Term
| What does Canada's Food Guide recommend for serving sizes of fruits and vegetables, grains, milk/alternatives and meat/alternatives for men and women |
|
Definition
Women:
Vegetables and fruit: 7-8 CFS
Grain Products:6-7
Milk/Alternatives: 2
Meat/Alternatives: 2
Men:
Vegetables and fruit: 8-10
Grain Products:8
Milk/Alternatives: 2
Meat/Alternatives: 3 |
|
|
Term
| What is the % of daily kcal that people aged 19-50 should consume of protein, fat and CHO each day. |
|
Definition
Aged 19-50
Protein - 10-35%
Fat - 20-35%
CHO - 45-65% |
|
|
Term
| What is the canadian food guide servings for leafy vegetables, cooked AND raw. |
|
Definition
RAW leafy vegetables: 1 cup
Cooked: 1/2 cup |
|
|
Term
| What is the canadian food guide servings for fresh, frozen or canned fruits? |
|
Definition
| Fresh/frozen OR canned = 1 fruit or 1/2 cup |
|
|
Term
| What is the canadian food guide servings for juice? (100%) |
|
Definition
|
|
Term
| What is the canadian food guide servings for bagels? |
|
Definition
|
|
Term
| What is the canadian food guide servings for flat breads (tortilla or pita) |
|
Definition
|
|
Term
| What is the canadian food guide servings for cooked rice, bulgar or quinoa? |
|
Definition
|
|
Term
| What is the canadian food guide servings for Cereal (cold) and hot |
|
Definition
Cold cereal - 30g
hot cereal - 3/4 cup |
|
|
Term
| What is the canadian food guide servings for yogurt |
|
Definition
|
|
Term
| What is the canadian food guide servings for kefit? |
|
Definition
|
|
Term
| What is the canadian food guide servings for cooked legumes? |
|
Definition
|
|
Term
| What is the canadian food guide servings for beans and tofu? |
|
Definition
|
|
Term
| What is the canadian food guide servings for eggs? |
|
Definition
|
|
Term
| What is the canadian food guide servings for peanut butter or nut butters? |
|
Definition
|
|
Term
| What is the canadian food guide servings for dried fruit? |
|
Definition
|
|
Term
| What is the canadian food guide servings for bread? |
|
Definition
|
|
Term
| What is the canadian food guide servings for milk and canned (evaporated) milk? |
|
Definition
1 cup millk
1/2 cup canned (evaporated) milk |
|
|
Term
| What is the canadian food guide servings for cheese? |
|
Definition
|
|
Term
| What is the canadian food guide servings for Meat and Alternatives? |
|
Definition
| 2 1/2 oz ... around 1/2 cup |
|
|
Term
| What is the canadian food guide servings for nuts and seeds? |
|
Definition
|
|
Term
| What does it mean to be "low fat"? |
|
Definition
| It means that less than or equal to 3g of fat per serving. |
|
|
Term
| Which provides more energy to the body: 7g fat or 12 g of CHO |
|
Definition
7g fat x 9 Cal/g = 63 Calories
12g CHO x 4 Cal/g = 48 Calories
Fat provides more energy. |
|
|
Term
Which of the following is an essential amino acid:
a) glycine
b) methionine
c) Alanine
d) Glutamine |
|
Definition
|
|
Term
| Which 9 amino acids are considered essential? |
|
Definition
| Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine |
|
|
Term
| How much has N.A. total Calorie intake increased since the early 1970's? |
|
Definition
| Total kcal has increased 200-300 Calories per day. |
|
|
Term
| What are the main nutrients that N.A people seem to be most in danger of lacking from their diets? |
|
Definition
| Calcium, Iron, Zinc, Folate, Fibre |
|
|
Term
|
Definition
|
|
Term
| According to DRI recommendations for macronutrient intake, a healthy person consuming a 2000 kCal/day diet should aim for no more than how many grams of protein per day? |
|
Definition
Protein - 10-35% kcal / day
2000 Calories * 0.35 = 700 Calories
700 Calories / 4 Cal/g = 175g protein |
|
|
Term
| What are some examples of nutrients that are essential? |
|
Definition
Vitamins (all except vitamin D)
Minerals
9 Amino Acids |
|
|
Term
| What type of fat makes up 98% of all fat we consume? What are their structure? |
|
Definition
Triglycerides make up 98%
Composed of a glycerol backbone on which there are three positions for fatty acid chains to attach to. |
|
|
Term
| how many carbons are in short chain, medium chain and long chain fatty acids? |
|
Definition
short chain - 2-4 carbons in length
medium chain - 6-12 carbons in length
long chain - 14-22+ carbons in length |
|
|
Term
| out of medium, short and long chain fatty acids, which comprises the majority of triglycerides that we eat? |
|
Definition
| the long chain fatty acids. |
|
|
Term
| What does the degree of saturation refer to? |
|
Definition
It refers to how saturated that molecule is with hydrogen atoms.
