Nutrition Flashcards
Overconsumed nutrients?
Added sugars
Sodium
Saturated fats
Added sugar - daily consumption limit? (WHO)
< 10% total calories
(Goal < 5%)
Added sugar in kcal- daily limit? (AHA)
100 kcal (= 6 tsp, 24g)
150 kcal - men
Saturated fat - daily limit? (AHA) in % cal
< 5-6% total calories
Underconsumed nutrients
- of health concern
Calcium
Vit D
Potassium
Fiber
Nutrients that may require supplementation on wholefood plant based diet?
Vit D
Vit B12
How many kcal / g in each of the macros
Protein and Carb 4
Fat 9
Carbohydrate
- function
- RDA
- primary energy source for brain
- 130 g/day
Protein
- function
- RDA
- major structural component of cells (enzymes, carrier, hormones)
- 0.8g / kg
- 56g men; 46g women
Fiber
- function
- RDA
- laxation, satiety, reduces CAD, maintains bgl
- 38g men; 25g women
Fat (Omega 6)
- function
- RDA
- membrane lipids
- cell signalling
- skin function
- precursor eicosanoids
- 17g men; 12g women
Fat (Omega 3)
- function
- RDA
- neuro dev and growth
- precursor eicosanoids
- 1.6g men; 1.1g women
Problem with Trans fats?
Increase LDL and CAD
Carb : Fiber ratio?
Aim for 10:1
Max daily Sodium intake
< 2300 mg
Regulated or unregulated?
‘Natural’
‘Lightly Sweetened’
‘Less Sweet’ / ‘Slightly Sweet’
Unregulated
Regulated or unregulated?
‘Good source’
‘Excellent source’
‘Gluten free’
‘Certified organic’
Regulated
10-19%
20%+
<20 ppm
Guidelines most commonly rec increased intake of?
Vegetables
Fruit
Wholegrains
Legumes/pulses
Nuts and seeds
Low fat dairy
Fish and saefood
Food groups most commonly discouraged?
(ACLM meta-epidemiological study of dietary guidelines)
- 78 clinical pract guidelines
- 83% from maj med prof societies
Red meat
Processed meat
Fatty meat
Refined grains
Dietary risk factors attributable to mortality
(Global burden of Disease Report)
High sodium
Low wholegrains
Low fruit
Low nuts and seeds
Low vegetables
Poor diet is responsible for more deaths (>1/5) than
- tobacco, htn, or other
T/F?
True
UPF (ultra-processed foods) associated with what diseases?
Heart disease
Obesity
HTN
How many servings of UPF are associated with 62% increased risk of death from any cause?
> 4 (compared with < 2)
What does a Mediterranean diet help with?
41% lower risk of CVD mortality
27% lower risk of CVD incidence
(BP, Chol, Trig)
DASH diet criteria?
LOW
- saturated/trans fat
- sodium (1500-2300mg)
- sugar
HIGH
- K+, Ca, Mg, Fiber, Protein
DASH benefits?
- lower CVD (CHD, stroke, HF)
- lower weight
- lower LDL, BP
- reduced diabetes
Portfolio diet?
(lowered LDL, but similar to low dose statin)
RCT rx hypercholesterolemia
Very low saturated fat
High
- plant sterols, soy, almonds, fiber
MIND diet
(comb Med/DASH)
Neuroprotective re CVD/T2DM
- Alzheimer’s
Unprocessed veg, fruit, nuts, wg
Berries
Green leafy daily
Less meat, processed sweets, fried, cheese
Fish max 1/wk
BROAD study?
RCT, Prosp, N 65
Low fat WFPB
BMI reduced
New DIETs study?
