NFS284 Chapter 2 Flashcards
0
Q
What is the nutrition-based approach?
A
How much nutrition is needed to maintain health?
1
Q
What are the 2 approaches to making diet recommendations?
A
- Nutrition-based approach
2. Food-based approach
2
Q
How can nutrients be added into the diet
A
fortification & suppliments
3
Q
What is a food-based approach?
A
Get nutrients by eating food
- Types & amount of food needed to maintain health
4
Q
When were the first recommendations for Canadian diet established?
A
1939, 1943 (beginning & during WWII)
Done for food ration
5
Q
RNI
A
Recommended Nutrient Intakes
First dietary recommendations for Canadians
6
Q
DRI
A
Dietary Reference Intake
Nutrient-based approach used today to see how many nutrients you need
7
Q
What type of approach does RNI take?
A
nutrient-based approach
8
Q
What are the two nutrient-based approaches used?
A
RNI (past) & DRI (today)
9
Q
IOM
A
Institute of Medicine
10
Q
Who created DRIs?
A
The IOM, Canadian & American scientists
11
Q
What is one strength of the scientific process?
A
Make changes based on new evidence
12
Q
What was the 1942 food-based approach called?
A
Canada’s Official Food Rules
13
Q
DRI values are the same for everybody (T/F)
A
F
Different for life stages, make/female, age, pregnancy/lactation
14
Q
Purpose of DRI
A
Planning & assessing diets of healthy individuals
15
Q
DRI is split into 3 categories. What are they?
A
Energy
Macronutrients
Other nutrients
16
Q
DRI -> energy -> ?
A
EER
17
Q
EER
A
Estimated energy requirement
18
Q
DRI -> macronutrient -> ?
A
AMDR
19
Q
AMDR
A
Acceptable macronutrient distribution range
20
Q
DRI -> other nutrients -> ?
A
AI
EAR
UL
RDA
21
Q
AI
A
Adequate intake
22
Q
EAR
A
Estimated average requirement
23
Q
UL
A
Tolerable upper intake level
24
RDA
Recommended dietary allowance
25
What is the RDA derived from?
EAR
26
The middle of a standard distribution is called ?
median intake
27
Does nutrition work with means or medians?
Median
28
What is on the x and y axis of a normal distribution curve?
x: nutrient intake (mg)
y: frequency (number of individuals)
29
Define: EAR
Nutrient intake that meets the requirement of 50% of healthy individuals in a group (median intake)
30
How is EAR used?
1) Probability that an individual's intake is meeting his/her requirement
2) Proportion of a group is meeting their requirement
31
What is the probability that you are meeting your requirement? (which DRI do you look at?)
EAR
32
What proportions of Canadians are meeting their iron intake? (what DRI do you look at?)
EAR
33
How is EAR determined?
1. Biochemical criterion
2. Requirement distribution from sample of the population
Depletion-repletion experiment on healthy adults
34
What is one possible way to measure the intake amount of a nutrient?
Measure amount of nutrient in blood/tissue
35
How to conduct a depletion-repletion experiment?
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
36
What distribution is needed to observe EAR?
Requirement distribution
37
What is the median of a requirement distribution graph?
EAR
38
Define: requirement distribution
A normal distribution graph that shows X intake needed for a population (mg)
39
What is the difference between requirement and intake?
Requirement = amount needed to maintain health (experimentally determined)
Intake = amount of nutrient consumed (determined by diet)
40
EAR is the median of...
A requirement distribution graph
41
If an individual's nutrient intake is equal to the EAR...
He/she has 50% chance of meeting his/her requirement
42
Limit of DRIs?
Can only talk about PROBABILITY of meeting requirement for most of the population
43
What's on the x axis of a graph where EAR is the median?
Nutrient intake
44
Requirement distribution curve has what x axis?
Nutrient intake (mg)
45
Requirement distribution curve is used to determine...?
You are eating X mg of Y.
% chance that you are meeting your daily requirement for Y.
46
Define: RDA
Intake that ensure a 98% probability of meeting your requirement.
47
RDA is how many SD away from the EAR?
2 SD to the right
48
How is RDA used?
As a goal from an individual's usual intake (ALMOST CERTAINLY adequate)
49
How to draw the bellcurve for RDA?
98% of graph shaded (from the left); the point where the line is drawn = RDA (in mg)
50
Requirement distribution graph is used for...?
Individuals and the probabilities that they are meeting their requirement
51
The EAR cut point method is used to determine...?
The prevalence of adequate intake w/in a group
52
Intake distribution is used to determine...
What PROPORTION of a GROUP is meeting their requirement
53
What are some distinguishing features of a intake distribution?
No tail on the left end (no population has 0 as an average)
54
How to graph intake distribution?
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
55
What is an indication of a healthy population based on the intake distribution?
Median intake is way above the EAR
56
If 2 populations have the same median intake, does it mean that the proportion of the population not meeting the requirement is the same?
