Module 7: Nutrition Flashcards
Define: nutrition
Nutrition: act of process of nourishing or being nourished
Define: digestion
Digestion: process of breaking down food into nutrients small enough to be absorbed into the blood
Define: diet
Diet: food or drinks you regularly consume
Define: metabolized
Metabolized: nutrients that have been absorbed
Define: fat
Fat: stored form of calories consumed in excess
What are the major components of the digestive system (10)
salivary glands, tongue, trachea, esophagus, liver, gallbladder, pancreas, stomach, large intestine (colon), small intestine, appendix, rectum, anus)
Define: essential nutrients
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
Define: macronutrient
Macronutrient: nutrient needed in larger amounts from diet
Define: micronutrient
Micronutrient: nutrient needed in smaller amounts from diet
Define: daily reference intake (DRI)
- 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
Define: recommended dietary allowance (RDA)
- Average daily level of intake sufficient to meet the nutrient requirement of nearly all healthy individuals (~97% of individuals)
Define: adequate intake (AI)
- Based on looking at how much healthy people eat; used when evidence is insufficient to develop an RDA
Define: tolerable upper intake level (TUL/UL)
Maximum daily intake unlikely to cause health effects
Define: nutrient density
Nutrient Density: amount of nutrients in a certain amount of food (example: amount of nutrients in a cup of milk)
What are some nutrient dense foods (5)?
- complex carbohydrates,
- lean protein
- healthy fats
- vitamins
- minerals
Define: vegan
Vegan: no animal products; only plant foods
Define: lacto-vegetarian
Lacto-vegetarian: eat only plant foods and dairy products
Define: lacto-ovo vegetarian
Lacto-ovo vegetarian: dairy products, eggs, and plant foods
Define: semi vegetarian
Semi-vegetarian: fish only; sometimes other meats, but usually exclude red meats
What are the risks and benefits to vegetarian/vegan diets?
- 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
What are the 4 tips to protect yourself from food-borne illnesses?
- 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)
What organization won the Nobel Peace Prize for its effort to combat hunger and its contribution to bettering conditions for peace
World Food Programme
How many calories are in 1 gram of protein?
4 kcal
What are the functions of proteins (4)?
- Structure of muscles, bones, blood, hair and fingernails
- Growth and repair
- Regulation: water regulation and acid-base balance
- Energy: breakdown of proteins for energy
What are some major sources of protein?
Major sources: meat, fish, poultry, eggs, milk products, legumes, nuts
Define and give examples of complete proteins
Complete proteins: proteins that contain all 9 essential amino acids (example: soy and animal proteins like meat, poultry, and fish)
Define and give examples of incomplete proteins
Incomplete proteins: nuts, dry beans, grains
When combined with other incomplete proteins, can give you all essential amino acids
What is the recommended intake of protein?
0.8g/kg of body weight per day
Fill in the blank: Proteins are made up of combinations of ___ amino acids; ___ are essential (body cannot produce them)
Proteins are made up of combinations of 20 amino acids; 9 are essential (body cannot produce them)
How many calories are in 1 gram of carbohydrates?
4 kcal
What is the main function of carbohydrates (1)?
Primary source of energy for cells; The brain can only use carbohydrates for fuel
What are some major sources of carbohydrates?
Major sources: grains (breads and cereals), fruits, vegetables, milk
What are carbohydrates stored as and where?
Carbs are stored as glycogen (in and around livers and muscles)
What type of exercise taps into your glycogen stores?
Anaerobic exercise requires glycogen
What is the major source of fuel for the body during rest and light activity?
lipids
Define: simple carbohydrates and give examples
- Simple carbohydrates: 1-2 sugar units
- Examples: table sugar, fruit, milk; added sugar to sweets
What type of carbohydrates are more likely to produce hyperglycaemia than other carbohydrates?
- simple carbohydrates
Define: complex carbohydrates and give examples
- Complex carbohydrates: longer chains of sugar units
- Examples: grains, cereals, vegetables, beans
How does complex carbohydrates differ in digestion than simple sugars?
Take longer to digest than simple sugars and are richer in fibre
What are 2 reasons why consuming complex carbohydrates are good?
- Help regulate blood glucose
- Promote fullness
Define: fibre
Fibre: complex plant carb we cannot digest
What are some examples of fibre rich foods? How about soluble examples?
Fibre rich foods include whole wheats, rye, oats, barley
Soluble fibres: beans, apples, seeds, barley
Insoluble fibres: whole wheat, whole grain, vegetables
How are soluble fibres beneficial?
Lowers blood cholesterol (soluble fibres)
How are insoluble fibres beneficial?
