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HLTH 230 > Chapter 2 > Flashcards

Chapter 2 Flashcards

1
Q

To eat healthy select foods that: x2

A

1)Supply appropriate amounts of essential nutrients, fibre, phytochemicals and energy
2)Don’t exceed recommendations for sugar salt and certain types of fat

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2
Q

To eat well, you must get enough _____ to balance the foods you eat.

A

exercise

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3
Q

What is malnutrition?

A

any condition caused by excess of deficient food energy or nutrients intake of by an imbalance of nutrients

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4
Q

What is primary deficiency?

A

a nutrient deficiency caused by inadequate dietary intake of a nutrient

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5
Q

What is secondary deficiency?

A

A nutrient deficiency NOT caused by inadequate intake but by something else, such as a disease condition or drug interaction that reduces absorption.

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6
Q

What are nutrient recommendations used for?

A

-Used as standards for measuring healthy people’s energy and nutrient intakes
-Used to assess intakes and to offer advice on amounts to consume

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7
Q

What are DRI?

A

-Dietary Reference Intakes used for recommendation in CA and US
-DRIs are a set of 6 lists of values of nutrient intake values for healthy people.
-Used to plan and assess diets

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8
Q

What are the 6 list of values in a DRI?

A

1)Estimated average requirements (EAR)
2)Recommended Dietary Allowances (RDA)
3)Adequate Intakes (AI)
4)Tolerable Upper Intake Levels (UL)
5)Chronic disease risk reduction (CDRR)
6) Acceptable Macronutrient Density Ranges (AMDR)

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9
Q

What is Recommended Dietary Allowances (RDA)?

A

The average daily nutrient intake level that meets the needs of nearly all healthy people in a particular life stage and sex group
-Nutrient intake goals for individuals

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10
Q

What is RDA derived from?

A

EAR, Estimated average requirements (EAR)

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11
Q

What is Adequate Intakes (AI)?

A

The recommended average daily nutrient intake level based on the intakes of healthy people in a particular life stage and sex group assumed to be adequate.
-Nutrient intake goals for individuals

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12
Q

What is AI derived from?

A

RDA–> EAR

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13
Q

What is Estimated average requirements (EAR)

A

-The average daily nutrient requirement intake is estimated to meet the requirement of half of the healthy indv. in a particular life stage and sex groups
-Used in research and policy making
-Basis for RDA

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14
Q

What is Tolerable Upper Intake Levels (UL)?

A

The highest average daily nutrient intake level 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 put a person at risk for nutrient toxicity
-Important for those taking supplements

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15
Q

What does it mean if nutrients do not have a UL?

A

-Some nutrients do not have UL values which does not mean it is safe in any amount

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16
Q

What is Chronic disease risk reduction (CDRR)?

A

-A new DRI category based on chronic disease risk.
-EX. Keeping the sodium intake below the CDRR is expected to reduce the risk of chronic disease for the otherwise healthy pop. while intakes above it will increase risk.

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17
Q

What is Acceptable Macronutrient Density Ranges (AMDR)?

A

Values for macronutrients (carbs, fats, proteins) expressed as percentages of total daily caloric intake; range of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while reducing the risk of chronic diseases.

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18
Q

How much energy intake from carbs?

A

45-65%

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19
Q

How much energy intake from fat?

A

20-35%

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20
Q

How much energy intake from protein?

A

10-35%

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21
Q

What are the 6 sets of people for DRI recommendations?

A

Pregnancy
Lactation
Infants
Children
Specific Age Ranges
Sex

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22
Q

What are the 8 things to remember about DRI intake recommendations?

A

1)The committee advises adjusting nutrients in special circumstances.
2)Recommendations apply to healthy people
3)Values are based on available scientific research and updated accordingly
4)Values are based on probability and risk
5)For healthy people a diet that consistently provides the RDA or AI amount for a nutrient is very likely to be adequate
6)Values are recommendations for a level of intake shown to help prevent the development of chronic disease and include a generous safety margin
7)Values are set in reference to specific indicators of nutrient adequacy (Growth and maintenance not just prevention)
8)Values refelect daily intakes to be achieved, on average over time (vary day to day)

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23
Q

Why is it important that DRI recommendations only apply to healthy people? x3

A

-Designed for maintenance and disease prevention in healthy people
-Not for the restoration of health
-Not for the repletion of nutrients in those with deficiencies

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24
Q

What is Estimated Energy Requirements (EER)?

A

The average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, sex, weight, height and level of PA consistent with good health

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25
Q

Why is EER important?

A

Enough food energy is critical to support health and life.

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26
Q

Why is there no UL (Tolerable Upper Intake Level) for Energy?

A

Even small amounts of excess energy consumed day after day cause weight gain and associated disease.

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27
Q

What are the DRI recommendations for Daily PA?

A

For weight control and other health benefits, the DRI committee recommends 60 minutes of moderate activity each day

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28
Q

What are the three things the Canada PA Guide recommends for adults?

