foods and nutrition midterm

What is Nutritional

Sciences?

science that studies nutrients in food, nutrients in the body, and human behavior in relation to food

what is a diet?

the foods and beverages that a person consume

what is food?

an edible substance with physical and chemical

properties

what are the 6 groups of nutrients

1. Carbohydrates, 2. fat, 3. protein, 4. vitamins, 5.

minerals, and 6. water

what are the macronutrients?

carbohydrates, fat, and protein

what are the micronutrients?

vitamins and minerals

what are essential nutrients?

Received from foods only; the body cannot make them

what falls under essential nutrients

Certain amino acids, vitamins, and minerals

what are neutraceuticals?

Food product with medicinal effect

what are functional foods?

Resemble traditional foods but contain physiologically

active components that provide health benefits

what classify as non-nutrients?

Colour, taste, smell, and other characteristics of foo

what are phytochemicals?

Non-nutrient compounds found in plants that have

biological activity in the body

what are processed foods?

Intentionally changed foods

what are ultra-processed foods?

Significantly altered foods

what is malnutrition?

Inadequate nutrition - deficiencies, excesses, or imbalances

in a person’s intake of energy and/or nutrient

what is undernutrition?

Insufficient energy - includes wasting (low

weight-for-height), stunting (low height-

for-age) and underweight (low weight-for-

age)

what is overnutrition?

Excessive energy – obesity, health

conditions

what is a calorie?

unit of energy, amount of heat required to raise the temperature of a litre of water by one degree celsius

how many kcal/g do carbohydrates provide?

4 kcal/g

how many kcal/g do fats (lipids) provide?

9 kcal/g

how many kcal/g do protein provide?

4 kcal/g

what is the only other substance that yields energy?

alcohol

how much energy does alcohol contribute?

7 kcal/g

what is EAR (Estimated Average Requirements)?

How much of a nutrient is needed in the diet, Population-wide averages for nutrition research and policy-making, Average amount that appears sufficient for half (50%) of the healthy population

What is Recommended Dietary Allowance (RDA)?

Nutrient intake ‘goals’ for individuals, Average daily amount of nutrient considered to meet the known nutrient needs of most healthy people (97-98%), Derived from the EARs – but usually greater than EAR – set near the top end range of the healthy population estimated requirements

What are Adequate Intakes (AI)?

Nutrient intake goals for individuals used if set data are not sufficient to

determine EAR (and thus RDA), Used if no RDA exists, Average amount of nutrient that a group of healthy individuals consume, AI is expected to meet or exceed the needs of most individuals

What is Tolerable Upper Intake Level (UL)?

Highest daily nutrient intake level that is likely to pose no risk of adverse health effects in almost all individuals, Use strong scientific evidence to set UL, Sometimes not determined (ND) – does not mean no UL, we just don’t know what the UL would be

What is Chronic Disease Risk Reduction Intakes (CDRR)?

Newer category to determine intake levels that are expected reduce risk of developing a chronic disease, Levels reflect the nutrient intake associated with a low risk of chronic disease, First to incorporate this was Na+ (Sodium), as high intakes are associated with life-threatening conditions

What is Estimated Energy Requirement (EER)?

Average dietary energy intake that is predicted to maintain energy balance in a healthy individual, Calculation that considers one’s sex, age, weight, height, and activity level to determine one’s daily calorie needs

What are the Acceptable Macronutrient Distribution Ranges (AMDR)?

Protein: 10-35% of your calorie intake, Fat: 20-35% of your calorie intake, Carbohydrate: 45-65% of your calorie intake

What is ABCD?

Anthropometric Measurements, Biochemical Analyses, Clinical Examination, and Dietary Assessment

What is a chronic disease?

characterized by a slow progression and long duration

What are the 6 diet planning principles?

Adequacy, Balance, Energy, Nutrient Density, Moderation, and Variety

Describe adequacy.

Provides a sufficient amount of nutrients and energy to meet the needs of generally healthy people

Describe Balance

Consuming enough foods across the major food groups, Helps ensure adequacy, Canada’s Food Guide (CFG)

Describe Energy (kcal) Control

Amount of energy going into the body should balance with the energy being taken out (exertion/movement), Energy balance is needed for weight maintenance, Overconsumption may result in weight gain whereas underconsumption may result in weight loss

Describe Nutrient Density

The amount of nutrients present in food in comparison to energy (calories), Higher nutrient density helps promote adequacy (meeting nutrient needs) and energy balance

Describe Moderation

Contributes to adequacy, balance and kcal control, We want to promote intake of high nutrient dense foods and eat low nutrient dense foods less regularly (in moderation), Foods high in solid fat (i.e., high in saturated fat) and added sugar (i.e., added during food processing) should be consumed in moderation

Variety

Promotes adequacy, balance, kcal control, nutrient density, and moderation, Higher variety within food groups allows for consumption of an array of macro and micronutrients, Decreased contamination risk over time, Enjoyment of food

When did Canada’s Food Guide Start?

1942 in response to World War II food crisis

Which vitamin are orange vegetables a good source of?

Vitamin A

Which vitamin are dark green vegetables a good source of?

folate (vitamin b)

What sources are plant-based proteins good for (nuts, seeds, legumes)?

fibre, b vitamins, iron, protein, zinc

What are lipids?

organic (carbon-containing) compounds

What are lipids?

organic (carbon-containing) compounds, not soluble in water, but are soluble in organic solvents

What are fats?

lipids that are solid at room temperature (25C or 70F)

What are oils?

lipids that are liquid at room temperature

what do lipids include?

triglycerides, phospholipids, sterolds

how many carbon chains of fatty acids are most common in meats, seafood, and vegetable oils?

