Unit 1: Intro to Nutrition Flashcards
define nutritional genomics
- science of how nutrients effect the activities of genes and how genes affect the activity of nutrients
how many classes of nutrients are there
6
what 2 groups are the classes of nutrients split into
- energy providing (body can use the energy they contain)
2. other or non-energy containing
what are the classes of nutrients
- carbs
- fat
- protein
- water
- Vitamins
- minerals
which classes of nutrients belong to the energy providing group?
- carbs
- proteins
- fats
which classes of nutrients belong to the non-energy containing group?
- water
- vitamins
- minerals
what is the dietary reference intake (DRI)
- developed by Canada & USA as nutrient standards
- set of reference values used to plan and assess the nutrient intakes of individuals
what is RDA
- recommended dietary allowance
= the intake levels for nutrients that meets the nutrient needs of nearly all healthy individuals in a particular group (~97%)
Ex. If the RDA for men over 70 is 3 cheeseburgers a day, if every man eats the 3 burgers a day almost all of them would meet their cheeseburger needs
(Obviously wouldn’t be for burgers but helps understand it lol)
what is AI
- adequate intake
= goals for individuals when insufficient scientific data exists to set a RDA - relies heavily on scientific judgement
what is EAR
- estimated average requirements
= intake requirement that would meet the needs of 50% of the population
what is EAR used to set?
- RDAs
- RDA is ~20% higher than the EAR
what is UL? who is this very important for?
- tolerable upper intake levels
= max amount that is safe - very important for people who take supplements
what does an absent UL mean
- does NOT mean that it is safe to consume any amount
- means there is insufficient data/evidence to set value
what is AMDR
- acceptable macronutrient distribution ranges
= ranges of recommended intake for carbs, fat, and protein
how is ADMR expressed
- as % of total daily calorie intake
what is the activity guideline for adults aged 18-64
150 min of moderate to vigorous intense activity each week to achieve health benefits
what are the 6 characteristics of a healthy diet
- adequacy
- balance
- calorie control
- moderation
- variety
- nutrient density
what does an adequate diet mean
- adequate in essential nutrients, fiber, and energy
what does a balanced diet mean
- balance in nutrients and food types
why is calorie control important
- foods provide amount of energy to maintain healthy body weight
- select foods which provide most nutrients for least amount of food energy
what is nutrient density
- compares the nutrients within a food to the calories the food provides
what are 3 categories of food?
- whole
- processed
- ultra processed
what is whole food defined as
- raw or minimal processing
what is defined as processed food
- cooking, preserving a whole food
what is defined as ultra processed food?
- food which is made from components which are not typically eaten alone
ex. flour, oil
list 11 factors that play a role in food choices:
- preference
- habit
- associations
- foodways
- values
- social interaction
- emotional state
- marketing
- availability, convenience, economy
- age
- medical conditions
what determines our food preference?
- large genetic component
- phytochemicals
list 2 flavour preferences that are preferred:
- salty
- sugar
describe how habit influences food choices
- familar foods are comforting
what are foodways? how do they impact our food choices?
- eating practices of a people, religion, or time period
- ethnic diets influence food choices
provide examples of how social interaction influences our food choices
ex. social drinker
ex. eating what you are offered
provide an example of how marketing influence food choices
ex. macdonalds commercial
describe how age influences our food choices
- adults make their own choices, kids do not
- body weight & image also plays a role
provide examples of how medical conditions influence our food choices
ex. diabetes, hyperlipidemia
what is meant by essential nutrients? what is an example?
- nutrients which cannot be created by the body in sufficient quanity & therefore, must be consumed
ex. iodine
define calorie
- units in which energy is measured (energy that is released from carbs, proteins, and fat)
how much energy do carbs yield?
- 4 cal/gram
how much energy does protein yield
4 cal/gram
how much energy do fats yield?
9 cal/gram
how do you calculate the certain amount of energy a product yields?
(grams of carbs x 4) + (grams of protein x 4) + grams of fat x 9)
how much energy does alcohol yield? how much nutrients are in alcohol?
- does not provide any nutrients
- yields 7 cal/gram
what is the ADMR for carbs?
- 45-65% calories from carbs
what is the ADMR for fats?
- 20-35% fat
what is the ADMR for protein?
- 10-35% from protein
what two DRI terms form the basis of DRI for individuals?
- RDA
- AI
how does UL contribute to the creation of DRI?
- keeps DRIs within a safe limit
what is meant by moderation?
