Week 1 Flashcards
nutrition
the study of nutrients and other biologically active components in foods and in the body
diet
foods (including beverages) a person usually eats and drinks
classes of nutrients
- water
- fats
- minerals
- carbs
- protein
- vitamins
essential nutrients
nutrients that the body cannot make or the body cannot make sufficient quantities of so we need to get those nutrients from food
what do the best kinds of foods do
support growth and maintenance of the body
- strong muscles and bones, healthy skin, etc.
malnutrition
any condition caused by…
1. excess or deficient food energy or nutrient intake
2. imbalance of nutrients
malnutrition categories
- undernutrition
- over nutrition
undernutrition
nutrient or energy deficiencies
overnutrition
nutrient or energy excesses
2 lifestyle habits that influence long-term health more than diet
- smoking/tobacco use
- alcohol consumption
four leading causes of death in Canada
- cancer
- heart disease
- cerebrovascular disease (stroke)
- accidents
***1-3 are influenced by diet and nutrition
what influences the risk of developing chronic diseases?
- genetics
- lifestyle
- diet
genetics and nutrition and disease
- 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)
nutritional genomics (molecular nutrition/nutrigenomics)
science of how nutrients affect the activity of genes and how genes affect the activity of nutrients
what does nutrition genomics do?
helps determine an individual’s specific nutrient needs for health, fighting disease, etc.
- helps us know what diet is right for you
factors affecting health
- tobacco use
- alcohol use
- substance use
- PA
- sleep
- stress
- conditions at home and work (air and water quality)
what is energy?
the capacity to do work
- body requires it to move
where does energy come from?
indirectly from the sun via plants
- eat plants
- eat animals that eat plants
what is food energy measured in?
calories (kcals)
is alcohol a nutrient?
NO - interfere with body processes
- provides energy (7 kcal/gram)
macronutrients
required in relatively large amounts per day (grams/day)
- carbs, proteins, fat and water (water is needed in LARGER amounts)
micronutrients
required in small amounts per day (milligrams or micrograms/day)
- vitamins and minerals
essential nutrients example
nutrients a person must obtain from food because sufficient amounts cannot be made by the body
- ex. vitamin D
inorganic nutrients
nutrients that contain no carbon
- water and minerals
- elements on the periodic table
organic nutrients
carbon containing nutrients
- carbs, lipids, protein, vitamins
energy yielding nutrients
nutrients that can be broken down to provide energy to the body
- carbs, lipids, protein
vitamins and minerals
regulators that assist in all body processes, such as digesting food and healing wounds
- NOT ENERGY YIELDING
energy from carbs
4 kcal/g
energy from protein
4 kcal/g
energy from fat
9 kcal/g
energy from alcohol
7 kcal/g
can we live on supplements only?
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)
elemental diets
diets composed of purified ingredients can supply all the nutrients to people who cannot eat food
disadvantages of supplements
can lead to medical complications
what happens to the digestive tract when living on supplements only?
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)
what does lack of digestive tract stimulation cause?
weakens the body defences against certain infections
non-nutrients
includes phytochemicals
phytochemicals
non-nutrient compounds that are found in plant-derived foods and have biological activity in the body
- contribute to colour, taste, etc.
- reduce disease
example of phytochemical
blueberries - purple color
challenge of choosing foods
- well-planned meals can be pleasurable and nutritious
- previously limited foods are now a huge abundance
enriched/ fortified foods
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”
functional foods
foods known to possess nutrients or non-nutrients that might lend protection against diseases
ex. oatmeal
natural foods
- doesn’t mean its good cause its natural
- often used in advertising
superfoods
often used in fads
- no such thing
processed foods
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
nutraceutical
product that has been isolated from food often sold in pill form
- fish oil, cranberry pill
staple foods
foods used frequently or daily
- differs for everyone `
5 key characteristics to recognizing a healthy diet
- adequacy
- balance
- calorie-control
- moderation
- variety
adequacy in nutrition
providing all the essential nutrients, fibre, and energy in sufficient amounts to maintain health and body weight
balance in nutrition
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 in nutrition
control of energy intake
nutrient density
measure of the nutrients provided per kcalorie of food
- the more nutrients and fewer calories, the higher the nutrient density (veggies)
moderation in nutrition
dietary characteristic of providing constituents within set limits, not to excess
- sugar, types of fat, salt
variety in nutrition
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
why people choose foods
- cultural and social meaning attached to food
- traditional cuisines and foodways - symbolism of sharing ethnic foods
- omnivore
- vegetarian
- vegan
- pescatarian or pescovegetarian
foodways
sum of a culture’s habits, customs, beliefs and preferences concerning food
omnivore
a person who eats of both plant and animal origin, including animal flesh
vegetarian
excludes animal flesh and possibly other animal products such as milk, cheese and eggs from their diet
vegan
includes only foods from plant sources, such as veggies, grains, legumes, fruit, nuts and seeds
pescatarian
includes fish and seafood but excludes meat and poultry
factors that drive food choices
- convenience
- advertising
- availability
- economy (money, buying cheaper options)
- emotional comfort
- habit (especially breakfast)
- personal preference (may have a genetic component)
- positive associations
- region of country
- social pressure
- values or beliefs
- weight
- nutritional value
can you trust the media to deliver media news?
NO
- report ideas before fully tested
- misunderstanding due to lacking science background
- sensationalized
reading nutrition news with an educated eye
- study should be published in peer-reviewed journal
- should state purpose of study, limitation and methods
- define subjects
- describe previous research
- does it make common sense?
registered dietitian
must meet rigorous practice standards
nutritionist
anyone who can legally provide nutrition information and call themselves s nutritionist
nutrition assessment components
- health and diet history (usual intake)
- anthropometric measurements (weight, height, wc)
- lab test data, etc. (blood glucose, iron, etc.)
- socio-economic/social information
nutrition assessment
comprehensive analysis of nutritional status
eating well
- easy in theory (get nutrients, avoid bad and exercise)
- harder to put into practice
primary deficiency
a nutrient deficiency caused by inadequate dietary intake of a nutrient
- vegan without fortifies vitamin B12
secondary deficiency
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
B12 and aging
as you age you produce inadequate intrinsic factor for vitamin B12 to bind to
- still intaking B12 but it isn’t being absorbed
nutrient recommendations
standards for measuring healthy people’s energy and nutrient intakes
- used to assess intakes and offer advice on amounts to consume
dietary reference intakes (DRI)
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
6 lists of values under the DRI
- estimated average requirements (EAR)
- recommended dietary allowances (RDA)
- adequate intakes (AI)
- tolerable upper intake levels (UL)
- chronic disease risk reduction (CDRR)
- acceptable macronutrient density ranges (AMDR)
what do you do if you don’t know EAR?
cannot find RDA
- use AI instead even though there is more evidence with RDA
recommended dietary allowance (RDA)
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
how is the RDA derived
from the EAR
adequate intakes (AI)
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
when is the AI used
when insufficient evidence for an EAR and therefore RDA
estimated average requirements (EAR)
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
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 out person at risk if nutrient toxicity
do all nutrients have a UL
NO
- does not mean it is safe in any amount
chronic disease risk reduction (CDRR)
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
what is the only nutrient under CDRR
sodium
acceptable macronutrient distribution ranges (AMDR)
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
% of total daily caloric intake
- 45-65% energy intake from carbs (not simple sugars)
- 20-35% energy intake from fat
- 10-35% energy intake from protein
what specific set of people did the DRI set separate recommendations for?
- pregnancy
- lactation
- infants
- children
- specific age ranges
- sex
understand DRI intake recommendations
- apply to healthy people
- advises adjusting nutrient intake if smoking or vegetarian, etc.
- values are set to prevent chronic diseases
- values are based on probability and risk
- based on scientific research
- set to specific indicators of nutrient adequacy
for healthy people what diet recommendation is most adequate?
diet that consistently provides the RDA or AI amount for a nutrient
why do the recommendations apply only to healthy people?
- designed for health maintenance and disease prevention not to restore health
- not for repletion of nutrients in those with deficiencies
therapeutic diets
take into account the increased nutrient needs imposed by certain medical conditions
estimated energy requirements (EER)
the average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, sex, weight
- no UL for energy
why is there no UL for energy
even small amounts of excess energy consumed day after day cause weight gain and associated disease
DRI recommendations for daily PA
for weight control and other health benefits, CRI recommends 60 minutes of moderate activity each day
Canadas PA guidelines (age 18-64)
- 150 min of MVPA/week in bouts of 10 min or more
- add muscle and bone strengthening activities using major muscle groups 2 days/week
- more PA provides greater health benefits
benefits of being physically active
- more restful sleep
- better nutritional health (take in more food when expelling more energy)
- improved body composition
- improved bone density
- enhanced resistance to colds and infections
- lower risk of some types of cancer
- stronger circulation and lung function
- lower risk of CVD and diabetes
- longer life and higher quality of life in later years
nutrient density
measure of nutrients provided /kcalorie of food
- helps distinguish between more and less nutritious foods
- helps people add bulk without a lot of calories
what foods are most nutrient dense?
vegetables (non-starchy)
- also usually rich in phytochemicals
Canada’s food guide
provides a daily healthy eating pattern including a variety of healthy foods from 3 food categories
- helps reduce the development of chronic diseases
policy development of the new food guide
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
new food guide recommendations
- have plenty of veggies and fruits
- eat protein foods
- make water your drink of choice
- choose whole grain foods
healthy eating recommendations - orientation of eating
- be mindful if your eating habits
- take time to eat
- notice when you are hungry and full - cook more often
- enjoy your food
- eat with others
healthy eating recommendations - habit to eat variety
- eat plenty of veggies, fruits, whole grains, and protein (plant protein more)
- healthy fats instead of saturated - limit highly processed foods
- make water your drink of choice
- use food labels
- be aware that food marketing can influence your choices
revision of Canada’s food guide
- relevant to all Canadians, including indigenous
- First Nations, Inuit, Metis
how can food guide help me eat well, live well?
- nutritious food can reflect cultural preferences and food traditions
- traditional food improves diet quality among indigenous people
- eating with others can bring enjoyment to healthy eating and can foster connections between generations and cultures
traditional food
- 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
how is eating with others beneficial?
- reinforces positive eating habits (especially for children) - parents and caregivers are key role models
- leads children to cook and participate in food preparation
what is recommended Canadians choose more?
- veggies (green and orange ones especially)
- fruits
- protein foods such as beans, lentils, tofu, lean meats and low-fat dairy
- whole-grain foods
- water as the drink of choice
what is recommended Canadians choose less?
- refined grains
- saturated fats, trans fats and cholesterol
- added sugars
what 3 things do image and recommendations on the food guide help ensure?
- adequate: micro and macronutrients
- balance
- variety: many choices in each group
discretionary calorie allowance
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
example of discretionary calorie allowance
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”
physically active people and discretionary calorie allowance
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
achieving moderation with nutrient density
- choose most nutrient dense foods in each group
- unprocessed foods and lightly processed foods are the bests
- having foods high in fat, sugar and salt in moderation
