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KIN 170 > Nutrition & Healthy Eating > Flashcards

Nutrition & Healthy Eating Flashcards

1
Q

What is NUTRITION?

A

“the science of the actions of foods, nutrients and other substances within the body (including ingestion, digestion, absorption, transport, metabolism, and excretion)”

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2
Q

How much food in 6 years will you have eaten?

A

“In your lifetime you’ll spent about 6 years eating – about 70,000 meals & 54 tons of food”

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3
Q

6 classes of Nutrients

A

Proteins
Fats
Carbohydrates
Vitamins
Minerals
Water

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4
Q

Macronutrients

A

Proteins
Fats
Carbohydrates

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5
Q

Micronutrients

A

Vitamins
Minerals

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6
Q

how many and what does essential nutrients?

A

50 essential nutrients
 Provide energy, help build & maintain body tissues, help regulate body functions

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7
Q

Proteins

A

Component of muscle, bone, blood, enzymes, hormones, cell membranes; required for tissue repair; regulate H20 & energy balance, required for growth; supply energy.
only is broken down for energy when starving

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8
Q

Carbohydrates

A

Supply energy to brain, nervous system and blood cells; supply energy to working muscles.

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9
Q

Fats

A

Supply energy (majority of energy storage); insulate, support, cushion/protect organs, allow absorption of fat-soluble vitamins.
major fuel at rest and light exercise

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10
Q

Vitamins

A

Required for specific chemical reactions in the cells.

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11
Q

Minerals

A

Help regulate body functions; required for growth & maintenance of body tissues; catalysts for energy release.

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12
Q

Water

A

Required for chemical reactions, chemical transport, temperature regulation, removal of waste products.

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13
Q

Micronutrients vitiams

A

Vitamin A
Vitamin B6
Vitamin B12
Biotin
Vitamin C
Carotenoids
Choline
Vitamin D
Folate
Vitamin K
Niacin
Pantothenic acid
Riboflavin
Thiamin

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14
Q

Micronutrients minerals

A

Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium and Chloride
Sulfate

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15
Q

1 kilocalorie =

A

the amount of heat it takes to raise the temperature of 1 litre of water by 1 degree Celsius.

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16
Q

Which nutrients supply energy?

A

Fat = 9 calories/gram
Pro = 4 calories/gram
CHO = 4 calories/gram
Alcohol = 7 calories/gram

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17
Q

Recommended Daily Intake of protein for adults:

A

0.8 grams protein per kg body weight

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18
Q

Amino acids

A

building blocks of proteins; essential vs. non-essential (9+11)

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19
Q

2 essential fats:

A

Linoleic acid (Omega-6) – vegetable/nut oils, seeds, nuts
α-Linolenic acid (Omega-3) – fish, green leafy veg, veg oils, flax, walnuts

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20
Q

Cholesterol

A

found in blood and cells; needed for synthesis of cell membranes, hormones, bile

21
Q

LDL

A

transports cholesterol to organs and tissues; excess amounts result in accumulation of deposits on artery walls

22
Q

HDL

A

transports cholesterol out of arteries, thereby protecting against heart disease

23
Q

Sat & trans-fat:

A

raise LDL

24
Q

Unsat fat

A

lowers LDL

25
Q

Mono-unsat

A

(e.g. Olive Oil): increase HDL

26
Q

Trans fats:

A

a) raise LDL; b) lower HDL; c) produce inflammation

27
Q

How much fat of each type should I consume

A

Total Fat: 20-35% of total daily calories
Saturated Fat: <10% of total daily calories
Trans Fat: <1% of total caloric intake
Cholesterol: <300mg/day Which foods?

