Nutrition Matters Flashcards
what is the first law of thermodynamics?
energy
can energy be created?
no, and it cannot be destroyed, it can only be transferred from one form to another
what does sugar stimulate in the brain?
stimulates dopamine in the reward center of our brain and provides positive feedback
what is the problem with concentrated sources of sugar?
They trigger dopamine in our brains, but provide much more energy, much faster than our bodies can use and often fewer nutrients
what does a Mediterranean diet improve?
HDL function in high CV risk individuals
leading causes of both premature death and persistent misery in our society are chronic diseases that are attributable to the use of our:
feet (physical activity), forks (dietary pattern), and fingers (cigarette smoking)
what are the top 3 leading causes of death in Canada?
Cancer, heart disease, stroke
what ratio of kids and adults are overweight/obese?
1/3 kids
2/3 adults
what ratio of adults live with chronic illnesses?
1/5
what is the #1 risk factor for chronic diseases?
diet
what is the unit for energy measured in?
kilocalorie, Kcal or calorie
what is one calorie?
the amount of heat it takes to raise one g of water one degrees celsius
one calorie is equal to how many joules?
4.18
One Kcal is typically enough energy to take how many steps?
25
what are the 3 energy producing macronutrients?
carbs, lipids (fat) proteins
what is the Kcal/gram and Kjoules/gram for carbs?
Kcal/gram: 4
Kjoules/gram: 16.7
what is the Kcal/gram and Kjoules/gram for lipid?
Kcal/gram: 9
Kjoules/gram: 37.6
what is the Kcal/gram and Kjoules/gram for protein?
Kcal/gram: 4
Kjoules/gram: 16.7
what is the Kcal/gram and Kjoules/gram for alcohol?
Kcal/gram: 7
Kjoules/gram: 29.3
how to calculate the total Kcal for carbs, lipids and proteins (using a nutrition label)?
26g (ex) carbs x 4 Kcal/g = 104
0g (ex) lipids x 9Kcal/g = 0
2g (ex) protein x 4Kcal/g = 8
Total calc: (add them all up)
104 + 0 + 8 = 112 Kcal
water is a macronutrient that doesn’t produce what?
energy
why are vitamins and minerals termed “MICROnutrients”?
because we need a small amount of them
- important in cellular function
what is “essential”?
we cannot make them and must get them from our diet
what is “non-essential”?
we can make them, but they are also available in our diet
are minerals essential or non essential?
non essential
- must be gathered from our diet
are vitamins essential or non essential?
Can be essential or non essential
which nutrients are easily lost during processing?
potassium, calcium, iron
Nutrient of special interest that contribute to negative health outcomes are:
saturated fat, fibre, sugars, cholesterol, sodium
alcohol contributes to how many calories of energy/gram?
7
what is HAES (health at every size)?
supports people in adopting health habits for the sake of health and well being (rather than weight control)
HAES encourages:
- Eating in a flexible manner
- Finding the joy in exercise
- Accepting and respecing that natural diversity of body sizes and shapes
what was the leading dietary risk factors for deaths and DALYs globally and in many countries?
High intake of sodium, low intake of whole grains, and low intake of fruits
