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NFS284 Chapter 2 Flashcards

0
Q

What is the nutrition-based approach?

A

How much nutrition is needed to maintain health?

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1
Q

What are the 2 approaches to making diet recommendations?

A
  1. Nutrition-based approach

2. Food-based approach

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2
Q

How can nutrients be added into the diet

A

fortification & suppliments

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3
Q

What is a food-based approach?

A

Get nutrients by eating food

- Types & amount of food needed to maintain health

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4
Q

When were the first recommendations for Canadian diet established?

A

1939, 1943 (beginning & during WWII)

Done for food ration

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5
Q

RNI

A

Recommended Nutrient Intakes

First dietary recommendations for Canadians

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6
Q

DRI

A

Dietary Reference Intake

Nutrient-based approach used today to see how many nutrients you need

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7
Q

What type of approach does RNI take?

A

nutrient-based approach

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8
Q

What are the two nutrient-based approaches used?

A

RNI (past) & DRI (today)

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9
Q

IOM

A

Institute of Medicine

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10
Q

Who created DRIs?

A

The IOM, Canadian & American scientists

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11
Q

What is one strength of the scientific process?

A

Make changes based on new evidence

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12
Q

What was the 1942 food-based approach called?

A

Canada’s Official Food Rules

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13
Q

DRI values are the same for everybody (T/F)

A

F

Different for life stages, make/female, age, pregnancy/lactation

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14
Q

Purpose of DRI

A

Planning & assessing diets of healthy individuals

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15
Q

DRI is split into 3 categories. What are they?

A

Energy
Macronutrients
Other nutrients

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16
Q

DRI -> energy -> ?

A

EER

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17
Q

EER

A

Estimated energy requirement

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18
Q

DRI -> macronutrient -> ?

A

AMDR

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19
Q

AMDR

A

Acceptable macronutrient distribution range

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20
Q

DRI -> other nutrients -> ?

A

AI
EAR
UL
RDA

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21
Q

AI

A

Adequate intake

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22
Q

EAR

A

Estimated average requirement

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23
Q

UL

A

Tolerable upper intake level

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24
Q

RDA

A

Recommended dietary allowance

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25
Q

What is the RDA derived from?

A

EAR

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26
Q

The middle of a standard distribution is called ?

A

median intake

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27
Q

Does nutrition work with means or medians?

A

Median

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28
Q

What is on the x and y axis of a normal distribution curve?

A

x: nutrient intake (mg)
y: frequency (number of individuals)

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29
Q

Define: EAR

A

Nutrient intake that meets the requirement of 50% of healthy individuals in a group (median intake)

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30
Q

How is EAR used?

A

1) Probability that an individual’s intake is meeting his/her requirement
2) Proportion of a group is meeting their requirement

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31
Q

What is the probability that you are meeting your requirement? (which DRI do you look at?)

A

EAR

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32
Q

What proportions of Canadians are meeting their iron intake? (what DRI do you look at?)

A

EAR

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33
Q

How is EAR determined?

A
  1. Biochemical criterion
  2. Requirement distribution from sample of the population

Depletion-repletion experiment on healthy adults

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34
Q

What is one possible way to measure the intake amount of a nutrient?

A

Measure amount of nutrient in blood/tissue

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35
Q

How to conduct a depletion-repletion experiment?

A
  1. Eliminate X from diet
  2. Add X back to diet
  3. Observe X in blood
  4. Saturation point for X = individual’s requirement for X
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36
Q

What distribution is needed to observe EAR?

A

Requirement distribution

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37
Q

What is the median of a requirement distribution graph?

A

EAR

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38
Q

Define: requirement distribution

A

A normal distribution graph that shows X intake needed for a population (mg)

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39
Q

What is the difference between requirement and intake?

A

Requirement = amount needed to maintain health (experimentally determined)

Intake = amount of nutrient consumed (determined by diet)

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40
Q

EAR is the median of…

A

A requirement distribution graph

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41
Q

If an individual’s nutrient intake is equal to the EAR…

A

He/she has 50% chance of meeting his/her requirement

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42
Q

Limit of DRIs?

A

Can only talk about PROBABILITY of meeting requirement for most of the population

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43
Q

What’s on the x axis of a graph where EAR is the median?

A

Nutrient intake

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44
Q

Requirement distribution curve has what x axis?

A

Nutrient intake (mg)

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45
Q

Requirement distribution curve is used to determine…?

A

You are eating X mg of Y.

