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Chapter 1 Flashcards

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1
Q

who cannot be measured using the RDA (Recommended Dietary Allowance)?

A

infants since their values provide insufficient evidence of RDA so they are under AI

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2
Q

Nutritional science

A

study of nutrients in food, body, and human behaviour in relation to food

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3
Q

influences on dietary choice

A
  1. personal (intra): preference, habit, values, body image (micro: SES, age, gender)
  2. social (inter): cultural/ traditions, social interaction (micro: family structure)
  3. setting: school environment, food availability (meso: food in places of work or education)
  4. environment/ policy: food availability, advertisements (macro: food safety and supply, nutritional labelling standards)
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4
Q

diet

A

foods and beverages that a person consumes

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5
Q

food

A

edible substance with physical and chemical properties, provides energy and nutrients so body stays alive and grows (molecules and minerals needed to consume as body cannot produce)

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6
Q

nutrients and classes

A

components of food for body functions, provides energy, building material, repair, support growth and development
- 6 classes of nutrients: water, carbs, fat, protein, vitamin, minerals

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7
Q

mineral

A

class of nutrients
chemical element (atoms all alike)
15 minerals
inorganic (no carbon)

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8
Q

fat

A

has greater energy density than carbs and protein

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9
Q

protein

A

provide the raw materials for building the body’s tissues and regulating its many activities. In fact, protein’s role as a fuel source is relatively minor compared to its other roles and to the other two energy-yielding nutrients.

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10
Q

vitamins

A

facilitate the release of energy from carbohydrate, fat, and protein and participate in numerous other activities throughout the body.
13 vitamins
- Vitamins can function only if they are intact, but because they are complex organic molecules, they are vulnerable to destruction by heat, light, and chemical agents. strategies of cooking vegetables at moderate temperatures for short times and using small amounts of water help to preserve vitamins.

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11
Q

human nutrient needs are mainly a function of…

A

age, sex, growth, pregnancy, physical activity, health status

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12
Q

macronutrients (energy yielding nutrients)

A

carbs, fats, protein
- energy yielding

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13
Q

micronutrients

A
  • vitamins, minerals (iron, zinc), water
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14
Q

essential nutrients

A

received from foods only, body cannot make certain amino acids, vitamins, and minerals

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15
Q

energy density and how to calculate

A

measure of calories relative to the weight of a food (kcal/gram)
- To calculate: 450 gram breakfast has 500 kcal = 500 kcal / 450g = 1.1 kcal/g)

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16
Q

nutrient density

A

measure of the nutrients relative to the calories provided by food

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17
Q

malnutrition and types

A

inadequate nutrition, deficiencies, excesses, imbalances in intake of energy and nutrients
Undernutrition: insufficient energy, wasting (low weight for height), stunting (low height for age), and underweight (low weight for age)
Overnutrition: excessive energy (obesity, health conditions)

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18
Q

body composition of healthy-weight men and women

A

Human body made of compounds; water (60%), fat (18-21% for men, 23-26% women) carbs, proteins, vitamins and minerals make up the remainder
Nutrient dense foods to give body what it needs

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19
Q

what is a calorie?

A
  • Energy released from carb, fat, and protein can be measured in calories
  • Food energy is measured in kilocalories
  • Cal and kcal are common abbreviations
  • 1000 calories equal 1 kilocalorie
  • 1 kcal equals amount of energy necessary to raise the temp. of 1 kilogram (kg) of water 1 degrees Celsius
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20
Q

What are the energy yields of different nutrients?

A

Carbs: 4 kcal/g

Fats: 9 kcal/g

Protein: 4 kcal/g

Alcohol: 7 kcal/g (energy use only, not a nutrient, interferes with growth and maintenance)

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21
Q

what makes minerals and water inorganic?

A

lack of carbon atom
minerals and water

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22
Q

organic nutrients

A

carbs, fats, proteins, vitamins

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23
Q

1 piece of bread with 1TBSP peanut butter has 16g carbs, 7g protein, and 9g of fat how many calories?

