HNSC1200 MIDTERM Flashcards
the study of:
- nutrients in foods
- how nutrients = used in body
- human bhvrs related to food
NUTRITION
any substance ur body can take in + adapt to enable u to stay alive + gain nourishment (carrier of nutrients)
FOOD
foods + bees that u normally consume
DIET
components in food that body needs for optimal functioning
NUTRIENTS
6 CLASSES OF NUTRIENTS
- carb
- fat
- protein
- water
- vitamins
- minerals
3 ENERGY PROVIDING NUTRIENTS (body can use their energy)
- carbs
- fat
- protein
3 NON-ENERGY PROVIDING NUTRIENTS
- water
- vitamins
- minerals
nutrients that MUST COM EFROM FOOD bc the body CANNOT make these nutrients in sufficient quantities
ESSENTIAL NUTRIENTS
- minerals
- essential fatty acids (linoleic + linolenic acid)
2 EXAMPLES OF ESSENTIAL NUTRIENTS
nutrients that body = ABLE TO MAKE sufficient amounts of to promote optimal health so they do NOT need to rely on food intake
NON-ESSENTIAL NUTRIENTS
nutrients that body can USUALLY make enough o foo meet requirements for health but during SPECIFIC CONDITIONS (e.g. INCR demands due to periods of GROWTH/ILLNESS/INJURY) body CANNOT make enough to meet needs so MUST RELY on food intake
CONDITIONALLY ESSENTIAL NUTRIENTS
EXAMPLE OF A CONDITIONALLY ESSENTIAL NUTRIENT (essential during GROWTH)
AMINO ACID HISTADINE
what is food energy measured in?
CALORIES
amt of heat energy needed to raise temp of 1L (1kg) of water by 1C
CALORIE
how many cals do CARBS provide?
4 Cal/g
how many cals does fat provide?
9 Cal/g
how many cals does protein provide?
4 Cal/g
how many cals does ALCOHOL provide?
7 Cal/g
is ALC a nutrient?
NO
- availability
- cost
- convenience
- emotional
- social
- cultural
- ads/food marketing
- habit
- positive association
- personal preference
- values/beliefs
- health
FACTORS THAT PLAY A ROLE IN FOODS WE CHOOSE
FACTOR: having access to certain foods at grocery store
AVAILABILITY
FACTOR: affordability of the food
COST
FACTOR: if food meets the need of having to eat food at school/on the go
CONVENIENCE
FACTOR: eating ice cream after a breakup
EMOTIONAL
FACTOR: having wing night w friends
SOCIAL
FACTOR: eating ethnic food
CULTURAL
FACTOR: commercial makes u hungry/marketing making a link btwn product + certain lifestyle
ADS/FOOD MARKETING
FACTOR: getting popcorn at the movies
HABIT
FACTOR: linking food to past experience like eating apple pie at grandma’s house
POSITIVE ASSOCIATION
FACTOR: u like the taste of a specific food over another so u choose it more often
PERSONAL PREFERENCE
FACTOR: choosing a vegan diet
VALUES/BELIEFS
FACTOR: choosing foods that we perceive to be good for us
HEALTH
5 CFG CHARACTERISTICS OF A HEALTHY DIET
- ADEQUACY
- BALANCE
- CALORIE CONTROL
- VARIETY
- NUTRIENT DENSITY
getting enough needed nutrients to maintain health
ADEQUACY
avoiding getting too much of one nutrient or food type at the expense of another
BALANCE
consuming an appropriate amt of cals to maintain healthy body weight
CALORIE CONTROL
choosing wide selection of foods each day/throughout the week
VARIETY
choosing foods that provide the most nutrients per Cal
NUTRIENT DENSITY
- eat a variety of healthy foods each day
- have plenty of fruits + veggies, whole grain foods + protein foods
- make water ur drink of choice
- be mindful of ur eating habits
- cook more often
- enjoy ur food
- eat meals w others
- limit highly processed foods
- use food labels
- be aware that marketing can influence ur choices
CFG SNAPSHOT FOOD RECOMMENDATIONS
- make 1/2 plate fruit/veg (should always make up largest portion of foods u eat throughout the day)
- make 1/4 plate whole grain foods
- make 1/4 plate protein foods (choose plant-based foods more often)
3 STEPS TO MAKE A HEALTHY MEAL (CFG)
which food packages in Canada MUST have standardized nutrition labels?
