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Kine 1020 > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Essential vs Non-Essential Nutrients

A

45 essential nutrients (macro and micro nutrients) supplied by diet
Non-essential -phytochemicals, antioxidants

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2
Q

6 main classes of nutrients

A
  • Carbohydrates
  • Fats
  • Proteins
  • Water
  • Vitamins
  • Minerals
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3
Q

Macronutrients

A

Energy-yielding nutrients that we need in large quantities
- proteins
- carbohydrates
- fats

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4
Q

Why is alcohol not considered a macronutrient?

A

It is energy yielding but is not required by the body

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5
Q

Why is water considered a macronutrient?

A

Our body requires it in large amounts but it is not energy yielding

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6
Q

What are energy needs in humans based on?

A

Age, height, weight, and sex
ex. energy needs increase with age and peak around 18-25 years and then declines

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7
Q

Calculating Total Energy Expenditure (TEE) - “Energy Out”

A

BMR (basal metabolic rate) x PAL (physical activity levels)

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8
Q

What is BMR?

A

Basal metabolic rate - lowest amount of energy our bodies need to survive
- different for males and females
- calculated using age, height, weight, and sex (different for females and males)

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9
Q

How many calories per gram do carbohydrates provide?

A

4 kcal/g

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10
Q

Types of carbohydrates

A
  1. Simple Carbohydrates
    - monosaccharides (gluctose, fructose, galactose) and disaccharides (maltose, sucrose, lactose)
  2. Complex carbohydrates
    - polysaccharides (glycogen - form of energy storage found in human muscle) & (starch - form of energy storage in plants) & the grain & fibre
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11
Q

Whole grain?

The Grain

A
  • bran
  • endosperm: starch found in endosperm only
  • germ

Whole grain: endosperm + germ + bran
Refined (“white flour”): endosperm

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12
Q

Fibre and Types

A

Non-starch polysaccharide

Soluble fibre (i.e apples)
- viscous (forms gels in intestine), fermentable
- lowers GI, decreases cholesterol, feeds gut bacteria (prebiotic)

Insoluble fibre (i.e wheat bran)
- non-viscous, bulking
- relieves constipation, increases fecal bulk

Functional Fibres
- fibres added to foods

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13
Q

Glycemic Index

A

Assesses HOW a standard amount (50g) of different carbohydrate foods affect our blood glucose levels after eating them compared to a reference (50 g of glucose/white bread)

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14
Q

High vs Low GI

A

High GI - body digest sugar quickly and glucose enters bloodstream right away
- useful for athletes
Low GI - body takes longer to digest sugar and glucose is released into bloodstream over a longer period of time
- useful for individuals with diabetes

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15
Q

Health Canada’s “Nutrients to Limit”

A

Maximum 100g total sugars/day (natural + added)

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16
Q

W.H.O and FDA Sugar Limit

A

Free sugars < 10% of the total calories/day
Added sugar < 5% of the total calories/day
Maximum 50 g/day free sugar

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17
Q

How many calories per gram does fat provide?

A

9 kcal/g

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18
Q

Fat stored as…

A

triglycerides (glycerol + fatty acids)
Fatty acids
- saturated vs unsaturated (monounsaturated vs polyunsaturated)

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19
Q

Essential Fatty Acids

A

Linoleic acid (omega 6)
- LA:18:2 n-6
- plant seed oils: safflower, sunflower, corn
- associated with increased disease

Alpha-linoleic acid (omega 3)
- ALA: 18:3 n-3
- plant seed oils: canola, flax, green vegetables, walnuts
- associated with decreased blood clots, inflammation, and blood pressure

Need balance of both

6 syllables - omega 6

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20
Q

Non-Essential Omega 3 Fatty Acids

A
  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic acid (EPA)
  • Fish oils (salmon, trout, seafood)

Health benefits:
- decreased blood clots, inflammation, blood pressure
- brain health

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21
Q

Two types:

Trans Fatty Acids

A

Unsaturated fats (trans configuration) - behave like saturated

  1. Naturally occuring Trans FAs (meat and milk)
  2. Artifical Trans FAs (partially hydrogenated oils)

Used in ultra processed foods to improve shelf life, taste & texture
Increases risk of heart disease

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22
Q

How many calories per gram does protein provide?

A

4 kcal/g

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23
Q

What are proteins made up of?

