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Lifestyle Medicine > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Overconsumed nutrients?

A

Added sugars
Sodium
Saturated fats

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2
Q

Added sugar - daily consumption limit? (WHO)

A

< 10% total calories
(Goal < 5%)

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3
Q

Added sugar in kcal- daily limit? (AHA)

A

100 kcal (= 6 tsp, 24g)
150 kcal - men

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4
Q

Saturated fat - daily limit? (AHA) in % cal

A

< 5-6% total calories

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5
Q

Underconsumed nutrients
- of health concern

A

Calcium
Vit D
Potassium
Fiber

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6
Q

Nutrients that may require supplementation on wholefood plant based diet?

A

Vit D
Vit B12

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7
Q

How many kcal / g in each of the macros

A

Protein and Carb 4
Fat 9

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8
Q

Carbohydrate
- function
- RDA

A
  • primary energy source for brain
  • 130 g/day
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9
Q

Protein
- function
- RDA

A
  • major structural component of cells (enzymes, carrier, hormones)
  • 0.8g / kg
  • 56g men; 46g women
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10
Q

Fiber
- function
- RDA

A
  • laxation, satiety, reduces CAD, maintains bgl
  • 38g men; 25g women
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11
Q

Fat (Omega 6)
- function
- RDA

A
  • membrane lipids
  • cell signalling
  • skin function
  • precursor eicosanoids
  • 17g men; 12g women
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12
Q

Fat (Omega 3)
- function
- RDA

A
  • neuro dev and growth
  • precursor eicosanoids
  • 1.6g men; 1.1g women
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13
Q

Problem with Trans fats?

A

Increase LDL and CAD

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14
Q

Carb : Fiber ratio?

A

Aim for 10:1

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15
Q

Max daily Sodium intake

A

< 2300 mg

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16
Q

Regulated or unregulated?
‘Natural’
‘Lightly Sweetened’
‘Less Sweet’ / ‘Slightly Sweet’

A

Unregulated

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17
Q

Regulated or unregulated?
‘Good source’
‘Excellent source’
‘Gluten free’
‘Certified organic’

A

Regulated
10-19%
20%+
<20 ppm

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18
Q

Guidelines most commonly rec increased intake of?

A

Vegetables
Fruit
Wholegrains

Legumes/pulses
Nuts and seeds
Low fat dairy
Fish and saefood

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19
Q

Food groups most commonly discouraged?

(ACLM meta-epidemiological study of dietary guidelines)
- 78 clinical pract guidelines
- 83% from maj med prof societies

A

Red meat
Processed meat
Fatty meat
Refined grains

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20
Q

Dietary risk factors attributable to mortality

(Global burden of Disease Report)

A

High sodium
Low wholegrains
Low fruit
Low nuts and seeds
Low vegetables

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21
Q

Poor diet is responsible for more deaths (>1/5) than
- tobacco, htn, or other
T/F?

A

True

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22
Q

UPF (ultra-processed foods) associated with what diseases?

A

Heart disease
Obesity
HTN

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23
Q

How many servings of UPF are associated with 62% increased risk of death from any cause?

A

> 4 (compared with < 2)

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24
Q

What does a Mediterranean diet help with?

A

41% lower risk of CVD mortality
27% lower risk of CVD incidence
(BP, Chol, Trig)

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25
Q

DASH diet criteria?

A

LOW
- saturated/trans fat
- sodium (1500-2300mg)
- sugar
HIGH
- K+, Ca, Mg, Fiber, Protein

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26
Q

DASH benefits?

A
  • lower CVD (CHD, stroke, HF)
  • lower weight
  • lower LDL, BP
  • reduced diabetes
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27
Q

Portfolio diet?

(lowered LDL, but similar to low dose statin)

A

RCT rx hypercholesterolemia

Very low saturated fat
High
- plant sterols, soy, almonds, fiber

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28
Q

MIND diet

(comb Med/DASH)

Neuroprotective re CVD/T2DM
- Alzheimer’s

A

Unprocessed veg, fruit, nuts, wg
Berries
Green leafy daily
Less meat, processed sweets, fried, cheese
Fish max 1/wk

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29
Q

BROAD study?

RCT, Prosp, N 65

A

Low fat WFPB

BMI reduced

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30
Q

New DIETs study?

