Healthy and Healthy Eating Flashcards

Question

Tolerable Upper Intake Level (UL)?

Answer 1

- highest regular intake level from all sources likely to pose no risks of adverse health effects for most people

Answer 2

recommended range of macronutrient intake as a % of total energy

Answer 3

sugar units (saccharides) SIMPLE □ Monosaccharides - single sugars e.g. glucose, fructose □ Disaccharides - pairs of monosaccharides e.g. sucrose, lactose COMPLEX □ Polysaccharides - chains of monosaccharides e.g. starch, fibre

Answer 4

primary role - supply body with energy □ many health benefits associated with CHO rich foods - Micronutrients, phytochemicals, fiber content

Answer 5

- 1 Fruit, dairy (simple) - 1 Grain, legumes, veggies (complex) · health effects: quality of CHO - highly variable · consumption of "added" sugars can be harmful by: 1. Displacing intake of important nutrients 2. contributing to obesity

Answer 6

Gastrointestinal health - Fecal bulk - prevents constipation, hemorrhoids and diverticulitis Weight management - energy density, add bulk, satiety CVD and diabetes risk - blood cholesterol, aids in blood glucose control colon cancer risk

Answer 7

· RDA: 130 g/day - minimum recommendation · AMDR: 45-65% of energy intake · total fiber: 25 g/day (F), 38 g/day (M) · added sugars - <25% of energy < 10% of energy (WHO, Diabetes Canada)

Answer 8

· triglycerides - most common - 95% dietary lipids - chains of carbon & hydrogen □ saturated: carry maximum number of hydrogens - Solid at room temperature (animal fats) □ unsaturated; missing some hydrogens (monounsaturated, polyunsaturated) - Liquid at room temperature (vegetable oils) · other fats: phospholipids & sterols (e.g. cholesterol) · Transfat - produced through hydrogenation prolongs shelf life, alters texture of food (banned in 2018)

Answer 9

provide the body with energy □ insulation: maintain body temp, protect vital organs □ structural component of cell membranes □ transfer of fat-soluble vitamins hormones in & out of cells □ Precursors for several important body compounds

Answer 10

Meat, poultry, fish, eggs, dairy 2 vegetable oils, nuts/seeds

Answer 11

trans fats: associate with increased risk of heart disease · saturated fats: mixed findings - animal vs plant sources? (behave differently in body in terms of cholesterol-raising ability, plant sources may have health benefits) · mono and polyunsaturated - provide a cardioprotective effect · essential fatty acids - omega 3 (has additional special properties and omega 6) - serve as precursors for important body compounds e.g. regulation of BP, blood clotting, immune function, inflammatory processes · omega 3 provides additional heart health benefits ► Studied most Most cardioprotective effects

Answer 12

· AMDR: 20-35% of energy (total fat)- to get essential fats from diets · diet lower in saturated fat - replace with mono & polyunsaturated · avoid trans-fat · limit cholesterol: < 300 mg (part of dietary intake referral, some people are high responders to dietary cholesterol) e.g. elevated blood cholesterol (builds plaque, needs restriction), family history

Answer 13

major component of most cells · chains of amino acids arranged in sequence - 22 in total - 9 are “essential” (from diet)

Answer 14

building materials - growth and repair - regulation of several body functions ▪ antibodies, enzymes, hormones, transport, fluid balance and pH balance - Low protein diet = large range of body functions that are affected

Answer 15

· Dietary sources: - meats, poultry, seafood, dairy, eggs (animal based) - legumes, nuts/seeds, grains, veggies (plant based ) · most animal sources of protein are complete proteins and better digested than plant sources · plant based proteins often do not contain all Essential amino acids - incomplete proteins · vegetarian eating? - variety of grains, legumes, seeds, nuts and vegetables can provide balanced supply of a.a.

