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HLTH230 > MIDTERM > Flashcards

MIDTERM Flashcards

1
Q

6 classes

A

Carbs / 4kcal/g
Lipids (fats) / 9kcal
Proteins / 4kcal
Vitamins
Minerals
Water
Alcohol (is not a nutrient) / 7kcal

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2
Q

Macronutrients

A

Required in larger amounts per day
Carbs, protein, fat, water

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3
Q

micronutrients

A

Required in smaller doses per day
Vitamins and minerals

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4
Q

essential nutrients

A

Nutrients a person must get from food because enough cannot be made by the body

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5
Q

Inorganic nutrients

A

Nutrients that contain no carbon
Water and minerals

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6
Q

Organic nutrients

A

Carbon containing
Carbs, protein, fats, vitamins

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7
Q

energy yielding nutrients

A

Nutrients that can be broken down to provide energy for the body
Carbs, lipids, protein
Alcohol yields energy but is not a nutrient

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8
Q

Phytochemicals

A

Non-nutrient compounds that are found in plant derived foods and have biological activity in the body. Contribute to colour and taste

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9
Q

Fortified foods

A

Foods which have had nutrients added

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10
Q

five key components of diet planning

A
  1. adequacy
  2. balance
  3. calorie control
  4. moderation
  5. variety
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11
Q

adequacy

A

Provides all essential nutrients, fiber, and energy in sufficient amounts

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12
Q

balance

A

Providing foods of a number of different types in proportions

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13
Q

calorie control

A

Control of energy intake

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14
Q

moderation

A

Providing constituents within set limits, not to excess

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15
Q

variety

A

wide selection of food

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16
Q

Energy

A

Fuels the human body.

It is required to move and work

Comes indirectly from the plants and animals we eat

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17
Q

What is food energy measured in

A

Calories (kcalories)

Units by which energy is measured

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18
Q

1 kilocalorie is the amount of heat needed to raise the temp of _kg of water by _ degree

A

1, 1

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19
Q

nutrient density

A

A measure of the nutrients provided per calorie of food

More nutrients, and fewer calories, the higher nutrient density

Refers to vitamins, minerals, proteins, fats

Veggies are typically most nutrient dense

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20
Q

energy density

A

lots of calories per serving

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21
Q

Describe the reasons people make the food choices they make.

A

Cultural and social meaning attached to food
Traditional cuisines and foodways
Sharing ethnic foods
Omnivore
vegetarian
vegan
pescetarian

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22
Q

factors that drive food choice

A

Convenience
advertising
availability
economy
emotional comfort
habit
personal preference
positive associations
region of the country
social pressure
weight
values and beliefs
nutritional value

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23
Q

Describe ways to determine the credibility of sources of nutrition information.

A

Do not act based on a single study
Peer reviewed journal
Should state purpose and research methods
Common sense?
Look for credentials

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24
Q

malnutrition

A

Any condition caused by excess or deficient food energy or nutrient intake or by imbalance of nutrients. Can include undernutrition and overnutrition.

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25
Q

undernutrition

A

Nutrient or energy deficiencies

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26
Q

over-nutrition

A

Nutrient or energy excesses

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27
Q

primary deficiency

A

Deficiency caused by inadequate intake of a nutrient

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28
Q

secondary deficiency

A

Deficiency not caused by inadequate intake but by something else such as a disease or drug interaction which reduces absorption

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29
Q

Nutritional genomics

A

Molecular nutrition
Science of how nutrients affect the activity of genes and how genes affect the activity of nutrients

Determining an individuals specific nutrient needs for health

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30
Q

Define elements of the dietary reference intakes (DRI). How they are established and used.

A

DRI’s - 6 lists of values of nutrient intakes for healthy people. Used to plan and assess diets.

Designed for health maintenance and disease prevention in healthy people

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31
Q

Estimated average requirements (EAR)

A

Average daily nutrient requirement intake estimated to meet the needs of half of the healthy individuals in a particular life stage and sex group
Basis for RDA’s

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32
Q

Recommended dietary allowances (RDA)

A

Average daily nutrient intake that meets the needs of 97-98% of healthy people in a particular life stage and sex group

Comes from the EAR
Goals for individuals

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33
Q

Adequate intakes (AI)

A

Recommended average daily nutrient intake level based on the intakes of healthy people (observed) in a particular life stage and sex group and assumed to be adequate
Set when insufficient evidence for an EAR
Individuals

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34
Q

Tolerable upper intake levels (UL)

A

Highest average daily nutrient intake that is likely to pose no risk of toxicity to almost all healthy people in a certain group
Intake above may put a person at risk of nutrient toxicity

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35
Q

Chronic disease risk reduction (CDRR)

A

Ie, keeping the sodium intake below the CDRR will help reduce risk of chronic disease for the healthy population

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36
Q

Acceptable macronutrient density ranges (AMDR)
CARBS
FAT
PROTEIN

A

Ranges of intakes set for energy yielding nutrients sufficient to provide total energy

45-65
20-35
10-35

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37
Q

DRI makes separate recommendations for different people

A

Pregnancy
Lactation
Infants
Children
Specific age ranges
Sex

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38
Q

Food Guide

A

Provides a daily healthy eating pattern including a variety of foods from 3 categories
First introduced in 1942
Separate first nations guide
Now plotted on a plate

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39
Q

Healthy eating recommendations (KNOW)

A

Be mindful of your eating habits

Cook more often

Enjoy your food

Eat meals with others

Eat plenty of fruits, veggies, whole grains, protein, plants

Limit highly processed foods

Make water your drink of choice

Use food labels

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40
Q

Estimated energy requirements (EER)

A

Average dietary intake predicted to maintain energy balance in a healthy adult
Enough food is critical to support health and life

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41
Q

Physical activity
Adults 18-64

A

Recommends 60 minutes of moderate activity each day

150 min of moderate to vigorous intensity physical activity per week

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42
Q

benefits of physical activity

A

Better sleep
Improved body composition
Bone density
Lowers risk of disease
Stronger circulation
Lowers anxiety
Longer life quality

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43
Q

Exchange systems

A

Foods assigned a certain amount of points

Meant to help plan a diet

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44
Q

exchange system based on ___ intake for diabetes canada

A

carbohydrate intake

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45
Q

Nutrition facts table
Presents information in two ways

A

Absolute quantities (grams)

Percentages of standards (% daily values)

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46
Q

One serving of this product is giving you 10% of your daily fiber goal

Based on a 2000 calorie diet

EXAMPLE OF

A

Percentages of standards (% daily values)

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47
Q

nutrition facts

_% is a little, _% is a lot of the nutrient

A

5, 15

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48
Q

Nutrient content claims

A

Highlights a nutrition feature of the food

Must meet criteria for specific claims defined by Canada’s Food and Drug regulations

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49
Q

health claims (2 types)

A
  1. disease reduction claims
  2. function claims
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50
Q

disease reduction claims

A
  • highlights the relationship between consumption of a food and a persons health
  • must be scientifically established
  • ie: quaker, oatmeal and lowering blood cholesterol
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51
Q

Diet high in ____ and low in ____ may reduce the risk of high blood pressure which is a risk factor for stroke and ____ disease