No; SD also matters
57
Health Canada considers a population to have adequate intake if...
the proportion of the population whose intake is below EAR is < 10%
58
The Canadian Community Health Survey uses the EAR cut point method to...
determine the adequacy of nutrient intake
59
How does Health Canada use the EAR cutpoint method?
To determine if a population has adequate intake of a nutrient.
(Adequate = <10% of population does not meet EAR)
60
What is 1 limit of the EAR cutpoint method?
Can't determine a individual's intake is adequate; only used for populations.
61
What is one application of the EAR cutpoint method?
Making public health policies
62
When there is not enough data to calculate EAR, what DRI is used instead?
AI
63
How is AI determined?
Estimated by looking at the average intake of a healthy population
64
AI interpretation is similar to...
RDA
65
If your intake is > AI...
You have a 98% chance of meeting your requirement
66
If your intake < AI...
Your intake may or may not be okay
67
Define: UL
The highest level of habitual nutrient intake that is unlikely to pose a risk of adverse effects
68
UL is associated with the idea of...
Harm
69
What is a common reason for meeting / exceeding the UL?
Supplements
70
There is a safety margin associated with the UL. What does this mean?
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
Define: energy balance
kcal from food = energy used
Weight unchanged
72
Define: positive energy balance
kcal from food > energy used
Weight gain
73
Define: negative energy balance
kcal from food < energy used
Weight loss
74
What is the range of PA used to calculate EER?
1.00 - 1.48
75
Factors that are used to determine EER?
- sex
- age
- PA
- weight (kg)
- height (m)
76
Conversion from lb to kg?
lb / 2.2
77
Conversion from foot'inches to m?
inches = foot x 12
total inches x 0.0254 = meters
78
Sedentary activity level = ?
< 30 minutes of intentional exercise / day
79
Low active = ?
Walking 30 minutes at 6.5 km/h per day
135 - 165 kcal used
80
Active = ?
Walking 1h 45min at 6.5 km/h per day
470 - 580 kcal
81
Very active = ?
Walking 4h 15 min at 6.5 km/h per day
1145 - 1405 kcal
82
If all factors remain the same, how does age impact kcal intake?
As you get older, you require less kcal
83
If all factors stay the same, how does body size (weight & height) impact kcal intake?
Bigger body = more kcal
84
If all factors are the same, how does sex impact kcal intake?
```
Men = more kcal (more muscle mass)
Women = less kcal (more fat)
```
85
What is a problem that comes with dieting? (People stop losing weight after a while)
As you lose weight, your body gets smaller => energy requirements also get smaller
86
How to get around plateauing when trying to lose weight (after kcal reduction)?
Eat even less than the already reduced kcal
Increase PA
87
AMDR is expressed as...
% of total kcal
88
What is the recommended AMDR for carbs, fats, and protein?
carb: 45 - 65%
fat: 20 - 35%
protein: 10-35%
89
What are undesirable fats?
- saturated fat
- trans fat
- cholesterol
90
Where do the numbers from AMDR come from?
Balancing act; must get enough essential nutrients from each category
91
What is the recommended intake for saturated fat?
As low as possible
| < 10% kcal or <7% kcal
92
What is the recommended intake for trans fats
As low as possible!
< 1% kcal
2 g/day
93
What is the recommended intake for cholesterol?
As low as possible
| 300 mg
94
What is the purpose of Canada's Food Guide?
1) Meet nutrient needs of the individual
| 2) Reduce risk of chronic dieases
95
When was the current Canada's Food Guide published?
2007
96
Are food guides similar in different countries?
Yes, but the recommended foods are culturally sensitive
97
What does the food-based approach use?
Food guides
98
What are the implications of the rainbow in Canada's Food guide?
Veggies > grains > dairy > meat
99
What are some criticism of Canada's Food Guide?
- Influenced by the industry
- Do not emphasize proteins from animal sources (better quality)
- Obesogenic
100
Define: obesogenic
Promote excessive weight gain
101
How does Canada's Food Guide try to reduce risk of chronic diseases?
Recommend vegetable oils (canola, olive) -> PUFA and MUFA
Replace saturated fats with PUFA and MUFA
102
Fruits / veggies are a major source of...
Vit A, folate, vit C
103
Define: folate
Vit Bc (essential for cell growth & reproduction)
104
Grain products are a major source of...
fibre & magnesium
105
Milk & alternatives are a major source of
calcium & vit D
106
Meat and alternatives are a major source of
protein, iron, vit B12, zinc
107
Oatmeal falls in which category of Canada's Food Guide?
Grain products
108
Couscous falls in which category of Canada's Food Guide?
Grain products
109
Kefir falls in which category of Canada's Food Guide?
Milk & alternatives
110
Tofu falls in which category of Canada's Food Guide?
Meat and alternatives
111
What is soy milk fortified with?
Calcium and vit D
112
What is the secret to healthy living?
eat small amounts of a lot of different food
113
What types of oils are recommended by CFG?
