Ch. 5 Personal Nutrition Flashcards
(61 cards)
1
Q
essential nutrients definition
A
provide energy, build and repair body tissues, regulate body functions
2
Q
classes of essential nutrients
A
6 classes
- water
- protein
- carbs
- fats
- vitamins
- minerals
slide 3&4
3
Q
macronutrients
A
nutrients that are required by the human body in the greatest amounts
4
Q
current caloric recommendations
A
45-65% from carbs
25-35% from fat
-children’s fat intake should be slightly higher (25-40%
10-30% from protein
5
Q
micronutrients
A
nutrients that our bodies need in very small amounts
6
Q
water
distribution
loss
A
- makes up 50-60% of our body by weight: 85% of blood, 70% of muscles, and 75% of the brain
- aprx. 2-2.5 litres of water are lost daily thru perspiration, urination, bowel movements, normal exhalation
7
Q
functions of water
A
- functions:
- -carries nutrients
- -maintains temperature
- -rids the body of waste through urine
8
Q
water
intake
best beverages
alcohol and caffeine
A
intake:
women: 2.2L (9 cups)
men: 3 litres (12 cups)
water is best beverage to prevent and rehydrate; but sports drinks and unsweetened juices can also help
alcohol and caffeine have diuretic effect
9
Q
calories
A
- measurement of the amount of energy derived from the macronutrients
- fat = 9 calories/g
- fat = 4 calories/g
- carbohydrates = 4 calories/g
-amount needed based on sex, age, body frame, weight, height, body fat percentage, activity level, basal metabolic rate (BMR)
10
Q
protein
A
- for growth and repair
- made up of combinations of 20 amino acids (AAs)
- complete protein: provides the 9 essential AAs
- -animal, meat, fish, poultry, dairy
- -qiunoa, bucked, hemp, soy
- incomplete: relatively low levels of 1 or 2 essential AAs, but fairly high levels of others
- -grains, dry beans, nuts
- complementary: combining incomplete proteins to ensure that the body gets sufficient protein
- -rice and beans
5 amino acids are non-essential bc our bodies can produce them
during pregnancy should increase by 25%
framework for muscle, hair, bones, nails, etc
11
Q
carbs
A
organic compounds that provide our brain and body with glucose, their basic fuel
12
Q
classifications of carbs
A
monosaccharides (simple carbs): one simple sugar unit
disaccharides: 2 sugar units linked by a chemical bond; must be broken down into simple sugars before body can use them
polysaccharides (complex carbs): more than 10 units of sugar; must be broken down to be used
13
Q
simple carbs (monosaccharides)
A
- incl. natural sugars and added sugars
- glucose, fructose, lactose
- no accepted scientific national or international limits on sugar consumption
- heart and stroke foundation estimates added sugar consumption is 26 tsp/day
- -21% of total energy intake
14
Q
complex carbs
A
obtained mostly from dietary starches
-grains, cereals, vegetables, beans, nuts
stored in muscles and liver as glycogen (polysaccharide)
-glycogen is broken down into glucose when the body needs energy
whole grains made up of all components of the grain
-the bran (outer layer), the endosperm (middle layer), and the germ (inner layer)
15
Q
types of fibre
A
dietary fibre: non-digestible form of carbs occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls
functional fibre: isolated, non-digestible carbs that may be added to foods and that provide beneficial effects in humans
soluble fibre: absorbs water, swells, forms gel, and traps nutrients such as glucose
insoluble fibre: clings to water and helps prevent constipation and diverticulosis
16
Q
fibre
recommended intake
sudden increases
A
recommended intake:
under 50 yrs
- men: 38g
- women: 25g
over 50yrs
- men = 30g
- women = 21g
sudden increases in fibre can cause bloating and gas
-add to diet gradually
17
Q
glycemic index (GI)
A
- measures how much carb containing food is likely to raise your blood sugar
- low glycemic index foods help prevent type 2 diabetes, control blood sugar levels, and control blood cholesterol level
- high glycemic index foods are found in the grain products food group (bread, cereal, pasta, rice, potatoes)
- grapefruit is low GI, but oranges are high GI
18
Q
fats
A
- important nutrients
- carry fat-soluble vitamins A, D, E, and K
- Saturated fats: carbon atoms are saturated with hydrogen atoms
- -solid at room temp
- –eg, butter
- -linked to cholesterol
- -diets high in saturated fats = rise in cholesterol (LDL), which increases risk of heart disease
19
Q
cholesterol
A
- form of fat manufactured in the body that circulates in the blood
- made mostly in our liver (80%)
- from the foods we eat (20%)
- made up of high-density lipoproteins (HDLs), low-density lipoproteins (LDLs), and very low density lipoproteins (VLDLs)
20
Q
unsaturated fats
A
- have more than one double-bonded (unsaturated) carbon in the molecule
- usually liquid at room temp
- monounsaturated: improve cholesterol levels
- polyunsaturated: help prevent blood clots and lower triglyceride levels
- trans fatty acids: hydrogenated unsaturated fatty acids
21
Q
how much fat is okay?