A

-150 min of MVPA in bouts of 10 min or more -Beneficial to add muscle and bone strength 2x a week.
-More PA = Increased Health Benefits

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29
Q

What are 5 Reasons to be physically active?

A

-More Restful Sleep
-Better nutritional health
-Improved body composition
-Improved bone density
-Enhanced resistance to colds and other infectious diseases
-Lower risk of some types of cancer
-Stronger circulation and lung function
-Lower risk of CVD
-Lower risk of type 2 diabetes
-Reduced risk of gallbladder disease in women
-Lower incidence and severity of anxiety and depression
-Stronger self-image
-Longer life and higher quality of life in later years

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30
Q

What is Nutrient Density?

A

-Measure of nutrients provided per kcalorie of food

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31
Q

Why is Nutrient density important? x2

A

-Can help distinguish between more and less nutritious foods
-Understanding nutrient density can help people add bulk without alot of calories.

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32
Q

What are nutrient dense food?

A

Generally Vegetables non-starchy
-Rich in phytochemicals

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33
Q

Why is diet planning important?

A

Connect nutrition theory with the food on the table- makes it practical.

34
Q

What is the Canada Food Guide?

A

-Provides a daily healthy eating pattern, including a variety of healthy food from 3 food categories
-Helps reduce the development of chronic disease

35
Q

How can Canada’s food guide help me eat well, live well? x3

A

1)Nutritious foods can reflect cultural preferences and food traditions
2)Traditional food improves diet quality among Indigenous people
3)Eating with others can bring enjoyment to healthy eating and can foster connections between generations and cultures.

36
Q

What are the 5 things the Canadian food guide recommends Canadians choose more of?

A

1)Veggies (green and orange)
2)Fruits
3)Protein foods such as beans, lentils, tofu, lean meats, low-fat dairy
4)Whole-grain foods
5)Water

37
Q

What are the 3 things the Canadian food guide recommends Canadians choose less of?

A

1)Refined Grains
2)Saturated fats, trans fats and cholesterol
3)Added sugars

38
Q

What are the 3 things the food guide ensures if followed?

A

Adequate: micro and macronutrients
Balance: Ensuring one type of food is not eaten in excess and others are not eaten
Variety: Many choices in each group

39
Q

What is Discretionary Calorie Allowance?

A

-The balance of calories remaining in a person’s energy allowance after accounting for the number of Calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods

-Difference between the calories needed to maintain weight and those needed to supply nutrients

40
Q

5 Ways people may choose to use there discretionary calorie allowance?

A

1)Extra servings of the same nutrient-dense foods that make up the base of the diet.
2)Some less nutrient-dense foods that they may desire
3)Fats
4)Added Sugars
5)Alc within limits

41
Q

How can weight loss be achieved in terms of discretionary kcal?

A

Discretionary kcal can be ommitted for weight loss.

42
Q

Because physically active people burn more kcal each day they have _______ discretionary kcal.

A

More

43
Q

People who need fewer kcal to maintain weight have _______ discretionary kcal to spend.

A

Fewer

44
Q

How to achieve moderation in terms of nutrient density? x3

A

1) It Recommended that the most nutrient-dense foods be chosen in each group/
2)Unprocessed foods and lightly processed foods are generally the best
3)Having foods in high in fat, sugar and salt in moderation

45
Q

What are exchange systems used for?

A

Useful for diet planning. Exchange one food for another for example based on how many grams of carbs.

46
Q

What are the two ways nutritional facts table information is presented?

A

1)Absolute Quantities (grams)
2)Percentages of standards (% Daily Values)

47
Q

What are Daily Values?

A

Based on recommended daily intakes for vitamins and minerals or reference standards for carbs, protein, fats, fibre, and sodium

48
Q

What are the two types of daily values?

A

1)Suggest an intake goal to strive for (Fibre, Proteins, Vitamins)
2)Healthy daily maximums (Cholesterol, Fat, Sum of sat fat and trans fat and sodium)

49
Q

What number are % daily value based off?

A

2,000 calorie-diet per day

50
Q

Why are % daily value calculations useful?

A

Allow one to see if a food contains a little (5%DV of less) or a lot (15% DV or more) of a nutrient

51
Q

What are the two types of nutrition claims?

A

1)Nutrient Content Claims
(Highlight a nutrition feature of a food such as light, less, low, free)

2)Health Claims
-Disease Reduction Claims
- Function Claims (Nutrient function claims)

52
Q

What are Nutrient Content Claims requirements?

A

Must meet criteria for specific claims defined by Canada’s Food and Drug Regulation

53
Q

What are examples of Nutrient Content Claims?

