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What is the primary definition of nutrition?
The study of the nutrients in the food and required by the body
What is the secondary definition of nutrition?
All reactions between food and the body including the social, cultural, economic, and behavioural ones.
What are the different types of nutrition professionals?
Registered dietician (RD) PhD in Nutrition Naturopathic Physician Physician
Which professionals should you only see for nutrition?
A registered dietician or a PhD in nutrition
What is a registered dietician?
They complete an undergrad degree and a 1 year internship, require exams to become registered, and clinical and community practice. They are registered with their province and Dieticians of Canada
What does having a PhD in nutrition involve?
Related undergrad and masters degree. PhD degree with research in a specific area of nutrition.
What are some current areas of research in nutrition?
Health and chronic disease, nutraceuticals, nutritional genomics, specific nutrients, obesity, food sustainability, specific diets and therapeutic nutrition
What are some common societal trends in eating and nutrition?
More meals away from home, fast food, large portion sizes, more pop, energy dense and nutrient poor, lots of snacks, less physical activity, fad diets
What are some methods of dietary analysis?
Food records, food frequency surveys, food and eating habit surveys, anthropometric measures, lab measures
What are some anthropometric measures of diet analysis?
height, weight, BMI, circumferences, growth charts
What are some lab measures of diet analysis?
DXA, blood values, urine analysis, hair and nails, continuous blood glucose monitoring
How is nutrition the cornerstone to a strong immune system?
It is the first to be impacted by poor nutrition. Spiral decline: poor nutrition, decreased immune system, less likely to eat, decreased immune system etc.
What immune cells are impacted by poor nutrition?
Phagocytes, B and T Cells
What is the umbrella analogy?
Proper nutrition shields against disease
What diseases are most related to nutrition?
Iron deficiency diseases
What diseases are least related to nutrition?
Genetic diseases
How is the leading cause of death related to nutrition?
Heart disease!
What are some simple tools and practices to help us eat healthier without spending time counting nutrients and calories?
Using cup measurements, intuitive eating, using your hand as a guide.
What is the Canada Food Guide for?
A guide for healthy eating
What are some common tools/other food guides?
Vegetarian guide, USA guide, food guide pyramid, mediterranean, diabetic food guide, first nations food guide
What is the focus of the new Canada Food guide?
Plant based emphasis, uses a plate analysis.
What is the difference between the old guide and the new guide in terms of food groups?
New guide has food groups and nutrients, includes number of servings. New guide has plate analysis, three food categories and proportions
Define phytochemicals
They are chemical compounds found in plants that are believed to protect cells from cancer.
Are frozen or canned vegetables better? Explain
Frozen - have more nutrients that canned.
What does the new Canada Food Guide include other than food?
Eating habits - mindfullness, cooking more, eating with friends, using food labels, limiting high sodium/sugar/saturated fat foods
How does the atmosphere of meals affect eating?
Food enjoyment, satiety, stress levels, healthy food choices, weight control
How often should someone eat?
Every 3-4 hours
Why is it important to eat regularly?
Avoid crashing, keeps blood glucose levels regular
How many food groups should a meal contain?
3-4
How many food groups should snacks contain? i.e. what is the anatomy of a healthy snack?
2
How should you go grocery shopping?
Perimeter first
What does it mean to be trans fat free?
.2g/serving
What does it mean to be a source of fiber?
15% or more
What is the 80/20 rule?
Eat healthy 80% of the time but allow some "treats" 20% of the time and you're more likely to stick with a plan.
What is the healthy eating continuum?
A continuum that people fall on in terms of their nutrition habits.
What is orthorexia nervosa?
Going to extremes in healthy eating so that it is actually unhealthy
What are the six principles of healthy eating?
adequacy, balance, energy control, nutrient density, moderation, variety
What are the four main themes of this course?
evidence based and non-judgemental knowledge translation/nutrition messaging
nourish your body and soul (physical and mental health)
all food fits and how you eat is important
grace and kindness
What are dietary reference intakes?
The umbrella term for the scientific data of nutrients related to health outcomes
What are recommended dietary allowances?
The recommended dietary allowance that meets 98% of peoples need for that nutrient.
What is adequate intake?
Nutrient foals for individuals, but not enough science for recommended dietary allowance
What is tolerable upper intake?
Intake before which there is an increased risk of toxicity
What are estimated average requirements?
Average intake required of the entire population
What are acceptable macronutrient distribution ranges?
The average intake required for fat, carbohydrate, and protein. Accommodates different body sizes and activity level, etc. by presenting as % of total caloric intake
What is Chronic Disease Risk Reduction Intake
Scientific recommendation for either increased or decreased intake of a nutrient. New recommendation being proposed, intakes that result in lower risk for chronic disease, currently sodium is the only one that is set
What are macronutrients?
carbohydrates, lipids, proteins
What micronutrients are found in grain products?
Thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, Folate
What micronutrients are found in vegetables and fruit?
Riboflavin, niacin, vitamin B6, folate, vitamin C, Vitamin A, Vitamin E, Vitamin K
What micronutrients are found in oils?
Vitamin E
What micronutrients are found in milk and alternatives?
Riboflavin, Vitamin A, Vitamin D, Vitamin B12
What micronutrients are found in meat and alternatives?
Thiamin, riboflavin, niacin, biotin, pantothenic acid, folate, vitamin B12, Vitamin A, Vitamin D, Vitamin K
What are the four dietary reference intakes?
Estimated average requirement (EAR)
Recommended dietary allowance (RDA)
Adequate intake (AI)
Tolerable upper intake (UL)
What are micronutrients?
Vitamins and minerals needed in small amounts.
What is a vitamin?
Organic molecules that do not provide energy, but are needed to regulate body processes
What are minerals?
Inorganic molecules that do not provide energy. Many have regulatory roles and some are important structurally.
Grocery shopping recommendations
Shop the perimeter
Shopping cart guide
Food tours
Fat free or sugar free
Less than 0.5g
Trans fat free
0.2g or less
Source of fiber
Source = 2+g
Very high source = > 6g
Low sodium serving
140mg or less/serving
Low fat serving
<3g/serving
Note
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