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BPK 140 > Module 7: Nutrition > Flashcards

Module 7: Nutrition Flashcards

1
Q

Define: nutrition

A

Nutrition: act of process of nourishing or being nourished

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2
Q

Define: digestion

A

Digestion: process of breaking down food into nutrients small enough to be absorbed into the blood

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3
Q

Define: diet

A

Diet: food or drinks you regularly consume

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4
Q

Define: metabolized

A

Metabolized: nutrients that have been absorbed

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5
Q

Define: fat

A

Fat: stored form of calories consumed in excess

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6
Q

What are the major components of the digestive system (10)

A

salivary glands, tongue, trachea, esophagus, liver, gallbladder, pancreas, stomach, large intestine (colon), small intestine, appendix, rectum, anus)

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7
Q

Define: essential nutrients

A

Essential nutrients: substances you must get from your diet as your body does not make them or make them quickly enough to meet the body’s need

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8
Q

Define: macronutrient

A

Macronutrient: nutrient needed in larger amounts from diet

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9
Q

Define: micronutrient

A

Micronutrient: nutrient needed in smaller amounts from diet

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10
Q

Define: daily reference intake (DRI)

A
  • Scientifically-based reference values for the amounts of energy, nutrients, and other food components that are necessary to reduce chronic disease risk, promote general health, and minimize symptoms of deficiency
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11
Q

Define: recommended dietary allowance (RDA)

A
  • Average daily level of intake sufficient to meet the nutrient requirement of nearly all healthy individuals (~97% of individuals)
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12
Q

Define: adequate intake (AI)

A
  • Based on looking at how much healthy people eat; used when evidence is insufficient to develop an RDA
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13
Q

Define: tolerable upper intake level (TUL/UL)

A

Maximum daily intake unlikely to cause health effects

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14
Q

Define: nutrient density

A

Nutrient Density: amount of nutrients in a certain amount of food (example: amount of nutrients in a cup of milk)

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15
Q

What are some nutrient dense foods (5)?

A
  • complex carbohydrates,
  • lean protein
  • healthy fats
  • vitamins
  • minerals
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16
Q

Define: vegan

A

Vegan: no animal products; only plant foods

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17
Q

Define: lacto-vegetarian

A

Lacto-vegetarian: eat only plant foods and dairy products

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18
Q

Define: lacto-ovo vegetarian

A

Lacto-ovo vegetarian: dairy products, eggs, and plant foods

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19
Q

Define: semi vegetarian

A

Semi-vegetarian: fish only; sometimes other meats, but usually exclude red meats

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20
Q

What are the risks and benefits to vegetarian/vegan diets?

A
  • Benefits: risk reduction of many chronic diseases due to a diet higher in antioxidant-rich nutrients, fibre, potassium, etc
  • Risk: possible inadequate intake of proteins (certain amino acids), vitamins (Vitamin B12, Vitamin D), calcium, iron etc if you do not do your diligent research into this diet
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21
Q

What are the 4 tips to protect yourself from food-borne illnesses?

A
  • Clean: wash hands and surfaces (wash hands for minimum 20 seconds)
  • Separate: don’t cross contaminate (use different cutting boards for meat and veg)
  • Cook to a safe temperature (use a food thermometer)
  • chill: refrigerate promptly (fridge at 4 degC; cool leftovers within 2 hours)
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22
Q

What organization won the Nobel Peace Prize for its effort to combat hunger and its contribution to bettering conditions for peace

A

World Food Programme

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23
Q

How many calories are in 1 gram of protein?

A

4 kcal

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24
Q

What are the functions of proteins (4)?

A
  • Structure of muscles, bones, blood, hair and fingernails
  • Growth and repair
  • Regulation: water regulation and acid-base balance
  • Energy: breakdown of proteins for energy
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25
Q

What are some major sources of protein?

A

Major sources: meat, fish, poultry, eggs, milk products, legumes, nuts

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26
Q

Define and give examples of complete proteins

A

Complete proteins: proteins that contain all 9 essential amino acids (example: soy and animal proteins like meat, poultry, and fish)

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27
Q

Define and give examples of incomplete proteins

A

Incomplete proteins: nuts, dry beans, grains

When combined with other incomplete proteins, can give you all essential amino acids

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28
Q

What is the recommended intake of protein?

