Module 1 - Tools of the Trade Flashcards
What is Nutrition?
Science of the action of food, nutrients, and other substances within body
What is Health?
a state of complete physical, mental, and social well-being
What are the function of Nutrients in the body?
Nutrients are used by the body to function properly and maintain health
What are the 6 classes of Nutrients?
Proteins, Fats, Carbohydrates, Water, Vitamins and Minerals
What is a Macronutrient? and What are the 4 types of macronutrient?
Nutrients that are required in large amounts each day
Proteins, Carbs, Fat and Water
Which Macronutrient does not provide energy?
Water
What is a Micronutrient?
Nutrient that is needed in small amounts each day, provide no energy
Are Micronutrients still necessary for proper function?
Yes! They are still important, even though we don’t need them in large quantities
What are the Two types of micronutrients
vitamins and minerals
What is the role of Vitamins?
required for specific chemical reactions, catalysts for energy release
What is the role of minerals?
Regulate body functions
growth of body tissues
catalysts for energy release
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)
about 50
What % of the human body is water?
60%
What are the 3 general functions of Nutrients?
- Source of Energy
- Raw Materials of body (ligaments, tendons, plasma membrane)
- Regulate Metabolic Processes
What is a kilocalorie?
the amount of heat needed to raise the temperature of 1 L of water by 1 degree celsius.
How many kilojoules in 1 kilocalorie?
4.18 kilojoules = 1 kilocalorie
According to Atwater system, how many kcal/gram is provided by carbohydrates?
4
According to Atwater system, how many kcal/gram is provided by lipids?
9
According to Atwater system, how many kcal/gram is provided by proteins?
4
According to Atwater system, how many kcal/gram is provided by alcohol?
7
Why is alcohol not referred to as a nutrient?
it interferes with the bodies ability to process other nutrients
What components make up most of the weight of the body?
Protein, Fat and Water.
What are metabolic processes?
chemical reactions inside living organisms
What is metabolism?
set of reactions that occur in the body
Homeostasis is..
the regulation of metabolism to maintain stability in body
What 2 types of nutrients help to maintain homeostasis?
vitamins and minerals
What types of nutrients help in speeding up, slowing down metabolic processes?
proteins, vitamins and minerals
What type of nutrient regulates body temp?
Water, through sweat
Some examples of essential nutrients are..
essential fatty acids (omega-3,6,9), essential amino acids
Name at least 2 macrominerals (required by the body in large quantities)
calcium, sodium, potassium, chloride
Name at least 2 microminerals (trace mineral, only require in small quantities <100mg/day)
Zinc, copper, iron
Dietary Reference Intake (DRI) are supposed to…
assess and provide guidance for individuals/populations
Estimated Average Requirement (EAR) is…
the daily intake that is estimated to meet the requirement of 50% of people in a specific age and sex group
EAR is best used to…
evaluate individual nutrient needs and plan nutrition programs to meet group needs
Recommended Daily Allowance (RDA) is…
the daily intake that is estimated to meet the requirement of 97.5% of people in a specific age and sex group
How many SD away is RDA from EAR
+2 Standard Deviations
Does RDA meet the needs of most healthy people?
Yes.
RDA can be used along EAR to…
assess nutrient adequacy
Adequate Intake (AI) is…
an estimate of the average nutrient intake by the healthy population
AI is only used when…
not enough information is available for the nutrient to set EAR/RDA
Tolerable Upper Intake Level (UL) is…
the level of daily intake that will not cause negative health effects in 97.5% of people in specific age and sex group.
UL is used as…
a roof or maximum level to protect against overconsumption
Intakes below EAR are..
very likely to need improvement, probably inadequate
probability of adequacy is <50%
Intakes between EAR and RDA are…
likely to need improvement, possibly inadequate
probability of adequacy is >50% but <97.5%
Intakes above RDA are…
very likely to be adequate, probably adequate
meet the needs of >97.5%
The further the intake is below RDA…
the more likely it is to be inadequate
If intake is >= AI then it is…
very likely that it is adequate
If intake is <AI then…
cannot conclude anything about inadequacy
What are some exceptions to applying DRIs?
some nutrients like iron (menstruating women) are not normally distributed, skewed
What is an AMDR?
Acceptable Macronutrient Distribution Range, expressed as a %
ADMRs have been set for..
proteins, carbs and fats
AMDRs are based on…
reference height and mass for male and females
When the AMDR for carbs is expressed as an RDA, how much carbohydrates does it state for males and females aged 9 or older?
130 grams / day
When the AMDR for protein is expressed as an RDA, how much protein does it recommend?
0.85g/kg of body weight/day for 14-18 yrs old
0.80g/kg of body weight/day for 19+
What does EAR stand for?
Estimated Average Requirement
What does RDA stand for?
Recommended Daily Allowance
What does AI stand for?
Adequate Intake
What does UL stand for?
Tolerable Upper Intake Level
Canada’s Food Guides translates…
DRIs into a format which can be understood and used by all canadians
Canadas food guide emphasizes…
variety and moderation
Cons of canada food guide…
nothing stated about vitamin d (we live in a place where vitamin d is difficult to get)
What is the AMDR of Carbohydrates for all ages?
45-65%
What is Health Promotion?
The process of enabling people to increase control over, and to improve their health
What are at least 3 key messages of the 2019 Canada Food Guide?
have plenty of fruits and vegetables, eat protein foods, moderation and variety are key, make water drink of choice, choose whole grain foods
