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KNSS 244 > Module 1 > Flashcards

Module 1 Flashcards

1
Q

Diet excersize can affect

A
  • how we look/feel
  • how we preform
  • our chances of getting sick
  • life expectancy
  • quality of life
    most sickness and disease can be prevented via diet and excersize
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2
Q

purpose in studying nutrition

A
  • science linking food consumpotion to better health and reduced disease
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3
Q

average lifetime you will eat

A

70 000 meals

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4
Q

5 leading causes of death in ca

A

1 cancer
2 heart disease
3 stroke
4 respiratory diseases
5 accidents

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5
Q

which illness are related to diet

A

1 cancer
2 heart disease
3 stroke
6 diabetes
7 alzhiemers
10 kidney disease

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6
Q

two leading cuases of preventable death in ca are related to…

A

smoking and obesity

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7
Q

how many ca die every year from cancer or heart disease

A

150 000

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8
Q

nutrient dense foods

A

more bang for your buck, even though they may seem more expensive

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9
Q

6 categories of foods

A
  • carbs
  • protein
  • lipids
  • vitamins
  • minerals
  • water
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10
Q

3 functional categories of nutrient

A

1 provide energy
2 growth and development
3 regulate body processes

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11
Q

carbs

A
  • carbon, hydrogen, oxygen
  • 4 k cal per gram
  • gives us energy
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12
Q

two types of carbs

A

simple (sugars)
complex (rice pasta bread potatoes)

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13
Q

protein

A
  • carbon, hydrogen, oxygen, nitrogen
  • 4kcal per gram
  • bone and muscle health, blood cells, immune system
  • most NA eat 9x recommended
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14
Q

lipids

A
  • carbon hydrogen oxygen
  • 9kcal/gram
  • energy for lower intesity activities
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15
Q

two types of lipids

A
  • saturated (animal fats, solid)
  • unsaturated (plant oils, liquid)
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16
Q

vitamins

A
  • enable chem reactions
  • 13 vitamins
  • fat soluable (A D E K)
  • water soluable (C B)
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17
Q

minerals

A
  • nervous system, cells, water balance, skeletal system
  • 16 + essential minerals
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18
Q

water

A
  • H and O
  • human body 60%+ water
  • nutrient and waste transport, solvent, lubricant
19
Q

fluid intake recommendations

A
  • men 12 cups (3L
  • women 9 cups (2.25L)
20
Q

alcohol

A
  • 7kcal per gram
21
Q

kilocalorie

A

amount of heat energy required to raise the temp of 1 L of water ! degree

22
Q

typical NA diet

A

men- 2400-3200 kcals day
women- 1800-2400 kcals per day

23
Q

avergae breakdown from total calories consumed

A

17% protein
50% CHO
33% fat

24
Q

recommendend diet for active people

A

12-15 % protein
50-65% CHO
20-25% fat

25
Q

new trend for avtive people

A

30% Protein
40% cho
30% fat
(low carb, higher pro and fat)

26
Q

what do NA consume too much of

A

salt, sugar, fat, alcohol
- dont get enough healthy carbs, pro, lipids, vitamins, minerals and fiber

27
Q

suggestions for canadian diet

A
  • less animal protein
  • more plant protein
  • less ismple cho
  • more complex cho
  • more vitamins, minerals, water
28
Q

factors that influence eating

A

hunger- biological
appetite- psychological
satiety- feeling full

29
Q

the hypothalamus

A
  • region of brain that regulates hunger and fullness
  • signals sent by nerves telling us to ear or stop eating
30
Q

problem with hypothalamus

A

we can get full before we even get a signal from the brain to stop eating

31
Q

nutrient dense food vs calorie concentrated food

A

nutrient dense (high in fiber) make us feel more full than calorie dense meals like fast food

32
Q

appetite can be affected by a wide variety of external forces

A

enviromental and psychological
- favourite foods, flavours
- apperance, smell
- stress, depression
- routines, habits
- advertising
- convienence

33
Q

tips to maintian healthy body weight

A
  • eat brekafast to kickstart metabolism
  • eat smaller meals, more often
  • stay hydrated but not in liquid kcals
34
Q

5 steps to lose belly fat

A
  • eating in reverse, carbs early, protein later
  • eat more fiber
  • red wine in evening (antioxidant, tissue inflammation
  • muscle confusion in workouts
  • measure waist weekly
35
Q

know your 5 Dr. OZ

A

1 blood pressure
2 waist size
3 weight
4 cholesteral
5 blood sugar

36
Q

high BP

A

causes crakc sin your arteries and kidneys, leads to strokes and heart attacks

37
Q

Blood pressure numbers

A
  • top is systolic (pressure the heart beats while pumping blood which is the best lifelong measurement for hypertension
  • above 140 is high
38
Q

waist size

A
  • then omentum is the fat that accumulates in the mid-section, causes corornary disease, diabetes, high BP
  • belly fat sends out toxic chem, posisons liver (high BP), squeezes kidneys (high BP), interfenes with insulin taking sugar out of bloodstream (diabetes)
39
Q

omentum

A

the belly fat that accumulates in the mud section

40
Q

belly fat

A
  • poisons liver
  • squeezes kidneys
  • interferes with insulin tkaing in BS
41
Q

weight and obesity

A

men 25% body fat
women 30% fat
- 2/3 americans overweight
- 1/3 americans obese

42
Q

cholesterol and heart attacks

A
  • high cholesterol is major risk for cardiovasular disease
  • blood test
43
Q

cholesterol carried in 2 types

A

HDL- high density lipoproteins needs to be 50mg or better HEALTHY
- LDL- low desnsity lipoproteins should be under 100mg UNHEALTHY

44
Q

fasting blood sugar

A
  • testing this measures risk for diebetes

KNSS 244 (7 decks)

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