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BPK 110 > Module 1 > Flashcards

Module 1 Flashcards

1
Q

Essential Nutrients

A

Nutrients that the body cannot make itself, must be obtained from the diet

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2
Q

Examples of Essential Nutrients

A

Amino acids, fatty acids, vitamins, minerals and water

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3
Q

Nutrient Categories

A

Water, Carbohydrates, Lipids, Proteins, Vitamins and Minerals

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4
Q

Example of Carbohydrates

A

Sugars, Starches, Fibres

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5
Q

Example of Lipids

A

Fatty acids, Sterols, Phospholipids

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6
Q

Organic Nutrients

A

Carbs, Lipids, Proteins, Vitamins - contain carbon chains

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7
Q

Inorganic Nutrients

A

Water and Minerals - do not contain carbon chains

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8
Q

Macronutrients

A

Found in higher proportions in the body and are required in larger quantities

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9
Q

Micronutrients

A

Found in smaller quantities in the body and are required in smaller amounts

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10
Q

Nutritionism

A

Describes why reducing the effects of foods to the sum of their parts can be problematic

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11
Q

Understanding Nutrition

A

Nutrient content in food cannot always determine the health effects it also requires an understanding of how nutrients and other substances in food interact with each other, as well as how the effects of nutrients differ between people

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12
Q

Non-nutrients

A

Not required for the growth and survival of the organism - phytochemicals, alcohol, caffeine

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13
Q

Phytochemicals

A

Non-nutrients found in plants that may have positive health effects - reduced risk of cardiovascular disease and cancer

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14
Q

Flavonoids

A

Bright blue, red or dark colour pigmentation in plants - blueberries, black tea, citrus fruits, wine

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15
Q

Flavonoids effects

A

Anti-inflammatory, anti-tumour and antioxidant effects

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16
Q

Caretenoids

A

Yellow, orange and red colours - pumpkins, sweet potatoes, carrots

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17
Q

Caretenoids effects

A

Antioxidant effects, synthesize vitamin A, positive effects on cardiovascular system

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18
Q

Toxins

A

Naturally occurring substances found in plants and animals that can have harmful effects

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19
Q

Where are toxins found

A

Many foods contain toxins that are mostly unavoidable, anything consumed in excessive amounts can be toxic even water

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20
Q

Fortification of Food

A

Increasing the amount of nutrients in the food beyond what was there originally

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21
Q

Mandatory Fortification

A

Iodine to table salt

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22
Q

Voluntary Fortification

A

Added vitamins to breakfast cerals

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23
Q

Whole Foods

A

Least amount of processing, remain close to their natural form as possible

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24
Q

Processed Foods

A

Undergone significant changes to their original form

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25
Q

Ultra-processed Foods

A

HIgher risk of type 2 diabetes, cardiovascular disease, mortality

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26
Q

NOVA Group 1

A

Unprocessed or minimally processed foods - home cooked meals

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27
Q

NOVA Group 2

A

Processed Culinary Ingredients - oils, butter, sugar and salt

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28
Q

NOVA Group 3

A

Processed foods that are typically made by combining group 1 and group 2 foods to enhance shelf life, taste, marketability - canned foods, cheese

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29
Q

NOVA Group 4

A

Ultra-processed foods made by combining group 2 and group 3 foods - sugar-sweetened beverages, chocolate bars, candy, prepackaged frozen meals

30
Q

Organic Foods

A

Foods that have minimal synthetic or artificial inputs and are grown that preserves biodiversity

31
Q

Ultra-processed organic foods

A

Packaged macaroni, cheese, cookies

32
Q

Organic Foods effect on health

A

Lower amounts of pesticide and lower nitrate levels but not enough studies on specific organic food diet and effect on health

33
Q

Organic foods NOVA categories

A

Can be found in each category

34
Q

Genetically Modified Foods

A

Foods that have undergone alterations to their DNA through genetic engineering, consumption of GMF does not change our own genetics

35
Q

Food Additives

A

Substances added to food to affect taste, appearance, safety, freshness - more common in processed/ultra

36
Q

How do GMFs work

A

May involve the use of a vector to implant traits into an organism to improve the growth of the food, make it more resilient to threats or to boost nutritional quality

