Nutrition & Weight Flashcards
1
Q
What is water?
A
- Carries nutrients
- Maintains temperature
- Lubricates joints
- Aids with
digestion - Rids body of waste through urine
- Contributes to production of sweat
- You lose about 2-2.5 L of water a day
- Women need approximately 2.2 L a day
- Men need 3 L a day
2
Q
What are calories? What are the required amounts?
A
- Amount of energy derived from food
- Estimated energy requirements depend on sex, age, body-frame size, weight, height, percentage of body fat, and basal metabolic rate (number of calories needed to sustain body at rest)
- Women;
o Sedentary: 1900 a day
o Low active level: 2100 a day
o Active level: 2350 a day - Men;
o Sedentary: 2500 a day
o Low active level: 2700 a day
o Active level: 3000 a day
3
Q
What is protein? What is the recommended intake?
A
- Critical for growth and repair
- Combinations of 20 amino acids
- Complete proteins: provide 8 essential amino acids (eg. Meat, fish)
- Incomplete proteins: low levels of essential amino acids
- Combining with each other ensures that body gets complementary protein (sufficient protein)
- Recommended level of protein intake is 0.8 g per kg of body weight
4
Q
What are carbohydrates?
A
- Organic compounds that provide our brain (our only carb-dependent organ) and body with glucose
- Monosaccharides that are absorbed in small intestine may be metabolized
and stored as glycogen - Most adults 45-60g of carbohydrate
- Decrease sugar to no more than 10% of total daily calories
- Complex carbs are the foundation of a healthy diet
- Grains consists of bran (fibre rich outer layer), endosperm (middle
layer), and germ (nutrient packed inner layer)
5
Q
What are fats?
A
- Contain important nutrients (fat soluble vitamins A, D, E, K)
- Recommended intake is 25-35% of calories
- Try to keep fat from saturated/trans-fat under 10%
Saturated fats: carbon atoms are saturated with hydrogen, linked to heart disease, increase in bad cholesterols
Unsaturated fats: have more than one double-bonded carbon
- Monounsaturated: shown to improve cholesterol levels in blood
- Polyunsaturated: include omega-3 and omega-6 fatty acids
- Trans fatty acids: partially hydrogenated oils which behave like saturated fats, no safe level for consumption
6
Q
What is cholesterol?
A
Cholesterol: form of fat manufactured by bodies that circulates in blood
- Made of high density lipoproteins, low density lipoproteins, and very low-density lipoproteins
- HDL help transport cholesterol to livers for metabolism and remove LDL
- LDL buildup is known as plaque and restricts blood flow and increases risk of developing blood clots
- VLDL: enable fats to move within bloodstream
7
Q
What are serving sizes in Canada’s food guide?
A
Vegetables
o Women: 7-8 servings
o Men: 8-10 servings
- Grain
o Women: 6-7
o Men: 8 - Milk and alternatives
o Women: 2
o Men: 2 - Meat and alternatives
o Women: 2
o Men: 3 - Oils and fats
o 2 to 3 tablespoons
8
Q
What are the key characteristics of various diets?
A
- Vegan or total vegetarian diet: no animal products
- Lacto-vegetarian: no eggs or animal products
- Lacto-ovo- vegetarian: includes dairy and eggs
- Lacto-ovo- pesco-vegetarian: no red meat
9
Q
What are the various causes of obesity?
A
- Too many calories (larger portions from restaurants, greasy foods override satiety)
- Size of fat cells influence how hungry we feel (increase if we eat too much); hyperplasia is increasing during puberty/infancy; hypertrophy can happy anytime
- Not enough exercise (technology)
- Woman’s weight before conception and weight gain during pregnancy influences child’s weight
- Fat cells also increase when person consumes more calories than they burn on regular basis over a period of time
- Abnormalities in genes (GAD2 tell us to eat and Ob tells us to stop)
- Emotional dependence
- Friends alter your perception
- People in lower socio-economic classes tend to be obese
10
Q
How do you avoid diet traps?
A
- Diet foods
- Foods that are low in fat can still be high in sugar and calories
- Refined carbohydrates, rapidly absorbed into the bloodstream, raise blood glucose levels
- As they fall, appetitite increases
- Artificial sweeteners can have adverse effects
- Less fat does not necessarily mean less calories and often times is less nutritious - Yo-Yo syndrome
- Rapid cycles of rapid weight loss followed by weight gain may change food preferences (fat and sugar0
- To prevent this, after weight loss exercise to preserve muscle tissue to increase metabolic rate
- Be patient and give yourself time - Very low calorie diets
- Any diet that ensures speed can be dangerous
- Rapid weight loss is linked with increased mortality
- Most risky are very low calorie diets that provide fewer than 800 calories
- Lose water weight immediately, but gain it back
- On a very low-calorie diet, as much as 50% of weight you lose may be muscle (look flabbier)
- Heart may become weak, menstrual cycle may become irregular, lose essential vitamins, change metabolism - Fad diets
- No scientific evidence that proves that a diet providing more than 10-15% protein recommended by federal guidelines enhances health
- High protein diets can be potentially dangerous
- Increase risk of heart diseases, diabetes, stroke, kidney and liver disease, cancer
- Moderation is the key and more research is necessary to determine optimal balance of carbohydrates, fats, and proteins
- Be skeptical of quick fixes, too good to true claims, celebrity endorsements - Over the counter diet pills
- Often risky
- No medical supervision causing health risk
11
Q
What are some healthy ways to gain weight?
A
- Eat more of a variety of foods
- But don’t get more than 30% of calories from fat
- Eat more frequently
- Always eat breakfast
- Drink juice or milk
- Not soda
- Manage stress levels
- Exercise regularly to build appetite and muscle mass
12
Q
What is weight discrimination and why isn’t it a good way to motivate people to lose weight?
A
- Weight discrimination: stigma and discrimination towards people who are obese
- Obese people are often portrayed from unflattering sides and in clothing that are not professional
- Impacts psychological and physical health
Generates health disparities and interferes with effective obesity intervention
13
Q
What are the findings about campus eating for university students?
A
- Weight gain can occur due to moving away from home, settling into residence, academic responsibilities, and lack of space to cook
- Cafeterias often serve hearty and calorie-laden meals
- Students snack on high-fat, high-calorie, low-nutrient foods as they attempt to balance academics and social lives
- People who live in residence gain more weight
- Eating behaviour is related to lifestyle factors
- Students who walked to campus packed a lunch significantly fewer than those who drove to campus
- Students who lived at home packed lunches more often
- Students who purchased breakfast on campus are more likely to purchase dinner on campus
- Students who reported to be highly active consumed less fast food
- When food is brought to campus, less fast food is consumed
14
Q
What are eating disorders and the associated factors?
A
Eating disorders: serious disturbance in eating behaviour
Young (14-25)
- White
- Female
- Perfectionist personalities
- Young men hesitate to seek treatment
- Body dissatisfaction causes eating symptoms to get worse
- Athletes are vulnerable to eating disorders due to pressure to maintain ideal weight that will enhance performance
15
Q
What are the different types of eating disorders?
A
- Anorexia nervosa: feel hungry all the time, food is threat to self, see themselves as fat
- Anorexia athletica: individuals deal with body image issues by overcompensating with over-exercising
- Muscle dysmorphia: engage in excessive strength training to appear muscular; steroids (bigorexia)
- Bulimia nervosa: repeated eating binges
- Binge eating disorder: rapid consumption of abnormally large amount of food in short time, occurs in compulsive eaters
- Extreme dieting: preoccupation with calories and weight
- Compulsive overeating: eat compulsively, eat fast, a lot, all the time (food addiction)
