Lecture 10
Instead of indicating to limit saturated fat, the Canada Food Guide should indicate to limit what type of fat?
Trans fat
*hydrogenated fat
What is the Michael Pollan quote from his book "In defense of Food" and what word did Brent add
Eat REAL food, but not too much, mostly plants
What percentage of Trans fat should we not be having more than?
10%
*Total fat 20-35%
What do antioxidants help fight in body and what is the process?
The fight against diseases caused by free radicals.They neutralize free radicals by pairing with unpaired electron molecules. When a an electron loses an oxygen atom it can erode cell membranes while it's trying to find a molecule to pair with which allows viruses & illness to attack interior of cell.
Antioxidant gives it's electron to the unpaired elctron.
What are the implications (psychological & physiological) for being over weight and under weight
Overweight: Coronary hear disease, hypertension, high cholesterol, Diabetes
Underweight: Anorexia nervosa & Bulimia nervosa
Menstrual dysfunction and bone demineralization
When referring to eating food in amounts that ensure our dietary needs are met, what are we talking about?
Balance
What considerations in order from most important to least should we consider when shopping for groceries?
1. Local food: Plants are suited to your growing region
2. Organic: Have minimal products used on them. Strengthen naturally and are more nutrient dense
3. Seasonal: Higher level of nutrients as they aren't forced to grow out of season
Name the 3 roles of nutrients in diet
Growth & development
Provides energy
Regulates metabolism
Which vitamin has a key role in recovery, and is found to be deficient in vegetarians
B12
What is the most common way to determine if a persons body weight is healthy? What is the most accurate?
Common: BMI
Most Accurate: Underwater Weighing
What are the factors that influence caloric requirements?
Metabolic rate (metabolism)
Physical Activity
Drugs
What is Nutritionism?
A way of understanding food and our bodies in terms of their nutritional chemical components. It is an OVERLY REDUCTIONIST APPROACH
*taking vitamins instead of getting vitamins from their natural form
What is something on a food label that is good to look at?
*Turns to fat is not used as energy
Sugar
What are the 7 essential minerals
Calcium
Iron
Magnesium
Selenium
Zinc
Sodium
Potassium
What is the level of fatness for men and women for good fitness-health and for over fatness?
Good fitness-health: Men: 10-20% Women: 17-28%
Overfatness: Men: > 25% Women: >35%
What type of cholesterol should we avoid?
VDL
What is one defining element of pathological nutrition and positive nutrition?
Pathological: Controls our thoughts and behaviours
Positive: Allows for flexibility
What is the difference between simple and complex carbohydrates?
Simple: Soda, candy, sweets, fruit. Have individual glucose, sucrose molecules. Spike blood sugar
Complex: Pasta, rice, breads potatoes. Chains of glucose molecules. Are used for sustaining long term energy
What would you need to eat to get the RDA for Calcium and what is the RDA?
1'250 mg would could be attained by eating: 4 cups spinach, 2 servings milk, 2 servings yogurt, 2 eggs, 2 servings almonds, 2 servings cheese
1'000 mg RDA
Define Ectomorphy, Endomorphy and Mesomorphy
Ectomorphy: Thin and tall. Dominated by Type 1 muscle fibres which are aerobic based
Endomorphy: Broad bodied. Dominated by increased body fat and roundness
Mesomorphy: Powerful and muscular. Dominated by Type 2B muscle fibres best for Anaerobic sports which need forceful contractions
Which Vitamins aid in digestion and why?
A, D, E and K
Because they are fat soluble
Food principles include these, except...?
1. Do all your eating at a table
2. Eat while you are working/studying
3. Cook food, and if you can plant a garden
4. Eat wild food when you can
5. Regard non-traditional foods with skepticism
What is the RDA of protein for average person and athletes
RDA Athlete: 1.2-1.6g/kg/day
Name one function of water
-60-75% of body weight
-Chief component of blood plasma
-Aids in temp regulation
-Lubricates joints
-Shock absorber in eyes, spinal chord & amniotic sac during preganancy
- Active participant in many chemical reactions
What are the 7 differnt sites that are essential to the skinfold technique
Chest (by shoulder)
Middle of triceps
Subscapularis
Mid-thigh
Calf
Abdomen
By the hips on Abdomen