A
- 25-35% of total calories
- keep saturated and trans fats below 10% of daily calories
- choose food wisely
- choose reduced-fat snacks and processed foods, and lean meats and poultry
- diets very low in fat and very high in carbs can decrease HDL
22
Q
eating for good health
A
- recommended to follow Canada’s Food Guide to ensure consuming a healthful variety of food and nutrients
- Canada’s first food guide was developed in 1942 and has been changed many times
- -1977, 1992, 2007
23
Q
Canada’s Food Guide
A
- slide 21
- developed based on scientific research that supports healthy eating and nutritional wellbeing for all Canadian’s
major changes include:
- image used is now a plate
- healthy eating recommendations do not include serving sizes of old four food groups
24
Q
vegetables and fruits
A
- naturally low in fat and high in fibre
- provide crucial vitamins and minerals
suggestions to increase:
- extra tomatoes or other vegetable toppings on sandwiches
- add extra vegetables when preparing soups and sauces
- use raw vegetables for dipping, instead of chips
- carry fluid as a healthy snack
25
protein foods
- incl plant-based, meat and milk and dairy products
- make a conscious choice of eating protein foods that come from plants (eg, beans, peas, soybeans)
- -we do not need to eat meat to get enough protein
- healthy protein recommendations
- -choose the leanest meats
- -broil or roast instead of fry
- -choose unsweetened lower fat milk, yogurt and cheeses
26
whole grain foods
- provide health benefits such as lowering the risk of type 2 diabetes, heart disease and blood pressure
- to include more whole grains:
- -choose whole grain cereal or toast
- -try a variety of whole grains (oats, quinoa, brown rice)
- -choose whole grain pasta
27
food portions
- a food portion is how much food is eaten at one time and is different than a serving size
- canada's food guide 2019 does not provide portion sizes
- food portions have doubles or tripled over the last 20 years
- monitoring portions can help maintain a healthy weight
28
nutritional supplements
- following Canada's food guide can provide all the vitamins and minerals needed
- all natural health products (NHPs) must have a special product licence before they are sold
- -facilities that manufacture, package, label, and import these products must have site licences
29
vitamins
- essential to regulating growth, maintaining tissue, and releasing energy from foods
- involved in manufacturing blood cells, hormones, and other compounds
- body produces some but others must ingested
- complications can occur with vitamin imbalances
30
fat soluble vitamins
A,D,E,K
31
Water soluble
B and C
32
folic acid
- recommended (0.4mg) during pregnancy to reduce the risk of neural tube defects
- Vitamin D supplementation beneficial in some areas or aged over 50 and do not go outside
- -1.5-2hr a week for sufficient intake
33
minerals
-help build bones and teeth, aid in muscle function, help our nervous system transmit messages
- 10mg or less/day of trace minerals needed
- -iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, and chromium
- 100mg/day of major minerals needed
- -sodium, potassium, chloride, calcium, phosphorus, and magnesium
-important minerals: calcium, sodium, iron
34
antioxidants
a substance in food that prevents the harmful effects caused by oxidation within th body
-vitamins C, E, beta carotene, carotenoids, flavonoids
35
phytochemicals
a substance in food which exists naturally in plants to help protect from bacteria and disease
-associated with a reduced risk of hearth disease, certain cancers, age-related macular degeneration, adult-onset diabetes, stroke, and other diseases
36
what to look for on nutrition labels
serving side: under nutrition facts title
calories: measure of amount of energy derived from food
daily value (DVs): based on recommendations for a healthy diet
total fat lipids in grams: look for foods with little to no trans fats
carbohydrates: lists fibre and sugar
37
what to look for cont.
