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BPK 110 > Module 1 > Flashcards

Module 1 Flashcards

1
Q

Essential Nutrients

A

Nutrients that the body cannot make itself, must be obtained from the diet

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2
Q

Examples of Essential Nutrients

A

Amino acids, fatty acids, vitamins, minerals and water

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3
Q

Nutrient Categories

A

Water, Carbohydrates, Lipids, Proteins, Vitamins and Minerals

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4
Q

Example of Carbohydrates

A

Sugars, Starches, Fibres

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5
Q

Example of Lipids

A

Fatty acids, Sterols, Phospholipids

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6
Q

Organic Nutrients

A

Carbs, Lipids, Proteins, Vitamins - contain carbon chains

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7
Q

Inorganic Nutrients

A

Water and Minerals - do not contain carbon chains

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8
Q

Macronutrients

A

Found in higher proportions in the body and are required in larger quantities

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9
Q

Micronutrients

A

Found in smaller quantities in the body and are required in smaller amounts

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10
Q

Nutritionism

A

Describes why reducing the effects of foods to the sum of their parts can be problematic

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11
Q

Understanding Nutrition

A

Nutrient content in food cannot always determine the health effects it also requires an understanding of how nutrients and other substances in food interact with each other, as well as how the effects of nutrients differ between people

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12
Q

Non-nutrients

A

Not required for the growth and survival of the organism - phytochemicals, alcohol, caffeine

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13
Q

Phytochemicals

A

Non-nutrients found in plants that may have positive health effects - reduced risk of cardiovascular disease and cancer

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14
Q

Flavonoids

A

Bright blue, red or dark colour pigmentation in plants - blueberries, black tea, citrus fruits, wine

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15
Q

Flavonoids effects

A

Anti-inflammatory, anti-tumour and antioxidant effects

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16
Q

Caretenoids

A

Yellow, orange and red colours - pumpkins, sweet potatoes, carrots

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17
Q

Caretenoids effects

A

Antioxidant effects, synthesize vitamin A, positive effects on cardiovascular system

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18
Q

Toxins

A

Naturally occurring substances found in plants and animals that can have harmful effects

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19
Q

Where are toxins found

A

Many foods contain toxins that are mostly unavoidable, anything consumed in excessive amounts can be toxic even water

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20
Q

Fortification of Food

A

Increasing the amount of nutrients in the food beyond what was there originally

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21
Q

Mandatory Fortification

A

Iodine to table salt

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22
Q

Voluntary Fortification

A

Added vitamins to breakfast cerals

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23
Q

Whole Foods

A

Least amount of processing, remain close to their natural form as possible

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24
Q

Processed Foods

A

Undergone significant changes to their original form

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25
Ultra-processed Foods
HIgher risk of type 2 diabetes, cardiovascular disease, mortality
26
NOVA Group 1
Unprocessed or minimally processed foods - home cooked meals
27
NOVA Group 2
Processed Culinary Ingredients - oils, butter, sugar and salt
28
NOVA Group 3
Processed foods that are typically made by combining group 1 and group 2 foods to enhance shelf life, taste, marketability - canned foods, cheese
29
NOVA Group 4
Ultra-processed foods made by combining group 2 and group 3 foods - sugar-sweetened beverages, chocolate bars, candy, prepackaged frozen meals
30
Organic Foods
Foods that have minimal synthetic or artificial inputs and are grown that preserves biodiversity
31
Ultra-processed organic foods
Packaged macaroni, cheese, cookies
32
Organic Foods effect on health
Lower amounts of pesticide and lower nitrate levels but not enough studies on specific organic food diet and effect on health
33
Organic foods NOVA categories
Can be found in each category
34
Genetically Modified Foods
Foods that have undergone alterations to their DNA through genetic engineering, consumption of GMF does not change our own genetics
35
Food Additives
Substances added to food to affect taste, appearance, safety, freshness - more common in processed/ultra
36
How do GMFs work
May involve the use of a vector to implant traits into an organism to improve the growth of the food, make it more resilient to threats or to boost nutritional quality
37
Cash crops
Heavily produced, sold and traded such as corn and soy
38
Selective breeding examples
Seedless grapes, broccoflower
39
Vector examples
Golden rice, RoundUp Ready Soy
40
Use of vector
1. DNA of organism with a desired trait 2. Desired gene is removed 3. A vector is used for gene transfer 4. Gene is incorporated into vectors 5. As it grows the target organism takes up the desired genes from the vector 6. Target organism has new gene incorporated in its DNA
41
Preserving agents
Sodium nitrate
42
Thickening agents
Guargum
43
Sweetners
High-fructose corn syrup
44
Food additives NOVA groups
Processed and ultra
45
Sustenance
Maintenance of our bodies and lives
46
What do Nutrients contribute to
Body structure, body function, energy provision
47
Body Structure - Anatomy
Cell membranes - lipids Proteins + Carbs - embedded within membranes Cytoplasm - Water and minerals Protein - adds structure to muscles, bone and teeth Minerals - harden our bones and teeth Lipids - body structure and cushion in adipose tissue
48
Body Function - Physiology
All nutrients contribute through various reactions and processes to maintain homeostasis
49
Energy Provision
Carbs, lipids, proteins are energy yielding nutrients
50
Basal Metabolism
The body needs energy in order to perform its various functions and keep us alive
51
Calorie
1 kilocalorie = 1000 calories = 1 calorie
52
Enjoyment
Food is social, tasty, cultural people enjoy the process of eating
53
Psychological Reasons
People may eat because they are bored, depression or something emotional
54
Modifiable risk factors
Includes whether a person smokes, is inactive or experiences a high degree of stress
55
Unmodifiable risk factors
Includes gender, age and genetics
56
Diet-Gene Interactions
Genetics influence nutrition such as appetite, nutrient absorption and nutrient use
57
Nutritional Epigenetics
Explores how the foods we eat change DNA expression ex: consumption of food can affect what genes are expressed and the risk for disease in future child
58
Dietary Balance
Finding the right equilibrium for types of foods. 80% healthy, 20% less healthy
59
Dietary Variety
Less likely to be deficient in nutrients if we consume a range of different whole foods
60
Moderation
Not too much and not too little
61
Nutrient Density
Amount of nutrients in a food or meal compared to a reference amount (100kcal)
62
Nutrient Profiling
The science of ranking foods based on nutrient density, not content
63
Why is it difficult to study nutrition?
- People change their diet constantly - We can't force people to eat a certain way - It is difficult to know for certain what people eat - Other factors beyond nutrition also affect health - Difficult to establish causation
64
Scientific method
1. Define problem 2. Take observations 3. Make a hypothesis 4. Develop study methods 5. Take detailed results 6. Analyze data 7. Draw conclusions
65
Experimental Studies
- Randomized control trials - Involves experimental and control groups - Proves causation
66
Epidemiological Studies
- Population-based studies without manipulating variables - Does not proves causation, results could be for other reasons
67
Anecdotal Evidence
- Personal testimonies drawn from direct or indirect casual experiences - Not scientific, not peer-reviewed - Ex: before and after picture with a supplement that 'worked'
68
Ranking of Credibility
1. Systematic reviews 2. Randomized control trials 3. Epidemiological evidence 4. Expert opinions 5. Anecdotal Evidence
69
Evaluating Nutrition Sources
Valuable - is it relevant? Evidence-based - scientific evidence? Trustworthy - credible source? Opinion-based - does it show bias?
70
Indigenous ways of knowing (IWOK)
- Looks at food as a whole - Food is seen as a dynamic, living entity - Food is part of our relationship with each other and the land

BPK 110 (12 decks)

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