Nutrition - Lecture 8 Flashcards
What are essential nutrients?
The nutrients we require that out body does not make.
Purpose of essential nutrients?
Provide energy, help build and maintain body tissues, and help regulate body function.
Water
60% of our body is made of water
What is water essential for in the body?
For digestion and absorption.
What are the essential macronutrients?
Protein(4kcal/g), Carbs(4kcal/g), Lipids(9kcal/g)
Cals vs cals
100,000Cals = 100kcals
What is the Harris Benedict Equation?
It measures the minimum amount of calories needed for the basal metabolic rate
PAL?
Used for total energy expenditure and are multipliers; different multipliers based on intensity of work you are doing. (Physical Activity Levels)
TEE
Resting Energy Expenditure x PAL
How many calories do males at age 18 need?
2200 - 2800kcal (Sedentary and Active respectively)
How many calories do females at age 18 need?
1800-2400kcal (Sedentary & Active Respectively)
How much does pregnancy increase calories/day by?
250kcal/day
Why are calorie needs more higher in body weight and PAL
Those who are bigger need more calories to sustain energy balance and those who exercise burn a lot of calories so they need to eat a lot too.
glucose, fructose, sucrose?
Simple Carbs
Starches (grains), Whole grain (bran, germ), and refined (endosperm)
Complex
What are the layers of wheat grain
Endosperm, Germ, Bran
Whole wheat
More fibre, protein, fat and iron because of bran and germ and endosperm
White bread
Only retains the endosperm (low protein, fat, and fibre)
Glycemic Index
How much and how quickly a food increases blood glucose
Soluble Fibre
dissolves in water; lowers G.I. and binds cholesterol because it’s hard to get out of stomach, lowers C.V disease
Insoluble Fibre
Binds water into stool and relieves constipation. (Lots of water required to consume these; bran, vegetables, whole grains)
Fats
Saturated and Unsaturated
Are fats an efficient source of energy?
Fats are not an efficient source because they take too long to supply but most energy efficient form.
Low density lipoprotein
Bad cholesterol; makes up most of body’s cholesterol
High density lipoprotein
Good cholesterol; absorbed and carried to the liver to get flushed from the body
Why are saturated fats bad for the cells?
It will cause cell membrane fluidity to shift because of the straight shape.
Omega 6
Linoleic Acid; increases heart disease, arthritis, osteoporosis, cancer.
Omega 3
Alpha-linoleic acid; fish, flax, canola; lowers blood clots, inflammation.
How did omega 3 and omega 6 get their names?
omega is the last position and the number refers to the position of the double bond.
Trans fats
Solid at room temp; straight shape causes changes in cell membrane; heart disease
Micronutrients
Vitamins and Minerals
Are micronutrients essential?
They’re required but in small amounts
Are they used for energy like macros?
Used to aid metabolic processes in the body
Organic, fat soluble (dissolve in fat) and water soluble
Vitamins
Which vitamins are water soluble?
Vitamin B,C
Can you overdose on Vitamins B and C
No because even though they are soluble in water we pee them out frequently.
Which vitamins are fat soluble?
A,D,E,K
Function of vitamins
hormones, co-enzymes, regulate growth, anti-oxidants
What are anti-oxidants?
inhibits oxidation which prevents free radicals from producing. Found in high vitamin foods.
4kcal/g, building blocks of body, and made of amino acids
Proteins
Complete and Incomplete Proteins
Complete contains all necessary amino acids and incomplete does not have all.
11 amino acids
Made in the body
9 amino acids
In our foods
Combination of incomplete and complete
- Nuts/seeds with whole grain
- Whole grains with beans
Inorganic, majorly made of elements and regulates body function, growth and electrolytes.
Minerals
Why are minerals easy to overdose on
Since inorganic they keep their structure so it’s harder to break down.
Which deficiencies are the 19-30 age group most abundant in?
Vitamin D (males and females), Vitamin A, Magnesium and Calcium in this respective order.
Vitamin A deficiency
Low night vision, weak immune system, rough skin
Orange skin, death, blurred vision
Vitamin A excess
Scurvy - poor healing
Vitamin C deficiency
Vitamin C Excess
Nausea, Diarrhea
Rickets - fragile bones, fatigue
Vitamin D deficiency
Joint pains, constipation/diarrhea
Vitamin D excess
Iron deficiency
Anemia (Fatigue)
Iron Excess
Organ damage
Iodine deficiency
Goiter, Hypothyroidism
Hyper/Hypothyroidism
Iodine Excess
Osteoporosis
Calcium Deficient
Kidney stones
Calcium Excess
Recommended Carb Intake
45-65%
10-35%
Protein Intake Recommended
Recommended Fat Intake
20-35%
1942 Canada’s Food Rules
- War-time rationing
- reducing malnutrition
1944
- Iodized salt for food
1949
- Vitamin D recommended quantified
1961
- Food Guide (Not rules)
- Less liver
1977
- Fruits and vegetables added
- Variety of foods from each group
1982
- Energy balance emphasized and moderation
- limit fat, sugar, salt and alcohol.