Good choices: Fish/nuts/vegetable oils (unsaturated fats) + lean meats + lower fat dairy products

28
Q

Carbohydrates Simple vs. Complex

A

All are broken down into glucose
Pancreas releases insulin in response to glucose in the blood, allows cells to take up the glucose and use it for energy.
Stored as glycogen in liver & muscles

Simple gets sent directly into blood
complex takes a while

29
Q

Glycemic Index

A

Represents the effect that a particular food product has on the increase in blood glucose
Foods high in refined sugars have high GI (e.g., pure sugar)
Foods low in refined sugars have low GI (e.g., complex CHO)

High GI foods
Short term: maybe increase appetite?
Long term: might increase risk diabetes / heart disease

30
Q

Fibre

A

Non-digestible CHO from plants; not a nutrient!
Not a source of CHO, but necessary for health
Some types broken down by bacteria in colon  acids, gases

31
Q

Soluble vs. Insoluble fibre

A

soluble: E.g. Oat bran, legumes
Delays stomach emptying, slows movement of glucose into blood, reduces absorp of Chol

insoluble: E.g. Wheat bran - keeps you regular!
Reduces risk of T2D, CVD, some cancers, improves GI health

32
Q

how much carbs in daily diet

A

45-65% of total calories

33
Q

Recommended Daily Intakes

A

Fats:
Men: 17 g/d linoleic acid, 1.6 g/d α-linolenic acid
Women: 12 g/d linoleic acid, 1.2 g/d α-linolenic acid
Sat <10%; trans <1%; cholesterol <300mg
20-35% total calories
Protein:
0.8 g/kg body weight *
(10-35% of total calories)
Carbohydrate:
45-65% of total calories
Fibre:
Men: 38 g/d
Women: 25 g/d

34
Q

13 essential vitamins

A

4 fat soluble + 9 water soluble

35
Q

Fat Soluble Vitamins DEKA

A

Vitamin D: essential for bone growth & maintenance
Vitamin E: powerful antioxidant; protection & maintenance of cellular membranes
Vitamin K: production of factors essential for blood clotting and bone metabolism
Vitamin A: precursor for sight (beta-carotine); antioxidant; maintenance of skin, lining of nose, mouth, digestive tract

36
Q

Water Soluble Vitamins (BC)

A

Vitamin B: metabolism of amino acids & glycogen; synthesis of RBC, other metabolic reactions
Vitamin C: maintenance and repair of connective tissue, bones, teeth, cartilage; promotion of healing; aid in iron absorption

37
Q

Vitamin deficiencies

A

Scurvy
Rickets
Night Blindness
Seizures
Heart Disease
Anemia
Bone Fractures

38
Q

Major minerals

A

Ca, P, Mg, Na, K, Cl

39
Q

Essential trace minerals

A

Cu, F, I, Fe, Se, Zn

40
Q

Commonly lacking?
minerals

A

Ca, mg, fe

41
Q

Sodium

A

Reduced sodium  Reduced risk of high blood pressure (or reduce already high blood pressure)  Reduced risk of stroke, heart dx, kidney dx
1500mg/day minium

42
Q

Water

A

Can live >1 month without food, but only a few days without water!

43
Q
  1. Recommended Dietary Allowance (RDA)
A

Average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life-stage and gender group

Amounts that prevent nutrient-deficiency disease
Amount that may reduce the risk of a health problem or chronic disease
Amount that may increase health risk

44
Q

Adequate Intake (AI)

A

Recommended dietary intake comparable to RDA but based on less scientific evidence
Used when not enough info is available to set RDA

45
Q

Tolerable Upper Limit (UL)

A

Highest avg daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and gender group
Not set for all nutrients (lack of data or no limit)

46
Q

Estimated Average Requirement (EAR)

A

Amount of nutrient needed to meet needs of 50% of healthy individuals in population
Used to establish RDA.

47
Q

Guidelines for Healthy Eating

A

Enjoy a variety of foods
Emphasize cereals, breads, grain products, vegetables & fruit
Choose lower fat dairy products, leaner meats, & foods prepared with little or no fats
Achieve & maintain a healthy weight by enjoying regular PA & healthy eating
Limit salt, alcohol & caffeine

48
Q

Vegetarian Diets

A

4% of Canadians
Health, ethical or environmental reasons, financial considerations, religion.
Vegan, lacto-vegetarian, lacto-ovo-vegetarian, partial vegetarian
What might be lacking? - proteins

KIN 170 (15 decks)

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