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KIN 275 > Module 1 - Tools of the Trade > Flashcards

Module 1 - Tools of the Trade Flashcards

1
Q

What is Nutrition?

A

Science of the action of food, nutrients, and other substances within body

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2
Q

What is Health?

A

a state of complete physical, mental, and social well-being

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3
Q

What are the function of Nutrients in the body?

A

Nutrients are used by the body to function properly and maintain health

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4
Q

What are the 6 classes of Nutrients?

A

Proteins, Fats, Carbohydrates, Water, Vitamins and Minerals

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5
Q

What is a Macronutrient? and What are the 4 types of macronutrient?

A

Nutrients that are required in large amounts each day
Proteins, Carbs, Fat and Water

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6
Q

Which Macronutrient does not provide energy?

A

Water

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7
Q

What is a Micronutrient?

A

Nutrient that is needed in small amounts each day, provide no energy

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8
Q

Are Micronutrients still necessary for proper function?

A

Yes! They are still important, even though we don’t need them in large quantities

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9
Q

What are the Two types of micronutrients

A

vitamins and minerals

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10
Q

What is the role of Vitamins?

A

required for specific chemical reactions, catalysts for energy release

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11
Q

What is the role of minerals?

A

Regulate body functions
growth of body tissues
catalysts for energy release

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12
Q

Around how many essential nutrients are there? (remember essential nutrients are nutrients that our body doesn’t make, they must be taken in from food)

A

about 50

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13
Q

What % of the human body is water?

A

60%

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14
Q

What are the 3 general functions of Nutrients?

A
  1. Source of Energy
  2. Raw Materials of body (ligaments, tendons, plasma membrane)
  3. Regulate Metabolic Processes
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15
Q

What is a kilocalorie?

A

the amount of heat needed to raise the temperature of 1 L of water by 1 degree celsius.

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16
Q

How many kilojoules in 1 kilocalorie?

A

4.18 kilojoules = 1 kilocalorie

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17
Q

According to Atwater system, how many kcal/gram is provided by carbohydrates?

A

4

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18
Q

According to Atwater system, how many kcal/gram is provided by lipids?

A

9

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19
Q

According to Atwater system, how many kcal/gram is provided by proteins?

A

4

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20
Q

According to Atwater system, how many kcal/gram is provided by alcohol?

A

7

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21
Q

Why is alcohol not referred to as a nutrient?

A

it interferes with the bodies ability to process other nutrients

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22
Q

What components make up most of the weight of the body?

A

Protein, Fat and Water.

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23
Q

What are metabolic processes?

A

chemical reactions inside living organisms

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24
Q

What is metabolism?

A

set of reactions that occur in the body

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25
Homeostasis is..
the regulation of metabolism to maintain stability in body
26
What 2 types of nutrients help to maintain homeostasis?
vitamins and minerals
27
What types of nutrients help in speeding up, slowing down metabolic processes?
proteins, vitamins and minerals
28
What type of nutrient regulates body temp?
Water, through sweat
29
Some examples of essential nutrients are..
essential fatty acids (omega-3,6,9), essential amino acids
30
Name at least 2 *macrominerals* (required by the body in large quantities)
calcium, sodium, potassium, chloride
31
Name at least 2 microminerals (trace mineral, only require in small quantities <100mg/day)
Zinc, copper, iron
32
*Dietary Reference Intake (DRI)* are supposed to…
assess and provide guidance for individuals/populations
33
*Estimated Average Requirement (EAR)* is…
the daily intake that is estimated to meet the requirement of 50% of people in a specific age and sex group
34
EAR is best used to…
evaluate individual nutrient needs and plan nutrition programs to meet group needs
35
*Recommended Daily Allowance (RDA)* is…
the daily intake that is estimated to meet the requirement of 97.5% of people in a specific age and sex group
36
How many SD away is RDA from EAR
+2 Standard Deviations
37
Does RDA meet the needs of most **healthy** people?
Yes.
38
RDA can be used along EAR to…
assess nutrient adequacy
39
*Adequate Intake (AI)* is…
an estimate of the average nutrient intake by the healthy population
40
*AI* is only used when…
not enough information is available for the nutrient to set EAR/RDA
41
*Tolerable Upper Intake Level (UL)* is…
the level of daily intake that will not cause negative health effects in 97.5% of people in specific age and sex group.
42
*UL* is used as…
a roof or maximum level to protect against overconsumption
43
Intakes below **EAR** are..
very likely to need improvement, probably inadequate probability of adequacy is <50%
44
Intakes between **EAR** and **RDA** are…
likely to need improvement, possibly inadequate probability of adequacy is >50% but <97.5%
45
Intakes above **RDA** are…
very likely to be adequate, probably adequate meet the needs of >97.5%
46
The further the intake is below RDA…
the more likely it is to be inadequate
47
If intake is >= AI then it is…
very likely that it is adequate
48
If intake is
cannot conclude anything about inadequacy
49
What are some exceptions to applying DRIs?
some nutrients like iron (menstruating women) are not normally distributed, skewed
50
What is an **AMDR**?
Acceptable Macronutrient Distribution Range, expressed as a %
51
**ADMRs** have been set for..
proteins, carbs and fats
52
**AMDRs** are based on…
reference height and mass for male and females
53
When the AMDR for carbs is expressed as an RDA, how much carbohydrates does it state for males and females aged 9 or older?
130 grams / day
54
When the AMDR for protein is expressed as an RDA, how much protein does it recommend?
0.85g/kg of body weight/day for 14-18 yrs old 0.80g/kg of body weight/day for 19+
55
What does EAR stand for?
Estimated Average Requirement
56
What does RDA stand for?
Recommended Daily Allowance
57
What does AI stand for?
Adequate Intake
58
What does UL stand for?
Tolerable Upper Intake Level
59
Canada’s Food Guides translates…
DRIs into a format which can be understood and used by all canadians
60
Canadas food guide emphasizes…
variety and moderation
61
Cons of canada food guide…
nothing stated about vitamin d (we live in a place where vitamin d is difficult to get)
62
What is the AMDR of Carbohydrates for all ages?
45-65%
63
What is Health Promotion?
The process of enabling people to increase control over, and to improve their health
64
What are at least 3 key messages of the 2019 Canada Food Guide?
have plenty of fruits and vegetables, eat protein foods, moderation and variety are key, make water drink of choice, choose whole grain foods

KIN 275 (13 decks)

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