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2013-03-04 20:12:14

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  1. List some diseases that are attributable to poor diet
    • cancer
    • obesity
    • diabetes
    • heart disease/stroke
    • depression
    • asthma
    • learning and attention problems in children
    • autoimmune disorders, etc
  2. What is the primary risk factor for developing diabetes?
    Obesity. People who are obese are 5x more likely to develop diabetes than people with a BMI of 25 or less
  3. What dietary factors make us less obese?
    • more fruits and veggies
    • low GI carbs
    • get adequate protein
    • get enough calcium and vit D
    • less fat
    • more fibre
  4. What is in a mediterranian diet?
    • more bread, root vegetables, green vegetables, fish, fruit, olive and canola oil
    • Less red meat, butter, cream
  5. What are the three types of fatty acids and some common sources of each?
    • 1) Saturated fatty acids: animal fats, dairy products, eggs, coconut oil
    • 2) Monounsaturated fats: nuts, olive oil, avocados
    • 3) Polyunsaturated fats (omega 3 and 6): (O-3) walnuts, flaxseed, hempseed, dark leafy greens, fatty fish; (O-6) cooking oils, seeds
  6. What types of fat should we, in NA, typically eat less of?
    • Saturated fats
    • Trans fats
    • Omega 6 fats
  7. Effects of too much/little protein in the diet
    too little (tea and toast): hair loss, impaired immunity, weakness, delayed healing

    too much: harmful to liver, calcium depletion (bone loss)
  8. What factors influence the GI of a meal?
    • 1) slow rate of stomach emptying (fibre, acids, protein, fat)
    • 2) amylose (slow; basmati rice, lentils) or amylopectin (fast; potatoes, wheat flour)
    • 3) starch gelatinization (pasta cooking time, sticky rice)
    • 4) physical barriers (whole grains more resistant to enzymes than refined)
  9. What is the RDA for Ca?
    • adolescents: 1300 mg/day
    • adults: 1000 mg/day
    • pregnant: 1000 mg/day
    • adults (50+): 1200 mg/day
  10. What is the RDA for sodium?
    • less than 2400 mg/day (less than one teaspoon)
    • low sodium diet = 1500 mg/day
  11. What do goitrogens do?
    supress iodine uptake and therefore cause goiters. Cabbage, brocolli, etc
  12. What are the fat soluble vitamins?
    • A, D, E, K
    • -can be stored in body tissues
    • -better absorbed with a fatty meal
  13. What are the water soluble vitamins?
    • B and C vitamins
    • -not stored in the body to any appreciable amount
    • -don't require fat for absorption
  14. What are the 4 B vitamins that are added to enriched flour?
    • Thiamin
    • Riboflavin
    • Niacin
    • folate