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Kine 1020 > Nutrition - Lecture 8 > Flashcards

Nutrition - Lecture 8 Flashcards

1
Q

What are essential nutrients?

A

The nutrients we require that out body does not make.

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2
Q

Purpose of essential nutrients?

A

Provide energy, help build and maintain body tissues, and help regulate body function.

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3
Q

Water

A

60% of our body is made of water

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4
Q

What is water essential for in the body?

A

For digestion and absorption.

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5
Q

What are the essential macronutrients?

A

Protein(4kcal/g), Carbs(4kcal/g), Lipids(9kcal/g)

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6
Q

Cals vs cals

A

100,000Cals = 100kcals

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7
Q

What is the Harris Benedict Equation?

A

It measures the minimum amount of calories needed for the basal metabolic rate

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8
Q

PAL?

A

Used for total energy expenditure and are multipliers; different multipliers based on intensity of work you are doing. (Physical Activity Levels)

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9
Q

TEE

A

Resting Energy Expenditure x PAL

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10
Q

How many calories do males at age 18 need?

A

2200 - 2800kcal (Sedentary and Active respectively)

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11
Q

How many calories do females at age 18 need?

A

1800-2400kcal (Sedentary & Active Respectively)

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12
Q

How much does pregnancy increase calories/day by?

A

250kcal/day

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13
Q

Why are calorie needs more higher in body weight and PAL

A

Those who are bigger need more calories to sustain energy balance and those who exercise burn a lot of calories so they need to eat a lot too.

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14
Q

glucose, fructose, sucrose?

A

Simple Carbs

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15
Q

Starches (grains), Whole grain (bran, germ), and refined (endosperm)

A

Complex

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16
Q

What are the layers of wheat grain

A

Endosperm, Germ, Bran

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17
Q

Whole wheat

A

More fibre, protein, fat and iron because of bran and germ and endosperm

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18
Q

White bread

A

Only retains the endosperm (low protein, fat, and fibre)

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19
Q

Glycemic Index

A

How much and how quickly a food increases blood glucose

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20
Q

Soluble Fibre

A

dissolves in water; lowers G.I. and binds cholesterol because it’s hard to get out of stomach, lowers C.V disease

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21
Q

Insoluble Fibre

A

Binds water into stool and relieves constipation. (Lots of water required to consume these; bran, vegetables, whole grains)

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22
Q

Fats

A

Saturated and Unsaturated

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23
Q

Are fats an efficient source of energy?

A

Fats are not an efficient source because they take too long to supply but most energy efficient form.