A more saturated fatty acid will have less double bonds in it. |
|
|
Term
| Describe a fatty acid chain. What is at the end of them? |
|
Definition
At one end there is an acid group (C double bonded to O, bonded to another O which is single bonded to H)
Methyl end as well, refered to as the "n" end (CH3) |
|
|
Term
| What is the nomenclature for Alpha-linolenic acid? |
|
Definition
18:3n-3
or 18:3w-3
*three double bonds,found at 3, 6, and 9 |
|
|
Term
| how do you create the nomenclature for fatty acids? |
|
Definition
| # of Carbon atoms:# double bonds n(w) - placement of double bond. |
|
|
Term
| What is the nomenclature for linoleic acid? |
|
Definition
18:2n-6
**two double bonds, found at 6 and 9. |
|
|
Term
| What do double bonds create in fatty acid chains? What properties does this give the chain? |
|
Definition
they introduce "kinks" into the chain.
this makes it so that the chain does not stack well, making it liquid at room temperature. |
|
|
Term
| What makes an Omega-6 or Omega-3 fatty acid as such? |
|
Definition
| They are called omega 3 or omega 6 because the double bonds occur at the 3rd and 6th carbon placements. |
|
|
Term
| what fatty acid is extremely impotant in both brain and retinal development? |
|
Definition
22:6n-3 => DHA
THIS IS ONLY IMPORTANT FOR PREMATURE INFANTS! |
|
|
Term
| Oliver oil is comprised mainly of what form of fatty acid? |
|
Definition
| Olive Oil is 77% monounsaturated fatty acids. |
|
|
Term
| What is the proper name for Omega-3 fatty acids? |
|
Definition
|
|
Term
| Deficiency's in fatty acids could cause what symptoms? |
|
Definition
Scaly dermatitis
impaired growth
excess loss of water through skin |
|
|
Term
| What does the pyramid for the mediterranian diet look like? |
|
Definition
Bottom - exercise
2nd - plant foods (veg, fruit, legumes, grains)
3rd - fish and seafood
4th - poultry, eggs, cheese
5th - meats and sweets
- wine (in moderation!) |
|
|
Term
| What are the macronutrients? |
|
Definition
Carbohydrates
Fats
Proteins |
|
|
Term
| What are the micronutrients? |
|
Definition
Vitamins
Minerals
Dietary Fibre
Water |
|
|
Term
| What are the essential constituents of carbs, fats, proteins, vitamins |
|
Definition
Carbs - Glucose -> Main energy source used by cells
Fat - Linoleic Acid (Omega-6), alpha-linolenic acid
Proteins - 9 essential amino acids
Vitamins - 13 vitamins - SOMETIMES vit D
Minerals --> All |
|
|
Term
| Which are the macro- and micronutrients? |
|
Definition
Macronutrients - Carbs, Fat, Protein
Micronutrients - Vitamin, Mineral, Dietary Fibre, Water |
|
|
Term
| What are the atwater factors? |
|
Definition
Fat - 9kcal / g
CHO - 4kcal / g
Protein - 4kcal / g
Alchohol - 7kcal/g |
|
|
Term
| What occurs from deficiencys in essential fatty acids? |
|
Definition
Scaly Dermatitis
Impaired Growth
Excess loss of water through skin |
|
|
Term
| What is (are) the role(s) of fat in the body? |
|
Definition
Insulation
Protection
Energy reserve
Precurser for other biomolecules in body (eicasanoids, phospholipids,Cholesterol {steroid hormones, bile acids}) |
|
|
Term
|
Definition
|
|
Term
| What is the focus of DRI's? What is it? |
|
Definition
Reducing the risk of chronic disease.
Dietary reference intake.