A

Carbs: 16g x 4 kcal/g = 64 kcal
Protein: 7g x 4 kcal/g = 28 kcal
Fats: 9g x 9 kcal/g = 81 kcal
= 173 kcal

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24
Q

Jerry consumed 2000 kcal today. 55% are carbs, 25% are protein. How many grams of carbs, protein and fat did Jerry consume

A

Step 1: 2000 kcal x 0.55 = 1,100 kcal divided by 4kcal/g = 275g of CHOStep 2: 2000 kcal x 0.25 = 500 kcal divided by 4kcal/g = 125g of PRO
Step 3: 2000 kcal – 1,100 – 500 = 400 kcal divided by 9 kcal/g = 44g of FAT

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25
Calculate the energy available from a bean burrito with cheese (55 grams carbohydrate, 15 grams protein, and 12 grams fat). Determine the percentage of kcalories from each of the energy-yielding nutrients.
Available energy: Carbs: 55 x 4 = 220 kcal Proteins: 15 x 4 = 60 kcal Fat: 12 x 9 = 108 kcal Total = 388 kcal Percentage of kcalories Carbs: 220 / 388 x 100 = 56.7% Proteins: 60 / 388 x 100 = 15.4% Fat: 108 / 388 x 100 = 27.8%
26
What are the key features of Dietary Reference Intakes (DRIs)?
- Based on best available scientific research - Helps prevent chronic diseases - Provides recommendations, not minimums - Applies to macro and micronutrients - Reflects nutrient adequacy, not deficiency prevention or resolution - Values reflect daily intakes - Only for healthy people - Varies by sex and age DRI categories: EAR RDA AI UL CDRR
27
What is the Estimated Average Requirement (EAR)?
- Population-wide averages for nutrition research and policy making - Used to develop and evaluate nutrition programs for groups - 50% of healthy people would meet their nutrient needs with EAR - Average amount sufficient for half the population
28
What is the Recommended Dietary Allowance (RDA)?
- Nutrient intake goals for individuals - Average daily nutrient intake for 97-98% of healthy people - Derived from EARs - If consistently deficient, nutrient stores decline - Set at the right end of the normal curve to meet nutrient needs for most individuals
29
What is the goal with regard to RDA and EAR?
The goal is to stay between RDA and EAR for optimal nutrient intake.
30
What is the Adequate Intake (AI)?
- Nutrient intake goals for individuals when data to determine RDA are insufficient - Relies on scientific judgment - Reflects the average nutrient consumption - AI is expected to meet or exceed the needs of most people - Used when RDA cannot be determined
31
What is the Tolerable Upper Intake Level (UL)?
Highest daily nutrient intake unlikely to pose risks for adverse health effects in most individuals Sometimes not determined (ND), meaning we don’t know the UL yet
32
What are Chronic Disease Risk Reduction Intakes (CDRR)?
- Newer category for intake levels that may reduce chronic disease risk - First introduced for sodium (Na) to reduce heart disease and hypertension risks - CDRR for sodium: 2300 mg/day - Average Canadian intake: 2760 mg/day
33
What is the Estimated Energy Requirement (EER)?
The average dietary energy intake that maintains energy balance and good health Based on age, sex, weight, height, and physical activity level
34
What are the Acceptable Macronutrient Distribution Ranges (AMDR)?
Protein: 10-35% of calorie intake Fat: 20-35% of calorie intake Carbs: 45-65% of calorie intake These ranges provide adequate energy and nutrients while reducing the risk of chronic diseases.
35
What are the components of Nutrition Assessment?
ABCDs: Anthropometric measurements, Biochemical analyses, Clinical examination, Dietary intake assessment
36
What are anthropometric measurements in nutrition assessment?
- Based on gender and age - Includes height, weight, BMI (with issues), % body fat (ideal for weight comparison), waist and head circumference - Growth charts (e.g., WHO weight for age) - Must be done correctly to detect malnutrition after physical symptoms appear
37
What is the role of biochemical analyses in nutrition assessment?
- Markers: nutrient levels, enzyme levels, DNA characteristics Various biomarkers: - Hemoglobin for iron status - DNA for inborn errors of metabolism - Lab tests reveal nutrient problems early - Primary and secondary deficiencies
38
what are primary, secondary, and subclinical deficiencies? What are the signs?
Primary: not enough nutrient intake Secondary: issues preventing absorption or causing excess excretion Subclinical deficiency: early-stage deficiency without outward signs - Covert (chemical) vs. overt (physical) signs
39
What is involved in a clinical examination for nutrition assessment?
- Watch for signs like excessive or inadequate body fat, paleness, bruises, excess body hair, brittle hair and nails - Not used alone; must be combined with other information - Review medical history and perform physical exams to identify nutrient-related issues
40
What methods are used in dietary intake assessment?
- Food records (1, 3, or 7 day) - Dietary history (24-hour recall) - Food frequency questionnaire - Web dietary assessment resources Dietary adequacy assessment: - How well intake meets nutrient needs - Eating well with Canada’s Food Guide - Dietary Reference Intake Recommendations - Evaluates nutritional status of populations
41
What is Nutrition Assessment on the community level?
Evaluates the state of nutritional health of a community Data used for program development and policy
42
What types of surveys are used for community-level nutrition assessment in Canada?
