Nutrition

Question 1

Essential nutrients

Answer 1

Provide energy, build and repair body tissues, and regulate body functions.
Cannot be manufactured by the body.

Question 2

6 Classes of Essential Nutrients

Answer 2

Water, protein, carbohydrates, fats, vitamins, and minerals.
Water, protein, carbohydrates, and fats are macronutrients.
Vitamins and minerals are micronutrients.

Question 3

Macronutrients

Answer 3

Required in the body in the greatest amounts.
Provide the body with energy in the form of calories.
Water is essential for health and survival.
Fats = 9 cal/g
Protein = 4 cal/g
Carbohydrate = 4 cal/g

Question 4

Micronutrients

Answer 4

Are needed in small amounts.
Include vitamins and minerals.

Question 5

Water

Answer 5

Accounts for 50-60% of our body weight.
Make up 85% of our blood, 70% of our muscles, and 75% of our brain.
Helps to perform many essential functions including carrier of nutrients, maintains temperature, lubricates joints, helps with digestion, rids the body of waste through urine, and contributes to sweat production (cooling mechanism).
High fluid intake linked to reduced risk of kidney stones, colon cancer, and bladder cancer.
We lose a lot of water (2-2.5 L) on a daily basis through perspiration, urination, bowel movements, and normal exhalation.
Water is lost more rapidly through exercise, living in a dry climate or at a high altitude, excessive alcohol/caffeine consumption, skipping a meal, or when we are ill.
Sports drinks and unsweetened juices can also help us rehydrate, but should be consumed in moderation (water is still preferred).
Alcohol and caffeinated drinks contribute total fluid consumption, but actually make us less hydrated as they have diuretic effects.
Can survive without water for a few days (dependent on where you are)

Question 6

How much water should we consume in order to ensure adequate fluid intake for healthy functioning and to prevent dehydration?

Answer 6

Women = 2.2 L per day
Men = 3 L per day

Question 7

Calories

Answer 7

The measure of the amount of energy that can be derived from food.

Question 8

Estimated Energy Requirements

Answer 8

Our daily caloric needs.
Depends on age, sex, body-frame size, weight, height, percentage of body fat, activity level, basal metabolic rate.

Question 9

Basal Metabolic Rate

Answer 9

The number of calories needed to sustain your body at complete rest.

Question 10

How many calories should we consume per day?

Answer 10

It depends on our daily caloric expenditure.
~90% occurs because of our resting metabolic rate (RMR).
RMR includes BMR plus any additional energy expended on daily sedentary behaviours.
The remaining 10% of our daily caloric expenditure is defined as exercise metabolic rate (EMR).
Includes typical daily physical activities like climbing stairs, walking, etc.

Question 11

Where do we get out calories/energy from?

Answer 11

Protein, fats (unsaturated and saturated), and carbohydrates (simple and complex)

Question 12

Protein

Answer 12

Critical for growth and repair.
Provides the basic framework for muscles, bones, blood, hair, fingernails, etc.

Question 13

How does protein work in the body?

Answer 13

When we consume foods that contain protein, our digestive system breaks the protein down into amino acids.
Amino acids carry out numerous body functions.
20 amino acids.

Question 14

Amino acids/proteins can be…

Answer 14

Complete proteins
Incomplete proteins
Complementary proteins

Question 15

Complete proteins

Answer 15

Provide 9 essential amino acids.
Must be obtained from diet (cannot be produced ourselves).
Typically in animal proteins.
Can also be found in plant-based alternatives.

Question 16

Incomplete Proteins

Answer 16

Might have relatively low levels of one or two essential amino acids (or missing altogether), but higher levels of others.
Includes grains, dry beans, and nuts.

Question 17

Complementary Proteins

Answer 17

A combination of incomplete proteins to ensure the body gets sufficient protein

Question 18

How much protein do we need?

Answer 18

As a general rule of thumb, it is recommended to consume 0.8 g/kg of protein per day.
However, this is dependent on physical activity level, along with types of physical activity you partake in.
During pregnancy, an additional 25 grams/day of protein should be consumed

Question 19

Carbohydrates

Answer 19

Responsible for providing our brain and body with glucose.
Are the most efficient source of energy because we can break them down faster.
Classified according to the number and type of simple sugar units presents.

