Nutrition

Question 1

Essential Nutrients

Answer 1

Provide energy, build and repair body tissues, and regulate body functions, and cannot be manufactured by the body.
Includes water, protein, carbohydrates, fats, vitamins, and minerals.

Question 2

Macronutrients

Answer 2

Include water, protein, carbohydrates, and fats.
Required in the body in the greatest amounts.
Provide the body with energy in the form of calories.
Water = essential for health and survival.
Fats = 9 calories/gram
Protein = 4 calories/gram
Carbohydrate = 4 calories/gram

Question 3

Micronutrients

Answer 3

Include vitamins and minerals.
Are needed in small amounts

Question 4

Water

Answer 4

Accounts for 50-60% of our body by weight.
85% of our blood, 70% of our muscles, and 75% of our brain.
Helps to perform many essential functions such as carry nutrients, maintains temperature, lubricates joints, helps with digestion, rids the body of waste through urine, contributes to sweat production (cooling message for the body).
High fluid intake linked to reduced risk of kidney stones, colon cancer, and bladder cancer.

Question 5

Water Loss

Answer 5

We lose a lot of water (2-2.5L) 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.

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 (19+) = 2.2L (9 cups – 250 mLs/cup) per day
Men (19+) = 3 L (12 cups) per day
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 to total fluid consumption, but actually make us less hydrated as they have diuretic effects

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 (BMR)

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 your daily caloric expenditure.
~90% occurs because of our resting metabolic rate (RMR).
-RMR includes BMR + any additional energy expended on daily sedentary behaviours (ie. sitting, standing, food digestion).
The remaining 10% of our daily energy expenditure is defined as exercise metabolic rate (EMR).
-includes typical daily physical activities like climbing stairs, walking, etc.
Equation to calculate EER in notes!!!!

Question 11

Where do we our calories/energy from?

Answer 11

Proteins, Carbohydrates (simple and complex), and fats (saturated and unsaturated).

Question 12

How does protein work in the body?

Answer 12

When we consume foods that contain protein, our digestive system breaks the protein down into amino acids (which are organic compounds).
Amino acids carry out numerous body functions such as repair and growth of muscles, and building antibodies, enzymes, and hormones.

Question 13

Amino Acids

Answer 13

20 amino acids broken down into complete proteins, incomplete proteins, and complementary proteins.

Question 14

Complete proteins

Answer 14

Provide 9 essential amino acids.
Must be obtained from diet, cannot produce them ourselves.
Typically in animal proteins.
Can also be found in plant-based alternatives such as soy or quinoa.

Question 15

Incomplete proteins

Answer 15

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 16

Complementary proteins

Answer 16

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

Question 17

How much protein do we need?

Answer 17

As a general rule of thumb, it is recommended to consume 0.8 grams of protein/kg of body weight.
However, this is dependent on physical activity level, along with types of physical activity you partake in.
There is not an upper limit of tolerable protein consumption either.
During pregnancy, an additional 25 grams/day of protein should be consumed.

Question 18

Carbohydrates

Answer 18

Responsible for providing our brain and body with glucose.
Carbohydrates are the most efficient source of energy, even though fats provide more calories/100g.
-because we break down carbs and convert them to energy faster.
Classified as monosaccharides, disaccharides, and polysaccharides.

Question 19

Monosaccharides

Answer 19

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

Question 20

Disaccharides

Answer 20

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 21

Polysaccharides

Answer 21

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

Question 22

Simple Carbohydrates

Answer 22

Natural sugars such as lactose in milk or fructose in fruits.
Added sugars such as candy, pop, fruit drinks, pastries, other sweets.

Question 23

Added Sugars and Diet

Answer 23

It is recommended to consume no more than 10% of your daily total calories of added sugars.
This excludes naturally occurring sugars in fruit, vegetables, milk, grains, etc.

Question 24

Complex Carbohydrates

Answer 24

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, but many Canadians get their complex carbs from refined grains, which have stripped of their fibre and nutrients.
Whole grains are recommended as they are linked to reduced risk of all-cause deaths including heart disease and cancer.

Question 25

Fibre

Answer 25

Either soluble or insoluble.

Question 26

Soluble Fibre

Answer 26

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

Question 27

Insoluble Fibre

Answer 27

Cling to water and help prevent constipation and inflammation of the bowel.
In other words, keeps you regular.
Likely reduces risk of colon cancer, but findings somewhat inconclusive.

