Nutrition - 400 Flashcards
(94 cards)
1
Q
BMI Calc
A
Weight in kg / (Height in meters)2
2
Q
List 4 Limitations on using BMI
A
muscular athletes
people under age 18 who have not reached full growth
pregnant or lactating women
adults over 65 years of age.
3
Q
List 5 notable changes from the old to Canada Food Guild
A
- Greater emphasis on fruits, vegetables, and plant-based proteins.
- Reduced emphasis on meats and dairy products favouring low-fat dairy and non-dairy alternatives where possible.
- A shift towards mindful eating, limiting screen time during meals, and eating and cooking with others.
- Eliminates the traditional “four food groups” replacing them with three: vegetables and fruits, whole grains, and proteins.
- Encourages Canadians comprise half of their daily diet with fruits and vegetables, and split the remaining half between whole grains and proteins.
4
Q
How many servings a day (According to the Old CFG) - Female Adult - Fruit and Vegetables
A
7-8
5
Q
How many servings a day (According to the Old CFG) - Male Adult - Grain Product
A
8
6
Q
How many servings a day (According to the Old CFG) - Female Adult - Meat and Alternatives
A
2
7
Q
According to the Old GFC what is a single serving of Green Leaf Vegetables - Raw and Cooked
A
Cooked - 250 g —- Raw 125g
8
Q
Give 2 examples of Protein or Alternative
A
Cooked fish, shellfish, poultry, lean meat Cooked legumes Tofu Eggs Peanut or nut butters Shelled nuts and seeds
9
Q
How many grams of Cheese is a single serving (According to Old CFG)
A
50g
10
Q
Name the 2 functions of Nutrients?
A
To provide structure to the body and energy
11
Q
Name three of the seven items required to be included on the package of packaged foods labels.
A
The product’s common name Net quantity of the package Nutrition facts Ingredients list Allergy statement Origin claim where the product was manufactured Date marking
12
Q
Essential nutrients are?
A
Nutrients that the body cannot make or cannot make enough and humans must consume to maintain health
13
Q
List the six classifications of Essential Nutrients.
A
Carbohydrates - Proteins - Lipids (Fats) - Water - Vitamins - Minerals
14
Q
List the four Macronutrients
A
Carbohydrates, fats, proteins and water
15
Q
What is the difference between a Macronutrient and a Micronutrient
A
Macronutrients must be consumed in large quantities. Micronutrients in lesser amounts.
16
Q
A calorie is?
A
A unit of measure used to express the amount of energy provided by food.
17
Q
Define Basal Metabolic Rate
A
the rate at which the body uses energy while
at rest to maintain vital functions
18
Q
What present of our daily Calorie intake is used for our Basal Metabolic Rate
A
60% - 70%
19
Q
Define Energy Balance
A
= the energy used up through basal
and physical activity.
20
Q
List the 2 indicators of weight and Heath
A
BMI - Waist Circumference
21
Q
Why do we need Lipids
A
lipids to help insulate our bodies, provide structure to our cells, and lipids are key
components of many important reactions that keep us health
22
Q
Structure of Lipids?
A
A lipid that is solid at room temperature is knows as a fat, while a lipid that is liquid at room temperature is known as a oil
23
Q
Triglycerides and Fatty Acids - Define
A
Triglycerides are a common lipid and a key component of in them are fatty acids
24
Q
How are Fatty acids are categorized
A
saturated, unsaturated (monounsaturated and polyunsaturated) or trans fatty acids
25
What are Saturated fatty acids
Saturated fatty acids are solid at room temperature and are found mostly in animal sources
26
What are healthy fats
Unsaturated fatty acids are made up of two main types, monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) and in moderation are considered “healthy fats”.
27
Essential fatty acids - Defined
There are two polyunsaturated fatty acids, linoleic acid and linolenic acid, that our body needs but cannot make on its own
28
Linolenic acid is also known as
omega-3 fatty acid
29
Why do we want Omega-3's in the diet
Decease the risk of heart disease, hypertension, arthritis and cancer
30
What foods are a good source of Omega-3's
Certain types of fish such as herring, mackerel, salmon, lake trout, and white tuna also found in
flaxseed, flaxseed oil, canola oil and soy oil.
