week 2 Flashcards
what are exchange systems and what can they be useful for?
- foods with a similar amount of carbohydrate per serving size are group together
- can be useful for diet planning
what are the two ways nutrition facts table present information?
- absolute quantities (such as grams)
- percentages of standards (% daily values)
what are daily values?
- are based on recommended daily intakes for vitamins and minerals or reference standards for carbs, protein, fats, fibre, sodium
the daily values are of 2 types
1. some suggest an intake goal to strive for, such as those for fibre, protein, vitamins and most minerals
2. pthers consitute healthy daily maximums, such as those for cholesterol, total fat, the sum of saturated fat and trans fat and sodium
what calorie diet is the % daily values based on
based on 2,000 calorie diet
what are the two types nutrition claims include?
- nutrient content claims: may highlight a nutrition feature of a food such as light, low, less, free
- health claims: include two types of claims
- disease reduction claims
- function claims (nutrient function claims are a subset of this one)
what are nutrient content claims?
- must meet criteria for specific claims defined by Canada’s food and drug regulations
- examples: cholesterol free, source of fibre
what does the word “free” mean on a food label?
an amount so small, health experts consider it nutritionally insignifigant
what does the word “sodium free” on a food label mean?
less than 5mg of sodium
what does the word “cholesterol free” mean on a food label?
less than 2 mg of cholesterol, and low in saturated fat (includes a restriction of trans fat)
not necessarily low in fat
what does the word “low” mean on a food label?
always associated with a very small amount
what does “low fat” mean on a food label?
3g of fat or less
what does “low in saturated fat” mean on a food label?
2g or less of saturated and trans fat combined
What are disease reduction claims?
- highlight a relationship between consumption of a food or ingredient and a person’s health
- quite restricted in canada
- require a scientifically established relationship between diet and reduction in chronic disease
- ex. sodium and potassium and the link to high blood pressure
what are function claims?
- describe the roles of a food or food constituent has on the normal functions or biological activities of the body
what are nutrient function claims?
a subset of function claims and describe the well established roles of energy or nutrients that are essential for the maintenance of good health or for normal development and growth
What was the nutrition facts table that ended in 2022?
- all the information on this label is based on specific amount of food
- lists kcalories and 13 core nutrients
- the % daily value gives context to the actual amount of a nutrient
- more nutrients may be listed on some labels
why did they decide to make changes to the nutrition facts table and what were those changes (7 changes)?
- food industry had 5 years to make the changes (done by dec 14 2021)
- 1 year extension was granted due to covid (dec 14 2022)
- was inspected by CFIA (canadian food inspection agency)
changes included
* making serving sizes more consistent (easier comparison)
* revising the daily value
* adding a new daily value for total sugar
* adding potassium to the list of required nutrients
* removing vitamin A and C
* Adding mg for calcium, potassium and iron
* adding a footnote at the bottom about % value
What changes were made to the list of ingredients on the new food labels include?
- grouping sugars based ingredients in brackets after the name sugars
- listing food colours by the individual common names
what do sugars include?
- all the sugars in ur mind
- fruit juice concentrates and puree concentrates that are added to replace sugars in foods
what are foods that are usually exempt from carrying a nutrition facts table? (4 things to think of)
- beverages with an alcohol content over o.5%
- foods that contain very few nutrients, such as spices and vinegar
- raw single ingredient meat, marine, or freshwater animal product
- foods sold only in the retail establishment where the product is oreoared and processed from its ingredients
what is front-of-package nutrition labelling?
- by Jan 1st 2026 a front of package symbol will be required on foods high in at least one of the following
-sodium
-sugars
-saturated fats
this is because:
* frequeny intake in foods high in sodium, sugars, and sat fats are linked to increased health risks
* help shoppers make fast and informed choices
* support health professionals in educating canadians
which foods will be exempt for technical reasons? how come?
from front package label
- packaged individual portions that are only intended to be served by a resturant or other commerical enterpride to accompany meals or snacks (ex. individually portioned crackers with soup)
- milk and cream sold in refillable glass containers
- foods in very small packages
- raw, single ingredient whole cuts of meat, poultry and fish that do not carry a nutrition facts table
- foods with a protective effect on health
- certain dairy products
- raw single ingredient groups meats and poultry
- butter, sugar, salt
which places need to have calories on their menus and why?