Question 28

Low Carb Diets

Answer 28

Recently people have been adopting very low carb diets (ie. Atkins, Keto, Paleo).
Benefits include…
-weight loss since reserved fat stores are burned and used as sources of energy, out of necessity.
-reduced blood sugar and risk of type II diabetes.
-improvements in cardiometabolic risk factors such as increased HDL cholesterol (good cholesterol) which absorbs and carries cholesterol back to the liver.
Potential downsides include…
-osteoporosis, kidney damage, increased cancer risk, arrhythmias, digestive issues due to lack of fibre.

Question 29

Fats (lipids)

Answer 29

Misconception that fats should be avoided in our diet, most likely because the term fat has a negative connotation and is considered synonymous to being overweight/obese.
Fats are essential in our diet.
-carry fat-soluble vitamins (A,D,E,K) 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 temp.
Cause an increase in LDL’s (bad cholesterol) which is linked to heart disease).
Includes animal fats like butter, coconut oil, palm oil, palm kernel oil.

Question 31

Unsaturated Fats

Answer 31

Feature at least one double-bonded carbon.
Easier for the body to break down and use.
Include monounsaturated and polyunsaturated.
Less stable molecularly.

Question 32

Monounsaturated Fats

Answer 32

1 carbon double bond.
Linked to improve blood cholesterol levels.
Includes olive oil, canola oil.

Question 33

Polyunsaturated Fats

Answer 33

More than 1 carbon double bond.
Include omega 3 and omega 6 fatty acids.
Linked to prevention of blood clots and heart disease.
Lowers LDL’s
Ie. fatty fish like salmon, walnuts.

Question 34

Trans Fats

Answer 34

Worst kind of fat.
Twice as damaging as saturated fats.
Technically are an unsaturated fat, but hydrogenated.
-hydrogen atoms added to the chain to increase its stability.
Increases LDLs, reduces HDLs.
-increased risk of heart disease
ie. margarine, baked goods, fried foods.

Question 35

Cholesterol

Answer 35

A from of fat manufactured by our bodies that circulates in our blood.
80% made by our liver.
20% from the food we eat.
Include HDL’s and LDL’s.

Question 36

HDLs

Answer 36

High Density Lipoproteins.
Good cholesterol.
Transport cholesterol to our livers from metabolism and elimination/removal of LDL’s.

Question 37

LDLs

Answer 37

Low Density Lipoproteins
Bad cholesterol.
Accumulate on inner walls of arteries (ie. plaque).
Restrict blood flow = 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 and tans fats below 10% (total with saturated representing the majority of the 10%).

Question 39

Obesity

Answer 39

Rates higher than ever in Canada.

Question 40

BMI and Obesity

Answer 40

People with a BMI = or greater than 30kg/m2 are considered obese.
Ratio of weight to height toc ategorize people’s weight status (ie. overweight, obese).
However, the BMI is generally considered most useful for individuals age 20-65, and has a number of constraining factors.
Not considered useful for babies, children, teenagers, pregnant women, and very muscular people like athletes.
BMI formula = mass (kg)/height (m)2

Question 41

BMI Classifications

Answer 41

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = 30 or greater

Question 42

Obesity Trends

Answer 42

% of Canadian Adults BMI Obesity
-1979 = 14%
-2004 = 23%
-2012 = 24.8%
-2020 = 26.6%
-2023 = 30.5%
As of 2017, 30% of Canadian children and youth were classified as overweight or obese.
By 2040, according to current trends, expected that 70% of adult Canadians aged 40 years will be either overweight or obese.

Question 43

What’s the big deal about obesity and sedentary behaviour?

Answer 43

In the past, serious illnesses were mainly infectious diseases such as tuberculosis, polio, etc.
But now, mainly degenerative diseases such as hypertension, heart disease, strokes, etc.

Question 44

Chronic/Degenerative Disease

Answer 44

Disease of long duration and generally slow progression.
Account for 89% of all deaths in Canada.
Leading cause of avoidable illness, health care system utilization, and premature deaths.
We contract these diseases by allowing our bodies to degenerate due to poor diet, lack of physical activity, smoking, etc.

Question 45

Chronic Disease and Physical Activity

Answer 45

Conditions/diseases that can stem from physical inactivity are very concerning.
Global report = obesity bigger health crisis than hunger.

Question 46

How do we combat obesity?

Answer 46

Exercise and physical activity.
-it depresses appetite (suppresses hormones that control hunger)
-maximizes fat loss and minimizes loss of lean muscle tissue.
-burns high number of calories and increases metabolic rate.
-allows your body to use more calories for energy than storing them as fat.
Healthy diet also combats obesity.

Question 47

Goods news associated with chronic diseases…

Answer 47

Many of the chronic conditions associated with physical inactivity can be reduced by healthy lifestyle choices.
Many researchers and health care providers advocate for starting young.
Instill physical activity habits in children and youth.