midterm Flashcards
(224 cards)
1
Q
what is the definiton of nutrition?
A
study of nutrient in food and as required for the body (mind + brain)
social, cultural, economic and behvioural interactions
2
Q
who should you only refer to in nutrition
A
RD or PhD
3
Q
what is the leading cause f death in Canada?
A
Cancer
4
Q
over _____ cancers are nutrition related
A
1/3
5
Q
what is th eworldwide leading cause of death? Canada?
A
worldwide- heart disease. Cancer - canada
6
Q
what system is firrst to be imapcted by poor nutrition?
A
immune system
7
Q
what cells are impacted first by bad nutrition
A
immune cells (phagocutes , b and T)
8
Q
what are some diteary trend in this socitet?
A
less phys activity, lots of snacks, pop and sweet beverages, larger portion sies
9
Q
what ia a challenfe of nutrition research?
A
hard to isolate variables, different for diff people
10
Q
4 types of nutrition research?
A
case studes, epidemiological studies, lab studies, intervention studies
11
Q
what are 2 pros to diet analysis?
A
help individuals mak epos change, helps et large scale food policy, debelop food guides, etc..
12
Q
what are some ways of diet analysis?
A
Food recoes, food frequency surveys, food and eatin habit survey,, pictue and wighing food, health records and stats, disease
13
Q
what are anthropometri measures? examples?
A
heigh weigh, bmi, boen breadthm circum, growth chart
14
Q
what are some lab measures?
A
DXA, blood values , haor and nails, blod glucose monitoring
15
Q
We have ___ nutrients to take in
A
45+
16
Q
Is water macro or micro?
A
Micro - but we need lots of it
17
Q
Difference between old and new Canada food guide in terms of protein
A
Old had meat-alt and dairy:alt new combines them
18
Q
How many sweets/day. How much sugar?
A
1-2 sweets. 5-9 tsp added sugar
19
Q
Each country had the same food guide. True or false.
A
FALSE
20
Q
What are the 6 principles of healthy eating
A
Adequacy
Balance
Energy control
Nutrient density
Moderation
Variety
21
Q
Blood sugar likes to be within
A
3-7mmol or 70-130mg/dL
22
Q
Percentage daily value is based on a a ___\ cal diet
A
2000
23
Q
What percentage is considered higher for percentage daily value. What is conisdered low?
A
15% or more. 5% or less.
24
Q
What is orthorrxia
A
Going to extremes in healthy eating so that it is actually unhealthy
25
What is RDA?
Recommended dietary analysis - 98% of ppls needs of thag nutrient
26
What 6 things are Dietary ref intakes the umbrella term for
RDA - Recco
Dietary analysis
Adequate intakes,
Tolerable upper intake levels
Estimated average rwueitements
Average macronutrient distribution range ,
27
What is Adequate intake
nutr. Goals for individuals, but not enough got science for RDA
28
What is tolerable upper it make levels
Upper intake before hch there is an increased risk of toxicity
29
What is Estimated average requirements
Average intake req of Gen pop. - used for research and policy settiny
30
What is average macro distribution range ?
The average intake presented as a range required for fat carb and protein
“Range to accommodate different body size and activity leve, genetics etc
Presented as % age of total caloric intake
31
How is AMDR (average macro distribution eMate) present
Percentage of totale caloric intake
32
How is AMDR (average macro distribution eMate) present
Percentage of totale caloric intake
33
What is Chronic disease risk reduction intake
Newer reccos being proposed
Intakes tht result in lower risk for chronic diseases
Specific focus on biomarkers for disease scientific recco for either increased or decreased intake of a nutrient
Just one aet so far: Sodium 2300mg(2019) (e.g a reduc in sodium to this level or less would result ina reduction in disease risk)
34
What is one chronic disease. Risk reduction already made
Sodium 2300mg(2019) (e.g a reduction in sodium to this level or less would result ina reduction in disease risk)
35
how many tblspoond of fats should u eat a day
2-3 tblspoons
36
Diet can reduce the risk of depression by up to __%
40
37
WHO state tha t___ woild eb #1 healt issue in 2020
depression
38
WHO released a 2022 paper on ____
“OPTIMIZING BRAIN HEALTH ACROSS THE LIFE COURSE”
39
2 determinants of brain health are
physical health and healthy environments
40
what is the mental health contiuum
someone can have no mental ilnesss and stil have poor mental health or they can have mental ilness and have awesome mental ehalth
41
what is tyrosine and tryptophan
amino acids found in ppultry, dairy, popcorn, nuts, seeds soy - they trigger prod of brain nerurotransmitters, enhance feeelins of wellbeing and alertness - neurotransmitters needed for godo mood and mental health
42
where are omega3 fatty acids foudn most?
fatty fish
43
is EPA or DHA more critical?
