Midterm 1 Flashcards
Fat provides ___kcal per gram
9 grams
Estimated Average Requirements
Meets the nutrient requirements of 50% of the population
Better for population analysis rather than individual Goals
Meets the requirements for 97%-98% of the population and is a good goal for individuals
Recommended Dietary allowances (RDA)
Adequate Intake
Used when there isn’t enough evidence to set an EAR or RDA
The mean intake of a healthy population
The Highest average daily nutrient intake level that pose no risk of serious health effects
Tolerable Upper Intake Level UL
Chronic Consumption
Used to see if you are getting the right balance of macronutrients
Acceptable Macronutrient Distribution Ranges
For People 19 years and older, what is the AMDR values?
Carbo=45-65% protein=10-35% Lipids=20-35%
Canada’s food guide is based on
DRI (Dietary reference intakes)
Which veggies have higher vitamin content? Name the vitamins
Dark green and orange vegetables
Vitamin A and Folate
Small Fist
One cup and is good for fruits and veggies
3oz and is great for estimating meat
1 palm with thickness of pinky
What does Canada’s food guide consider one serving of meat?
2.5oz
1oz can be described as
2 fingers and is good to estimate meat or cheese
What does Canada’s food guide recommend as one serving of cheese and why?
1.5oz as cheese is high in fat and salt
1 teaspoon can be described as
top of your thumb
1 tablespoon can be described as
whole thumb
How many servings of fruit should a 19-50 year old man consume in one day?
8-10 servings
How many servings of grain products should a 19-50 year old female consume in one day?
6-7 servings
How many servings of milk and alternatives should a 19-50 year old female or male consume in 1 day
2 servings
Males between the age of 19-50 should consume _____ servings of meat and alternatives in a day
3 servings
Why is whole fruit considered a better choice than fruit juice?
More fibre in fruit skin
your body digests whole fruits differently when considering nutrients
Why do dieticians recommend drinking milk or alternatives?
Has added vitamin D
Why do dieticians recommend having meat alternatives more than actual meat?
Bean are higher fibre and low in fat
_____ should be consumed twice a week because it is high in omega 3 fatty acids
fish
What should somebody use instead of hard butters or shortening?
Vegetable oils
The healthy plate model corresponds with _____ if used twice throughout the day. How many servings of each food group would you be consuming?
Canada's food guide 4 servings of veggies 2 servings of fruit 2-4 servings of grain 2 servings of meat or alternatives 2 servings of milk
When reading a food label what is the first thing we should consider?
The serving size
When reading food labels, what do we take into consideration?
Serving size
Fat and saturated fat
Nutrients
Daily values
If we were looking at a granola bar, how much fibre should we be looking for, for it to be considered a healthy choice?
5g or more
When reading food labels, how much sugar should we aim for?
Less than 10g per serving
When reading an ingredient list, how do we know which ingredient is in the highest quantity?
Ingredient are listed by weight, the first ingredient will be of the highest quantity
If something says it is fat free, does that make it a healthy choice?
No, gummy bears are fat free and are not healthy
When eating at a restaurant, what is one healthy choice you could make compared to one unhealthy choice?
Salad dressing on the side compared to premixed salads
What are the three stages of digestion?
- Digestion
- Absorption
- Elimination
What is cephalic Phase
Our body preps for food by salivating
How does our body tell us we are hungry?
Blood sugar levels drop and nerve signals
Digestion starts in the mouth. What are the two ways food is broken down?
Mechanical and chemical breakdown
Breaks up starch
Salivary Amylase
Lingual Lipase
Breaks up fats
Enzymes are made up of________
proteins
____ are muscle contractions that help food move through the GI tract
Peristalsis
Mechanical Digestion in the stomach is described as
3 thick muscles layers churn and break up the food into Chyme
What is Chyme?
slushy liquid that mixes with food in vomit
____ Denatures proteins allowing them to become more digestible
Hydrochloric Acid (HCl)
Pepsin breaks down _____
Proteins
What is the pH of gastric juice?
