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Kine 1020 > Nutrition - Lecture 8 > Flashcards

Nutrition - Lecture 8 Flashcards

1
Q

What are essential nutrients?

A

The nutrients we require that out body does not make.

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2
Q

Purpose of essential nutrients?

A

Provide energy, help build and maintain body tissues, and help regulate body function.

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3
Q

Water

A

60% of our body is made of water

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4
Q

What is water essential for in the body?

A

For digestion and absorption.

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5
Q

What are the essential macronutrients?

A

Protein(4kcal/g), Carbs(4kcal/g), Lipids(9kcal/g)

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6
Q

Cals vs cals

A

100,000Cals = 100kcals

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7
Q

What is the Harris Benedict Equation?

A

It measures the minimum amount of calories needed for the basal metabolic rate

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8
Q

PAL?

A

Used for total energy expenditure and are multipliers; different multipliers based on intensity of work you are doing. (Physical Activity Levels)

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9
Q

TEE

A

Resting Energy Expenditure x PAL

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10
Q

How many calories do males at age 18 need?

A

2200 - 2800kcal (Sedentary and Active respectively)

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11
Q

How many calories do females at age 18 need?

A

1800-2400kcal (Sedentary & Active Respectively)

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12
Q

How much does pregnancy increase calories/day by?

A

250kcal/day

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13
Q

Why are calorie needs more higher in body weight and PAL

A

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.

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14
Q

glucose, fructose, sucrose?

A

Simple Carbs

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15
Q

Starches (grains), Whole grain (bran, germ), and refined (endosperm)

A

Complex

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16
Q

What are the layers of wheat grain

A

Endosperm, Germ, Bran

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17
Q

Whole wheat

A

More fibre, protein, fat and iron because of bran and germ and endosperm

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18
Q

White bread

A

Only retains the endosperm (low protein, fat, and fibre)

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19
Q

Glycemic Index

A

How much and how quickly a food increases blood glucose

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20
Q

Soluble Fibre

A

dissolves in water; lowers G.I. and binds cholesterol because it’s hard to get out of stomach, lowers C.V disease

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21
Q

Insoluble Fibre

A

Binds water into stool and relieves constipation. (Lots of water required to consume these; bran, vegetables, whole grains)

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22
Q

Fats

A

Saturated and Unsaturated

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23
Q

Are fats an efficient source of energy?

A

Fats are not an efficient source because they take too long to supply but most energy efficient form.

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24
Q

Low density lipoprotein

A

Bad cholesterol; makes up most of body’s cholesterol

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25
Q

High density lipoprotein

A

Good cholesterol; absorbed and carried to the liver to get flushed from the body

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26
Q

Why are saturated fats bad for the cells?

A

It will cause cell membrane fluidity to shift because of the straight shape.

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27
Q

Omega 6

A

Linoleic Acid; increases heart disease, arthritis, osteoporosis, cancer.

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28
Q

Omega 3

A

Alpha-linoleic acid; fish, flax, canola; lowers blood clots, inflammation.

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29
Q

How did omega 3 and omega 6 get their names?

A

omega is the last position and the number refers to the position of the double bond.

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30
Q

Trans fats

A

Solid at room temp; straight shape causes changes in cell membrane; heart disease

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31
Q

Micronutrients

A

Vitamins and Minerals

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32
Q

Are micronutrients essential?

A

They’re required but in small amounts

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33
Q

Are they used for energy like macros?

A

Used to aid metabolic processes in the body

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34
Q

Organic, fat soluble (dissolve in fat) and water soluble

A

Vitamins

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35
Q

Which vitamins are water soluble?

A

Vitamin B,C

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36
Q

Can you overdose on Vitamins B and C

A

No because even though they are soluble in water we pee them out frequently.

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37
Q

Which vitamins are fat soluble?

A

A,D,E,K

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38
Q

Function of vitamins

A

hormones, co-enzymes, regulate growth, anti-oxidants

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39
Q

What are anti-oxidants?

A

inhibits oxidation which prevents free radicals from producing. Found in high vitamin foods.

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40
Q

4kcal/g, building blocks of body, and made of amino acids

A

Proteins

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41
Q

Complete and Incomplete Proteins

A

Complete contains all necessary amino acids and incomplete does not have all.

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42
Q

11 amino acids

A

Made in the body

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43
Q

9 amino acids

A

In our foods

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44
Q

Combination of incomplete and complete

A
  • Nuts/seeds with whole grain
  • Whole grains with beans
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45
Q

Inorganic, majorly made of elements and regulates body function, growth and electrolytes.

A

Minerals

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46
Q

Why are minerals easy to overdose on

A

Since inorganic they keep their structure so it’s harder to break down.

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47
Q

Which deficiencies are the 19-30 age group most abundant in?

A

Vitamin D (males and females), Vitamin A, Magnesium and Calcium in this respective order.