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24
Q

Low density lipoprotein

A

Bad cholesterol; makes up most of body’s cholesterol

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25
High density lipoprotein
Good cholesterol; absorbed and carried to the liver to get flushed from the body
26
Why are saturated fats bad for the cells?
It will cause cell membrane fluidity to shift because of the straight shape.
27
Omega 6
Linoleic Acid; increases heart disease, arthritis, osteoporosis, cancer.
28
Omega 3
Alpha-linoleic acid; fish, flax, canola; lowers blood clots, inflammation.
29
How did omega 3 and omega 6 get their names?
omega is the last position and the number refers to the position of the double bond.
30
Trans fats
Solid at room temp; straight shape causes changes in cell membrane; heart disease
31
Micronutrients
Vitamins and Minerals
32
Are micronutrients essential?
They're required but in small amounts
33
Are they used for energy like macros?
Used to aid metabolic processes in the body
34
Organic, fat soluble (dissolve in fat) and water soluble
Vitamins
35
Which vitamins are water soluble?
Vitamin B,C
36
Can you overdose on Vitamins B and C
No because even though they are soluble in water we pee them out frequently.
37
Which vitamins are fat soluble?
A,D,E,K
38
Function of vitamins
hormones, co-enzymes, regulate growth, anti-oxidants
39
What are anti-oxidants?
inhibits oxidation which prevents free radicals from producing. Found in high vitamin foods.
40
4kcal/g, building blocks of body, and made of amino acids
Proteins
41
Complete and Incomplete Proteins
Complete contains all necessary amino acids and incomplete does not have all.
42
11 amino acids
Made in the body
43
9 amino acids
In our foods
44
Combination of incomplete and complete
- Nuts/seeds with whole grain - Whole grains with beans
45
Inorganic, majorly made of elements and regulates body function, growth and electrolytes.
Minerals
46
Why are minerals easy to overdose on
Since inorganic they keep their structure so it's harder to break down.
47
Which deficiencies are the 19-30 age group most abundant in?
Vitamin D (males and females), Vitamin A, Magnesium and Calcium in this respective order.
48
Vitamin A deficiency
Low night vision, weak immune system, rough skin
49
Orange skin, death, blurred vision
Vitamin A excess
50
Scurvy - poor healing
Vitamin C deficiency
51
Vitamin C Excess
Nausea, Diarrhea
52
Rickets - fragile bones, fatigue
Vitamin D deficiency
53
Joint pains, constipation/diarrhea
Vitamin D excess
54
Iron deficiency
Anemia (Fatigue)
55
Iron Excess
Organ damage
56
Iodine deficiency
Goiter, Hypothyroidism
57
Hyper/Hypothyroidism
Iodine Excess
58
Osteoporosis
Calcium Deficient
59
Kidney stones
Calcium Excess
60
Recommended Carb Intake
45-65%
61
10-35%
Protein Intake Recommended
62
Recommended Fat Intake
20-35%
63
1942 Canada's Food Rules
- War-time rationing - reducing malnutrition
64
1944
- Iodized salt for food
65
1949
- Vitamin D recommended quantified
66
1961
- Food Guide (Not rules) - Less liver
67
1977
- Fruits and vegetables added - Variety of foods from each group
68
1982
- Energy balance emphasized and moderation - limit fat, sugar, salt and alcohol.
69
1992
- Rainbow - Experts were consulted
70
2007
- age and sex specific - ethnically diverse foods. - Exercise Recommended
71
What's true about the current Canadian Food Guide?
It did not include any industry input; that's why beverage of choice was water.
72
What is my plate?
US version of Food Guide; avoid oversized portion; enjoy food; include lower sodium foods.
73
What was deceiving about the old guide?
The ingredients list would put many names for the same ingredient. Not the right info for the right servings
74
What did Guideline 1 state?
Water should be beverage of choice
75
Considerations of guideline 1
Food choices impact the environment, nutritious food can be canned, frozen or dry.
76
Guideline 2
Processed foods contribute to sodium, free sugars, etc.
77
Considerations of Guideline 2
Don't need sugar substitutes to cut down sugar intake
78
Publicly Funded Institutions and the Food Guide
Guideline 2 put a consideration that food in institutions being funded should abide to Food Guide
79
Food Guide's Definition of Free Sugars
Monosaccharides and Disaccharides added to food are free sugars. Natural occurring in fruit are not free sugars.
80
Recommended Intake of Free Sugars
Less than 10% of total energy (Carb intake is 45-65% so 1/5th of that)
81
Guideline 3
Food Skills are needed to navigate the food environment.
82
Considerations of Guideline 3
Food skills and food literacy; food skills and opportunities
83
When a food label says 0 what does it mean?
It's not exactly 0g of something there is something in it. Calorie free not equal to 0 cals
84
What does low fat increase?
Low fat can mean high sodium and sugar because they want to make the products taste good.
85
What is the FOP Label?
Health Canada's plan to get nutrient table to the front of the package specifically for excess sugar, sodium and saturated fats.
86
Too much of this causes hypertension which leads to stroke/heart disease
Sodium
87
What percentage of 18 year old males are consuming too much sodium
92%
88
How much sodium should we aim to eat per day
2300mg according to Canada's Food Guide
89
6 tsp of this is recommended by WHO
Sugar
90
How much sugar per day according to Heart and Stroke
<5% added sugar
91
What does Food Guide Recommend for Sugar intake
>10% free sugar (free = added and natural)
92
What's the disadvantage to processed foods
Loss of vitamins and other essential nutrients
93
Attempted to go for a high cal baby powder but messed up
Artificial Sweeteners
94
Linked with weight gain, diabetes, cancer and CV disease
Artificial Sweeteners
95
Synthetic pesticides, genetically engineered, contains prohibited substances in fertilizer
Not Organic
96
Organic
Does not use synthetic pesticides, rather natural ones. Freshly grown.
97
Bad in terms of pesticides; hard to wash off
Dirty Dozen
98
Low in pesticides; buried in ground
Clean15
99
Rotenone and Pyrethrin
Organic
100
Why are synthetic pesticides preferred over natural organic pesticides
Organic pesticides wash away so you need to keep applying it.
101
Why is organic not always good to use?
Harmful to aquatic life and increase risk of cancer
102
So why do people still use organic pesticides?
It's natural so it's automatically assumed that it's better for you. Marketing influences you.
103
Toxic to fish and the environment
Rotenone
104
High cancer risk, not thoroughly tested
Organic
105
Season, feeding regiment, affect nutritional content
Organic grown cows.
106
Increases omega 3 and conjugated linoleic acid
Organic milk
107
Difference between Organic Milk and Conventional Milk
There is no difference, because both don't have antibiotics or hormones so it's all down to whether you care about the cow's life.
108
70-80% of all foods in the US contain _____
GMO (Genetically Modified Organism)
109
Why use GMO's
Higher crop yields, increases nutritional value, and improves farming practices
110
Carbon Footprint
The amount of damage we're doing to the environment.
111
How much does food contribute to global greenhouse emissions?
30-40%
112
Why do animal meat increase carbon footprint?
It's more calorically dense, and if it's farm grown it needs a lot of oxygen, produces a lot of methane, needs more land and energy.
113
Food Miles?
the amount a product has travelled which contributes to the footprint.
114
Is Local better?
Depends on the area as there can be cons behind local.
115
Food waste
Wasting food contributes to negative greenhouse gases. Fruits and vegetables have low emissions but wasting them contributes to an increase
116
Preserves food for longer via exposing it to ionizing radiation.
Irradiation
117
Why are growth hormones good for GHG
They make the animal grow faster which reduces GHG by 5% per kg of beef.

Kine 1020 (43 decks)

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