Exam Review: Unit 1: Nutrition and Well Being

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43 Terms

1

Botulism

Honey, dented cans

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2

Salmonella

Raw chicken, eggs

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Campylobacter

Raw chicken, raw shellfish, unpasteurized dairy, untreated water, pets

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E.Coli

Ground beef

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5

Daily Recommendations for Fats

20-35% of total calories

Saturated fats should be no more than 10%

Cholesterol = 300mg daily

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Daily Recommendations for Carbohydrates

Complex carbs: 45-60% of total calories

Refined sugars: No more than 10%

Dietary fibre: 25g daily

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Daily Recommendations for Proteins

No more than 10-35% of total calories

Weight in kg x 0.8g of protein

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Function of Fats

Stored energy, protects internal organs, carries fat soluble vitamins

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Function of Carbohydrates

Quickest energy source, makes mucus protective coating for organs

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Function of Protein

Growth/maintenance/repair of muscles, transports nutrients, antibodies

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9 Essential Amino Acids

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

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Complete Protein

Supply all 9 essential amino acids

Meat, fish, eggs, dairy, soy, quinoa, chia

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Incomplete Protein

Lacking in 1 or more amino acids

Most plant sources

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14

High Density Lipoproteins (HDL)

Good cholesterol

Transports cholesterol away from blood vessel tissues to liver

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15

Low Density Lipoproteins (LDL)

Bad cholesterol

Builds up along the blood vessel walls as plaque (heart attack)

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16

Total Water Input and Output

1450mL-2800mL

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Factors That Increase Water Needs

Alcohol, caffeine, pregnancy, surgery, forced air environment

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Function of Water

Lubricant between joints

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Hydrogenation

Chemical process of adding hydrogen to unsaturated fatty acids

Makes liquid to a soft or solid state to increase its stability

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Omega 3 Fatty Acids

Polyunsaturated fat that is good for the heart

Fish (tuna, salmon), flaxseeds

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Trans-fatty acids

Formed during the process of hydrogenation

Used in baking (chips, cookies)

Artificial trans fats were banned in 2018

Worst for raising cholesterol

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22

Saturated Fat

Usually animal sources

Solid @ room temperature

Holds no double bonds (no missing hydrogen)

Coconut oil

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Polyunsaturated fat

Liquid at room temperature

2 or more hydrogen missing (2+ double bonds)
Sunflower oil, olive oil

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6 Essential Nutrients

  1. Carbohydrates (CHo)

  2. Proteins

  3. Fats

  4. Vitamins

  5. Minerals

  6. Water

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25

Vitamin A

Fat Soluble

Retinol (animal) + Beta-carotene (plants)

Carrots, sweet potatoes, peppers, leafy greens

Vision, health of skin, nails, bones

Def: Night blindness, hair loss

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Vitamin D

Fat soluble

Body can produce its own (sun)

Put into fortified dairy products to absorb calcium

Fatty fish, egg yolks

Bone and teeth health

Def: Rickets (bow legs)

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Vitamin E

Fat soluble

Vegetable oils, nuts, eggs

Antioxidant (protects body tissue from damage)

Anti ageing

Rare to be deficient

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Vitamin K

Fat soluble

Dark leafy veggies (kale, spinach)

Clots blood

Deficiency is uncommon

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Vitamin C/ascorbic acid

Water soluble

Citrus fruits (red/green peppers, broccoli, tomatoes)

Prevents cell damage

Absorbs iron in plant form

Gum and teeth health

Prevents bruising

Def: Scurvy (swollen gums)

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B1 Thiamine

Water soluble

Whole grains, cereals, legumes (lentils, peanuts, soybeans)

Helps use carbs and protein for energy

Def: Wet beriberi (heart); dry beriberi (nerves); Wernicke-Korsakoff Syndrome (confusion, memory loss)

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Vitamin B2 Riboflavin

Water soluble

Enriched breads/cereals, milk, leafy veggies, eggs, meat

Helps to use fat, protein, and carbs into energy

Def: Ariboflavinosis (cracks on mouth, swollen tongue)

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Vitamin B3 Niacin

Water soluble

Meat, fish, nuts, eggs, peanut butter, legumes

Helps body use fat, protein, and carbs to make energy

Def: Pellagra (dermatitis, diarrhea, dementia, death)

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Vitamin B9 Folate/folic acid

Water soluble

Green leafy veggies, nuts, legumes, enriched grain products

Builds red blood cells and genetic material, prevents birth defects

Def: Spina Bifida (spinal cord sticks out)

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Calcium

Most abundant mineral in the body

Found in milk/milk products, oysters, fish with bones, tofu, greens

Build bones and maintain bone strength needed for muscle contraction (including heart)

Def: Osteoporosis (fragile, brittle bones)

First 30 years is the peak for depositing calcium

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35

Phosphorus

2nd most abundant mineral in the body

Found in all animal tissue, milk products, beans, fish

Works with calcium to build strong bones and teeth
Def: Rare

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Magnesium

Found in: Nuts, legumes, whole wheat grains, dark green veggies, dark chocolate

Helps make proteins and build bones (prevents tooth decay by holding Ca in tooth enamel)

Def: occurs from vomiting, diarrhoea, and alcoholism

Symptoms: convulsions, movements of eyes and face, hallucinations (usually confused with mental illness or drunkenness)

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Sodium (1/3)

Found: salt, soy, processed foods

Together with chloride and potassium, maintain fluid balance in body; helps with muscle and nerve action

Def: Hyponatremia (low blood pressure)

Excess: Hypertension (high blood pressure)

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Potassium (2/3)

Found in: all whole fresh foods: meats, milks, fruits (bananas), greens, legumes

Maintains fluid balance in body; helps maintain blood pressure; helps with muscle and nerve action

Def: Hypokalemia
Excess: Hyperkalemia

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39

Chloride (3/3)

Found in: table salt (sodium chloride), olives, seaweed

Helps maintain fluid balance in body; maintains acidity in stomach

Deficiency: Hypochloremia
Excess: Hyperchloremia

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40

Iodine

Found in: Iodized table salt, saltwater fish, milk (iodine use for disinfecting milking equipment)

Part of thyroid hormone; regulates growth and development

Def: Goitre: enlargement of the thyroid gland 

Cretinism (caused by goitre): one of the world’s most common and preventable forms of intellectual disabilities

*** Not seen these often because table salt is iodized

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41

Iron

Found in: Heme=animal sources (red meats, fish, eggs)

Non-heme= plant sources (legumes, dark greens) (need Vit C)

Helps red blood cells deliver oxygen to

Def: Anaemia (headaches, pale skin, weak, tired)

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Food processing

Freezing vegetables, canning juices, milling wheat into flour to create whole wheat bread, fat removal and pasteurisation of milk to create low fat milk (1%) and remove bacteria, additives, cooking, changing texture

Processed foods are reduced in potassium (found in the living cells)

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Processing Agents

Sodium (preservative and flavour enhancer)

Sugar (sweetner)

Trans-fatty acids (hydrogenation)

High fructose corn syrup (artificial sweetener, cheap to produce)

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