- as of jan 1st 2017
- food service chains with 20 or more locations in ontario required to post the number of calories in the standard food and drink items they sell
- fast food resturants, coffee shops, resturants, bakeries, grocery stores, movie theatres
- businesses had to post the amount of caloried adults, youth, and children are supposed to eat amount of calories per day
What are the impacts of phytochemicals in foods?
- sensory prop.
- acting as antioxidants
- mimicking hormones
- altering blood constituents that could protect against some diseases
- concentrated supplements of phytochemicals can be toxic when taken in a too high dose
research suggests plant based foods abundant in phytochemicals may be negative in health? true or false?
FALSE
they may PROMOTE health
what are some foods high in phytochemicals that are thought to promote health?
- whole foods
- wine
- tea
- chocolate
- soybeans
- flaxseed
- tomatoes
- garlic
what is chocolate in terms of phytochemicals in food?
- dark chocolate contains a flavonoid antioxidant that could potentially lower the risk of blood clotting
- rich in sugar and saturated fat
- recommendation:
what are tomatoes in regards to phytochemicals promoting health?
- eating tomato based meals weekly lowers the risks of esophageal, prostate, and stomach cancers compared to not eating them
- lycopene may inhibit cancel cell reproduction and protect against sun rays
- lycopene found in tomatoes, papya, pink grapefruit, watermelon
what is garlic in regards to phytochemicals promoting health?
- has organosulfur compounds that may inhibit cancer in lab animals
- studies on garlic supplements have disappointing results
What are phytochemical bioactive compound supplements?
- phytochemicals can alter body functions
- best known and effective sources of phytochemicals are food, and not supplements
What is flavor?
- the total sensory impresion when food is eaten
- includes: aroma, texture, temperature, taste
,Why do people enjoy sugars, salt, and fats? And not like bitterness?
- sugar: provide energy for brain
- fats: provide energy and essential nutrients
- salt:assures the consumption of sodium and chloride
- not like bitterness: discourages consumption of foods containing bitter toxins
What does it mean that the digestive system digests and absorbs food?
digest: to break molecules of food into smaller molecules
absorb: the movement of nutrients into intestinal cells after digestion
what is the digestive tract and system?
tract: a flexible muscular tube extending from mouth to anus
digestive system: absorb nutrients, absorb some non-nutrients, some substaces are not absorbed (ex. fibre)
*main job is so digest food into its components, absorb, and excrete
Where does digestion begin?
- in the mouth
- chewing shreds food into small pieces to swallow
- saliva added: softens rough/sharp foods, moistens and coats food, makes it slippery
- mastication releases nutrients trapped intside indigestible skins
what is peristalsis?
- wave like muscular squeezing (esophagus, stomach, small intestine)
- begins with tongue’s movement, then esophagus, and pushes food along digestive tract
what does the stomach and intestines do together do for foods? (simple)
liquefy foods
what is at the base of the esophagus and what does it do?
- sphincter
- lower esophageal sphincter
- prevents reflux of stomach contents into the esophagus
what is chyme?
- basically liquified food
- a result of mechanical and chemical breakdown
- released into the small intenstine little by little when the pyloric valve (sphincter) opens
- squirted forcefully into small intenstine
where does the majority of absorption occur and howcome?
- small intenstine
- due to segmentation
segmentation: alternating forward and backward movement allows for greater contact between partially digested food and intenstinal juices and enzymes
What is the large intenstine and its role in diegstion?
- large intestine=colon
- digestion and absorption is almost finished once intestinal contents arrive in colon
- colon primarily reabsorbs water but also absorbs some minerals
- fibre and undigested minerals make up the feces
- the rectum stores feces material that is later excreted
how long is the transit from mouth to rectum take?
1-3 days
What is the chemical aspect of digestion in the mouth?
- Salivary amylase: an enzyme that breaks down starch
- lingual lipase: begins digestion of fat, very minor role but important for infants
- saliva: helps maintain teeth (neutralizes acids produced by oral bacteria)
where does protein digestion begin?
stomach
why does the stomach release gastric juice?
- gastric juice: mix of water, enzymes, and HCL
- needed to activate a pepsin (protein digesting enzyme)
- denaturation of proteins
how is the digestive tract protected from acid?
mucus
what is the role of hormonal messengers in the small intenstine?
