Module 01 Flashcards
What is one of the most misunderstood portions of the 2007 food guide?
The serving sizes
What are the directive statements in the 2007 food guide for?
To guide your use of the daily intake values
What is the visual for the 2019 food guide and why is this helpful?
It is a plate, which is standard when consuming food so it gives us a visual reference of what our plate should look like
What is a problem with the 2019 food guide?
They took away the dairy and alternatives section, which can lead to deficiencies in vitamin D and calcium
What do most food guides recommend you drink the most?
Water
What do most of the food guides emphasize that is not food or drinks?
Being conscious of where and when you are eating
What kind of vegetarian consumes animal products such as milk and eggs?
Lactoovovegetarian
What are the three basic concepts of food guides?
Balance, variety, and moderation
Why is balance important to what you eat?
Foods contain similar nutrients to other food in the same group, so we need to balance the categories which we are getting the food from
Why is variety important to what you eat?
To prevent nutrient insufficiency of getting bored of food. This also prevents us from constantly consuming foods that may not be great for us
Why is moderation important to what you eat?
Too much food can lead to chronic disease and too much of nutrients can lead to toxicity
What are the three macronutrients?
Carbohydrates, proteins, and fats
What are the two micronutrients?
Vitamins and minerals
What is the nutrient that is neither a macro or a micro?
Fibre
What is the difference between macronutrients and micronutrients?
The quantities we need to consume them in (g vs mg)
What is the essential carbohydrate?
Glucose
What are the two essential fatty acids?
Linoleic acid and alpha-linolenic acid
What are the nine essential amino acids?
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine
What is an essential vitamin in Canada?
Vitamin D
What provides our bodies with energy and how much?
Carbohydrates provide 4kcal/g
Proteins provide 4kcal/g
Fats provide 9kcal/g
Ethanol provides 7kcal/g
What are dietary reference intakes?
Guides for how much of each nutrient we need
What is the estimated average requirement?
The amount of nutrient that meets the needs of half of the population
What is the recommended dietary allowance?
The average daily nutrient amount to cover the needs of around 98% of the population
What are RDA values based on?
EAR values
What is adequate intake?
The average daily nutrient level that appears to cover the needs of healthy people in the population
What is the tolerable upper-intake level?
The maximum of a nutrient that appears safe for nearly everyone in the population
What are the risks of not having enough or having too much nutrient?
Deficiency or toxicity
What are the DRI ranges for the 3 macronutrients?
10-35% protein, 20-35% fat, and 45-65% carbohydrates
What has changed in trends of macronutrient percent breakdown?
Fat consumption has decreased around 10% and carbohydrate consumption has increased about 10%
Where is around 25% of calories and fat coming from each day?
“Other” foods
Why are “other” foods so bad?
They are high in things like sugar, salt, and fat without containing many nutrients
How many more calories are people eating today than we were 50 years ago?
200-300
How do you calculate BMI?
Weight (kg)/ Height^2 (m)
What is considered the healthy range for BMI and why is being outside of that an issue?
18.5-24.9
Outside of this range causes an increase in possible health problems and chronic diseases
What BMI is associated with obesity?
Greater than 30
Why is obesity becoming an epidemic?
We are becoming sedentary due to automation, we have an obesogenic environment, and portion sizes are continuously growing
What are the components of triglycerides?
They have three fatty acids attached to a glycerol backbone
What kind of reaction attaches fatty acids to a glycerol backbone?
Dehydration or condensation reactions
What nomenclature are fatty acids numbered using?
Number of carbons: Number of double bonds n- Location of first double bond
What is the notation for linoleic acid and where can it be found?
18:2n-6
Nuts, seeds, plant based oils
What is the notation for linolenic acid?
18:3n-3
What two things are high in saturated fats?
Coconut oil and whole milk
What is the best oil to increase linolenic acid?
Flaxseed oil
What are the consequences of low linoleic or linolenic acid?
Dermatitis or reduced growth
Why is fat necessary in the diet?
Provides energy, important source of fat soluble vitamins, increases the taste of foods
Why is fat necessary to the body?
It provides insulation, protection and energy, and acts as a precursor for eicosanoids and phospholipids
What is hydrogenation?
A manufacturing process which takes oils to make it harder and increases the shelf life
This is done by applying hydrogen gas at high pressures and high temperatures to oil so hydrogens are forced on the double bond
Where do trans fatty acids come from?
Dairy products that come from animals with a rumen system and hydrogenation
What is digestion?
The breakdown of food constituents into their smallest absorbable units using enzymes
What is absorption?
The transfer of digested units into the circulatory system
What is metabolism?
The path units take after entering the bloodstream and where they end up in the body
Where does digestion of fats take place?
The small intestine
What are bile acids and what do they do?