A

potassium
sodium

heart

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52
Q

function claims

A

Describes the role of a food on normal functions and activities of the body

Ie, consuming 7 grams of fiber from wheat bran promotes regularity

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53
Q

what do the nutrition facts list

A

calories and 13 core nutrients

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54
Q

nutrition facts changes and when did they occur

A

DEC 2022

Standardized the label overall (more realistic for eating/serving sizes)

Potassium is now included

Removed vitamins A and C

Adding daily value for sugar

Daily values updated

Mg amounts are shown with minerals (potassium, calcium, iron)

Daily value footnote

Fiber g are shown

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55
Q

nutrition labels

ingredient list

A

Starts with the ingredient that weighs the most

NEW
Grouping sugar based ingredients in brackets

Food colours listed by their individual names

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56
Q

% daily value

FAT
SATURATED AND TRANS FAT
CHOLESTROL
SUGARS
FIBRE
POTASSIUM
SODIUM
CALCIUM

A

75g
20g
300mg
100g
28g
4700mg
2300mg
1300mg

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57
Q

what foods are exempt from carrying a nutrition facts table

A

beverages with an alcohol content over 0.5%

produce

foods that contain few nutrients (spices, vinegar)

raw single ingredient meal, marine, or freshwater products

foods only sold in the retail establishment where the product is prepared and processed from its ingredients (ie: small cafe)

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58
Q

by jan 2026, a fron t of package symbol will be required on foods high in bad things:

A

Sodium
Sugars
Saturated fat
WARNING, like mexico

Idea that frequent intakes of these foods are linked to increased health risks

Helping shoppers to make more informed choices

Target is processed foods

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59
Q

list the places you will see calories on menus in Ontario

A

Food service chains with 20 or more locations in Ontario

Fast food restaurants
Restaurants
Coffee shops
Bakeries
Grocery stores
Movie theatres

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60
Q

what statement was required to be posted in 2018

A

Adults 13 and older need an average of 2000 calories per day, children 1500, individual needs may vary

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61
Q

examples of phytochemicals

A

Non nutrient things in food beneficial to health

Can alter body functions

Plant based foods abundant in phytochemicals may promote health

ex: Wine, tea, chocolate, soybeans, flaxseeds

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62
Q

Phytochemicals - chocolate

A

Contains flavonoid antioxidants that could lower the risk of blood clotting

However, it is rich in sugar and saturated fat

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63
Q

phytochemicals - tomatoes

A

Lycopene may inhibit cancer cell reproduction

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64
Q

phytochemicals - garlic

A

Organosulfur compounds

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65
Q

basic chemical tastes

A

Sweet
Sour
Bitter
Salty
Umami (meaty flavor enhancer)

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66
Q

flavour

A

total sensory impression of the food

smell, texture, temperature

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67
Q

Sugars can provide ____ energy

Fats provide ____ nutrients

Salt assumes the consumption of ___

A

brain
essential
sodium

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68
Q

What is the most energy-dense nutrient

A

FAT

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69
Q

Digest

A

breaking molecules of food into smaller molecules

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70
Q

absorb

A

movement of nutrients into intestinal cells afetr digestion

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71
Q

main join of the digestive tract

A

to digest foot to its component, absorb and excrete

it is a flexible, muscular tube that extends from the mouth to the anus

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72
Q

mechanical digestion: MOUTH

Chewing:
Saliva:
Mastication:

A

Shreds food into smaller pieces for easier swallowing

Added to soften food and aid in digestion.

Releases nutrients trapped in indigestible skins, like those in corn.

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73
Q

mechanical digestion: PERISTALSIS

Wave-like Muscle Movement:
Tongue Movement:
Sphincter Muscle:

A

Moves food from the esophagus to the stomach and small intestine.

Initiates peristalsis.

Prevents backflow of stomach contents into the esophagus.

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74
Q

mechanical digestion stomach

Food Holding and Mashing: .
Chyme Release:

A

The stomach holds food, mashes it, and liquefies it into chyme

Slowly released into the small intestine when the sphincter opens

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75
Q

mechanical digestion: SMALL INTESTINE

Absorption:

A

Most nutrient absorption occurs here, aided by segmentation, which allows for mixing and gradual movement.

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76
Q

mechanical digestion: LARGE INTESTINE

Final Digestion and Absorption:
Feces Composition:
Rectum:
Transit Time:

A

almost complete by the time contents arrive in the colon.

Made up of fiber and undigested materials

Stores feces until excretion

From mouth to rectum takes 1 to 3 days.

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77
Q

chemical digestion: DIGESTIVE JUICES

Salivary Amylase:
Lingual Lipase: .
Saliva Functions:

A

Enzyme that breaks down starch in the mouth

Starts fat digestion in the mouth.

Helps maintain dental health

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78
Q

chemical digestion: STOMACH

Protein Digestion Begins:
Acidity: .
Mucus Protection:

A

Stomach releases gastric juice, which activates pepsin, a protein-digesting enzyme.

he stomach’s pH is highly acidic, aiding digestion and killing pathogens.

The digestive tract is safeguarded from acid by a layer of mucus.

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79
Q

chemical digestion: SMALL INTESTINE

Major Site for Digestion and Absorption:

CCK (Cholecystokinin):

Secretin:

A

Most nutrient breakdown occurs here.

Hormone that stimulates the gallbladder to release bile into the intestine.

Stimulates the pancreas to release pancreatic juice containing enzymes and bicarbonate.

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80
Q

chemical digestion: NUTRIENT BREAKDOWN

Enzymatic Action:

Fiber:

A

Enzymes break down carbohydrates, proteins, and fats into smaller molecules for absorption.
.
Indigestible by human enzymes, contributing to fecal mass.

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81
Q

What is mechanical digestion

A

Physical process that prepares food for chemical digestion.

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82
Q

What is chemical digestion

A

The biochemical process that breaks down food into absorbable nutrients (like sugars, AA, fatty acids) can be used by the body

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83
Q

food combinations

A

Digestive system adjusts to whatever mixture of foods are present (adapts with diet change)

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84
Q

gut bacteria (microbes)

A

Up to 100 trillion microbes in a healthy tract

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85
Q

microbiota

A

Mix of microbial species of a community

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86
Q

probiotic

A

Actual bacteria or food that contains it

Consumed to benefit health by changing the body’s bacterial colonies.

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87
Q

pre-biotic

A

Substances (like fiber) that are not digested by the body.

Serve as food for probiotics, helping them grow and thrive

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88
Q

Absorption - small intestine

Structure:
Shape:
Absorption:

A

Lined with villi and microvilli, which increase the surface area for absorption.

A folded tube in the abdomen; the folds enhance surface area.

Selective process; for example, calcium absorption increases when levels are low.

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89
Q

Absorption - small intestine nutrient transport

Villi Cells:
Blood Vessels:
Lymphatic Vessels:

A

Nutrients pass through the cells of the villi.

Transport carbohydrates, proteins, vitamins, and minerals to the liver.

Carry most fat products

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90
Q

small intestine nutritional impact

Poor Nutrition Effects:
Malnutrition Consequences:

A

Insufficient fiber can weaken the intestines.