protein: use the table to select higher protein values in foods
cholesterol: dietary cholesterol has less impact on increase blood cholesterol than saturated or trans fats
sodium, potassium, calcium, iron: read labels to avoid excess sodium and obtain enough potassium, calcium and iron
% DV footnote: added to help understand how much of a nutrient is in our food
38
dietary diversity
all food guides in dif countries recommend eating more carb rich grains, vegetables, and fruits, and less high=protein meat and dairy
39
Brazilian diet
- fresh and minimally processed foods
| - oils, fats, sugars, and salt in moderation
40
Chinese diet
- plant based, high in carbohydrates, and low in fats and animal protein
- Chinese food pagoda recommends plenty of vegetables, fruit and beans
41
Indigenous food guides - Canada 2019
-modified from Canada's food guide to reflect and honour traditional foods
42
Indian diet
- many dishes highlight vegetables and legumes
| - many also contain ghee (a form of butter) or coconut oil, which are high in saturated fats
43
Japanese diet
- low in fat; high in salted, smoked, and pickled foods
| - staples include soybean products, fish, vegetables, noodles, rice and fruits
44
mediterranean diet
-plant based diet rich in fruits, vegetables, legumes, cereal, wine, and olive oil
45
Mexican diet
-features rice, corn and beans, which are low in fat and high in nutrients
46
southeast asian diet
- high in nutritional bases )eg, bamboo shoots, boo chow, cabbage, mangoes, papayas, and cucumber)
- most foods usually broiled or stir-fried
47
US diet
- MyPlate replaced MyPyramid
- focuses on key eating behaviours
- half the plate should be fruits and vegetables and half of grains eaten should be whole grain
48
100 mile diet
- Attempt to eat only food grown within a 100-mile radius of where you live
- Supports local food producers and helps the world and local economy
49
vegan
only foods of plant origin, no animal products of any type
50
lactose-vegetarian
includes milk and milk products, grains, fruits, and vegetables, but no eggs
51
lactose-ovo-vegetarian
includes eggs, milk and milk products, grains, fruits, and vegetables
52
lactose-ovo-pesco-vegetarian
includes dairy products, eggs, poultry and fish, but no red meat
53
fast food
- provide half the daily energy reqs, only one quarter of vitamin/mineral reqs
- almost half the cals come from fat, high sodium
54
campus cuisine
- difficult to find healthy food choices
- residence living, academic/financial pressures, buffets, convenience, and price are factors
- nutrition needs are being addressed to support healthy options (eg, low-sodium, vegetarian)
55
food safety: pesticides, irradiation, and genetic engineering
- commercial pesticides save billions of dollars of valuable crops from pests but endanger human health and life
- organic: foods produced without the use of commercial chemicals at any stage
- irradiation: use of radiation that produce X- rays on food
56
irradiation
use of radiation that produce X- rays on food
57
Genetically modified organisms (GMOs)
modifying the genetic makeup of plants
58
genetically engineered organisms (GEs)
organisms modified through new technology; genes transferred into or removed from organism
59
additives
substances added to foods to lengthen storage time, change taste, alter colour, or modify them to make them more appealing
60
what causes food poisoning?
- Salmonella: bacteria that contaminates many foods and can result in diarrhea and vomiting
- Campylobacter jejuni: more severe than salmonella; can cause stomach ulcers
- Staphylococcus aureus: can cause nausea and abdominal pain for 30 min to 8 hours after ingestion
- Botulism: fatal form of food poisoning (uncommon); most commonly caused by improper home canning procedures
61
common food allergies
- cow milk
- eggs
- seafood
- wheat
- soybeans
- nits
- seeds
- chocolate