2.0 acidic
What is the purpose of mucus lining the GI tract?
protects and acts like a lubricant that allows foods to move more easily
The stomach is also made of proteins and the mucus layer stops the stomach from digesting itself
The stomach is capable of digesting itself as it is made out of protein, what stops it?
The mucus layer
How is chyme delivered to the small intestine?
Pyloric Sphincter
Where is bile made and stored?
Made in the liver and stored in the gallbladder
The pancreas can be described as the _________
Enzyme powerhouse
How does the pancreas neutralize stomach acid?
By adding a base (bicarbonate)
What enzyme from the pancreas breaks down starch?
pancreatic amylase
Lipase breaks down ________
fat
An enzyme created in the pancreas that breaks down protein is called _________
Protease
In the small intestine, the duodenum is responsible for_____
chemical digestion and some absorption
Lots of absorption and some digestion happens here
The jejunum in the small intestine
In the Ileum __________
absorption continues and the waste is then passed to the large intestine
Describe the Brush Border Control
Absorption central
How does the brush border increase surface area?
Through villi and microvilli
Water soluble nutrients move from an area of high concentration to an area of low concentration
Diffusion
Facilitated diffusion can be described as
the movement of substances from an area of high concentration to an area of low concentration with the help of a protein bridge
Using energy to get nutrients into a cell is described as _____
active transport
The large intestine consists of the ________
cecum, ascending, transverse and descending sigmoid, rectum and anus
The large intestine consists of healthy bacteria that______
digests what we can’t (fibre)
produces gas and vitamin K
produces fats that the large intestines use for energy
Heart burn is caused by _______
HCl from the stomach hitting the esophagus
What causes heartburn
Pregnancy, obesity, genetics, high fat & spicy foods
What is the difference between an intolerance and allergy?
Intolerance: Inability to properly digest a food or nutrient
Allergy: A food causing an immune response
What is lactose intolerance?
The inability to digest lactose, a sugar found in milk
______ is an enzyme found in the brush border that is essential for the breakdown of whole milk
lactase
Why is yogurt easier to digest than other milk products?
Yogurt has less lactose
Why are some milk alternatives not a healthy choice?
Lack vitamin D and Calcium as well are sometimes high in sugar
Gluten intolerance is actually caused by ______ and not by wheat, barley, rye or spelt
fermented sugars
Celiac disease is ________
a autoimmune disease caused by genetics that affects the microvilli
Diarrhea can cause______
dehydration and loss electrolytes
What are probiotics?
Foods that contain live bacteria
Where do the nutrients go?
Blood and lymphatic system
The system that carries blood and water soluble nutrients from the digestive tract to where they are processed in the liver
The hepatic portal circulation system
The lymphatic system
Processes larger fat particles that cannot fit into the capillaries
Carbohydrates can be______
burned for energy or stored for later use
stored fats are called _____
adipose tissue
we make energy out of our food in
energy metabolism
Breaking bonds _____ energy
releases
describe the first step of cellular respiration
Carbohydrates, fats and proteins are lined up and turned into acetyl CoA so they are ready to break up or chop
Describe the citric acid cycle
molecules lose 1 carbon atom at a time which causes a release of energy in two forms, ATP and high energy electrons
Describe the electron transport chain
The high energy electrons are sent through the electron transport chain where they release ATP and water
____ is used in all cell processes
ATP
____ from protein is excreted through the urine
nitrogen
Carbohydrates are
sugar molecules that consist of hydrogen, carbon and oxygen
Simple carbohydrates contain
one or two sugar molecules
a carbohydrate containing one sugar molecule is called a
monosaccharide
disaccharides have ____ sugar molecules
two
Many sugar molecules strung together are called _____ and are considered _______
polysaccharides, complex carbohydrates
Why do complex carbohydrates not taste sweet?