Leads to a lack of enzymes and reduced effectiveness of absorption surfaces.

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91
Q

belching and gas

A

Common issues caused by swallowing air while eating or consuming certain foods, like vegetables.
Can lead to hiccups or irritation of the diaphragm.

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92
Q

heartburn and GERD

A
  1. Discomfort from acid reflux.
  2. Chronic reflux of acidic stomach contents into the esophagus, causing pain and potential complications like inflammation or increased cancer risk.
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93
Q

heartburn and GERD triggers

A

overeating, coffee, fatty foods, carbonated drinks, hot foods, and smoking.

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94
Q

heartburn and GERD treatment

A

Antacids: Provide temporary relief but can cause the body to produce more acid, potentially interfering with nutrient absorption.

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95
Q

ulcers + treatment

A

caused by an imbalance of digestive juices, leading to erosion in the stomach lining.

Often treated with antibiotics if bacteria are the cause

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96
Q

hernia

A

A condition where an organ protrudes through the wall of its cavity, which can lead to reflux and choking.

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97
Q

choking

A

Occurs when food lodges in the trachea, blocking airflow.

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98
Q

dysphagia

A

Difficulty swallowing, often seen in the elderly or those with certain diseases, leading to food entering the airway instead of the stomach.

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99
Q

Constipation:

A

Infrequent bowel movements; can be managed by consuming fiber, drinking water, and staying active to help stimulate muscle contractions.

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100
Q

IBS (Irritable Bowel Syndrome):

A

Characterized by intermittent bowel disturbances, often linked to diet, lack of physical activity, and stress;

a low FODMAP diet may help.

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101
Q

IBD (Inflammatory Bowel Disease):

A

includes conditions like Crohn’s disease, causing inflammation in the gastrointestinal tract.

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102
Q

excretory system

Waste Elimination:
Liver’s Role:
Digestive Tract:
Kidneys:
Kidneys:
Blood Pressure Regulation:
Hormonal Regulation:

A

The body removes waste products.

Filters blood and decides whether waste is sent to:

Via bile to be excreted as feces.

To be removed as urine.

Act as detox specialists by filtering blood and regulating waste and water removal.

Kidneys manage sodium excretion and retention, which is crucial for controlling blood pressure and fluid volume.

Kidney functions are influenced by hormones.

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103
Q

excretory system’s main functions

A

critical role in waste removal and fluid balance

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104
Q

Storage Systems

Nutrient Storage:
Glycogen:
Fat:
Liver’s Role in Fat Storage:
Adipose Tissue:

A

The body stores excess energy-containing nutrients:

Stored form of excess carbohydrates.

Stores excess fats, proteins, and carbohydrates when glycogen is full.

The liver packages and ships fats to cells that need energy.

Stores excess fat for energy reserves.

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105
Q

Nutrient Storage Highlights
Vitamin D:
Vitamin C:

A

Stored without limit in the body.

Stored in small amounts and can be quickly depleted; excess is excreted in urine.

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106
Q

storage systems

A

storing excess nutrients to ensure a steady energy supply.

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107
Q

carbs function

A

provide energy, support brain function, and promote digestive health

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108
Q

Sources of Carbohydrates:
Plants:
Dairy Products:
Concentrated Sugars:

A

Whole grains, legumes, fruits, and vegetables

Milk, yogurt, sour cream.

Refined sugars found in sweets and processed foods

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109
Q

Simple Carbohydrates:

Monosaccharides:

A

Single sugar units

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110
Q

Monosaccharides:

A

Glucose: .
Fructose: .
Galactose:

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111
Q

glucose

A

Mildly sweet; essential energy source for body functions; part of every disaccharide.

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112
Q

fructose

A

Intensely sweet; found in fruits and honey; often in high fructose corn syrup.

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113
Q

galactose

A

Component of milk; not sweet; pairs with glucose in lactose.

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114
Q

Disaccharides:

A

Two monosaccharides joined together.

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115
Q

disaccharides (3)

A

lactose
maltose
sucrose

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116
Q

lactose

A

Glucose + Galactose; the main carbohydrate in milk.

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117
Q

maltose

A

Glucose + Glucose; formed during starch breakdown and fermentation (e.g., barley).

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118
Q

sucrose

A

Glucose + Fructose: table sugar derived from sugar beets or cane.

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119
Q

polysaccharides

A

Long chains of monosaccharides

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120
Q

polysaccharides (3)

A

starch
glycogen
fiber

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121
Q

starch

A

Storage form of glucose in plants; digestible; found in grains, yams, peas, beans.

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122
Q

glycogen

A

Storage form of glucose in animals; highly branched structure; stored in muscles and liver.

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123
Q

fiber

A

Found in fruits, vegetables, whole grains, and legumes; indigestible by human enzymes; aids in digestive health.

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124
Q

Soluble Fiber:

Dissolves in water;.
Sources:
Benefits:

A

forms gels; fermented by bacteria in the colon

Barley, legumes, oats, apples.

May lower chronic disease risk and soften stool.

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125
Q

Insoluble Fiber:

Does not dissolve in water;
Sources: .
Benefits:

A

retains structure and texture.

Outer layers of whole grains, celery

Alleviates constipation and speeds up bowel movements.

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126
Q

Monosaccharides absorption

A

absorbed directly into the blood

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127
Q

disaccharides absorption

A

digested before absorption
Split into mono by enzymes

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128
Q

what is the most used nutrient in the body

A

glucose

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129
Q

Most energy in fruits and veggies comes from __

A

sugar

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130
Q

Most energy in fruits and vegetables comes from sugars, alongside beneficial components like:

A

Fiber
Phytochemicals
Vitamins and Minerals

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131
Q

____% of daily calories should come from carbs

A

45-65% of daily calories should come from carbohydrates, emphasizing complex carbs over refined sugars (often considered empty calories).

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132
Q

Carbohydrate Misconceptions

A

Carbs are sometimes labeled as fattening, but they provide fewer calories per gram compared to fat.

Excess sugar intake can negatively impact blood lipids.

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133
Q

benefits of carbs:

A

Lowers cholesterol and heart disease risk.

Protects against strokes.

Low in saturated, trans fat, cholesterol

High in phytochemicals, fibers

Binds with cholesterol-containing bile and aids in excretion.

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134
Q

benefits of carbs:

Blood Glucose Control:

A

Slower glucose absorption helps maintain stable blood sugar levels.

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135
Q

benefits of carbs:

Maintenance of digestive tract health

A

Fiber plays a role in colon function
Enlarge and soften stools

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136
Q

benefits of carbs

Healthy Weight Management:

A

Foods high in complex carbs tend to be low in fat and added sugars, providing less energy but greater feelings of fullness.