EPA
44
what is the ration between EPA and DHA?
3":1-2
45
what do omega 3 fatty acids do to our brain?
make brain cell membranes mroe permealble and easier for neutotranmitters like seratonin and dopamine to cross
46
brain matter is about _____ unsaturated fats and ___ is omega 3 and omega 6
60%, 30-35%
47
what regulates how calcium is metabolized? impact on owmen?
estrogen, (low vbefore periods in females)
48
what does soluble fibre do and where is it found
citrus and oats - hekps feel full and stabilize blood glcuose leveles - no crashing!
49
where si oleic acid found?
olive and canola, almond, avo
50
what does oleic acid d in the brain?
increasees availbailit of seratonin to brian neruons also polyphenold help neurons bind together - better connected brain to deal with daily stressors
51
what does vitmin c do?
repari brain cells, antioxidanct maybe help make neurotransmitters
52
whu are complex carbs important?
lwo CHO my worsen depression
53
what os folic/folate acid also known as
B vitamins
54
where are B vitamines/folate/folic acid found?
spinach and romaine,
55
what do folate/folic acid/B vitaminse do?
produce seratonin, dopamine, noradenalne, B12 defficiency linked to depression
Many B vitamins key to make a brain chemical (SAM) needed to make neurotransmitteres
56
what brain chemical B vitamins critical to making. What does this chemical do
SAM - needed to make neurotransmitters
57
what do antioxidants do?
prevent brain form oxidatiev dmage - this damge leads to bad mental health/neural inflammation
58
what are iron zinc mag critila for
neurotransmitter sunthesis, myelination , mitochondira function
59
What is vitamin D associated with?
depression/mental illness
60
what does vitamin D help regulate?
brain ezumes, protects neurons from damge and reduces neural inflammation
61
braein relies on high blood flow which is ______ water.
82%
62
what percentage of dehydraiton can impact our cognitive funtion
even 1%
63
what does caffeine disrupt
seratonin
64
what does MIND stand for? what does DASH stand for?
“Mediterranean-DASH Intervention for Neurodegenerative Delay.
DASH - dietary appraoches to dstop hypertrension
65
what is the MIND diet? what are we eating and limting?
most brain healthy foods, antixoxidant rich and antiinfalmotrry, leafy green, vegies,berreis, nuts, fish... red wine. Limit butter, wholr fat, cheese, fried fast foods, red meat, pastry, sweets
66
how many sevings of grains on mind diet
3
67
how may pastries and sweets on MIND diet?
less than 5 a week
68
how much cheese, fried/fast food a week on MIND?
No more than once
69
how many beans and legeums on MIND
every other day
70
what PA shines most in mental health?
yoga and weight training
71
what is key inboth exerise and nutrition
antiinflammatory
72
how many canadiens are iron defficient
1/3
73
waht percentage of pop is defficent of omega 3
90%
74
what make up the microbiome
bacteria, viruses and fungi
75
gut biome stasy the same throughout life. true or false
NO - it hcanges
76
what is most detrimental in gut biome?
antiobiotic use at young age
77
diabetic meds are bad for gut biome. true or false
false - acc good
78
___% of seratonin is produced i gut
70
79
good gut microbiome produces____ whch are ___
short chain faty acids, pos metabolites
80
___% of immune system impacted by gut
80
81
____ decrease the mucous barrier which is also known as ____
emulsifiesrs, leaky guy
82
what is rebiosis
feed micorbes or they wil feed u
83
waht are some probiotics (vegetale wise)
garli, onions, artichokes, oatmeal, potaotes - insolube fibre
84
what diet promotes healthy gut micfrobiome
mediterannean
85
what is olive oil high in
monounsat fatty acids and omega 3
86
Researchers continue to study probitotics - true or false. why?
false - they stopeed as saw they were innefecitve and maybe harmful
87
what alt sugar is best for gut biome
stevia
88
out of bacteria, viruses and fungi which is best?
all the same - no ONE best food - all work together
89
waht are some practiial reccomendations to preserve gut health
dietary fibre incr, whey and plant protein, reducea animal, femrneted food, incrase omega 3, avoid artificial sweetneers and highly processed
90
how mnay ervings ogf grains per can food guide
6-8
91
how many servings of fruit and veg/day acc to Can food guide
7 to 10
92
apples are a ___biotic
pre
93
if one is overweight they have ___ mor chnave of being depressed
150%
94
how was mental health typucally treated? dwhat about now?