*The umbrella term that all acronyms are underneath. |
|
|
Term
| What is EAR? What does it recommend? |
|
Definition
Estimated Average Requirement
- is the amount of a nutrient that meets the needs of HALF THE POPULATION
**Data from this is used to obtain the RDA's! |
|
|
Term
| What value is used to obtain the RDA's ? |
|
Definition
| The EAR (estimated average requirement) |
|
|
Term
| What is RDA? What is needed to calculate it? What does it recommend/stand for? |
|
Definition
RDA - Recommended dietary allowance
Needs to be calculated by EAR.
--> its worked out statistically
**It is the average daily nutrient amount that covers the needs of almost all the healthy people in the population. |
|
|
Term
| What is AI and when owuld you use it? What does its value represent? |
|
Definition
AI - Adequate Intake
When you don't know EAR, you cannot set the RDA and so you would use AI instead.
Def'n: "average daily value that appears to cover the majority of the pple in the population" |
|
|
Term
|
Definition
UL - Upper Limit (Tolerable Upper Intake Level)
--> The maximum amount of a nutrient that appears safe more most healthy people in a population |
|
|
Term
| What is the purpose of hydrogenation? why do they use this process? |
|
Definition
To transform liquid fat (oil) into harder fat (margarine).
they do it to enhance spreadability, to make products look nicer after baking. It also enhance shelf-life of processed foods |
|
|
Term
| What is wrong with partially hydrogenated oils? |
|
Definition
| They are the harder but still spreadable margarine. They are full of trans fats! |
|
|
Term
| Explain the process of hydrogenation |
|
Definition
- start with liquid vegetable oil -> 18:2n-6 (-c-c=c-c-c=c-) add heat, pressure and hydrogen gas to mix.
--> a saturated fat molecule is one saturated with hydrogen atoms
- fatty acid is now 18:0
- some trans fatty acid's are formed, which are when not all double bonds are removed. the molecule, however, looks different - the double bond no longer creates a cink, as the hydrogens are opposite from one another. **makes the molecule linear! |
|
|
Term
According to the DRI recommendation, RDA for Vit C for men 19-30 yrs old is 90 mg/day. True or False
a) The EAR is 45 mg/day.
b) The 25 year-old man is consuming 80 mg/day is at a risk for scurvy
c) a 29 year old man is consuming 120 mg/day may develop osmotic diarrhea |
|
Definition
a)False - 'cause we calculate the RDA from the EAR value. Also, we cannot assume that the EAR would be half of the RDA since the RDA is supposed to cover 'most' people and the RDA is calculated FROM the EAR.
b)FALSE - Because if he's consuming the RDA he isn't likely to be in danger of a condition that is from the lack of it.
c)? Depends on the UL of the nutrient. However, 120 mg/day is well below the UL limit. |
|
|
Term
| How much folate should all women of childbearing years get? |
|
Definition
|
|
Term
| what enzyme is involved in the breakdown of triglycerides? |
|
Definition
|
|
Term
| What is an emulsifier? what acts as one in our digestive system? |
|
Definition
| An emulsifier brings fat into suspension in water so that enzymes can break them down into their component parts. |
|
|
Term
| when nutrients leave the GI tract, do they go directly through the bloodstream to heart? |
|
Definition
| No, it goes through the hepatic portal vein to the liver, then through the hepatic vein to the heart. |
|
|
Term
| What does the liver do in digestion? |
|
Definition
Is the first stop that blood takes after picking up nutrients.
creates bile salts which are stored in the gall bladder, which releases it. |
|
|
Term
| Explain the steps in the digestion/absorption of fat? |
|
Definition
step 1) triglycerides from your meal enter small intestine
step 2) liver creates bile salts from cholesterol, which is then sends to the gall bladder for storage. The bile is released into the small intestine and emulsifies the fat.
step 3) pancreas releases lipases into small intestine. triglycerides are broken down into glycerol backbones and glycerol bckbones + 1 fatty acid.