Long carbon chain
Plants have_______
carbohydrates
does meat have carbohydrates
No
Why are no carb diets very difficult to follow
Every plant based food has carbohydrates
Carbohydrate suffix ____
ose means sugar
_______, _________, & _________ are examples of monosaccharides
glucose, fructose, galactose
which monosaccharide is not found in nature?
Galactose, usually attached to poly or disaccharides
Sucrose is composed of _____ &______
an example of sucrose is
1 glucose and 1 fructose
table sugar
Maltose is composed of ______
2 glucose molecules
found in fermented foods as additive
Lactose is composed of_____ & ______
1 glucose and 1 galactose
Milk sugar
a polysaccharide with a straight string of glucose molecules is called _______
amylose
a polysaccharide with a branched string of glucose molecules is called _______
amylopectin
Fibre is a ______ that provides structure to _____ and is hard for the body to break down due to their _____
polysaccharide, plants, structure
Soluble fibre
absorbs water (oatmeal )
Doesn’t absorb water (fruit skins)
Insoluble fibre
Salivary amylase breaks down ___ into ____
starch, glucose
protein is the only macronutrient digested in the ____
stomach
starch is broken down by _____ into _____ & ______
pancreatic amylase, glucose and maltose
sucrose is broken down by ____ into ____ & _____
sucrase, 1 glucose, 1 fructose
maltose is broken down by ____ into _____
maltase, 2 glucose
Lactose is broken down by ____ into ____ & _____
lactase, 1 glucose, 1 galactose
Glucose is stored for energy and called
glycogen
glucagon is
hormone made in the pancreas that promotes the break down of glycogen into glucose in the liver. This is called gluconeogenesis
Your body will steal ____ from the blood, organs and muscles in order to create _____
protein, glucose
Type 1 diabetes is ______ that attacks the ____ in the ____ causing _____ to not be created in the body
an autoimmune disease, islets of langerhans, pancreas, insulin
A lack of insulin causes a ______ causing a
back up of glucose in the body, a spike in blood sugar
Type 2 dibetes is ____ causing the pancreas to make more ____ than needed due to the ____ build up in the blood stream as the body does not recognize the ____
insulin resistance, insulin, glucose, insulin
Type 2 diabetes is caused by _____ & ____ but can be prevented or cured with ____ & _____
lifestyle factors & High fat diets, fibre and controlling blood sugar levels
____ Measures carbohydrate quality
Glycemic index
Low GI foods keep your _____
Blood glucose levels stable
What is an example of low, medium and high GI foods
low: pasta medium: Brown rice High: white bread
How much fibre should a 19-50 year old female consume in a day?
25g per day
How much fibre should a 19-50 year old male consume in a day?
38g per day
How much fibre does the average Canadian consume in a day?
14g per day
According to the accepted macronutrient distribution range, how many of our calories should come from carbohydrates?
45-65%
RDA say we should have ____g of carbohydrates a day
130g/d
If we consume less than ____g/d of carbohydrates, our body will go through ___ which is the breakdown of ___ into ____ in order to provide energy to the brain
130, ketosis, fat, ketones
If low fat (ketosis) diets are used long term, it will cause ______
stunted growth, menstrual irregularities and weak bones
Examples of sugars that are found in fruit_______
fructose, some glucose and sucrose
DRIs say ____ kcal should come from sugar
WHO says ___ kcal should come from added sugar
A calorie is
the amount of energy it takes to warm 1 gram of water up by 1 degree Celsius
protein gives us ___ of energy per gram
4kcals
Carbohydrates give us ___ of energy per gram
4kcals
Macronutrients are our
main source of energy
Micronutrients are
vitamins and minerals that our bodies do not make but need to function
make and maintain tissues like blood and bones
an adequate diet _______
has enough of everything
_____ diet doesn’t have too much of anything
moderate
A balanced diet
has the right combination of foods to provide the right amount of nutrients
_____ diet contains different foods each day
varied
