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HLTH 230 > Week 1 > Flashcards

Week 1 Flashcards

1
Q

nutrition

A

the study of nutrients and other biologically active components in foods and in the body

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2
Q

diet

A

foods (including beverages) a person usually eats and drinks

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3
Q

classes of nutrients

A
  1. water
  2. fats
  3. minerals
  4. carbs
  5. protein
  6. vitamins
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4
Q

essential nutrients

A

nutrients that the body cannot make or the body cannot make sufficient quantities of so we need to get those nutrients from food

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5
Q

what do the best kinds of foods do

A

support growth and maintenance of the body
- strong muscles and bones, healthy skin, etc.

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6
Q

malnutrition

A

any condition caused by…
1. excess or deficient food energy or nutrient intake
2. imbalance of nutrients

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7
Q

malnutrition categories

A
  1. undernutrition
  2. over nutrition
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8
Q

undernutrition

A

nutrient or energy deficiencies

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9
Q

overnutrition

A

nutrient or energy excesses

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10
Q

2 lifestyle habits that influence long-term health more than diet

A
  1. smoking/tobacco use
  2. alcohol consumption
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11
Q

four leading causes of death in Canada

A
  1. cancer
  2. heart disease
  3. cerebrovascular disease (stroke)
  4. accidents
    ***1-3 are influenced by diet and nutrition
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12
Q

what influences the risk of developing chronic diseases?

A
  1. genetics
  2. lifestyle
  3. diet
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13
Q

genetics and nutrition and disease

A
  • some diseases are purely hereditary, but some can be influenced by diet (type I diabetes)
  • some diseases are purely dietary (vitamin deficiencies)
  • some are influenced by both (hypertension)
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14
Q

nutritional genomics (molecular nutrition/nutrigenomics)

A

science of how nutrients affect the activity of genes and how genes affect the activity of nutrients

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15
Q

what does nutrition genomics do?

A

helps determine an individual’s specific nutrient needs for health, fighting disease, etc.
- helps us know what diet is right for you

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16
Q

factors affecting health

A
  1. tobacco use
  2. alcohol use
  3. substance use
  4. PA
  5. sleep
  6. stress
  7. conditions at home and work (air and water quality)
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17
Q

what is energy?

A

the capacity to do work
- body requires it to move

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18
Q

where does energy come from?

A

indirectly from the sun via plants
- eat plants
- eat animals that eat plants

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19
Q

what is food energy measured in?

A

calories (kcals)

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20
Q

is alcohol a nutrient?

A

NO - interfere with body processes
- provides energy (7 kcal/gram)

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21
Q

macronutrients

A

required in relatively large amounts per day (grams/day)
- carbs, proteins, fat and water (water is needed in LARGER amounts)

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22
Q

micronutrients

A

required in small amounts per day (milligrams or micrograms/day)
- vitamins and minerals

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23
Q

essential nutrients example

A

nutrients a person must obtain from food because sufficient amounts cannot be made by the body
- ex. vitamin D

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24
Q

inorganic nutrients

A

nutrients that contain no carbon
- water and minerals
- elements on the periodic table

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25
Q

organic nutrients

A

carbon containing nutrients
- carbs, lipids, protein, vitamins

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26
Q

energy yielding nutrients

A

nutrients that can be broken down to provide energy to the body
- carbs, lipids, protein

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27
Q

vitamins and minerals

A

regulators that assist in all body processes, such as digesting food and healing wounds
- NOT ENERGY YIELDING

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28
Q

energy from carbs

A

4 kcal/g

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29
Q

energy from protein

A

4 kcal/g

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30
Q

energy from fat

A

9 kcal/g

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31
Q

energy from alcohol

A

7 kcal/g

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32
Q

can we live on supplements only?

A

YES
- they contain micronutrients and macronutrients but they are not superior to real foods
- essential to help sick people survive
- do not contain all the non-nutrients in food that may be beneficial (chemicals)

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33
Q

elemental diets

A

diets composed of purified ingredients can supply all the nutrients to people who cannot eat food

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34
Q

disadvantages of supplements

A

can lead to medical complications

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35
Q

what happens to the digestive tract when living on supplements only?