RCT, N 63

A

Vegan diets –> weight loss

Comp 5 diff diets

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31
Q

Systematic review and Meta analysis

N = 7 RCTs, 4090 ppl

A

T2DM risk reduced by 47%

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32
Q

Systematic review - Vegan diet
N=15

A

T2DM prevalence and incidence reduced

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33
Q

Propective Cohort - Vegetarian diet
N=2918

A

Protective agaonst T2DM

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34
Q

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

A

Nurses Health Study

(Prospective Cohort Study)
Women

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35
Q

HPFS
Health Prof Follow up Study

(Prospective cohort)
Men
Qns every 2 or 4 yrs

A

Sugar sweetened beverages
- obesity, t2dm, cvd
Red meat
- 11-15% higher cvd
Olive oil
- decreased heart disease
Vit D
- decrease morbidity colon ca

36
Q

Benefits of food processing?

A

Accessibility
- freezing
Safety
- pasteurisation
Preservation
- shelf life, less waste/spoilage
Tolerance
- eg gluten-free
Enrichment
- adding lost nutrients
Fortification
- adding new nutrients

37
Q

Undesirable food processing techniques

A

Refinement of grains
Dehydrating foods
Trimming, peeling, cutting

38
Q

Food additives

A

Colouring - hyperactivity
Sodium nitrite (cured meat) - cancer
Asparatme - headache, GI
Sugar - htn, obesity, t2dm
Saturated/trans fats - cvd, t2dm
Salt

39
Q

Canning, effect?

Drying?

A

Water soluble vitamins (B, C) lost

Vit C degradation

(from heat)

40
Q

Freezing

A

Mostly retains
Vit B/C loss
(only from blanching prior to freezing)

41
Q

Boiling
Simmering
Poaching

A

Vit B/C loss from heat

(but may retain if consume liquid)

42
Q

Roasting
Baking

A

Minimal loss of vitamins
- other than some B

43
Q

Frying

A

Fatty fish may lose omega-3
Toxic aldehydes may form
- cancer, cvd

44
Q

Grilling

Broiling

A

Grilling
- may form carcinogen PAH
- polycyclic aromatic compounds

? loss of Vit B

45
Q

NOVA Classification

A
  1. Unprocessed
    - natural form
  2. Minimally processed
    - pressing, refining, grinding, milling
    - culinary ingredients
    - butter, sugar, salt, oils
  3. Processed
    - adding salt, sugar, oils to prev food
    - eg baked bread, canned beans
  4. UPF
    - artifical colours/flavours
    - emulsifiers, preservatives
    - mass produced, ready to eat
46
Q

AGE Health Risks?

Advanced Glycation End products
- glycated in presence of sugar

A
  • oxidative stress
  • inflammation

Diabetes, CAD, Alzheimer’s
Ageing, liver disease

47
Q

How to avoid AGEs?

A

Moist cooking
Lower temp
Short time
Acidic
Boiling, stewing, steaming
NO processed meats, full fat dairy

48
Q

Science of food ingestion, digestion, physiological processes?

A

Nutrition science

49
Q

Skills for buying, cooking, storing food
Acquire and prepare healthy food
Enjoyable, affordable, quick

A

Culinary medicine

50
Q

cranberries, grapes, pomegranate
strawberries, wheat, whole grain
low fat dairy, green tea, tumeric
cardamom, soy, almonds, chia
flax, pistachio, algae oil

A

Anti-inflammatory foods

51
Q

Longer telomeres
Protect DNA
Prevent apoptosis

A

Anti-oxidative nutrients

52
Q

Dietary patterns that reduce inflammation?

A

Veg and fruit
Mediterranean
Specific foods

53
Q

Dietary patterns that promote inflammation?

A

Western
Red and processed meats
Low veg
Refined flours, sugar, sat/trans fat

54
Q

Electron is lost from one substance to another
Accumulation of free radicals

A

Oxidation
Oxidative stress

  • accelerated aging
  • increases inflammation
55
Q

LOPs

A

Liquid oxidation products
- heating oil at high temp
- cytotoxic, genotoxic
- CHD, cancer

56
Q

Antioxidant-rich diets?

A

mono/poly unsaturated fatty acids
- imroves HDL function

polyphenols, carotenoids in plants
- prevent colon cancer

57
Q

Red meat, processed meat
Sweetened carb bevs
Mother’s neg health behav
Alcohol intake
Sedentary

A

Harmful epigenetic changes promoted

58
Q

? lower risk of Alzheimer’s or Parkinsons with what diet

A

Mediterranean
- from influence on gut microbiome

59
Q

What may enhance the weight loss effects of dietary interventions?

