Week 8 (Chapter 5): Nutrition Basics

What are complex carbohydrates also known as?

starches

What are refined carbohydrates lower in?

sam calories, lower fibres and nutrients

What can fibre lower?

risk of type 2 diabetes and heart disease

What can fibre increase?

gastrointestinal health

What are the 2 types of fibre?

dietary fibre and functional fibre

Where is dietary fibre present?

naturally in plants, grains, legumes, vegetables

What is functional fibre isolated from?

natural sources or synthesized in a lab and added to foods/supplements

What does soluble "viscous" fibre do?

can delay stomach emptying, slow the movement of glucose in blood and decrease absorption of cholesterol

What does insoluble fibre increase?

fecal bulk

What does insoluble fibre help prevent?

constipation, haemorrhoids and other digestive disorders

What does soluble fibre easily dissolve in?

water and turns into a gel in the intestinal tract

What does soluble fibre attach to?

liver bile made from cholesterol

Can insoluble fibre dissolve in water or be broken down by bacteria in the large intestine?

noooo

What are these body responses?

-Energy production
-Use of minerals
-Growth of healthy tissue

Do our bodies manufacture most vitamins?

no only vitamin D and vitamin K

What are the 8 B-complex vitamins?

thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, pantothenic acid and vitamin 6

What body processes are minerals critical in?

muscle contraction, heart functioning, blood clotting,

What do minerals aid in?

the growth and maintenance of body tissues

How are essential minerals are there that our bodies need to function?

17

What are examples of major minerals?

calcium, phosphorus, magnesium, sulphur, sodium, potassium, chloride

What re the most commonly lacking minerals in the Canadian diet?

calcium, magnesium, and potassium

What are some examples of trace minerals?

Zinc, iron, selenium, iodine, fluoride

What is an enlarged thyroid called?

goiter

What was common in most parts of Canada before the 1920's?

iron deficiency

What is water used in?

digestion and absorption of food

What does water control?

body temperature

What was Canadas current food guide released?

in January 2019

When did nutrition labelling become mandatory for all pre packaged food?

in 2007

When were the final amendments and regulations published?

2016

What does the nutrition facts table include?

calories, 13 nutrients, and % daily value

What can saturated fats also be known as?

Lard
Palm oil
Shortening
Butter

What are FRONT-OF-PACKAGE NUTRITION SYMBOL required on?

prepackaged foods that are high in one or more of: SODIUM, SUGARS, or SATURATED FAT

Nutritional habits can determine your risk of major chronic diseases,
including :

heart disease, cancer, stroke, and diabetes

What area of our life do we have some control over?

diet and nutrition

Choosing a healthy diet involves:

1. Knowing which nutrients are necessary and in which amounts
2. Translating those requirements into a diet consisting of foods you enjoy and that are available/affordable

What are the 6 nutritional requirements?

Proteins

Fats

Carbohydrates

Minerals

Water

Vitamins

Body requires ~____ essential nutrients divided into ___ classes

50, 6

Why are the classes essential?

must get substances from food because body is unable to manufacture them (or not enough to meet physiological needs)

How does our body obtain these nutrients?

digestion

What is digestion?

process of breaking down food

What does 1 kilocalorie =

1000 calories

1 kilocalorie = amount of heat it takes to raise the temp of ____ litre of
water ____ degree C

1,1

The word "____________" generally stands for the larger energy unit

calorie

Caloric needs vary depending on?

age, body size, sex, activity level, whether one is pregnant or breastfeeding

FAT = ______ calories per gram

9

PROTEIN = ____ calories per gram

4

CARBOHYDRATE = ______ calories per gram

4

[ALCOHOL = ______ calories per gram]

7

Calorie intake > energy needs =

converted to fat and stored in the body

What do proteins promote?

growth and maintenance of muscle and connective tissue, provide energy (4 cals/g)

Proteins form important parts of what?

blood, enzymes, some hormones, cell membranes

What are proteins composed of?

Chains of amino acids -------> 9 essential amino acids

What are complete proteins?

Foods that contain all 9 essential amino acids

Essential amino acids can be obtained from combinations of_______ _________ ___________

incomplete protein sources

What do fats provide?

Provide a concentrated form of energy (9 cals/g)

What does fat give some food?

Give some foods a pleasing taste, texture

What does fat help absorption of?

fat-soluble vitamins

What does fat insulate our bodies to retain?

heat and provide a protective cushion for internal organs

What do essential fats include?

linoleic acid and alpha-linoleic acid

Saturated fat?

Typically solid at room temperature
Found naturally in animal products (e.g., meat, cheese)

Monounsaturated fat?

Typically liquid at room temperature
Usually from plant sources (e.g., olive and canola oil)

Poly unsaturated?

Typically liquid at room temperature
Usually from plant sources (e.g., soybean and corn oil) Includes 2 essential fatty acids

What are Trans fatty acids?

unsaturated fatty acids with an atypical shape produced by hydrogenation

What are trans fatty acids used to increase?

Stability of oil so it can be reused for deep frying, to improve texture of foods, and to ↑ shelf life of foods

Leading sources =

deep-fried foods, baked and snack foods, and stick margarine

Low-density lipoprotein (LDL) =

"bad cholesterol"

Saturated and trans fatty acids increase what?

increase bad cholesterol blood levels

Unsaturated fatty acids decrease what?

bad cholesterol blood levels

High-density lipoprotein (HDL) =

"good cholesterol"

Where are monounsaturated fatty acids found?

canola and olive oils

What will lower your risk of heart disease?

eating unsaturated fats instead of saturated and trans fats

What do momounsaturated fatty acids may of what to blood levels?

increase good cholesterol

Trans fatty acids in large amounts may do what to blood levels?

lower good chelesterol

What are carbohydrates various combinations of?

sugar units (saccharides)

What are carbohydrates primarily used for?

energy

What are the two groups that carbohydrates are classified into?

Simple and complex

What do simple carbohydrates include?

sucrose (table sugar), fructose (fruit sugar, honey), maltose (malt sugar), and lactose (milk sugar)

What are among the most important sources of dietary carbohydrates?

complex carbohydrates

What are complex carbs primarily found in?

grains, legumes, tubers (potatoes and yams)

What are high in fibre, vitamins, minerals and other compounds?

unrefined (whole grain) complex carbohydrates

What takes longer to digest, chew, and enter bloodstream?

complex carbohydrates

What can make you feel full earlier and for a longer period of time?

complex carbohydrates

What do wholegrains consist of?

an inner layer (germ), a middle layer (endosperm) and an outer layer (bran)

What is often removed during processing?

the germ and the bran are removed

What does the refining process transform?

whole wheat flour to white flour

And brown rice to........

white rice

What is fibre?

non digestible carbohydrates provided by plants

What are vitamins?

micronutrients required in small amounts for normal growth, reproduction and maintenance of health

What do vitamins tend to act as?

coenzymes

What do vitamins contain?

organic or carbon containing

Why dow e use the prefix micro?

because we only need small quantities to sustain life

why do we say macro?

because we need large quantities to sustain life

Do vitamins provide calories or serve as structural elements in our bodies?

no

What do vitamins do?

facilitating action of enzymes, vitamins can initiate a wide variety of body responses

What do some vitamins also act as?

antioxidants

What do antioxidants do?

help to preserve healthy cells in the body

How do we have to obtain the majority of our vitamins?

eating food

How many vitamins do humans need?

13: 4 fat-soluble, 9 water soluble

Where do water soluble vitamins absorbed into?

they are absorbed directly into the bloodstream and travel freely

What do water soluble vitamins include?

the 8 B-complex vitamins