Midterm Flashcards
1
Q
Social Ecological Model
A
Individual - age, sex,ehnicity
Relationship - Friends, Parents, Family
Community: Work , School, Environment
Societal - Cultural norms, beliefs and behaviours
2
Q
Nutrients
A
Components Req’d for body’s functioning
3
Q
Nutrient Roles
A
Provide Energy
Maintainence
Repair
Growth
4
Q
Types of Nutrients
A
Water Carbohydrates* Fats* Proteins* Vitamins Minerals
- = energy yielding
5
Q
Essential Nutrient
A
A nutrient that the body cannot provide on it’s own and must come from the diet.
If not obtained, defincincies will occur
6
Q
calorie
A
Unit of energy
amount of energy required to heat 1 gram of water 1 degree. ( therefore 1Kcal = 1000 cal)
7
Q
Kilocalorie (Kcal) or Calorie with a capital
A
Used to measure energy of food, the amount of energy required to raise the temperature of 1kg of water 1 degree celcius
8
Q
Calories of a Carb
A
4 Cal/g
9
Q
Calories of a Protein
A
4 Cal/g
10
Q
Calories of a Fat
A
9 Cal/g
11
Q
Nutrient Density
A
How many nutrients are in a serving of food
12
Q
Elemental Diet
A
Used for treatment, is a diet based on dissolved minerals that contain all essential nutrients
13
Q
Non-nutrients
A
Compounds other than the 6 nutrients present in the body
14
Q
Phytochemicals
A
Non-nutrient chemicals that are responsible for taste, colour, and other characteristics in food.
- Flavonoid in fruit
- Lycopene in tomatoe
15
Q
Lycopene
A
Phytochemical in Tomato
16
Q
Flavonoid
A
Phytochemical in fruit
17
Q
Laboratory Study
A
may use special equipment and cells or animals to find out if a drug, procedure, or treatment is likely to be useful in humans.
18
Q
Case Study
A
a process or record of research in which detailed consideration is given to the development of a particular person, group, or situation over a period of time.
19
Q
Epidemiological study
A
is the study of diseases in populations of humans or other animals, specifically how, when and where they occur.
20
Q
Intervention Study
A
A type of clinical study in which participants are assigned to groups that receive one or more intervention/treatment (or no intervention) so that researchers can evaluate the effects of the interventions on biomedical or health-related outcomes.
21
Q
Cohort Observation Study Design
A
A cohort study is a particular form of longitudinal study that sample a cohort (a group of people who share a defining characteristic,
22
Q
Cross-Sectional Observational Study Design
A
a cross-sectional study (also known as a cross-sectional analysis, transverse study, prevalence study) is a type of observational study that analyzes data from a population, or a representative subset, at a specific point in time
23
Q
Experimental
A
manipulates study factors or subjects, such as therapeutic regimen, or some other parameter.
- random sampling / double blind
24
Q
Quasi Experimental
A
independent variable is manipulated, participants are not randomly assigned to conditions or orders of conditions
25
Systematic Reviews
literature review that uses systematic methods to collect secondary data, critically appraise research studies, and synthesize studies
26
Meta-Analysis
Meta-analysis is the statistical procedure for combining data from multiple studies
27
Servings of Fruit and Veggies
8-10
28
Servings of Grains
8
29
Servings of Milk and Alt
2
30
Servings of Meat and Alt
3
31
What Does Brazil's food Guide Suggest?
No recommended serving sizes, but rather has a list of healthy eating habits.
=1. Make natural or minimally processed foods the basis of your diet
2. Use oils, fats, salt, and sugar in small amounts when seasoning and cooking natural or minimally processed foods and to create culinary preparations
3. Limit consumption of processed foods
4. Avoid consumption of ultra-processed foods
32
What do Childbearing Women need According to Canada's Food Guide?
- Folic Acid
- Iron
- More nutrients in general
33
What do Children Need according to Canada's Food Guide?
-a good role model is important
| Several Small meals throughout the day
34
What do 50+ people need according to Canada's Food Guide?
A Supplementation of Vitamin D to help maintain healthy bone integrety
35
What Makes a good scientific study?
