week 7- nutrition Flashcards
1
Q
what is a well-planned diet
A
rich and adequate in a variety of nutrients, moderate in cals, and enjoyable to consume
2
Q
how to eat properly
A
- lots of variety and moderation
- emphasize veg/fruits, whole grains, lean proteins
- minimize ‘empty cals’ added sugars, animal fats, and sodium
heathy eating maxes health and minimizes disease risk
3
Q
nutrition
A
act or process of nourishing or being nourished.
giving the body what it needs to function
science of food and how the body uses it in health and disease.
4
Q
healthy eating maxes ____ and minimizes _______
A
health
disease risk
5
Q
digestion
A
breaking down foods in the gastrointestinal tract into compounds the body can absorb and go into blood
process of breaking down food into nutrients
6
Q
nutrients
A
substances in food that the body uses to function properly and maintain health
7
Q
what does essential nutrients mean
A
ur body cannot make them itself or not fast enough to meet physiological needs
get these from foods
8
Q
diet
A
types of foods u regularly consume
this determines the nutrient composition
9
Q
the 6 essential nutrients
A
-protein
-carbs
-fats
-vitamins
-minerals
-water
10
Q
macronutrients
A
Essential nutrients required by the body in relatively large amounts.
- protein
- fats
-carbs
11
Q
micronutrients
A
Essential nutrients required by the body in minute amounts.
- vitamins
- minerals
12
Q
digestion
A
The process of breaking down foods in the gastrointestinal tract into compounds the body can absorb and use
obtain nutrients through this process
13
Q
what do nutrients provide
A
energy, build + maintain body tissues and regulate body functions
14
Q
digestive system process
A
refer to notebook
15
Q
Absorption
A
taking nutrients and bringing into body’s circulation to send them off
16
Q
Majority of digestion and absorption happens in _____
A
the small intestine
17
Q
Large intestine
A
ast part, package waste removal
18
Q
Energy yielding nutrients =
A
proteins, carbs, fats
also macronutrients
19
Q
protein function + sources
A
basic framework of muscles, bones, blood, hair and fingernails
- critical for growth and
repair
form parts of muscle, bone, blood, enzymes, some hormones, cell membranes
repairs tissues ; regulate water + acid base balance ; help growth and supply energy
get it from
- meat
- fish
- poultry
- eggs
- milk products
- nuts
20
Q
carbs function and sources
A
supply energy to cells in brain, nervous system and blood: supply energy to muscles during exercise
- grains (breads + cereals)
- veggies + fruits
- milk
21
Q
fats function + sources
A
supply energy; insulate ,support, and cushions organs
provide medium for absorption of fat-soluable vitamins
- animal foods
- grains
- nuts
- seeds
- fish
- veggies
22
Q
complete proteins
A
have all 9 essential amino acids
animal proteins (meat, poultry, fish) and soy
23
Q
Majority of digestion and absorption happens in
A
the small intestine
24
Q
absorption
A
taking nutrients and bringing into body’s circulation to send them off
25
how many amino acids is protein made up of
21
9 are essential
11 found in body
combination of protein make up all of them (both complete and incomplete) f.e having a sandwich with a salad in the side with nuts
26
recommended intake of protein
0.8 g/kg of bodyweight per day
- roughly 50g of protein per day for someone who weights 63kgs
provides 4kcal/g (not a primary source of energy)
avg intake should be about 17% of total daily cals
27
legumes
Vegetables, such as peas, lentils, and beans, that are high in fibre and are also important sources of protein.
28
T/F vegetarians have to complement proteins at each meal to get complete protein
F
proteins consumed throughout day can complement one another and form pool of amino acids the body can draw from to produce necessary proteins
include variety of protein sources to ensure all amino acids are received
29
if u consume more protein than body needs...
extra protein is synthesized into fat for energy storage or burned for energy requirements
can also strain kidneys
30
another word for fats
lipids
31
unsaturated fats
vegetable oil
liquid at room temp; healthier
may help reduce risk of CVD
32
kilocalories
Measure of energy content in food;
1 kilocalorie represents the amount of heat needed to raise the temperature of 1 litre of water by 1 degree Celsius; commonly referred to as a calorie.
