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BPK 140 > Unit 7 Nutrition > Flashcards

Unit 7 Nutrition Flashcards

1
Q

What do foods provide that is essential to bodily functions?

A

Nutrients

Nutrients include vitamins, minerals, proteins, fats, and carbohydrates.

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2
Q

What characteristics define a well-planned diet?

A

Rich and adequate in a variety of nutrients, moderate in calories, enjoyable to consume

A well-planned diet supports overall health and wellness.

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3
Q

Who is the author of the phrase ‘Eat (whole) food, not too much, mostly plants’?

A

Michael Pollan

Michael Pollan is an author, journalist, and Harvard professor known for his work on food and nutrition.

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4
Q

List three key principles for eating properly.

A
  • Variety
  • Moderation
  • Emphasize vegetables/fruits, whole grains, lean proteins

These principles help create a balanced and nutritious diet.

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5
Q

What should be minimized in a healthy diet?

A
  • Empty calories
  • Added sugars
  • Animal fats
  • Salt (sodium)

Minimizing these components can promote better health.

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6
Q

True or False: Healthy eating maximizes health and minimizes disease risk.

A

True

A healthy diet is linked to lower risk of chronic diseases.

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7
Q

What is nutrition?

A

The act or process of nourishing or being nourished

Nutrition is essential for growth, maintenance, and overall health.

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8
Q

What is the role of digestion?

A

Breaks food down into nutrients that are small enough to be absorbed into the blood

Digestion is a crucial process for nutrient availability.

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9
Q

What determines the nutrient composition of your diet?

A

The food or drinks you regularly consume

Dietary choices directly impact overall health and nutrient intake.

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10
Q

What happens to nutrients once they are absorbed?

A

They are metabolized

Metabolism is vital for energy production and bodily functions.

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11
Q

What occurs when calories are consumed in excess of the body’s needs?

A

Converted to fat and stored

Excess caloric intake can lead to weight gain.

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12
Q

Why should your diet be chosen carefully?

A

To ensure proper nutrition and health

A balanced diet supports overall well-being and prevents deficiencies.

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13
Q

What are the six classes of essential nutrients?

A

Proteins, Carbohydrates, Fats, Vitamins, Minerals, Water

These nutrients are vital for various bodily functions and must be obtained through diet.

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14
Q

What is the caloric value of proteins per gram?

A

4 calories/gram

Proteins are essential for building and repairing tissues.

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15
Q

What is the primary function of proteins?

A

Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy

Proteins play a crucial role in maintaining the structure and function of the body.

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16
Q

List major sources of proteins.

A
  • Meat
  • Fish
  • Poultry
  • Eggs
  • Milk products
  • Legumes
  • Nuts

These foods are rich in protein and essential for health.

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17
Q

What is the caloric value of carbohydrates per gram?

A

4 calories/gram

Carbohydrates are a primary energy source for the body.

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18
Q

What is the primary function of carbohydrates?

A

Supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise

They are the body’s preferred energy source.

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19
Q

What is the caloric value of fats per gram?

A

9 calories/gram

Fats provide more than double the energy of proteins and carbohydrates.

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20
Q

What are the primary functions of fats?

A

Supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins

Fats are essential for overall health and nutrient absorption.

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21
Q

What is the role of vitamins in the body?

A

Promote specific chemical reactions within cells

Vitamins are crucial for metabolic processes.

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22
Q

What is the role of minerals in the body?

A

Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy

Minerals are vital for many physiological processes.

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23
Q

What is the primary function of water in the body?

A

Provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products

Water makes up approximately 60 percent of body weight.

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24
Q

What are the major sources of water?

A
  • Fruits
  • Vegetables
  • Liquids

These sources help maintain hydration.

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25
Q

True or False: Essential nutrients can be produced by the body.

A

False

Essential nutrients must be obtained from the diet.

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26
Q

Fill in the blank: Essential nutrients are substances you must get from your diet, as your body doesn’t make them, or doesn’t make them _______ enough, to meet the body’s needs.