% chance that you are meeting your daily requirement for Y.

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46
Q

Define: RDA

A

Intake that ensure a 98% probability of meeting your requirement.

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47
Q

RDA is how many SD away from the EAR?

A

2 SD to the right

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48
Q

How is RDA used?

A

As a goal from an individual’s usual intake (ALMOST CERTAINLY adequate)

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49
Q

How to draw the bellcurve for RDA?

A

98% of graph shaded (from the left); the point where the line is drawn = RDA (in mg)

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50
Q

Requirement distribution graph is used for…?

A

Individuals and the probabilities that they are meeting their requirement

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51
Q

The EAR cut point method is used to determine…?

A

The prevalence of adequate intake w/in a group

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52
Q

Intake distribution is used to determine…

A

What PROPORTION of a GROUP is meeting their requirement

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53
Q

What are some distinguishing features of a intake distribution?

A

No tail on the left end (no population has 0 as an average)

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54
Q

How to graph intake distribution?

A
  1. Median intake of this population
  2. Make the rest of the distribution curve
  3. Plot EAR on distribution
  4. Area to the left of EAR = proportion of the population that is not meeting the requirement
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55
Q

What is an indication of a healthy population based on the intake distribution?

A

Median intake is way above the EAR

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56
Q

If 2 populations have the same median intake, does it mean that the proportion of the population not meeting the requirement is the same?

A

No; SD also matters

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57
Q

Health Canada considers a population to have adequate intake if…

A

the proportion of the population whose intake is below EAR is < 10%

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58
Q

The Canadian Community Health Survey uses the EAR cut point method to…

A

determine the adequacy of nutrient intake

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59
Q

How does Health Canada use the EAR cutpoint method?

A

To determine if a population has adequate intake of a nutrient.

(Adequate = <10% of population does not meet EAR)

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60
Q

What is 1 limit of the EAR cutpoint method?

A

Can’t determine a individual’s intake is adequate; only used for populations.

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61
Q

What is one application of the EAR cutpoint method?

A

Making public health policies

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62
Q

When there is not enough data to calculate EAR, what DRI is used instead?

A

AI

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63
Q

How is AI determined?

A

Estimated by looking at the average intake of a healthy population

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64
Q

AI interpretation is similar to…

A

RDA

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65
Q

If your intake is > AI…

A

You have a 98% chance of meeting your requirement

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66
Q

If your intake < AI…

A

Your intake may or may not be okay

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67
Q

Define: UL

A

The highest level of habitual nutrient intake that is unlikely to pose a risk of adverse effects

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68
Q

UL is associated with the idea of…

A

Harm

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69
Q

What is a common reason for meeting / exceeding the UL?

A

Supplements

70
Q

There is a safety margin associated with the UL. What does this mean?

A

You won’t be in danger of overdose if you only consume a little bit above the UL (especially if it is only on rare occasions)

71
Q

Define: energy balance

A

kcal from food = energy used

Weight unchanged

72
Q

Define: positive energy balance

A

kcal from food > energy used

Weight gain

73
Q

Define: negative energy balance

A

kcal from food < energy used

Weight loss

74
Q

What is the range of PA used to calculate EER?

A

1.00 - 1.48

75
Q

Factors that are used to determine EER?

A
  • sex
  • age
  • PA
  • weight (kg)
  • height (m)
76
Q

Conversion from lb to kg?

A

lb / 2.2

77
Q

Conversion from foot’inches to m?

A

inches = foot x 12

total inches x 0.0254 = meters

78
Q

Sedentary activity level = ?

A

< 30 minutes of intentional exercise / day

79
Q

Low active = ?

A

Walking 30 minutes at 6.5 km/h per day

135 - 165 kcal used

80
Q

Active = ?

A

Walking 1h 45min at 6.5 km/h per day

470 - 580 kcal

81
Q

Very active = ?

A

Walking 4h 15 min at 6.5 km/h per day

1145 - 1405 kcal

82
Q

If all factors remain the same, how does age impact kcal intake?

A

As you get older, you require less kcal

83
Q

If all factors stay the same, how does body size (weight & height) impact kcal intake?

A

Bigger body = more kcal

84
Q

If all factors are the same, how does sex impact kcal intake?

A 
Men = more kcal (more muscle mass)
Women = less kcal (more fat)
85
Q

What is a problem that comes with dieting? (People stop losing weight after a while)

A

As you lose weight, your body gets smaller => energy requirements also get smaller

86
Q

How to get around plateauing when trying to lose weight (after kcal reduction)?