- moderation in fat, salt, sugar, or other unwanted constituents which provide empty calories
what is meant by empty calories
- lots of energy, little nutrients
what is meant by variety in your diet?
- choose different foods each day
why is variety in your diet important?
- different foods contain different nutrients, pesticide, and contaminants
what is nutrient density?
- compares the nutrients within a food to the calories the food provides
who is the Canada Food Guide good for? who is it not?
- for healthy Canadians 2 years and above
- not for individuals with chronic diseases
which food groups should be on our plate according to the CFG?
- half fruits & veggies
- 1/4 whole grain foods
- 1/4 protein foods
the recommendations of the CFG help you to… (3)
- get enough vitamins and minerals in ur diet
- reduce your risk of some health conditions
- contribute to your overall healthy & vitality
what are some of the key nutrients provided by fruits & veggies? (4)
- carbs
- fibre
- vitamins
- minerals
what specific vitamins are found in fruits & veggies? (4)
- folate
- vitamine B6
- vitamin C
- vitamin A
what specific minerals are found in fruits & veggies? (2)
- magnesium
- potassium
what should you consider when buying fruits & veggies?
- choose fresh, frozen, or canned
- try to buy canned veggies with little to no added sodium
- try to buy canned fruits with little to no added sugars
- eat dried fruits w meals
what key nutrients are provided by whole grain foods? (4)
- carbs
- fiber
- vitamins
- minerals
what specific vitamins are found in whole grain foods? (4)
- thiamin
- riboflavin
- niacin
- folate
what specific minerals are found in whole grain foods? (4)
- iron
- zinc
- magnesium
- potassium
what are some examples of whole grain foods?
- quinoa
- wild rice
- brown rice
- buckwheat
- farro
- amaranth
- barley
- bulgur
- whole grain pasts
- whole grain bread
- whole oats
what should we consider when buying whole grain foods?
- choose options with little to no added sodium
- naturally sodium-free grains such as rice, barley, quinoa
why is it important to read the ingredient list of foods when buying whole grains?
- foods that are labeled as whole wheat or multi-grain may not be whole grain foods
- look for ingredients that have the word “whole grain” followed by the name of the grain as one of the 1st ingredients
what key nutrients are found in protein foods? (4)
- protein
- fat
- vitamins
- minerals
what specific vitamins are found in protein foods? (5)
- thiamin
- riboflavin
- niacin
- vitamin B6
- vitamin B12
what specific minerals are found in protein foods (4)
- iron
- zinc
- magnesium
- potassium
list some examples of protein foods
- tofu
- legumes
- seeds
- nuts
- fish
- eggs
- chicken
- read meats
- soy beverages
- lower fat milk
- lower fat yogurts
- lower fat kefir
- cheeses lower in fat & salt
why is it recommended to choose plant-based protein foods?
- they provide more fibre & less satursated fat
which protein foods should you prefer to choose?
- unsalted seeds & nuts
- unseasoned meats, chicken, and fish
- lower fat dairy
- beans, peas, lentils with little to no added sodium
according to CFG, what should be your beverage of choice?
- water
what kind of fats do we want our food to contain?
- foods that contain unsaturated fats should replace foods that contains mostly saturated fat
list some examples of foods with healthy fats
- nuts
- seeds
- avacado
- fatty fish
- lean meat
- vegetable oils
- soft margarine
list some examples of foods contained saturated fat
- fatty meats
- high fat dairy
- highly processed foods
- tropical oils
what are highly processed foods? describe our intake of them
- processed or prepared foods & drinks that add excess sodium, sugars, or saturated fat
- intake should be limited
list some examples of highly processed foods
- sugary drinks
- deep fried foods
- bakery products like cookies, muffins, and cakes
- ice cream & frozen desserts
- processed meats
- chocolate & candies
- sweet breakfast cereals
- deli meat
- fast food
what can high sodium intake lead to?
- higher bp –> heart disease
why is sodium often added to foods?
- to preserve them & for taste
what type of foods are the main source of sodium?
- highly processed foods?
what does a high intake of sugar been linked to an increased risk of?
- obesity
- type 2 diabetes
- cavities
what can replacing foods that have mostly saturated fat with foods that healhy fats help lower the risk of?
- heart disease
what has eating too many processed meats been linked to
- higher risk of colorecal cancer
what does being mindful of your eating habits mean?
- pay attention to when, what, where, how much, and why you eat
describe how distractions influence your eating?