A

quickly

This highlights the importance of dietary intake.

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27
Q

What are the basic components of macronutrients related to protein?

A

Muscles, bones, blood, hair, and fingernails

These components form the structural framework of the body.

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28
Q

What is the role of protein in the body?

A

Critical for growth and repair

Proteins are essential for the maintenance and healing of tissues.

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29
Q

Proteins are made of combinations of how many amino acids?

A

20 amino acids

These amino acids are the building blocks of protein.

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30
Q

How many amino acids are considered essential?

A

Nine amino acids

Essential amino acids cannot be produced by the body.

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31
Q

Which types of proteins are considered complete?

A

Animal proteins (meat, poultry, fish) and soy

Complete proteins contain all nine essential amino acids.

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32
Q

What are incomplete proteins?

A

Grains, dry beans, nuts

Incomplete proteins lack some or all essential amino acids.

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33
Q

How can incomplete proteins be combined to form complete proteins?

A

Incomplete proteins together can make complete protein

This means that different sources can complement each other.

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34
Q

What is the recommended daily protein intake per kilogram of body weight?

A

0.8 g/kg of bodyweight per day

This guideline helps individuals meet their protein needs.

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35
Q

How many kilocalories does protein provide per gram?

A

4 kcal/g

While protein provides energy, it is not the primary source.

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36
Q

What is the energy provided by fats (lipids) per gram?

A

9 kcal/g

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37
Q

What is the main fuel source for the body during rest and light activity?

A

Fats (lipids)

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38
Q

Which vitamins do fats help carry?

A

A, D, E, K

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39
Q

What role do fats play in protecting the body?

A

Protect organs from injury

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40
Q

How do fats help regulate body temperature?

A

By insulating the body

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41
Q

What developmental processes are fats involved in?

A

Growth and development

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42
Q

Fats are used to make which type of biological substances?

A

Hormones

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43
Q

Excess calories from fats are stored as _______.

A

triglycerides

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44
Q

What are unsaturated fats?

A

Fats that are liquid at room temperature and considered healthier

Examples include vegetable oils.

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45
Q

What is the health impact of unsaturated fats?

A

May help reduce the risk of heart disease (CVD)

Unsaturated fats can improve cholesterol levels.

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46
Q

What are saturated fats?

A

Fats that are solid at room temperature and considered less healthy

Examples include animal fats.

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47
Q

What is the association between saturated fats and health?

A

Associated with an increased risk of heart disease

High intake can raise LDL cholesterol levels.

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48
Q

What are trans fats?

A

Synthetic unsaturated fats that are unhealthy

Often found in hydrogenated oils.

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49
Q

What health risks are linked to trans fats?

A

Most strongly linked to cardiovascular disease (CVD)

Trans fats can raise bad cholesterol (LDL) and lower good cholesterol (HDL).

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50
Q

What is recommended for trans fats in the diet?

A

Minimize or eliminate from diet

Many health organizations recommend avoiding trans fats entirely.

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51
Q

Fill in the blank: Unsaturated fats are _____ at room temperature.

A

liquid

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52
Q

True or False: Saturated fats are healthier than unsaturated fats.

A

False

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53
Q

What is the primary source of energy for the body’s cells?

A

Carbohydrates

Carbohydrates are essential for energy production in the body.

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54
Q

Which fuel source can the brain only use?

A

Carbohydrates

The brain relies exclusively on carbohydrates for energy.

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55
Q

What is the energy supply of carbohydrates per gram?

A

4 kcal/g

This energy value is important for dietary planning.

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56
Q

What are simple carbohydrates?

A

1 or 2 sugar units

Examples include table sugar, fruit, and milk.

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57
Q

What is a potential effect of consuming simple carbohydrates?

A

Hyperglycemia

Simple carbs can lead to rapid spikes in blood sugar levels.

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58
Q

What are complex carbohydrates?

A

Longer chains of sugar units

Complex carbs include grains, cereals, and vegetables.

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59
Q

What is a benefit of complex carbohydrates?