A

Eat even less than the already reduced kcal

Increase PA

87
Q

AMDR is expressed as…

A

% of total kcal

88
Q

What is the recommended AMDR for carbs, fats, and protein?

A

carb: 45 - 65%
fat: 20 - 35%
protein: 10-35%

89
Q

What are undesirable fats?

A
  • saturated fat
  • trans fat
  • cholesterol
90
Q

Where do the numbers from AMDR come from?

A

Balancing act; must get enough essential nutrients from each category

91
Q

What is the recommended intake for saturated fat?

A

As low as possible

< 10% kcal or <7% kcal

92
Q

What is the recommended intake for trans fats

A

As low as possible!
< 1% kcal
2 g/day

93
Q

What is the recommended intake for cholesterol?

A

As low as possible

300 mg

94
Q

What is the purpose of Canada’s Food Guide?

A

1) Meet nutrient needs of the individual

2) Reduce risk of chronic dieases

95
Q

When was the current Canada’s Food Guide published?

A

2007

96
Q

Are food guides similar in different countries?

A

Yes, but the recommended foods are culturally sensitive

97
Q

What does the food-based approach use?

A

Food guides

98
Q

What are the implications of the rainbow in Canada’s Food guide?

A

Veggies > grains > dairy > meat

99
Q

What are some criticism of Canada’s Food Guide?

A
  • Influenced by the industry
  • Do not emphasize proteins from animal sources (better quality)
  • Obesogenic
100
Q

Define: obesogenic

A

Promote excessive weight gain

101
Q

How does Canada’s Food Guide try to reduce risk of chronic diseases?

A

Recommend vegetable oils (canola, olive) -> PUFA and MUFA

Replace saturated fats with PUFA and MUFA

102
Q

Fruits / veggies are a major source of…

A

Vit A, folate, vit C

103
Q

Define: folate

A

Vit Bc (essential for cell growth & reproduction)

104
Q

Grain products are a major source of…

A

fibre & magnesium

105
Q

Milk & alternatives are a major source of

A

calcium & vit D

106
Q

Meat and alternatives are a major source of

A

protein, iron, vit B12, zinc

107
Q

Oatmeal falls in which category of Canada’s Food Guide?

A

Grain products

108
Q

Couscous falls in which category of Canada’s Food Guide?

A

Grain products

109
Q

Kefir falls in which category of Canada’s Food Guide?

A

Milk & alternatives

110
Q

Tofu falls in which category of Canada’s Food Guide?

A

Meat and alternatives

111
Q

What is soy milk fortified with?

A

Calcium and vit D

112
Q

What is the secret to healthy living?

A

eat small amounts of a lot of different food

113
Q

What types of oils are recommended by CFG?

A

Unsaturated fats:
- Vegetable oils (canola, olive, soybean)
Low saturated & trans fat options:
- Soft margarines

114
Q

What is an additional statement that is common in all 4 food groups in the CFG?

A

Choose food with little or no added fat, sugar, and salt

115
Q

Why is fruit recommended over juice?

A

Juice has a lot of concentrated sugar

116
Q

What colour veggies are recommend and in what amount?

A

At least 1 orange and 1 green vegetable a day

117
Q

Make ___ your grain products whole grain every day

A

half

118
Q

Green & orange vegetables provide a very good source of…

A

Vit A and folate

119
Q

All milk in Canada is fortified with…

A

Vit D (help calcium absorption)

120
Q

Why are meat alternatives / plant proteins beneficial?

A

Unsaturated fats, low fat content, fibre, folate

121
Q

Why is fish recommend twice weekly on the CFG?

A

Fatty fish (omega-3 FA) linked with reduced CVD

122
Q

The CFG recommends pregnant women to take which multivitamins?

A

Folic acid, iron

123
Q

Examples of sources of plant proteins?

A

Tofu, beans, lentils

124
Q

People over the age of 50 need more of which vit?

A

Vit D

125
Q

The CFG recommends people over the age of 50 to take which vitamin?

A

Vit D

126
Q

CFG recommends ___ minutes of moderate physical activity per day for adults

A

30-60 minutes

127
Q

CFG recommends ___ minutes of moderate physical activity per day for children

A

At least 90 minutes

128
Q

Why is granola bars considered unhealthy?

A

Healthy ingredients may be held together by oils and sugars

129
Q

Why are sports drinks considered unhealthy?

