NURS 100 > Lecture 1 - Overview > Flashcards

Lecture 1 - Overview Flashcards

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1
Q

What is nutrition?

A

the study of nutrients and other biologically active compounds in foods and in the body

Sometimes it also includes the study of human behaviours in relation to food

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2
Q

What is a nutrient

A

components of food that are indispensable to the body

They provide energy

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3
Q

What nutrients must your diet include

A

Water
Fats
Minerals
Carbs
Protein
Vitamins

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4
Q

What are the best kinds of food

A

Those that support growth and maintenance of the body. Like strong muscles, bones and healthy skin

Especially since the body is constantly renewing its structures

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5
Q

What is malnutrition?

A

ANY condition caused by excess or deficient food energy or nutrient intake or by imbalance of nutrients

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6
Q

Types of malnutrition

A

Undernutrition: nutrient or energy deficiencies

Overnutrition: Nutrient or energy excesses

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7
Q

What two lifestyle choices greatly impact long term health

A

Smoking/Tobacco use
Alcohol consumption

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8
Q

5 leading causes of death in Canada 2020

A
  1. Cancer
  2. Heart Disease
  3. Covid
  4. Accidents
  5. Cerebrovascular Diseases
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9
Q

What chronic diseases have an increased risk depending on genetics, lifestyle AND diet

A

Diabetes
Heart disease
Cancer
Dental disease
Adult bone loss

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10
Q

Examples of diseases that are purely hereditary vs. purely dietary vs. both

A

Sickle cell
Vitamin deficiencies
Hypertension

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11
Q

What is Nutritional genomics/molecular nutrition/nutrigenomics

A

The science of how nutrients affect the activity of genes and how genes affect the activity of nutrients
- so to determine an individuals specific nutrient needs for health and fighting disease

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12
Q

Lifestyle factors that can impact health

A

Tobacco use
Alcohol use
Substance use
Physical activity
Sleep
Stress
Conditions at home and work

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13
Q

Energy?

A

Is the capacity to do work
Fuels the body
Comes from eating plants, and animals
Measures in Calories (Kcal)

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14
Q

Calories

A

the unit by which energy is measured

1000 calories = 1 Kcal
1000 calories = 1 Calorie

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15
Q

6 Classes of Nutrients

A
  1. Carbohydrate
  2. Lipid
  3. Protein
  4. Vitamins
  5. Minerals
  6. Water

ALCOHOL IS NOT A NUTRIENT

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16
Q

Macronutrient

A

required in large amounts per day
In grams/day

Ex. Carbs, proteins, fat, water

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17
Q

Micronutrient

A

Required in small amounts
milligrams/micrograms/day

Ex. Vitamins and minerals

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18
Q

Essential nutrients

A

Nutrients a person must obtain from food because the body cannot make enough to sustain it

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19
Q

Inorganic nutrients

A

DO NOT contain carbon

ex. Water and minerals

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20
Q

Organic nutrients

A

CONTAIN carbon - carbon bonds or C-H bonds

Ex. Carbs, lipids, proteins, vitamins

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21
Q

Energy yielding nutrients

A

Nutrients that can be broken down to provide energy to the body
- Carbs, proteins, lipids