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137
Q

3 recommendations for carbs

A

Focus on Complex Carbohydrates:

Moderation:

Balanced Diet:

138
Q

benefits of carbs
Constipation

A

Helps prevent hemorrhoids
Stimulates Gi tract muscles to retain strength and resist bulging (diverticula)

139
Q

benefits of carbs lower the rates of colon cancer

A

Speed removal of cancer-causing agents

Promote bacterial reproduction

140
Q

carbs fibre recommendations and intakes

FEM: 19-50
FEM: 51 +
MALE: 19-50
MALE: 51+

AVG INTAKE OF CAN IS:

A

25G
21G
38G
30G

12-15g/day

141
Q

too much fibre

A

Blocked intestine from purified fibers
Too much bulk can limit food intake
Can contribute to dehydration

142
Q

breads bran

A

Made of cellulose
Protects the grain
Removed in milling

143
Q

breads
endosperm

A

Starch grains embedded in a protein matrix
What is used in refined flour

144
Q

bread
germ

A

The part where new grain develops
Majority of fat is located here
Often left out of processing

145
Q

breads
modern milling

A

Removes bran and germ for whiter textured flour

Loss of nutrients

Cellulose and fat are taken out.

146
Q

Canada - mandatory add of ______, ____, and ____ in the 1970’s

A

riboflavin, thiamin, and iron

147
Q

Canada - mandatory add of ___in the 1990’s

A

folic acid

148
Q

Breaking Down Carbohydrates:

A

Carbohydrates must be converted into monosaccharides to produce glucose.

149
Q

carbs

Starch Digestion:

Mouth:
Small Intestine:
Intestinal Enzymes:

A

Digestion begins with salivary amylase, which starts breaking down starch.

Digestion continues with pancreatic enzymes, which split starch into smaller polysaccharides and disaccharides.

Further break down these compounds into monosaccharides

150
Q

carbs

Resistant starch acts as fiber digestion

A

Raw potatoes, unripe bananas
Digested slowly
Remains intact til bacteria of the colon break it down

151
Q

carbs

sugar digesition

A

Digestible carbs are split into monosaccharides before they are absorbed

Once in bloodstream, sugars travel to the liver

152
Q

carbs

absorption fibers

A

Some fibers are fermented by intestinal bacteria, producing gas as a by-product, which can be smelly.

153
Q

Lactose Intolerance
Cause:
Consequences:
Severity: .
Distinction:

A

People produce less lactase, particularly in certain populations (e.g., Asians).

Damage to intestinal villi may occur.
Undigested lactose is fermented by intestinal bacteria, producing gas and irritants.

Symptoms can vary among individuals

Lactose intolerance is different from a milk allergy, which is an allergic reaction to milk proteins.

154
Q

using glucose - energy release

A

Processes like glycolysis and the Krebs cycle release energy within cells.

155
Q

carbs Daily Recommendations:

A

Aim for 130 grams of carbohydrates per day, making up 45-65% of total energy intake

156
Q

Brain Fuel

A

he brain cannot use body fat for energy; it requires glucose.

157
Q

Severe Carb Deficit:

A

If carbs are too low, the body will use protein to make glucose.

158
Q

fat metabolism

A

Fat requires glucose-derived compounds to be used for energy; without this, it produces ketone bodies, leading to ketosis.

159
Q

Effects of Ketosis:

A

Can cause vitamin and mineral deficiencies, increase the risk of kidney stones, and lead to symptoms like constipation and nausea.

160
Q

Blood Glucose Regulation
Post-Meal Response:

A

Eating raises blood glucose levels.

161
Q

blood glucose regulation

high blood glucose

A

Triggers the pancreas to release insulin, which helps cells absorb glucose and store it as glycogen. Excess glucose may be converted to fat.

162
Q

blood glucose regulation

low blood glucose

A

triggers the release of glucagon from the pancreas, prompting the liver and muscles to release stored glucose.

163
Q

Type 1 Diabetes
Description:
Age of Diagnosis:
Prevalence:
Treatment:

A

Little or no insulin production from the pancreas.

Typically diagnosed in childhood.

Less common than Type 2.

External insulin source (injections, not oral due to stomach acidity and poor absorption).
Meal planning to balance insulin levels.

164
Q

type 2 Diabetes
Description:
Age of Diagnosis:
Prevalence:

A

he body initially produces insulin but develops resistance. Over time, the pancreas may struggle to produce enough insulin.

Typically diagnosed in adulthood.

Most common form of diabetes.

165
Q

type 2 diabetes risk factors

A

Family history (genetic predisposition).

Higher risk in certain groups, including Indigenous populations and those who are obese (including children).

Prediabetes in moderately overweight individuals with impaired glucose tolerance.

166
Q

type 2 diabetes treatment

A

Stimulating insulin secretion.

Improving glucose uptake in tissues
.
May require external insulin as the condition progresses.

167
Q

Managing Diabetes
Goals:
Key Strategies:

A

tighter glucose control leads to fewer complications.

Maintain a healthy weight.

Focus on nutrition, particularly for Type 2.

Weight loss and regular physical activity.

Regular meal timing and spacing.

Avoid trans and saturated fats.

Choose low-GI (glycemic index) carbohydrate sources.

168
Q

Complications of Diabetes
Long-term complications can include:

A

Cardiovascular disease.
Neuropathy (nerve damage).
Nephropathy (kidney damage).
Retinopathy (eye damage).
Poor wound healing and infections.

169
Q

Hypoglycemia
Definition:
Types:

Associated Conditions:
Causes:

A

Low blood glucose levels.

Postprandial Hypoglycemia:
Fasting hypoglycemia

Can occur with diabetes, pancreatic disease, or cancer.

Excessive physical activity.
Skipping meals or eating less.
Medication effects.
Alcohol consumption.

170
Q

Postprandial Hypoglycemia:
Symptoms:

A

Low blood sugar after meals.

Fatigue, weakness, hunger, anxiety, headaches.

171
Q

Fasting Hypoglycemia:
Symptoms:

A

Low blood sugar after not eating for a while

Headache, mental dullness, confusion, seizures..

172
Q

Prevention of Hypoglycemia

A

Eat balanced meals containing protein at regular intervals.

173
Q

Dietary Patterns for Type 2 Diabetes
Recommended Diets

A

Mediterranean Diet: Emphasizes healthy fats, whole grains, and plenty of fruits and vegetables.

Vegan or Vegetarian Diets: Focus on plant-based foods.

DASH Diet: Focuses on whole foods to improve blood pressure and overall health.

174
Q

Dietary Patterns for Type 2 Diabetes

Key Nutritional Emphasis:

A

Incorporating dietary pulses (beans, peas, chickpeas, lentils).
Increasing fruit and vegetable intake for better glycemic control.
Including nuts for healthy fats.

175
Q

free sugars

A

Includes monosaccharides and disaccharides added to foods and beverages by manufacturers.
Also includes sugars naturally present in honey, syrups, and fruit juices.

176
Q

added sugars

A

All sugars added during food processing or preparation.
All added sugars are classified as free sugars.

177
Q

total sugars

A

Accounts for all sugars in food and drinks, regardless of source.

178
Q

Sugar Recommendations
Dietary Reference Intake (DRI):

Diabetes Association:

A

Maximal intake of 25% of total calories from added sugars.

No more than 10% of total calories from added sugars.

179
Q

Sugar Alcohols
Definition:

Characteristics:

Sources:

A

Provide energy but do not contain ethanol or other intoxicants.

Produce a low glycemic response; may cause gas and diarrhea.

Naturally found in small amounts in fruits and vegetables.

