Basic Human Nutrition Final (hlth 230) | with latest complete questions and answers

Basic Human Nutrition Final (hlth 230) | with latest complete questions and answers Why people choose foods - Habit, Ethnic heritage or tradition, Social Interactions, Availability, Convenience and Economy, Positive and negative associations, Emotions, Values, Bodyweight and image, Nutrition and health benefits Functional foods - foods that contain physiologically active compounds that provide health benefits beyond their nutrient contributions ex. tomatoes Phytochemicals - non nutrient compounds found in plant-derived foods that have biological activity in the body ex. fortified foods Nutriton - the study of nutrients and other biologically active compounds in foods and in the body; sometimes also the study of human behaviours related to food Diet - the foods (including beverages) a person eats and drinks 6 classes of nutrients - carbohydrates, fats, proteins, vitamins, minerals, water Malnutrition - any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients Undernutrition - nutrient or energy deficiencies Overnutrition - nutrient or energy excess Chronic diseases - long duration, degeneration diseases characterized by deterioration of the body organs Leading causes of death in Canada - 1. cancer 2. heart disease 3. cerebrovascular disease which are influenced by diet and nutrition Examples of chronic diseases - heart disease, diabetes, cancer, dental disease, stroke, adult bone loss Nutritional genomics - the science of how nutrients affect the activities of genes and how genes affect the interactions between diet and disease Other names for nutritional genomics - molecular nutrition or nutrigenomics Energy - the capacity to do work 1000 calories equals - 1 kilocalorie 1 kilocalorie - the amount of heat required to raise the temperature of 1kg of water by 1 degree celsius Macronutrients - required in large amounts per day Micronutrients - required in small amounts per day Essential Nutrients - nutrients that a person must obtain from food (cannot be made by body) Inorganic Nutrients - nutrients that contain no carbon Organic Nutrients - nutrients that contain carbon Energy yielding nutrients - nutrients that can be broken down to provide energy to the body Types of macronutrients - carbs, protein, lipids, water Types of micronutrients - vitamins and minerals Inorganic nutrients - minerals and water Organic nutrients - carbs, lipids, proteins, vitamins Non-energy yielding nutrients - vitamins, minerals, water Energy yielding nutrients - carbs, proteins, lipids Energy in carbs - 4 cal/g Energy in fat - 9cal/g Energy in protein - 4cal/g % of calories from carbs - 45-65% % of calories from fat - 20-35% % of calories from protein - 10-35% Essential nutrient - a nutrient that a person cannot make in adequate amounts to sustain life Non-essential nutrients - does not need to be derived from food bc body can make enriched foods and fortified foods - foods that have had nutrients added to them (ex. White bread) functional foods - appear similar to conventional foods, consumes as part of the usual diet, with demonstrated physiological benefits or with the ability to reduce chronic disease risks beyond basic nutrient functions (ex. Oatmeal) natural foods - no definition, used in advertisements super foods - no definition, used in fake advertisements processed foods - foods subject to any milling, alteration in texture, additives, cooking or others nutraceutical - describes a product that has been isolated from food often sold in pill form (ex. Cod liver oil) basic foods - vegetables, fruit, milk, meat and grains Healthy diets include - adequacy, balance, calorie control, moderation, variety adequacy - providing the nutrients, fibre and energy in sufficient amounts to maintain health balance - providing foods of a number of different types in proportion to each other (ex. Milks and alternatives) calorie control - energy with food coming in should balance with the body's energy requirements moderation - nothing in excess, providing dietary restrictions while enjoying some foods on occasion variety - providing a wide selection of foods Excuses for not eating well - no time, crave fast food, too little money, like to eat large portions, take vitamins instead, love sweets Factors that drive food choices - -convenience -advertising -availability -economy -emotional comfort -habit -personal preference and genetics -positive associations -region of the country -social pressure -values or beliefs -weight -nutritional value EAR - Estimated Average Requirement RDA - recommended dietary allowance AI - Adequate Intake UL - Tolerable Upper Intake Level Estimated average requirements definition - The average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group Recommended dietary allowances definition - The average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals. Adequate intake definition - the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined. Tolerable upper intake levels definition - the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects. Food guide recommendations about food choices - -healthy food choices -healthy eating habits Healthy food choices - Make it a habit to eat a variety of healthy foods each day Healthy food choices components - - Eat plenty of vegetables and fruits, whole grain foods and protein foods. - Choose protein foods that come from plants more often. - Limit highly processed foods. - Water drink of choice - Use food labels - Be aware that food marketing can influence your choices. Healthy eating habits - Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat. Healthy eating habits components - - Be mindful of your eating habits - Cook more often - Enjoy your food - Eat meals with others Changes in new food guide - - no milk & alternatives food group - more plant based options A healthy diet includes - - variety of veggies, fruits, whole grains, skim and low-fat milk products and alternations, lean meats, poulty, fish, eggs, legumes, nuts and seeds - low in saturated and trans fats, cholesterol, salt and added sugars - includes 30-45ml of unsaturated far each day - water 2017 food label changes - - potassium added to nutrition facts table and removed vitamin a & c - serving size is more consistent for similar foods - sugar based ingredients are grouped together - sugar has %DV - calcium and iron are given in mg Serving sizes (1 tsp, tbsp, 1 cup, 1 fluid ounce, 1 ounce) - 1 tsp = 5ml 1 tbsp = 15ml 1 cup = 30ml 1 fluid ounce = 30ml 1 ounce = 28g Two types of nutrition & health claims on food labels - nutrient content claim & health claims Nutrient content claims - highlight a nutrition feature of a food such as light, low, less, free. Health claims - highlight a relationship between consumption of a food or ingredient and a person's health. For example, a healthy diet low in saturated and trans fat may reduce the risk of heart disease. Nutrient content claims examples - free, sodium free, cholesterol free, low, low fat, low in saturated fat Free: - An amount so small, health experts consider it nutritionally insignificant Sodium Free - Less than 5 mg of sodium Cholesterol Free - Less than 2 mg of cholesterol, and low in saturated fat (includes a restriction on trans fat) Not necessarily low in total fat Low - Always associated with a very small amount Low-fat - 3g of fat or less Low in Saturated Fat - 2 g or less of saturated and trans fat combined Sodium and potassium diet related health claims - link to high blood pressure Calcium and vitamin d diet related health claims - link to osteoporosis saturated fat and trans fat diet related health claims - link to heart disease vegetables and fruit diet related health claims - link to some types of cancer plant sterol health claims - help lower cholesterol psyllium fibre health claims - lower cholesterol Primary deficiency - caused by an inadequate intake Secondary deficiency - caused by something else; a disease, condition or a drug interaction that reduces absorption Goals of DRI - 1: Setting recommended intake values - RDA, AI 2: Facilitating nutrition research and policy - EAR (establishes nutrient requirements for given life stages and gender groups) 3: Establishing safety guidelines - UL 4: Preventing chronic diseases water soluble vitamins - vitamin c, thiamin, riboflavin, niacin, vitamin b6, vitamin b12, folate, biotim, pantothenic acid fat soluble vitamins - A, D, E, K Major minerals - calcium, phosphorus, potassium, sodium, chloride, magnesium, and