typically meds and CBT, now mayvbe PA and nutrition more
95
waht are 7 liefstyle habits to prmot healthy brain?
healthy food, exercise, ehalth check, avpoid alc, sleep, read+study, meditaiton
96
what is neuroplasticity
brains capacity yo form new connections throughout life - keep telomeres long - no dmentai/cognitive decline
97
serving size of 1 fist =
1 cup
98
what is palm used for in serving sizes
3 oz of meat, fish/poultry
99
thumb tip. = ___ in serving sizes
1 teaspoon
100
what can be used as half a cup? in serving sizes
tennies ball (1/2 fist)
101
do you want more fruit or veggies
veggie
102
what better frozen or canned
frozen - preserves nturient - canned is heated and destory nutrients
103
what does light mean in terms of reading labels?
% less than original usually referring to calories, sugar, salt,
fat
104
what is considered fat free/ sugar free
less than 0.5g
105
what is considered trans fat free
.2 grams or less
106
what is a considered a soruce of fibre? high source of fibre?
source - 2+ grams high=6+g
107
what temp should u keep fridge?
40 farenheight
108
how much energy do carbohydratess, proteing and fat give u xal/g). alcohol?
carbs - 4cal/g, prot - 4cal/g, fat - 9cal/g
alcohol 7g/cal
109
what are the 4 course themes?
non judgemental knowldge/tanslation messagine
2. norusoe body and soul
3. all food fits and hwo you eat is improtnat - whole food appraoch
4. grace and kindness
110
what does 1g = in kcal for carbs
4
111
carbohydrates are th eonly soruce used by___ and___
brain and NS
112
what is protein sparing?
ensures enough protein can be used for Growth and development
113
how do cabs help fat meatbolism
beed CHo to metabolize fat
114
what are 5 functions of carbs
energy, protein sparing, fat metabolism, GI tract components of body compoints (cell mebarne,rna, dna, mucouse)
115
what are the three monosaccahrides?
gluose, galactose fructose
116
what are the 3 dissachaides
lactose, maltose sucrsose
117
what 2 monsach are maltos made of
2 glucpse
118
what 2 monosacc are sucrose made of?
glucose and fructose
119
what 2 monosacch are lactose made of
glucose and galactose
120
what are oligosaccahrides. How many carbon. Are they digested well? found in??
3-10 carbons. no they produce gas elack the enzyme to break down. Beans!
121
what are polysaccharides? how many ? exampels?
10 +. Starch, glycogen , cellulose (fibre)
122
storage form in plants. it is a ___sacharide
starch, poly
123
cellulose is also known as an dit is the __ of __
fibre, plant wall - non digestible
124
celullose contians ___ acid
phytic
125
most people can olerate how much lactose
6g or 1/3 cup fo milk
126
who are starchy carbs inportant for
type 2 diabetes
127
what dairy foods have less alctose
yogurt a nd cheese
128
___% of CHo goes to energy and __ to blood gluose/love/lglycogen stores.
50 % goes to energy, 10% goes to stores
129
how much glycogen can we store?
up to 350g genrally (about 300)
130
wher does excess CHO go?
converted to reiglyceride and stored as fat
131
what is it called when body does not have enoguh CHO itnake and thne breaks donw prtein to make CHO
gluconeogenesis
132
why is high sugar intake risk for heart disease (hint triglyceride)
if we hav excess CHO - geos to fat storage leading to hgiht triglycerides in blood
133
insulin is actibe when blood glucose is ___ and it does ____
high, pulls glucose into cells for storage (lipogensis)
134
what hormone active ehwn blood glucose low and what does i tdo
glucagon and it pulls glucose from stored glycogen
135
where does formation of ketone bodies occur - it occurs from
hepatic mitochondira - too much acetyl coa during B oxidation
136
What happens when there is not enough CHO??
lucagon (eg. glucose all gone) is
the active hormone; stimulates CHO from liver mobilized; body breaks down fat to
convert to glucose (gluconeogenesis); fat breaks down but it bcan’t fully be
metabolised if lack of CHO so ketones form; muscle and NS can use ketones for
energy but can cause ketosis (ketoacidosis; disrupts pH in blood)
137
what is GLP 1
a hormone which
stimulates satiety and released
in lower GI tract; thus
refined/processed CHO
absorbed in upper GI does not
stimulate GLP-1
138
where are complex xarbs released - why does this stimualte satiety?
released in lower GI -GLP 1 horomone leads to satiety ( fullness) - when we eat esimple absorbed in upper, no GlP 1 and therfore no satiety!