180
Q

Common Sugar Alcohols:

A

Erythritol
Isomalt
Lactitol
Maltitol
Mannitol
Sorbitol
Xylitol

Mnemonic: “Every Man Says I Must Love Xanax.”

181
Q

Artificial Sweeteners
Function:
Safety:
Usage:

A

Sweeten foods with very little energy

Can be toxic in high doses; moderation is key..

Not essential for healthy eating.

182
Q

Alternative Sweeteners

A

Advantame
Acesulfame Potassium
Aspartame
Cyclamate
Monk Fruit
Neotame
Saccharin
Sucralose
Thaumatin
Tagatose

Mnemonic: “Andy Ate Applesauce So That My Cousin Noah Stopped Saying Tagatose.”

183
Q

Acesulfame Potassium

A

Zero calories, 200x sweeter than sucrose, good for cooking, excreted unchanged by kidneys.

184
Q

Aspartame

A

200x sweeter than sucrose, used in a broad range of foods. Not safe for those with PKU (phenylketonuria).

185
Q

Cyclamate

A

Cyclamate
Zero calories, sold as a tabletop sweetener, heat stable.

186
Q

Saccharin

A

Zero calories, sold as a tabletop sweetener.

187
Q

Stevia

A

300x sweeter than sucrose, naturally sweet herb, approved in 2012 for culinary use.

188
Q

Sucralose

A

Zero calories, known as Splenda, 600x sweeter than sucrose, used in cooking and baking.

189
Q

changes to labelling (sugars)

A

Neotame, sucralose, aspartame, acesulfame-potassium by 2026

Amount will no longer appear in list of ingredients

Don’t need to be listed on front of package

Aspartame contains phenylalanine

190
Q

characteristics of lipids

Composition:
Solubility:

A

Made up of carbon, hydrogen, and oxygen.

Lipids are organic compounds that are not soluble in water.

191
Q

Triglycerides:

Forms:
Fats:
Oils:

A

Comprise 95% of all lipids; most commonly consumed fats.

Solid at room temperature.

Liquid at room temperature

192
Q

3 types of lipids

A

phospholipids
sterols
triglycerides

193
Q

Phospholipids:
Example:

A

Lecithin.

194
Q

.
Sterols:
Example:

A

Cholesterol.

195
Q

Functions of Lipids:

Energy Source:

Storage:

Insulation:

Shock Absorption:

Cell Membrane Component:

Nutrient Absorption:

A

Major source of daily energy; more energy-dense than carbohydrates

Fat cells (adipose tissue) store excess fat and expand as needed.

helps insulate the body from extreme temperatures.

Protects organs.

Essential for cell structure.

Aids in the absorption of fat-soluble vitamins (A, D, E, K).

196
Q

lipids

Satiety:
Satiation:

A

Feeling of fullness after a meal.

Feeling of fullness during a meal that stops eating

197
Q

Triglycerides Structure:

A

Composed of three fatty acids and one glycerol backbone.
Fatty acids can vary in length and structure:

198
Q

Triglycerides Structure:

Saturated:

Monounsaturated:

Polyunsaturated:

A

Maximum number of hydrogen atoms; no double bonds.

One double bond between carbons; fewer hydrogen atoms.

Two or more double bonds.

199
Q

Food Sources:
Triglycerides:

Phospholipids:

Sterols:

A

It is found in oils, butter, avocados, nuts, and fatty fish.

Present in egg yolks and soybeans.

found in animal products like meat and dairy; plant sterols are found in whole grains and vegetables.

200
Q

Health Implications: LIPIDS
Moderation is Key:

Potential Benefits:

Risks of Excess: .

A

While fats are essential, they should be consumed in moderation to maintain health

Healthy fats (e.g., from fish, nuts) can support heart health and overall well-being.

Overconsumption can lead to weight gain and associated health issues

201
Q

Saturated Fatty Acids:

A

Firm at room temperature.

Higher melting temperature due to maximum hydrogen atoms.

Commonly found in animal fats and tropical oils (e.g., coconut oil).

202
Q

Unsaturated fatty acids

A

More liquid at room temperature.

Lower melting temperature due to one or more double bonds.

Higher unsaturation = softer fat (e.g., vegetable oils).

203
Q

Chain Length:

Long-Chain Fatty Acids:

Medium-Chain Fatty Acids:

Short-Chain Fatty Acids:

A

12 to 24 carbons; found in meat, seafood, and vegetable oils.

6 to 10 carbons, mainly in dairy products.

Less than six carbons; generally higher in unsaturation, making them softer.

204
Q

health recommendations for fats

A

Limit saturated fats, particularly from animal and tropical sources.

Favor unsaturated fats (e.g., olive oil, fish oils) for heart health.

205
Q

Hydrogenation

A

A chemical process adding hydrogen to unsaturated fats, reducing double bonds and increasing saturation.

206
Q

Hydrogenation effects

A

Increases shelf life and stability at high cooking temperatures.

Can create trans fats, which are linked to health risks (partially hydrogenated oils banned in 2018).

207
Q

Phospholipids
Structure:
Function:
Source:

A

Composed of 2 fatty acids, a glycerol backbone, and a phosphorus-containing molecule.

Act as emulsifiers, allowing fat and water to mix (e.g., mayonnaise).

Found in foods like eggs and peanuts.

208
Q

Sterols
Structure:
Sources:

Plant Sterols:

Animal Sterols:

Functions:

A

large molecules with interconnected carbon rings; includes cholesterol.

Found in plant foods.

Cholesterol is only found in animal foods.

Precursor for bile, Vitamin D, and sex hormones.
Not essential in diet; the body produces more than we consume.

209
Q

Digestion and Absorption of Fats
Mouth:

A

Lingual lipase begins triglyceride digestion (minor role in adults).

210
Q

Digestion and Absorption of Fats

Stomach:

A

Gastric lipase continues fat digestion in an acidic environment.

211
Q

Digestion and Absorption of Fats

Small Intestine:

A

Bile is secreted (produced in liver, stored in gallbladder) to emulsify fats.

Pancreatic lipase further breaks down triglycerides into monoglycerides and fatty acids.

Approximately 98% of triglycerides are absorbed.

212
Q

Digestion and Absorption of Fats

Small Intestine:

someones gallbladder removed?

A

Bile still made in liver

Release slowly rather than all at mealtime

Low fat diet

213
Q

Digestion and Absorption of Fats
steps

A
  1. Food enters mouth
    Lingual lipase starts to break down triglycerides (fats)
  2. Travels to stomach where gastric lipase further continues to break down triglycerides
  3. Droplets and acidity from stomach stimulates small intestinal cells to produce hormones
    - CCK
    - Secretin
  4. CCK stimulates bile production and secretion AND pancreatic enzyme release
    - Pancreatic lipase
  5. Secretin stimulates bicarbonate secretion from the pancreas
  6. Once emulsified, fat splitting enzymes act on triglycerides to split fatty acids from glycerol backbone
  7. Absorbed by intestinal villi
  8. Continues to transport of fats below
214
Q

smaller products of lipid digestion

Short and Medium-Chain Fatty Acids:

A

pass directly through the cells of the intestinal lining into the bloodstream

215
Q

Larger products of lipid digestion

Monoglycerides and Long-Chain Fatty Acids:

A

Reformed into triglycerides inside intestinal cells.