A

0.8g/kg of body weight per day

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29
Q

Fill in the blank: Proteins are made up of combinations of ___ amino acids; ___ are essential (body cannot produce them)

A

Proteins are made up of combinations of 20 amino acids; 9 are essential (body cannot produce them)

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30
Q

How many calories are in 1 gram of carbohydrates?

A

4 kcal

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31
Q

What is the main function of carbohydrates (1)?

A

Primary source of energy for cells; The brain can only use carbohydrates for fuel

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32
Q

What are some major sources of carbohydrates?

A

Major sources: grains (breads and cereals), fruits, vegetables, milk

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33
Q

What are carbohydrates stored as and where?

A

Carbs are stored as glycogen (in and around livers and muscles)

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34
Q

What type of exercise taps into your glycogen stores?

A

Anaerobic exercise requires glycogen

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35
Q

What is the major source of fuel for the body during rest and light activity?

A

lipids

36
Q

Define: simple carbohydrates and give examples

A
  • Simple carbohydrates: 1-2 sugar units

- Examples: table sugar, fruit, milk; added sugar to sweets

37
Q

What type of carbohydrates are more likely to produce hyperglycaemia than other carbohydrates?

A
  • simple carbohydrates
38
Q

Define: complex carbohydrates and give examples

A
  • Complex carbohydrates: longer chains of sugar units

- Examples: grains, cereals, vegetables, beans

39
Q

How does complex carbohydrates differ in digestion than simple sugars?

A

Take longer to digest than simple sugars and are richer in fibre

40
Q

What are 2 reasons why consuming complex carbohydrates are good?

A
  • Help regulate blood glucose

- Promote fullness

41
Q

Define: fibre

A

Fibre: complex plant carb we cannot digest

42
Q

What are some examples of fibre rich foods? How about soluble examples?

A

Fibre rich foods include whole wheats, rye, oats, barley
Soluble fibres: beans, apples, seeds, barley
Insoluble fibres: whole wheat, whole grain, vegetables

43
Q

How are soluble fibres beneficial?

A

Lowers blood cholesterol (soluble fibres)

44
Q

How are insoluble fibres beneficial?

A

Helps maintain regularity; poop!; reduces risk of colon cancer (insoluble fibres)

45
Q

How many calories are in 1 gram of lipids?

A

9kcal

46
Q

What are the functions of lipids (5)?

A
  • insulate, support, and cushion organs
  • provide medium for absorption of fat-soluble vitamins
  • Supply energy
  • Helps regulate temperature
  • Makes some hormones
47
Q

What type of vitamins do lipids carry (4)?

A

fat soluble vitamins (A, D, E, K)

48
Q

Fill in the blank: In comparison to those who drank 2% or skimmed milk,
those who drank whole milk or milk with higher fat content had ___________

A

a higher uptake of vitamin D

49
Q

What is the preferred energy source for aerobic exercise?

A

lipids; provides more energy/gram and can provide energy for a long period of time

50
Q

define: thermogenesis

A

Thermogenesis: burn fat to gain energy and produce heat

51
Q

What are some major sources of lipids?

A

Major sources: animal foods, grains, nuts, seeds, fish, vegetables

52
Q

How are excess calories from lipids stored?

A

Excess calories are stored as triglycerides

53
Q

Define: unsaturated fats

A

Fat with a double bond between at least one of the carbons and bonded hydrogens are on the same side. Mostly linear

54
Q

What is the source of most unsaturated fats? Are they liquid or solid at room temperature? healthy or unhealthy?

A
  • vegetables
  • liquids
  • healthy; may help reduce risk of CVD (lowers total cholesterol and LDL cholesterol levels)
55
Q

What does the number in omega-3 and omega-6 mean?

A

The number following the word omega (omega 3 or omega 6, etc) refers to where on the structure the double carbon bond is.

56
Q

Is omega-3 and omega-6.a saturated or unsaturated fat?

A

unsaturated

57
Q

Define: saturated fat

A

Fat where every carbon molecule has a hydrogen attached to it; “saturated” with hydrogens

58
Q

What is the source of most saturated fats? Are they liquid or solid at room temperature? healthy or unhealthy?

