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Nutrition Review > Review > Flashcards

Review Flashcards

0
Q

What are water-soluble vitamins?

A

Not stored in the body
Comes out in urine (green)
Easily transported in the blood
B-complex vitamins & vitamin c

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1
Q

Name the four fat-soluble vitamins

A

Vitamins ADEK

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2
Q

What is the AMDR for carbohydrates, proteins and fat?

A

Carbohydrate 45-65%
Protein 10-35%
Fat 20-35%
Saturated fat 10% of total fat or less

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3
Q

How many calories are provided by carbohydrates, fat, protein and alcohol?

A

Carbohydrates (cho) 4 kcal/gram
Proteins (pro) 4 kcal/gram
Fats 9 kcal/gram
Alcohol 7 kcal/gram

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4
Q

Name the four food groups of CFGHE?

A

Vegetables and fruit
Grain products
Milk and alternatives
Meat and alternatives

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5
Q

What is considered a serving of vegetable, fruit and grains?

A

1/2 cup vegetable and fruit or 1 fruit

125 ml

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6
Q

What is the difference between nutrient dense vs. calorie dense?

A

Nutrient density
Measure of nutrients provided per calorie of food

Helps you distinguish between more & less nutritious foods

Foods that offer the most nutrients per calorie are vegetables

High nutrient density ex. Highest kale
Swiss chard, pomegranate, beets, spinach

Caloric density
Foods high in caloric density provide few nutrients per calorie of food (lots of calories & few nutrients) ex. cookies, cake, candy.

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7
Q

Main areas of the nutrition facts table.

A

Includes calories with 13 other core nutrients.
On pre packaged food.
Serving size
% daily between 5-15%

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8
Q

Name 2 artificial sweeteners that have been approved for use in Canada.

A

Aspartame

Sucralose

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9
Q

Name the three types of monosaccharides.

A

Glucose
Fructose is the sweet sugar of fruit
Galactose ( component of milk sugar)

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10
Q

Name the three types of disaccharides and what combinations make them.

A 
Sucrose = glucose+fructose
Maltose = glucose + glucose 
Lactose = glucose + galactose

Sugar in a sugar bowl
Malt sugar
Milk sugar

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11
Q

name three types of diabetes

A

Type 1 diabetes kid, genetic, pancreas
Type 2 diabetes age, older
Gestational diabetes (pregnant

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12
Q

Name the two main types of fibre.

A

Soluble water hits it expands e.g chia seeds, oatmeal

Insoluble doesn’t absorb water (veggies) passes through (balance good flow)

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13
Q

How do soluble and insoluble fiber’s affect transit time in the gut?

A

-

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14
Q

What are ketone bodies?

A

ketosis - brain can’t use fat & protein. (Anorexia, osteoporosis)

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15
Q

What is the difference between saturated fat vs. unsaturated fat?

A

Unsaturated fat has at least 1 double bond(can have more)

Saturated is bad fat e.g. Butter, lard

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16
Q

Where do you find ‘man-made’ trans fatty acid?

A

Lard
Shortening
Hard & soft hydrogenated margarines

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17
Q

Where do you find saturated fats vs. unsaturated fats?

A

Z

18
Q

Name the three forms of omega-3 and where you find them.

A

EPA both from fish herring, salmon, mackerel
DHA added to yogurt

ALA never comes from fish comes from walnuts & flaxseeds

19
Q

What is a MUFA and PUFA?

A 
Monounsaturated 1 double bond 
Olive oil
Canola oil
Nuts & their oils (cashews, peanuts, walnuts)
Avocados
Olives
Polyunsaturated multiply double bonds
Soybean oil
Sunflower oil
Safflower oil
Corn oil
20
Q

What oils are MUFA vs. PUFA?

A 
MUFA 
Olive oil
Canola oil
Nuts & their oils (cashews, peanuts, walnuts)
Avocados
Olives
PUFA
Soybean oil
Sunflower oil
Safflower oil
Corn oil
21
Q

Types of vegetarianism?

