5. moderation
  6. variety
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

“happy zone”

A
  • glucose levels spike within certain range
  • depends on: type of food, freq of food and number of food groups
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

parts of mindful eating

A
  • observe
  • savor
  • in the moment
  • nonjudgmental
  • aware
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

factors of healthy eating

A
  • food production
  • sustainability
  • food safety
  • accessibility
  • public health nursing implications
  • food literacy skills
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
  1. nutrition facts table:
    - amount of nutrients
    - new label regulations
    - ingredients list
    - best before date
    - nutrient claims
    - product info
  2. % 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
  1. recommended dietary allowance (RDA): meets 98% of healthy ppl need for intake
  2. adequate intakes (AI): nutrient goals for indiv
  3. tolerable upper intake levels: upper take before there is an incr. risk of toxicity
  4. estimated avg requirements: the avg intake required of entire pop.
  5. avg macronutrient distribution range (AMDR): the avg intake presented as a range
  6. 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
  1. tyrosine/ tryptophan (AA): triggers production of brain neurotransmitters
  2. omega 3 FA: makes brain cell membranes more permeable
  3. calcium: estrogen regulates calcium
  4. soluble fibres: fuel and stabilizes BGL
  5. oleic acid: icr availability of serotonin to brain neurons
  6. vit C: repairs brain cells, antioxidant, makes neurotransmitters
  7. complex CHO: low CHO levels worsen depression
  8. folate/folic acid (vit B): produce serotonin, dopamine and noradrenaline
  9. antioxidant: prevents oxidative damage
  10. iron, zinc, magnesium (minerals): neurotransmitter synthesis, milenation
  11. vit D: low levels worsen mental health
  12. fluid intake: blood flow = high 82%
25
Q

what does caffeine and alcohol do to mental health

A
  • caffeine: disrupts serotonin, false levels of energy
  • alcohol: depressive, addictive, withdrawal
26
Q

MIND diet effect on mental health

A
  • Mediterranean +DASH intervention for neurogenerative delay
  • most brain healthy foods
  • rich in antioxidants and inflammatory foods
  • DASH: dietary approaches to stop hypertension
27
Q

PA impact on mental health

A
  • acts as a stress release
  • decr anxiety
  • incr mental strength and resiliency
  • releases feel good neurotransmitters
28
Q

CHO functions

A
  1. energy (1g=4kcal)
  2. protein sparing
  3. fat metabolism
  4. GI tract functions
  5. components of body compounds
29
Q

CHO structures

A
  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
Q

cellulose (fibre)

A
  • non digestive part of the plant cell wall
  • phytic acid
31
Q

CHO metabolism

A
  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
Q

what happens if there’s not enough CHO

A
  • uses protein or fats
  • fat fragments turned into ketones –> brain and muscles use
  • can cause ketosis
  • disturbs acid-base balance
33
Q

minimum CHO for metabolism

A
  • body needs minimum 50-100g/day to avoid protein fat use
  • 130g recommended
34
Q

lactose intolerance and management tips

A
  • 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
Q

blood glucose regulation

A
  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
Q

how much CHO do we need including fibre and sugars

A
  • 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
Q

enriched vs fortified CHO

A
  • enriched: nutrients added back into food lost in processing
  • fortified: adding nutrients to food that are not naturally present in that food
38
Q

food sources of CHO

A
  • grains
  • fruits.veg
  • dairy (lactose)
39
Q
A
40
Q
A

HES 200 (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions