NFS284 Midterm 1

0.0(0)
learnLearn
examPractice Test
spaced repetitionSpaced Repetition
heart puzzleMatch
flashcardsFlashcards
Card Sorting

1/197

encourage image

There's no tags or description

Looks like no tags are added yet.

Study Analytics
Name
Mastery
Learn
Test
Matching
Spaced

No study sessions yet.

198 Terms

1
New cards

Macronutrient list

Carbohydrates, Lipids, Protein

2
New cards

Amount of macronutrients needed in body

Large amounts (10-100g)

3
New cards

Micronutrients list

Vitamins and Minerals

4
New cards

Amount of micronutrients needed in body

Small amounts

5
New cards

Carbohydrates (kcal/g)

4 kcal/g

6
New cards

Lipids (kcal/g)

9 kcal/g

7
New cards

Protein (kcal/g)

4 kcal/g

8
New cards

Define starch

A digestible carbohydrate that is a source of energy. Found in rice, wheat, corn, potato

9
New cards

Define triacylglycerides

Glycerol + 3 fatty acids, major chemical form of lipids

10
New cards

Define PUFA

Fatty acid containing more than 2 double bonds.

11
New cards

PUFA sources

Canola oil and soybean oil

12
New cards

Define MUFA

Fatty acid containing only one double bond.

13
New cards

MUFA sources

Oleic acid (omega 9) in olive oil

14
New cards

Essential Fatty acids

Linoneic acid (omega 6) and alpha linoleic acid (omega 3)

15
New cards

Fatty acids derived from alpha linoleic acid

EPA and DHA; found in fish and fish oils

16
New cards

Define saturated and trans fats

Type of fatty acid associated with risk of disease

17
New cards

Define dietary fibre

An indigestible carbohydrate that can be fermented by the microflora, found in whole grains and legumes

18
New cards

Define glucose

A monosaccharide circulating in blood that is source of energy for brain

19
New cards

Define sucrose or high fructose corn syrup

Disaccharide of fructose and glucose, beverages using this to sweeten linked to obesity

20
New cards

Define vitamins

Organic micronutrients required for metabolic processes

21
New cards

Fat soluble vitamins stored in

Liver and adipose tissue

22
New cards

Fat soluble vitamins depletion rate

NOT rapidly depleted

23
New cards

Fat soluble vitamins toxicity

If extremely high can have toxic effects

24
New cards

Fat soluble vitamins include

Vitamins D E A K

25
New cards

Water soluble vitamins stored in

Not stored in body

26
New cards

Water soluble vitamins depletion rate

Rapidly depleted except B12

27
New cards

Water soluble vitamins include

Vitamins B and C

28
New cards

Define calcium

Mineral important for bone health

29
New cards

Define sodium

Mineral used in processed food which may raise blood pressure

30
New cards

Define iron

Low intake of this mineral may result in anemia

31
New cards

Most common micronutrient deficiency in the world

Iron deficiency

32
New cards

Define iodine

Low intake of the mineral can result in goitre

33
New cards

Second most common micronutrient deficiency in the world

Iodine

34
New cards

Define functional food

Foods that promote health benefits beyond basic nutrition

35
New cards

Two carotenoids that may reduce risk of macular degeneration

Lutein and zeaxanthin

36
New cards

Canadian Healthy Eating Index CHEI

Measures conformity to Canada's Food Guide

37
New cards

CHEI value if perfect adherence

100

38
New cards

Family of vegetables that include broccoli, cauliflower, bok choy and cabbage

Cruciferous vegetables

39
New cards

Phytochemicals that broccoli, cauliflower and bok choy have

Sulfur containing phytochemicals and indoles

40
New cards

Effect of sulfur containing phytochemicals

Boost activity of enzymes that detoxify carcinogens

41
New cards

Effect of indoles

Inactivation of estrogen: estrogen can lead to cancer.

42
New cards

Compounds found in garlics and onion

Alliums

43
New cards

Effect of alliums

Boost activity of cancer destroying systems, protect against oxidative damage, lower blood cholesterol and blood pressure

44
New cards

Phytochemicals in green tea

Polyphenols such as tannins and catechins

45
New cards

Effect of tannins and catechins

Reduces risk of certain types of cancer

46
New cards

Polyphenolic compounds found in blueberries and grapes

Anthocyanins (reservatrol for grapes?)

47
New cards

Polyphenolic compound associated with longevity

Reservatrol

48
New cards

Why bread made from whole grain flour has more phytochemicals

Bran and germ portions that are removed contain many polyphenols

49
New cards

Define Estimated Average Requirement (EAR)

Nutrient intake that meets requirement of 50% individuals in a group

50
New cards

Determining EAR

Choose biochemical criterion that allows you to determine intake at which requirement is being met

51
New cards

Depletion-Repletion Experiment

Lower levels of vitamin, then add vitamin in until saturation to establish EAR

52
New cards

What does it mean if individual's nutrient intake = EAR

50% chance they are meeting requirement for a nutrient

53
New cards

Define Recommended Dietary Allowance (RDA)

2 standard deviations out from EAR: ensures 98% probability of meeting requirement

54
New cards

EAR Cut point method

Place EAR onto intake distribution to determine prevalence of adequate intake

55
New cards

According to Health Canada, a population has adequate intake if a maximum _____% of people are under EAR

