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RD Polytechnic Year 2 Semester 2 > Nutrition Modules 3 & 4 > Flashcards

Nutrition Modules 3 & 4 Flashcards

1
Q

What does ‘protein’ mean in Greek?

A

Of primary importance

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2
Q

How long does your ‘prime’ last and when does it occur?

A

one decade (20-30 years of age)

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3
Q

What is an important dietary consideration in aging well?

A

Make an effort to improve and/or maintain muscle mass

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4
Q

How much muscle mass do we lose per decade from our late 30s onward?

A

5 lbs of muscle mass per decade

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5
Q

What can we do to slow the loss of muscle mass?

A
  • Resistance training (use muscles)
  • Sufficient protein intake from food
  • Protein supplementation as a top up
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6
Q

What percentage of body weight does skeletal muscle make up?

A

40% of body weight

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7
Q

How many amino acids in a protein?

A

20 amino acids (a chain)

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8
Q

What elements are contained in amino acids?

A
  • carbon
  • hydrogen
  • oxygen
  • nitrogen
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9
Q

What makes the composition of protein different from lipids and fats?

A

nitrogen

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10
Q

Why don’t we use protein as an energy source?

A

Because the body has to eliminate nitrogen before protein can be used; this takes time and therefore isn’t suitable as a primary energy source

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11
Q

Protein is in a constant state of ______________ and ____________.

A

anabolism, catabolism

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12
Q

How do amino acid levels in the body change?

A
  • anabolic growth
  • catabolic breakdown
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13
Q

Where does available amino acids come from?

A

protein intake, skeletal muscle breakdown

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14
Q

How do you avoid catabolism throughout the day?

A

by consuming protein at timely intervals throughout the day

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15
Q

What aspects are taken into consideration when determining optimal levels of protein intake?

A
  • 1.0 - 3.5 g/kg/Body weight
  • Age
  • Activity level
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16
Q

What is an essential amino acid and how many are there?

A
  • body cannot make them… must obtain them from foods we consume
  • there are 9 of them
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17
Q

What is a non-essential amino acid and how many are there?

A
  • the body can make them
  • there are 11
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18
Q

Why are animal proteins considered a strong source of protein?

A

The best sources of protein are animal sources because they contain all 9 ‘essential’ amino acids

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19
Q

What are some examples of animal based proteins?

A
  • Eggs
  • Beef
  • Poultry (chicken, turkey)
  • Fish
  • Dairy (milk, yogurt, cheese)
  • Whey Protein Isolate (powder supplement)
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20
Q

What are some weaknesses of animal sourced proteins?

A

Animal protein provides vitamins & minerals, but are low in fiber and high in cholesterol & saturated fat

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21
Q

What kinds of plants also provide proteins?

A

grains, nuts, legumes (peas, chickpeas, beans, peanuts, lentils, soybeans, etc.)

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22
Q

What are plant proteins missing?

A

some ‘essential’ amino acids

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23
Q

What two plant sources of protein contain all 9 essential amino acids?

A

soy & quinoa

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24
Q

What are some positive aspects of what plant proteins provide?

A

Plant protein provides vitamins & minerals, fiber, phytochemicals, and unsaturated fats

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25
Q

What is the distribution between animal and plant proteins in North American diets?

A
  • 70% animal proteins
  • 30% from plant protein
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26
Q

What is the distribution between animal and plant proteins in European and South American diets?

A
  • 35% animal protein
  • 65% plant protein
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27
Q

What is the distribution between animal and plant proteins in African and Asian diets?

A
  • 20% animal protein
  • 80% plant protein
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28
Q

What are the top five sources of protein in North America?

A

Beef, chicken, milk, cheese, and bread

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29
Q

Which plant-based product should you avoid if you have a thyroid issue?

A

soy

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30
Q

How many grams of fat in pizza?

A

10 g

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31
Q

How many grams of fat in chocolate?

A

13 grams

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32
Q

How many grams of fat in chips?

A

10 grams

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33
Q

How many grams of fat in a cookie?

A

4 grams

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34
Q

How many grams of fat in ice cream?

A

15 grams

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35
Q

How many grams of fat in french fries?

A

18 grams

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36
Q

How many grams of fat in a cheeseburger?

A

28 grams

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37
Q

How many grams of fat in regular soda?