Question 20

Monosaccharides

Answer 20

Glucose, fructose, galactose.
Consist of 1 simple sugar unit
Known as simple sugar or simple CHO

Question 21

Disaccharides

Answer 21

Sucrose, lactose, maltose, table sugar, found in milk/yogurt.
Consist of 2 sugar units bonded together.
Must be broken down into simple sugars before they can be used by the body.

Question 22

Polysaccharides

Answer 22

Starches, fiber, glycogen.
10+ units of sugar.
Known as complex CHO
Must be broken down into simple sugars before they can be used by the body.

Question 23

Simple CHO

Answer 23

Include natural sugars (lactose in milk and fructose in fruits), and added sugars (candy, pop, fruit, drinks, pastries, other sweets).
Recommended to consume no more than 10% of your daily total calories of added sugars (excluding naturally occurring sugars).

Question 24

Complex CHO

Answer 24

Includes grains, cereals, vegetables, beans, nuts.
Stored in the body as glycogen until we need to use it as energy (at which time it is broken down into glucose).
Staple of a healthy diet?
-many Canadians get their complex CHO from refined grains which have been stripped of fibre and nutrients.
-whole grains recommended instead as it is linked to reduced risk of all-cause deaths including heart disease and cancer

Question 25

Fiber

Answer 25

Described as either soluble or insoluble.

Question 26

Soluble fiber

Answer 26

Absorbs water, enabling the body to trap nutrients.
Helpful for…
-slowing the absorption process in the blood, keeping food longer in the small intestine making you feel full (aids in weight management, and blood sugar regulation)
-interfering with absorption of dietary fat and cholesterol, thus reducing risk of heart disease and stroke
Can be found in oatmeal, barley, fruits, legumes, and leafy greens.

Question 27

Insoluble fiber

Answer 27

Clings to water and help prevent constipation and inflammation of the bowel.
Likely reduces risk of colon cancer, but findings are somewhat inconclusive.

Question 28

Low Carb Diets

Answer 28

Recently, many people are adopting very-low carb diets.
Benefits include…
-weight loss since reserved fat stores are burned and used as energy sources out of necessity
-reduced blood sugar and risk of type 2 diabetes
-improvements in cardiometabolic risk factors

Question 29

Fats (lipids)

Answer 29

Misconception that fats should be avoided in our diet because the term fat has a negative connotation and is considered synonymous to being overweight/obese.
Essential in our diet:
-carry fat-soluble vitamins and aid in their absorption in the intestine.
-protect organs from injury
-regulate body temperature
-play an important role in growth and development
-enhance brain development and function
Broken down into saturated and unsaturated fats.

Question 30

Saturated Fats

Answer 30

Carbon atoms are saturated with hydrogen atoms.
Stable molecularly.
Typically solid at room temperature.
Includes animal fats like butter, and coconut oil, palm oil, and palm kernel oil.
Cause an increase in LDLs which is linked to heart disease.

Question 31

Unsaturated Fats

Answer 31

Feature at least one double-bonded carbon.
Includes monounsaturated and polyunsaturated fats.
Less stable molecularly, so easier for the body to breakdown and use.

Question 32

Monounsaturated Fats

Answer 32

1 carbon double bond.
Linked to improved blood cholesterol.
Olive oil, canola oil

Question 33

Polyunsaturated Fats

Answer 33

More than 1 carbon double bond.
Includes omega 3 and 6 fatty acids.
Linked to prevention of blood clots and heart disease.
Lowers LDL’s.
Fatty fish (salmon), walnuts, etc.

Question 34

Trans Fats

Answer 34

The worst kind of fat.
Twice as damaging as saturated fats.
Technically an unsaturated fat, by hydrogenated
-hydrogen atoms added to the chain to increase its stability
Increases LDLs, reduces HDLs.
Increased risk of heart disease.

Question 35

Cholesterol

Answer 35

A form of fat manufactured by our bodies that circulates in our blood.
80% made by our liver
20% from the food we eat
Includes HDLs and LDLs.

Question 36

High Density Lipoproteins (HDLs)

Answer 36

Good cholesterol.
Transport cholesterol to our livers for metabolism and elimination/removal of LDLs.