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22
Q

What are examples of non energy yielding nutrients

A

Vitamins, minerals and water

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23
Q

Is alcohol a nutrient since its energy yielding

A

NO

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24
Q

Vitamins and Minerals

A

Regulators that assist in body processes
- digesting
- healing wounds

DO NOT yield energy

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25
Energy Yield from substances (Values)
Carbs = 4kcal/g Protein = 4kcal/g Fat = 9kcal/g Alcohol = 7kcal/g
26
Can you live only on supplements
Yes
27
Elemental Diets
Diets composed of purified ingredients that can supply all nutrients to people who cannot eat food Ex. TPN, enteral nutrition
28
Complications of living only on supplements
Lead to medical complications - Fatty liver caused by TPN - Line infection - Risk for malnutrition
29
How is the digestive system impacted by living only on supplements
Lack of digestive tract stimulation can result in - digestive organs atrophy - weakening of the body's defenses against certain infections - food can offer physical and emotional comfort
30
What can stimulate the digestive tract
sight aroma taste of food
31
Whats the goal when someone is on TPN
introduce real foods as soon as possible
32
Nonnutrients
includes phytochemicals
33
Phytochemicals
= non nutrient compounds found in plant derived foods that have biological activity in the body Such as: - contribute to colour and taste of food - though to reduce diseases
34
Enriched foods
foods to which nutrients have been added that were lost during processing Ex. Flour, iron
35
Fortified foods
The intentional addition of vitamins, minerals or other nutrients to foods Ex. Iodine to salt, Vitamin D to milk
36
Nutraceutical
A product that has been isolated from food and sold in pill form, due to medicinal effects Ex. Fish oil capsules
37
Natural foods
has no real meaning
38
Processed foods
foods that have been altered in texture, addition of additives, cooking, milling, or anything else - can be healthy or not depending on what is added
39
Ultra processed foods
food and drinks that have excess sodium, sugars or saturated fats
40
Superfoods
No real definition
41
Functional foods
defines foods known to possess nutrients or non nutrients that might lend protection against diseases Ex. Berries - antioxidants which scavenge carcinogens Oatmeal - soluble fibre that can lower cholesterol Capsaicin in hot peppers can modulate blood clotting
42
Five key Characteristics of a healthy diet
Adequacy Balance Calorie- control Moderation Variety
43
Adequacy
providing all of the essential nutrients, fibre and energy in sufficient amounts
44
Balance vs Variety
Balance refers to different food types to ensure you don't replace one with another Whereas variety considers a wide selection of foods
45
Why is variety important
Increases likelihood that diet is adequate in nutrients Helps limit toxins or contaminants of certain foods Diet is more interesting Some nonnutrient components are higher in some foods and may be imp to health
46
Nutrient density
a measure of the nutrients provided per Calorie of food
47
why may be some reasons people choose foods
Convenience Advertising Availability Economy Emotional comfort Habit Social pressure Weight Values or beliefs
48
Areas of nutrition
Clinical nutrition Community nutrition Public health Food policy Food Science
49
Valid Nutrition Info
Animal studies aren'y applied to humans Good population Published by appropriate journals Well designed studies Look at Who, When, Why
50
CNST - what is it
The Canadian Nutrition Screening Tool Identifies patients who are at risk for malnutrition
51
Questions from the CNST
Have you lost weight in the past 6 months WITHOUT trying Have you been eating less than usual for more than a week
52
Primary deficiency
A nutrient deficiency caused by inadequate dietary intake of a nutrient
53
Secondary Deficiency
A nutrient deficiency not caused by inadequate intake but by a disease condition or drug interaction that reduces absorption
54
What are nutrient recommendations
Recommendations that are used as standards for measuring healthy people's energy and nutrient intakes - used to assess intakes and offer advice
55
Dietary Reference Intakes (DRI)
a list of 6 values of nutrient intake used to plan and assess diets Includes: - Estimated Avg Requirements (EAR) - Recommended Dietary Allowances (RDA) - Adequate Intakes (AI) - Tolerable Upper Intake Levels (UL) - Chronic disease risk reduction (CDRR) - Acceptable Macronutrient - Distribution Ranges
56
Recommended Dietary Allowance (RDA)
the avg daily nutrient intake levels that meets the needs of nearly all healthy people that are the same age and sex Derived from the EAR
57
Estimated Avg Requirement (EAR)
The avg daily nutrient requirement intake estimated to meet the requirement of half of healthy individuals within a group of the same age and sex
58
Adequate Intakes (AI)
The recommended avg daily nutrient intake level created for nutrients with insufficient evidence for an EAR and therefore an RDA (Acts as an RDA) Ex. Sodium and Fibre
59
Tolerable Upper Intake Levels
Highest avg daily intake that poses no risk of toxicity to almost all healthy individuals of the same age and sex group Imp for those taking supplements Some do not have UL - but doesn't mean they are safe in any amount EX. V. D
60
Chronic Disease Risk Reduction (CDRR)
A new DRI category based on chronic disease risk
61
Acceptable Macronutrient Distribution Ranges (AMDR)
The values for carbs, Fat and protein expressed in percentages of total daily caloric intake that are sufficient to provide adequate total energy and nutrients
62
Which groups have separate recommendations on the DRI
Specific age ranges Sex Pregnancy Lactation Infants Children PLUS - smoking Vegetarianism
63
What values are the DRI in reference to
Specific indicators of nutrient adequacy - Blood nutrient concentrations - Normal growth - Reduction of certain diseases/Disorders ITS NOT jsut about deficiency or prevention
64
Are the DRI Intake recommendations only for healthy people?
YES Its for health maintenance and prevention NOT for restoration or repletion of nutrients
65
Therapeutic Diets
Take into account the increased nutrient needs due to medical conditions
66
Estimated Energy Requirements (EER)
Avg dietary energy intake needed to maintain energy balance - Not generous bc even small excesses can cause weight gain increasing risk of disease
67
Do energy recommendations have UL
No
68
Benefits of physical actvity
Reduced risk of TIIDM Reduced risk of certain cancers Reduced risk of CVD Increased mental outlook Beneficial sleep Enhanced resistance to infections
69
Nutrient density
Measure of nutrients per kcal of food
70
What foods are the most nutrient dense
vegetables (non starchy) Plus they also tend to be risk in phytochemicals
71
Energy density
A measure of energy provided by a food relative to its weight - so fat is the most energy dense
72
Canada's food guide
Provides a healthy eating pattern including a variety of healthy foods from three categories Ultimately to help reduce development of chronic diseases
73
Statements on front of food guide
Have plenty of vegetables and fruits Eat protein foods Make water your drink of choice Choose whole grain foods Eat a variety of healthy foods each day
74
Statements on back of food guide
Be mindful of your eating habits Cook more often Enjoy your food Eat meals with others Use food labels Limit foods high in sodium, sugars or saturated fats Be aware of food marketing
75
Protein foods from the food guide
eggs Lean meats and poultry nuts and seeds fish and shellfish lower fat dairy products soy products beans, peas and lentils
76
are frozen vegetables just as nutritious as fresh ones
Yes
77
Whole gran foods vs multi grain
are not the same
78
Traditional food and indigenous peoples
It improves diet quality
79
Overall what does Canada recommend you choose more
Vegetables Fruits proteins - beans, lentils, tofu, lean meats, low fat dairy Whole grain foods Water
NURS 100
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