A

Rich in fibre and help regulate blood glucose

Complex carbs promote fullness and are digested more slowly.

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60
Q

Where do animals, including humans, store some carbohydrates?

A

As glycogen in the liver and in muscle

Glycogen serves as a readily available energy source.

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61
Q

What is fibre?

A

Complex plant carbohydrate we cannot digest

Fibre is important for digestive health.

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62
Q

What are some benefits of dietary fibre?

A

Promotes regularity and heart health

Fibre-rich foods contribute to overall well-being.

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63
Q

Name three foods rich in fibre.

A
  • Whole wheats
  • Ryes
  • Oats
  • Barley

Including these in the diet can improve health.

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64
Q

What are vitamins?

A

Organic compounds that contain carbon and help regulate body growth, maintain tissue, and release energy from foods.

Examples include A, D, E, K, thiamine, niacin, and folate.

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65
Q

List three functions of vitamins.

A
  • Regulate body growth
  • Maintain tissue
  • Release energy from foods

Additionally, they are involved in the manufacture of blood cells, hormones, and other compounds.

66
Q

What are minerals?

A

Inorganic elements that help build bones and teeth, aid in muscle function, and assist in nervous system transmission of messages and enzymatic function.

Examples include sodium, potassium, calcium, chloride, iron, zinc, magnesium, and iodine.

67
Q

Fill in the blank: _____ help build bones and teeth.

A

[Minerals]

68
Q

True or False: Vitamins are inorganic compounds.

A

False

Vitamins are organic compounds.

69
Q

List two examples of fat-soluble vitamins.

A
  • A
  • D
  • E
  • K

These vitamins are stored in the body’s fatty tissues.

70
Q

What role do minerals play in muscle function?

A

Aid in muscle function and assist in nervous system transmission of messages.

Minerals are crucial for maintaining proper muscle contractions and nerve signaling.

71
Q

Fill in the blank: Vitamins help in the manufacture of _____ cells.

A

[blood]

72
Q

Name two minerals important for enzymatic function.

A
  • Zinc
  • Magnesium

Enzymatic functions are critical for metabolic processes.

73
Q

What are the primary components of micronutrients?

A
  • Vitamins
  • Minerals

These are essential for various bodily functions and overall health.

74
Q

What are antioxidants?

A

Substances that prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors

Examples include Vitamins C, E and carotenoids

75
Q

Name three vitamins that are classified as antioxidants.

A

Vitamins C, E, and carotenoids

These vitamins help combat oxidative stress in the body.

76
Q

Which foods are rich in antioxidants?

A
  • Blackberries
  • Walnuts
  • Strawberries
  • Cloves
  • Red wine

These foods are known for their high antioxidant content.

77
Q

What health benefits may antioxidants provide?

A
  • May help prevent some cancers
  • May mitigate effects of aging

Antioxidants are linked to various health benefits due to their protective properties.

78
Q

What are phytochemicals?

A

Compounds found in plants, such as capsaicin

Phytochemicals are associated with various health benefits and risks.

79
Q

What health risks may phytochemicals be associated with?

A
  • Heart disease
  • Certain cancers
  • Type II diabetes
  • Stroke

Emerging research suggests links between phytochemicals and these health issues.

80
Q

True or False: Antioxidants can help prevent heart disease.

A

True

Antioxidants are believed to have protective effects against heart disease.

81
Q

Fill in the blank: _______ are compounds found in plants that may have health benefits.

A

Phytochemicals

These compounds are studied for their potential health impacts.

82
Q

What percentage of blood is composed of water?

A

85%

Water is a major component of blood, vital for its functions.

83
Q

What percentage of muscles is composed of water?

A

70%

The water content in muscles is crucial for muscle function and performance.

84
Q

What percentage of the brain is composed of water?

A

75%

Adequate water levels are essential for cognitive functions and brain health.

85
Q

How much water do we lose daily that must be replenished?

A

Up to 2-2.5 litres

This loss occurs through various means such as sweating and urination.

86
Q

What are the main functions of water in the body? List at least three.

