Nutrition & Healthy Eating Flashcards
What is NUTRITION?
“the science of the actions of foods, nutrients and other substances within the body (including ingestion, digestion, absorption, transport, metabolism, and excretion)”
How much food in 6 years will you have eaten?
“In your lifetime you’ll spent about 6 years eating – about 70,000 meals & 54 tons of food”
6 classes of Nutrients
Proteins
Fats
Carbohydrates
Vitamins
Minerals
Water
Macronutrients
Proteins
Fats
Carbohydrates
Micronutrients
Vitamins
Minerals
how many and what does essential nutrients?
50 essential nutrients
Provide energy, help build & maintain body tissues, help regulate body functions
Proteins
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
Carbohydrates
Supply energy to brain, nervous system and blood cells; supply energy to working muscles.
Fats
Supply energy (majority of energy storage); insulate, support, cushion/protect organs, allow absorption of fat-soluble vitamins.
major fuel at rest and light exercise
Vitamins
Required for specific chemical reactions in the cells.
Minerals
Help regulate body functions; required for growth & maintenance of body tissues; catalysts for energy release.
Water
Required for chemical reactions, chemical transport, temperature regulation, removal of waste products.
Micronutrients vitiams
Vitamin A
Vitamin B6
Vitamin B12
Biotin
Vitamin C
Carotenoids
Choline
Vitamin D
Folate
Vitamin K
Niacin
Pantothenic acid
Riboflavin
Thiamin
Micronutrients minerals
Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium and Chloride
Sulfate
1 kilocalorie =
the amount of heat it takes to raise the temperature of 1 litre of water by 1 degree Celsius.
Which nutrients supply energy?
Fat = 9 calories/gram
Pro = 4 calories/gram
CHO = 4 calories/gram
Alcohol = 7 calories/gram
Recommended Daily Intake of protein for adults:
0.8 grams protein per kg body weight
Amino acids
building blocks of proteins; essential vs. non-essential (9+11)
2 essential fats:
Linoleic acid (Omega-6) – vegetable/nut oils, seeds, nuts
α-Linolenic acid (Omega-3) – fish, green leafy veg, veg oils, flax, walnuts
Cholesterol
found in blood and cells; needed for synthesis of cell membranes, hormones, bile
LDL
transports cholesterol to organs and tissues; excess amounts result in accumulation of deposits on artery walls
HDL
transports cholesterol out of arteries, thereby protecting against heart disease
Sat & trans-fat:
raise LDL
Unsat fat
lowers LDL
Mono-unsat
(e.g. Olive Oil): increase HDL
Trans fats:
a) raise LDL; b) lower HDL; c) produce inflammation
How much fat of each type should I consume
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
Carbohydrates Simple vs. Complex
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
Glycemic Index
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
Fibre
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
Soluble vs. Insoluble fibre
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
how much carbs in daily diet
45-65% of total calories
Recommended Daily Intakes
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
13 essential vitamins
4 fat soluble + 9 water soluble
Fat Soluble Vitamins DEKA
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
Water Soluble Vitamins (BC)
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
Vitamin deficiencies
Scurvy
Rickets
Night Blindness
Seizures
Heart Disease
Anemia
Bone Fractures
Major minerals
Ca, P, Mg, Na, K, Cl
Essential trace minerals
Cu, F, I, Fe, Se, Zn
Commonly lacking?
minerals
Ca, mg, fe
Sodium
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
Water
Can live >1 month without food, but only a few days without water!
- Recommended Dietary Allowance (RDA)
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
Adequate Intake (AI)
Recommended dietary intake comparable to RDA but based on less scientific evidence
Used when not enough info is available to set RDA
Tolerable Upper Limit (UL)
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)
Estimated Average Requirement (EAR)
Amount of nutrient needed to meet needs of 50% of healthy individuals in population
Used to establish RDA.
Guidelines for Healthy Eating
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
Vegetarian Diets
4% of Canadians
Health, ethical or environmental reasons, financial considerations, religion.
Vegan, lacto-vegetarian, lacto-ovo-vegetarian, partial vegetarian
What might be lacking? - proteins
