Unit 1 Flashcards
(25 cards)
What is Nutritional Genomics/Nutrigenomics
The science of how nutrients affect activity of genes and how genes affect activity of nutrients; custom-designed dietary prescription that fits person’s specific needs
What is Whole Foods?
Fresh; ex. fruit, vegetables, meats, eggs, milk
What is Processed Foods
Intentionally changed by adding substances; method of cooking/preserving/etc
Examples: frozen vegetables, juice, cheese bread
What is Ultra-Processed Foods
Substances (oil, fat, flour, sugar, starch) added to foods but not consumed by itself; extra colours/flavours
ex: soft drinks, chips, chicken nuggets, gummies
What are the factors that play a role in food choices
- preference
- habit
- associations (attachment/stories towards foods)
- ethnic heritage and regional cuisines
- values (ethnics, religion, political views)
- social interaction (events, dinners, celebrations, etc)
- emotional state
- marketing
- availability, convenience and economy (ability to get food, access to stores, money)
- age (infants & older adults depend on others to choose foods)
- body weight and image (choose foods to improve appearance, avoid detrimental)
- medical conditions (can limit diet)
- health and nutrition (option to choose whole/processed/ulta-processed foods)
What are the 6 classes: their division into 2 subgroups and differentiate between essential & non-essential nutrients
Six classes: water, carbs, fats, proteins, vitamins, minerals
Organic/Essential
- carbs, fats, proteins
- energy providing
Inorganic/Non-Essential
- minerals, water, vitamins (are organic but don’t give energy to body - they release energy)
- no energy, regulate release of energy
What is a calorie?
A measure of energy that carbs, fats, protein released per gram
carbs = 4kcal
protein = 4kcal
fat = 9kcal
alcohol = 7kcal
What is a DRI?
Dietary Reference Intake is the recommendation used as standard to evaluate people’s energy and nutrient intake
What is RDA
Recommended Dietary Allowances; intake goals for individuals, to meet needs of healthy people
What is AI
Adequate Intake; goals when there is insufficient scientific data to make a RDA
EAR
Estimated average requirements; intake goals for stages of life and gender groups, population wide (amount of nutrient that supports a specific function in body for 1⁄2 of population)
UL
Tolerable upper intake levels
- max amount that is safe
- absence of UL = insufficient data to set a value (doesn’t mean safe to consume any
amount)
AMDR
Acceptable Macronutrient Distribution Ranges
- ranges for recommended intake for carbs, fats, & protein
- % of total daily calorie intake:
- 40-65% of kcal from carbs
- 20-35% of kcal from fat
- 10-35% of kcal from protein
What are the 6 characteristics of a healthy diet
(1) Adequacy; in essential nutrients, fiber and energy, an adequate diet with enough energy & enough of every nutrients
(2) Balance; in nutrients and food types
(3) Kcal (energy) control; foods give energy needed to maintain healthy body weight, not more/less
(4) Nutrient Density; compares nutrients in food to the calories it provides, foods that give the most nutrients for the least energy
(5) Moderation; in fat, salts, sugar or unwanted constituents
(6) Variety; choose different foods each day
According to CFG’s Eat Well Plate, what are the food groups?
Vegetables and Fruits, should occupy 1/2 of the plate
Protein and Whole Grain should occupy 1/4 of the plate
Key nutrients, food sources and the recommendations found in Vegetables and Fruits
Nutrients: carbs, fiber, vitamins (folate, vit B6, vit C, vit A), minerals (Mg, K)
Food Sources: pears, apples, broccoli, berries, leafy greens, etc
Recs:
- choose fresh, frozen, or canned vegetables and fruits (canned vegetables with little to no added salts, canned fruits with little to no added sugars)
Key nutrients, food sources and the recommendations found in Whole Grain Foods
Nutrients: carbs, fiber, vitamins (thiamine, riboflavin, niacin, folate), minerals (Fe, Zn, Mg, K)
Food Sources: wild/brown rice, quinoa, whole grain pasta/bread, whole oats
Recs: chose foods with little to no added Na, naturally sodium-free foods like rice, barley, quinoa
Key nutrients, food sources and the recommendations found in Protein Foods
Nutrients: protein, fat, vitamins (thiamine, riboflavin, niacin, vit B6, vit B12), minerals (iron, zinc, magnesium, potassium)
Food Sources: tofu, seeds, nuts, fish, eggs, poultry, lean red meat, lower fat milks/cheese/yogurts
Recs: choose unsalted nuts and seeds, unseasoned meats, poultry, fish, lower fat dairy products, canned/dried beans, peas with little to no added salts
What else the CFG recommend?
- Water should be the beverage of choice
- Foods with mostly unsaturated fats instead of saturated fats
- Limit highly processed foods (foods w excess Na, sugars, or satured fat)
Unsaturated fats: nuts, seeds, avocado, fatty fish, vegetable oil, soft margarine
Saturated fats: fatty meats, butter, high fat dairy, cream, ice cream, french fries
What does CFG constitute for healthy eating habits
- be mindful of eating habits (pay attention to when/what/where you eat, how much, how you eat it, and why)
- cook more often
- enjoy your food
- eat meals w others
- pay attention to food marketing
Discuss the standards for Canadian Food Labeling and Identify the nutrients found on a Nutrition Fcts label
(1) Nutrient Facts Table
- serving size, calories, % daily value
- 13 core nutrients: fat, saturated fat, trans fat, cholesterol, sodium, carbs, fibre, sugars, protein, vit A, vit C, Ca, Fe
Serving Size - quatity of food measured in nutrition facts table
% Daily Value - tells if serving size has little/a lot of nutrient
(2) Ingredients List
- ingredients used the most listed in beginning -> least at end
(3) Food Labels
- include: nutrition facts table (serving size, calories, nutrients, % DV), ingredient list, nutrition & health claims
nutrition facts table
Identify the nutrient content claims and diet related health claims allowed in Canada
Nutrient Content Claims:
- describe amt of nutrient in a food; ex. “a good source of iron”
- can help choose foods for nutrients you want more or less of
Health Claims:
- statements abt helpfl effects of a certain food; ex. foods with increased K and decreased Na may lower risk of BP, a risk factor for stroke and heart disease
- can help choose foods for health diet to decrease risk of chronic diseases
Characteristics of a Valid Nutritional Information
From scientific research
Characteristics:
- conduct properly designed scientific experiments, report methods and procedures
- recognize inadequate of person testimonials
- using animals in research don’t apply findings onto humans
- may use specific groups of a pop’n, not to generalize findings to all people
- report findings in scientific journals, peer review before accepted for publication
Identify characteristics of Nutrition Quackery
- Quick and Easy Fixes
- Proven treatments take time to be effective - Personal Testimonials
- Weakest form of scientific validity - One product does it all
- can’t treat every diseases/condition - Natural
- not always better or safer, any product strong enough can cause s/e - Time-Tested or Latest Innovation
- findings would be widely publicized and accepted by HC professionals - Satisfaction Guaranteed
- generous promises - Paranoid Accusations
- that HC professionals and drug manufacturers are conspiring w each other for financial gain - Meaningless Medical Jargon
- phony terms hide lack of scientific proof - Too good to be true
- probably isnt true
