Nutrition Flashcards
How many food choices do we make in a day? What determines these choices? (five)
200
- Sensory features: taste, smell, appearance, and texture
- Emotional attachments to certain foods
- Cultural and societal norms
- Geographic availability
- Environment
The Macronutrients
4 of the 6 essential nutrients that need to be consumed in larger amounts
Water and
Carbs, lipids (fats), protein
The Micronutrients
2 of the 6 essential nutrients that are needed in small amounts
Vitamins and Minerals
Water (description and functions)
most vital nutrient
Carries nutrients Maintains temperature Lubricates joints Aids digestions Removes waste via urine Contributes to sweat production to cool body
Protein (AA? Complete vs Incomplete? Functions, Intake recommendations)
Organic compounds (carbon containing) Combinations of long, folded chains of 20 amino acids (AA)
9 of 20 AA’s are essential
Complete proteins have all 9 essential AA’s (animal proteins)
Incomplete proteins lack 1 or more AA’s (grains, dry beans, nuts)
Forms basic framework of muscles, bones, blood, hair, and fingernails + Critical for growth and repair
0.8g/kg of body weight, provides 4kcal/g
Carbohydrates (simple vs complex, refined vs unrefined, fibres)
Organic compounds (carbon containing) metabolized to simple sugars like glucose, and readily available as a source of energy
Simple sugar: 1-2 sugar units (table sugar, fruits, sweets)
Complex sugar: Longer chains of sugar unites, takes longer to digest but typically richer in fibre (grains, cereals, vegetables, etc)
Refined (processed) vs Unrefined (minimal to no processing)
Fibre can’t be digested
Soluble fibre promotes heart health vs Insoluble fibre promotes digestive health
4kcal/gram
Lipids/fats (functions, saturated vs unsaturated vs trans)
Carries fat-soluble vitamins (ADEK) Protects organs Regulates body temp Part of some hormones Provides energy (9kcal/g)
Saturated:
Solid at room temp
Animal fats
Associated with CVD risk
Unsaturated:
Liquid at room temp
Vegetable and finish oils
May reduce CVD risk
Trans fats:
Type of unsaturated fat
Most strongly linked to CVD
Fatty acids (SFA, MUFA, PUFA, EFA)
Saturated fatty acids: Fatty acids (FA) with no double bonds, most saturated with hydrogen
Unsaturated fatty acids:
One (mono) or more (poly, first double bond is before position 9) double bonds
Essential fatty acids:
Humans can’t synthesize polyunsaturated with double bonds in omega-3 and 6 positions.
Thus they need to get them from EFAs
Cis vs Trans fatty acids
Unsaturated fatty acids have double bonds, surrounded by hydrogen
Cis FA = hydrogen on the same side of the bond
Trans FA = hydrogen on opposite sides of the bond
Vitamins and Minerals
Vitamins:
Organic compounds
Regulates body growth, maintain tissues, releases energy from foods
Involved in manufacture of blood cells, hormones, and other compounds
Minerals:
Inorganic (no carbon), chemical elements (Ca, Na, Mg..)
Helps process regulation (muscle contractions, nervous system, etc)
Involved in body structure (bone, teeth)
Antioxidants and Phytochemicals
Antioxidants (Vitamins C,E,A)
Prevents the harmful effects of oxidation within the body
May prevent some cancers and effects of aging
Phytochemicals
Naturally existing compounds in plants
Reduced risk of CVD, cancers, Type II diabetes, stroke, etc
4 Dietary Reference Intakes (DRIs)
Scientifically-based reference values for the amount of energy, nutrients and other food components to improve health
Recommended dietary allowance (RDA):
Average daily intake level that meets the needs of 97% of healthy population
Adequate Intake (AI): Approximate amount of nutrients that sustains health
Upper Limit (UL): Highest level of daily nutrient intake that is likely to pose no risk of adverse health effects
Estimated energy requirements (EER):
Average dietary energy intake that is predicted to maintain energy balance
Diverse diets
Mediterranean diet:
Plant-based diet
Lower incidence of CVD
Japanese Diet
Very low in fat
High in sodium, fresh fish
Longest life expectancy
100 mile diet
Consumption of food grown within 100 miles of where you live
6 principles of a healthy diet (ABCDMV)
Adequacy: getting enough nutrients
Balance: Getting a good balance of all food groups
Calorie control: Matching energy intake with expenditure to promote healthy weight
Nutrient Density: Making sure energy sources provide variety of nutrients
Moderation: Not too little or too much of anything
Variety: Getting range of food items from each food groups
C.C.C.S
A food safety campaign
Clean: Wash hands and surfaces often
Cook: Cook to the right temp
Chill: Refrigerate food promptly
Separate: Separate raw meats from other foods
