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2170 > Unit 1 > Flashcards

Unit 1 Flashcards

1
Q

What is Nutritional Genomics/Nutrigenomics

A

The science of how nutrients affect activity of genes and how genes affect activity of nutrients; custom-designed dietary prescription that fits person’s specific needs

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2
Q

What is Whole Foods?

A

Fresh; ex. fruit, vegetables, meats, eggs, milk

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3
Q

What is Processed Foods

A

Intentionally changed by adding substances; method of cooking/preserving/etc

Examples: frozen vegetables, juice, cheese bread

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4
Q

What is Ultra-Processed Foods

A

Substances (oil, fat, flour, sugar, starch) added to foods but not consumed by itself; extra colours/flavours

ex: soft drinks, chips, chicken nuggets, gummies

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5
Q

What are the factors that play a role in food choices

A
  • preference
  • habit
  • associations (attachment/stories towards foods)
  • ethnic heritage and regional cuisines
  • values (ethnics, religion, political views)
  • social interaction (events, dinners, celebrations, etc)
  • emotional state
  • marketing
  • availability, convenience and economy (ability to get food, access to stores, money)
  • age (infants & older adults depend on others to choose foods)
  • body weight and image (choose foods to improve appearance, avoid detrimental)
  • medical conditions (can limit diet)
  • health and nutrition (option to choose whole/processed/ulta-processed foods)
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6
Q

What are the 6 classes: their division into 2 subgroups and differentiate between essential & non-essential nutrients

A

Six classes: water, carbs, fats, proteins, vitamins, minerals

Organic/Essential
- carbs, fats, proteins
- energy providing

Inorganic/Non-Essential
- minerals, water, vitamins (are organic but don’t give energy to body - they release energy)
- no energy, regulate release of energy

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7
Q

What is a calorie?

A

A measure of energy that carbs, fats, protein released per gram

carbs = 4kcal
protein = 4kcal
fat = 9kcal
alcohol = 7kcal

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8
Q

What is a DRI?

A

Dietary Reference Intake is the recommendation used as standard to evaluate people’s energy and nutrient intake

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9
Q

What is RDA

A

Recommended Dietary Allowances; intake goals for individuals, to meet needs of healthy people

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10
Q

What is AI

A

Adequate Intake; goals when there is insufficient scientific data to make a RDA

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11
Q

EAR

A

Estimated average requirements; intake goals for stages of life and gender groups, population wide (amount of nutrient that supports a specific function in body for 1⁄2 of population)

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12
Q

UL

A

Tolerable upper intake levels
- max amount that is safe
- absence of UL = insufficient data to set a value (doesn’t mean safe to consume any
amount)

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13
Q

AMDR

A

Acceptable Macronutrient Distribution Ranges
- ranges for recommended intake for carbs, fats, & protein
- % of total daily calorie intake:
- 40-65% of kcal from carbs
- 20-35% of kcal from fat
- 10-35% of kcal from protein

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14
Q

What are the 6 characteristics of a healthy diet

A

(1) Adequacy; in essential nutrients, fiber and energy, an adequate diet with enough energy & enough of every nutrients

(2) Balance; in nutrients and food types

(3) Kcal (energy) control; foods give energy needed to maintain healthy body weight, not more/less

(4) Nutrient Density; compares nutrients in food to the calories it provides, foods that give the most nutrients for the least energy

(5) Moderation; in fat, salts, sugar or unwanted constituents

(6) Variety; choose different foods each day

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15
Q

According to CFG’s Eat Well Plate, what are the food groups?