31
Trans fatty acids (TFA) - Defined
are naturally occurring in some animal products, in particular beef, as well as man-made by hydrogenating unsaturated oils
32
Why do we not want Trans Fatty Acids in the diet
negative effect on health in that they act like saturated fats by raising LDL “bad cholesterol” levels as well as decreasing HDL “good cholesterol” in the blood thus increasing the risk of heart disease
33
Hydrogenation - Defined
is the process of manipulating the chemical structure of vegetable oil to make it more saturated or solid and resistant to chemical change or spoilage
34
Why are Phospholipids used
They make effective emulsifiers
35
Lecithin - defined
is a phospholipid found in eggs and soybeans that is widely used by the food industry to stabilize products containing both water and fat
36
Cholesterol - Defined
is a sterol, a type of lipid that has a distinct ring shaped structure
37
What dose Cholesterol do for us
it is important in the production of vitamin D, bile acids, hormones such as estrogen, testosterone, and cortisol, and a key component in cell membranes
38
How much Dietary Cholesterol do we need from other sources
25%
39
Name the sources of Dietary Cholesterol
from animal sources, such as egg yolks, poultry, meats
| and dairy products.
40
How is Cholesterol Transported
by high density lipoproteins (HDL) and low density lipoproteins (LDL).
41
Why is Low Density Lipoproteins (LDL) bad
Excess levels of LDL (bad) cholesterol can cause a build-up of cholesterol inside the arteries blocking blood flow and increasing the risk for heart attack.
42
Why is high density lipoproteins (HDL) good
HDL (good)
cholesterol gathers up excess cholesterol in the blood and carries it back to the liver for
disposal
43
Sources of LDL
Foods high in saturated fatty acids and/or dietary cholesterol, such a processed
meats, full fat dairy products, and organ meats may increase LDL
44
The Functions of Lipids
Energy
Structure to cells
Body temperature regulation and protection
Important component of chemical reactions
Synthesis and Absorption of fat soluble vitamins
45
How dose Lifestyle affect ones risk of developing hart developing Hart Disease
Heathy Lifestyle reduces the risk of Hart Disease through healthy eating - exercise and outlook
46
What are the 7 Heart Healthy Guidelines
```
Change Your Plate Design a healthier Plate
Choose Whole Grains
Lean Meats
Remove Fat
Choose the Right Cooking Method
Shake the Salt Habit
Substitute for Healthy Ingredients
```
47
The Difference Between Plant and Animal Proteins
```
ANIMAL VERSES PLANT PROTEIN SUMMARY
Animal
Complete protein
Sources: eggs, meat fish, poultry, dairy products
Higher fat and cholesterol content
Lacks fibre
Plant
Incomplete protein (except soy beans and quinoa)
Sources: cereals, grains, vegetables,legumes, nuts and seeds.
Lower fat content
Lacks cholesterol
High fibre
```
48
Why do we need ingest essential amino acid's (EAA)
amino acids needed to make proteins are considered to be essential because the body cannot make them
49
For an individual of average weight, protein makes up about __% of total weight.
16%
50
Foods that supply all the essential amino acids are called?
```
Complete proteins
Animal sources (meat, poultry,fish, and dairy products) as well as soy and quinoa provide complete proteins
```
51
Incomplete proteins sources?
Plant sources (cereal, grains, vegetables, legumes, nuts and seeds) are incomplete proteins.
52
Plant sources can be combined to creates complete proteins are called?
Complementary Proteins and typically include a cereal or grain with a legume or bean
53
Name the three main areas where proteins are used in our bodies?
Building and Repairing Body Tissue
Regulation of Body Function
Providing Energy
54
The term food allergy refers to?
“sensitivities caused by a reaction to the body’s immune system to specific proteins in a food" (Health Canada, 2012).
55
The most severe type of food allergy reaction is called?
Anaphylactic Shock
56
Health Canada has determined 10 priority food allergens - Name 3 (Different Ones)
```
peanuts - tree nuts
sesame seeds
milk
eggs
fish (including shellfish and crustaceans)
soy
wheat
sulphites
```
57
A food intolerance is?
a sensitivity to a certain food that does not involve the individual's immune system.