- stimulate the gallbladder to release bile into the intenstine
- bile: emulsified produced in the liver and stored in gall bladder
- CCK release is stimulate by fat or protein in small intestine
- stimulate the pancreas to release pancreatic juice
- pancreatic juice: contain enzymes and bicarbonate (digest carbs, protein, fat, and neutralize stomach acid)
What does each swallow trigger?
peristalsis
what is microbiota?
refers to the mix of microorganisms of a community (ex. those in digestive tract)
could have many body systems (ex. communicate with muscle, adipose tissues, the brain, immune system)
what are probiotics vs prebiotics?
- probiotics: consumable products containing live microorganisms in sufficient numbers to alter the bacterial colonies of the body in ways believed to benefit health
- prebiotics: substances that may not be digestible by the host, suchas fibre, but serves as food for probiotic bacteria and thus promote growth
What is the small intenstine lined with and why?q
villia and microvilli
* microvillie extend from villi
* increase SA for absoprtion
* nutrients pass through the cells of the villi
what is the role of blood vessels?
transport most of the products of carbohydrates and protein digestion, most vitamins and minerals to the liver
what are lympathic vessels?
transport most of the products of fat digestion (large components), later delivered into the bloodstream
Why does belching, gas, and hiccups occur?
- hiccups are spasm of vocal cords and diaphragm
- gas may be caused by air swallowed during eating, some veggies, beans and by milk prodcuts (those with lactose introlerance)
what is heartburn and why does it occur
- GERD: gastroesophageal reflux disease
- reflux of acidic stomach contents into esophagus
- acids burns unprotected surface of esophagus
- lying down can cause this
- excess body fat can squeeze the stomach causing acid to back up
what are factors that can lead to heartburn?
- overeating
- coffee
- fat
- chocolate
- alcohol
- smoking
- hot components of chili peppers
why if GERD left untreated can become dangerous?
- may increase the risk of esophageal cancer
- treatment may require surgery or management with medication
what is an ulcer?
potential problem with digestion
- an erosion in the layers of cells that form a lining
- bacterium that causes stomach ulcer may also have a role in stomach cancer
- treatment involves antibiotics
What is an ulcer?
- an erosion in the laters of cells that form a lining
- the bacterium that cuses stomach ulcer may also have a role in stomach cancer
- treatment involves antibiotics
what is a hernia?
- a protrusion of an organ or body part through the wall of the body chamber that normally contains the organ
- a hernia can cause food to back up into the esophagus
- hernias may require surgery
What is choking? what is the prevention?
- food loged in the trachea and blocks the passage of air
prevention
* cut food into small pieces
* never attempt to eat when breathing hard
* learn heimlich maneuvere
what is dysphagia?
- difficulty in swallowing
- sometimes seen in individuals with ALS, parkinson’s disease, or following a stroke
what is constipation?
- infrequent difficult bowel movements
- often caused by diet, inactivity, dehydration, or medication
- chronic constipation associated with increased risk of colon cancer
what are preventative/treatment measures for constipation?
- defecate when needed (waiting causes to more water being extracted from feces, making feces harder)
- consume sufficient fibre to create softer, bulkier stools that stimulate muscle contraction
- drink fluids (water)
- be physically active
What is IBS?
- irritable bowel syndrome
- intermittent disturbance of bowel function
- may be associated with diet, lack of physical activity, or psycological stress
- low FODMAP diet
- crohn’s and colitis
What does the liver do with wastes?
- sends them to the digestive tract with bile, to leave the body with feces
- prepares the wastes to be sent to the kidneys for disposal in the urine
what are the importance and roles of the kidney’s?
- waste and water removal
- filter blood
- waste becomes concentrated in the urine, which travels through the tubes to the bladder to be emptied
- excretion or retention of sodium by the kidney’s is a vital part of body’s blood pressure controlling mechanism
- regulate fluid volue
- kidney function is regulated by hormones
what are the two forms excess energy containing nutrients are stored?
- glycogen: storage of some excess carbohydrate
- fat: storage of excess fat, protein, and carbohydrate
where is excess fat stored?
in cells of adipose tissue
why should someone have a source of carbohydrates at intervals throughout the day?
the liver has less than one day’s supply of glycogen, will need to be replenished