Cluster with proteins to form chylomicrons.

  • Chylomicrons are the largest and least dense lipoproteins.
  • Travel through the lymphatic system before entering the bloodstream.
  • Body tissues take triglycerides from chylomicrons as needed.
216
Q

Lipoproteins:

A

Clusters of lipids and proteins that transport fats in the bloodstream.

217
Q

Dietary Fat, Cholesterol, and Health:

A

Diets high in trans fats and saturated fats are linked to cardiovascular disease (CVD).

218
Q

An atherogenic diet typically includes

A

High trans fats.
Low fruits and vegetables.
High protein and fats (e.g., eggs, liver, shellfish).

219
Q

Key Recommendations:

Fat Intake:

A

Aim for 20-35% of total calories from fat.

Focus on healthy fats:
Unsaturated fats (e.g., olive oil).

Phytosterols - found in certain margarines, orange juice, and yogurts.

220
Q

Dietary Patterns:

Mediterranean Diet:
.
Portfolio Diet:

DASH Diet:

A

Rich in unsaturated fats, complex carbs (legumes, nuts), and higher in fish than meat

Specifically targets lowering blood cholesterol.

Focuses on stopping hypertension; emphasizes fruits, vegetables, whole grains.

221
Q

Using stored fat

A

Decreasing food intake, increasing the body’s expenditure of energy

222
Q

Essential fatty acids

A

Cannot be synthesized by the body, so they MUST come from diet

Linoleic acid

223
Q

Linolenic acid

A

Used by the body to make eicosanoids

224
Q

eicosanoids

A

Compounds that regulated body functions (muscle relaxation, blood vessel dilation, response to injury and infection, etc)

225
Q

Fatty acid deficiency

who?
why?

A

Mainly occurs in infants

Not fed breast milk

226
Q

majory lipoproteins

A

Chylomicrons
VLDL
LDL
HDL

227
Q

VLDL

A

Very low density lipoproteins

Carry triglycerides made in liver to body cells

228
Q

LDL

A

Low density lipoproteins

Larger, lighter, richer in cholesterol

Transport cholesterol to body tissues

Made from VLDL

Bad cholesterol
- Going around body and leaving fat which builds plaque

Want this number to be low = good health

Elevated LDL cholesterol is associated with increased heart disease risk

229
Q

HDL

A

High density lipoproteins

Smaller, denser, more protein

Carry cholesterol from body cells to the liver for disposal

Good cholesterol (want it to be high)

Carrying fat out of body to liver

Elevated HDL cholesterol is associated with decreased heart disease risk

230
Q

To lower LDL cholesterol

A

Reduce trans and saturated fats
- Replace with mono and polyunsaturated
- Trim fat off foods
Genetics

231
Q

To raise HDL cholesterol

A

Physical activity
Quitting smoking

232
Q

Omega-6 Fatty Acid: Linoleic Acid

Type:
Roles in the Body:
health effects:

A

Polyunsaturated
Sources: Vegetable oils (e.g., corn, soybean), nuts, seeds

Creates arachidonic acid.
Acts as a starting material for eicosanoids (hormone-like substances).

Supports skin health and overall cellular function.
Consume in moderation to maintain balance.

233
Q

Omega-3 Fatty Acid: Linolenic Acid

Type:
Roles in the Body:

Health Effects:

A

Polyunsaturated
Sources: Flaxseed oil, walnuts, canola oil, fish oils (e.g., salmon

Supports immunity and cardiovascular health.
Plays a role in brain function and development.

May reduce inflammation and lower the risk of chronic diseases.
Important to increase intake for optimal health.

234
Q

Balancing Omega-3 and Omega-6
Recommendation

A

Maintain a proper balance between omega-3 and omega-6 fatty acids.

Increase omega-3 intake while consuming omega-6 in moderation.

Include fatty fish in the diet for omega-3 benefits.

235
Q

Fat in the diet
Meat

Visible -

Invisible

A

trim around a steak

  • fat ground in lunch meats, blended, marbling

Choose lean cuts

236
Q

Plant Sources: fat

A

Oils: Olive oil, sesame oil, and peanut butter.

Fruits: Avocados.

Granola and Muffins: Often contain hidden fats.

237
Q

FAT IN THE DIET

dairy

A

Whole milk, cream, butter (higher in saturated fats).

Opt for low-fat or fat-free alternatives when possible.

238
Q

Fat Replacers
Artificial Fats:

Zero Energy Fat Replacers:

A

Designed to mimic the taste and texture of fats.

such as Olestra (not approved in Canada).

239
Q

Low-Fat Diet Considerations
Caution:

A

May exclude nutritious foods that provide essential fatty acids.

Not necessarily lower in calories.

It can be difficult to maintain long-term.

240
Q

Food borne symptoms

A

Stomach cramps
Nausea
Vomiting
Diarrhea
Fever
Death
Foodborne infection
- Caused by eating foods contaminated with infectious microbes

Food intoxications
- Caused by eating foods containing natural toxins

241
Q

Hepatitis A

Sources:
Symptoms:
Onset
Prevention:

A

Undercooked/raw shellfish, contaminated water, produce.

Fever, loss of appetite, jaundice

2-4 weeks after exposure

Cook foods thoroughly, avoid untreated water, avoid raw non-peelable fruits.

242
Q

Listeriosis

Sources:

Symptoms:
Onset:

A

Unpasteurized milk, cheese, hot dogs, undercooked meat.

Flu-like symptoms, blood poisoning, miscarriages.

3-70 days after exposure.

243
Q

Salmonellosis

Sources:
Symptoms
Onset:

A

Raw/undercooked eggs, chicken, raw produce.

: Nausea, vomiting, cramps, fever.

1-3 days after exposure.

244
Q

E. Coli Infection

Sources:
Symptoms:.
Onset:

A

Undercooked ground beef, unpasteurized milk, contaminated fruits/veggies, water, person-to-person contact.

Severe bloody diarrhea, cramps, kidney failure

1-10 days after exposure.

245
Q

Botulism

Sources:
Symptoms:
Onset:

A

Home-canned goods, improperly smoked fish, canned meats, honey.

Double vision, difficulty swallowing, speech problems, paralysis.

12-72 hours after exposure.

246
Q

Staphylococcal Food Poisoning

Sources:

Symptoms:

Onset:

A

Contaminated foods like macaroni salads, pastries, unrefrigerated meats.

Diarrhea, nausea, vomiting, cramps, fatigue.

1-8 hours after exposure.
Note: Bacteria found on skin and in nasal passages.

247
Q

Vibriosis

Sources:
Symptoms:
Onset:

A

Raw/undercooked shellfish/seafood.

Diarrhea, cramps, nausea, headache.

24 hours after exposure.