A

Polypeptides which are made up of amino acids (20)
- 9 essential and 11 non-essential

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24
Q

Proteins required for

A
  • growth
  • maintenance and repair of the body
  • regulation of body processes (enzymes and hormones)
  • fluid balance
  • pH balance
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25
Q

Amino acid

A
  • amino group
  • carboxylic acid group
  • central carbon and hydrogen atom
  • side chain (“R”) - group that gives amino acids different properties
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26
Q

Functions of Water

A
  • lubricant
  • transport fluid
  • regulates body temperature
  • aqueous medium for most biochemical reactions
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27
Q

Micronutrients

A
  • required in small amounts
  • provide no energy but are necessary for proper functioning (regulating metabolism, cofactors/coenzymes, antioxidants)
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28
Q

Types of Micronutrients

A

Vitamins
- organic molecules
- fat soluble: Vitamin D, A, K, E
- water soluble: Vitamin C, B
Minerals
- inorganic molecules (do not contain carbon)
- 6 major minerals (Na, P, Cl, Mg, K, Ca)

29
Q

Fortification

A

Process of artificially adding nutrients to foods because some foods naturally lack certain vitamins
ex. vitamin D in milk, B vitamins/folate in grains

30
Q

Anti-nutrients

A

Some foods decrease absorption of nutrients
- affects bioavailability
ex. vegetables & grains
Calcium is found in milk and vegetables but it is more bioavailable from milk

31
Q

Dietary Reference Intakes (DRIs) vs Canada’s Food Guide

A

DRIs
- Designed to prevent nutrient deficiencies
- Nutrient-based
ex. adult should have 1000mg of calcium per day

Canada’s Food Guide
- Designed to promote a balanced diet
- Food based
- Based on DRIs

Both: promote health

32
Q

Estimated Average Requirement (EAR)

A

Average daily nutrient requirement for 50% of the population
- evidence based/scientifically derived

33
Q

Recommended Dietary Allowance (RDA)

A

Recommended daily target intake of a nutrient to meet needs of most people (2SD > EAR)
- mathematically derived
- most accurate respresentation of what we should be eating

34
Q

Adequate Intake (AI)

A

Estimate of what RDA should be, insufficient evidence
- nutrients required in such small amounts, assumed we are always reaching adequacy
- replacement of EAR and RDA when there’s not enough evidence to make EAR and therefore create RDA

35
Q

Tolerable Upper Intake Level (UL)

A

Maximum daily intake of a nutrient unlikely to create adverse health effects
- increasing intake of nutrient doesn’t cause risk of excess, but at point if more than upper limit –> risk of excess

36
Q

Dietary Reference Intakes (DRIs)
4 sets of values

A
  1. Estimated Average Requirement (EAR)
  2. Recommended Dietary Allowance (RDA)
  3. Adequate Intake (AI)
  4. Tolerable Upper Intake Level (UL)
37
Q

Estimated Energy Requirement (EER)

A
  • used to calculate total energy intake needed to maintain body weight
    EER = TEE if in energy balance
38
Q

Acceptable Macronutrient Distribution Range (AMDR)

A
  • range for healthy intake as a percent of total calories
    ex. carbohydrate (45 to 65%)
39
Q

4 Food Groups Displayed as Rainbow

A

1992 - Canada’s Food Guide
- unequal portion sizes
- culturally specific items

40
Q

Which years had food rules?

First Dietary Guideline for Canadians

A

1942 - Canada’s Official Food Rules
- rules to prevent nutritional deficiencies during war time
- organ meats and other foods as available

1944
- more indulgent (portion sizes increased, more variety of meats)
- vitamin D reccomendation

41
Q

First Canadian Food Guide with Food Groups

A

1961 - Canada’s Food Guide
- food groups created

1977 - Canada’s Food Guide
- 4 food groups created (fruits and vegetables combined)
- eat a variety of foods from each group every day

42
Q

2007-2018 Food Guide

A

Rainbow
- greatest portion is fruits and vegetables
- dietary references intakes: more prescriptive
- eating the recommended foods promote health and reduce risk of disease

Also discussed:
- physical activity
- food labels
- intake of unsaturated oils/fats

43
Q

2019 Canada’s Food Guide

A

3 Food Groupings (removed milk and meat & alternatives)
- not prescriptive
- focuses on mindful eating
- water is drink of choice
- emphasis on plant based foods

44
Q

Canada’s Healthy Eating Strategy

A
  • Canada’s Food Guide
  • Restrictions on Marketing to Kids
  • Front-of-Pack (FOP) Labelling
  • Nutrition Facts Panel & Ingredient List
45
Q

Health Canada amends…

Restrictions on Marketing to Kids

A

Health Canada amends Food & Drug Regulations
- restricts advertising of foods to children under 13 years that contribute to excess intakes of sodium, sugars, and saturated fat

Includes;
- no use of cartoonish characters, animals, creatures, mascots, or celebrities
- cannot offer vouchers or coupons for free or discount food or beverage that meets the nutrient criteria

Applies to:
- stores, schools, restaurants, public transit, recreation centres, television and online

