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38 Cards in this Set
- Front
- Back
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Organice compounds |
contains carbon and hydrogen |
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Inorganic compounds |
do not contain carbon |
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Certified organic foods |
must meet strict Canadian regulations, prohibition of most synthetic pesticides, herbicides, fertilizers, drugs preservatives ect |
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Minerals |
Inorganic and cannot be destroyed |
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Non nutrients |
Phytochemicals, zoochemicals, fiber & functional or super food |
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Phytochemicals |
health promoting compounds made by plants (reduce risk of heart disease and certain cancers) |
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Zoochemical |
a health promoting food found in animal based food |
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Fiber |
30g/day things our body cant digest |
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Dietary supplements |
products that contain vitamins, minerals and or phytochemicals. (best bet is eat real foods) |
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A functional food or super food |
l;ikely promotes optimal health, contains either a high concentration of traditional nutrients, or phytonutrients and or zoonutrients |
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Nutrition is a dynamic science |
nutrition information constantly evolves |
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In the past Nutrition was based on |
intuition, common sense, tradition, anecdotes |
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Scientific method |
Make an observation, Propose a hypothesis & collect data |
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Epidemiologic studies |
determine whether a variable is simply correlated with another variable |
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Intervention Studies |
Requires participants to test the study |
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Quality nutrition research is |
peer reviewed, published in a respected nutrition-related journal |
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Dietary reference intake (DRI) |
a set of four dietary assessment standards used to assess and plan dietary intake. CURRENTLY meant to prevent or reduce probabilities of chronic disease and ofcourse achieve optimal health. |
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TYPES OF DRI |
1. ESTIMATED AVERAGE REQUIREMENT(EAR) 2. RECOMMENDED DIETARY ALLOWANCE(RDA) 3. ADEQUATE INTAKE(AI) LEVEL 4. TOLERABLE UPPER INTAKE LEVEL (UL) |
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RDA = |
EAR * 1.2 |
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ESTIMATED AVERAGE REQUIREMENT(EAR) |
AVERAGE DAILY NUTRIENT INTAKE LEVEL THAT MEETS THE NEEDS OF 50% OF THE HEALTHY INDIVIDUALS |
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RECOMMENDED DIETARY ALLOWANCE(RDA) |
MEETS THE NEEDS OF NEARLY ALL THE HEALTHY INDIVIDUALS (97-98%) |
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ADEQUATE INTAKE |
FOR SOME NUTRIENTS WE HAVE INSUFFICIENT DATA FOR AN EAR AND RDA , AI IS BASED ON INTAKES OF HEALTHY PEOPLE(EXPERIMENTALLY OR IN SMALL SAMPLE OBSERVATION. IDEALLY MEETS MORE ETHAN RDA (POTASSIUM) |
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TOLERABLE UPPER INTAKE LEVEL (UL) |
HIGHEST LEVEL OF USUAL DAILY NUTRIENT INTAKE LIKELY TO BE SAFE |
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HOW TO DETERMINE RIGHT AMT OF CALORIES |
1. ESTIMATED ENERGY REQUIREMENTS (EER) 2. ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGES(AMDR) |
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ESTIMATED ENERGY REQUIREMENTS (EER) |
MAINTAIN A HEALTHY WEIGHT, TAKES INTO ACCOUNT; -PHYSICAL ACTIVITY LEVEL(PA LEVEL BETWEEN 1.0 AND 1.5) -HEIGHT(IN METERS IN/39.4) & WEIGHT(IN KG) -AGE & GENDER |
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ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGES(AMDR) |
ADEQUATE AMOUNTS OF ENERGY AND REDUCE RISK OF DIET RELATED CHRONIC DISEASES. CARBS = 45-65% TOTAL ENERGY INATKE FAT = 20-35% OF TOTAL ENERGY INTAKE PROTEIN = 10-35% OF TOTAL ENERGY INTAKE |
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DAILY VALUE (DV ON FOOD BOX) |
DV ARE NECESSARY BECAUSE DRI ARE TOO SPECIFIC (AGE GENDER LIFE STYLE ECT) |
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13 NUTRIENTS REQUIRED ON CANADIAN DV |
TOTAL FAT, SAT FAT, TRANS FAT, CHOLESTEROL, SODIUM, TOTAL CARBS, FIBRE, SUGARS, PROTEIN, VITAMIN A, VITAMIN C, CALCIUM & IRON |
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4 GENERAL MAJOR FOOD GROUPS |
1. GRAINS 2. MILK AND ALTERNATIVES 3. MEAT AND ALTERNATIVES 4. FRUITS AND VEGES |
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GRAINS |
SEEDS FROM PLANTS, CONTAIN FIBRE-RICH CARBS AND SEVERAL VITAMINS AND MINERALS. FIBER-RICH ONLY WHEN GRAIN IS WHOLE. SEEDS ARE NUTRITIOUS BECAUSE THEY NURISH EMBRYOS(BEST TRY OF FOOD) |
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ANATOMY OF GRAINS |
THE BRAN=MULTILAYERED OUTER SKIN OF SEED(FIBRE RICH) THE ENDOSPERM= THE GERMS FOOD SUPPLY WHICH PROVIDES ESSENTIAL ENERGY TO GERM SO IT CAN SPROUT(LARGEST PART, ALL STARCH) THE GERM= THE EMBRYO, POTENTIAL TO SPROUT INTO A NEW PLANT(NUTRIENT RICH) |
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TYPES OF GRAINS |
WHEAT, OATS, RICE, CORN (POPCORN & CORNMEAL), BUCKWHEAT, BARLEY |
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WHOLE GRAINS |
THE DRIED SEEDS OF CEREAL SPECIES, MUST CONTAIN ALL OF THE ORIGINAL GERM, BRAN AND ENDOSPERM |
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ENRICHMENT GRAINS |
ADDITION OF VITAMINS AND MINERALS TO FOOD PRODUCTS TO REPLACE THOSE LOST IN REFINEMENT |
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FORTIFICATION GRAINS |
ADDITION OF SUPPLEMENTARY NUTRIENTS TO FOOD |
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MEAT & ALTERNATIVES |
POULTRY, BEEF, PORK, FISH, TOFU, LEGUMES(BEANS, PEAS, LENTILS & PEANUTS...ALL INCLOSED IN A POD THAT NURRISH DEVELOPING EMBRYO), EGGS, NUTS(ALL GROW ON TREES), & SEEDS |
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MILK AND ALTERNATIVES |
INCLUDES MILK AND MILK PRODUCTS, FORTIFIED WITH VITAMIN A AND D IN CANADA |
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VEGETABLES & FRUIT |
INCLUDES VEGGIES, FRUIT, 100% VEGE JUICE AND 100% FRUIT JUICE |
