Unit 1 Flashcards
Nutrition
- nutrients in food
- how nutrients are used in body
- human behaviours related to food
Food
Any substance that your body can take in + adapt to making you stay alive, gain nourishment
Diet
Foods + drinks that you normally consume
Nutrients
Components in food that our body needs for optimal function
Energy providing nutrients
- Carbohydrates
- Fats
- Protein
Non-energy nutrients
- Water
- Vitamins
- Minerals
Essential nutrients
Nutrients that must come from food
Non-essential nutrients
Nutrients that the body is able to make sufficient amounts of, to promote health
Conditionally essential nutrients
Nutrients that the body can usually make enough of to meet requirements
Histidine
Essential during periods of growth
Glycine
Non essential unless pregnant
Vitamin K
microbiota in the gut that produce vit. K
calorie
am. of heat energy required to raise temp. of 1 ml of water by 1-degree celsius
Calorie
am. of heat energy required to raise temp. of 1 L of water by 1-degree celsius
cals = Cal = kilocal
1000 calories = 1 Cal = 1 kilocalorie
Essential Nutrients Calorie am.
- Carbohydrates: 4 Cal/g
- Fat (lipid): 9 Cal/g
- Protein: 4 Cal/g
- Alcohol: 7 Cal/g (not a nutrient)
Determine # of calories from fat, carbs, protein
(# of g of Carbs, Fat, or Pro.) x (# of Cal per g of Carbs, Fat or Pro.)
* % of Calories
of Cals from fat, carbs, pro. divided by total # of Cal
x100 = % of Cal
Canadas Food Guide
- Adequacy - sufficient am. of essential nutrients, fibre, cals
- Balance - “balanced” am. of all nutrients
- Calorie Control - watch portions, know your body type
- Moderation - Eat in moderate am.
- Variety - Eat a varied diet. Try diff. foods
Nutrient Density
How much of a nutrient per 1 serving calorie content
Ex: 1 cup skim milk (85 cal, 350 mg calcium)
1 cup ice cream (300 cal, 170 mg calcium)
Focus on healthy eating
- make it a habit
- eat plenty of fruit + veggies
(choose food w/healthy fats instead of saturated fat) - limit highly processed foods
- make water #1 drink choice
- use food labels
- be aware that food marketing can influence choices
Focus on food behaviours
- be mindful of eating habits
- enjoy your food
- eat meals w/others
- limit saturated fat, cholesterol, sodium
- more fibre, calcium, iron
% of little and lots
5% DV or less = low
15% DV or more = high
Food Allergy
Immune response to a food substance (proteins in that food)
Allergic individuals are exposed to such protein, body’s immune system responds by creating antibodies = immunoglobulin E (IgE)
Histamine = powerful chemical that can cause a reaction
Most common food allergies
peanuts, tree nuts, sesame seeds, milk, egg, fish, crustaceans, soy, wheat…
Celiac Disease
genetic disease, symptoms are triggered by consumption of gluten
only treatment: continually maintain a strict gluten-free diet
Gluten, found in… wheat, rye, triticale, barley, oats
Food intolerance
Does not involve immune system
Lactose intolerance
Not able to digest lactose due to reduced am. of the enzyme lactase
Around 75% of pop. lose ability to digest lactose (lose ability to produce lactase)
Nutrition Quackery
- fake credentials
- testimonials
- whole food groups eliminated
- sounds to good to be true OR promise a quick fix
- makes you suspicious about food supply
- the word “natural”
Nutritionist vs Registered Dietitian
Nutritionist - not regulated in MB
RD - regulated in MB by the provincial regulatory body