37
Q

Cash crops

A

Heavily produced, sold and traded such as corn and soy

38
Q

Selective breeding examples

A

Seedless grapes, broccoflower

39
Q

Vector examples

A

Golden rice, RoundUp Ready Soy

40
Q

Use of vector

A
  1. DNA of organism with a desired trait
  2. Desired gene is removed
  3. A vector is used for gene transfer
  4. Gene is incorporated into vectors
  5. As it grows the target organism takes up the desired genes from the vector
  6. Target organism has new gene incorporated in its DNA
41
Q

Preserving agents

A

Sodium nitrate

42
Q

Thickening agents

A

Guargum

43
Q

Sweetners

A

High-fructose corn syrup

44
Q

Food additives NOVA groups

A

Processed and ultra

45
Q

Sustenance

A

Maintenance of our bodies and lives

46
Q

What do Nutrients contribute to

A

Body structure, body function, energy provision

47
Q

Body Structure - Anatomy

A

Cell membranes - lipids
Proteins + Carbs - embedded within membranes
Cytoplasm - Water and minerals

Protein - adds structure to muscles, bone and teeth
Minerals - harden our bones and teeth
Lipids - body structure and cushion in adipose tissue

48
Q

Body Function - Physiology

A

All nutrients contribute through various reactions and processes to maintain homeostasis

49
Q

Energy Provision

A

Carbs, lipids, proteins are energy yielding nutrients

50
Q

Basal Metabolism

A

The body needs energy in order to perform its various functions and keep us alive

51
Q

Calorie

A

1 kilocalorie = 1000 calories = 1 calorie

52
Q

Enjoyment

A

Food is social, tasty, cultural people enjoy the process of eating

53
Q

Psychological Reasons

A

People may eat because they are bored, depression or something emotional

54
Q

Modifiable risk factors

A

Includes whether a person smokes, is inactive or experiences a high degree of stress

55
Q

Unmodifiable risk factors

A

Includes gender, age and genetics

56
Q

Diet-Gene Interactions

A

Genetics influence nutrition such as appetite, nutrient absorption and nutrient use

57
Q

Nutritional Epigenetics

A

Explores how the foods we eat change DNA expression
ex: consumption of food can affect what genes are expressed and the risk for disease in future child

58
Q

Dietary Balance

A

Finding the right equilibrium for types of foods. 80% healthy, 20% less healthy

59
Q

Dietary Variety

A

Less likely to be deficient in nutrients if we consume a range of different whole foods

60
Q

Moderation

A

Not too much and not too little

61
Q

Nutrient Density

A

Amount of nutrients in a food or meal compared to a reference amount (100kcal)

62
Q

Nutrient Profiling

A

The science of ranking foods based on nutrient density, not content

63
Q

Why is it difficult to study nutrition?

A
  • People change their diet constantly
  • We can’t force people to eat a certain way
  • It is difficult to know for certain what people eat
  • Other factors beyond nutrition also affect health
  • Difficult to establish causation
64
Q

Scientific method

A
  1. Define problem
  2. Take observations
  3. Make a hypothesis
  4. Develop study methods
  5. Take detailed results
  6. Analyze data
  7. Draw conclusions
65
Q

Experimental Studies

A
  • Randomized control trials
  • Involves experimental and control groups
  • Proves causation
66
Q

Epidemiological Studies

A
  • Population-based studies without manipulating variables
  • Does not proves causation, results could be for other reasons
67
Q

Anecdotal Evidence

A
  • Personal testimonies drawn from direct or indirect casual experiences
  • Not scientific, not peer-reviewed
  • Ex: before and after picture with a supplement that ‘worked’
68
Q

Ranking of Credibility

A
  1. Systematic reviews
  2. Randomized control trials
  3. Epidemiological evidence
  4. Expert opinions
  5. Anecdotal Evidence
69
Q

Evaluating Nutrition Sources

A

Valuable - is it relevant?
Evidence-based - scientific evidence?
Trustworthy - credible source?
Opinion-based - does it show bias?

70
Q

Indigenous ways of knowing (IWOK)

A
  • Looks at food as a whole
  • Food is seen as a dynamic, living entity
  • Food is part of our relationship with each other and the land

BPK 110 (12 decks)

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