48
Q

Vitamin A deficiency

A

Low night vision, weak immune system, rough skin

49
Q

Orange skin, death, blurred vision

A

Vitamin A excess

50
Q

Scurvy - poor healing

A

Vitamin C deficiency

51
Q

Vitamin C Excess

A

Nausea, Diarrhea

52
Q

Rickets - fragile bones, fatigue

A

Vitamin D deficiency

53
Q

Joint pains, constipation/diarrhea

A

Vitamin D excess

54
Q

Iron deficiency

A

Anemia (Fatigue)

55
Q

Iron Excess

A

Organ damage

56
Q

Iodine deficiency

A

Goiter, Hypothyroidism

57
Q

Hyper/Hypothyroidism

A

Iodine Excess

58
Q

Osteoporosis

A

Calcium Deficient

59
Q

Kidney stones

A

Calcium Excess

60
Q

Recommended Carb Intake

A

45-65%

61
Q

10-35%

A

Protein Intake Recommended

62
Q

Recommended Fat Intake

A

20-35%

63
Q

1942 Canada’s Food Rules

A
  • War-time rationing
  • reducing malnutrition
64
Q

1944

A
  • Iodized salt for food
65
Q

1949

A
  • Vitamin D recommended quantified
66
Q

1961

A
  • Food Guide (Not rules)
  • Less liver
67
Q

1977

A
  • Fruits and vegetables added
  • Variety of foods from each group
68
Q

1982

A
  • Energy balance emphasized and moderation
  • limit fat, sugar, salt and alcohol.
69
Q

1992

A
  • Rainbow
  • Experts were consulted
70
Q

2007

A
  • age and sex specific
  • ethnically diverse foods.
  • Exercise Recommended
71
Q

What’s true about the current Canadian Food Guide?

A

It did not include any industry input; that’s why beverage of choice was water.

72
Q

What is my plate?

A

US version of Food Guide; avoid oversized portion; enjoy food; include lower sodium foods.

73
Q

What was deceiving about the old guide?

A

The ingredients list would put many names for the same ingredient. Not the right info for the right servings

74
Q

What did Guideline 1 state?

A

Water should be beverage of choice

75
Q

Considerations of guideline 1

A

Food choices impact the environment, nutritious food can be canned, frozen or dry.

76
Q

Guideline 2

A

Processed foods contribute to sodium, free sugars, etc.

77
Q

Considerations of Guideline 2

A

Don’t need sugar substitutes to cut down sugar intake

78
Q

Publicly Funded Institutions and the Food Guide

A

Guideline 2 put a consideration that food in institutions being funded should abide to Food Guide

79
Q

Food Guide’s Definition of Free Sugars

A

Monosaccharides and Disaccharides added to food are free sugars. Natural occurring in fruit are not free sugars.

80
Q

Recommended Intake of Free Sugars

A

Less than 10% of total energy (Carb intake is 45-65% so 1/5th of that)

81
Q

Guideline 3

A

Food Skills are needed to navigate the food environment.

82
Q

Considerations of Guideline 3

A

Food skills and food literacy; food skills and opportunities

83
Q

When a food label says 0 what does it mean?

A

It’s not exactly 0g of something there is something in it. Calorie free not equal to 0 cals

84
Q

What does low fat increase?

A

Low fat can mean high sodium and sugar because they want to make the products taste good.

85
Q

What is the FOP Label?

A

Health Canada’s plan to get nutrient table to the front of the package specifically for excess sugar, sodium and saturated fats.

86
Q

Too much of this causes hypertension which leads to stroke/heart disease

A

Sodium

87
Q

What percentage of 18 year old males are consuming too much sodium

A

92%

88
Q

How much sodium should we aim to eat per day

A

2300mg according to Canada’s Food Guide

89
Q

6 tsp of this is recommended by WHO

A

Sugar

90
Q

How much sugar per day according to Heart and Stroke

A

<5% added sugar

91
Q

What does Food Guide Recommend for Sugar intake

A

> 10% free sugar (free = added and natural)

92
Q

What’s the disadvantage to processed foods

A

Loss of vitamins and other essential nutrients

93
Q

Attempted to go for a high cal baby powder but messed up

A

Artificial Sweeteners

94
Q

Linked with weight gain, diabetes, cancer and CV disease

A

Artificial Sweeteners

95
Q

Synthetic pesticides, genetically engineered, contains prohibited substances in fertilizer

A

Not Organic

96
Q

Organic

A

Does not use synthetic pesticides, rather natural ones. Freshly grown.

97
Q

Bad in terms of pesticides; hard to wash off

A

Dirty Dozen

98
Q

Low in pesticides; buried in ground

A

Clean15

99
Q

Rotenone and Pyrethrin

A

Organic

100
Q

Why are synthetic pesticides preferred over natural organic pesticides

A

Organic pesticides wash away so you need to keep applying it.

101
Q

Why is organic not always good to use?

A

Harmful to aquatic life and increase risk of cancer

102
Q

So why do people still use organic pesticides?

A

It’s natural so it’s automatically assumed that it’s better for you. Marketing influences you.

103
Q

Toxic to fish and the environment

A

Rotenone

104
Q

High cancer risk, not thoroughly tested

A

Organic

105
Q

Season, feeding regiment, affect nutritional content

A

Organic grown cows.

106
Q

Increases omega 3 and conjugated linoleic acid

A

Organic milk

107
Q

Difference between Organic Milk and Conventional Milk

A

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.

108
Q

70-80% of all foods in the US contain _____

A

GMO (Genetically Modified Organism)

109
Q

Why use GMO’s

A

Higher crop yields, increases nutritional value, and improves farming practices

110
Q

Carbon Footprint

A

The amount of damage we’re doing to the environment.

111
Q

How much does food contribute to global greenhouse emissions?

A

30-40%

112
Q

Why do animal meat increase carbon footprint?

A

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.

113
Q

Food Miles?

A

the amount a product has travelled which contributes to the footprint.

114
Q

Is Local better?

A

Depends on the area as there can be cons behind local.

115
Q

Food waste

A

Wasting food contributes to negative greenhouse gases. Fruits and vegetables have low emissions but wasting them contributes to an increase

116
Q

Preserves food for longer via exposing it to ionizing radiation.

A

Irradiation

117
Q

Why are growth hormones good for GHG

A

They make the animal grow faster which reduces GHG by 5% per kg of beef.

Kine 1020 (43 decks)

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