module 1 Flashcards
(36 cards)
macronutrients vs micronutrients (list them)
macros:
-water
-lipids
-proteins
-carbs (last three are energy yielding and organic)
micros:
-minerals (inorganic)-for building/body structure
-vitamins (organic)-for increasing enzymatic activity
non nutrients
-phytochemicals, toxins, caffeine
phytochemicals
–responsible for colour n planrs and may have positive effects in humans
flavonoids
-give plants darker pigments like blues/reds
-antioxidant, anti-inflammatory, anti-tumour
carotenoids
-give plants yellow/red/oranaage colour
-antioxidant effect
toxins
-naturally occuring in plants and animals (usually as defense mechanism)
-can have harmful effects once past the threshold in body
-levels are limited on foods by govt
ultra-processed foods
have lot of addtives/preservatives, ingrediants, extra sugars extra fats, extra sodium. things like phytochemicals and natural substances are taken out
unprocessed-something that is sold as it was grown, no changes
80:20 rule, 90:10
80/90% of the time have unprocessed/whole foods
organic foods
foods grown without artifical or syntheitc conditions. tend to have less herbicides/pesticides. not neccessarily healthier then regular produce cuz the amount of pesticides in reg foodsdont have an amount of toxins that passes the threshold.
t or f: Organic foods are classified as NOVA group 1
false
Organic foods have varying degrees of processing - Organic foods can be found in each NOVA category
genetically modified foods
GMFs=altered dna in foods
-through selective breeding
-use of a vector to implant a desired trait into another by putting desired gene into plamid and then plasmid into target plant.
why we eat
-sustenence
-enjoyment
-psychological
Carbohydrates provide ___ kcal of energy per gram
4
gene diet interactions
-genetics can influence nutrition by genetic influences on appetite, nutrient absorption, nutrient use
-nutrients/diet can influence the expresson of genes (if the protein that gene codes for is actually made or not)=epigenetics
epigenetics example: the dutch famine
-compared to their siblings, ppl born during the famine were more likely to develop depression, cvd, type2diab, shcizo (basicallly mother was pregnant during the famine)
What is food fortification, and why is it done?
Food fortification involves increasing the amount of nutrients in food beyond what was originally present.
Reasons for fortification:
Government regulations: E.g., iodine in table salt, folic acid in breakfast cereals (required in Canada).
Marketability: Adding vitamins, minerals, essential fatty acids, or fiber to attract consumers.
Important Note:
Fortification alone does not determine if a food is healthy. Consider the whole food, including its processing level, to assess its overall healthiness.
What are the 4 groups of the NOVA food classification system?
Group 1: Unprocessed or Minimally Processed Foods
Foods with minimal alteration (e.g., dried, crushed, boiled, refrigerated).
Found intact and close to their natural form (e.g., fresh fruits, vegetables, meats).
Group 2: Processed Culinary Ingredients
Made by processing Group 1 foods (e.g., oils, butter, sugar, salt).
Used in cooking, not consumed alone.
Group 3: Processed Foods
Made by combining Group 1 and Group 2 foods.
Examples: Canned foods, cheese, bread, fruits in syrup.
Enhanced for shelf life, taste, and marketability.
Group 4: Ultra-processed Foods
Minimal Group 1 ingredients, made mainly from Group 2 and 3 components.
Examples: Candy, frozen dinners, sugar-sweetened beverages.
Designed for profit, shelf life, and convenience, often in bright packaging.
What is a Calorie
It is the
amount of energy needed to raise the temperature of one gram of wa
ter by one degree Celsius.
t or f: Nutrient profiling refers to ranking food based on their total nutrient content
f-based on nutrient density not total amount
What are the steps of the scientific method in nutrition research?
Define the problem: Identify a specific issue (e.g., cardiovascular disease).
Observe phenomena: Notice patterns (e.g., some people are more likely to develop cardiovascular disease).
Make a hypothesis: Propose a testable explanation (e.g., diets high in saturated fat increase heart disease risk).
Develop study methods: Choose a way to test the hypothesis (experimental or epidemiological studies).
Take detailed results: Collect quantitative and qualitative data.
Analyze data: Use statistical and graphical methods to interpret results without bias.
Draw conclusions: Avoid overstating results; specify their significance (e.g., apply findings only to the studied group).
What are the two main methods used to study nutrition, and what are their key features?
Experimental Research (Randomized Control Trials)
Key Features: Controls all variables except one, uses experimental and control groups, often includes placebos, can be blind or double-blind.
Strengths: Best for establishing causality.
Weaknesses: Difficult with humans due to ethical concerns, compliance issues, and challenges in long-term studies.
Epidemiological Research (Population-Based Studies)
Key Features: Observes trends without manipulating variables, follows groups over time (e.g., Nurses’ Health Study).
Strengths: Easier and faster to perform, uncovers associations.
Weaknesses: Cannot establish causation, prone to confounding factors and inaccuracies in diet reporting.
Why are randomized control trials considered the “gold standard” in nutrition research?
Randomized control trials are the gold standard because they:
Control all variables except the one being studied.
Use experimental and control groups, often with placebos, to ensure unbiased results.
Can establish causality when effects are observed due to the controlled environment.
What is a major limitation of epidemiological studies in nutrition?
Epidemiological studies only show associations, not causation.
They cannot control all variables that may influence outcomes (e.g., lifestyle factors).
Data on diet quality and quantity may be inaccurate.
What are the strengths and limitations of observation methods for dietary studies?
Strengths:
Subjects cannot misrepresent how much they ate.
A skilled researcher collects the data.
Limitations:
People may not want to be observed.
People may change their behavior because they are being observed.
Time-consuming and costly.
Dietary patterns change over time, so this method may not represent true typical consumption.
What are the strengths and limitations of the Food Frequency Questionnaire (FFQ) method?
Strengths:
Less time-consuming.
Can focus on specific foods or nutrients of interest.
Limitations:
People might misrepresent what they ate because they forget or lie.
Dietary patterns change over time, so this method may not represent true typical consumption.
What are the strengths and limitations of the 24-hour diet recall method?
Strengths:
Less time-consuming.
Can focus on the total quality of their diet.
Limitations:
People might misrepresent what they ate because they forget or lie.
Dietary patterns change over time, so this method may not represent true typical consumption.