248
Q

proteins that are working molecules

A
  • enzymes
    -antibodies
    -transport vehicles
    -hormones
    -cores of bone and teeth
  • filaments of hair
  • materials of nails
  • cores of bone and teeth
249
Q

proteins that are for structure

A
  • tendons
  • scars
  • ligaments
  • fibres of muscles
250
Q

proteins made of

A

carbon, hydrogen, oxygen
- contain nitrogen
- some AA also contain sulphur

251
Q

what are proteins composed of

A

amino acids

252
Q

are amino acids identical

A

different from one another not identical like starch

253
Q

how many AA

A

20 different AA make up most of the proteins of living tissue

254
Q

what is found on each amino acid

A

amine group (one end)

acid group (other end_

side chain (side group) attached to the carbon at the center of the backbone

255
Q

what makes each AA different

A

The side chain is what makes each amino acid different
Contributes to the shape and behaviour

256
Q

side chains (side groups)

A

make the AA differ in

  • size
  • shape
  • electrical charge (some neg/positive/no charge)
257
Q

essential amino acids (indispensable)

A

AA that cannot be synthesized at all by the body or cannot be synthesized in sufficient amounts

can only be replenished from foods

258
Q

why does the body need essential AA

A

b/c the body cannot make the proteins it needs to do its work without the essential amino acids

259
Q

nonessential AA (dispensable)

A

AA that can be synthesized by the body

260
Q

how does the body make nonessential AA

A

from
1. fragments derived from carbs or fat to form the backbones

  1. nitrogen from other sources
261
Q

essential AA (9)

A
  1. histidine
  2. isoleucine
  3. leucine
  4. lysine
  5. methionine
  6. phenlyalanine
  7. threonine
  8. tryptophan
  9. valine
262
Q

non essential aa (11)

A
  1. alanine
  2. arginine
  3. asparagine
  4. aspartic acid
  5. cysteine
  6. glutamic acid
  7. glutamine
  8. glycine
  9. proline
  10. serine
  11. tyrosine
263
Q

conditionally indispensable/essential AA

A

Normally nonessential

Circumstance arises which exceeds body’s ability to produce

Ie, body makes tyrosine, but if insufficient phenylalanine, body cannot make

264
Q

recycling AA

A

Body makes some amino acids but also breaks down proteins to reuse those amino acids

Food and body proteins are dismantled and free their amino acids to reuse

265
Q

Cells can use amino acids for energy if required

A

tissues can break down their own protein in times of fuel or glucose deprivation

266
Q

recycling AA

how long is protein turnover

A

300 to 400 g/day

267
Q

how do AA form proteins

A

peptide bond

268
Q

peptide bond

A

Connects one acid to another

Formed between amine of one AA and and the acid of another AA (condensation rxn)

forms a chain of AA with side chains bristling out form the backbone

269
Q

structure Protein:

Primary
secondary

A

Amino acid sequences
Polypeptide shapes

270
Q

secondary structure - polypeptide shapes

A

determined by weak electrical attractions within the chain

+ charged hydrogen’s attracts nearby neg charged oxygen

sections of the chain may twist into a helix or fold into a pleated sheet giving proteins strength and stability

271
Q

tertiary structure - polypeptide tangles

A

Long chain twist and fold into a variety of complex tangled shapes

Side groups attract or repel

Hydrophilic side (love water)

Hydrophobic side (repel water)

disulfide bridges

shape gives characteristics

272
Q

Multiple polypeptide interactions (quaternary)

A

Interactions between two or more polypeptides

Hemoglobin made up of 4 polypeptide chains

273
Q

globular proteins are water soluble

A

such as some proteins of blood

274
Q

proteins form hollow walls

A

carry and store materials in their interior

275
Q

proteins that are much longer than they are wide

A

proteins of tendons

276
Q

collagen

A

Connective tissues are made from it

Tendons, ligaments, scars, teeth, bones

Glue between cells

277
Q

insulin

A

Regulates blood sugar
Produced by pancreas

278
Q

enzymes

A

protein catalysts

facilitates a chemical reaction

279
Q

For each protein, there is a standard amino acid sequence
what happens if something goes wrong

A

disastrous to health

280
Q

sickle cell disease

A
  • inherited variation in amino acid sequence - abnormal hemoglobin
  • one AA in a critical position has been replaced by a different one
  • rbc collapse from the normal disk shape into crescent shapes resulting in abnormal blood clotting, strokes, and potentially early death
281
Q

pancreas

A

responds to internal molecular messages generated when blood glucose is overabundant by synthesizing insulin

282
Q

hemoglobin

A

when body’s iron stores run low, immature rbc respond by reducing hemoglobin synthesis

283
Q

denaturation

A

the irreversible change in a proteins shape

can be caused by heat, acids, bases and alcohols

284
Q

why is denaturation important to the digestion of food protein

A

Unravelling

Stomach acid opens up protein structure

Digestive enzymes can make contact with peptide bonds and cleave

Cooking an egg, outside turns white
Denaturation liberates protein for digestion

285
Q

Protein digestion

A

Because each protein performs a particular task in a specific tissue, when eaten, proteins must be broken down and absorbed

Digest and arrange these amino acids

Stomach has a pH of 2 (strong)

285
Q

protein digestion
mouth

A

protein is crushed by chewing and is moistened with saliva

286
Q

protein digestion stomach

A

Acid in stomach uncoils proteins so the protein digesting enzyme can attack peptide bonds

Unfolds proteins
- Pepsin is working here

286
Q

protein digestion small intestine

A

Receives small denatured pieces of protein

Most are polypeptides (many amino acids bonded together)

Alkaline juices from the pancreas neutralize stomach’s previous acidic pH
(to 7 - which is neutral)

Enables the next enzyme team to enter and breakdown final strands

Protein digesting enzymes continue to break down protein to leave dipeptides, tripeptides, single amino acids

Intestinal cells absorb and transfer amino acids to bloodstream

287
Q

can Additional supplements and enzymes help with digestion

A

no can create deficiencies

288
Q

describe protein absoprtion

A

Amino acids in the bloodstream are carried to the liver

For the liver
- Used in protein synthesis for energy or for nonessential amino acids

The cells
- Use amino acids to make proteins for their own use

289
Q

Roles of protein
To support growth and maintenance

A
  • embryo or growing child
  • amino acids must be - muscles of an athlete in training
  • new blood to replace losses
  • scar tissue
  • new hair and nails
  • Replace worn out cells

Protein turnover

290
Q

Roles of protein

enzymes

A

thousands of enzymes reside inside a single cell

  • facilities a specific chemical reaction
291
Q

Roles of protein

hormones

A

hormones
- chemical messangers secreted by a number of body organs in response to conditions that require regulation
- some are made from AA (proteins)

292
Q

role of protein AA

A
  • not only building blocks for protein
  • tryptophan serves as a starting material for seratonin and niacin
  • tyrosine is a component of both epi and norepi and is used to make both melanin and thyroxine
293
Q

role of proteins

antibodies

A

produced by the immune system

large proteins of the blood

294
Q

role of proteins

maintaining fluid and electrolyte balance

A

too much fluid in cell - ruptures

too little fluid - cell cannot function

Protein attracts and holds water

EDEMA
When fluid balance is not regulated, we can end up with edema

295
Q

role of protein
Maintaining acid base balance

A

Protein is a buffer that maintains acid (release hydrogen) and base (accept hydrogen)
balance