- removal of bias
- large sample size
- random sample
36
The CMA’s six recommendations
1. The food guide must go hand in hand with efforts to increase access to affordable, healthy food
2. The food guide must be based on sound nutritional research
3. The Government of Canada must assure Canadians that the revision process is evidence based
4. The food guide must reflect the changing eating patterns of our evolving and increasingly multicultural society
5. The food guide must encourage Canadians to reduce their reliance on processed foods
6. The Government of Canada must produce simple, practical products for Canadians and clear dietary guidance for health professionals
37
3 Goals of the Dietary Reference Intakes (DRI)
1. Establishing Safety Guidelines to avoid under/over consumption of nutrients
2. Setting Recommended Intake Values
- Adequate
- Tolerable Upper
3. Facilitate standard nutrition research policies
38
Estimated Average Requirements (EAR) (DRI)
-used in populations not individuals-
Average daily nutrient intake estimated to meet the requirement of half of the healthy individual in a particular group.
39
Recommended Dietary Allowance (RDA) (DRI)
average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.
40
Adequate Intake (AI) (DRI)
established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy
41
Tolerable Upper Intake Level (UL) (DRI)
maximum daily intake unlikely to cause adverse health effects.
42
Acceptable macronutrient distributions ranges (AMDR) (DRI)
– Carbohydrate, Fat, Protein expressed as percentages of total daily caloric intake
– A diet with these proportions can provide adequate nutrients and the reduce risk of chronic diseases
• 45%-65% from carbohydrates • 20%-35% from fat • 10%-35% from protein
43
BMI
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
44
Pear vs Apple Shape
Apple is worse because it typically has more visceral fat
45
% of Essential Fat
Men : 12-20%
| Women 20-30%
46
DEXA
Dual - Energy - X-Ray Absorbptiometry
- Gold standard
- blasts body with xrays
47
Waist Hip Ratio (WHR)
* WHR has been used as an indicator or measure of the health of a person and risk of developing serious health conditions
* WHR is a better predictor of CVD than waist circumference and BMI
* WHR is not considered valid for children, people under 5 feet tall or BMI >3
48
Basal Metabolic Rate (BMR)
The energy expenditure of the Body's natural functions without any physical activity.
49
Ghrelin
Hormone produced by the stomach when small intestine is empty - signals hunger
50
Hunger
Physiological need for food
51
Appetite
Psychological need
52
Satiety
The feeling of fullness that lasts until the next meal
53
Satiation
The feeling of fulness during eating
54
Leptin
Produced by adipose tissue suppresses appetite between meals
55
Simple Carbs
• Disaccharides (Maltose, Lactose, Sucrose) • Monosaccharides (Glucose, Fructose, Galactose)
56
Complex Carbs
Polysaccharides (Starches, Glycogen, Fibers)
57
How are carbs stored in plants?
Starch in granules
58
How are carbs stored in humans
Gylcogen
59
Insoluble Fibre + Food sources
Cellulose ---Wheat
Hemicellulose ------------Cereals+ vegetables
Lignin ----Vegetables
60
Soluble Fibre and food source
Pectin ---Citrusfruits, apples, carrots Gums
| Legumes, ----oats, barley, brown rice
61
Fiber DRI* (*Adequate Intake) > and < 50yrs
Men <50 years old: 38g
• Men >50 years old: 30g
• Women <50 years old: 25g • Women <50 years old: 21g
62
Parts of a grain
```
– Bran
• Fiber
– Germ
• Essential Fats
– Endosperm
• Carbohydrate,
B-Vitamin
```
63
Whole Grain vs Multigrain vs Enriched Flour
Whole grain = all parts of grain
Multigrain = some parts
Enriched Flour/ Bran/Wheat Germ = Bad
64
Carbohydrate Digestion
Mouth
•Partial starch breakdown •Salivary Amylase
Stomach
•Nothing really happens
Small Intestine
•Starch -> disaccharides (Pancreatic amylase) •Fiber goes to colon (take some cholesterol)
Intestinal Wall
•Disaccharides -> monosaccharides •Lactase*, sucrase, maltase
Blood vessels
•Galactose, Fructose -> liver to convert to glucose •Glucose gets delivered to liver, muscles, adipose tissue
65
The Glycemic Response
Blood glucose and insulin in response to a food item
– Food score on a scale, Glycemic Index (GI), compared with standard food, given a score of 100
66
Glycemic load (GL)
* A lower GL = less glucose build up and less insulin needed
* GL = GI x Carbs / 100
67
Low carbohydrate diets
* Low carb diet ≠ high protein diet – Low Carb-diet (Ketogenic diet)