A

0, (but lots of sugar)

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38
Q

How many grams of fat in cake?

A

10 grams

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39
Q

How many grams of fat in cheese?

A

9 grams

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40
Q

What is the role of protein in the body?

A

Maintenance and repair of body tissue & functions including:

  • Blood clotting
  • Fluid balance
  • Hormone production
  • Transport of substances in bloodstream
  • Cell repair
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41
Q

What are the negative consequences of not getting enough protein?

A
  • Immune system won’t function properly
  • Increased risk of infection, disease, sickness, even death
  • Tissue & cell damage… muscle, heart, liver decrease in size
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42
Q

True or false: Proteins can also be broken down to supply energy… if the body needs to use it

A

True

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43
Q

Are animal or plant proteins complete proteins (all 9 amino acids)?

A

Animal proteins

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44
Q

Which group must plan effectively to get necessary proteins by choosing foods containing ‘complimentary’ proteins: meat eaters or plant eaters?

A

Plant eaters because plants (with the exception of two) don’t contain all 9 essential amino acids

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45
Q

What are sources of plant protein from the grain group?

A
  • barley
  • rye and wheat
  • cornmeal
  • oats
  • buckwheat
  • rice
  • pasta
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46
Q

What are sources of plant protein from the legumes group?

A
  • beans
  • lentils
  • green peas
  • chickpeas
  • soybeans
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47
Q

What are sources of plant protein from the nuts and seeds group?

A
  • sesame seeds
  • sunflower seeds
  • walnuts
  • cashews
  • pumpkin seeds
  • peanuts
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48
Q

What are the top ten plants based proteins based on the powerpoint?

A
  • asparagus
  • broccoli
  • pumpkin seeds
  • hemp seeds
  • sunflower seeds
  • beans
  • quinoa
  • peas
  • lentils
  • chia seeds
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49
Q

What does compensating for incomplete proteins via food combinations refer to?

A

Combining two or more ‘incomplete’ protein sources creates a ‘complete’ protein

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50
Q

What are some examples of food combinations that create complete proteins?

A

Combine grains and legumes:

  • Peanut butter on whole-wheat bread
  • Rice and beans
  • Bean soup and a roll
  • Salad with chickpeas and cornbread
  • Tofu-vegetable stir-fry over rice or pasta
  • Vegetarian chili with bread

Combine grains and nuts/seeds

  • Whole wheat bun with sesame seeds
  • Breadsticks rolled with sesame seeds
  • Rice cakes with peanut butter

Combine legumes and nuts/seeds

  • Hummus (chickpeas and sesame paste)
  • Trail mix (peanuts, sunflower seeds)
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51
Q

What are the two plant-based sourced of a complete protein?

A

soy beans and quinoa (ivory coloured seed from South America - Peru, Bolivia, & Chile)

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52
Q

What are some key findings related to the health benefits of soy bean products?

A
  • Soy bean products are rich in protein & essential amino acids
  • Soy milk and regular milk have similar levels of protein (8.5 g v. 8.8 g)
  • Soy products do not contain the ‘saturated’ fat
  • Soy products contain various ‘isoflavones’… which are phytochemicals (disease prevention!)
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53
Q

With a minimum of 25 g of soy per day, what are some of the expected health benefits?

A

Soy can assist in…

  • Lowering cholesterol (fiber)
  • Great sources of Omega 3 fatty acids (brain health)
  • Great source of protein (muscle, immune system, etc.)
  • Reduce risk of prostate cancer & breast cancer (isoflavones)
  • Lower blood pressure by producing nitric oxide in arteries… keeps ‘open’
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54
Q

Is the rumor that consuming soy causes men to develop breasts true?

A
  • Soy & Estrogen… isoflavones in soy bind to estrogen receptors = more estrogen… but this plant form is not nearly as strong as animal estrogen.
  • Human estrogen is 1000 times stronger
  • So, no… it does not cause males to grow breasts!
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55
Q

What are some good sources of soy?

A
  • Tofu and tofu based products (burgers, wieners, meats)
  • Edamame (green soy beans… half cup = 8g Protein!)
  • Miso paste (Japanese miso soup)
  • Soy milk and products (yogurt)… read the label, tho!
  • Soy flour (baking)
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56
Q

What is gluten?