A

digestive tract is a dynamic system that responds to food it receives (sight, aroma, taste)
- if only fed through a vein - the digestive organs atrophy (due to lack of stimulation)

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36
Q

what does lack of digestive tract stimulation cause?

A

weakens the body defences against certain infections

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37
Q

non-nutrients

A

includes phytochemicals

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38
Q

phytochemicals

A

non-nutrient compounds that are found in plant-derived foods and have biological activity in the body
- contribute to colour, taste, etc.
- reduce disease

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39
Q

example of phytochemical

A

blueberries - purple color

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40
Q

challenge of choosing foods

A
  1. well-planned meals can be pleasurable and nutritious
  2. previously limited foods are now a huge abundance
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41
Q

enriched/ fortified foods

A

food which have had nutrients added
- “if starting material is a whole food (milk or a whole grain) it may be nutritious”
- “if starting material is high in fat or sugar it may be less nutritious”

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42
Q

functional foods

A

foods known to possess nutrients or non-nutrients that might lend protection against diseases
ex. oatmeal

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43
Q

natural foods

A
  • doesn’t mean its good cause its natural
  • often used in advertising
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44
Q

superfoods

A

often used in fads
- no such thing

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45
Q

processed foods

A

foods subject to any milling, alteration in texture, additives, cooking or others
- often rich in sugar, salt, saturated fat
- may or may not be nutritious depending on starting food

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46
Q

nutraceutical

A

product that has been isolated from food often sold in pill form
- fish oil, cranberry pill

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47
Q

staple foods

A

foods used frequently or daily
- differs for everyone `

48
Q

5 key characteristics to recognizing a healthy diet

A
  1. adequacy
  2. balance
  3. calorie-control
  4. moderation
  5. variety
49
Q

adequacy in nutrition

A

providing all the essential nutrients, fibre, and energy in sufficient amounts to maintain health and body weight

50
Q

balance in nutrition

A

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

51
Q

calorie-control in nutrition

A

control of energy intake

52
Q

nutrient density

A

measure of the nutrients provided per kcalorie of food
- the more nutrients and fewer calories, the higher the nutrient density (veggies)

53
Q

moderation in nutrition

A

dietary characteristic of providing constituents within set limits, not to excess
- sugar, types of fat, salt

54
Q

variety in nutrition

A

providing a wide selection of foods
- increases the likelihood a diet will be adequate in nutrients
- can make diet more interesting
- minimizes exposure to some toxins

55
Q

why people choose foods

A
  1. cultural and social meaning attached to food
    - traditional cuisines and foodways
  2. symbolism of sharing ethnic foods
  3. omnivore
  4. vegetarian
  5. vegan
  6. pescatarian or pescovegetarian
56
Q

foodways

A

sum of a culture’s habits, customs, beliefs and preferences concerning food

57
Q

omnivore

A

a person who eats of both plant and animal origin, including animal flesh

58
Q

vegetarian

A

excludes animal flesh and possibly other animal products such as milk, cheese and eggs from their diet

59
Q

vegan

A

includes only foods from plant sources, such as veggies, grains, legumes, fruit, nuts and seeds

60
Q

pescatarian

A

includes fish and seafood but excludes meat and poultry

61
Q

factors that drive food choices

A
  1. convenience
  2. advertising
  3. availability
  4. economy (money, buying cheaper options)
  5. emotional comfort
  6. habit (especially breakfast)
  7. personal preference (may have a genetic component)
  8. positive associations
  9. region of country
  10. social pressure
  11. values or beliefs
  12. weight
  13. nutritional value
62
Q

can you trust the media to deliver media news?

