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unit 7: nutrition Flashcards

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1
Q

nutrition

A

science of food and how the body uses it in health and disease

-act or process of nourishing or being nourished

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2
Q

essential nutrients (6)

A

substances the body must get from foods bc it cannot manufacture them at all or fast enough to meet its needs; include proteins, fats, carbs, vitamins, minerals, and water

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3
Q

macronutrients

A

essential nutrients required by body in relatively large amounts
-protein, fat, carbs

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4
Q

micronutrients

A

essential nutrients required in minute amounts
-vitamins and minerals

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5
Q

protein

A

-4 cal/g

forms important parts of muscles, bone, blood, enzymes, hormones and cell membranes
-repair tissue
-regulate water and acid-base balance
-help in growth
-supply energy

-meat, fish, poultry, eggs, milk products, legumes, nuts

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6
Q

carbs

A

4 cal/g

-supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise

-grains (breads and cereals) , fruits, vegetables, milk

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7
Q

fats

A

-9 cal/g

-supply energy
-insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins

-animal foods, grains, nuts, seeds, fish, vegetables

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8
Q

vitamins

A

-promote (initiate or speed up) specific chem rxns within cells

-abundant in fruits, vegetables, and grains
-found in meat and milk products

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9
Q

minerals

A

-help regulate body functions
-aid in growth and maintenance of body tissues
-act as catalysts for release of energy

-found in most food groups

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10
Q

water

A

-makes up approx 60% body weight
-provides medium for chemical rxns
-transports chemicals
-regulates temp
-removes waste products

-fruits, vegetables, liquids

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11
Q

calories

A

expressed in kilocalories
-amount of heat it takes to raise the temp of 1L by 1 degree celsius

-energy needs is 2000 kilocals

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12
Q

amino acids

A

building blocks of proteins
-20 common aa in food; 9 are essential
-histidine, isoleucine, leucine, lysine. methionine, phenylalanine, threonine, tryptophan, valine
- other 11 are produced by the body

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13
Q

complete protein

A

supplies all the essential amino acids in adequate amounts

-meat, fish, poultry, eggs, milk, cheese, and soy

-certain combos of vegetable proteins allow each vegetable to make up for amino acids missing in the other protein

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14
Q

incomplete proteins

A

does not supply all essential amino acids in adequate amounts
-legumes (peas, lentils and beans), nuts

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15
Q

vegetable protein

A

-hemp
-chia seeds
-quinoa (2g protein/ 1/2 cup)

-dont have as much protein as legumes, meats . fish or poultry

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16
Q

recommended protein intake

A

0.8 g/ kg of body weight
-abt 50g of protein per day for smo who weighs 63 kg and 65g protein for 81 kg

-10-35% total daily caloric intake
-high protein intake strains kidneys

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17
Q

types of fat + source

A

-linoleic acid + alpha linoleic acid –> key regulators of blood psi and progress of a healthy pregnancy

-triglyceride: glycerol + 3 fatty acid chains (EX. ANIMAL FAT)
- can be saturated, unsaturated, polyunsaturated, monounsaturated due to differences in fatty acid structure

-food fat: saturated, unsaturated

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18
Q

saturated fatty acids

A

-solid at room temp
-found naturally in animal products
-red meats, homogenized milk, cheese, hot dogs, and lunchmeats

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19
Q

monounsaturated /polyunsaturated

A

-come from plant sources
-liquid at room temp

-mono: olive, canola, safflower, and peanut oils

-poly: soybean, corn, cottonseed, fish oil

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20
Q

hydrogenation

A

-hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats
- produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

-can increase stability of oil so it can be reused
-improves the texture of certain foods
-extends the shelf life of foods made w/ oil
-transforms a liquid oil into margarine or vegetable shortening

-the more solid a hydrogenated oil is , the more saturated and trans fat it contains
–> vegetable oils, palm and coconut oils

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21
Q

trans fatty acids

A

a type of unsaturated fatty acid produced during hydrogenation

-have an atypical shape and affects their chemical activity

-in processed foods (hard margarines, crackers, cookies, cakes, doughnuts, pastries, muffins, croissants, snack foods, fried foods, breaded foods

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22
Q

cholesterol

A

a waxy substance in blood and cells and needed for synthesis of cell membranes, vitamin D and hormones

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23
Q

LDL

A

-bad cholesterol
-saturated and trans fatty acids
-increases risk of heart disease

-unsaturated fat lowers LDL

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24
Q

HDL

A

monounsaturated acids (olive/canola oils)
-large amounts of saturated fat will lower HDL
–> impairs ability of HDLs to prevent inflammation of blood vessels, also reduces ability of blood vessels to react normally to stress