step 4) free fatty acids form Micelle
step 5) Fatty acid and Monoglycerides are absorbed into intestinal cells (mucosa layer)
step 6) the bile acids are reabsorbed and recycled back to the liver. |
|
|
Term
| what is enterohepatic circulation? |
|
Definition
| It is the circulation that bile takes, from the liver to the gall bladder, then released in the small intestine, then reabsorbed into the liver. |
|
|
Term
|
Definition
| Chylomicrons are structures wherein triglycerides are packaged and stored after having been reassembled upon crossing the mucosal membrane |
|
|
Term
|
Definition
| Dynovosynthesis - the synthesis of bile salts from cholesterol by the liver |
|
|
Term
| where is soluble fibre found? |
|
Definition
| lentils, oats, legumes, vegetables and fruits. |
|
|
Term
| What is the pathway of chylomicrons, LDL, VLDL, HDL? |
|
Definition
Eat fat,
Chyl delivers fat to tissues,
Chyl Eventually become remnants,
Then dock at liver,
Packs that fat onto the remnant, which turns it into the VLDL,
The VLDL get small as well, as they drop off their fat,
Then become the LDL particle (chol rich) who delivers it to tissues that need it,
Then LDL returns to liver,
Liver also makes HDL, who's job is to head out and pick up extra cholesterol from the tissues and deliver it to the liver. |
|
|
Term
| What are the types of lipoproteins? |
|
Definition
Chylomicrons - carries fat from intestines to adipose tissue for storage
VLDL - Made in liver to carry fat formed in liver and from diet out to fat stores.
LDL - cholesterol rich protein that delivers cholesterol to all cells. should return to liver, but not taken up if not needed.
HDL - made in liver to collect extra cholesterol from tissues. |
|
|
Term
| What values are considered dangerous for LDL or HDL? |
|
Definition
HDL - < 40 mg/dL (or 1.03 mmol/L)
LDL - > 130 mg/dL (3.36 mmol/L) |
|
|
Term
| every 1% drop (mg/dL) in your serum blood cholesterol coincides to what percent drop in risk for CHO? |
|
Definition
|
|
Term
| What are the stages of coronary heart disease? |
|
Definition
1st stage - atherosclerosis
-- hardening of the arteries
2nd stage - thrombosis
-- decisive event whereby damage to advanced arterial plaque causes a clot formation within the artery where we have the advanced plaque building up. |
|
|
Term
| what is a myocardian infarction? |
|
Definition
|
|
Term
| What is the product of oxidation called? |
|
Definition
|
|
Term
| What do free radicles do? |
|
Definition
| Free radicles steal electrons from other molecules, turning them into free radicles. |
|
|
Term
| what are the steps in the progression of cancer? What factors cause each step? |
|
Definition
Initiation - damage of DNA
-free radicles, viruses, UV rays, Toxins
Promotion - replication of damage cell. Locks in mutation!
- promoter agents (short chain fatty acids)
Progression - lose control over cell division.
Metastasis - the spread of the tumor to other sites |
|
|
Term
| EPA is found in what and is linked to what (or important for what)? |
|
Definition
EPA - found is marine fish and mammals.
reduced platelet sickness, reduced levels of triglycerides |
|
|
Term
| DHA is found in what and is linked to what (or important for what)? |
|
Definition
DHA - lake fish, wild game (moose, deer, lake trout/pickeral)
Important for brain and retina health |
|
|
Term
| What are the recommendations for omega-3 (alpha linolenic) for patients without documented CHD |
|
Definition
| Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flax…) |
|
|
Term
| What are the recommendations for omega-3 (alpha linolenic) for patients with CHD |
|
Definition
| Consume about 1g DHA and EPA each day |
|
|
Term
| What are the recommendations for omega-3 (alpha linolenic) for patients who need to lower triglycerides |
|
Definition
| 2 to 4 grams of DHA + EPA per day provided as capsules under a physicians care |
|
|
Term
| What's the maximum omega-3 amount recomended per day? |
|
Definition
| Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physicians care. High intakes could cause excessive bleeding in some people. |
|
|
Term
| What are the canadian recomendations for fat intake for total fat, saturated, trans, monounsaturated, and polyunsaturated? |
|
Definition
total: 30%
saturated: < or = 10%
trans: AS LITTLE AS POSSIBLE
MUFA: MAJORITY of our fat intake
PUFA (omega-3, -6) together < or = to 10% |
|
|
Term
|
Definition
|
|
Term
|
Definition
Lonoleic acid
Omega 6 fatty acid |
|
|
Term
| Which B vitamin is extremely important in neural development? |
|
Definition
|
|
Term
|
Definition
Alpha-linolenic acid
Omega 3 fatty acid |
|
|
