R1
Name the 9 essential amino acids?
Histidine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
What are the 6 categories nutrients are split into?
1. Carbohydrates (CHO)
2. Fats (FAT)
3. Proteins (PRO)
4. Vitamins
5. Minerals
6. Water
What 3 "things" do nutrients do?
Provide energy, promote growth and development, regulate metabolism
Could be on EXAM! What is the "EAR" Estimated Average Requirement?
- Amount of nutrient deemed sufficient to meet the needs of the average individual in a certain age. It is used to calculate RDAs, meets the nutrient needs of 50% of particular population
What is RDA? (Recommended Dietary Allowance)
Estimate of the minimum daily average intake level meeting the nutrient requirements of nearly all healthy people
97 to 98%
Should be the goal for daily intake
If EAR cannot be set then RDA can not be proposed
RDA = EAR + 2 SD
What are pros and cons of Canada's new food guide?
PROS
1. Emphasis on healthy eating
2. More veggies, fruits --> More plant-based PRO
3. Water beverage of choice!
4. Provides recipes and tips
5. Got rid of that awful rainbow and now shows a plate
CONS
1. Doing away with portion sizes removes info on how much we should be eating
2. Still does not consider activity and energy balance
3. Doesn’t say don’t eat dairy and meat, just says eating plant-based PRO is good
What is Adequate Intake (AI)
Used when scientific evidence to estimate the EAR is insufficient
A goal for intake as no RDAs exist
Based on observed or experimentally determined value in healthy people
What is Tolerable Upper Intake Level (UL)
Highest level likely to pose no risks of adverse health effects
Any intake above this level poses risk of adverse effects
Need for a UL comes from food fortification and supplementation
What is a Dietary Reference Intake (DRI)
group of reference values, aimed at preventing or reducing incidence of disease, promote optimal health
Framework for new set of recommendations
Can be used to plan and assess diets for healthy people
An umbrella term
1. EAR
2. RDA
3. AI
4. UL
1 calorie = ________ temperature of 1_ of water by 1 degrees
1 kcal = _______ temperature of 1 __ of water by 1 degreea
1 kcal = ______ kJ
increase, g
increase, kg
4186kJ
What should we look at before we begin doing anything with someone's diet..
body mass
body composition
energy intake
What kind of things can we find on a health history questionnaire?
demographic
anthropometric
medication status
family history
exercise history
socio-economic factors
What is retrospective techniques? What are limitations?
1) Dietary History or Recall
2) Food Frequency Questionnaire
Limitations - memory, judge portion sizes poorly, alter their habits
What is a prospective techniques? What are limitations?
a) analysis of duplicate meals
b) food records
Limitations --> cost and equipment, people may still alter their eating pattern, tend to underestimate intake (up to 20%) - especially in women
What are the 3 functions of Carbohydrates?
1) Major source of energy
2) Forms important component of cell
3) Form smaller CHO compounds
What are SIMPLE CHO?
all have similar structure - minor differences between them that changes how we process them
Monosaccharides, glucose, fructorse, galactose
Disaccharides, sucrose lactose, maltose
What are complex CHO?
3 or more glucose molecules combined, oligosaccharides
1) branched arrangement - digested absorbed rapidly
2) chain agreement - digested absorbed slowly
What is the difference between soft and bulky fiber?
Soft fiber
Helps control blood glucose
Reduces cholesterol
Bulky fiber
Prevents constipation
Prevents some cancers
What is reactive/ rebound hypoglycemia?
Low blood glucose shortly after intake of high glycemic food as a result
What is glycemic index?
Improvements on simple vs complex CHO
Sugars have a high GI (not fructose)
So do some starches i.e, potatoes, bread
What is glycemic load?
impact of CHO consumption, considers both rate of entry of glucose into blood and mount of CHO in a serving.
What are the 3 types of dietary fats?
1. Triglycerides
2. Cholesterol
3. Phospholipids
What is cholesterol?
HDL (GOOD FOR YOU), LDL (BAD FOR YOU)
Describe Free Fatty Acids
Saturated or unsaturated (mono & poly)
unsaturated > 1 double bond (mono = 1; poly > 1)
saturated are solid and unsaturated are liquid at room temp
Saturated should be 33% and unsaturated should be 66%
Heating Oils
- "Smoking Point" refers to.....
Heating changes chemical composition
They denature and produces potentially carcinogenic compounds