A
  • Gluten is a protein in grain products (wheat, barley, rye)
  • It aids in the ‘rising’ of dough and ‘binding process’ in baking (i.e. gives bread its ‘springiness’)
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57
Q

Who is unable to eat gluten?

A

People diagnosed with Celiac Disease

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58
Q

What is celiac disease?

A
  • Chronic intolerance to gluten… reaction in small intestine causing damage to the lining (tiny holes)
  • Cannot absorb the protein… leads to headaches, abdominal pain, bloating, diarrhea, and fatigue
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59
Q

How many people have celiac disease or are gluten-sensitive?

A
  • Approximately 1% of the population has Celiac Disease
    • Less than 400 000 Canadians
  • Approximately 5% have Non-Celiac Gluten Sensitivity
    • Less than 2 million Canadians
  • That accounts for less than 2.5 million Canadians, yet 5 million of us buy gluten-free products, exclusively
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60
Q

What was the result of a US based study regarding gluten?

A

85% of individuals who think they cannot have gluten, can actually tolerate it! They just choose to eat gluten-free.

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61
Q

What are some of the problems with gluten-free diets?

A
  • Gluten-Free Versions Price… often double the cost or more Why? Because they are highly processed
  • Added sugar, fat, salt… anywhere from 2X to 4 X!
  • Missing out on good ‘complex’ carbs and ‘plant’ protein
  • Missing out on nutrients like fiber
  • Missing out on some vitamins & minerals
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62
Q

What is the dieticians of Canada recommendation relating to intake of protein?

A

Dieticians of Canada Recommendation = 12 - 15% of total kcal/day or a minimum or 0.8g protein per kg body weight

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63
Q

Who needs more than 1 g/kg of protein per day?

A

Those still growing, recovering from illness, or people who exercise!

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64
Q

What is a good strategy regarding daily protein consumption?

A
  • Consume 30 grams of protein at each meal
  • Consume 20 grams protein before exercise
  • Consume 20 grams protein after exercise
  • Consume remaining protein in snacks, beverages (10 grams each) between meals and before bed
    • Based on 1.0 – 3.5 grams per kg formula
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65
Q

What happens when you consume carbs with protein pre & post exercise?

A

Consuming carbohydrates with protein pre & post exercise stimulates release of growth hormones

2:1 Carb to Pro ratio (40 g carbs/20 g protein) (another article also cites 4:1)

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66
Q

What is the current protein intake recommendation for the average sedentary person?

A

0.8 g/kg of BW/day

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67
Q

What is the current protein intake recommendation for a minimally active person?

A

1.0 g/kg of BW/day

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68
Q

What is the current protein intake recommendation for a moderate-intense exerciser?

A

1.2 - 1.7 g/kg of BW/day

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69
Q

What is the current protein intake recommendation for a strength-training or extreme endurance athlete?

A

1.7 - 2.0 g/kg of BW/day

70
Q

What is the current protein intake recommendation for a strength-training or extreme endurance “adolescent” athlete?

A

2.0 g/kg of BW/day

71
Q

What does the new research suggest regarding protein intake?

A

anywhere from 2.0 – 3.5 g/kg BW/day

72
Q

What are two exceptions to the protein guidelines?

A

During ‘infancy’ and ‘childhood’ - Intake should be double that of the average adult

1.7 – 2.0 grams protein per kilogram/day

73
Q

What are some great protein sources?

A
  • whey protein
  • low fat chocolate milk
  • fresh fish
  • lean steak
  • skinless chicken breast
  • pork
  • peanut butter
  • mixed nuts
  • fresh eggs
74
Q

What are the ‘best’ food sources of protein as outlined in the powerpoint?

A

 Beef, Eggs, Poultry, Fish, Dairy (Casein & Whey), Soy, Quinoa

75
Q

What are some examples of foods that offer 10 grams of animal protein per serving?

A
  • 2 small eggs
  • 30 g (1.5 slices) cheese
  • 70 g cottage cheese
  • 1 cup (250 ml) milk
  • 35 g lean beef, lamb or pork (cooked weight)
  • 40 g lean chicken (cooked weight)
  • 50 g grilled fish
  • 50 g canned tuna or salmon
  • 200 g yogurt
76
Q

What are some examples of foods that offer 10 grams of plant protein per serving?