* Carbohydrate ~2-5% (<50g) • Fat ~70-90% • Protein 6-20% – Low Carb-diet (Atkin’s diet) • Carbohydrate ~10% (Carbo change over time)
* Fat ~55-70% • Protein 20-35%
* Paleo diet ≠ Low carb diet – eliminate dairy, grains and processed foods
68
Ketosis
* Metabolic state -> body uses ketone bodies as the fuel source
* Ketone bodies (acidic) are produced by the liver from fatty acids
* Ketoacidosis: Dry mouth, Blurred vision, abdominal pain, fast pulse, nausea, fatigue, fruity breath smell
blood concentration (millimolar) Condition
< 0.2 not in ketosis 0.2 -0.5 slight/mild ketosis
0.5 -8.0 induced/nutritional ketosis
15 -25 ketoacidosis
69
Low Carb Diet: Pros
• Epilepsy -> Keto diet • Influence neurotransmitter activity
* Diabetes
* Reduction of blood insulin • Increase mitochondriogenesis
• Cardiovascular Disease Risk
- Blood lipids (LDL, triglycerides)
• Weight Reduction (non-caloric restriction diets) – Appetite-suppression (ghrelin/leptin) – Improved metabolic efficacy for fat – Gluconeogenesis is “expensive” -> ~400-600 kcal /day
70
Low Carb Diet: Cons
* High Intensity exercise performance
* Diet adherence
* Keto genetic flu
71
Triglyceride
Glyceral + 3 FA
72
Unsaturated Fat
* Shorter-chain fatty acids
* Lower melting-point
* Softer (liquid)
73
Saturated Fat
* Longer-chain fatty acids
* Higher melting-point
* Room temperature
74
Polyunsaturdated Fats
Omega 3
- Fish oil
- Reduce Infammation
- Brain Fx
Omega 6
- From Plant Oils
- Promotes bone health
- Regulates Metabolism
75
What creates Trans Fatty Acids
Hydrogenation of Poly Unsaturated fatty acids
Pose risks to heart health
76
Phospholipids
= Glycerol, two fatty acids, and a phosphorus molecule
* Soluble in fat
* Soluble in water with phosphorus molecule
* Acts as an emulsifier
77
Emulsifier
Mixes with both Fat and Water
78
Sterols
Large rings of carbon atoms
79
Cholesterol
- Makes bile
| - Not an essential Nutrient
80
Total Fat DRI
20-35% total Kcal
81
Saturated Fat DRI
<10%
82
Trans Fat WHO
<1%
83
Polyunsaturated Fatty Acid DRI
Omega 6 = 5-10%
| Omega 3 = .6-1.2%
84
Cholesterol DRI
Low
85
Lipid Digestion
Mouth
•n/a
Stomach
•Small amount of fat begins digestion due to gastric lipase
Small Intestine
•Pancreatic lipase break down to FFA and mono-glycerides
•Duodenum: Bile emulsifyfat
Intestinal Wall
•Epithelial cells: Convert mono-glycerides -> triglycerides>Chylomicrons
•Micelles help transport triglycerides across wall
Lymphatic
•Larger lipids are transported in protein carriers, Chylomicrons
Blood Vessel
•Circulate throughout the body
86
Chylomicrons (uLDL):
Intestine ->Body Cells, Livers
87
Very Low-Density Proteins (VLDL)
Liver-> body cells
88
Low-Density Lipoproteins (LDL):
Liver->Body cells
89
High-Density Lipoproteins (HDL)
Body cells-> Lipids
90
LDL
* Large, light, rich in cholesterol
| * High blood values = increased risk for heart attack
91
HDL
* Small, dense, rich in protein
| * Higher blood values = lower risk for heart attack
92
BCAA's
Leucine
| Isoleucine, Valine
93
Ovo-vegetarian
: eats eggs but not dairy products.
94
Lacto-vegetarians
eat dairy products but avoid eggs.
95
Lacto-ovo-vegetarians
eat both dairy products and eggs; this is the most common type of vegetarian diet.
96
Vegans
do not eat dairy products, eggs, or any other products which are derived from animals
97
Pesco-vegetarian
same as the partial vegetarian, but eliminates poultry
98
Zero Nitrogen balance
Nitrogen in = Nitrogen out
99
Positive Nitrogen balance
Nitrogen in > Nitrogen out
100
Negative Nitrogen balance
Nitrogen in < Nitrogen out
101
When are Amino Acids Wasted
1. Energy is lacking
2. Protein is overabundant
3. An amino acid is oversupplied in supplement form
4. The quality of the diet’s protein is too low
102
Complete Protein
Provides all 9 essential amino acids
103
Protein Digestion
Mouth
•n/a
Stomach
•Stomach Acid denatures the protein strands
Small Intestine
•Pancreatic Protease split into tripeptides, dipeptides and amino acids
Intestinal Wall
•Absorbs amino acid
Blood Vessel
•Transport to all the body’s cells
104
Protein Digestability
Animal protein > Legumes > Grains / Plants
105
Binge Drinking
4+ Drinks for Women ( 2 / day 10/week
5+ Drinks in a row for Men (3 / day 15 / week)
106
Alcohol Kcal/g
7
107
Alcohol Calories / Drink
Beer > Red Wine > White Wine > Hard Liqour
108
Alcohol Metabolism
Converted to Acetaldehyde which via Alcohol Dehygrogenase (men have more) gets converted to Acetate or Ethanol in the Liver.
