Week 1 Flashcards
what is nutrition
the study of nutrients and other biologically active compounds in foods and in the body; sometimes also the study of human behaviours related to food
what does diet mean
the foods (and beverages) that a person usually eats and drinks
what is a lifetime of nourishment?
- body is constantly renewing its structures (muscle, bones, skin, blood)
- fat added to and used by the body
- best kind of foods support growth and maintenance of body
- too much or little of a nutrient over time can have a serious effect
what is malnutrition?
any condition caused by excess or deficient food energy or nutrient intake or by imbalance of nutrients
what are the two types of nutrition under malnutrition?
- undernutrition: nutrient or energy deficiencies
- overnutrition: nutrient or energy excesses
what are two common lifestyle habits other than diet that have more influence on long term health?
- smoking/tobacco use
- alcohol consumption
what are the four leaing causes of death in canada?
- cancer
- heart disease
- cerebrovascular disease (stroke)
- accidents
three of these are influeced by diet and nutrition
genetics and lifestyle with diet can influence the risk of getting which chronic disease:
- heart disease
- diabetes
- some kinds of cancer
- dental disease
- adult bone loss
what is a chronic disease?
long duration, degenerative diseases charaterized by deterioration of the body organs
what is nutritional genomics (molecular nutrition or nutrigenomics)
- science of how nutrients affect the activity of genes and how genes affect the activity of nutrients
- could help to determine an individuals specific nutrient needs for health and fighting disease
why does the body require energy
to move and work
what is energy?
- the capacity to do work
- measured in calories (Kcalories)
where does the energy that fuels the human body come from?
indirectly from the sun via plants (eat plants, eat animals that eat plants)
what are calories
- units by which energy is measured
- 1 kilocalorie is the amount of heat necessary to raise the temperature of 1kg of water by 1degree celcius
- 1000calories=1 kilocalorie
- 1000 calories - 1 Calorie
what are the 6 classes of nutrients?
- carbohydrate
- lipid (fat)
- protein
- vitamins
- minerals
- water
alcohol is not a nutrient as it interferes with body processes
what is a macronutrient?
- required in relatively large amounts per day
- usually grams/day
- carbohydrates, protein, fat, and water
what is a micronutrient?
- required in small amounts per day
- usually milligrams or micrograms/day
- vitamins and minerals
what are essential nutrients?
- nutrients a person must obtain from food because sufficient amounts cannot be made by the body
what are inorganic nutrients?
- nutrients that contain no carbon
- water and minerals
what are organic nutrients?
- carbon containing
- nutrients that contain carbon to carbon bonds or carbon to hydrogen bonds
- carbohydrates, lipids, protein, vitamins
what are energy yielding nutrients?
- nutrients that can be broken down to provide energy to the body
- carbohydrates, lipids, protein
what are vitamins and minerals?
- regulators that assist in all body processes, such as digesting food and healing wounds
- not energy yielding
is alcohol a nutrient? is it energy yielding?
- not a nutrient
- energy yielding
can we live on supplements only?
yes
what are elemental diets? describe.
- a liquid meal replacement diet that offers a complete nutritional profile broken down into its most “elemental” form
- examples: enteral nutrition and TPN (total parenteral nutrition)
- contain micronutrients and macronutrients but they are not superior to real food (essential for sick people to survive, formulations continue to improve)
- could potentially lead to medical problems (ex. fatty liver can be caused by TPN)
what are possible consequences/downsides of living on supplements only?
- if only fed through a vein, digestive organs atrophy
- lack of digestive tract stimulation (this could weaken the body’s defenses against certain infections)
- eating can offer both physical and emotional comfort
- foods are chemically complex, and foods contain nonnutrients and phytochemicals
what are nonnutrients?
compounds that are not the 6 classes of nutrients that have biological activity in the body. include phytochemicals
what are phytochemicals
- non nutrient compounds that are found in plant derived foods and have biological activity in the body
- contribute to the color, taste to foods
- many are thought to affect. health by reducing disease
what are enriched and fortified foods?
- foods which have nutrients added
what are functional foods?
a group the foods known to posses nutrients or nonnutrients that might lend protection against diseases (ex. orange juice with calcium)
what are natural foods?
has no legal definition, often used in advertising
what are super foods?
has no legal definition, often used in fads
what are processed foods?
- foods subject to any milling, alteration in texture, additives, cooking or others
- can be nutritious or not
- canada’s food guide recommends limiting highly processed foods
- usually highin sugar, salt, saturated fat
what is nutraceutical?
used to describe a product that has been isolated from food often sold in pill form (ex. cod liver oil, cranberry pills)
what are staple foods?
foods used frequently or daily
what are the five key characteristics when planning and reckognizing a healthy diet?
- adequacy: providing all of the essential nutrients, fibre, and energy in sufficient amounts to maintain health and body weight
- balance: providing foods of a number of different types in proportion to each other, such that foods rich in some nutrients do not replace foods that are rich in other nutrients
- calorie control: control of energy intake
- moderation: the dietary characteristic of providing consitituents within set limits, not to excess
- variety: providing a wide selection of foods
what is nutrient density?
a measure of the nutrients provided per kcalorie of food
the more nutrients and the fewer calories, the higher the nutrient density
why is variety important in a nutritious diet?
- increases likelihood a diet will have adequete nutrients
- some nonnutrient food components are higher in some foods than others and could be more i important to health
- help limit toxins
- can make diet more interesting
what are foodways?
the sum of a culture’s habits, customs, beliefs and preferences concerning food
what is the sybolism sharing ethnic food
foods associated with particular subgroups of the population
when has most nutrition research been conducted?
after 1900
what should a nutritional study include?