1992
- Rainbow
- Experts were consulted
2007
- age and sex specific
- ethnically diverse foods.
- Exercise Recommended
What’s true about the current Canadian Food Guide?
It did not include any industry input; that’s why beverage of choice was water.
What is my plate?
US version of Food Guide; avoid oversized portion; enjoy food; include lower sodium foods.
What was deceiving about the old guide?
The ingredients list would put many names for the same ingredient. Not the right info for the right servings
What did Guideline 1 state?
Water should be beverage of choice
Considerations of guideline 1
Food choices impact the environment, nutritious food can be canned, frozen or dry.
Guideline 2
Processed foods contribute to sodium, free sugars, etc.
Considerations of Guideline 2
Don’t need sugar substitutes to cut down sugar intake
Publicly Funded Institutions and the Food Guide
Guideline 2 put a consideration that food in institutions being funded should abide to Food Guide
Food Guide’s Definition of Free Sugars
Monosaccharides and Disaccharides added to food are free sugars. Natural occurring in fruit are not free sugars.
Recommended Intake of Free Sugars
Less than 10% of total energy (Carb intake is 45-65% so 1/5th of that)
Guideline 3
Food Skills are needed to navigate the food environment.
Considerations of Guideline 3
Food skills and food literacy; food skills and opportunities
When a food label says 0 what does it mean?
It’s not exactly 0g of something there is something in it. Calorie free not equal to 0 cals
What does low fat increase?
Low fat can mean high sodium and sugar because they want to make the products taste good.
What is the FOP Label?
Health Canada’s plan to get nutrient table to the front of the package specifically for excess sugar, sodium and saturated fats.
Too much of this causes hypertension which leads to stroke/heart disease
Sodium
What percentage of 18 year old males are consuming too much sodium
92%
How much sodium should we aim to eat per day
2300mg according to Canada’s Food Guide
6 tsp of this is recommended by WHO
Sugar
How much sugar per day according to Heart and Stroke
<5% added sugar
What does Food Guide Recommend for Sugar intake
> 10% free sugar (free = added and natural)
What’s the disadvantage to processed foods
Loss of vitamins and other essential nutrients
Attempted to go for a high cal baby powder but messed up
Artificial Sweeteners
Linked with weight gain, diabetes, cancer and CV disease
Artificial Sweeteners
Synthetic pesticides, genetically engineered, contains prohibited substances in fertilizer
Not Organic
Organic
Does not use synthetic pesticides, rather natural ones. Freshly grown.
Bad in terms of pesticides; hard to wash off
Dirty Dozen
Low in pesticides; buried in ground
Clean15
Rotenone and Pyrethrin
Organic
Why are synthetic pesticides preferred over natural organic pesticides
Organic pesticides wash away so you need to keep applying it.
Why is organic not always good to use?
Harmful to aquatic life and increase risk of cancer
So why do people still use organic pesticides?
It’s natural so it’s automatically assumed that it’s better for you. Marketing influences you.
Toxic to fish and the environment
Rotenone
High cancer risk, not thoroughly tested
Organic
Season, feeding regiment, affect nutritional content
Organic grown cows.
Increases omega 3 and conjugated linoleic acid
Organic milk
Difference between Organic Milk and Conventional Milk
There is no difference, because both don’t have antibiotics or hormones so it’s all down to whether you care about the cow’s life.
70-80% of all foods in the US contain _____
GMO (Genetically Modified Organism)
Why use GMO’s
Higher crop yields, increases nutritional value, and improves farming practices
Carbon Footprint
The amount of damage we’re doing to the environment.
How much does food contribute to global greenhouse emissions?
30-40%
Why do animal meat increase carbon footprint?
It’s more calorically dense, and if it’s farm grown it needs a lot of oxygen, produces a lot of methane, needs more land and energy.
Food Miles?
the amount a product has travelled which contributes to the footprint.
Is Local better?
Depends on the area as there can be cons behind local.
Food waste
Wasting food contributes to negative greenhouse gases. Fruits and vegetables have low emissions but wasting them contributes to an increase
Preserves food for longer via exposing it to ionizing radiation.
Irradiation
Why are growth hormones good for GHG
They make the animal grow faster which reduces GHG by 5% per kg of beef.