139
What percentage of CHO do we need (ADMR) accotding to can food guide. How many grams?
45-65% of total caloric intake (AMDR. about 130 grams as min! )
140
what is rule of thumb for amount fo fibre to get (in g). DO males or females need more?
30g. Males need more
141
what is the new recco % of sugar in take ?
less than 5% - 5-9 teaspoons
142
what is enriched and fortified mean
enriched - nurients added back into food lsot when processesing eg bread
fotified - adding nutrients that we not natially rpesent in food (vit d to almond milk)
143
what does whoel grain consist of (3 parts). which parts are best?
consists of bran, germ and endosperm - bran and germ are best - white bread just has endosperm so elss nutrients
144
what are the two types of fibre? what some sources of each?
soluble - foudn in oats, citsu, psyllium
insoluble - wheat, whole grain, vegtables
145
what does soluble fibre mix with? beenefits/ It rpmotoes healtheir ___
cholestrole containing bile during digestion - controls BGL and decreases cholesterol. promotes healthier gut biome bc of metabolites formed.
146
which fibre type plays key role in weight reduction? how
insoluble fibre. makes u feel full, deacreases calire abosrption
147
which fibre type increases hermogensisi?
insoluble
148
which fibre holds water and cleanses colon?
insoluble
149
benefits of insoluble fibre?
colon health, push thru gi tract, weight ruduction - ,maybe role in cancer (lots of fibre usulaly less processed)
150
how does fibre help reg blood sugat?
slows down absorption
151
what is differnce between intact vs isolated fibre
intact - naturally from whole foods
- size and structure is key to health benefits
isolated - used in supplemts and do not have all health benfits (eg chole loweing)
152
we should incrase fibvre intake quickly and water does not matter. true or false
FALSE - incrase slow and lots of water
153
hwat does glycemic index measure? scale uses?
How fast and hwo mich BGL rise. scale uses 50g of glucose white brease as refernce
154
what complex carb also increases BGL quck an dhas hi GI
POTATOES
155
what is glycemic load equation? what is considered high?
GI value X CHO/serving/100. OVER 20 is high
156
hwo can you recognize low medium high GI foods?
ny food higher in
fibre, protein and/or fat will be lower GI
157
can Gi change with cooking/ripness?
YUH
158
differnt sugar is metabolzied differently. True or false
NOO - all metabolized the same - and end up as blood glucose
159
what is the one direct causal link with sugar consumption?
dental caries (cavitie and decay
160
what aer 2 types of sugar subs? exmaples of eahc?
nutritive - malitol and sorbitol
non nuritive - aspartame, sucraloae, stevia
161
what is the most widely stuies food additive?
aspartame
162
what is apartame made form
2 amino acids
163
can aspartame be heated
no
164
what is ssucalose madr form
sugar - chlorine moleculse replce H and O - adding chlorine to diet - heat stable
165
how much swwetere is stevia than sugar
200-300x
166
167
what is celiac disease? what dors it do to villi?
Defined as an
autoimmune
disease with
a heightened
immune
response to
the protein in
wheat;
gluten. makes villi in intenstines non-functional thus food do not digest and absorb
168
gluten free grain include
oats, amaranth, quinoa, rice , buckeheat, orn, millet, sorghum
169
why oes celi3eac cause fatigue
singificantly decrased nutrient absorption
170
when does eaitng lguten cause leacky gut?
if u have celiac
171
what does FODMAP stand for? what FODMAPS AR IN the diet?
Fermentable Oligo-Di-Monosaccharides and Polyols) - Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
Lactose (dairy)
Fructans (wheat, garlic, onion, inulin etc)
Galactans (legumes such as beans, lentils, soybeans, etc)
Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits
such as avocado, apricots, cherries, nectarines, peaches, plums, etc
172
what does it mean by. fodmaps are osmotic
means they pull water into the intestinal tract - could be fermented b not aborbed well
173
in nutrition what is considered the second brain?
gut
174
what energy kcal/g do lipuds giev
9
175
do lipds take more or less enrygy to store than carbs?
less
176
do lipdis hole more or less water than carbs
less
177
what are the fat soluble vitamins
ADEK
178
saturated means ____
double bonds or no
When all 4 bonds linked with with all possible hyrdrogens
No double bond
179
unsatrurated means
double bonds present
180
how to know omega 3 and 6 in terms of double bond
if double bond is on 3rd carbon it is omega 3 and if it si on 6 then it is omeaeg 6 .
