Card Set Information
List some diseases that are attributable to poor diet
learning and attention problems in children
autoimmune disorders, etc
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
What dietary factors make us less obese?
more fruits and veggies
low GI carbs
get adequate protein
get enough calcium and vit D
What is in a mediterranian diet?
more bread, root vegetables, green vegetables, fish, fruit, olive and canola oil
Less red meat, butter, cream
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
What types of fat should we, in NA, typically eat less of?
Omega 6 fats
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)
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)
What is the RDA for Ca?
: 1300 mg/day
: 1000 mg/day
: 1000 mg/day
: 1200 mg/day
What is the RDA for sodium?
less than 2400 mg/day (less than one teaspoon)
low sodium diet = 1500 mg/day
What do goitrogens do?
supress iodine uptake and therefore cause goiters. Cabbage, brocolli, etc
What are the fat soluble vitamins?
A, D, E, K
-can be stored in body tissues
-better absorbed with a fatty meal
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
What are the 4 B vitamins that are added to enriched flour?