Canadian Community Health Surveys (CCHS) - 24-hour recalls Canadian Health Measures Survey - collects physical attributes
43
What factors are considered in a community-level nutrition assessment?
Household income Use of government assistance Age distribution of population Infant mortality rates and chronic disease incidence
44
How is BMI calculated?
BMI = weight in kg ÷ (height in meters)²
45
What are the values for infants in community-level nutrition assessments?
Values for infants are based on Adequate Intake (AI).
46
What are functional foods?
Foods that contain physiologically active compounds that provide health benefits beyond their nutrient contributions. Example: Orange juice with added calcium.
47
What are phytochemicals?
Non-nutrient compounds found in plant-derived foods that have biological activity in the body.
48
What are processed foods?
Foods that have been intentionally changed by the addition of substances or methods like cooking, preserving, or milling. Treated to change physical, chemical, microbiological or sensory properties (processed doesn’t mean unhealthy)
49
What are ultra-processed/ highly processed foods?
No longer resemble whole foods (add sugars, sodium, saturated fats like chicken nuggets, soft drinks, chips) to diminish nutritional value
50
What are the roles of energy and nutrients in the body?
Energy and nutrients from food support tissue growth, maintenance, and repair. The body uses these for activities, and excess energy is stored as fat.
51
What does organic farming entail?
Growing crops and raising livestock according to standards set by the Safe Food for Canadians Act and Regulations (2018).
52
Which nutrients provide energy to the body?
Carbohydrates, fats, and proteins. Sugar is a pure carb, and oil is a pure fat.
53
How is energy created in the body from food?
The body breaks the bonds in carbs, fats, or proteins to release energy, which fuels body activities or is stored as fat.
54
What is a genome?
The complete set of genetic material (DNA) in an organism or a cell. The study of genomes is called genomics.
55
What is nutritional genomics?
The study of how nutrients affect gene activities (nutrigenomics) and how genes affect nutrient activities and diet-disease interactions (nutrigenetics).
56
What is quantitative research?
A research approach that uses observation, hypothesis, experiment, and results interpretation to understand what occurred (e.g., experiments).
57
What is qualitative research?
Research focused on understanding people’s experiences, with methodologies like grounded theory, phenomenology, and case studies.
58
What do epidemiological studies investigate?
They research the incidence, distribution, and control of disease in populations.
59
What do experimental studies test?
They test cause-and-effect relationships between variables.
60
What does validity refer to in research?
quality of being founded on fact or evidence
61
What is the difference between a systematic review and a meta-analysis?
A systematic review provides a qualitative summary of evidence, while a meta-analysis provides a quantitative summary.
62
What is the purpose of nutrient recommendations?
They estimate adequate nutrient intakes for healthy people and apply to average daily intakes. doesn't represent optimal intakes for all
63
Which international groups create nutrient recommendations?
The World Health Organization (WHO) and the Food and Agriculture Organization (FAO).
64
What are some leading causes of death?
Cancer, cardiovascular disease, dementia, and diabetes, among others.
65
What is a risk factor and what do they tend to do?
A condition or behaviour linked to an elevated risk of disease but not proven causal (e.g., obesity, smoking) tend to cluster
66
What are common risk factors for chronic diseases?
Tobacco use, alcohol consumption, high blood pressure, physical inactivity, high cholesterol, obesity, unhealthy diet, and raised glucose
67
What causes rickets and scurvy?
Rickets is caused by vitamin D deficiency, and scurvy is caused by vitamin C deficiency.
68
What are the dangers of misinformation in nutrition?
Misinformation can be spread through sensational headlines, unverified claims, and media misrepresentation of research.
69
What are the Five Ws to evaluate a nutrition source?
Who created it? When was it last updated? Where is it hosted? Why was it created? What is the message?
70
What are red flags for misinformation?
Excessive capital letters, lack of credible references, unsupported sensational claims, and warnings from debunking sites
71
Who is the most credible source for nutrition advice?
Registered Dietitians (RDs), as they are formally trained and regulated professionals
72
What is the regulation of RD titles in Canada?
In Canada, only qualified professionals can use the title “dietitian” (or its French equivalent), unlike the unregulated title “nutritionist.”
73
How do you convert kcal to kJ?
Multiply kcal by 4.2 (e.g., 50 kcal x 4.2 = 210 kJ).
74
How are weight and volume units related?
1 kg = 2.2 lbs 1 g = 0.04 oz 1 cup = 250 mL 1,000 mL = 1 L
75
How do you convert inches to centimeters?
Multiply inches by 2.54 (e.g., 1 inch = 2.54 cm)
76
what is a cross-sectional study?
Observing how much and what kinds of foods a group of people eat and how healthy these people are

Food & Nutrition (12 decks)

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