For Men Begins in Stomach
For Women all in Sm. Int
109
Stages of Liver Damage
* Fatty liver: 1st stage of liver deterioration
* Liver fibrosis: 2nd stage of liver deterioration
* Cirrhosis: 3rd stage (irreversible
110
Alcohol Affects Body Functions
- Diuretic
- Infertility in Women
- Suppresses Testosterone in Men
- Weakens Immune System
111
The Fattening Power of Alcohol
- Promote Central Abdominal Fat Storage (apple)
- Hops in bear promote breast growth in men
- Stim NPY
- Suppress Leptin
- Suppress Serotonin
- Suppress FA Oxidation
112
The Hangover
Mild Form of Drug Withdrawal
Darker the Alcohol Worse Hangover
- Dehydration
- Gastric Acid
- Acetaldehyde
- Impeded Blood Glucose Maintainance
113
Chronic Effects of Alcohol
- Fetal Alcohol Syndrome
- Heart Disease
- Dementia
- Cancer
114
Wernicke-Korsakoff Syndrome
Wet Brain
- Deficiency of B1
- Paralysis of eye muscles, poor muscle coordination, impaired memory, damaged nerves
115
Thiamine (B1)
Critical in Glucose Metabolism
Nerve, Heart, Muscle Fx.
116
Alcohol Effect on Thiamine
* Increased need for/usage of thiamine to metabolize alcohol in liver
* Reduces absorption of dietary thiamine in the gut
* Dietary influencer (most heavy drinkers possess poor diets reducing dietary thiamine)
117
Alcohol Effects on Folate
* Expelled from all the body’s sites, increasing blood folate
* Kidneys falsely think folate is present in excess and begin to excrete folate
118
Folate
- DNA Repair and Cell Div.
| - Can lead to Spina Bifida
119
Alcohol Effect on Blood Glucose
* Alcohol steals the the liver’s attention from regulating blood glucose.
* Hyperglycemia then hypoglycemia
* Increased insulin resistance
Since most carbs come from an alcoholics beverages quitting can be dangerous
120
Alcohol Effects on Hypertension
* Alcohol increases glucose concentrations which increase fluid retention, increasing blood pressure
* More of an acute problem as 3+ drinks will have a noticeable effect on BP
121
Abstainers Bias
have people who are not consuming alcohol but they may not be consuming alcohol due to own health issues.
122
Hand Serving size for Fresh, frozen or canned vegetables
1/2 a fist (125ml)
123
Hand Serving size for Leafy Vegtables
1 fist
124
Hand Serving size of Whole Fruits
1 fist (1 fruit basically)
125
Hand Serving size of Frozen/Canned Fruit
1/2 Fist
126
Hand Serving Size of Dried Fruit
cupped hand
127
Hand Serving Size of Fresh Fruit Juice
1/2 a fist (1/2 a cup = 125ml)
128
Hand Serving Size of Bread
1 palm = 1 slice
129
Hand Serving size of Bagel
1/2 a bagel = 1 palm
130
Hand Serving Size of Rice
1/2 a fist
131
Hand Serving size of Pasta
1/2 a fist
132
Hand Serving size of Cold Cereal
1 fist
133
Hand Serving size of Milk
1 fist
134
Hand Serving size of Yogurt
1 fist
135
Hand Serving size of Cheese
2 thumbs
136
Hand Serving size of Meat/Poultry
1 palm
137
Hand Serving size of Fish
1 palm
138
Hand Serving size of Peanut Butter
2 thumbs
139
Hand Serving size of Nuts n Seeds
cupped hand
140
Hand Serving size of Legumes
1 fist
141
Hand Serving size of Butter/Margarine
1 thumb
142
Hand Serving size of Oil
1 thumb
143
Hand Serving size of Mayooooooooo
1 thumb