181
what do u cal the fat if there is one and more than on double bond
one = mono
ore tahn one =poly
182
what is considered short, medium, long, very long fatty acid cghain
short = less tahn 6
medium = 6-12
long =12-22
very lon g greater tahn 22
183
do fatty acids have more or less oxygen than carbohydrates
less
184
whta are 2 ends of faty acid
omega end and acid end
185
what are trans attya ids made by the rpocess of
hydrogneation
186
is trans fat saturated or unsaturayes?
unsaturated but is trans unsaturated
187
what shape ae trans unsat in?
straight - no bend so they can stack on artey walls
188
what are CLAs. wherea re they foudn? what do they do?
conjugated linoleic acd - found in dary prdocuts (like buterrer - help rpevent cancer)
189
is margarine alsways bad - when is it okay?
no - get non-hyurdogenated with more omega 3
190
is buute ror margarine better or both?
both! in moderation!
191
what does essential mean in nutrition
need to get in diet bc our body does not make it
192
omega 3 is a pert of cells in what 2 parts of the brain?
retine and cerebral cortex
193
what does omega 3 make horomones involved in?
immune sytema nd heart
194
what does omega 6 primarily play a role in?
cell membrane foremation
195
what are some examples of where omega 6 is found?
nuts,seed, whole grain, vegetable oils
196
what is the best way to get omega 3 - second best
first - FISH/salmon , then flaxseed oil then canla/ walnut not greate bc of omega 6 content
197
what are the three kinds of omega 3 fatty acids and whihc is best?
ALA (alphalinolenic) , DHA(Docosahexaenoic), EPA (Eicosapentaenoic
DHA and EPA are the best (DHA the very best )
-
198
Why is ALA omega 3 not as useful.WHu are DHA and EPA better?
has to be converted by body
why. They are the best kind becasue they aer readily used by the body
199
why are fish oil supplements not reccomeneded
high in contaminants and vit A
200
what is the most common type of fat in foods and stored by the body?
triglycerides
201
where are triglycerides stored
fat/adipose tissue
202
which type of lipid is made of essental faty acids and acts like a horomone
eicosanoids
203
what are eicosanoids derived from - some fucntions?
C20 unsat fat/ cell membranes
- 3) eicosanoids – derived from C20 unsaturated FA; make prostaglandins, leukotrines,
part of cell membranes and local hormones; increase cell permeability, immune
response
204
is cholesterol an essential nutrient?
NOOOOO
205
are sterols found in both andimal and palnt products??
no just animal products - shellfish, eggs, liver, meat, dairy
206
we absorb ____ % of the cholesterol we eat contibuted to ___ of total body
50 and 40 - mainly a genti compinent
207
what are phospholipids
make up cell membrean
208
what is the function of lipoproteins?
carry fat in blood
209
what is differnet between the metabolism of short.med cahin fattya cids and long chain?
shortt/med - are absorbe dinto the bloos
long - incorportaed into lipoprotin (chylomicron
210
whee are long chain fatty acids packed into chylomciron?
in th Gi epithelium
211
what is inside a chylomicron
cholestreol, triglyceride, protein, phospholipid
212
what is the chlyomicron absorbed into and where does it enter
absorbed into the lymp and enters lood stream thru left subclavian
213
after the chylomicron passes thru elft sublacian into blood wher does it go? then what happens to it
to fat and msucle cells where enzymes brak it down into its parts and it is reformed into a triglyceride and stored in adipose tissue - remnant go into the liver
214
once broken down where do the reminants of the chylomicron go - what happens here?
into the liver - formed into new liproteind (very low density lipoproteins.
215
what do chlyomicrons eventually beome - are these bad or good?
eventually they become LDL (low density luporprotin - this is BAD cholesterol
216
what happens to the LDL's once they are converted from the chylomircorn? where do they go?
some uptakin by cells and metbaolize - but limited recpetores for this
some are metabolized by high density (good chole_ and the rest oxidize on arety walls - leading to atherosclerosis, CVS, high bp ...
217
which lipoproteind are good chole and bad
good cholesterol = high density lipoprotein
bad cholesterol = low density lipoprotein
218
what is released bh lipid that helps satiety
CCK
219
what is the AMDR for fath what abou saturated. TRANS?
20-35%, <10% sat fat. Trans avoid!!
220
what is rator of omega 3 to omega 6
1: 5-10
221
how many mg of cholestory for those with CV risk? how about normal ppl
<200 f0r CV and l<300 for normal
222
how many eggs ok for high cholesterol ppl
1-2 eggs still ok
223
what should the rato of toatl cholesterol to HDL be?
4:1
224