1 kilocal contains 1000 cals
33
three essential nutrients that supply energy
- fat = 9 cals per gram
- protein = 4 cals per gram
- carbs = 4 clas per gram
34
amount of energy that alcohol supplies
7 cals per gram
35
many of foods contain...
mixtures of nutrients
e.g spaghetti is carb and chicken is protein
36
why should u eat healthy
enhances ability to enjoy life by improving overall wellness
37
function of fats
the main fuel source during rest + light activity
- store energy & long
endurance energy
protects organs from injury
help regulate body temp
makes some hormones
absorb fat-soluable vitamins
38
any excess cals are stored as____
triglycerides
39
the 2 essential fats for ur diet
alpha-linolenic acid and linoleic acid
make compounds that are key regulators of many body functions like blood pressure maintenance
both are unsaturated
40
saturated fats
solid at room temp
found naturally in animal products
butter, steak, cheese
less healthy; associated with increase heart disease risk
raises total choles and LDL
- can lead to colon and prostate cancers
41
monosat and polysat
come from plant sources and liquid at room temp
olive oil = mono
soybean, corn and cottonseed oils = poly
42
hydrogenation
hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats.
Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids.
(trans fat)
- raise LDL and lower HDL
- producing inflammation
most unhealthy and higher linked to CVD
minimize/elim from diet
fried food and baked food from hydrogenated veggie oils
43
leading sources of trans fat in Canada
- crackers
-cookies
- cakes
- snack foods
- fried foods
44
cholesterol
A waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones.
studies done to examine effects of dietary fats and this
45
low density lipoprotein (LDL)
Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits on artery walls.
"bad cholesterol"
increase CVD
sat and trans fatty are high in this
46
high-density lipoprotein (HDL)
Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease.
"good choles"
found in mono fatty like olive and canola oils
47
good fat consumption
max unsat fats (olive oil) and minimize sat fats ( butter, cream, yogurt) and eliminate trans fat
48
unsat fats
olive oil - avocados - nuts (almonds)
lowers choles and LDL levels
reduce bloof pressure and lower triglyc levels
reduce CVD risk
49
2 groups of polyunsat fats
omega 3 fatty acids
- fish, salmon, tuna, dark-green leafy veggies
reduces blood clotting and inflammation and inhibits abnormal heart rhytms
lowers tricgly levels (CVD risk0
omega-6 fatty acids
- corn, soybean, cottonseed oils (salad dressing)
lowers total choles and LDL levels
may lower HDL choles levels
50
intake goals for protein, fat, and carbs
pro - 10to35% of total daily cals
total fat - 20to35%
carbs - 45to655
51
carbohydrates
Essential nutrient; sugars, starches, and dietary fibre are all carbohydrates.
supply energy to body cells
- cells in brain use carbs for fuel
52
what happens when we dont consume adequate amount of carbs to satisfy needs of brain and red blood cells
syntheiszes carbs from proteins
extreme deprivation = body eats its own organs and tissues
53
what sugar is carb metabolized to
glucose
1 sugar molecule
brain uses this
54
simple carbs
1 or 2 sugar units
- table sugar, fruit, milk
- more likely to produce hyperglycemia
- added to soft drinks, candy
55
complex carbs
starches and most dietary fibres
starches
- found in variety of plants (grains, cereals, beans)
- longer to digest when richer in fibre
-regualtes blood glucose and promotes fullness
animlas store some cabrs as glycogen (in liver and muscle)
56
glycemic index
measure of how ingestion of a food affects blood glucose levels
57
whole grain
The entire edible portion of a grain, such as wheat, rice, or oats, consisting of the germ, endosperm, and bran.
During milling or processing, parts of the grain are removed, often leaving just the endosperm.
