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KIN 275 > Module 1 - Tools of the Trade > Flashcards

Module 1 - Tools of the Trade Flashcards

1
Q

What is Nutrition?

A

Science of the action of food, nutrients, and other substances within body

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2
Q

What is Health?

A

a state of complete physical, mental, and social well-being

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3
Q

What are the function of Nutrients in the body?

A

Nutrients are used by the body to function properly and maintain health

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4
Q

What are the 6 classes of Nutrients?

A

Proteins, Fats, Carbohydrates, Water, Vitamins and Minerals

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5
Q

What is a Macronutrient? and What are the 4 types of macronutrient?

A

Nutrients that are required in large amounts each day
Proteins, Carbs, Fat and Water

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6
Q

Which Macronutrient does not provide energy?

A

Water

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7
Q

What is a Micronutrient?

A

Nutrient that is needed in small amounts each day, provide no energy

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8
Q

Are Micronutrients still necessary for proper function?

A

Yes! They are still important, even though we don’t need them in large quantities

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9
Q

What are the Two types of micronutrients

A

vitamins and minerals

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10
Q

What is the role of Vitamins?

A

required for specific chemical reactions, catalysts for energy release

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11
Q

What is the role of minerals?

A

Regulate body functions
growth of body tissues
catalysts for energy release

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12
Q

Around how many essential nutrients are there? (remember essential nutrients are nutrients that our body doesn’t make, they must be taken in from food)

A

about 50

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13
Q

What % of the human body is water?

A

60%

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14
Q

What are the 3 general functions of Nutrients?

A
  1. Source of Energy
  2. Raw Materials of body (ligaments, tendons, plasma membrane)
  3. Regulate Metabolic Processes
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15
Q

What is a kilocalorie?

A

the amount of heat needed to raise the temperature of 1 L of water by 1 degree celsius.

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16
Q

How many kilojoules in 1 kilocalorie?

A

4.18 kilojoules = 1 kilocalorie

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17
Q

According to Atwater system, how many kcal/gram is provided by carbohydrates?

A

4

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18
Q

According to Atwater system, how many kcal/gram is provided by lipids?

A

9

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19
Q

According to Atwater system, how many kcal/gram is provided by proteins?

A

4

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20
Q

According to Atwater system, how many kcal/gram is provided by alcohol?

A

7

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21
Q

Why is alcohol not referred to as a nutrient?

A

it interferes with the bodies ability to process other nutrients

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22
Q

What components make up most of the weight of the body?

A

Protein, Fat and Water.

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23
Q

What are metabolic processes?

A

chemical reactions inside living organisms

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24
Q

What is metabolism?

A

set of reactions that occur in the body

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25
Q

Homeostasis is..

A

the regulation of metabolism to maintain stability in body

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26
Q

What 2 types of nutrients help to maintain homeostasis?

A

vitamins and minerals

27
Q

What types of nutrients help in speeding up, slowing down metabolic processes?

A

proteins, vitamins and minerals

28
Q

What type of nutrient regulates body temp?

A

Water, through sweat

29
Q

Some examples of essential nutrients are..

A

essential fatty acids (omega-3,6,9), essential amino acids

30
Q

Name at least 2 macrominerals (required by the body in large quantities)

A

calcium, sodium, potassium, chloride

31
Q

Name at least 2 microminerals (trace mineral, only require in small quantities <100mg/day)

A

Zinc, copper, iron

32
Q

Dietary Reference Intake (DRI) are supposed to…

A

assess and provide guidance for individuals/populations

33
Q

Estimated Average Requirement (EAR) is…

A

the daily intake that is estimated to meet the requirement of 50% of people in a specific age and sex group

34
Q

EAR is best used to…

A

evaluate individual nutrient needs and plan nutrition programs to meet group needs

35
Q

Recommended Daily Allowance (RDA) is…

A

the daily intake that is estimated to meet the requirement of 97.5% of people in a specific age and sex group

36
Q

How many SD away is RDA from EAR

A

+2 Standard Deviations

37
Q

Does RDA meet the needs of most healthy people?

A

Yes.

38
Q

RDA can be used along EAR to…

A

assess nutrient adequacy

39
Q

Adequate Intake (AI) is…

A

an estimate of the average nutrient intake by the healthy population

40
Q

AI is only used when…

A

not enough information is available for the nutrient to set EAR/RDA

41
Q

Tolerable Upper Intake Level (UL) is…

A

the level of daily intake that will not cause negative health effects in 97.5% of people in specific age and sex group.

42
Q

UL is used as…

A

a roof or maximum level to protect against overconsumption

43
Q

Intakes below EAR are..

A

very likely to need improvement, probably inadequate

probability of adequacy is <50%

44
Q

Intakes between EAR and RDA are…

A

likely to need improvement, possibly inadequate

probability of adequacy is >50% but <97.5%

45
Q

Intakes above RDA are…

A

very likely to be adequate, probably adequate

meet the needs of >97.5%

46
Q

The further the intake is below RDA…

A

the more likely it is to be inadequate

47
Q

If intake is >= AI then it is…

A

very likely that it is adequate

48
Q

If intake is <AI then…

A

cannot conclude anything about inadequacy

49
Q

What are some exceptions to applying DRIs?

A

some nutrients like iron (menstruating women) are not normally distributed, skewed

50
Q

What is an AMDR?

A

Acceptable Macronutrient Distribution Range, expressed as a %

51
Q

ADMRs have been set for..

A

proteins, carbs and fats

52
Q

AMDRs are based on…

A

reference height and mass for male and females

53
Q

When the AMDR for carbs is expressed as an RDA, how much carbohydrates does it state for males and females aged 9 or older?

A

130 grams / day

54
Q

When the AMDR for protein is expressed as an RDA, how much protein does it recommend?

A

0.85g/kg of body weight/day for 14-18 yrs old

0.80g/kg of body weight/day for 19+

55
Q

What does EAR stand for?

A

Estimated Average Requirement

56
Q

What does RDA stand for?

A

Recommended Daily Allowance

57
Q

What does AI stand for?

A

Adequate Intake

58
Q

What does UL stand for?

A

Tolerable Upper Intake Level

59
Q

Canada’s Food Guides translates…

A

DRIs into a format which can be understood and used by all canadians

60
Q

Canadas food guide emphasizes…

A

variety and moderation

61
Q

Cons of canada food guide…

A

nothing stated about vitamin d (we live in a place where vitamin d is difficult to get)

62
Q

What is the AMDR of Carbohydrates for all ages?

A

45-65%

63
Q

What is Health Promotion?

A

The process of enabling people to increase control over, and to improve their health

64
Q

What are at least 3 key messages of the 2019 Canada Food Guide?

A

have plenty of fruits and vegetables, eat protein foods, moderation and variety are key, make water drink of choice, choose whole grain foods

KIN 275 (13 decks)

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