A
  • 4 slices (120 g) whole-wheat bread
  • 3 cups (90 g) wholegrain cereal
  • 2 cups (330 g) cooked pasta
  • 3 cups (400 g) cooked rice
  • 3⁄4 cup (150 g) lentils or kidney beans
  • 200 g baked beans
  • ½ cup (120 g) tofu
  • 250 - 400 ml soy beverage (soy milk)
  • 60 g nuts or seeds
  • 100 g soy meat
77
Q

What are two dairy proteins?

A

whey and casein

78
Q

What portion of milk is whey?

A

Whey is the ‘liquid’ portion of milk when it separates from the curds in processing

79
Q

What does whey contain?

A

proteins, fats, carbs, vitamins & minerals

80
Q

What percentage of protein in milk comes from ‘whey’?

A

20%

81
Q

What are some characteristics of whey protein?

A
  • Water soluble and is ‘fast digesting’… rapid source of amino acids to muscles
  • Whey has all 9 essential amino acids
82
Q

What are the three types of whey?

A
  • Whey protein concentrate
  • Whey protein isolate
  • Whey protein hydrolysate
83
Q

What are some characteristics of whey concentrate?

A
  • Whey Concentrate is the least ‘processed’ form
  • Contains more ‘lactose’ than other forms… so not great if you are lactose intolerant
  • Cheaper than whey ‘isolate’ or ‘hydrolysate’
84
Q

What are some characteristics of whey protein isolate?

A
  • More protein per serving!
  • Typically 90% protein per scoop
  • It’s further processed to remove lactose and fat
  • It’s the best choice for lactose intolerant
  • Most popular & effective form ‘post-exercise’!
85
Q

What are some characteristics of whey protein hydrolysate?

A
  • Partially broken down by ‘hydrolysis’ (exposing the protein to heat, acid or enzymes). Breaks apart the bonds linking amino acids
  • This makes it taste more bitter, but also allows it to absorb more rapidly than a concentrate or isolate
  • Whey Hydrolysate improves digestibility (i.e. used in baby formulas)
  • Concentrates and isolates are already fast-digesting, so a hydrolysate, which digests ‘minimally’ faster, may not be worth the taste trade-off and extra cost for the small benefit
86
Q

What are the benefits of whey protein?

A
  • Improved Protein Synthesis
    • Protein production is enhanced
    • Leads to better muscle tissue building & repair
  • Promotes Fat Burning
  • Anti-Cancer Properties
  • Lowers LDL (bad cholesterol)
  • Lowers Blood Pressure
87
Q

What is the one negative of whey protein?

A

The release of Amino Acids is short-lived. You must ingest smaller, repeated amounts throughout the day.

88
Q

How much of the protein in milk is casein?

A

80% of protein in milk is ‘CASEIN’; it is found in the ‘curd’ part of milk

89
Q

What is the effect of casein in the body relative to release speed and digestion?

A
  • Results in a slower-release protein with a lower insulin response (i.e. lower influx of sugar to bloodstream)
  • Slower digesting (stays in stomach longer) and releases amino acids more slowly throughout the night (for hours)
90
Q

When is casein best taken and in what form?

A
  • Best taken in the late evening or bedtime
  • i.e. Casein powder, Greek Yogurt, or Cottage cheese
91
Q

What are the elements of the best protein strategy?

A
  • Consume approximately 2 grams PRO/kg each day
  • We know that it’s best to ingest protein in smaller dosages (10-20 grams) multiple times throughout the day (maximum 0.5 grams/kg at once)
  • Take 20 grams before workouts and 20 grams post workout for optimal amino acid concentration (muscle fiber building & repair)
  • Take whey during the day and casein before bed
  • Eat meat, dairy, plant sources at Mealtime (4-5 X per day)
  • Take Whey Pre & Post Exercise (Isolate is best post-exercise)
  • Consume protein in ‘food’ form (meat, dairy, plant protein) 30-90 minutes after a ‘whey’ protein supplement (because the release of amino acids is short-lived)
  • Take Casein before bed, in combination with a food containing lipids (i.e. Greek Yogurt… higher pro & lipids)
92
Q

What are the consequences of high protein diets (more than 3.5 g/kg each day)?