A

Lacto Ovo vegetarians: eat dairy & eggs
Lacto vegetarians: eat dairy no eggs
OVO vegetarians: eat eggs no dairy
Vegans: abstain from eating or using animal products. Includes eggs, dairy, leather, wool, silk, etc.

22
Q

Vegetarian diets are low in what nutrients?

A 
Protein
Vitamin b12(fortified tempa, soy products/naturally in animal products)
Vitamin d
Iron
Calcium
Zinc
23
Q

Name the 3 ways one can alter/denaturation the shape of a protein.

A

Heat (cooking)
Acid (stomach juices) eat it
Force (whipping egg whites)

24
Q

What are the building blocks of protein?

A

Amino acids

25
Q

Name foods (outside of meat) where you can find complete protein?

A

Legumes, nuts, rice, pasta, grains, seeds, soy, tofu, wheat gluten seitan,

26
Q

what is the difference between a complete protein vs. incomplete protein?

A

Incomplete protein: lacks one or more essential amino acids. (Considered a “low quality” protein e.g. Plant proteins
Banana, carrot, rice)

Complete protein: contains sufficient amounts of all 9 essential amino acids. (Considered a “high quality” protein e.g. Animal proteins and soy)

27
Q

How many essential amino acids are there?

A

9 cannot be produced by our bodies, must be obtained from food.

28
Q

What is protein sparing?

A

The process of which the body derives energy from sources other than protein. Like fatty tissues, dietary fats & carbohydrates. Proteins paring conserves muscle tissue. Balance between dp digestible protein and de digestible energy in the diet is a key factor.

29
Q

What is a complementary protein?

A

2 or more proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other.

1 doesn’t have something that the other does/together they are complete.
E.g. Beans & rice; peanut butter & bread, barley and lentil soup.

30
Q

What are macronutrients vs. micro nutrients?

A

Macronutrients give you calories
Carbohydrates, proteins, fat

Micronutrients don’t give you calories
Vitamins, minerals, water

31
Q

What micronutrients would you recommend for the following areas bone health, blood health, electrolyte fluid loss and need for antioxidants?

A

Bone health calcium vitamin d
Blood health vitamin c e k iron
Electrolytes water potassium
Antioxidants acde

32
Q

What is an allergy, and intolerance and the food aversion?

A

Food allergy: sensitivities caused by a reaction of the body’s immune system to specific proteins in a food. ( sensitivities caused by a reaction to proteins in a food)

Intolerance: food sensitivity that doesn’t involve the individual immune system ex. Lactose intolerance-enzyme

Food aversion: an intense dislike of food. Biological or psychological in nature. Resulting from an illness or negative experience associated with that food.

33
Q

What is celiac disease?

A

Disorder that triggers abnormal immune reactions to the gluten found in wheat ( including Kamut & spelt) barley, rye, & triticale, no oats.

34
Q

Name 3 of the 9 top identified top allergens.

A 
Peanuts
Tree nuts
Sesame seeds
Soy
Milk
Eggs
Fish including crustaceans & shellfish
Wheat & other cereal grains containing gluten
Sulphites
35
Q

Name 2 tree nuts.

A 
Almonds
Brazil nuts
Cashews 
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts (pignolias)
Pistachio nuts
Walnuts
36
Q

What is anaphylactic shock mean?

A

Extreme release of histamine causes decreased blood pressure.

Blood pressure is responsible for pushing blood through our vascular system

If the pressure is too low, inadequate blood flow to the brain/heart will lead to death.

EpiPen = hormone epinephrine

37
Q

What micronutrients are needed for bone health?

A 
Calcium 
Vitamin d & k
Phosphorus 
Magnesium 
Fluoride
38
Q

What MN are needed for blood health?

A

Iron
Zinc
Vitamin k

39
Q

What MN are needed for electrolyte & fluid balance?

A

Sodium
Potassium
Chloride
Phosphorus

40
Q

What MN serve as antioxidants?

A

Vitamin c e
Selenium
Beta carotene

41
Q

What MN are essential for energy metabolism?

A

B vitamins

42
Q

What do antioxidants do?

A

Help to regenerate your cells e.g cancer, not age quickly

Fights oxidants/destroys

Nutrition Review (8 decks)

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