58
Can most vegetarians can receive adequate protein?
Yes, with careful planning
59
Nutrients that are risk in a Vegetarians? Name a few
vitamin B12, vitamin D, calcium, iodine, iron, zinc and mega-3 fatty acids. Vitamin
60
Why is B12 a concern to Vegetarians?
B12 is found almost exclusively in animal products.
61
Give a few considerations when creating a Vegetarian Recipe / Menu?
the daily recommended number of servings should not change for the Vegetables and Fruits and Grain Products categories.
Careful consideration should be given when choosing foods from Meat and Alternatives and Milk and Alternatives
Pair complementary proteins and/or choose fortified foods
62
Vitamins - define
essential, organic, non-caloric molecules needed in very small amounts for cellular metabolism.
63
Why must we obtain through what we eat?
They are either not made in the body or not made in
| sufficient quantities.
64
The best way to ensure an adequate intake
| of vitamins is?
To eat a varied and balanced diet.
65
Vitamins are classified according to what criteria
Whether they are soluble in either fat or water
66
Solubility - defined
affects how vitamins are absorbed, transported and stored in the body.
67
The Fat Soluble Vitamins are?
Vitamins A, D, E and K
68
Vitamins A, D, E and K are found in ………….
Fats, animal or vegetable
69
Which system transports Fat soluble vitamins
lymphatic system
70
Fat soluble vitamins are stored in the body where
in the liver and adipose (fat) tissue.
71
Our bodies are able to produce only two vitamins - Name
vitamins D and K
72
Vitamin K is provided by?
intestinal bacteria.
73
Vitamins A and E are?
Antioxidants
74
Antioxidants protect against?
both radical damage and/or oxygen damage cells - allowing for germs to enter.
Antioxidants have been proven to prevent disease
75
Water soluble vitamins include?
vitamin C and the B-vitamins - Other than vitamin B12
76
What B vitamin is not water soluble
vitamin B12
77
why is it important to obtain water soluble Vitamins everyday?
water soluble vitamins are not store in the body for any length of time.
78
Vitamins A and E are antioxidants; name the 3rd
vitamin C
79
Nutrient Retention - List 5 things we can do
```
Steam vegetables or eat veggies raw.
Buy fresh whenever possible.
Store vegetables properly.
Keep fruit juice in the refrigerator.
Skins help retain nutrients
```
80
The water in the body -
Transports nutrients to the cells and removes waste products to the kidneys.
Participates in most chemical reactions.
Protects the eyes, spinal cord, joints and the developing fetus by acting as a cushion.
Helps control body temperature by cooling the body.
Acts as a solvent for digested nutrients and other small molecules.
Lubricates the joints, the digestive tract and the respiratory tract.
81
Symptoms of dehydration include......
thirst, headache, fatigue, confusion,
| forgetfulness, and an elevated heart rate
82
What is the DRI of Water for both men and woman?
3. 7 L - men
| 2. 7 L - woman
83
Minerals are?
inorganic (non-carbon containing) substances found in all body tissues
84
Minerals are required by the body for?
to build tissues, regulate body fluids, assists in nerve transmission, muscle contraction and other processes
85
minerals are divided into two groups - Name
Major Minerals and Trace Minerals
86
Major Minerals are?
minerals that we need to consume more than 100 mg per day
87
seven major minerals are?
calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur.
88
Iron is found in what to sources of food?
Heme and non-heme
89
Trace minerals are?
minerals that we need to consume less than 100 mg per day
90
eight minor minerals are?
iron, copper, zinc, fluoride, selenium, chromium, manganese and iodine
91
Mineral bioavailability is?
the amount of mineral that can be absorbed during digestion
92
Name a few key lifestyle choices to a heathier life according to Health Canada
maintaining a healthy body weight, having an active
| lifestyle, eating a healthful diet as well as choosing not to smoke
93
what foods have been shown to help lower the risk of many cancers.
wide variety of plant foods such as vegetables,
| fruits, whole grains and beans
94
Name a few Risk Factors that indicate type 2 Diabetes
```
Obesity
Sedentary lifestyle
Relative with diabetes
Age
Metabolic Syndrome. A condition characterized by large waist circumference, elevated blood lipids and glucose levels.
```
