Week 1 Flashcards
(107 cards)
1
Q
What are the basic components of diet?
A
The foods and beverages that a person consumes
Diet includes all edible substances consumed for nutrition.
2
Q
Define nutrients.
A
Components of food needed for body functions
Nutrients are classified into macronutrients and micronutrients.
3
Q
List the macronutrients.
A
- Carbohydrates
- Fat
- Protein
4
Q
List the micronutrients.
A
- Vitamins
- Minerals
5
Q
What are essential nutrients?
A
Nutrients that the body cannot make and must be obtained from food.
6
Q
Define energy density.
A
A measure of calories relative to the weight of food (kcal/gram).
7
Q
Define nutrient density.
A
A measure of nutrients relative to the calories provided by a food.
8
Q
What is malnutrition?
A
Inadequate nutrition.
9
Q
Define undernutrition.
A
Insufficient energy intake.
10
Q
What are the types of undernutrition?
A
- Wasting (Low weight-for-height)
- Stunting (Low height-for-age)
- Underweight (Low weight-for-age)
11
Q
Define overnutrition.
A
Excessive energy intake.
12
Q
What is a calorie?
A
Unit of energy (Kilocalories).
13
Q
What is the energy yield of carbohydrates?
A
4 kcal/g.
14
Q
What is the energy yield of fats?
A
9 kcal/g.
15
Q
What is the energy yield of protein?
A
4 kcal/g.
16
Q
What is the energy yield of alcohol?
A
7 kcal/g.
17
Q
Calculate the calories in 1 slice of bread with 1 Tbsp peanut butter containing 16g carbohydrates, 7g protein, and 9g fat.
A
173 kcal.
18
Q
What are Dietary Reference Intakes (DRIs)?
A
Values set to help prevent chronic diseases, varying by sex and age.
19
Q
Define Estimated Average Requirements (EAR).
A
Population-wide averages for nutrition research and policy-making.
20
Q
What is the Recommended Dietary Allowance (RDA)?
A
Average daily nutrient intake goals for most healthy people.
21
Q
What does Adequate Intakes (AI) signify?
A
Nutrient intake goals used when data is insufficient to determine RDA.
22
Q
Define Tolerable Upper Intake Level (UL).
A
Highest daily nutrient intake likely to pose no risk of adverse health effects.
23
Q
What is Chronic Disease Risk Reduction Intakes (CDRR)?
A
Intake levels to potentially reduce the risk of chronic disease.
24
Q
What is the CDRR for Sodium?
A
2300 mg/day.
25
What are Acceptable Macronutrient Distribution Ranges (AMDR)?
* Protein: 10-35% of calorie intake
* Fat: 20-35% of calorie intake
* Carbohydrate: 45-65% of calorie intake
26
What does ABCD stand for in Nutrition Assessment?
* Anthropometric
* Biochemical
* Clinical
* Dietary
27
What is involved in anthropometric assessment?
Height/weight, body fat %, head/waist circumference, growth charts.
28
What is a primary deficiency?
Body is not receiving enough of the nutrient.
29
What is a secondary deficiency?
Body is not properly absorbing the nutrient.
30
What is covert deficiency?
Chemical deficiency with no physical signs.
31
What is overt deficiency?
Physical signs are present from a deficiency.
32
What are the six diet planning principles?
* Adequacy
* Balance
* Energy Control
* Nutrient Density
* Moderation
* Variety
33
What is a functional food?
Foods that provide health benefits beyond their nutrient contributions.
34
Define phytochemicals.
Non-nutrient compounds found in plant-derived foods with biological activity.
35
What are processed foods?
Foods that have been intentionally changed.
36
What is the main reason people choose food?
Taste.
37
What are the components of food labels?
* Name of product
* Contact information of manufacturer
* Best before or expiry date
* Nutrition facts table
* Ingredient list
* Priority food allergens
38
What is the role of the esophagus in digestion?
Transports food from the mouth to the stomach.
39
What occurs in the stomach during digestion?
Food is mixed with gastric juices to form chyme.
40
What is peristalsis?
Contraction and relaxation of muscles along the GI tract.
41
What is the role of the pancreas in digestion?
Produces pancreatic digestive juices and neutralizes chyme.
42
What is the function of villi in the small intestine?
Trap nutrients for absorption.
43
What are probiotics?
Living microorganisms that provide health benefits when consumed.
44
Define prebiotics.
Food components used as food for bacteria to encourage growth.
45
What is the most metabolically active organ in the body?
Liver.
46
What is the primary cause of peptic ulcers?
Infection with H.Pylori bacteria.
47
What is irritable bowel syndrome (IBS)?
Affects 18% of Canadians.
48
What is the main dietary recommendation of Canada's Food Guide?
Eat a variety of healthy foods each day.
49
What are the parts of a wheat plant?
* Outer Husk (Chaff)
* Bran
* Endosperm
* Germ
50
What is the difference between refined and whole grain foods?