Acidosis
Condition of excess acid in the blood
Below normal pH

Alkalosis
Excess base in the blood
Above normal pH

296
Q

role of protein

Clotting of blood

A

special proteins provide the netting on which blood clots are built

297
Q

role of protein

Providing energy and glucose

A

when insufficient carb and fat - energy provided

fat cannot provide glucose - protein can - gluconeogensis

298
Q

Wasted amino acids

Those not used to build protein or make nitrogen containing compounds

A
  1. Body does not have enough energy from other sources
  2. Has more protein than it needs
  3. Too much of any single amino acid, such as from a supplement
  4. Diet supplies protein of low quality, with too few essential amino acids
299
Q

how to prevent wasting of dietary protein and permit the synthesis of needed body protein

A
  1. dietary protein must be adequete in quality
  2. the diet must supply all of the essential amino acids in the proper amounts
  3. enough energy-yielding carbs and fat must present - protein sparing
300
Q

what is the bodys response to protein dependent on

A
  1. the bodys state of health
  2. other nutrients and energy taken with the protein
  3. the proteins quality
301
Q

what is the bodys response to protein dependent on

state of health

A
  1. malnutrition: secretion of digestive enzymes slows as the tracts lining degenerates
  2. infection: extra protein is needed for enhanced immune function
302
Q

what is the bodys response to protein dependent on

protein quality

A
  • protein digestibility
  • proteins amino acid composition
303
Q

protein digestibility

Generally, animal sources are more easily digested

Grains

legumes

A

90%

70% - 90%

80-90%

304
Q

what is considered a high quality protein

A

dietary proteins containing all of the essential amino acids in relatively the same amounts that human beings require

  • may contain nonessential amino acids
305
Q

what happens if the deit fails to supply enough of an essential amino acid:

A
  • cells begin to adjust their activities

-within a single day of restricted essential amino acid intake, cell begin to conserve it by

  1. limiting breakdown of their working proteins
  2. reducing their use of amino acids for fuel
306
Q

how does limiting AA limit protein synthesis

A

an essential AA present in dietary protein in an insufficient amount limits the body’s ability to build protein

if the shortage is chronic, cells begin to break down their protein-making machinery

307
Q

complementary proteins

A

2 or more proteins whose amino acid assortments complement each other in such a way that the essential AA missing from one are supplied by the other

*does not need to be in the same meal

308
Q

DRI protein recs

____ of body weight
______of total calories

Athletes may need 0.8g/kg/day ( 1.2-2 kg/day

Designed to cover the need of protein replacing

A

0.8/kg

10-35%

0.8g/kg/day ( 1.2-2 kg/day

309
Q

nitrogen balance

A

Amount of nitrogen consumed compared with amount excreted
Nitrogen equilibrium
Healthy adults are normally at zero balance
Nitrogen in = nitrogen out

310
Q

Positive nitrogen balance

A

More nitrogen taken in, compared to released
More proteins being built than lost
Example, healthy growing children, pregnant women

311
Q

Negative nitrogen balance

A

More nitrogen released, than taken in

Losing protein because it is being used up

Example, starving or severe stresses, injuries
Not eating causes stress on the body

312
Q

Protein energy undernutrition (PEM or PEU)
World’s most widespread malnutrition problem
Poverty

A

High costs of food
Elderly
Anorexic individuals
Toddlers without proper milk
AIDS and cancer
Addiction to drugs and alcohol

313
Q

maramus

A

inadequate energy, vitamin, mineral and protein intake
Chronic inadequate food intake
Shriveled and lean
Most common in young children
Brain development stunted, slow metabolism, no fat
No physical activity (no energy)
Child is anemic, growth ceases

314
Q

Kwashiorkor

A

too little enery and protein to support body Severe acute malnutrition
Swollen belly and rash
Due to fatty liver
Lipoproteins remove fats from liver
Don’t have adequate protein and end up with buildup
Baby weaned from breast milk (high quality protein)
Fluid balance is diminished causing edema

315
Q

DRI rec of protein

Overconsumption of protein can lead to

A

no more tha 35% of calories from protein AMDR

  1. no health benefits
  2. may pose health risks for the heart, kidneys, bones
316
Q

protein rich foods

A

Meat - vitamin B12 and iron
Can cause obesity
Legumes
Have many vitamins
Making sure we have balance of all food groups

317
Q

Mutual supplementation

A

Strategy of combining two incomplete proteins so amino acids in one food make up for those lacking in the other

318
Q

advantages of legumes

lack:

A

excellent sources of many b vitamins, iron, calcium

lack: vitamin A, C, B12

319
Q

Reasons for Vegetarianism

A

Preference
Convenience
Positive associations
Social pressure
Weight
Nutritional value
Habits
Values
Typically have better lifestyle habits overall!

Wellness enthusiasts

Weight increases with frequency of meat consumption

320
Q

omnivore

A

includes foods of both plant and animal origin

321
Q

lacto-ovo vegetarian

A

includes dairy products and eggs but excludes animal flesh and seafood

322
Q

lacto-vegetarian

A

includes dairy products but excludes eggs, animal flesh and seafood

323
Q

ovo-vegetarian

A

includes eggs but excludes milk products, animal flesh and seafood

324
Q

pesco-vegetarian

A

no animal flesh but eats seafood,

325
Q

vegan

A

on plant sources of food and excludes all food from animal sources

326
Q

flexitarian

A

primarily plant-based food but animal products such as meat and fish are eaten occasionally

327
Q

positive health aspects of vegetarian diets

A

reduced incidences of chronic disesease

328
Q

vegetarian diets and heart disease

A

Plant based diets die less than meat eating people

Plant based diets are lower in saturated fat and cholesterol

Higher in dietary fiber

Phytochemicals lower risk of disease

Blood pressure
- Lower
- Healthy diet helps
- lifestyle factors
- Appropriate body weight
Physical activity

-

329
Q

vegetarian diets and defense against cancer

A

veg have lower rates of some cancers than the general population

may be the abundance of vegetables and fruit rather than exclusion of animal products

330
Q

what type of cancer correlates with mod to high intakes ok alcohol, total food energy, fatty red meats and processed meats

A

colon

331
Q

vegetarians diets risk of inadequate

A

protein
iron
zinc
calcium
vit b12
vit d
omega 3

332
Q

omnivorous diets risk of inadequate

A

vit a
vit c
folate
fibre

333
Q

Protein
I

A

Might be high in salt, sugar and other additives

334
Q

iron

A

can be a problem even for meat eats

iron in plant foods is poorly absorbed

Increase to 1.8x the general RDA
Dark leafy vegetables

335
Q

Zinc

A

Soy can interfere with absorption
Meat is its richest source

336
Q

Calcium

A

Risk inadequacy without milk

337
Q

vitamin b12

A

requiment is small, but sig amounts are only found in animal-derived foods

vegan must rely on b12-fortified foods or supplements

338
Q

vitamin D

A

animal foods such as milk and butter are fortified

Fish
Supplements
Reliance on sun

339
Q

Omega 3

A

Need good sources of linolenic acid as it is an essential fatty acid

Canola oil, flax seed, walnuts should be included in diet

HLTH230 (7 decks)

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