Nutritional Essentials Flashcards
What are the different catagories of things that can affect your health?
What is adipose tissue?
Adipose tissue, otherwise known as body fat, is a connective tissue that extends throughout your body. It’s found under your skin (subcutaneous fat), between your internal organs (visceral fat) and even in the inner cavities of bones (bone marrow adipose tissue).
What is the difference in insuline respons in people in a healthy body fat range and people who are obease?
Body responds to insulin better
Blood cell reporduction and circulation is better in people..
In a healty body fat range.
Benifits of healthy body fat range.
What are the Macronutriens
CHO, PTN, FAT
Micronutrients
Vitimins and minerals
Which vitimins are water soluble?
Vit C and B
Which Vit are fat soluble?
A, D, E and K
What is the 6th essential nutrient?
Water
What does water potentially play a role in?
Management of hormones in the body.
What are the two “other” nutrients?
Fiber and alcohol (ETOH)
Regulation of appetite
Pancrias, Adipose tissue, Stomach, SNS (stress), Brain
What does insulin do?
- Regulate blood glucose control in the blood stream.
- ## In the brain, when levels increase, it inhibits appitite.
What does leptin do?
- Gives feeling of fullness.
Ghrelin does..
Comes from the stomach when its empty, tells you your hungry.
What is the role of Cortiosl
Sends a stress response that creates appitite.
Which two are appitite supressors?
Insulin and Leptin
Which two are appitite creators?
Chrelin and Cortisol?
How does sleep affect the regulation of these hormones, and therefore, appetite?
Ghrelin and Cortisol is greatly increased, Insulin and Leptin decrease.
How does insuline and glucose move through the body?
What kinds of chronic conditions are linked to BG control?
BG control is linked to chronic disease (MetS, type 2 diabetes, chronic pain, chronic kidney failure, Alzheimer’s…)
What are factors that can impair the bodys ability to respond to insulin?
Factors that impair the body’s ability to respond to insulin and elevate BG levels: obesity (chronic inflammation), genetics, age, medication interactions
What is the dietary management of BG control through?
Dietary management of BG control is through glycemic response of food
How does stress affect BG control?
It impairs it
What is the glycemic index?
The measure of how a particular food affects the change in BG levels.
Facts about Glucemic index and glycemic load
How might high GI/GLv.s. low GI/GL foods impact satiety, food intake and weight management?
High GI foods fill you up but make you hungry sooner.
Lower GI keep you fuller longer.
Which foods promote slower digestion, blood glucose control, satiety, and healthy weight management?
- Low glycemic index/ glycemic load CHO
- Fibre (non digesting, Makes for slower digestion.)
- (healthy) FAT
- (healthy) PTN
- Water intake
Different affects of soluble and insoluble fiber on Diabetes management.
Food sources of soluble fiber
Food sources:
oat bran, apples, sweet potatoes, beans
Food sources of insoluble fiber
Food sources:
bran, whole grain, nuts, seeds, cruciferous vegetables
What is a good source of AA, an omega - 6
AA = arachidonic acid, an omega-6, mainly from animal sources (meat, dairy, eggs)
Omega - 6
Pro inflamitoy, not as good for yo
Omega - 6
Found in marine life and plants.
Different kinds of Omega - 3 fatty acids
Different kinds of protein intake diets.
What are factors that create large individual variation in water needs?
Large individual variation in daily needs e.g. age, activity level, natural sweating rate, ambient temp/humidity, hormone response
Minimum level of water one should consume
You should drink at least 1.8 L of water a day min.
What hormone can be increased due to lack of water?
Cortisol
Symptoms of hypohydration
- Lower alertness and concentration
- Lower visual and moter skills
- Change in mood (irritable or anxious)
- Change physcially (Weakness, gatigue, dizzy.)
What is the glycemic index / glycemic load of food?
The glycemic index / glycemic load of food is a general guide glycemic control, how a food will likely impact blood glucose levels.
What is the speed and height of the BG dictated by?
The speed and height with which BG rises after eating is dictated by the speed of digestion and absorption of food
How does FAT, PTN and/or fiber affect BG levels?
Foods that are higher in FAT, PTN, and/or fibre take a longer amount of time for digestion and absorption. This causes a slower and lower/stable rise in BG levels
How doe levels of refined CHO and starchy CHO that are low in fiber, protein and/or fat affect BG levels?
Refined CHO and starchy CHO that are low in fibre, protein, and/or fat will be digested/absorbed faster and cause a faster and higher rise in BG levels
What are the affects of rises and falls in blood sugar levels?
What inference can you make about BG control and long-term weight management?
There is a link between BG control and obeasity, type 2 diabeties and heart disease
