What are randomized control trials? Are they normally used?
RCTs are where a large group of people are randomly assigned to different diets and forced to stick with them for long enough. However, the impacts are not possible to determine so observational studies tend to be used –> people have diff starting weights so its difficult to determine which diets worked and which didn’t
1 kilocalorie = ___ calories
1 kilocalorie = 1000 calories
- what are the 3 classes of essential nutrients?
3. Are the nutrients macro or micro nutrients?
- fat, protein, carbs
2. macronutrients
fat = \_\_ calories per gram protein = \_\_ calories per gram carbs = \_\_ calories per gram alcohol = \_\_ calories per gram
fat = 9 calories per gram protein = 4 calories per gram carbs = 4 calories per gram alcohol = 7 calories per gram
what happens when calorie intake is greater than energy needs?
the calories are converted to fat and stored in the body –> weight gain because your body can’t burn the calories fast enough –> positive energy balance
- what are the function of proteins?
- how many essential amino acids are proteins composed of?
- What are complete vs incomplete proteins? Give examples
- proteins are found in every living cell and promote growth and maintenance of muscle and connective tissue. They provide energy and form important parts of blood, enzymes, hormones and cell membranes
- They are composed of 9 essential amino acids in chains
- complete = foods that contain all 9 essential amino acids –> come from animal sources (milk, mea, fish etc)
incomplete = contain less than 9 essential amino acids (nuts and legumes)
- what are fats?
- what are the 2 essential fats?
- what are the 3 forms of dietary fats?
- fats provide a concentrated form of energy and give foods a pleasing taste or texture. They help with absorption of fat soluble vitamins and insulate our bodies/protect organs
- linoleic acid (omega 6) and alpha linoleic acid (omega 3)
- Saturated, monounsaturated and polyunsaturated
Saturated fats are:
typically ___ at room temp
found naturally in ___ products
typically solid at room temp
found naturally in animals products
monounsaturated fats are:
___ at room temp
from ___ sources to make ____
fats are:
liquid at room temp
from plant sources to make olive oil
polyunsaturated fats: - \_\_\_ at room temp found in \_\_\_ sources to make. \_\_\_ - includes 2 essential fatty acids which are \_\_\_ and \_\_\_\_
- unsaturated fatty acids with an atypical shape are called ____ fatty acids. They can be found in some ____ products like meat/cheese but can be produced by humans through _____
- liquid at room temp
found in plant sources to make
canola oil or soy bean - includes 2 essential fatty acids which are omega 6 and omega 3 (lineloic/alpha lineloic acid)
- unsaturated fatty acids with an atypical shape are called trans fatty acids. They can be found in some animal products like meat/cheese but can be produced by humans through hydrogenation
- why are saturated and trans fats bad?
2. what should people have instead?
- there is evidence to suggest that saturated and trans fatty acids increased low density lipoprotein production which is bad cholesterol
- people should choose monounsaturated fats instead of saturated and trans fats
- what are carbs?
2. describe the difference between simple and complex carbs
- carbs have various combos of sugar units called saccharides and are our main source of energy; some nervous system and blood cells use carbs for fuel
- simple = sucrose, fructose, maltose, lactose; sweetness in foods but found naturally
complex = starches/fibre in grains, legumes, potatoes; take longer to chew and digest so it enters bloodstream slower –> management of diabetes b/c slower rise in blood glucose
- What are the 3 layers of whole grains?
- what happens to the whole grain during refinement?
- T/F: refined carbs have the same amount of calories as their unrefined counterpart
- refined carbs are ___ in fibre and other nutrients
- inner layer = germ
middle layer = endosperm
outer layer = bran - During processes, the germ and bran are removed leaving the endosperm (middle). This is refined carb and transforms whole wheat to white
- T
- refined carbs are lower in fibre and other nutrients
- What are fibres?
- Why are they beneficial?
- Explain the diff between dietary vs functional fibre
- non digestible carbs provided by plants. It passes through the intestinal tract and provides bulk for feces to facilitate bowl movement
- decrease risk of type 2 diabetes and heart disease, improve gastrointestinal health
- dietary fibre = present naturally in plants like grains, legumes etc
functional fibre = isolated from natural sources/synthesized in a lab and added as a supplement; 2 types:
a) soluble
b) insoluble
- vitamins are required in ___ amounts for growth, reproduction and good health
- are vitamins organic/inorganic? Are they micronutrients or macronutrients?
- T/F: vitamins provide calories for our bodies
- Vitamins act as coenzymes to facilitate body processes like: _______
- humans need ___ vitamins and only vitamins __ and __ can be produced by our bodies
- vitamins are required in small amounts for growth, reproduction and good health
- organic, micronutrients
- F: vitamins do not provide calories for our bodies
- Vitamins act as coenzymes to facilitate body processes like:
- energy production
- use of minerals
- growth of tissue - humans need 13 vitamins and only vitamins D and K can be produced by our bodies
- What are water soluble vitamins?
2. what are fat soluble vitamins? What are the 4 types? Can they be harmful?
- capable of being dissolved in water to be absorbed into bloodstream
- dissolved in fat tissue and stored into liver/fat tissues. 4 types are ADEK. Possible to consume toxic amounts of A and D (mostly A)
- Are minerals organic or inorganic? Are they micro/macro?
- What are the function of minerals?
- What minerals are the most difficult to obtain?
- trace minerals are required in ___ amounts
- inorganic, micro
- to regulate body processes like muscle contraction, heart functioning, clotting, release energy
- calcium and iodine
- trace minerals are required in small amounts
What were the limitations of the 2007 food guide?
- challenges into understanding servings
- format was had too much/too little info
- scientific info was not consistent
- sugar beverages were promoted
what is a new feature of the 2019 food guide?
the 2019 food guide no longer contains food groups or recommended serving sizes
How are the list of ingredients on nutrition labels organized?
ingredients present in the greatest amounts must be listed first
some changes to nutrition labelling are:
- ____ font size
- adding _____ to the list of nutrients
- increasing font size
2. adding potassium to the list of nutrients