46
Q

W.H.O

Obesogenic Environment

A

Environment that makes unhealthy choices the easy choices

W.H.O concerned about obesogenic environment
- expresses there is unequivocal evidence that the marketing of unhealthy foods has a negative impact on childhood obesity

47
Q

Front-of-Pack Labelling

A

Warnings on packaged foods that indicate high saturated fat, sugar, and sodium

48
Q

Exemptions to Front-of-Pack Labelling

A
  • foods that have a recognized health-benefit
  • technical (no package/nutrient facts table)
  • practical (redundant foods such as honey)
49
Q

Nutrients of Concern

A

Saturated fats, sugars, sodium
- associated with increased disease (hypertension, diabetes, heart disease, obesity)

50
Q

Shortfall Nutrients

A

Nutrients typically under-consumed

51
Q

Nutrition Labelling

A
  • health claims
  • nutrient content claims
  • nutrition facts table
52
Q

New vs Old Nutrition Facts Table & Ingredients List

A
  • serving size better designed for comparison (stands out more and is more similar on similar foods)
  • calories is larger and stands out more
  • new % daily value for total suagrs
  • new % daily value footnote
  • includes shortfall nutrients (public health concern)
  • new labels group all similar ingredients together to prevent decieving consumers
  • greatest weight of ingredient appears first
53
Q

% Daily Value

A

5% or less is a little (not good source of nutrient)
15% or more is a lot (good source of nutrient)

54
Q

Nutrient Content Claims

A
  • calorie free
  • low in calories
  • fat free/no fat
55
Q

What is an organic product?

A

Product grown and processed using environmentally and animal friendly farming methods

56
Q

Foods labelled organic are regulated by CFIA

Regulations by Canadian Food Inspection Agency (CFIA)

A

Only products with >95% organic content can use this logo
Multi-ingredient products with 70%-100% organic content may say “contains x% of organic ingredients” but cannot use the logo

57
Q

Do organic foods still contain pesticides?

A

Yes
- rotenone and pyrethrin
- less harmful to food and planet but toxic to aquatic life and have been associated with cancer

58
Q

Organic foods cannot…

A
  • be genetically modified (GMO)
  • be grown with synthetic pesticides
  • be grown with chemical fertilizers or composted plant and animal material that contains a prohibited substance
  • contain chemical/synthetic processing substances
  • contain synthetic growth regulators
  • be cloned animals
59
Q

Are organic foods better?

A

There is no evidence to suggest that organic products provide health benefits that are different from conventionally produced foods

eg. milk in canada is already produced with a high standard (aritifical growth hormones are not permitted & strict measures for antibiotic use)

60
Q

Pros & Cons of Gentically Modified Foods

A

Pros
- increased crop yield (bacteria resistant)
- help meet global food challenges
- decrease chemical use (less pesticides)
- better shelf life
- increased nutritional value

Cons
- don’t know long terms effects

61
Q

Common GMO’s

A
  • alfalfa
  • canola oil
  • corn
  • cotton
  • papaya
  • milk (not in Canada, EU, Aus/NZ)
  • meat is not (feed can be)
  • soy
  • sugar beets
  • zucchini/squash
62
Q

Carrots…

Selective breeding vs Genetic Engineering

A

Selective breeding
- modifying the characteristics of living things in order to enhance one or more desirable traits
- does not introduce foreign DNA

eg. farmers selectively bread for the mutation that concentrated carotenoids in the carrot

Genetic Engineering
- deliberate modfication of the characteristics of living organisms by manipulating its genetic material
- introduces foreign DNA

63
Q

Complimentary & Alternative Medicines & Supplements include…

A
  • ergogenic aids (sport supplements)
  • amino acids (protein) and fatty acids

not drugs or food even though we ingest them

64
Q

True or False: Althletes are responsible for any prohibited substance found in their biological samples

A

True - despite if the violation was committed unintentionally or deliberately

65
Q

Sport Ergogenic Aids Examples

A

Beneficial Ergogenic Aids
- sodium bicarbonate
- beta-alanine
- caffeine
- creatine
- BCAAs
- protein supplementation
- sports drinks, gels, bars
- beetroot juice (nitrate)
- antioxidants

66
Q

Errogenic Aids

A

Substances proven to improve performance/athletic capability
- evidence/studies

67
Q

IOC Consensus Statement

Define Dietary Supplement

A

Food, food component, nutrient, or non-food compound purposefully ingested in addition to regular diet with the aim of achieving a specific health and/or performance benefit

68
Q

Does nutrition contribute to successful performance?

A

Nutrition has a small but potentially valuable contribution to successful performance in elite athletes

69
Q

Can result in…

Risk of sport supplement use

A

Contamination of supplements
- contaminations with hormones, stimulants, and other prohibted substances
- can result in doping infringements

Kine 1020 (8 decks)

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