A
  • High animal protein consumed (cholesterol & saturated fat)
  • Less beneficial nutrients from plant foods ingested
  • Less fiber, less phytochemicals ingested
  • Consequently, lacking some vitamins & minerals
  • Excess glycogen production, leading to fat storage
  • Some studies show a contribute to increased losses of Calcium (excreted in urine, leading to weakened bones)
  • Diets high in ‘processed meats’ (i.e. sandwich meats) have been linked to colon cancer
  • Diets high in protein can overtax the kidneys, forcing them to produce and excrete excess nitrogen

Basically… ingredients for cardiovascular disease and cancer!

93
Q

What is diverticulosis?

A
  • Associated with ‘high protein’ and ‘low-fiber’ diets resulting in development of pouches in the colon
  • The inner layer of your intestine pushes through weak spots in the outer lining. This pressure makes them bulge out, making little pouches. Most often it happens in your colon, the lower part of your large intestine.
  • Leads to severe stomach pain and fever
  • Extreme blood loss when rupture
94
Q

What can you do to reduce your health risks if you are a red meat lover?

A
  • Choose lean cuts, trim excess fat off
    • Choose organically raised beef/chicken (grass/grain fed)
  • Focus more on eating poultry and fish
  • Don’t eat any more protein than is necessary for your lifestyle and body weight (i.e. 15-20 grams per @ one time)
95
Q

Are diverticulosis and diverticulitis the same?

A

No. Diverticulitis happens if one or more of the pockets gets inflamed or infected. This can cause severe pain in your belly. Diverticulosis often brings no symptoms at all.

96
Q

How many carbs are allowed on the keto diet?

A

usually less than 50 grams per day (less than 10% of total daily calories from carbs)

97
Q

When did initial concerns about body fat start to creep in?

A

1950s, 60s, and 70s (think Coca-Cola commercial from 1961)

98
Q

What things did we see in the 1980s, 90s, & early 2000s that relate to food changes?

A
  • Fast food, take-out pizza, super-sizing, eating more, & sugary beverages!
  • A drastic change to our food supply (U.S. Government and food companies)
  • The arrival of the ‘obesity epidemic’ and the low-fat movement
99
Q

What things do we see in modern times related to food and body image?

A
  • 60% of Canadians over weight
  • Yet an unrealistic obsession for ultra-low body fat… a ‘model body’ or ‘6-pack’ abs
  • More extreme fitness trends
  • More extreme dieting!
  • Increased mental health issues?
100
Q

What is the typical macro breakdown for the North American diet?

A

50-60% Carbs… 15% Protein… 25-35% Fats

101
Q

Who created the Zone Diet?

A

Dr. Barry Sears

102
Q

Why were the Atkins Diet and the Zone diet created?

A

Created for diabetics to control insulin response

103
Q

What is the macro breakdown for the Atkins and Zone diets?

A

40% Carbs… 30% Protein… 30% Fats

104
Q

What macro breakdown is sought by Paleo, Primal, Keto Diets?

A

5-10% from Carbs… 25% from Protein… 65-70% from Fats

105
Q

Who developed the primal diet?

A

Mark Sissons

106
Q

How many carbs are targeted on the primal diet?

A

50-150 grams/day

107
Q

How does the body utilize nutrients from food for energy?

A
  • Our bodies use two primary fuel sources… carbs (from plants) and fats.
  • The brain runs on glucose (a sugar from carbohydrates).
  • Restricting carbs forces your body to produce ‘ketones’… a compound produced from fatty acids in the liver.
  • Ketones are an alternative source of fuel for the brain (since your brain needs fuel!)
  • Production of ketones cause your body goes into a state is called ‘ketosis’… and it forces the body to use fat for energy.
  • Carbohydrate energy (glycogen & glucose) is not available.
108
Q

What is a true ‘ketogenic’ diet?

A
  • An extreme form of a ‘low carb & high fat’ diet
  • Restriction of carbohydrates as low as 20-30 grams carbs/day (<10%)
    • Example… one banana is approximately 30 grams of carbs!
  • You must increase your Protein consumption (can be good and bad)
  • You must increase your Fat consumption (can be good and bad)
109
Q

What can you eat in a ‘ketogenic’ diet?