A
  • Carries nutrients
  • Maintains temperature
  • Lubricates joints
  • Aids digestion
  • Removes waste via urine
  • Sweat to cool the body

These functions highlight the importance of hydration for overall health.

87
Q

True or False: Water aids in digestion.

A

True

Water is essential for the digestive process, helping to break down food.

88
Q

Fill in the blank: Water helps to ________ joints.

A

[lubricate]

Lubrication of joints is important for reducing friction and facilitating movement.

89
Q

What does DRI stand for?

A

Dietary Reference Intake

DRI provides scientifically-based reference values for energy, nutrients, and other food components.

90
Q

What is the purpose of the Dietary Reference Intake (DRI)?

A

To reduce chronic disease risk, promote general health, and minimize symptoms of deficiency

DRI values are essential for guiding dietary choices.

91
Q

What does RDA stand for?

A

Recommended Dietary Allowance

RDA is an average daily intake level for nutrients.

92
Q

What percentage of healthy individuals does the RDA aim to meet?

A

97%-98%

RDA is designed to cover the nutrient requirements of nearly all healthy individuals.

93
Q

What is Adequate Intake (AI)?

A

Level assumed to ensure nutritional adequacy when RDA cannot be developed

AI is established when there is insufficient evidence for an RDA.

94
Q

What does Tolerable Upper Intake Level (UL) represent?

A

Maximum daily intake unlikely to cause adverse health effects

Not all dietary substances have an established UL.

95
Q

True or False: All dietary substances have a Tolerable Upper Intake Level (UL).

A

False

For example, sodium does have a UL, but not all dietary substances are assigned one.

96
Q

What does nutrient density refer to?

A

Foods being high in nutrients and relatively low in calories

Nutrient dense foods provide essential nutrients without excessive calories.

97
Q

What types of foods are considered nutrient dense?

A

Foods that contain:
* Complex carbs
* Lean protein
* Healthy fats
* Vitamins and minerals

These foods contribute to overall health and well-being.

98
Q

What are ‘empty calories’?

A

Foods that are low in nutrients and high in sugar

Empty calories provide energy without nutritional benefits.

99
Q

What is an example of comparing nutrient density?

A

Comparing a can of soda and a cup of milk

Soda is typically high in sugar and low in nutrients, while milk provides essential vitamins and minerals.

100
Q

What does a healthy diet emphasize?

A

Nutrient dense foods and minimizes empty calories

A focus on nutrient density helps in maintaining health and preventing chronic diseases.

101
Q

What is generally considered a better way to meet nutritional needs?

A

Healthful foods

Healthful foods provide a variety of nutrients and benefits that supplements often cannot replicate.

102
Q

When can supplements be helpful?

A

Supplements can be helpful in specific situations

Examples include calcium for osteoporosis, iron for anemia, and folate for pregnancy.

103
Q

What supplement is recommended to decrease the risk of osteoporosis?

A

Calcium

Calcium is particularly important for females.

104
Q

Which supplement is recommended for anemia or low iron levels?

A

Iron

Iron is especially important for females with a high menstrual flow.

105
Q

What is the recommended supplement for females capable of getting pregnant?

A

Folate

Sufficient folate is crucial before and during pregnancy.

106
Q

Fill in the blank: Healthful foods are generally a better way to meet nutritional needs than taking _______.

A

supplements

107
Q

True or False: Supplements are the best way to meet all nutritional needs.

A

False

Healthful foods are generally preferred over supplements.

108
Q

What is a key theme of Canada’s Food Guide that emphasizes the inclusion of different types of foods?

A

Variety

The plate has a wide range of foods in each section.

109
Q

Which theme of Canada’s Food Guide focuses on the affordability of food items?

A

Accessibility

The plate features foods that are relatively inexpensive for most people.

110
Q

What theme in Canada’s Food Guide addresses the diverse cultural backgrounds of the Canadian population?

A

Cultural relevance

There are foods that are key staples to many ethnic diets, such as rice and beans.

111
Q

Which theme of Canada’s Food Guide refers to the seasonal and form-based options of food?