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25
heart health
-moderate intake of saturated and minimize trans fat - lower intake intake of meat and full fat dairy products (homogenized milk, cream, cheese, butter, yogurt, ice cream) -decrease intake of deep-fried foods/processed foods -the softer/ more liquid a fat is, the fewer saturated/trans fat it contains
26
omega-3 fatty acids
-form of polyunsaturated fat found in fish -contain essential nutrient alpha-linolenic acid -reduces the tendency of blood clotting, inhibit inflammation + abnormal heart rhythms, reduces blood psi, and risk of heart attack and stroke - eat at least 2x a week -salmon, tuna, trout, mackerel, herring, sardines and anchovies -dark-green leafy vegetables, walnuts, flaxseeds, -canola, walnut and flaxseed oils
27
omega 6 fatty acids
-polyunsaturated fat -corn oil and soybean oil -contains essential nutrient linoleic acid -omega 3 is recommended -might lower HDL levels and increase risk of cancer
28
recommended fat intake
men: 17 g of linoleic acid, 1.6 g of alpha linoleic acid women: 12 g of linoleic acid, 1.1 g of alpha linoleic acid -30-45ml (2-3 tablespoons) of unsaturated fat per day incorporated into diet
29
AMDR
-acceptable macronutrient distribution ranges -ensuring adequate intake of essential nutrients while also reducing the risk of chronic diseases (heart disease and cancer) -20-35% of total cals -omega 3 --> 0.6-1.2% -omega 6 --> 5-10% -saturated/trans fat: as low as possible + most fat should be unsaturated
30
types of carbs
simple: sucrose, fructose, lactose - sweetness in foods found naturally in fruits and milk and usually added to other foods complex: starches and most types of dietary fibre -starches found in plants esp grains (wheat, rye, rice, oats, barley, millet), legumes, and tubers (potatoes, yams) -can be a mixture of complex and simple carbs in other vegetables
31
digestion of carbs
-carbs breakdown into simple sugar molecules (glucose) for absorption -pancreas releases insulin and allows cells to take up glucose to use for energy (problems controlling glucose lvls leads to diabetes) -liver and muscles take up glucose to provide carb storage in the form of glycogen
32
types of complex carbs
-refined or processed or whole grains (entire edible portion of a grain, wheat, rice, or oats, consisting of the germ, endosperm, and bran. during milling or processing, parts of the grain are removed and often leaving just the endosperm)
33
refined carbs
-usually retain all the calories of unrefined counterparts--> tend to be lower in fibre, vitamins, minerals, and other beneficial compounds -enriched or fortified w/ vitamins and minerals, but nutrients lost in processing are not replaced -minimal/ no nutritional value -added sugar --> risk of cardiovascular disease -white bread, rice
34
unrefined carbs
-take longer to chew/digest --> enters bloodstream more slowly -slower rise in blood glucose lvls which helps management of diabetes -whole grains are high in dietary fibre and carry all benefits --> reduced risk of heart disease, diabetes, high blood psi, stroke and certain forms of cancer -whole wheat bread, brown rice
35
glycemic index
-a measure of how the ingestion of a particular food affects blood glucose lvls -high: may increase appetite and long term increases risk of diabetes and heart disease
36
recommended carb intake
45-65% of total daily cals -225-325 g of carbs for smo consuming 2000 cals -less than 5% for sugar intake per day (25g) athletes: 60-70% total daily cals) --> enhances amount of carbs stored in muscles (as glycogen) and have more carb fuel for endurance -helps fuel muscles and extend availability of glycogen -overconsumption: fatigue and underconsumption of other nutrients
37
fibre
-non-digestible carbs provided by plants -passed through intestinal tract and provides bulk in feces -not a source of carbs
38
types of fibre
-dietary: non digestible carbs presented naturally in plants (grains, legumes, and vegetables -functional: non digestible carbs that have been either isolated from natural sources or synthesized in a lab and added to a food product or dietary supplement total fibre: sum of dietary and functional fibre soluble fibre: dissolves in water or is broken down by bacteria in large intestine (oat bran or legumes) -delays stomach emptying, slows movement of glucose in blood, reduce absorption of chol insoluble fibre: found in wheat bran or psyllium seed -increases fecal bulk and helps prevent constipation, hemorrhoids and other digestive disorders
39
sources of fibre
-all plant foods -fruits, legumes, oats, barley --> viscous type of fibre that lowers blood sugar and chol lvls -wheat, grains, cereals and vegetables --> good sources of cellulose and other fibres that prevent constipation -psyllium: used in fibre supplements/laxatives and added to cereals --> improves intestinal health and controls glucose/chol lvls -processing of packaged foods removes fibre -fresh fruits and vegetables and foods from whole grains as main sources of fibre
40
fibre health benefits
-reduces risk of type 2 diabetes and heart disease -reduced risk of colon/rectal cancer
41
recommended fibre intake
-38 g for adult men (19-50; 30g/day for men 51 and older) -25 g for adult women (19-50; 30g/day for women 51 and older) -should come from foods not supplements
42
vitamins