58
vitamin
organic, contain carbon in chain
help regulate body growth, maintain tissue, release energy from foods
involved in manufacture of blood cells, hormones and other compounds
59
Humans need _____ vitamins, ___ fat soluable (A,D,E,K) and ____ water soluable (biotin, folate)
13
4
9
60
minerals
inorganic, no carbon in chain
help build bones and teeth, aid in muscle function
help nervous system transmission of messages and enzymatic function
eg, sodium, potassium, calcium, iron
61
there are ____ essential minerals. major minerals, those that the body needs in amounts exceeding ____ per day (calcium, phosphorous, magnesium, sodium, potassium, chloride). The essential trace minerals, needed in minute amounts include ________
17
100mg
copper, fluoride, iodide, iron, selenium, zinc
62
antioxidents
protect cells against damage caused by free radicals, which are unstable molecules produced during normal metabolism
give electrons that want to take electrons Help reduce oxidation
Stealing electron from structure making oxidized which damages structure
prevent harmful effects caused by oxidation in body or exposure to certain environmental factors
may help prevent some cancers and effects of aging
63
examples of antioxidants
vitamins C, E, and carotenoids
blackberries, walnuts, strawberries, cloves, red wine
64
phytochemicals
compounds that are found in plants
may be associated with decrease CVD risk, certain cancers, type 2 diabetes, stroke
emerging research
sulpherate found in brocoli
65
water
composed of 60% water and lose up to 2-2.5L of water a day that must be replenished
most essential nutrient
most be consumed daily to survive
66
water funtions
maintains temp
lubricates joints
aids digestion
removes waste by urine
sweat to cool body
67
Dietary Reference intake
Scientifically-based reference values for the amounts of energy, nutrients and other food components that are necessary to reduce
chronic disease risk, promote general health and minimize symptoms of deficiency
68
recommended dietary allowance
avg daily level of intake sufficient to meet the nutrient requirements of nearly all healthy indvs (97-98%)
RDA more scientifically proven than AI
69
adequate intake
Established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy
70
tolerable upper intake level
– Maximum daily intake unlikely to cause adverse health effects
– Not all dietary substances have a UL, sodium (e.g.) does
71
nutrient density
Quantity of nutrients in food for amount of cals in food
100cals of milk is more nutrient dense than 100cals of coke
ND foods have complex carbs, lean protein, healthy fats, vitamins + minerals
other types are empty cals, low nutrients and high in sugar
healthy diet emphasizes ND foods and mins empty cals
72
food vs supplements
Healthful foods are generally a better way to meet nutritional needs than taking supplements
73
supplements are helpful when
Calcium to decrease risk of
osteoporosis (especially in females)
* Iron for anemia or low iron levels (especially in females with a high menstrual flow)
* Folate before/during pregnancy (any female capable of getting pregnant should ensure they receive sufficient folate)
Sometimes ppl over consume supplements and get toxicity symptoms
74
canadas food guide - the plate
half = veggies and fruits
1/4 = protein foods
1/4 = whole grain foods
water as drink choice
75
key themes of canada's food guide
variety: wide range of foods in each section
accessibility: foods that are relatively inexpensive for most
cultural relevance: Given the diversity of the Canadian population, there are
foods that are key staples to many ethnic diets, such as rice and beans.
availability: features options that are available at times of year in diff forms, either fresh, frozen, canned or dried
76
key messages in canada's food guide
- lots of veggies and fruit
- whole-grain food
- mindful of eating habits
- be mindful of eating habits
- eat meals with others
- enjoy ur own food
- limit foods high in sodium, sugar, fat
77
dietary recommendations
- build a healthy plate
- cut back on foods high in solid, fats, added sugars and salt
- eat right amount of cals for u
- be physically active ur way
78
more recommondations
- eat slow + enjoy food. set aside reg time to wat
- colourful varied diet
- eat breakfast to have more energy in morning and less likely to snack on unhealthy snacks
- pay attention to portion sizes
- combine physical activity w/ heatlhy eating for lower risk of many chronic diseases
79
current canadian diet
meet protein requirements
complex carb intake is beloe and fat is above
dont consume enough fibre
intake of 6 fatty acids is too high relative to 3
* Prevalence of deficiency is highest for Vitamin A,
Vitamin D, magnesium, and calcium
* There may be special concerns for older adults,
athletes, low-income families and First Nations
80
lacto-veggie
veggie but still drink milk
81
lacto-ovo veggie
milk and eggs
82
semi-veggie
Fish only
(often); sometimes other
meats (e.g. poultry), but
usually excludes red meat
83
benefits of veggie diet
Links to reduction in many chronic diseases (diabetes, CVD, cancers)
Veggie diets include more potassium, fibre, and antioxidant-rich nutrients which may play role in reducing disease risk
84
risks of veggie diet
reduced calcium
decreased nutrients so eat wide variety of food + plants
85
protect from foods born illnesses
Clean: wash hands & surfaces often
- warm water, soap, minimum of 20 seconds
Separate: don’t cross contaminate
- use different cutting boards for meat & vegetables
Cook to a safe temperature
- use a food thermometer
Chill: refrigerate promptly
- keep fridge at 4°C, cool leftovers within 2 hours
86