A

Availability

The guide features options that are available at times of year in different forms, either fresh, frozen, canned or dried.

112
Q

What is a key theme of Canada’s Food Guide that emphasizes the inclusion of different types of foods?

A

Variety

The plate has a wide range of foods in each section.

113
Q

Which theme of Canada’s Food Guide focuses on the affordability of food items?

A

Accessibility

The plate features foods that are relatively inexpensive for most people.

114
Q

What theme in Canada’s Food Guide addresses the diverse cultural backgrounds of the Canadian population?

A

Cultural relevance

There are foods that are key staples to many ethnic diets, such as rice and beans.

115
Q

Which theme of Canada’s Food Guide refers to the seasonal and form-based options of food?

A

Availability

The guide features options that are available at times of year in different forms, either fresh, frozen, canned or dried.

116
Q

What should you have plenty of according to Canada’s Food Guide?

A

Vegetables and fruit

Emphasizes the importance of a diet rich in vegetables and fruits for overall health.

117
Q

What type of food should you choose as recommended by Canada’s Food Guide?

A

Whole-grain food

Whole grains are recommended for their nutritional benefits compared to refined grains.

118
Q

What type of food should be included for a protein-rich diet?

A

Protein-rich food

Includes sources like legumes, nuts, seeds, dairy, and meat.

119
Q

What should you be mindful of according to Canada’s Food Guide?

A

Eating habits

Encourages awareness of portion sizes and eating patterns.

120
Q

What practice does Canada’s Food Guide encourage to improve cooking skills?

A

Cook more often

Cooking at home can lead to healthier meal choices.

121
Q

What does Canada’s Food Guide suggest to enhance the enjoyment of meals?

A

Enjoy your food

Promotes a positive relationship with food.

122
Q

What social aspect of eating does Canada’s Food Guide promote?

A

Eat meals with others

Eating together can enhance social connections and enjoyment.

123
Q

What should you use to help make informed food choices?

A

Food labels

Food labels provide essential information about nutritional content.

124
Q

What types of foods should be limited according to Canada’s Food Guide?

A

Foods high in sodium, sugar, fat

Reducing these foods can lead to better health outcomes.

125
Q

What aspect of food consumption should you be aware of?

A

Food marketing

Being aware of marketing tactics can help consumers make better choices.

126
Q

What is a key component of building a healthy plate?

A

Incorporate a variety of food groups

This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.

127
Q

What types of foods should be cut back on?

A

Foods high in solid fats, added sugars, and salt

These foods can contribute to health issues and should be consumed in moderation.

128
Q

What is important to consider regarding calorie intake?

A

Eat the right amount of calories for you

This varies based on age, gender, activity level, and individual health goals.

129
Q

True or False: Being physically active is optional for maintaining a healthy lifestyle.

A

False

Physical activity is essential for overall health and well-being.

130
Q

Fill in the blank: To build a healthy plate, you should _______ on foods high in solid fats, added sugars, and salt.

A

Cut back

Reducing these foods can help improve health outcomes.

131
Q

What is one way to be physically active?

A

Engage in activities you enjoy

This could include walking, dancing, swimming, or sports.

132
Q

What is the recommendation regarding the pace of eating?

A

Eat slowly and enjoy your food

Setting aside a regular time to eat can enhance the experience.

133
Q

What should a colorful diet include?

A

A varied diet rich in fruits and vegetables

Many Canadians typically eat few servings of these foods.

134
Q

Why is it important to eat breakfast?

A

Provides more energy in the morning and reduces unhealthy snacking later

Breakfast is often referred to as the most important meal of the day.

135
Q

What are some healthy snack options?

A

Fruits, vegetables, and grains

These snacks are nutritious and help maintain energy levels.

136
Q

What is the recommended choice for hydration?

A

Make water your drink of choice

It’s advised to stock beverages like milk, water, and real fruit juice.

137
Q

What should be monitored regarding food consumption?

A

Pay attention to portion sizes

This can help manage calorie intake and prevent overeating.