A

NO
- report ideas before fully tested
- misunderstanding due to lacking science background
- sensationalized

63
Q

reading nutrition news with an educated eye

A
  1. study should be published in peer-reviewed journal
  2. should state purpose of study, limitation and methods
  3. define subjects
  4. describe previous research
  5. does it make common sense?
64
Q

registered dietitian

A

must meet rigorous practice standards

65
Q

nutritionist

A

anyone who can legally provide nutrition information and call themselves s nutritionist

66
Q

nutrition assessment components

A
  1. health and diet history (usual intake)
  2. anthropometric measurements (weight, height, wc)
  3. lab test data, etc. (blood glucose, iron, etc.)
  4. socio-economic/social information
67
Q

nutrition assessment

A

comprehensive analysis of nutritional status

68
Q

eating well

A
  • easy in theory (get nutrients, avoid bad and exercise)
  • harder to put into practice
69
Q

primary deficiency

A

a nutrient deficiency caused by inadequate dietary intake of a nutrient
- vegan without fortifies vitamin B12

70
Q

secondary deficiency

A

a nutrient deficiency not caused by inadequate intake but something else such as a disease condition or drug interaction that might reduce absorption
- elderly lacking B12

71
Q

B12 and aging

A

as you age you produce inadequate intrinsic factor for vitamin B12 to bind to
- still intaking B12 but it isn’t being absorbed

72
Q

nutrient recommendations

A

standards for measuring healthy people’s energy and nutrient intakes
- used to assess intakes and offer advice on amounts to consume

73
Q

dietary reference intakes (DRI)

A

used for recommendations in Canada and US
- set of 6 lists of values of nutrient intake values for healthy people
- used to plan and assess diets

74
Q

6 lists of values under the DRI

A
  1. estimated average requirements (EAR)
  2. recommended dietary allowances (RDA)
  3. adequate intakes (AI)
  4. tolerable upper intake levels (UL)
  5. chronic disease risk reduction (CDRR)
  6. acceptable macronutrient density ranges (AMDR)
75
Q

what do you do if you don’t know EAR?

A

cannot find RDA
- use AI instead even though there is more evidence with RDA

76
Q

recommended dietary allowance (RDA)

A

the average daily nutrient intake level that meets needs of nearly all (97-98%) healthy people in a particular life stage and sex group
- nutrient intake goals for individuals

77
Q

how is the RDA derived

A

from the EAR

78
Q

adequate intakes (AI)

A

the recommended average daily nutrient intake level based on the intakes of healthy people in a particular life stage and sex group and assumes to be adequate
- nutrient intake goals for individuals

79
Q

when is the AI used

A

when insufficient evidence for an EAR and therefore RDA

80
Q

estimated average requirements (EAR)

A

the average daily nutrient intake estimated to meet the requirement of HALF (50%) of healthy individuals in a particular life stage and sex group
- used in research and policy making
- basis for RDA’s

81
Q

tolerable upper intake levels (UL)

A

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 out person at risk if nutrient toxicity

82
Q

do all nutrients have a UL

A

NO
- does not mean it is safe in any amount

83
Q

chronic disease risk reduction (CDRR)

A

new DRI category based on chronic disease risk
ex. keeping sodium intake below CDRR will reduce risk of chronic disease for the otherwise healthy population while intakes above it will increase risk

84
Q

what is the only nutrient under CDRR

A

sodium

85
Q

acceptable macronutrient distribution ranges (AMDR)

A

values for carbs, fat and protein expressed as % 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 risk of chronic diseases

86
Q

% of total daily caloric intake

A
  1. 45-65% energy intake from carbs (not simple sugars)
  2. 20-35% energy intake from fat
  3. 10-35% energy intake from protein
87
Q

what specific set of people did the DRI set separate recommendations for?

A
  1. pregnancy
  2. lactation
  3. infants
  4. children
  5. specific age ranges
  6. sex
88
Q

understand DRI intake recommendations

A
  1. apply to healthy people
  2. advises adjusting nutrient intake if smoking or vegetarian, etc.
  3. values are set to prevent chronic diseases
  4. values are based on probability and risk
  5. based on scientific research
  6. set to specific indicators of nutrient adequacy
89
Q

for healthy people what diet recommendation is most adequate?

A

diet that consistently provides the RDA or AI amount for a nutrient

90
Q

why do the recommendations apply only to healthy people?