A

Formulated with sugar & salt to replace energy and sweat lost during

130
Q

How is CFG tested?

A
  • Simulations

- Observational and intervention trials

131
Q

What is a pass when testing CFG with simulations?

A

90% probability that nutrient requirements are met

132
Q

What are some other food guides that are available?

A
  • Diabetes (Canadian Diabetes Association)
  • First Nations (traditional foods)
  • For other countries
133
Q

What information is required on all food labels?

A
  • Product name
  • Amount
  • Manufacturer / distributor
  • Best before date
  • List of ingredients
  • Nutrition facts table
134
Q

___% is a little, __% is a lot (DV)

A

5%

15%

135
Q

The percentages beside the nutrition facts label is…

A

% daily value (DV)

136
Q

The DV is based on a ___ kcal diet.

A

2000

137
Q

How do we find the mg from the DV?

A

Use the recommended daily intake table, and find the % from the given value.

138
Q

DV is a DRI (T/F?)

A

F

139
Q

What is the practical function of food labels?

A

Consumers to compare products when shopping to choose the healthier option

140
Q

On the basic nutrient label, what are the things you want to minimize?

A

Fat (saturated & trans)
Cholesterol
Sodium

141
Q

On the basic nutrient label, what are the things you want to maximize?

A 
Fibre
Vit A
Vit C
Calcium
Iron
142
Q

On the nutrient label, what is the significance of SUGARS?

A

All sugars (lactose, fructose, sucrose, etc.)

Sugar as an ingredient = just sucrose

143
Q

What is the sugar in milk?

A

Lactose

144
Q

Food labels can also contain health claims. What are they?

A

Optional information that the food processor can put on a food label provided that the food meets those standards.

145
Q

Health claims have 3 categories:

A
  1. Nutrient content claims
  2. Nutrient function claims
  3. Disease risk reduction claims
146
Q

Disease risk reduction claims requires…

A

Approval from Health Canada

147
Q

“Source of” = food has more than ____% of the DV

A

5%

148
Q

“Good source of” = food has ____ of the DV

A

> 15%

> 30% for vit C

149
Q

“Excellent source of” = food has __ of the DV

A

> 25%

> 50% for vit C

150
Q

Synonyms for “excellent source off”

A

“high”

“rich in”

151
Q

“Free” = food has…

A

None, or trivial amount of something
Sugar: < 0.5 g per serving
Fat: < 0.5 g per serving
Trans fat: < 0.2 g per serving & < 2 g per serving of saturated fat

152
Q

For function claims, foods must contain at least ___ of DV

A

5%

153
Q

Nutrient function claims must mention _____

A

Both food and nutrient

154
Q

Disease reduction claim:

Calcium

A

osteoporosis

155
Q

Disease reduction claim:

Sodium

A

high bld pressure

156
Q

Disease reduction claim:

Saturated & trans fats

A

Risk of coronary heart dieases

157
Q

Disease reduction claim:

fruits & vegetables

A

Reduce risk of cancer

158
Q

Disease reduction claim:

Low starch / fermentable sugars

A

Does not promote dental caries

159
Q

Disease reduction claim:

Plant sterols

A

Reduce cholesterol levels

160
Q

Disease reduction claim:

Replacing saturated fats w/ PUFA & MUFA

A

Lowers serum cholesterol

161
Q

Disease reduction claim:

Oats, psyllium, barley

A

Reduces serum cholesterol

162
Q

Disease reduction claim:

Ground flaxseed

A

reduces serum cholesterol

163
Q

Why is flaxseed best consumed in the powdered form?

A

Shell of the flaxseed is hard, and if it is not broken properly, the beneficial things inside won’t be absorbed by the body

164
Q

Flaxseed contains ____ which is suspected of causing prostate cancer in men.

A

alpha-linolenic acid

165
Q

Relative risk (RR)

A

Risk of 1 group = 1

Risk of second group is divided by the disease frequency of of the reference group.

166
Q

RR > 1

A

Second group has increased risk

167
Q

RR < 1

A

Second group has decreased risk of disease

168
Q

Is a lower RR better or worse?

A

Better = lower chance of disease

169
Q

The reference group of a study is usually the group…

A

With the highest risk of disease

170
Q

Lower AHEL score =

A

Poorer diet

171
Q

AHEL is a score…

A

used to evaluate diet quality (higher score = more healthy)

172
Q

Boys and girls have different EER calculations starting at age…

A

3

NFS284 (16 decks)

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