- be published in a peer reviewed journal
- state purpose
- describe research methods
- should say limitations of the study
- define the subjects
- describe previour research and put into proper context
- does it make common sense?
what is a registered dietitian vs a nutritionist?
Dietitians
* must meet practice standards
* accredited 4-year or equivalent degree
* accredited dietetic internship or supervised practical training
* successful completition of the Canadian Dietetic Registration Examination
* the title dietitian is protected by law
Nutritionist
* in ontario, anyone can legally provide nutrition information and call themselves a nutritionist
* nutristionist is not a protected title in ontario
What is a nutrition assessment and what does it include?
- individual assessment
- vital component of nutritional care
- conducted by registered dietitians or healthcare professional
- comprehensive analysis of nutritional status
- usually includes: health and diet history (PMHx, 24 recall, usual intake), anthropometric measurements (weight, height, waist circumference), laboratory test data (blood glucose, iron, etc), socioeconomic/social information
- data is interpreted for current standards of individal’s life (age, sex, etc)
what is primary deficiency?
a nutrient deficiency caused by inadequate dietary intake of a nutrient
what is secondary deficiency?
a nutrient deficiency not caused by inadequate intake but by something else such as a disease condition or drug interaction that reduces absorption
what are dietary reference intakes (DRI)?
- used for recommendations in canada and US
- a set of 6 lists of values of nutrient intake for health people
- used to plan and asses diets
what are the 6 lists of values that are included in the DRI (dietary reference intakes)?
- estimated average requirements (EAR)
- recommended dietary allowances (RDA)
- adequate intakes (AI)
- tolerable upper intake levels (UL)
- chronic disease risk reduction (CDRR)- new
- Acceptable macronutrient density ranges (AMDR)
what is the recommended dietary allowance (RDA)?
- the average daily nutrient intake level that meets the needs of nearly (97-98%) healthy people in a particular life stage and sex group
- derived from the estimated average requirement
- nutrient intake goals for individuals
what is the adequate intakes (AI)?
- the recommended average daily nutrient intake level based on the intakes of healthy people (observed or experimentally derived) in a particular life stage and sex group and assumed to be adequate
- set when insufficient evidence for an EAR therefore RDA
- nutrient intake goals for indnividuals
what is the estimated average requirement (EAR)?
- the average daily nutrient requirement intake estimated to meet the requirement of hald of the healthy individuals in a particular life stafe and sex group
- used in research and policy making
- basis for RDAs
what is tolerable upper intake levels (UL)?
- the highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals in a particular life stage and sex group
- usual intake above this level may put a person at risk nutrient toxicity
- important for taking supplements
- some nutrients do not have UL values (does not mean safe in any amount)
what is chronic disease risk reduction (CDRR)?
- a new DRI category
- based on chronic diseae risk
- ex: keeping the sodium intake below the CDRR is
expected to reduce the risk of chronic disease for theotherwise healthy population while intakes above it will increase risk”
What is the acceptable maconutrient distribution ranges (AMDR)?
- values for carbohydrate, fat and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy yielding nutrients that are sufficient to provide adequate total energy and nutrients while reducing the risk of chronic diseases
- 45-65% of energy intake from carbohydrates
- 20-35% of energy intake from fat
- 10-35% of energy from protein
the DRI committee has made seperate recommendations for specific sets of people. True or False?
True
who do the recommendations from the DRI apply to?
healthy people
- designed for the health and maintenance and disease prevention in healthy people
- not for the restoration of health
- not for repletion of nutrients in those with deficiencies
what are the estimated energy requirements (EER)?
- the average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, sex, weight, height and level of physical activity consistent with good health
- enough food energy is critical to support health and life
- no UL for energy (small emounts of excess energy consumed a day after day cause weight gain and associated disease)
How much moderate activity does the DRI reccommend daily?
60 minutes
how much daily physical activity does Canada’s physical activity guide suggest for adults aged 18-64?
- 150 minutes of moderate to vigorous intensity physical activity per week in bouts of 10 min or more
- beneficial to add muslce and bone strengthening activities using major muscle groups at least 2 days per week
- more physical activity provides greater health benefits
what is nutrient density?
- measure of nutrients provided per kcalorie of food
- can help to distinguish between more or less nutritious foods
- understanding nutrient density can help people add nulk without a lot of calories
what foods are most nutrient dense?
- vegetables (non starchy)
- also usually rich in phytochemicals
What is Canada’s food guide and a bit of its history/context?
- july 1942
- there is also a first nations, inuit, and metis food guide
- the official “food rules”
what does canada’s food guide recommend people eat less of?
- refined grains
- saturated fats, trans fats, and cholesterol
- added sugars
how do you achieve adequacy, balance, and variety through the food groups?
- adequate: micro and macronutrients
- balance: ensuring one type of food is not eaten in excess and others not eaten
- variety: many choices in each group
What is discretionary calorie allowance?
- it is the difference between the calories needed to mainain weight and those needed to supply nutrients
- discretionary calorie allowance- people may choose
- extra servings of the same nutrient dense foods that make the. base of the diet
- some less nutrient dense foods they may desire
- fats: with the recommended limits for saturated fat and trans fat
- added sugars
- alcohol within limits
What is TPN? What is a consequence of it?
- Total parenteral nutrition
- can cause fatty liver
Why or why not is alcohol or nutrient?
not a nutrient since it interferes with body processes