-organic (carbon-containing) substances required in small amounts to regulate various processes within living cells humans need 13 vitamins; 4 are fat soluble (A, d, e , k) and 9 are water soluble ( C, and 8 b-complex vitamins: thiamine, riboflavin, niacin, b6, folate, b12, biotin, pantothenic acid)
43
solubility of vitamins
-water-soluble: directly into bloodstream and can travel freely; excess are detected and removed by kidneys and excreted in urine -fat-soluble: usually carried in the blood by special proteins and are stored in the liver and in fat tissues rather than excreted
44
functions of vitamins
-help chemical rxns take place -dont provide energy but help unleash energy from carbs, proteins and fats -critical in production of rbc and maintenance of nervous, skeletal and immune systems
45
antioxidants
-substances that lessen the breakdown of food or body constituents by free radicals; binding o2, donating electrons, repairing dmg to molecules) -preserve healthy cells in the body and reduce /remove formation of free radicals -vitamin E, C and A precursor beta-carotene -blackberries, walnuts, strawberries, cloves, grape juice, unsweetened baking chocolate, sour cherries, red wine, brewed coffee, raspberries, pecans, blueberries
46
sources of vitamins
-abundant in fruits, vegetables, and grains, processed foods (added vitamins) -skin makes vitamin d when exposed to sunlight, intestinal bacteria make vitamin K
47
vitamin deficiencies
-scurvy: lack of vitamin C -rickets: lack of vitamin D, diabling bone deformations -blindness: lack of vitamin A -seizures: lack of vitamin B6 -heart disease: low intake of folate, vitamin B6 and B12 -bone brittleness/bone fractures: lack of vitamin K
48
lack of vitamin D
-rickets in children increased risk of CVD -increase of colorectal cancer
49
vitamin excesses
-fat soluble: excessed is just stored in body and not excreted so increase in toxicity -vitamin D: kidney and tissue dmg
50
keeping nutrient value in food
vitamins and minerals can be lost or destroyed during storage and cooking of foods -keep as fresh as possible -store fruits and vegetables in covered containers or plastic bags to minimize moisture loss -frozen or canned are high in nutrients -minimize amount of water used and total cooking time -develop a taste for crunchier texture in cooked vegetables -baking, steaming, broiling, grilling and microwaving are healthy methods of preparing vegetables
51
minerals
-inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions -17 essential minerals: Ca, P, mg, na, k, cl -essential trace minerals: Cu, Fl I, Fe, Se, Zn
52
poor calcium intake
osteoporosis (bones become dangerously thin and fragile over time)
53
functions of water
-digestion and absorption of food and is the medium which most chemical rxns take place -water based fluids (blood) transport substances around the body, other fluids serve as lubricants or cushions -regulates body temp
54
sources of water
almost all foods, liquids, fruits and vegetables -80-90% of daily water intake + remainder is generated through metabolism,
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recommended water intake
men: 3.7L of water women: 2.7L of water
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free radicals
-chemically unstable molecule that reacts w/ fats, proteins, and dna, dmging cell membranes and mutating genes -implicated in aging , cancer, cvd and other degenerative disease such as arthritis
57
phytochemicals (plant chemicals)
-naturally occurring substances found in plant foods that may help prevent and treat chronic diseases (cancer and heart disease) -substances in soy food may lower chol lvls, allyl sulphides (garlic and onions) boosts activity in cancer fighting immune cells, sulphoraphane (broccoli and other cruciferous vegetables; cabbage family)
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DRI
dietary reference intakes -recommended intake lvls -role of nutrients in promoting health and preventing chronic diseases such as cancer, osteoporosis and heart disease -standards for both recommended intakes and maximum safe intakes
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RDA, AI, UL
recommended dietary allowance -recommended intake of each nutrient adequate intake -set when not enough info is available to set an RDA value tolerable upper intake lvl - max daily intake that is unlikely to cause health problems in a healthy person
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EAR
-estimated age requirement -amount estimated to meet the nutrient needs of the half the individuals in a population group --> calculates the RDA
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daily values
-simplified rda used on food labels, includes values for nutrients with no rda
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goal for fat intake
-total fat: 20-35% percent of total daily calories -saturated fat: less than 7 percent of total daily calories -trans fat: less than 2% of total caloric intake -cholesterol: less than 300 mg per day
63
canada's food guide
1942 -acknowledged the difficulties of coping w/ wartime food rationing while trying to prevent nutritional deficiencies and improve health -reminding customers to make healthy food choices and to be active everyday and consuming a variety of foods
64
vegetarian