RCT, N 63
Vegan diets –> weight loss
Comp 5 diff diets
Systematic review and Meta analysis
N = 7 RCTs, 4090 ppl
T2DM risk reduced by 47%
Systematic review - Vegan diet
N=15
T2DM prevalence and incidence reduced
Propective Cohort - Vegetarian diet
N=2918
Protective agaonst T2DM
CVD
- risk reduction with mod alcohol, Med diet, nuts, wholegrains, fish
risk increased refined carbs and trans fats
Cancer
- Breast (alcohol, red meat)
- Colon (alcohol, red/proc meat)
Vit D
- lower risk of colon polyps/ca
Nurses Health Study
(Prospective Cohort Study)
Women
HPFS
Health Prof Follow up Study
(Prospective cohort)
Men
Qns every 2 or 4 yrs
Sugar sweetened beverages
- obesity, t2dm, cvd
Red meat
- 11-15% higher cvd
Olive oil
- decreased heart disease
Vit D
- decrease morbidity colon ca
Benefits of food processing?
Accessibility
- freezing
Safety
- pasteurisation
Preservation
- shelf life, less waste/spoilage
Tolerance
- eg gluten-free
Enrichment
- adding lost nutrients
Fortification
- adding new nutrients
Undesirable food processing techniques
Refinement of grains
Dehydrating foods
Trimming, peeling, cutting
Food additives
Colouring - hyperactivity
Sodium nitrite (cured meat) - cancer
Asparatme - headache, GI
Sugar - htn, obesity, t2dm
Saturated/trans fats - cvd, t2dm
Salt
Canning, effect?
Drying?
Water soluble vitamins (B, C) lost
Vit C degradation
(from heat)
Freezing
Mostly retains
Vit B/C loss
(only from blanching prior to freezing)
Boiling
Simmering
Poaching
Vit B/C loss from heat
(but may retain if consume liquid)
Roasting
Baking
Minimal loss of vitamins
- other than some B
Frying
Fatty fish may lose omega-3
Toxic aldehydes may form
- cancer, cvd
Grilling
Broiling
Grilling
- may form carcinogen PAH
- polycyclic aromatic compounds
? loss of Vit B
NOVA Classification
- Unprocessed
- natural form - Minimally processed
- pressing, refining, grinding, milling
- culinary ingredients
- butter, sugar, salt, oils - Processed
- adding salt, sugar, oils to prev food
- eg baked bread, canned beans - UPF
- artifical colours/flavours
- emulsifiers, preservatives
- mass produced, ready to eat
AGE Health Risks?
Advanced Glycation End products
- glycated in presence of sugar
- oxidative stress
- inflammation
Diabetes, CAD, Alzheimer’s
Ageing, liver disease
How to avoid AGEs?
Moist cooking
Lower temp
Short time
Acidic
Boiling, stewing, steaming
NO processed meats, full fat dairy
Science of food ingestion, digestion, physiological processes?
Nutrition science
Skills for buying, cooking, storing food
Acquire and prepare healthy food
Enjoyable, affordable, quick
Culinary medicine
cranberries, grapes, pomegranate
strawberries, wheat, whole grain
low fat dairy, green tea, tumeric
cardamom, soy, almonds, chia
flax, pistachio, algae oil
Anti-inflammatory foods
Longer telomeres
Protect DNA
Prevent apoptosis
Anti-oxidative nutrients
Dietary patterns that reduce inflammation?
Veg and fruit
Mediterranean
Specific foods
Dietary patterns that promote inflammation?
Western
Red and processed meats
Low veg
Refined flours, sugar, sat/trans fat
Electron is lost from one substance to another
Accumulation of free radicals
Oxidation
Oxidative stress
- accelerated aging
- increases inflammation
LOPs
Liquid oxidation products
- heating oil at high temp
- cytotoxic, genotoxic
- CHD, cancer
Antioxidant-rich diets?
mono/poly unsaturated fatty acids
- imroves HDL function
polyphenols, carotenoids in plants
- prevent colon cancer
Red meat, processed meat
Sweetened carb bevs
Mother’s neg health behav
Alcohol intake
Sedentary
Harmful epigenetic changes promoted
? lower risk of Alzheimer’s or Parkinsons with what diet
Mediterranean
- from influence on gut microbiome
What may enhance the weight loss effects of dietary interventions?