A

-Cholesterol-Free
-Source of Fibre
-Excellent soruce of vitamin C

54
Q

Nutrient Content Claims “Free”

A

An amount so small, health experts consider it nutritionally insignificant

55
Q

Nutrient Content Claims “Sodium Free”

A

Less than 5mg of sodium

56
Q

Nutrient Content Claims “Cholesterol Free”

A

Less than 2mg of cholesterol, and low in saturated fat(restriction on trans fat)

57
Q

Nutrient Content Claims “Low”

A

Always associated with a very small amount

58
Q

Nutrient Content Claims “Low Fat”

A

3g of fat or less

59
Q

Nutrient Content Claims “Low in Saturated Fat”

A

2g or less of saturated and trans fat combined

60
Q

What are Disease reduction claims (terms of Health claims)?

A

Highlight a relationship between consumption of a food or ingredient and a person’s health

61
Q

What is the requirement of a disease reduction claim in Canada?

A

Require a scientifically establish relationship between diet and reduction in chronic disease

62
Q

“A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease” is a example of a?

A

Disease Reduction Claim

63
Q

What are Function claims (terms of Health claims)?

A

Describe roles of a food or food constituent has on the normal functions or biological activities of the body

64
Q

What are the 5 things/aspects of a food label?

A

1)All info on the label is based on a specific amount of food
2)The facts table lists kcal and 13 core nutrients
3)The number is the actually amount (quantity) of the nutrient in the specific amount of food
4)The % Daily Value gives a context to the actual amount of nutrient
5)More nutrients may be listed

65
Q

What are 3 changes made to food labels in 2017?

A

1)Making serving sizes more consistent-easier for comparison (Realistic of average Canadian diet)
2)Revising the % daily value
3)Adding a new % daily value for total sugar
4)Adding potassium
5)Removing Vit A and C (Canadians were getting enoigh)
6)Adding mg for calcium, potassium, and iron
7)Adding a footnote at the bottom about % Daily value

66
Q

What is the ingredient list used for on food labels?

A

1)Check if a food product has a certain ingredient
2)Identify sources of nutrients, such a sugar
3)Avoid a food product in case of allergy or intolerance
4)Understand how much added sugar is in the food compared to other ingredients

67
Q

Ingredient list is listed from?

A

most to least by weight

68
Q

What are the 2 changes of ingredients list on new food labels?

A

1)Grouping sugar-based ingredients in brackets after naming sugars
2)Listing food colours by their common names

69
Q

What are 4 types of sugars on food labels?

A

1) White sugar, beet sugar, raw sugar, brown sugar
2)Agave Syrup, honey, maple syrup, barley malt/molasses
3)Fructose, Glucose, Glucose-Fructose, Maltose, sucrose, dextrose
4)Fruit Juice concentrates and puree concentrates

70
Q

What are the 4 foods usually exempt from carrying a label?

A

1)Beverages with alc over 0.5%
2)Foods with few nutrients (spices and Vinegar)
3)Raw single ingredient animal products
4)Foods sold only in the retail establishment where the product is prepared and processed from its ingredients

71
Q

What is Front-of Package nutritional labelling?

A

Symbol that shows foods considered high in sodium, sugars, and sat fat
Jan 1 2026

72
Q

What are the 3 benefits if front-of-package nutritional labelling?

A

1)Frequent intake of foods high in sodium, sugars and sat fat linked to increased health risk (so lower health risk)
2)Help shoppers make fast, informed choices
3)Supporting health professionals in educating Canadians.

73
Q

What are the 4 exemptions of front-of-package nutrition labelling for technical reasons?

A

1)Packaged for individual portions that are only intended to be served by a restaurant or commercially to accompany meals or snacks (crackers with soup)
2)Milk and cream sold in refillable glass containers
3)Foods in small packages
4)Raw single ingredients that don’t have food label

74
Q

In general what are the 4 exemptions of

A
75
Q

What are the 4 recommendations of Canada’s food guide in terms of healthy eating more than just food?

A

1)Be Mindful of your eating habits
2)Cook more often
3)Enjoy your food
4)Eat meals with others

76
Q

What are the 5 recommendations of Canada’s food guide for eating healthy foods?

A

1)Eat plenty of veggies and fruits, whole grain foods and protein foods. Choose protein foods that come from plants
2)Limit highly processed foods. If you choose these foods, eat them less often and in small amounts
3)Make water drink of choice
4)Use food labels
5)Be aware that food marketing can influence your choices

77
Q

In Ontario when is it required to have Calories on Menus?

A

Food-Service chains with 20 or more locations in Ontario. (What has it really done, harm and good?)

78
Q

Are phytochemical beneficial to health?

A

Health benefits observed with intakes of certain foods generally cannot be narrowed down to a specific phytochemical (Hard to show benefits on its own)

79
Q

When are phytochemicals the most beneficial?

A

-Plant-based abdunt in phytochemicals
-Obtain in nutrient packed, low cal fruits and veggies as well as calorie free green or black tea

80
Q

Why shouldn’t phytochemicals be in bioactive compound supplements? x3

A

1)Phytochemicals can alter body functions- sometimes powerfully- in ways that are only partly understood
2)Evidence of safety of isolated phytochemicals in human beings is lacking
3)Best-known, most effective and safest source for phytochemicals are food not supplements

81
Q
A
82
Q
A

HLTH 230 (10 decks)

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