Nutrition Intro Flashcards
What are the 6 stages of Food Processing
- Ingestion
- Digestion
- Absorption
- Transport
- Metabolism
- Excretion
6 Stages of Food Processing
- Ingestion
The process of consuming food and beverages
6 Stages of Food Processing
- Digestion
Breaking down food into smaller molecules
6 Stages of Food Processing
- Absorption
Nutrient uptake into bloodstream
6 Stages of Food Processing
- Transport
Distribution of nutrients to cells
6 Stages of Food Processing
- Metabolism
Conversion of nutrients into energy or cellular components
6 Stages of Food Processing
- Excretion
Elimination of waste products
What are nutrients
Substance in food that can be used to:
- Obtain energy
- Synthesize tissues
- Regulate functions
What are essential nutrients
Body cannot make them or make an adequate amount of them
Macronutrients
- Carbohydrates
- Fat
- Protein
Micronutrients
- Vitamins
- Minerals
Healthful Diet
- 5 Components
- Adequate
- Moderate
- Balanced
- Varied
- Nutrient Dense
Adequate
Provides sufficient fibre and other stuff
Moderate
Appropriate amounts prevents over consumptions
Balance
RIght proportion of micro/macro nutrients
Varied
Diverse selection of nutrients to prevent deficiency
Nutrient Dense
Provides high amount of nutrients compared to caloric content
Requirements of Food Labels
Nutrition Facts Table
- Specific amount of food
- % daily value
- Calories and core nutrients
Nutrition Claims
List of Ingredients
Exceptions to Nutrition Facts Table
- Alcohol
- Fresh Fruits and Veggies
- Very Small Packages
- Raw single ingredients meat
- Items with insignificant nutrients (herbs, spices)
- Foods packaged by groceries
- Individual portions for immediate consumption
- Small batch producers
%DV Scale
<5% DV is a little
>15% DV is a lot
Core Nutrients to include on Nutrition Facts Label
- Fat
- Saturated Fat
- Trans Fat
- Cholesterol
- Sodium
- Carbohydrates
- Fibre
- Sugars
- Protein
- Calcium
- Iron
Optional:
- Vitamin A
- Vitamin C
Which nutrients do we want 5% or less
- Saturated and Trans Fat
- Sodium
Which nutrients do we want 15% or more
- Fibre
- Calcium
- Iron
Based on 2000 calorie per day what percentage should be sugar 12%
10% of daily calories can come from added sugars
- Maximum 48 g of sugar
Daily Recommendation for Total Fat
Based on 2000 caloric diet in an average adult
- 75 gm / day
Daily Recommendation for Saturated Fat
Based on 2000 caloric diet in an average adult
- 20 gm /day
Nutrition Claim
- Definition
Highlights on products that are meant to interests to consumers
- Is regulated by government
- Regulations apply to pre-packaged and not pre-packaged
Source of Fibre
Food contains at least 2 g of dietary fibre
Low Fat
Food contains not more than 3 g of fat
Cholesterol-Free
Food contains less than 2 mg of cholesterol
Sodium-Free
Food contains less than 5 mg
Reduced in Calories
25% reduction less calories than comparison food
Light
- Reduced in fat or calories
- Can also describe sensory characteristics (light tasting, light coloured)
Calorie Free
Less than 5 calories per serving
Low calorie
Less than 40 calories per serving
Very Low Sodium
Less than 35 mg of sodium per serving
Low Sodium
Less than 140 mg of sodium per serving
Sugar Free
Less than 0.5 g of sugar per serving
High Fibre
More than 4 g of fibre per serving
Saturated-Fat Free
Less than 0.2 mg of saturated fat per serving
Structure and Function Claims
Generic statements about food’s impact on body’s structure and function
- Not regulated by government
- Just can’t refer to a specific disease or symptoms
Dietary Reference Intakes
Dietary standards for heathy people only
- Aims to prevent deficiency and reduce chronic disease
Dietary Reference Intakes
- 4 Key Types
- Estimated Average Requirement
- Recommended Dietary Allowance
- Adequate Intake
- Tolerable Upper Level
Estimated Average Requirement (EAR)
Average daily intake of nutrients to meet that of half of a given population’s nutrient requirements
- Serves as a baseline for other dietary recommendations
Recommended Dietary Allowance (RDA)
Uses EAR as a base and includes the daily nutrient amount needed to meet the needs of practically all healthy populations (98%)
- Ensure everyone receives an adequate amount of nutrients
Adequate Intake (AI)
The average amount of nutrients that a group of healthy people consumes
- Used when there’s not enough info to determine EAR
Tolerable Upper Level (UL)
Maximum amount of a nutrient that appears safe in most people
- Consuming past the UL can lead to toxicity or other health problems
Estimated Energy Requirements (EER)
Average energy intake to maintain energy balance and good health for population groups
Acceptable Macronutrient Distribution Range (AMDR)
Range in intakes for energy nutrients to provide adequate energy and nutrients and reduce the risk of chronic disease
- CHO: 45-65% (4 calories/g )
- Fat: 20-35% (9 calories/g)
- Protein: 10-35% (4 calories/g)
How to Apply DRIs
- Encourage patient to meet, but not exceed the RDA or AI for essential nutrients
- Warn exceeding the UL, especially if taking nutritional supplements
- Nutritional needs are not the same for everyone
What can influence nutritional needs
- Age
- Sex
- Activity Levels
- Health Status
Issues with previous food guide
- Lacks cultural food preferences
- Overemphasis on food groups
- No frame of references on serving sizes
Canada’s Dietary Guidelines
- Plate
Half plate should be veggies + fruits
Quarter should be protein
Quarter should be whole grain
Canada’s Dietary Guidelines
- 4 Main Sections
- Foundation for healthy eating
- Foods and beverages that undermine healthy eating
- Importance of food skills
4, Implementation of dietary guidelines
Foundation for Healthy Eating
Encourage nutritious foods
Meet energy needs
Environmental impact
Food/Beverages that Undermine Healthy Eating
Avoid sugar drinks regularly
Avoid alcohol consumption
Importance of Food Skills
Promotion of cooking using nutritious foods
Promoting food labels and food literacy
Implementation of Dietary Guidelines
- Healthy eating can help chronic disease management
- Encourage balanced eating through plate model
- Support weight management goals
- Promote hydration and reduction of sugary drinks
Basic Nutritional Screening and Assessment
Identify patients with deficiencies based on medical and medication history
Providing care and recommendations for supplementation
Prevent drug-nutrient interactions
Educate on supplement use
Promote preventative health through nutrition