-lower un saturated fat and chol and higher in complex carbs, dietary fibre, folate, vitamins C and E, carotenoids and phytochemicals vegans: plant only lacto vegetarians: plant and dairy lacto-ovo-vegetarians: plant, dairy, and eggs -recommends eating more vegetable proteins: dry beans, nuts, seeds, eggs and soy foods
65
children and teenagers diet
-young ppl often simply need to be encouraged to eat --> provided a variety of foods -encouraged to select the healthiest choices from fast food menus and to complete the day's diet w/ low-fat, nutrient rich foods -allowing to help prepare meals
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college and university students
- wide variety of foods -make healthy choices - eat less food that is convenient
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older adults
-become less active, require few calories to maintain body weight, and have lower absorption of nutrients -consume nutrient-dense food to meet nutritional requirements --> high in fibre and adequate fluids
68
athletes
-drinking enough fluids to remain fully hydrated -increasing carbs in diet (complex) -eating for exercise
69
low income families
-food insecurity -use food banks and soup kitchens is harder to control the healthiness of diet can be improved through public policies and a goal to improve financial realities
70
first nations, inuit, and metis
-community based and community delivered programs, initiatives and strategies aimed to improve health
71
ppl w/ special health concerns
-pregnant: require extra cals, vitamins and minerals -diabetes: well balanced diet that is low in simple sugars, high in complex carbs and rich in monounsaturated fats -high blood psi: need to control weight and limit sodium
72
NHP
-vitamins, minerals, herbal remedies, homeopathic medicines, traditional medicines, tcm, probiotics and aa and essential fatty acids -needs to be regulated by the government -needs a product license and is assigned a natural product number (NPN) or homeopathic medicine number (DIN-HM) -exemption number (EN) means the product is not fully evaluated
73
food-borne illness
-caused by pathogens, disease causing microorganisms -improper handling -campylobacter jejuni (causes more cases of food borne illness than any other bacteria) --> food poisoning -salmonella (raw eggs, poultry and meat, milk and dairy, seafood, fruits and veg) -shigella (fecal contamination of food and water) -escherichia coli (ecoli) -listeria monocytogenes (soft cheeses, raw milk, hot dogs, lunchmeats -staphylococcus aureus (sneeze or cough over food) -noroviruses (cause gastroenteritis) treatment: clear fluids to prevent dehydration and rest, wash hands often before handling food
74
environmental contaminants
-various minerals, antibiotics, hormones, pesticides, polychlorinated biphenyls, cyanogenic glycosides -depend on conc, length of exposure, age and health status of the person involved
75
organic foods
-food must meet strict production, processing, handling and labelling criteria -limits on pesticide residueand antibiotics/growth hormones -genetic engineering, ionizing radiation, sewage sludge is prohibited
76
local foods and slow food
locally promotes benefits of buying agricultural products grown close to home - supports local economy -affordable and higher quality slow food is a global movement of local groups and activists united by the common goal of ensuring everyone has access to good, clean and fair food.
77
fish consumption
-concern: mercury contamination -found in predator fish -explains why pregnant women should avoid fish
78
additives in food
-sugar, salt, corn syrup, citric acid, baking soda, vegetable colours, mustard and pepper health concerns: -nitrites and nitrates in red meat -BHT and BHA (cancer) -sulphites (allergic rxns) -monosodium glutamate (MSG): increased BP and sweating
79
food irradiation
treatment of foods with gamma rays, x rays or high voltage electrons to kill pathogens -doesnt completely sterilize foods -reduces spoilage and extends shelf life -raises skepticism bc of lack of info
80
GMO
-adding, rearranging or replacing genes in DNA -benefits: improved yields, increased disease resistance, improved nutritional content, lower prices, less pesticide -gene manipulation could elevate toxins or allergens, change the gene pool for good, produce insects that are resistent to pesticide -no proof it is unsafe
81
animal cloning
-animals w/ highly desirable characteristics -somatic cell nuclear transfer (SCNT) -very limited data available -unclear of impact in safety quality and raised food safety concerns
82
labelling of gm foods
-labelling is not required and is only required if a food's composition is changed significantly or if a known allergen is introduced -only foods guaranteed to not contain gm ingredients are those certified as organic
83
food allergy
An adverse reaction to a food or food ingredient in which the immune system perceives a particular substance (allergen) as foreign and acts to destroy it.
84
9 priority food allergens
peanuts tree nuts sesame seeds milk eggs fish soy wheat sulphites mustard
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food intolerances
An adverse reaction to a food or food ingredient that doesn’t involve the immune system; intolerances are often caused by a problem with metabolism. -lactose, gluten (celiac disease), sulphite, msg, aspartame, tartrazine
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