ALL food packages
- to standardize nutrition labelling + food claims
- help consumers make informed choices
2 PURPOSES OF HAVING STANDARDIZED NUTRITION LABELS ON ALL FOOD PACKAGES IN CANADA
- fresh fruit/veg
- raw meat
- poultry
- fish/seafood
- foods prepared + processed in store (bakery items)
- foods that only contain very FEW nutrients (coffee/tea)
- alc bevs
PRODUCTS THAT ARE EXEMPT FROM HAVING NUTRITION FACTS TABLES ON THEIR PACKAGE
- SERVING SIZE
- ACTUAL AMT OF CALS/NUTRIENTS
- TOTAL FAT
- sat fat
- trans fat
- TOTAL CARBS
- fibre
- sugars
- PROTEIN
- CHOLESTEROL
- SODIUM
- POTASSIUM
- CALCIUM
- IRON
- % DAILY VALUE
INFO THAT MUST BE ON NUTRITION FACTS TABLE
portion size of the food that Nutrition Facts table info = based on
SERVING SIZE
__% or LESS of a nutrient = a SMALL amount
5%
__% or MORE of a nutrient = a LOT
15%
all ingredients for a food = listed by weight from ___ to ___
MOST to LEAST
what does the list of ingredients provide?
allergy info + certain nutrient info
if ingredient list says SHORTENING/PARTIALLY HYDROGENATED, this food product = source of ___
TRANS FATS
how long are companies given to make changes to the Nutrition Facts table + ingredient list on food labels in Canada?
5 years
involves IMMUNE RESPONSE to a good substance (specifically the PROTEINS) in that food
FOOD ALLERGY
approx __% of Canadians self-report a food allergy
7%
__-__% of young children have a PHYSICIAN-DIAGNOSED allergy in westernized countries
5-6%
__-__% of adults have a PHYSICIAN-DIAGNOSED allergy in westernized countries
3-4%
- food protein = mistakenly identified by immune system as being harmful
- first time indiv = exposed to protein, the immune system responds by creating ANTIBODIES called IMMUNOGLOBULIN (IgE)
- when indiv = exposed again to same food protein, IgE antibodies + chemicals such as HISTAMINE = released
WHAT HAPPENS IN BODY WHEN SOMEONE IS ALLERGIC TO A FOOD
powerful chemical that can cause a reaction in respiratory system, GI tract, skin or cardiovascular system
HISTAMINE
genetic disease whose symptoms = triggered by consumption of GLUTEN
CELIAC DISEASE
food sensitivity that does NOT involve indiv’s immune system
FOOD INTOLERANCE
where FOOD INTOLERANCES originate?
in GI system
what are food intolerances caused by?
the inability to DIGEST/ABSORB certain foods/food components
adverse reaction to a food that other ppl can safely eat (includes FODO ALLERGIES/FOOD INTOLERANCES /CHEMICAL SENSITIVITIES)
FOOD SENSITIVITIES
sensitivities that occur when a person has an adverse reaction to chemicals that occur naturally in or are added to foods
CHEMICAL SENSITIVITIES
REACTIONS TO:
- caffeine in coffee
- tyramine in aged cheese
- flavour enhancer in monosodium glutamate
EXAMPLES OF CHEMICAL SENSITIVITIES
impaired ability to digest LACTOSE due to REDUCED amts of enzyme LACTASE in the body
LACTOSE INTOLERANCE
what % of the population LOSES their ability to produce LACTASE as they age?
approx 75%
which ethnic background has the LOWEST rate of LACTOSE INTOLERANCE?
NORTHERN EUROPEANS (15%)
- nausea
- pain
- diarrhea (due to undigested lactose drawing up water)
- gas (due to bacteria in colon using undigested lactose for energy)
SYMPTOMS OF LACTOSE INTOLERANCE
why does consuming lactose-containing foods w meals help ease lactose intolerance?
Bc the other food SLOWS the transit of foods thru the digestive tract
which foods are often tolerated by LACOTSE INTOLERANT ppl bc the bacteria/molds used to ferment the products digest lactose?