Probiotics
- works on microbiome
Nutrition prescription format?
Type
Amount
Frequency
Nutrition recommendation
Hypertension
Reduce?
- Sodium
- black or elderly
- UL 2300mg, AHA < 1500mg - Alcohol
- Caffeine
Nutrition recommendation
Hypertension
Increase?
- Potassium (potato, fruit, veg, leg)
- Calcium (greens, beans, low fat dairy)
- Magnesium (nuts, beans, quinoa, avo, potato)
- Garlic
- Fasting
Nutrition recommendation
Hyperlipidemia
Reduce?
Trans Fats
Saturated fats
Processed food
Total meat
Nutrition recommendation
Hyperlipidemia
Increase?
Polyunsaturated fats
Complex carbs
Plant sterols / stanols
Viscous fibers (oats, soybean, green peas, legume, avo, brussels, almonds, eggplant, okra)
Nutrition recommendation
Diabetes
Reduce?
Fat
Processed simple sugars
Processed grains
Nutrition recommendation
Diabetes
Increase?
Fiber
Potential to raise blood glucose
Assign a number up to 100
Glycemic Index
(more fiber = low score)
How quickly glucose from food enters the bloodstream
How much glucose per serving is delivered
Glycemic Load
GL = GI x carb intake
–> more important than GI
Nutrition recommendation
Cancer
Reduce?
Pro-inflammatory
- saturated fat
- processed sugar
- processed / red meat; UPF
Total protein (younger)
Nutrition recommendation
Cancer
Increase?
Plant : animal protein
Fiber (> 30g)
Antioxidants (not from supps)
- Betacarotene (orange, green)
- Lycopene (red)
- Resveratrol
- Selenium
- Vit C, E
Increase risk
- obesity, alcohol, meat
Decrease risk
- soy, fruit & veg
Which Cancer?
Breast
Decrease risk
- lycopene, selenium
- edamame
Which Cancer?
Prostate
Increase risk
- red/proc meat
Decrease risk
- fiber, calcium, folate
Which Cancer?
Colon
Increase risk
- proc meat
Decrease risk
- fruit & veg
Which Cancer?
Gastric
When to refer to dietitian?
One or more complex conditions
- diabetes, renal disease, cvd, etc.
Req liquid meals
Weight enhancing meds
Not responding to intervention
What is PES format?
Problem, related to
Etiology, as evidenced by
Signs/symptoms
What is ABCD in Nutrition?
Anthropometric
Biochemical
Clinical
Dietary
Omega 3 foods?
Fish (salmon, mackeral, tuna, sardine)
Nuts and seeds
Plant oils (flax, soy, canola)
Chia
Omega 6 foods?
Safflower
Sunflower
Walnuts
Corn oil
Essential amino acids?
Those that the body cannot produce
Complete protein?
Contains all of the essential amino acids (9)
- eg soybean
Which group of ppl need more protein?
Elderly
Children
Pregnant women
Athletes
Polyunsaturated fats?
Omega-3 (anti inflamm)
Omega-6 (pro inflamm)
Monounsaturated fats?
Liquid at room temp
- Olive, canola, peanut, sesame
Lower LDL/CVD
Saturated fats?
Solid at room temp
- Lauric acid (coconut)
- increases HDL, LDL - Stearic acid (dairy, meat)
- CHD
- colorectal cancer - Palmitic acid (palm oil, dairy, meat)
- CVD
- insulin resistance - Myristic acid (dairy, coconut, palm)
- CVD, T2DM
- hypercholesterolemic
Trans Fats?
Meat and dairy
Partially hydrogenated oils
- margarines
Fried food
- fries, donuts
Baked food/snacks
- crackers, cookies
Coffee creamers
Top 5 sources of % saturated fats in diet?
Cheese
Beef
Other
Milk