Helps maintain regularity; poop!; reduces risk of colon cancer (insoluble fibres)
How many calories are in 1 gram of lipids?
9kcal
What are the functions of lipids (5)?
- insulate, support, and cushion organs
- provide medium for absorption of fat-soluble vitamins
- Supply energy
- Helps regulate temperature
- Makes some hormones
What type of vitamins do lipids carry (4)?
fat soluble vitamins (A, D, E, K)
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 higher uptake of vitamin D
What is the preferred energy source for aerobic exercise?
lipids; provides more energy/gram and can provide energy for a long period of time
define: thermogenesis
Thermogenesis: burn fat to gain energy and produce heat
What are some major sources of lipids?
Major sources: animal foods, grains, nuts, seeds, fish, vegetables
How are excess calories from lipids stored?
Excess calories are stored as triglycerides
Define: unsaturated fats
Fat with a double bond between at least one of the carbons and bonded hydrogens are on the same side. Mostly linear
What is the source of most unsaturated fats? Are they liquid or solid at room temperature? healthy or unhealthy?
- vegetables
- liquids
- healthy; may help reduce risk of CVD (lowers total cholesterol and LDL cholesterol levels)
What does the number in omega-3 and omega-6 mean?
The number following the word omega (omega 3 or omega 6, etc) refers to where on the structure the double carbon bond is.
Is omega-3 and omega-6.a saturated or unsaturated fat?
unsaturated
Define: saturated fat
Fat where every carbon molecule has a hydrogen attached to it; “saturated” with hydrogens
What is the source of most saturated fats? Are they liquid or solid at room temperature? healthy or unhealthy?
- animal fats
- solid
- unhealthy; associated with an increase of CVD (raises total cholesterol and LDL cholesterol levels)
Define: trans fats
Fat with a double bond between at least one of the carbons and bonded hydrogens are on opposite sides; Hydrogenated fats; synthetic
Why are trans fats considered the most unhealthy type of fat?
The type of fat most strongly linked to CVD and cancers (raises total cholesterol and LDL cholesterol levels)
What are the functions of water (7)?
- medium for chemical reactions
- transport nutrients
- regulates temperature
- lubricates joints
- aids digestion
- removes waste product (via urine)
- structure
How much water do we lose every day that must be replenished?
2-2.5l
How much of the blood, muscles, and brain does water make up?
85% of blood
70% of muscles
75% of the brain
Define: antioxidants
Molecules that prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors; “Neutralize” free radicals that cause cancer
Give some examples of antioxidants? including some vitamins that are antioxidants (3)
- Blackberries, walnuts, strawberries, cloves, and red wine are rich in antioxidants
- Vitamins C, E, and carotenoids
Why did rats on a high antioxidant diet live less long than rats on a moderate antioxidant diet?
Reasoning: removing that many free radicals meant the cellular repair process was not activated enough and became ineffective
Define: phytochemicals
Compounds found in plants that protect cells from damage
Why are phytochemicals good for us?
May be associated with a lower risk of CVD, certain cancers, type 2 diabetes, and stroke
Are supplements organic or not organic?
Not organic (most are manufactured through a chemical process)
Give some examples of supplements?
- 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
When comparing the average Canadian’s diet to nutrition recommendations, where do we fall short (6)?
- 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
When looking at a nutrition fact table: What should you do?
TAKE 5 and look at:
- Serving size
- Calories
- Percent daily value (tells you how much of your daily nutrients you’re getting from eating 1 serving size)
- Get less of: Fat, saturated fat, trans fat, cholesterol, sodium
- Get more of: Fibre, Vitamin A, Vitamin C, calcium, iron
Define: vitamins
Vitamins: organic compounds (contain carbon)
What are the functions of vitamins
- regulate body growth, maintain tissue, release energy from foods
- Involved in the manufacture of blood cells, hormones, and other compounds
Why is folate important?
important for fetal spinal cord development (otherwise Spina Bifida may occur)
Minerals inorganic or organic
inorganic
Minerals function
- 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
What are some major sources of minerals?
Found in most food groups
- Examples: sodium, potassium, calcium, chloride, iron, zinc, magnesium, iodine
Vitamin A functions
vision, skin,
- prevents night blindness
Vitamin D functions
bones and teeth development and maintenance and promotion of calcium absorption
Vitamin E function
protection and maintenance of cellular membrane
Vitamin K function
production of factors essential for blood clotting and bone metabolism
Fluoride function
tooth and bone structure maintenance
Iodine function
essential part of thyroid hormones
Iron function
component of hemoglobin, myoglobin, and enzymes
Potassium function
nerve function and body water balance
Sodium function
body water balance, acid-base balance, nerve function