Answer 16

· inadequate protein - breakdown of several important body functions e.g. immune system - severe, prolonged deficiency - protein energy malnutrition · excess protein - associates with adverse health effects Proteins cant be stored in body - deamination of amino acids = more work for liver and kidney = produces ammonia - toxic for blood

Answer 17

· RDA = 0.8g/kg /day (1.6 for people who train a lot) · AMDR: 10-35% of energy intake Most Canadians get 16-17%

Answer 18

· enjoy a variety of foods Decreased sodium, increased micronutrients: whole foods - minimal processing Increased fibre, micronutrients, and weight control: □ fruits & vegetables □ whole grains Saturated fats, ensure all essential amino acids: □ lean meats, dairy, eggs □ plant-based sources of protein □ heart-healthy fats Increased unsaturated fats; □ vegetable oils, nuts/seeds, avocado, fatty fish Decreased sugar-sweetened beverages: Water

Answer 19

□ Refined laded sugars □ processed foods □ tropical oil - coconut □ invisible fats: read labels · avoid: □ hydrogenated vegetable oils (trans fats) □ processed meats (cancer risk) · preparation & planning □ shop with a list, shop the perimeter □ shop and cook in bulk - freeze individual servings □ create a healthy food environment, healthy snacks · attention to portion sizes · healthy cooking methods (bake, broil or steam) become label and menu savvy

Answer 20

body movements produced by skeletal muscles resulting in energy expenditure □ wide range of physical, social and mental health benefits ▪ quality and quantity of life · Physical activity: □ for health, fitness □ for performance ▪ power, agility, speed, coordination

Answer 21

· Physical Activity Guidelines: 16 % (meeting guidelines) □ N/S differences by gender or age groups · proportion of Canadian children and youth meeting Canadian Physical Activity Guidelines: 40% · boys (52%) were twice as likely as girls (26 %) age 5-11 (47%) were 1.5 times more likely than youth aged 12 to 17 (31 %)

Answer 22

Sedentary lifestyles: □ significant burden on the Canadian healthcare system □ regular PA associated with a 30-35% reduction in all-cause mortality (death from any cause)

Answer 23

improved CV endurance · strong muscle and bones · better flexibility · improved posture & balance · lower BP · favourable blood lipids · blood sugar control · improved immunity · healthy body weight · stress management · builds self-esteem Reduced risk of: CVD, diabetes, cancer, osteoporosis, injuries, falls, depression, anxiety, premature mortality

Answer 24

· lack of time · lack of energy, motivation · financial limitations · lack of facilities · low confidence/self-esteem · lack of skill, fear of injury · long term illness/disability don't fully understand the benefits

Answer 25

achieved when "the systems of the body are healthy and function efficiently so as to resist disease, to enable the fit person to engage in vigorous tasks and leisure activities and to handle

Answer 26

fitness pertaining to disease prevention & health promotion - risk of disease and functional disability

Answer 27

increase ability to perform daily activities with energy - heart, lungs, and muscles able to sustain a higher level of activity for a longer period of time, with less effort - decrease the risk of injury & illness (major prevention)

Answer 28

· Cardiorespiratory endurance · muscular strength, muscular endurance * flexibility body composition

Answer 29

progression - a gradual increase in duration, intensity · overload - must 'tax the system · specificity - designed to meet the goals of the program · recovery - allow time for the body to adapt · individual, fun, safe!

Answer 30

F - Frequency I - Intensity T - Time T - Type of training

Answer 31

· Warming up & cooling down · safety equipment, safe environment * caution in extreme conditions listen to your body

Answer 32

· Physical and mental preparation for activity 1. start with light aerobic activity - increase blood flow to working muscles - a gradual increase in HR & BP - increase body temp - warm the muscles 2. Stretching - stretch the soft tissues - prevent injury, muscle soreness - improve flexibility

Answer 33

Active recovery * gradual return of HR and BP to baseline 1. light jog or activity * prevents blood pooling * aids in the removal of lactic acid 2. Stretching improves flexibility and prevents muscle soreness