A
  • Fats (saturated and oils)
  • Eggs
  • Beef, Pork, Chicken, Turkey, Seafood
110
Q

What can you eat with ‘low carb’ diet?

A
  • Full fat dairy
  • Low carb veggies, leafy greens
  • Nuts and seeds
  • Berries
111
Q

What can’t you eat in a ‘keto’ diet?

A
  • Grains… Bread (even whole grains)
  • Pasta
  • Rice
  • Milk (dairy is the best source of protein!)
  • Corn (fiber, protein)
  • Fruits & Veggies (vitamins, antioxidants)
  • Beans (fiber, protein)
  • Sugar
112
Q

What are some possible benefits of ‘keto’ diets?

A
  • You will lose body fat initially because you force your body to burn fat as a fuel
  • Possible benefits in prevention of certain diseases such as cancers, heart disease, acne, nervous system diseases, Alzheimer’s, dementia, etc… because of a drastic cut in sugars consumed
  • Beneficial insulin response for those who are diabetic or pre-diabetic
113
Q

What is the true key to ‘burning body fat’?

A

Exercise in a glycogen depleted state

  • Morning aerobic exercise… just have a coffee and some protein, then workout!
  • If glycogen (from carbs is available, your body will burn that first)
  • Carbs before exercise if ‘performance’ is your goal
114
Q

What are possible risks or side effects of ‘keto’ diets?

A
  • Deprives the brain of glucose (brain’s primary fuel)
    • Headaches, lack of focus, concentration
  • Lower blood pressure, dizziness
  • Cramps and muscle soreness
  • Kidney stones
  • Constipation (low fiber)
  • Disturbs gut bacteria and cause GI discomfort, irregularity issues
  • Bad breath and body odor
  • Fatigue (the ‘Keto’ flu)
  • Nutrient deficiencies (vitamins, minerals, antioxidants)
  • Increased risk of heart disease (saturated fat, lack of benefits of whole grain consumption)
  • Social isolation (try hosting or going to dinner with a Keto person)
  • Disordered eating (a lot of stress and anxiety created)
  • Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder (think pglt - piglet - pancreas, gallbladder, liver, thyroid)
115
Q

What are some key take home messages regarding the keto diet?

A
  • Fine for short term ‘kick-starting’ loss of fat loss or if significant losses are necessary for health reasons
  • Recommendation is to only be on this type of extreme low carb/high fat diet for a maximum of 6 months, then start to re-introduce healthy plant foods (carbohydrates) back into your diet
  • The Keto diet is not for an athlete needing to ‘perform’ well.
    • Athletes can train their bodies to burn fat more efficiently and spare carb fuel by training in a glycogen depleted state a few times per week
    • But they must consume Carbs before games, races, performances
116
Q

What is the best long-term plan for a healthy diet?

A
  • 90% of carbs in the ‘complex’ form (starches, fiber)
  • Only 10% in the form of sugars
  • Reduce sugary beverages! 4g = 1 teaspoon (1 can of pop = 10 tsp)
  • Consume healthy protein (balance of animal and plant proteins)
  • Consume healthy fats (primarily unsaturated… which are actually oils, not fats)
  • If you’re not an athlete training for performance, you’re probably best consuming Carbohydrates in the range of 2-3 grams/kg/day
117
Q

What are lipids?

A
  • A collective term referring to fats & oils
  • ‘fatty acids’ made up of molecules of carbon & hydrogen
118
Q

What are fats?

A

lipids solid at room temp (more hydrogen ions)

119
Q

What are oils?

A

lipids liquid at room temp (less hydrogen ions)

120
Q

How many calories per gram do lipids provide?

A

9 calories per gram

121
Q

Which source of lipids provides 100% kcals as lipids?

A

salad dressing, butter, margarine, mayo

122
Q

Which source of lipids provides 80% kcals as lipids?

A

nuts, avocados, bacon, bologna

123
Q

Which source of lipids provides 75% kcals as lipids?

A

peanut butter, cheddar cheese

124
Q

Which source of lipids provides 60% kcals as lipids?

A

marbled steak, hamburger

125
Q

Which source of lipids provides 50% kcals as lipids?

A

chocolate, ice cream, donuts, whole milk

126
Q

Which source of lipids provides 35% kcals as lipids?