They are emulsifiers which help fats to stay suspended in the water environment
What are lipases?
Enzymes that break down triglycerides
What are micelles?
Collections of amphipathic molecules that have come together to maintain a space free of water in an aqueous environment
What are the fat soluble vitamins?
K, A, D, and E
Where does soluble fibre come from?
Oatmeal, citrus fruits, and legumes
What is the benefit of soluble fibre?
It can bind to cholesterol and bile acids, and remove them from being absorbed. This allows a reduction in cholesterol levels to occur
What are the four components of lipoproteins?
Triglycerides, protein, cholesterol, and phospholipid
What are chylomicrons high in and what do they do?
Highest in triglycerides
Carry fatty acids from the GI tract to the lymph and then the blood. They drop off fats in adipose tissues as they travel
What is VLDL high in and what does it do?
High in triglycerides
Carry excess fat from the liver to the adipose tissue
What is LDL high in and what does it do?
High in cholesterol
Delivers cholesterol to body tissues
What is HDL high in and what does it do?
High in proteins
Picks up excess cholesterol from all of the tissues and takes it up
What is the equation for total blood cholesterol?
TC = LDL + HDL + VLDL
How do you convert from mg/dl to mmol/L?
(mg/dl)/38.67 = mmol/L
At what level of cholesterol does medication need to be taken?
200mg/dl or 5.2mmol
What is the relationship between drops in mg/dl and risk of coronary disease?
A 1% decrease in blood cholesterol (mg/dl) equals a 2% decrease in risk of coronary disease
What is atherosclerosis?
A slow, gradual accumulation of cholesterol rich plaque in the coronary artery
What is thrombosis?
The formation of a thrombus, which is a clot in the artery
What causes LDLs to be recognized as foreign by macrophages?
Damage from oxidation
What makes up plaque?
Overstuffed macrophages which are known as foam cells
What can cause injury to the monolayer that is protecting the plaques?
Carbon monoxide or mechanical injury
What can thrombosis result in?
Myocardial infarction
What can we do to prevent coronary heart disease?
Reduce cholesterol, saturated fat, and trans fat
Prevent or delay oxidation via antioxidants
Avoid cigarettes and unaccustomed exercise
Modify the degree of platelet aggregation via fish oil
How do we keep HDL levels high?
Being a healthy weight, limit intake of refined carbohydrates and sugars, avoid smoking, partake in aerobic exercise, and consuming alcohol in moderation
What happens to blood cholesterol, LDL, and HDL levels when you eat saturated fats?
Cholesterol and LDL increase, HDL stays the same
What happens to blood cholesterol, LDL, and HDL levels when you eat polyunsaturated fats?
Reduction in cholesterol, LDL, and HDL
What happens to blood cholesterol, LDL, and HDL levels when you eat monounsaturated fats?
Cholesterol and LDL will decrease and HDL will stay the same
What happens to blood cholesterol, LDL, and HDL levels when you eat trans fat?
Cholesterol and LDL will increase and HDL decreases
What is the reactive substance which results from oxidation?
Free radical
What kind of bonds to free radicals attack most often and why?
Double bonds because they have a cloud of electrons around them
What can free radicals cause damage to?
Unsaturated fats and DNA
What occurs in the initiation of cancer?
Damage to the DNA by free radicals, UV, retroviruses, and polyaromatic hydrocarbons
What occurs in promotion of cancer and what assists this process?
Cells with mutated DNA pass on their DNA to new cells
Environmental factors such as malondialdehyde and bile acids contribute to this
What is progression of cancer?
When the cells are allowed to grow and divide
When is a tumor considered malignant?
When they are vascularized and able to metastitis
What is the advised cholesterol intake?
As low as reasonable
What are the two fish oils?
EPA and DHA
What makes EPA and DHA?
Phytoplankton
What does EPA do?
Reduces blood triglycerides and the degree of platelet activity
What eicosanoid can linoleic acid be converted into and what is the intermediate?
Thromboxane A2 with an arachidonic acid intermediate
What eicosanoid can alpha-linolenic acid be converted into and via what intermediate?
Thromboxane A3 via EPA
What is the difference between thromboxane A2 and A3?
Thromboxane A2 is 20x more effective than A3 at platelet aggregation
What is DHA good for?
Brain and eye health
What is the problem with fish oil supplements?
There may be an increased risk of toxicity in them due to contamination
When is fish oil recommended?
For people with heart conditions or triglyceride issues
Which fish are the highest in contaminants?
Top of the food chain fish such as shark, swordfish, king mackerel, and albacore tuna
What are the top three types of cancer in North America?
Prostate/breast, colorectal, and lung
What kind of fat should make up the majority of our fat intake?
Monounsaturated
What should the ratio of omega three to omega six fat intake be?
1:10