10

56
New cards

Define Adequate Intake (AI)

An estimate of average nutrient intake by a healthy population

57
New cards

Define Tolerable Upper Intake Level (UL)

Highest level of habitual nutrient intake that is unlikely to pose risk of adverse effects

58
New cards

Define Estimated Energy Requirement (EER)

Amount of calories required to meet daily energy needs

59
New cards

Variables involved in EER

Age, weight, height, gender, physical activity

60
New cards

Define sedentary

Less than 30 min intentional exercise/day

61
New cards

Define low active

Walking 30 mins at 6.5 km/hr everyday

62
New cards

Define active

Walking 1 hour 45 mins at 6.5 km/hr everyday

63
New cards

Define very active

Walking 4 hours 15 mins at 6.5 km/hr everyday

64
New cards

Define Acceptable Macronutrient Distribution Ranges (AMDR)

% of total calories required to have equal distribution of food groups

65
New cards

AMDR of Carbs

45-65%

66
New cards

AMDR of fats

20-35%

67
New cards

AMDR of protein

10-35%

68
New cards

AMDR of saturated fat

10%

69
New cards

AMDR of trans fat

70
New cards

Criticisms of CFG

1. Not enough emphasis on reducing sugar

2. Not enough emphasis on TYPE of fat consumed

3. Not enough emphasis on plant based protein

71
New cards

Top sources of sugar

Fruit, Soft drinks, Sugars, Milk, Juice

72
New cards

Scientific Evidence for sugar disadvantages

Sugar sweetened beverages contribute to weight gain, type 2 diabetes, CVD and hypertension

73
New cards

Sugar controversy

Extremely high levels of sugar result in altered liver functions

74
New cards

Sugar: CFG mentions

Advise no added sugar in veg/fruits and meat, and grain products naturally low in sugars. Choose fruit over juice

75
New cards

Fat problems

9 kcal/g compared to other nutrients 4 kcal/g; replace sat and trans fat with PUFA

76
New cards

Top sources of fat

Pizza, burgers, hot dogs, sweet baked goods, milk

77
New cards

Scientific evidence for fat disadvantages

Saturated fat linked to increased CVD , but depends what you replace saturated fat with.

If replaced sat fat with carbs, no change in CVD risk

If replaced sat fat with PUFA, lower CVD risk

78
New cards

Fat: CFG mentions

- Advise no added fat in veg/fruits and meat

- Choose grain products lower in fat

- Choose skim milk.

- Amount of unsat fat recommended listed

- Types of oil recommended

79
New cards

Scientific evidence for red meat disadvantages

Associated with harmful health outcomes, especially if processed

80
New cards

Meat: CFG mentions

Meat alternatives such as beans suggested

81
New cards

What is required on all food labels

Name, amount, manufacturer, best before date, ingredient list, nutrition facts table

82
New cards

Items on the nutrition fact table to try and avoid (aim for less than 5% DV)

Fats, Cholesterol, Sodium, Sugars

83
New cards

Items on the nutrition facts table to try and acquire more of (aim for more than 15% DV)

Fibre, Vitamin A, Vitamin C

84
New cards

Define Daily Value

Standard amount of nutrient needed in a day

85
New cards

Changes to DV due to DRI: Fat

Used to be 30% of energy, now increased to 35%

86
New cards

Changes to DV due to DRI: Dietary Fibre

Proposed new DV reflects AI (adequate intake) for adults older than 19

87
New cards

Changes to DV due to DRI: Sodium

Changed to UL for adults

88
New cards

Changes to DV due to DRI: Sugars

Set at median level (100g) to encourage top 50% of Canadians to reduce consumption

89
New cards

Changes to additional micronutrients depended on...

RDA and AI

90
New cards

Define population coverage

From a set of data, assign a DV with the highest value across all age groups and genders to ensure all people will be covered.

91
New cards

Changes to NFT include (5 differences)

1. Font size increase for serving size and calories

2. Group macronutrients together

3. Only provide DV for nutrients that should be limited

4. Remove Vitamin A and C: deficiencies are rare

5. Include absolute weight of nutrients in mg as well

92
New cards

Current ingredient list display

Ingredients listed in order by weight, but similar groups may be scattered throughout the list

93
New cards

Proposed ingredient display

1. Group ingredients by weight and food group

2. Use bullet points, white background to improve readability

3. Distinguishing between sugars and sugar

94
New cards

Nutrient content claim: approval

Does not need approval from Health Canada as long as claim is truthful

95
New cards

Nutrient function claim: approval

Does not need approval but if a new claim, prior consultation is recommended

96
New cards

Disease risk reduction / therapeutic claims: approval

Prior approval required from Health Canada

97
New cards

Nutrient content claim: "free" (fat, sugar and trans fat)

Sugar/Fat =

98
New cards

Nutrient content claim: "low" (fat, cholesterol and sodium)

Fat = < 3 g/ serving

Cholesterol = < 20 mg cholesterol AND < 2g saturated fat / serving

Sodium = < 140 mg/ 100g of food

99
New cards

Nutrient content claim: "lean"

< 10g fat per 100 g

100
New cards

Nutrient content claim: "extra lean"

< 7.5 g fat per 100 g