unit 3 Flashcards
Calories
Measure of how much energy your get from this food
Your body needs calories to function!
Based on amount per serving
% Daily Value
> 5% DV of a nutrient is LOW
20% DV of a nutrient is HIGH
A Closer Look at Calories
What Are They?
A unit or measurement of energy
Basal Metabolic Rate
The number of calories you need to sustain basic life activities
3,500 calories= 1 pound of fat
Calorie Surplus
You consume more calories than your body burns a day. Your body stores these calories for another day when calories are scarce.
Calorie Deficit
You consume less calories than your body burns a day. Your body will use calories from your fat cells and glycogen for energy.
Carbohydrate Storage:
The extra calories you consume from carbohydrates are converted into glycogen and stored in your muscles and liver.
Fat Storage:
Once glycogen stores are full, your body stores excess calories in your fat cells. You do not gain fat cells, they just shrink or grow.
WHAT ARE EATING DISORDERS?
abnormal eating patterns that endangers a person’s physical and mental health
Anorexia Nervosa
- An eating disorder that is characterized by self-starvation or excessive exercising
- Still see themselves as fat even if they are not
Side effects:
Severe weight loss, weakness, sleep disturbances, anemia, dizziness, periods stop, infertility, kidney/liver failure, heart attack
Bulimia Nervosa
An eating disorder that is characterized by bingeing and then purging to get rid of the food
Binging = eating huge quantities of food at one time, often uncontrollable
Purging = the use of self induced vomiting or laxatives to prevent weight gain (very secretive)
Side effects:
Swelling , dehydration, irregular
period, damage to esophagus,
teeth, and mouth
Binge Eating Disorder
Bingeing is eating excessive
amounts of food during short period
of time until uncomfortably full
No purging occurs (i.e. they don’t throw up)
Often uncontrollable
Side effects:
Obesity, diabetes, high blood pressure, decreased mobility, heart disease, liver and kidney issues, heart attack
What are the Causes of Eating Disorders?
The causes of eating disorders are complex and may be intertwined
A single factor may not lead to problem eating patterns
However, when several factors
occur together, an eating
disorder may be triggered
Factors that Encourage Eating Disorders:
SOCIETAL PRESSURE
Society assigns certain values to genders
Ex. Women need to be thin to be considered “attractive”
Ex. Men need to be strong and muscular to be “attractive”
Society provides makeup, cosmetic surgery, etc. to help make us “more beautiful”
Society discriminates against those who don’t fit into the mold created of “perfection”
Factors that Encourage Eating Disorders:
MEDIA MESSAGES
In the media, thin = happy
The media portrays unattainable and unrealistic bodies as “perfect”
ex. tall, thin, model-types
The media photoshops
and filters images to make
images look “perfect”
Discuss: Do you think there has
been a positive change toward more
positive messages in recent years?
List 8 common food allergens
milk,egg,peanut,soy,wheat,tree nut,shellfish,fish and sesame
What allergic reaction is caused by tree nuts?
Tree nuts can cause a severe and potentially life-threatening allergic reaction (anaphylaxis). If you have a tree nut allergy, keep an epinephrine injection device with you at all times. Epinephrine is the first-line treatment for anaphylaxis.
What nuts are included in the tree nut category?
Walnut,almond,hazelnut,cashew,pistachio and brazil nuts.
What is an example of cross-contact?
Not washing cutlery between different foods.
What is cross-contact? How can it be avoided?
Different foods that have been in contact with each other, either directly or indirectly.The best way to stay safe is to avoid the food that has been in contact with the allergen.
What is the recommended daily sodium (salt) intake?
1500mg
How many Canadians are exceeding that limit?
Over half
Where is sodium (salt) “hidden” in our foods
Processed foods,labels and serving size.
We previously learned that sodium is one of the minerals our bodies need. Is sodium a macro or trace mineral? How does this impact our required sodium intake?
Sodium is a macrominerals .This impacts our required sodium intake because too much sodium in the diet can lead to high blood pressure, heart disease, and stroke.
Modifiable Risk Factors
can be controlled or changed.
Blood pressure
Cholesterol levels
Smoking
Diabetes
Weight or obesity
Lack of physical activity
Diet
Stress
Nonmodifiable Risk Factors
cannot be controlled or changed. Non controllable risk factors are typically the same across any chronic or diet related disease.
Age
Biological sex
Family history (genetics)
Ethnicity
Cholesterol
Cholesterol is a fatty substance that’s made in the liver and released into the blood. We all have cholesterol in our blood, and some cholesterol comes from the food we eat. It is essential for the daily function of the body.
High cholesterol
is when you have too much cholesterol in your blood. This can increase your risk of heart disease.
Lowering Cholesterol
Eat a healthy balance diet
Choose foods that are low in saturated fat
Get active!
Quit or avoid smoking
Type 1 Diabetes
- Frequent urination
- Unusual thirst
- Extreme hunger
- Unusual weight loss
- Extreme fatigue
- Irritability
Type 2 Diabetes*
- Any of the type 1 symptoms
- Frequent infections
- Blurred vision
- Cuts/bruises that are slow to heal
- Tingling/numbness in the hands/feet
- Recurring skin, gum, or bladder infections
Who is at Greater Risk for Type 1 Diabetes?
- Siblings of people with type 1 diabetes
- Children of parents with type 1 diabetes