A

lean meat, eggs, cakes, pie

127
Q

Which source of lipids provides 15% kcals as lipids?

A

bread, bagels

128
Q

Which source of lipids provides 0% kcals as lipids?

A

fat-free foods

129
Q

What is example of hidden fat in our diet?

A

2 strips of bacon = 8 grams of fat, but 1 muffin = 16 grams of fat!

130
Q

What is the new recommendation for daily lipid intake needs?

A

The ***new recommendation*** is: 20 – 35% of total kcals from Lipids which usually works out to 1g/kg body weight per day.

131
Q

What has the Canadian trend been over the years for lipid consumption?

A

1981 Average = 85 grams/day

2001 Average = 100 grams/day

2009 Average = 90 grams/day

132
Q

How can healthy lipid intake be met on a daily basis?

A

consuming 2 – 4 tablespoons of plant oil daily (within foods… not swallowing tablespoons of oil!)

133
Q

What are the two ‘types’ of lipids?

A

Saturated Fats (solid @ room temp) Animal Fats (dairy & meat)

Unsaturated Fats (liquid @ room temp) Plants… canola, olive, peanut, corn, soybean oils Nuts, seeds, avocados

134
Q

What effects do saturated fats have in the body?

A

Increases LDL cholesterol (bad stuff!)

135
Q

What effects do unsaturated fats have in the body?

A
  • Decreases LDL cholesterol
  • Improves HDL (good stuff!)
136
Q

Do lipids dissolve in water?

A

No

137
Q

What are the four classes of fats & oils?

A
  • Fatty Acids
  • Triglycerides
  • Phospholipids
  • Sterols (i.e. cholesterol)
138
Q

What is the simplest form of lipids found in body (building blocks)?

A

fatty acids

139
Q

What is the make-up of triglycerides?

A
  • 3 fatty acids (‘tri’) bonded to glycerol (an alcohol)
    • Fat in foods
    • Fat in your blood stream, liver, and muscles tissues
    • Some sugars gets converted to fat in bloodstream!
      • High fructose corn syrup
140
Q

What is the most common type of lipids found in body & foods ?

A

triglycerides

141
Q

What are the characteristics of phospholipids?

A
  • Similar structure to triglycerides (built on glycerol)
  • Phospholipids exist throughout the body, particularly in the brain
  • They participate in fat digestion and play an important structural role in cell membranes
  • The body can make all the phospholipids it needs… considered a ‘non-essential’ lipid
142
Q

Are phospholipids considered essential or non-essential?

A

non-essential; the body can make all of the phospholipids that it needs

143
Q

What is the most common type of sterol?

A

Cholesterol

144
Q

What foods are high in cholesterol?

A
  • Egg yolks, organ meats (liver, kidney) are high
  • Beef, chicken, and fish also high in cholesterol
145
Q

What are the two types of cholesterol?

A
  • LDL (low density lipoproteins) = ‘bad’ cholesterol
  • HDL (high density lipoproteins) = ‘good’ cholesterol
146
Q

What are the characteristics of LDL?

A
  • Triglycerides (like ‘cream’ in blood… not good!)
  • Your LDL, the unhealthy cholesterol, should be under 100
147
Q

What are the characteristics of HDL?

A
  • Lowers triglycerides (the ‘cream’ in blood); helps rid the body of the bad LDL cholesterol
  • Your HDL, the healthy cholesterol, needs to be 50 or better
148
Q

Is cholesterol considered an essential or non-essential lipid?

A

The body can make all the cholesterol it needs… therefore it’s considered a ‘non-essential’ lipid.

149
Q

How many essential fatty acids are there?

A

Two: Omega 3 fatty acids and Omega 6 fatty acids

150
Q

Which Omega fatty acid do we not get enough of?

A

Omega 3 fatty acids

151
Q

Where can you find Omega 3 fatty acids in food?

A

Fish (salmon, sardine), flaxseed, nuts

152
Q

Where can you find omega 6 fatty acids?

A

Grains, corn, grain fed beef & chicken

153
Q

What are some of the effects in the body of omega-3 fatty acids: alpha-linolenic acid?

A
  • Reduces inflammatory processes in body & blood clotting
  • Supports brain function
  • Benefits vision, immune system, skin, hair
  • Eases symptoms of depression, anxiety
154
Q

How much of an omega 3 supplement is recommended per day?