Question 37

Low Density Lipoproteins (LDLs)

Answer 37

Bad cholesterol.
Accumulates on inner walls of arteries.
Restrict blood flows - increased risk of blood clots - increased risk of stroke and heart attack.

Question 38

How much fat should we consume?

Answer 38

~25-35% of our daily caloric intake.
Keep saturated fats and trans fats below 10% with saturated fats representing the majority of that 10%.

Question 39

Vitamins

Answer 39

Help put proteins, fats, and carbohydrates to use by releasing energy from foods.
Essential for regulating growth.
Maintain tissue.
Involved in manufacturing blood cells, hormones, and other compounds.
Must be ingested.
Two categories include fat soluble and water soluble.
-excessive consumption can be harmful

Question 40

Fat soluble

Answer 40

Are absorbed through intestinal membranes and stored in the body.
Ie. vitamin A, D, E, and K

Question 41

Water soluble

Answer 41

Are absorbed directly into the blood and then used up or washed out of the body in urine and sweat.
Must be replaced daily.
Ie. vitamins C, K and B6/B12

Question 42

What happens if you don’t consume enough vitamins?

Answer 42

Vitamin A = tooth decay, night blindness.
Vitamin D = misshapen bones, soft bones, joint pain, muscle spasms.
Vitamin E = anemia, muscle degeneration, weakness, leg cramps, nerve damage.
Vitamin K = hemorrhage, abnormal bone formation.
Vitamin B6 = anemia, depression, convulsions, skin rashes.
Vitamin B12 = anemia, nervous system degeneration leading to paralysis, fatigue, memory loss.
Vitamin C = anemia, bleeding gums, loosened teeth, bone fragility, joint pain, failure of wounds to heal

Question 43

Minerals

Answer 43

Carbon, oxygen, hydrogen, and nitrogen make up 96% of our body weight, and the other 4% is minerals.
Functions include…
-help to build bones and teeth
-aid in muscle function
-help our nervous system transmit messages
-help with absorption of vitamins
We need minerals in very small amounts.

Question 44

What minerals do we need 100mg or more of?

Answer 44

Sodium
Potassium
Chloride
Calcium
Phosphorus
Magnesium

Question 45

What minerals do we need 10mg or less of?

Answer 45

Iron
Zinc
Flouride
Copper
Known as trace minerals

Question 46

What minerals are the most essential?

Answer 46

Calcium
Sodium
Iron

Question 47

Calcium

Answer 47

The most abundant mineral in the body, builds strong bone tissue, plays a vital role in blood clotting and muscle/nerve functioning, and may help to control high blood pressure.
Average adult should consume 1000 mg/day.
Found in milk and milk products.
If don’t consume enough will experience stunted growth and weak bone sin children, and osteoporosis in adults.

Question 48

Sodium

Answer 48

Helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles.
Adults should consume 1000-1500 mg/day.
On average, Canadians consume about 3400 mg/day.
Found in salt and soy sauce.
If don’t consume enough will experience mental apathy, poor appetite, muscle cramps.

Question 49

Iron

Answer 49

Essential for preventing anemia
Adult men should consume between 8 and 45 mg/day.
Adult women should consume between 18 and 45 mg/day.
Found in red meat, fish, poultry, eggs, legumes, dried fruit.
If don’t consume enough will experience anemia, weakness, pale appearance, reduced attention span, developmental delays in children.

Question 50

Antioxidants

Answer 50

Prevent harmful effects caused by oxidation within the body.
When oxygen is metabolized, free radicals or unstable molecules are created, which steal electrons from other molecules and damage our DNA and other cells.
Diets high in antioxidants linked to lower rates of certain cancers but findings remain somewhat inconclusive.

Question 51

What should you look for when reading nutrition labels?

Answer 51

1) Serving size - no universal serving size, so it is important to pay attention to how much of the product/food the rest the label is referring to.
2) Calories - depending on a number of factors, we have varying caloric intake needs.
3) Daily Values (DV) - represent the percentage of each nutrient the average adult should consume in a day.
4) Total fat - lists saturated fat being no more than 5-6% of total daily energy intake, and trans fats being around 1% or less of total daily energy intake.
Must limit saturated fat and trans fat, cholesterol, sodium, added sugars.
Ensure you get enough dietary fiber, vitamin D, calcium, iron, potassium.