Unsaturated fats:
- Vegetable oils (canola, olive, soybean)
Low saturated & trans fat options:
- Soft margarines
114
What is an additional statement that is common in all 4 food groups in the CFG?
Choose food with little or no added fat, sugar, and salt
115
Why is fruit recommended over juice?
Juice has a lot of concentrated sugar
116
What colour veggies are recommend and in what amount?
At least 1 orange and 1 green vegetable a day
117
Make ___ your grain products whole grain every day
half
118
Green & orange vegetables provide a very good source of...
Vit A and folate
119
All milk in Canada is fortified with...
Vit D (help calcium absorption)
120
Why are meat alternatives / plant proteins beneficial?
Unsaturated fats, low fat content, fibre, folate
121
Why is fish recommend twice weekly on the CFG?
Fatty fish (omega-3 FA) linked with reduced CVD
122
The CFG recommends pregnant women to take which multivitamins?
Folic acid, iron
123
Examples of sources of plant proteins?
Tofu, beans, lentils
124
People over the age of 50 need more of which vit?
Vit D
125
The CFG recommends people over the age of 50 to take which vitamin?
Vit D
126
CFG recommends ___ minutes of moderate physical activity per day for adults
30-60 minutes
127
CFG recommends ___ minutes of moderate physical activity per day for children
At least 90 minutes
128
Why is granola bars considered unhealthy?
Healthy ingredients may be held together by oils and sugars
129
Why are sports drinks considered unhealthy?
Formulated with sugar & salt to replace energy and sweat lost during
130
How is CFG tested?
- Simulations
| - Observational and intervention trials
131
What is a pass when testing CFG with simulations?
90% probability that nutrient requirements are met
132
What are some other food guides that are available?
- Diabetes (Canadian Diabetes Association)
- First Nations (traditional foods)
- For other countries
133
What information is required on all food labels?
- Product name
- Amount
- Manufacturer / distributor
- Best before date
- List of ingredients
- Nutrition facts table
134
___% is a little, __% is a lot (DV)
5%
| 15%
135
The percentages beside the nutrition facts label is...
% daily value (DV)
136
The DV is based on a ___ kcal diet.
2000
137
How do we find the mg from the DV?
Use the recommended daily intake table, and find the % from the given value.
138
DV is a DRI (T/F?)
F
139
What is the practical function of food labels?
Consumers to compare products when shopping to choose the healthier option
140
On the basic nutrient label, what are the things you want to minimize?
Fat (saturated & trans)
Cholesterol
Sodium
141
On the basic nutrient label, what are the things you want to maximize?
```
Fibre
Vit A
Vit C
Calcium
Iron
```
142
On the nutrient label, what is the significance of SUGARS?
All sugars (lactose, fructose, sucrose, etc.)
Sugar as an ingredient = just sucrose
143
What is the sugar in milk?
Lactose
144
Food labels can also contain health claims. What are they?
Optional information that the food processor can put on a food label provided that the food meets those standards.
145
Health claims have 3 categories:
1. Nutrient content claims
2. Nutrient function claims
3. Disease risk reduction claims
146
Disease risk reduction claims requires...
Approval from Health Canada
147
"Source of" = food has more than ____% of the DV
5%
148
"Good source of" = food has ____ of the DV
> 15%
| > 30% for vit C
149
"Excellent source of" = food has __ of the DV
> 25%
| > 50% for vit C
150
Synonyms for "excellent source off"
"high"
| "rich in"
151
"Free" = food has...
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
For function claims, foods must contain at least ___ of DV
5%
153
Nutrient function claims must mention _____
Both food and nutrient
154
Disease reduction claim:
| Calcium
osteoporosis
155
Disease reduction claim:
| Sodium
high bld pressure
156
Disease reduction claim:
| Saturated & trans fats
Risk of coronary heart dieases
157
Disease reduction claim:
| fruits & vegetables
Reduce risk of cancer
158
Disease reduction claim:
| Low starch / fermentable sugars
Does not promote dental caries
159
Disease reduction claim:
| Plant sterols
Reduce cholesterol levels
160
Disease reduction claim:
| Replacing saturated fats w/ PUFA & MUFA
Lowers serum cholesterol
161
Disease reduction claim:
| Oats, psyllium, barley
Reduces serum cholesterol
162
Disease reduction claim:
| Ground flaxseed
reduces serum cholesterol
163
Why is flaxseed best consumed in the powdered form?
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
Flaxseed contains ____ which is suspected of causing prostate cancer in men.
alpha-linolenic acid
165
Relative risk (RR)
Risk of 1 group = 1
| Risk of second group is divided by the disease frequency of of the reference group.
166
RR > 1
Second group has increased risk
167
RR < 1
Second group has decreased risk of disease
168
Is a lower RR better or worse?
Better = lower chance of disease
169
The reference group of a study is usually the group...
With the highest risk of disease
170
Lower AHEL score =
Poorer diet
171
AHEL is a score...
used to evaluate diet quality (higher score = more healthy)
172
Boys and girls have different EER calculations starting at age...
3
