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KIN 170 > Nutrition & Healthy Eating > Flashcards

Nutrition & Healthy Eating Flashcards

(48 cards)

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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

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A

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

21
Q

LDL

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A

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

22
Q

HDL

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A

transports cholesterol out of arteries, thereby protecting against heart disease

23
Q

Sat & trans-fat:

24
Q

Unsat fat

25
Mono-unsat
(e.g. Olive Oil): increase HDL
26
Trans fats:
a) raise LDL; b) lower HDL; c) produce inflammation
27
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
28
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
29
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
30
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
31
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
32
how much carbs in daily diet
45-65% of total calories
33
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
34
13 essential vitamins
4 fat soluble + 9 water soluble
35
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
36
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
37
Vitamin deficiencies
Scurvy Rickets Night Blindness Seizures Heart Disease Anemia Bone Fractures
38
Major minerals
Ca, P, Mg, Na, K, Cl
39
Essential trace minerals
Cu, F, I, Fe, Se, Zn
40
Commonly lacking? minerals
Ca, mg, fe
41
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
42
Water
Can live >1 month without food, but only a few days without water!
43
1. 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
44
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
45
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)
46
Estimated Average Requirement (EAR)
Amount of nutrient needed to meet needs of 50% of healthy individuals in population Used to establish RDA.
47
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
48
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

KIN 170 (14 decks)

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