14-18

how many carbon chains of fatty acids are most common in fatty fish?

20-24

how many carbon chains of fatty acids would be in the medium-chain fatty acid category?

6-12 (example: coconut oil)

how many carbon chains of fatty acids would be in a short chain?

4 or fewer (example: dairy products)

What does SAFA stand for?

saturated fatty acids

What does MUFA stand for?

Monounsaturated fatty acid

What does PUFA stand for?

Polyunsaturated fatty acid

What does MUFA contain?

1 double bond, but lacks two hydrogens (example: olive oil)

What does PUFA contain?

2 or more double bonds (example: vegetable oil)

what is hydrogenation?

Chemical process of adding hydrogens to monounsaturated/polyunsaturated fatty acids to make the fats more saturated, making them more solid and resistant to oxidation

where are trans-fatty acids usually found?

margarines, baked goods, fast foods

what is the structure of triglycerides?

3 units of fatty acids attached to 1 unit of glycerol

Describe triglycerides.

Chemical structure looks like an “E”; Glycerol molecule connected with three fatty acid “tails” (chains of carbon atoms), Fatty acids may be 4-24 carbons long (always even number), 18 carbons most common in food, Fatty acids can be saturated or unsaturated (saturation refers to hydrogen bonds), Important unsaturated fatty acids include omega-3 and omega-6 fatty acids, the number corresponds to their first point of unsaturation (at carbon 3 or carbon 6) 8-carbon fatty acids that fit the above description are linolenic acid (omega-3) and linoleic (omega-6). Both are essential – aka the body cannot make them itself, it needs to be consumed through diet

what are phospholipids soluble in?

water and fat

what is the function of phospholipids?

to emulsify, key role in cell membranes

what are sterols?

Interconnected rings of C atoms with side chains of C,H,O attached

what’s it called when there’s too much cholestrol in the blood that leads to plaque formation in artery walls?

atherosclerosis

what is bile made up of?

acids, salts, cholestrol, phospholipids, electrolytes, water and bilirubin

where is 98% of fat absorbed through

instestinal villi

what is a chylomicron?

largest lipoprotein, has mostly triglyceride, with little protein (least dense), transports diet-derived lipids from small intestine via lymph system to rest of the body

what does LDL do?

Circulate through body, making their contents available to cells of all tissues, cells use the triglycerides, phospholipids, and cholesterol from LDL for energy

what are the essential fatty acids?

linoleic acid, alpha-linolenic acid, eicosanoids, fatty acid deficiency

What is DRI’s recommended percentage for Sat Fat?

DRI: < 10% of total kcal from SFA

What is WHO'’s recommended percentage for Sat Fat?

WHO: 0 –10% of total calories from SFA

What is DRI'’s recommended percentage for Trans Fat?

as little as possible

What is WHO'’s recommended percentage for Trans Fat?

less than 1% of total kcal from trans fat

What is DRI’s recommended percentage for Linoleic (Omega 6)?

5-10% of total kcal

What is DRI’s recommended percentage for α-linolenic acid (Omega-3)?

0.6 – 1.2% of total kcal

What is WHO'’s recommended percentage for Total Fat?

15-30% of total kcal from fat

What is DRI'’s recommended percentage for Total Fat?

20-35% of total kcal from fat (AMDR)

How many calories yields from 1 gram of fat?

9 calories

What counts as simple carbohydrates?

monosaccharides and disaccharides

What counts as complex carbohydrates?

Oligosaccharides and Polysaccharides

Mono, di, oli, poly

1,2,3-10,>10

What is glucose and what does it consist of?

blood sugar (dextrose), essential CHO, main source of energy for brain and nerves

What is fructose?

fruit sugar, sweeter than glucose and galactose (the sweetest sweetie!!)

What is galactose?

part of lactose (a milk sugar), freed during digestion

what is sucrose? (di)

fructose + glucose

what is lactose? (di)

galactose + glucose

what is maltose? (di)

glucose + glucose

what are part of poly?

starch, fibre, glycogen

describe a soluble fibre (viscous fibre)

dissolve in water, Viscous and form gummy gels, Add thickness to foods (e.g., pectin), Help stool formation, Have significant cholesterol-lowering effect, Helps regulate blood glucose In the colon, bacterial fermentation of soluble fibres produces small fatlike molecules such as butyrate

what does butyrate do?

provides energy to colon cells and improves gut microbiota

describe an insoluble fibre

does not dissolve in water or form gel, Less readily fermented, Cellulose & hemicellulose in bran - tough, stringy, gritty, Some legumes, wheat bran, skin on fruits and vegetables, and hull of seeds, Helps to move our stool through the large intestine

what is the structure of wheat?

husk, bran, endosperm, germ

describe a wheat’s husk?

outer inedible portion of the kernel

describe the wheat’s bran

protective fibrous coating around grain (rich source of fibre)

describe a wheat’s endosperm

starchy portion, the kernel is >80%

describe a wheat germ

nutrient rich inner portion of the grain

What are the two ways you can lower blood cholestrol?

a vacuum like action: having foods rich in soluble fibres bind with cholestrol bile in the intestines and shit it out. also by prevention: bacterial fermentation of fibre releases short-chain fatty acids that help reduce cholestrol synthesis in liver

lumen

inner space within GI tract