week 2 Flashcards
what are the diet planning principles?
adequacy, balance, energy, nutrient density, moderation, and variety
what is adequacy?
- provides a sufficient amount of nutrients and energy to generally healthy people
what is balance?
- consuming enough foods across the major food groups. helps ensure adequacy
what is energy (kcal) control?
amount of energy going into the body should balance with the energy being taken out of(exertion/movement)
- energy balance is needed for weight maintenance
what is nutrient density?
- the amount of nutrients present in food in comparison to energy (calories)
- higher nutrient density helps promote adequacy and energy balance
what is moderation?
- contributes to adequacy, balance and kcal control.
- promote intake of high nutrient-dense foods and eat low nutrient-dense foods less regularly
what is variety?
promotes adequacy, balance kcal control, nutrient density and moderation
- allows for an array of macro and micronutrients
what should you eat for vegetables and fruits?
- dark leafy greens (vitamin B)
- orange vegetables (vitamin A)
what protein foods should you eat
Plant-based proteins (more fibre and less saturated fats than animal-based)
what whole grains should you eat?
- refined grains such as white rice
- aim to consume grains or carbohydrates- baed foods with added sugar etc in moderation
what do food labels include (7)
- name of product
- contact info of manufacturer
- best before or expiry date
- nutrition facts table (mandatory)
- ingredient list (mandatory)
- approved nutrient claims
- priority allergens
what are the nutrition facts
- fat, saturated fat, trans fat
- cholesterol
- sodium
- carbohydrate
- fibre
-sugars - protein
- vitamin A and C
- potassium, calcium and iron
percent daily values
what are the 4 claims
- diet-related nutrient claims
- diet-related health claims
- function claim
- nutrient function claim
what is diet-related nutrient claims
- “source of fibre” - 2g or more of fibre per serving
- “sodium-free and salt-free”- less than 5mg of sodium per serving
- “cholesterol free” - less than 2 mg of cholesterol per saving and low saturated fat per serving
what is diet-related health claims
- disease reduction claim
what is a function claim?
statement about the benefits of consuming a nutrient or other component in a food
what is a nutrient function claim?
describes the role of energy/nutrients essential for maintaining good health or normal growth/development
what is the definition of a plant-based diet?
derives most of its protein from plant products, although some animal products may be included
what is a lacto-ovo-vegeterian?
includes milk, eggs, but excludes meat, poultry, fish and seafood
what is a pesco-vegetarian?
includes fish and seafood but excludes meat, poultry, and milk
what is vegan?
excludes all animal derived foods
what is vegetarian?
minimize meat, poultry, seafood, milk, and other animal-derived products
what are the health benefits of plant-based diets?
decreased risk of obesity, diabetes, hypertension, heart disease, and cancer
where does digestion start?
digestion starts in the mouth with mechanical and chemical digestion
what are the 3 parts of small intestine, and how long is it?
duodenum, jejunum, ileum
3 metres long
what happens in the stomach
- addition of digestive juices to form chyme
- pyloric sphincter- opens to release chyme into the small intestine
what happens in the large intestine?
- water reabsorption occurs
-ends at the rectum/anus - muscles/sphincters contract to hold contents in, relax to release
what is peristalsis?
- the contraction and relaxation of circular and longitudinal muscles along the GI tract
- 3 times per minute in the stomach/10 times per minute in the small intestine
what are the two esophageal sphincters?
upper: let food into the esophagus
lower: allow food into the stomach
where is the ileocecal sphincter and what does it do?
between small intestine and colon- allows emptying of contents from the small intestine
what does the anal sphincter do?
prevents continuous elimination
what are the 5 different organs that provide secretions to breakdown food into nutrients?
- salivary glands
- stomach
- pancreas
- liver (via gallbladder)
- small intestine
what is an enzyme?
- a protein that facilitates a chemical reaction
- enzyme gets recycled
- is a catalyst that remains unchanged in itself
what do digestive enzymes facilitate?
facilitate hydrolysis
what is hydrolysis
addition of water to break molecules into smaller pieces
what are the three common digestive enzymes?
- carbohydrase
- lipase
-protease
what is saliva?
- from salivary glands
- contains water, salts, mucus and enzymes
- salivary amylase starts the digestion of carbohydrates
- protects the teeth and linings of the mouth, esophagus and stomach from the bolus of food and enzymes that are working along the way
what is gastric juice?
- secreted in the stomach
- a mixture of water, enzymes, and HCL
what does HCL do?
- contributes to protein digestion
- protects the stomach from bacterial growth
- reflux in the esophagus can cause a sensation of heartburn
how is the stomach wall protected from acidity of HCL?
releases mucus and lines the inside of the stomach to protect from the acid
what does pancreatic juice contain and what does it do?
- contains enzymes that work on all three macronutrients
- contains sodium bicarbonate
- neutralizes the acidity of the chyme coming from the stomach
what is bile?
- made in the liver, stored in the gallbladder, and released in the small intestine (duodenum)
- emulsifying agent for fat digestion (not an enzyme)
what are villi?
finger-like projections; constantly moving ready to trap nutrients
what are microvilli?
absorptive area on the villi
what are crypt glands?
between the villi; secretes intestinal juices (enzymes). Cells within them that secrete juices
what do goblet cells do?
secrete mucus
what are the 3 GI hormones
- Gastrin
- secretin
- cholecystokinin
what is gastrin?
gastrin released from the stomach wall in response to food–> stimulates production of HCL–> HCL decreased stomach pH to 1.5–> gastrin production stops
what is secretin?
duodenum cells release hormone secretion in response to chyme–> signals the pancreas to release bicarbonate –> chyme neutralized–> cells stop releasing secretin
what is cholecystokinin (CCK)?
presence of fat stimulates intestinal wall cells to release CCK–> sent via blood to the gallbladder, which releases bile to emulsion fat–> once fatCCK release is stopped. CCK is also emulsified, stimulates prancers to release enzymes and bicarbonate, AND it slows gut motility
what are prebiotics?
food components that are not digested - act as food for bacteria to encourage growth
what are probiotics?
living microorganisms found in food and dietary supplements that when consumed are beneficial to health
what are synbiotics?
contain both pre and probiotics, ex. sauerkraut
what are some gastrointestinal conditions?
chocking, heart burn, ulcers, vomiting diarrhea, irritable bowel syndrome, celiac disease, constipation