- eating while distracted can increase how much you eat or drink
- may eat larger portions
- may lose track of how much they have already eaten
why is it important to make sure you take your time to eat?
- eating quickly can prevent you from knowing when you are full
how does your emotional state contribute to your hunger cues?
- stress, fatigue, and boredom can make you think youre hungry
describe how we can notice when we are hungry vs full
- ask if youre rlly hungry
- be aware of the influence of emotions
list the healthy eating habits outlined by the CFG (6)
- be mindful of your eating habits
- cook more often
- enjoy your food
- eat meals with others
- use food labels
- limit highly processed foods
- pay attention to food marketing
what is food markerting
- advertising the promotes the sale of foods
how does food marketing impact our eating habits?
- creates food trends
- encourages you to buy certain foods (especially to get promotional items)
why must nutrition labels be on almost all food packages?
- help consumers make informed choices
- standardizes nutrition labelling & food claims
what is included on the nutrition facts table?
- serving size
- calories
- % DV
- info on the 13 core nutrients
what are the 13 core nutrients
- fat
- sat fat
- trans fat
- cholestrol
- sodium
- carbs
- fiber
- sugar
- protein
- vit A
- vit C
- calcium
- iron
what foods do not require a label?
- fresh fruit
- food to be served immediately
- raw meat
- bakery items
- salads
- basic items like coffee
what is included in food labels
- nutrition facts table
- list of ingredients
- percent daily value
- serving size
- nutrition claims
what determines where in the list an ingredient is on an ingredient list
- the more of it there is in the food = higher on the list
what is the percent daily value
- found on the right side of a nutrition facts table
- guide to help make informed food choices
- shows if the serving size has lttle or lots of a nutrients
what does 5% DV or less mean
- provides little of the nutrient
what does 15% or higher DV mean
- provides a lot of the nutrients
what is one important thing to note about % DV
- it is not meant to track the total amount of nutrients you have had for the day
- bc some foods we eat do not have a nutrition facts table such as fresh veggies
how is % DV calculated
- dividing the amount of a nutrient in a serving size by its daily value
- then x100
what is the serving size
- this tells you the quantity of food used to calculate the number in the nutrition facts table
- it is NOT the suggested quantity of food you should eat
what are the 2 types of nutrition claims?
- nutrient content claims
2. health claims
what are nutrient content claims? provide an example
- describe the amount of a nutrient in a food
ex. good source of iro
what are health claims
- statements about the helpful effects of a certain food
what does the nutrient claim “free, no, 0, zero, without” mean?
- the provides an amount of nutrient that is so small it likely wont have any effect on your body
what does the nutrien claim “low, little, or few” mean
- the food provides a very small amount of the nutrient
what does the nutrient claim “reduced, less, lower, lower in, and fewer” mean?
- food is processed/modified so that it contains at least 25% less of the nutrient when compared with a similar product
what does the nutrient claim “lightly” mean
- the provides at least 50% less of the added nutrient
what does the nutrient claim “no added, without added” mean
- the food has non of the nutrient added to it
what does the nutrient claim “source contains” mean
- the food provides a significant amount of the nutrient
what does the nutrient claim “more, higher, higher in” mean?
- at least 25% more of a nutrient compared with a similar product
what does the nutrient claim “good source of” mea
- at least 15 % of the recommended daily intake
what does the nutrient claim “high in, high source of” mean
- the food contains at least 4g of fibre
what does the nutrient claim “excellent source, very high, very high in, very high source, rich, rich in” mean
- the food provides a very large amount of the nutrient
what does the nutrient claim “light” mean
- the food is processed/modified so that it contains at least 25% less of the nutrient when compared with a similar product
what does the nutrient claim “lean” mean
- contains 10% or less fat
what does the nutrient claim extra lean mean?
- contains 7.5% of less fat
what is important to consider when reading health claims
- although they are required to be truthful & not misleading, you should not rely on general health claims to make informed food choices
what is nutrition quackery
- nutrition misinformation
what is the difference between a nutritionist & registered dietician/dietician?
- the term nutritionst is not regulated in MB= info from them may not be accurate
- RD = regulated by provincial regulatory body= ensured competency of its members
what are the 9 warning signs of nutrition quackery
- quick & easy fixes
- personal testimonials
- one product does it all
- natural
- time tested or latest innovation
- satisfaction guaranteed
- paranoid accusations
- meaningless medical jargon (phony terms)
- too good to be true