A

Probiotics
- works on microbiome

60
Q

Nutrition prescription format?

A

Type
Amount
Frequency

61
Q

Nutrition recommendation

Hypertension

Reduce?

A
  1. Sodium
    - black or elderly
    - UL 2300mg, AHA < 1500mg
  2. Alcohol
  3. Caffeine
62
Q

Nutrition recommendation

Hypertension

Increase?

A
  1. Potassium (potato, fruit, veg, leg)
  2. Calcium (greens, beans, low fat dairy)
  3. Magnesium (nuts, beans, quinoa, avo, potato)
  4. Garlic
  5. Fasting
63
Q

Nutrition recommendation

Hyperlipidemia

Reduce?

A

Trans Fats
Saturated fats
Processed food
Total meat

64
Q

Nutrition recommendation

Hyperlipidemia

Increase?

A

Polyunsaturated fats
Complex carbs
Plant sterols / stanols
Viscous fibers (oats, soybean, green peas, legume, avo, brussels, almonds, eggplant, okra)

65
Q

Nutrition recommendation

Diabetes

Reduce?

A

Fat
Processed simple sugars
Processed grains

66
Q

Nutrition recommendation

Diabetes

Increase?

A

Fiber

67
Q

Potential to raise blood glucose
Assign a number up to 100

A

Glycemic Index

(more fiber = low score)

68
Q

How quickly glucose from food enters the bloodstream

How much glucose per serving is delivered

A

Glycemic Load

GL = GI x carb intake

–> more important than GI

69
Q

Nutrition recommendation

Cancer

Reduce?

A

Pro-inflammatory
- saturated fat
- processed sugar
- processed / red meat; UPF

Total protein (younger)

70
Q

Nutrition recommendation

Cancer

Increase?

A

Plant : animal protein
Fiber (> 30g)
Antioxidants (not from supps)
- Betacarotene (orange, green)
- Lycopene (red)
- Resveratrol
- Selenium
- Vit C, E

71
Q

Increase risk
- obesity, alcohol, meat
Decrease risk
- soy, fruit & veg
Which Cancer?

A

Breast

72
Q

Decrease risk
- lycopene, selenium
- edamame
Which Cancer?

A

Prostate

73
Q

Increase risk
- red/proc meat
Decrease risk
- fiber, calcium, folate
Which Cancer?

A

Colon

74
Q

Increase risk
- proc meat
Decrease risk
- fruit & veg
Which Cancer?

A

Gastric

75
Q

When to refer to dietitian?

A

One or more complex conditions
- diabetes, renal disease, cvd, etc.
Req liquid meals
Weight enhancing meds
Not responding to intervention

76
Q

What is PES format?

A

Problem, related to
Etiology, as evidenced by
Signs/symptoms

77
Q

What is ABCD in Nutrition?

A

Anthropometric
Biochemical
Clinical
Dietary

78
Q

Omega 3 foods?

A

Fish (salmon, mackeral, tuna, sardine)
Nuts and seeds
Plant oils (flax, soy, canola)
Chia

79
Q

Omega 6 foods?

A

Safflower
Sunflower
Walnuts
Corn oil

80
Q

Essential amino acids?

A

Those that the body cannot produce

81
Q

Complete protein?

A

Contains all of the essential amino acids (9)
- eg soybean

82
Q

Which group of ppl need more protein?

A

Elderly
Children
Pregnant women
Athletes

83
Q

Polyunsaturated fats?

A

Omega-3 (anti inflamm)
Omega-6 (pro inflamm)

84
Q

Monounsaturated fats?

A

Liquid at room temp
- Olive, canola, peanut, sesame

Lower LDL/CVD

85
Q

Saturated fats?

A

Solid at room temp

  1. Lauric acid (coconut)
    - increases HDL, LDL
  2. Stearic acid (dairy, meat)
    - CHD
    - colorectal cancer
  3. Palmitic acid (palm oil, dairy, meat)
    - CVD
    - insulin resistance
  4. Myristic acid (dairy, coconut, palm)
    - CVD, T2DM
    - hypercholesterolemic
86
Q

Trans Fats?

A

Meat and dairy

Partially hydrogenated oils
- margarines

Fried food
- fries, donuts

Baked food/snacks
- crackers, cookies

Coffee creamers

87
Q

Top 5 sources of % saturated fats in diet?

A

Cheese
Beef
Other
Milk

Lifestyle Medicine (9 decks)

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