Refined foods may have lost nutrients during processing; whole grain foods retain most of the original nutrients.
51
What is carotenemia?
Orange-tinged skin from excessive carrot consumption.
52
What are the proportions of macronutrients in food?
Carbohydrates, fat, and protein
53
What are refined foods?
Foods that may have lost nutrients during processing
54
What are enriched foods?
Foods that have nutrients added back
55
What are whole grain foods?
Foods that have most of the original nutrients
56
What is the outer husk of a wheat plant called?
Chaff
57
What is the bran in a wheat plant?
Protective coating around the kernel rich in nutrients and fibre
58
What does the endosperm of a wheat plant contain?
Starch and proteins
59
What is the germ of a wheat plant?
Inner seed rich in vitamins and minerals
60
What is refined flour?
Finely ground endosperm that is usually enriched with nutrients and bleached for whiteness
61
What is wheat flour?
Any flour made from endosperm
62
What is whole-wheat flour?
Any flour made from the entire wheat kernel
63
What is fortified food?
Food that has nutrients added to it that were not originally present
64
What is imitation food?
Foods that substitute for and resemble another food in flavour, texture, appearance, and nutritional value
65
What is a substitute food?
Foods that have the same nutritional value as another food, but are not physically similar
66
Which nutritional values are nearly equal in whole grain and enriched breads?
Thiamin, riboflavin, and folate
67
What does 'Good Source Of' mean on a food label?
15%+ of daily value
68
What does 'Less' mean on a food label?
25% less than the reference food
69
What does 'Energy Free' mean?
Less than 5 kcalories per serving
70
What does 'Low In Energy' mean?
40 kcalories or less per serving
71
What does 'Reduced in Energy' mean?
25% fewer kcalories than the reference food
72
What does 'Fat Free' mean?
Less than 0.5g of fat per serving
73
What does 'Low in Fat' mean?
3 grams or less of fat per serving
74
What does 'Saturated Fat-Free' mean?
Less than 0.2 gram of saturated fat and 0.2 gram of trans fat per serving
75
What does 'Low Saturated Fat' mean?
2 grams or less of saturated and trans fat combined per serving
76
What does 'Trans Fat-Free' mean?
Less than 0.2 gram of trans fat per serving and is low saturated fat
77
What does 'Cholesterol-Free' mean?
Less than 2 milligrams cholesterol per serving and low saturated fat per serving
78
What does 'Low Cholesterol' mean?
20 milligrams or less cholesterol per serving and is low saturated fat
79
What does 'Extra Lean' refer to?
Meat or poultry that has not been ground, or aquatic animal that contains 7.5 percent or less fat by weight
80
What does 'Lean' refer to?
Meat or poultry that has not been ground, or aquatic animal that contains 10 percent or less fat by weight
81
What does 'Source of Fibre' mean?
2 grams or more of fibre per serving
82
What does 'High Source of Fibre' mean?
4 grams or more of fibre per serving
83
What does 'Very High Source of Fibre' mean?
6 grams or more of fibre per serving
84
What does 'Sugar-Free' mean?
Less than 0.5 gram of sugar per serving and is energy free
85
What does 'Sodium-Free and Salt-Free' mean?
Less than 5 milligrams of sodium per serving
86
What does 'Low Sodium' mean?
140 milligrams or less per serving
87
What does 'Lightly Salted' mean?
Contains at least 50% less sodium than the sodium added to a similar reference food
88
What vitamins and minerals are mandated on the Nutrition Facts Table?
* Calcium
* Iron
* Sodium
* Potassium
89
What are empty kcalorie foods?
Foods that deliver a lot of energy but provide little or no protein, vitamins, or minerals
90
Which nutrient is found in all foods designated as 'protein foods' in Canada's Food Guide?
Zinc
91
What is intestinal ischemia?
Diminished blood flow to the intestines
92
What is celiac disease?
Allergy to gluten
93
What are diverticula?
Sacs or pouches that develop in the weakened areas of the intestinal wall
94
What is dysphagia?
Problems with swallowing
95
What are hemorrhoids?
Painful swelling of the veins surrounding the rectum
96
What is vitamin B12 important for?
Red blood cell formation and nerve function
97
What does niacin (B3) support?
Metabolism and skin health
98
What is vitamin B6 important for?
Brain development and immune function
99
What does folate (B9) help with?
DNA synthesis
100
What is vitamin D important for?
Calcium absorption
101
What is vitamin A important for?
Vision and immune health
102
What does riboflavin (B2) help with?
Converting food to energy
103
What is vitamin C important for?
Boosting immunity and antioxidant function
104
What is vitamin K essential for?
Blood clotting
105
What does thiamin (B1) aid in?
Energy metabolism
106
What vitamins are found in enriched grains?
* Riboflavin (B2)
* Niacin (B3)
* Folate (B9)
107
What is vitamin E found in?
Whole grains