Answer 34

* increasing PA is safe for most people * some medical conditions require a medical consult * PA Readiness Questionnaire (PAR-Q) D used to screen for medical conditions * How to? * build into your daily life * walk & take the stairs * turn off the TV. short exercise or stretch breaks

Answer 35

* exercise with a friend * establish a regular routine * start slowly * Mix it up * Be realistic Monitor progress

Answer 36

· Body Mass Index(BMI) - relative weight for height weight (kg)/height (m2)

Answer 37

* BMI is a crude measure - does not account for differences in body composition differences in body fat for the same BMI

Answer 38

excessive body fat - associated with health risk

Answer 39

- how much of weight is fat? - where is fat located?

Answer 40

· Waist circumference: a surrogate measure of abdominal body fat ○ women < 88cm (35”), men <102cm (40”) · Body composition assessments: e.g. skinfolds, bioelectrical impedance analysis (BIA)

Answer 41

Higher rates of boys over girls

Answer 42

· important risk factors for many chronic diseases: □ CVD, stroke, type 2 diabetes, some cancers □ gall bladder disease, osteoarthritis □ social, and psychological health □ discrimination, judgement (workplace) □ anxiety, depression the burden on the health of Canadians and the Canadian healthcare system

Answer 43

at simplest level Energy intake and energy expenditure

Answer 44

EI>EE basic metabolic rate energy expended through PA positive energy balance

Answer 45

complex and multi-factorial

Answer 46

behavioural, environmental, psychocoial genetics

Answer 47

food intake & physical activity

Answer 48

Toxic food environment (nutrient-dense food is always available) - that does not support PA (inequities (SES)

Answer 49

SES (low SES, high obesity), social factors - cost of sports, healthy foods

Answer 50

300+ genes & biological markers linked to obesity

Answer 51

· extreme energy reduction (800 calories or less) will slow metabolism (preserve body fat, adaptive response, counterproductive) · < 1200 - risk of dietary deficiency · difficult to maintain - too restrictive · promotes temporary change in dietary habits · stress associated with “failure” - too restrictive of a diet, sets up concept of learned helplessness · weight cycling (lose, gain, lose) - Loss includes, water weight, muscle - Regular PA is needed to gain muscles back body fat % tends to go up in weight cycling Fastest way to lose erm weight lose is the slowest route (methodically)

Answer 52

· Permanent, practical, balanced changes in lifestyle · caloric balance exists when: □ energy intake = energy expenditure · weight loss? must create negative caloric balance · Gradual adjustments: □ slow steady weight loss of 1-2/wk □ net loss of 500-1000 kcals/day (EI & EE) 10%of initial body weight over 6 months - 1.5 lb/week

Answer 53

dietary, PA, behavioural and social support

Answer 54

□ Decrease total energy intake - regardless of CHO/protein/fat ratio □ Portion control - portion distortion, use Canada's food guide □ consider energy/nutrient density: ▪ nutritionally adequate - not < 1200 kcals ▪ ↓ fat, decrease added sugars, ↓ processed foods, increase fiber □ low (or no) alcohol intake - judgment decrease □ sustainable (variety, satiety, fits with lifestyle)

Answer 55

· plan to be physically active for 30-60/day □ reduce time spent in sedentary activities ▪ lose more fat - build/retain lean muscle mass ▪ ↑ weight loss maintenance

Answer 56

- Goal setting, portion control, safe food, environment, mindful eating, avoid skipping meals

Answer 57

· too little body fat for optimal health □ BMI: <18.5 □ represents a small portion of Canadian adults (<5%)

Answer 58

· low energy reserves · Menstrual irregularities and infertility · Osteoporosis and bone fractures · ↑ risk of other nutrient deficiencies increase risk of premature death

Answer 59

· healthy weight gain must combine: - increase energy intake and PA · focus on nutrient-rich, energy-dense foods - milkshakes, fruit juice, muffins, nuts, avocados · regular meals, snacks - larger portions exercise to build muscle mass

Healthy and Healthy Eating Flashcards

(86 cards)