Review Flashcards by Shannon Marie

What are water-soluble vitamins?

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

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Name the four fat-soluble vitamins

Vitamins ADEK

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What is the AMDR for carbohydrates, proteins and fat?

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

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

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

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Name the four food groups of CFGHE?

Vegetables and fruit
Grain products
Milk and alternatives
Meat and alternatives

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

1/2 cup vegetable and fruit or 1 fruit

125 ml

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

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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Main areas of the nutrition facts table.

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

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

Aspartame

Sucralose

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Name the three types of monosaccharides.

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

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

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

Sugar in a sugar bowl
Malt sugar
Milk sugar

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name three types of diabetes

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

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Name the two main types of fibre.

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

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What are ketone bodies?

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

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

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

Saturated is bad fat e.g. Butter, lard

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

Lard
Shortening
Hard & soft hydrogenated margarines

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Where do you find saturated fats vs. unsaturated fats?

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

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

ALA never comes from fish comes from walnuts & flaxseeds

What is a MUFA and PUFA?

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

What oils are MUFA vs. PUFA?

MUFA 
Olive oil
Canola oil
Nuts & their oils (cashews, peanuts, walnuts)
Avocados
Olives

PUFA
Soybean oil
Sunflower oil
Safflower oil
Corn oil

Types of vegetarianism?

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.

Vegetarian diets are low in what nutrients?

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

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

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

What are the building blocks of protein?

Amino acids

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

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

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

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)

How many essential amino acids are there?

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

What is protein sparing?

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.

What is a complementary protein?

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.

What are macronutrients vs. micro nutrients?

Macronutrients give you calories Carbohydrates, proteins, fat Micronutrients don't give you calories Vitamins, minerals, water

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

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

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

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.

What is celiac disease?

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

Name 3 of the 9 top identified top allergens.

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

Name 2 tree nuts.

``` Almonds Brazil nuts Cashews Hazelnuts (filberts) Macadamia nuts Pecans Pine nuts (pignolias) Pistachio nuts Walnuts ```

What is anaphylactic shock mean?

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

What micronutrients are needed for bone health?

``` Calcium Vitamin d & k Phosphorus Magnesium Fluoride ```

What MN are needed for blood health?

Iron Zinc Vitamin k

What MN are needed for electrolyte & fluid balance?

Sodium Potassium Chloride Phosphorus

What MN serve as antioxidants?

Vitamin c e Selenium Beta carotene

What MN are essential for energy metabolism?

B vitamins

What do antioxidants do?

Help to regenerate your cells e.g cancer, not age quickly | Fights oxidants/destroys