Nutrition Flashcards
Reduction with physical activity
Constipation
Diverticular disease
Gall Stones
Colon cancer and mortality after diagnosis
What does dietary fibre reduce the risk of?
CHD Stroke Hypertension Diabetes Obesity GI disease
What are the two types of dietary fibres?
Soluble and insoluble
Give examples of soluble fibre
Beans, lentils, fruits and oats
Give examples of insoluble fibre
Wholegrain products, vegetable, beans, lentils
Why is dietary fibre protective?
Bulky so reduces transit time
Fermentation process produces short chain fatty acids which is an energy source for colonic cells
GI diseases that fibre reduces risk of
Colorectal cancer GORD Peptic ulcer disease Gallbladder disease Diverticular disease COnstipation Haemorrhoids
Why are whole grains beneficial?
Bulk
Fermentation
Guidlines for wholegrain servings?
3 16g servings per day
What are the benefits of red meat?
Protein, iron, zinc, vit B and A
What are the risks of eating red meat?
Source of saturated fat
Forms carcinogens when cooked at high temps
High harm iron content to produce free readicals
How much red meat should be consumed within a day
<70g
What are the guidelines for red and processed meat?
<500g red meat a week (limit processed to as little as possible)
What does salt do to the lining of the stomach?
Irritates causing inflammation and increases growth and action of H. pylori
The 5 A’s of behavioural change
Ask Asses Advise Agree Assist
BMI equation
Weight (kg)/ Height (m) squared
Where is the neural centre responsible for body weight?
Hypothalamus
Satiation
Feeling of fullness
Satiety
Period between meals where no food is consumed
Adiposity
State of being obese
Satiation signals
CCK Peptide YY GLP-1 OXM Obestatin
Hunger signal
Ghrelin - increase before meals and decrease after
Central apetite controllers
Glutamate, GAba and opioids
Adipose signals
Leptin - fat cells
Insulin - pancreatic cells