A

1 gram Omega 3 supplement per day

155
Q

What are the effects of omega 6 fatty acids in the body?

A
  • Regulates blood pressure
  • But… too much can increase blood clotting and inflammation
  • Caution in over-consuming Omega 6!
156
Q

How do we get Omega 3 & Omega 6 Fatty Acids?

A
  • Found in mayonnaise, salad dressings, fish, canola oil, soy bean oil, walnuts, and flax seed.
  • Recommendation to eat 2 servings of fish per week
157
Q

Are there any concerns with consuming fish?

A

Yes, there can be.

High levels of mercury in fish… albacore tuna

Look for lower levels of mercury… salmon, sardines, shrimp

158
Q

What are some examples of foods that have ‘hidden’ lipids?

A
  • Milk (1, 2, and 3.25 %)
  • Pastries, cake, cookies
  • Cheese
  • Crackers, French fries
  • Ice cream
  • Hot Dogs
159
Q

Which lipids are considered good lipids (unsaturated)?

A
  • Virtually all plant lipids
  • Nuts & Seeds
  • Fish
160
Q

What lipids are considered bad lipids (saturated)?

A
  • Dairy fat
  • Animal fat
161
Q

What lipids are considered very bad lipids?

A
  • Partially hydrogenated
  • Trans fats
162
Q

What is fat hydrogenation?

A
  • In some food production, solid fats work better than liquid
    • Example: Pastry crust (to keep it flaky vs. greasy)
  • Oils are saturated with hydrogen via ‘hydrogenation
    • This process turns ‘liquid’ lipids… into ‘solid’ lipids
    • Partial hydrogenation produces a ‘semi-solid’ product
  • Hydrogenation of fatty acids creates trans fatty acids! (bad)
163
Q

What is the danger of trans fats?

A
  • Increases LDL cholesterol (bad) & decreases HDL (the good cholesterol)
  • Transfatty Acids… increases blood cholesterol even more than saturated fat does!
  • It’s a ‘double-whammy’! It increases inflammation in the body and increases the risk of cardiovascular disease
  • Since the early 2000s, public pressure forced manufacturers to reduce or eliminate trans fats from products.
164
Q

Since what year have trans fats been listed on nutrition labels?

A

2005

165
Q

How do you know if there is a lot of trans fat in a food?

A

 If ‘partially hydrogenated vegetable oil’ is one of the first 3 ingredients on the packaging, there is a significant amount of trans fat in the product

166
Q

How can you minimize trans fat intake?

A

To minimize trans fat intake, limit consumption of: Fried foods, pastries, pie, flaky bread products (croissants), crackers, biscuits… and donuts!

167
Q

Why do ‘Hydrogenated Oils/Fats Cause Disease?

A

We Are Unable to ‘Burn’ Them for Energy (think of the twinkie torch video)

168
Q

Why do we need lipids?

A
  • Provide energy (9 kcals per gram)
  • Primary fuel for muscles ‘at rest’ or during ‘low to moderate intensity’ activity
  • Prevents breakdown of protein for energy
  • Extreme low-fat diets ‘teach’ your body to store fat.
  • Plays a role in brain function (nerve impulses)
  • Insulates and protects some organs (i.e. kidneys)
  • Athletes that are too lean… danger of internal injury
  • Transport fat-soluble vitamins (A-D-E-K)
169
Q

In addition to nutrients, what effect do lipids have on food?

A
  • Provide flavor and appealing textures
  • Flavors dissolve in fat when cooking (i.e. seasoning, spices)
  • Fat fulfills our hunger needs (makes us feel full)
  • Lipids make food flavorful! We crave these foods and all are not ‘unhealthy’… just beware of over-indulging in restaurant food and read labels when grocery shopping.
170
Q

Dieticians of Canada recommendation for daily fat intake:

A

20 - 35% of total kcals from lipids (1g/kg body weight per day)

171
Q

What are some key lipid recommendations?

A
  • Try to reduce ‘saturated’ fat… less than 10% of fat intake
  • Have ‘unsaturated fats’ dominate fat sources in the diet… 90%+
  • Avoid ‘transfats’ and ‘hydrogenated oils’, altogether

RD Polytechnic Year 2 Semester 2 (25 decks)

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