138
Q

How can physical activity be integrated with dietary habits?

A

Combine physical activity with healthy eating

This combination leads to better health and a lower risk of chronic diseases.

139
Q

What percentage of the Canadian population meets protein requirements?

A

Generally, Canadians meet protein requirements

This indicates that protein intake is adequate across the population.

140
Q

What is the issue with complex carbohydrate intake among Canadians?

A

For 20-30% of the population, complex carbohydrate intake is below recommended levels

This suggests a potential area for dietary improvement.

141
Q

How is fat intake characterized in the current Canadian diet?

A

Fat intake is above recommended range

This could indicate a higher risk for health issues related to excessive fat consumption.

142
Q

What is the general problem regarding fibre consumption in Canada?

A

Most don’t consume enough fibre

Adequate fibre intake is important for digestive health.

143
Q

What is the imbalance in fatty acid intake observed in Canadians?

A

Intake of o-6 fatty acids is too high relative to c-3

This may affect overall health and inflammation levels.

144
Q

What mineral intake issues are noted in the Canadian diet?

A

Inadequate K+ intake; excessive NaCl intake

This could lead to health complications such as hypertension.

145
Q

Which vitamins and minerals have the highest prevalence of deficiency in Canadians?

A

Vitamin A, Vitamin D, magnesium, and calcium

These deficiencies can lead to various health issues.

146
Q

Which groups may have special dietary concerns in Canada?

A

Older adults, athletes, low-income families, and First Nations

This highlights the need for tailored dietary advice for these populations.

147
Q

What is a vegan diet?

A

No animal products

A vegan diet excludes all forms of animal-derived ingredients.

148
Q

What does a lacto-vegetarian diet include?

A

Milk only

Lacto-vegetarians consume dairy products but not eggs or meat.

149
Q

What are the components of a lacto-ovo vegetarian diet?

A

Milk and eggs

This diet includes both dairy and eggs, but excludes meat.

150
Q

What is a semi-vegetarian diet characterized by?

A

Fish only (often); sometimes other meats, usually excludes red meat

Semi-vegetarians may include fish and occasionally other meats, but they typically avoid red meat.

151
Q

What are some potential benefits of vegetarian diets?

A

Varies by diet type

Benefits can include lower risk of certain diseases, improved heart health, and environmental sustainability.

152
Q

What are some risks associated with vegetarian diets?

A

Varies by diet type

Risks can include nutrient deficiencies, such as vitamin B12, iron, and omega-3 fatty acids.

153
Q

Fill in the blank: A _______ diet excludes all animal products.

A

[vegan]

154
Q

Fill in the blank: A _______ diet includes milk only.

A

[lacto-vegetarian]

155
Q

Fill in the blank: A _______ diet includes milk and eggs.

A

[lacto-ovo vegetarian]

156
Q

True or False: A semi-vegetarian diet typically includes red meat.

A

False

Semi-vegetarians usually avoid red meat.

157
Q

What are some examples of plant-based meat alternatives?

A

Beyond Meat, Beyond Burger, plant-based patties

These products are designed to mimic the taste and texture of meat while being entirely plant-based.

158
Q

What is the first step to protect yourself from food-borne illnesses?

A

Clean: wash hands & surfaces often

Use warm water and soap for a minimum of 20 seconds.

159
Q

What should you do to prevent cross-contamination in the kitchen?

A

Separate: use different cutting boards for meat & vegetables

This helps avoid contamination between raw and cooked foods.

160
Q

What is the recommended method to ensure food is cooked safely?

A

Cook to a safe temperature: use a food thermometer

Ensure that food reaches an internal temperature of at least 4°C (40°F).

161
Q

What temperature should your refrigerator be set to in order to chill food properly?

A

4°C

Keeping the fridge at this temperature helps prevent bacterial growth.

162
Q

How long should leftovers be cooled before refrigerating?

A

Cool leftovers within 2 hours

Prompt refrigeration helps reduce the risk of food-borne illnesses.

BPK 140 (5 decks)

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