A

Vegetables and Fruits, should occupy 1/2 of the plate

Protein and Whole Grain should occupy 1/4 of the plate

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16
Q

Key nutrients, food sources and the recommendations found in Vegetables and Fruits

A

Nutrients: carbs, fiber, vitamins (folate, vit B6, vit C, vit A), minerals (Mg, K)
Food Sources: pears, apples, broccoli, berries, leafy greens, etc
Recs:
- choose fresh, frozen, or canned vegetables and fruits (canned vegetables with little to no added salts, canned fruits with little to no added sugars)

17
Q

Key nutrients, food sources and the recommendations found in Whole Grain Foods

A

Nutrients: carbs, fiber, vitamins (thiamine, riboflavin, niacin, folate), minerals (Fe, Zn, Mg, K)
Food Sources: wild/brown rice, quinoa, whole grain pasta/bread, whole oats
Recs: chose foods with little to no added Na, naturally sodium-free foods like rice, barley, quinoa

18
Q

Key nutrients, food sources and the recommendations found in Protein Foods

A

Nutrients: protein, fat, vitamins (thiamine, riboflavin, niacin, vit B6, vit B12), minerals (iron, zinc, magnesium, potassium)
Food Sources: tofu, seeds, nuts, fish, eggs, poultry, lean red meat, lower fat milks/cheese/yogurts
Recs: choose unsalted nuts and seeds, unseasoned meats, poultry, fish, lower fat dairy products, canned/dried beans, peas with little to no added salts

19
Q

What else the CFG recommend?

A
  • Water should be the beverage of choice
  • Foods with mostly unsaturated fats instead of saturated fats
  • Limit highly processed foods (foods w excess Na, sugars, or satured fat)

Unsaturated fats: nuts, seeds, avocado, fatty fish, vegetable oil, soft margarine
Saturated fats: fatty meats, butter, high fat dairy, cream, ice cream, french fries

20
Q

What does CFG constitute for healthy eating habits

A
  • be mindful of eating habits (pay attention to when/what/where you eat, how much, how you eat it, and why)
  • cook more often
  • enjoy your food
  • eat meals w others
  • pay attention to food marketing
21
Q

Discuss the standards for Canadian Food Labeling and Identify the nutrients found on a Nutrition Fcts label

A

(1) Nutrient Facts Table
- serving size, calories, % daily value
- 13 core nutrients: fat, saturated fat, trans fat, cholesterol, sodium, carbs, fibre, sugars, protein, vit A, vit C, Ca, Fe

Serving Size - quatity of food measured in nutrition facts table

% Daily Value - tells if serving size has little/a lot of nutrient

(2) Ingredients List
- ingredients used the most listed in beginning -> least at end

(3) Food Labels
- include: nutrition facts table (serving size, calories, nutrients, % DV), ingredient list, nutrition & health claims
nutrition facts table

22
Q

Identify the nutrient content claims and diet related health claims allowed in Canada

A

Nutrient Content Claims:
- describe amt of nutrient in a food; ex. “a good source of iron”
- can help choose foods for nutrients you want more or less of

Health Claims:
- statements abt helpfl effects of a certain food; ex. foods with increased K and decreased Na may lower risk of BP, a risk factor for stroke and heart disease
- can help choose foods for health diet to decrease risk of chronic diseases

23
Q

Characteristics of a Valid Nutritional Information

A

From scientific research
Characteristics:
- conduct properly designed scientific experiments, report methods and procedures
- recognize inadequate of person testimonials
- using animals in research don’t apply findings onto humans
- may use specific groups of a pop’n, not to generalize findings to all people
- report findings in scientific journals, peer review before accepted for publication

24
Q

Identify characteristics of Nutrition Quackery

A
  1. Quick and Easy Fixes
    - Proven treatments take time to be effective
  2. Personal Testimonials
    - Weakest form of scientific validity
  3. One product does it all
    - can’t treat every diseases/condition
  4. Natural
    - not always better or safer, any product strong enough can cause s/e
  5. Time-Tested or Latest Innovation
    - findings would be widely publicized and accepted by HC professionals
  6. Satisfaction Guaranteed
    - generous promises
  7. Paranoid Accusations
    - that HC professionals and drug manufacturers are conspiring w each other for financial gain
  8. Meaningless Medical Jargon
    - phony terms hide lack of scientific proof
  9. Too good to be true
    - probably isnt true
25
Q

What’s the difference between a Registered Dietitian and an Nutritionist

A

Registered Dietitian
- have degrees and are the best person to ask questions to; accurate

Nutritionist
- may be expert or quack; may or may not be accurate

2170 (4 decks)

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