YOGURT/AGED CHEESE
- SKIN
- RESPIRATORY
- GI TRACT
- CARIDVASC
- OTHER
BODY SYSTEMS INVOLVED IN RISKS/SYMPTOMS OF FOOD ALLERGIES
- hives
- swelling of face/lips/tongue
- itching
- warmth
- redness
SKIN SYMPTOMS OF FOOD ALLERGIES
- coughing/wheezing/shortness of breath
- chest pains/tightness
- throat tightness
- hoarse voice
- nasal congestion/hay fever symptoms
- trouble swallowing
RESPIRATORY SYMPTOMS OF FOOD ALLERGIES
- nausea
- pain/cramps
- vomiting
- diarrhea
GI TRACT SYMPTOMS OF FOOD ALLERGIES
- paler than normal skin colour/blue skin colour
- weak pulse
- dizziness/light headedness
- loss of consciousness
- shock
CARDIOVASCULAR SYMPTOMS OF FOOD ALLERGIES
- anxiety
- sense of impending doom
- headache
- uterine cramps
- metallic taste
OTHER BOSY SYSTEM SYMPTOMS OF FOOD ALLERGIES
- peanuts
- tree nuts
- sesame seeds
- milk
- eggs
- fish
- crustaceans/molluscs
- soy
- wheat + triticale
- sulphites
- mustard
MOST COMMON ALLERGENS IN FOODS
only way to prevent allergic reactions
avoid specific foods responsible for allergic reactions
emergency treatment for a severe allergic reaction that = an injection of EPINEPHRINE (ADRENALINE) that comes in form of an EPI PEN
EPINEPHRINE AUTOINJECTOR (EPI PEN)
- barley
- oats
- rye
- triticale
- wheat
GLUTEN SOURCES
things added to some foods to maintain colour, prolong shelf life + prevent growth of some microorganisms
SULPHITES
nutrition MISINFO
NUTRITION QUACKERY
- sounds too good to be true/promises a quick fix
- wants to make u suspicious abt the food supply y
- testimonials
- fake credentials
- whole food groups = eliminated
- meaningly medical jargon
- use of the word “natural”
- pushes megadoses of supplements
- “Supplements” + “health foods” = recommended to everyone
- they offer special tests to determine ur nutritional status
10 WAYS TO SPOT NUTRITION QUACKERY
why might info coming from a “NUTRITIONIST” not be accurate? (MB)
bc the title “NUTRITIONIST” = NOT REGULATED in MB
ppl w specialized degrees in dietetics, nutrition, public health or a related science from an accredited uni
NUTRITION EXPERTS
titles that are considered NUTRITION EXPERTS
- Registered Dietitians (RD)
- Licensed Dietitians (LD)
which provincial regulatory body are the terms REGISTERED DIETITIAN, DIETITIAN + RD regulated by?
COLLEGE OF DIETITIANS OF MANITOBA (CDM)
- must complete undergrad degree in human nutrition + dietetics from a uni program that = accredited by the PARTNERSHIP FOR DIETETIC EDUCATION + PRACTICE (PDEP)
- complete a supervised practicum in a healthcare setting
- write + pass the CANADIAN DIETETIC REGISTRATION EXAM (CDRE)
STEPS TO BECOMING A REGISTERED DIETITIAN
- translate science of nutrition into terms ppl can understand
- support healthy living for patients/clients/communities
- look beyond fads + gimmicks to deliver reliable, life-changing advice tailored to client objectives, personal needs + challenges
THINGS DIETITIANS DO
- ORIGIN
- PROCESSING
- TRANSPORT
- CONSUMPTION
STEPS OF WHERE OUR FOOD COMES FROM
all foods in some form begin on a farm
ORIGIN OF FOOD
food = processed by either:
- being cleaned + sorted in prep for shipping
- or processed using HEAT/SALT/SUGAR or combined w OTHER INGREDIENTS to produce a packaged food
PROCESSING OF FOOD
after processing, food = transported by SHIP/TRAIN/TRUCK/PLANE to sellers
TRANSPORT OF FOOD
consumers purchase food from sellers
CONSUMPTION OF FOOD