A
  • designed for health maintenance and disease prevention not to restore health
  • not for repletion of nutrients in those with deficiencies
91
Q

therapeutic diets

A

take into account the increased nutrient needs imposed by certain medical conditions

92
Q

estimated energy requirements (EER)

A

the average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, sex, weight
- no UL for energy

93
Q

why is there no UL for energy

A

even small amounts of excess energy consumed day after day cause weight gain and associated disease

94
Q

DRI recommendations for daily PA

A

for weight control and other health benefits, CRI recommends 60 minutes of moderate activity each day

95
Q

Canadas PA guidelines (age 18-64)

A
  1. 150 min of MVPA/week in bouts of 10 min or more
  2. add muscle and bone strengthening activities using major muscle groups 2 days/week
  3. more PA provides greater health benefits
96
Q

benefits of being physically active

A
  1. more restful sleep
  2. better nutritional health (take in more food when expelling more energy)
  3. improved body composition
  4. improved bone density
  5. enhanced resistance to colds and infections
  6. lower risk of some types of cancer
  7. stronger circulation and lung function
  8. lower risk of CVD and diabetes
  9. longer life and higher quality of life in later years
97
Q

nutrient density

A

measure of nutrients provided /kcalorie of food
- helps distinguish between more and less nutritious foods
- helps people add bulk without a lot of calories

98
Q

what foods are most nutrient dense?

A

vegetables (non-starchy)
- also usually rich in phytochemicals

99
Q

Canada’s food guide

A

provides a daily healthy eating pattern including a variety of healthy foods from 3 food categories
- helps reduce the development of chronic diseases

100
Q

policy development of the new food guide

A

officials from health canadas office office of nutrition policy and promotion did not meet with representatives from food and beverage industry
- so there was no influence from Health Canada

101
Q

new food guide recommendations

A
  1. have plenty of veggies and fruits
  2. eat protein foods
  3. make water your drink of choice
  4. choose whole grain foods
102
Q

healthy eating recommendations - orientation of eating

A
  1. be mindful if your eating habits
    - take time to eat
    - notice when you are hungry and full
  2. cook more often
  3. enjoy your food
  4. eat with others
103
Q

healthy eating recommendations - habit to eat variety

A
  1. eat plenty of veggies, fruits, whole grains, and protein (plant protein more)
    - healthy fats instead of saturated
  2. limit highly processed foods
  3. make water your drink of choice
  4. use food labels
  5. be aware that food marketing can influence your choices
104
Q

revision of Canada’s food guide

A
  • relevant to all Canadians, including indigenous
  • First Nations, Inuit, Metis
105
Q

how can food guide help me eat well, live well?

A
  1. nutritious food can reflect cultural preferences and food traditions
  2. traditional food improves diet quality among indigenous people
  3. eating with others can bring enjoyment to healthy eating and can foster connections between generations and cultures
106
Q

traditional food

A
  • trad food and the way they are obtained is linked to culture, identity, way of life and overall health
  • may be trapped, fished, hunted, harvested, or cultivated
107
Q

how is eating with others beneficial?

A
  • reinforces positive eating habits (especially for children) - parents and caregivers are key role models
  • leads children to cook and participate in food preparation
108
Q

what is recommended Canadians choose more?

A
  1. veggies (green and orange ones especially)
  2. fruits
  3. protein foods such as beans, lentils, tofu, lean meats and low-fat dairy
  4. whole-grain foods
  5. water as the drink of choice
109
Q

what is recommended Canadians choose less?

A
  1. refined grains
  2. saturated fats, trans fats and cholesterol
  3. added sugars
110
Q

what 3 things do image and recommendations on the food guide help ensure?

A
  1. adequate: micro and macronutrients
  2. balance
  3. variety: many choices in each group
111
Q

discretionary calorie allowance

A

balance of calories remaining in a persons allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods

112
Q

example of discretionary calorie allowance

A

individual gets 2000 kcal/day
- gets 1800 kcal of nutrients needed
- still has 200 kcal discretionary calorie allowance
- typically fill that with other things such as alcohol, sugars or don’t at anything to “lose weight”

113
Q

physically active people and discretionary calorie allowance

A

physically active people burn more kcal each day and there have more discretionary kcal
- people who need fewer kcal to maintain weight = fewer discretionary kcal

114
Q

achieving moderation with nutrient density

A
  1. choose most nutrient dense foods in each group
  2. unprocessed foods and lightly processed foods are the bests
  3. having foods high in fat, sugar and salt in moderation
115
Q
A

HLTH 230 (9 decks)

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