Module 1 (part two) Flashcards

1
Q

What type of fatty acid increases risk of cardiovascular disease?

A

Saturated fatty acid

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2
Q

What type of fatty acids lowers the risk of cardiovascular disease?

A

monounsaturated and polyunsaturated fatty acids

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3
Q

What are the seven factors that influence our diet?

A
  • availability
  • cultural and family background
  • social acceptability
  • personal preference
  • psychological and emotional factors
  • health factors
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4
Q

What are factors of a healthy diet?

Hint: there’s 5

A
  • adequacy: a sufficient amount of nutrients
  • nutrient density: high amount of nutrients in comparison to calories in a food
  • Eat a variety of foods: enhances nutrient utilization, nutrient interactions, and meeting nutrient requirements.
  • Balancing food choices
  • Ensuring kcal control: calorie intake isn’t more than energy expended.
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5
Q

What does DRI stand for? and what is its meaning?

A

Dietary Reference Intakes: is a set of reference values for the intake of energy, nutrients and food components.

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6
Q

What is a dietary pattern?

A

the amount of nutrients to ensure adequate food intake

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7
Q

What are the sets of reference values?

A
  • RDA Recommended dietary allowance
  • AI Adequate Intake
  • EAR Estimated Average Requirements
  • Ul Tolerable Upper intake Levels
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8
Q

What is the purpose of RDAs?

A

Intakes that are sufficient to meet the needs of 97% of healthy people in a criteria

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9
Q

What is the purpose of EARs?

A

The purpose of Estimated Average Requirements is to estimate the needs for 50% of a life group

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10
Q

What is the purpose of ULs?

A

The purpose of Tolerable Upper Intake Levels is to represent the max intake before a nutrient becomes toxic

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11
Q

What is the purpose of Adequate Intake?

A

AI is used to approximate the average needs of nutrients that sustains health

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12
Q

What is the criterion of adequacy?

A

the level of nutrient in the blood

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13
Q

What are the examples of AMDRs in Canada?

A

The Acceptable Macronutrient distribution ranges are:

  • proteins 10 - 35%
  • Lipids 20 - 35%
  • Carbs 45 - 65%
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14
Q

What is a requirement distribution?

A

A plot of the nutrient requirements for a life group, typically a bell curve

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15
Q

What are the Canadian Dietary guidelines?

A
  • nutritious foods are the foundation to a healthy diet
  • processed or premade foods should not be consumed regularly
  • Food skills are needed to navigate the complex food environment.
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16
Q

What are the key messages of the CFG 2019?

A
  • Eat plenty of veggies and fruits, plant based proteins, whole grains
  • replace saturates with healthy fats
  • make water drink of choice
  • use food labels
17
Q

What is the healthy eating habits advice given on the CFG 2019?

A
  • be mindful of eating habits
  • prepare and cook your own food
  • eat with friends
  • enjoy your food
18
Q

What are pros and cons of the CFG 2019?

A

Pros:
No FG servings or numbers
Online (can check out resources, evidence, and links)
Tips for meal planning, life stage advice
Cons:
Has all proteins on one plate, for ex: putting irons and minerals together on one plate can mess with absorption
Loss of Milk and Alternatives (decrease in Calcium)

19
Q

What are pros and cons of EWCFG 2007?

A
Pros: 
Had proportion sizes given
No words - multicultural
used arches to show the amount that should be consumed
Foods upfront are the healthiest
Cons: 
Confusing
People didn't get what a "food guide" serving was
Only made whole grains half of grains
Has orange juice as a serving
20
Q

How much of our diet comes from “other foods?”

A

25%

21
Q

Why is it so hard to stay healthy in NA?

A
  • lowest physical activity levels then ever (less labor intensive jobs, busy schedules, phones)
  • social change (less time spent cooking)
  • “Toxic Food Environment” and “obesogenic environment”, its so easy to make unhealthy decisions, tempting food choices
  • Portion distribution
22
Q

A large number of the population isn’t getting the mim number of servings from any of the food groups, what % of women aren’t getting the proper amount of nutrients? What are the after effects of this?

A
  • 60%
  • Chronic diseases: CHD . osteoporosis, type 2 diabetes, and cancers.
  • fertility issues
23
Q

How much has the kcaloric intake risen since the 60’s?

A

200 -300 calories/day