UNIT 3: NUTRITION Flashcards
outline the factors that influence dietary choice
- taste and sensory perceptions of food
- concerns about fat intake and body weight
- physiological and biological factors
- psychological factors
- lifestyle factors such as cost, time demands, and (in)convenience
- knowledge, attitudes, and beliefs
Environmental factors:
- parental influences
- social factors
- where a person eats
- mass media, marketing, and advertising
discuss how to alter eating habits.
- Set Specific Goals: Identify what changes you want to make in your diet.
- Gradual Changes: Start by making small, sustainable adjustments to avoid feeling overwhelmed.
- Balanced Diet: Aim for a variety of nutrient-dense foods from all food groups.
- Portion Control: Be mindful of portion sizes to avoid overeating.
- Meal Planning: Plan meals ahead and prepare healthy options in advance.
- Mindful Eating: Pay attention to hunger and fullness cues, and avoid distractions while eating.
- Seek Support: Engage with friends, family, or a nutritionist for guidance and encouragement.
list the food groups in Eating Well with Canada’s Food Guide (Health Canada, 2011), cite the recommended ranges of servings for adults
Vegetables and Fruits: 7-10
Grain Products: 6-8
Milk and Alternatives: 2-3
Meal and Alternatives: 2-3
describe why there are different recommended serving ranges for different ages and genders.
Age: Different age groups have varying nutrient requirements due to growth and development stages. For example, children and teenagers might need more nutrients to support their growth compared to adults or older individuals.
Gender: Biological differences between males and females can influence nutritional needs. For instance, females may require more iron due to menstruation, while males may need more nutrients to support higher muscle mass.
Activity Level: Those with higher physical activity levels may require more servings to meet their energy needs and replenish nutrients lost during exercise.
Specific Nutritional Needs: Certain life stages, such as pregnancy or lactation, may demand higher nutrient intake, leading to different serving recommendations.
identify the six classifications of nutrients
water, proteins, carbohydrates, fats, vitamins, and minerals
Discuss the role of water
Water plays a vital role in maintaining health and life. It is essential for hydration, regulating body temperature, nutrient transportation, digestion, and waste removal. Adequate water intake supports various bodily functions, overall well-being, and optimal physical and mental performance.
Discuss the role of proteins
Proteins play a crucial role in the body, serving as building blocks for tissues, enzymes, hormones, and immune components. They contribute to muscle, bone, and skin health, as well as facilitating various biochemical reactions. Protein intake is essential for growth, repair, and maintenance of body structures and functions.
Discuss the role of carbohydrates
Carbohydrates are a primary source of energy for the body. They provide fuel for the brain, muscles, and other organs. Carbohydrates are broken down into glucose, which is used for immediate energy or stored as glycogen for future use. Additionally, certain carbohydrates, such as fiber, play a crucial role in digestive health, promoting regular bowel movements and aiding in the absorption of nutrients. Balanced carbohydrate intake is essential for overall energy balance and optimal bodily functions.
Discuss the role of fats
Fats are essential for energy, nutrient absorption, hormone production, cell structure, and overall bodily functions. Choosing healthy fats is crucial for maintaining good health.
Discuss the role of vitamins
Vitamins are essential micronutrients that play a crucial role in various bodily processes, including metabolism, immune function, and cell maintenance. They are vital for overall health and well-being, but the body requires them in small quantities. Consuming a balanced diet with a variety of foods ensures adequate vitamin intake.
Discuss the role of minerals
Minerals are essential micronutrients that play key roles in various bodily functions, including bone health, nerve transmission, fluid balance, and enzyme activation. They are vital for maintaining overall health and supporting various physiological processes in the body. Consuming a diverse diet with nutrient-rich foods helps ensure sufficient mineral intake.
identify the common vitamins and minerals, describe their roles in maintaining health, and identify two significant food sources of each.
Vitamins:
Vitamin C:
Role: Boosts the immune system, supports collagen formation for healthy skin and tissues, and acts as an antioxidant.
Food Sources: Citrus fruits (e.g., oranges, lemons), strawberries, broccoli.
Vitamin D:
Role: Aids in calcium absorption for strong bones and teeth, supports immune function, and regulates mood.
Food Sources: Fatty fish (e.g., salmon, mackerel), fortified dairy products.
Minerals:
Calcium:
Role: Crucial for bone and teeth health, muscle contraction, and nerve function.
Food Sources: Dairy products (e.g., milk, yogurt), leafy greens (e.g., spinach, kale).
Iron:
Role: Component of hemoglobin, essential for oxygen transport in the blood, and energy production.
Food Sources: Red meat, beans and lentils, tofu.
describe variety in the diet and its benefits.
Variety in the diet ensures a wide range of nutrients, vitamins, and minerals. It promotes better health, reduces the risk of deficiencies, and supports overall well-being by providing the body with a diverse array of essential nutrients.
discuss the role of food as a form of “medicine,” referring to current trends and supplement use.
Food can be considered a form of “medicine” as it provides essential nutrients that support health and well-being. Current trends emphasize the importance of nutrient-dense whole foods to prevent illness and promote overall vitality. While supplements may have a role in certain cases of nutrient deficiencies, a balanced diet remains the primary and most effective way to obtain essential nutrients for optimal health.
distinguish among the various forms of vegetarianism, and identify the possible risks and benefits of each form.
Forms of Vegetarianism:
Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products and eggs.
Lacto Vegetarian: Excludes meat, fish, poultry, and eggs but includes dairy products.
Ovo Vegetarian: Excludes meat, fish, poultry, and dairy products but includes eggs.
Vegan: Excludes all animal-derived foods, including meat, fish, poultry, dairy products, eggs, and honey.
Possible Risks and Benefits:
- Risks: Nutrient deficiencies (e.g., iron, vitamin B12, omega-3 fatty acids) in poorly planned diets, especially in strict vegans.
- Benefits: Lower risk of certain chronic diseases, improved weight management, and reduced environmental impact due to plant-based diets.