A
  • animal fats
  • solid
  • unhealthy; associated with an increase of CVD (raises total cholesterol and LDL cholesterol levels)
59
Q

Define: trans fats

A

Fat with a double bond between at least one of the carbons and bonded hydrogens are on opposite sides; Hydrogenated fats; synthetic

60
Q

Why are trans fats considered the most unhealthy type of fat?

A

The type of fat most strongly linked to CVD and cancers (raises total cholesterol and LDL cholesterol levels)

61
Q

What are the functions of water (7)?

A
  • medium for chemical reactions
  • transport nutrients
  • regulates temperature
  • lubricates joints
  • aids digestion
  • removes waste product (via urine)
  • structure
62
Q

How much water do we lose every day that must be replenished?

A

2-2.5l

63
Q

How much of the blood, muscles, and brain does water make up?

A

85% of blood
70% of muscles
75% of the brain

64
Q

Define: antioxidants

A

Molecules that prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors; “Neutralize” free radicals that cause cancer

65
Q

Give some examples of antioxidants? including some vitamins that are antioxidants (3)

A
  • Blackberries, walnuts, strawberries, cloves, and red wine are rich in antioxidants
  • Vitamins C, E, and carotenoids
66
Q

Why did rats on a high antioxidant diet live less long than rats on a moderate antioxidant diet?

A

Reasoning: removing that many free radicals meant the cellular repair process was not activated enough and became ineffective

67
Q

Define: phytochemicals

A

Compounds found in plants that protect cells from damage

68
Q

Why are phytochemicals good for us?

A

May be associated with a lower risk of CVD, certain cancers, type 2 diabetes, and stroke

69
Q

Are supplements organic or not organic?

A

Not organic (most are manufactured through a chemical process)

70
Q

Give some examples of supplements?

A
  • calcium to decrease risk of osteoporosis
  • Iron for anemia or low iron levels (especially in females with high menstrual flow)
  • Folate before/during pregnancy for proper spinal development
71
Q

When comparing the average Canadian’s diet to nutrition recommendations, where do we fall short (6)?

A
  • 20-30% of the population do not consume enough complex carbs and too much fat
  • don’t consume enough fibre
  • too much omega-6 relative to omega-3
  • inadequate potassium intake
  • excessive sodium intake
  • vitamin A, D, magnesium and calcium deficiency
72
Q

When looking at a nutrition fact table: What should you do?

A

TAKE 5 and look at:

  1. Serving size
  2. Calories
  3. Percent daily value (tells you how much of your daily nutrients you’re getting from eating 1 serving size)
  4. Get less of: Fat, saturated fat, trans fat, cholesterol, sodium
  5. Get more of: Fibre, Vitamin A, Vitamin C, calcium, iron
73
Q

Define: vitamins

A

Vitamins: organic compounds (contain carbon)

74
Q

What are the functions of vitamins

A
  • regulate body growth, maintain tissue, release energy from foods
  • Involved in the manufacture of blood cells, hormones, and other compounds
75
Q

Why is folate important?

A

important for fetal spinal cord development (otherwise Spina Bifida may occur)

76
Q

Minerals inorganic or organic

A

inorganic

77
Q

Minerals function

A
  • Help regulate body functions/ muscle function
  • Aid in growth and maintenance of body tissues (bones and teeth)
  • Act as a catalyst for release of energy
  • Help nervous system transmission of messages and enzymatic function
78
Q

What are some major sources of minerals?

A

Found in most food groups

- Examples: sodium, potassium, calcium, chloride, iron, zinc, magnesium, iodine

79
Q

Vitamin A functions

A

vision, skin,

- prevents night blindness

80
Q

Vitamin D functions

A

bones and teeth development and maintenance and promotion of calcium absorption

81
Q

Vitamin E function

A

protection and maintenance of cellular membrane

82
Q

Vitamin K function

A

production of factors essential for blood clotting and bone metabolism

83
Q

Fluoride function

A

tooth and bone structure maintenance

84
Q

Iodine function

A

essential part of thyroid hormones

85
Q

Iron function

A

component of hemoglobin, myoglobin, and enzymes

86
Q

Potassium function

A

nerve function and body water balance

87
Q

Sodium function

A

body water balance, acid-base balance, nerve function

BPK 140 (13 decks)

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