Nutrition Test 4

aerobic metabolism

with oxygen
uses primarily carbs & fats (protein but not preferred)
pros: generate a lot of ATP
cons: slower to kick in

anaerobic metabolism

without oyxgen
only utilizes carbs (glucose)
pros: fast
cons: can't produce very much ATP

high intensity exercise primarily burns

carbs

moderate intensity burns

50/50 fat and carbs

at rest you primarily burn

fat

Where does glucose come from?

muscle glycogen and blood glucose

dietary needs for physical activity

energy (calories)- how many depends on exercise duration, intensity, frequency, and wt. of individual
protein- maintain muscle mass
micronutrients
adequate water- transport nutrients in blood and cool the body

exercise-associated hyponatremia

low blood sodium concentration that develops during or immediately following physical activity due to excessive fluid intake or inadequate sodium intake.

overload principle

to improve physical fitness, the body must be subjected to a greater load than it is used to. This principle applies to strength, endurance, and other physical capacities.

muscle strength

amount of force the muscle can exert against a resistance

muscle endurance

the ability of a muscle to sustain repeated contractions over time without fatigue.

healthy weight gain

increased energy intake
adequate protein intake
muscle-strengthening exercises

healthy weight loss

reduce energy intake (-200-500 cal/day)
increased activity
changed behaviors that led to weight gain

how many calories are in 1 pound

2,500 calories

Relative Energy Deficiency in Sport (RED-S)

an athlete's energy intake is not enough to support the level of exercise being performed, leading to health problems

performance effects of RED-S

decrease endurance
decrease muscle strength
decrease glycogen stores
decrease concentration
increase injury risk

health effects of RED-S

increase menstrual dysfunction
decrease bone density
increase cardiovascular risk
increase stress and depression
decrease immune function

macronutrients needs for athletes

carbs: 3-12 g/kg/day (about 60%)
protein: 1.6 g/kg/day (no benefit eating more than this)
fats: 20-35% (may need to go higher to meet calories needs)

micronutrients needs for athletes

same as general population EXCEPT iron
increase iron needs due to expanded blood volume and greater iron loss (30-70% higher)

sports anemia

decrease RBC due to the demands of the sport

Fluid Intake (athletes)

before: about 4 hours prior drink 2 cups (16 oz)
during: 6-12 oz every 15-20 minutes during activity
after: for each pound lost, consume 16-24 oz of fluid

what helps to delay fatigue

high carb diet and adequate glucose stores
maximize glycogen stores to delay fatigue

food intake (athletes)

before: about 4 hours prior easily digestible carbs (fruits, veggies, low fat yogurt, whole grains)
during: more than 60 minutes begin soon after exercise begins; about every 15-20 minutes; 30-60 grams carb/hour
after: replace glycogen stores; consume a carbohydrate & protein food/drink within about 30 minutes of stopping exercise

ergogenic aids

substance, appliance, or procedure that improves athletic performance by enhancing energy production, endurance, or recovery.

1st trimester

energy needs not increased above non-pregnant levels

2nd trimester

additional 340 cal/day

3rd trimester

additional 450 cal/day

macronutrients needs for pregnant women

protein: increased by 25g in 2nd & 3rd trimesters
carbs: increased by 45g, from 130 to 175 g/day
fiber: increased by 3g per day, 25 to 28 g
fat: increase essential fatty acids and long chain PUFA

fluid needs for pregnant women

increase to 3 L/day during pregnancy (0.3 increase)

calcium and vitamin D for pregnant women

RDA is not increased for either
calcium absorption doubles

folate pregnant women

RDA is 400 micrograms; obtained from supplements, fortified products, dark leafy greens, legumes, orange juice
low levels can increase neural tube defects

iron pregnant women

RDA is 27 mg/day (50% higher); from red meats, leafy greens, fortified foods, supplements

required for the synthesis of hemoglobin and other iron-containing proteins in both maternal & fetal tissues

zinc pregnant women

RDA is higher; inhibited by high iron intake

Pica

an abnormal craving or appetite for nonfood substances, such as dirt, paint, or clay that lasts for at least 1 month

teratogen

agents, such as chemicals and viruses, that can reach the embryo or fetus during prenatal development and cause harm

fetal alcohol syndrome

characteristic group of physical and mental abnormalities in an infant resulting from maternal alcohol consumption during pregnancy

lactation

1st 6 months: additional 330 calories/day
2nd 6 months: additional 400 calories/day
protein: increased by 25g/day
water: additional 1 L/day (3.7 L/day)

infant nutrients needs

1st 6 months: about 55% of their energy from fat
2nd 6 months: about 40% of their energy from fat
protein doubles (1.52 g/kg/day)
need sufficient amounts of omega-3 and omega-6 fatty acids

When can you introduce solid foods?

4-6 months

nutrition for toddlers

serving sizes should be 1/4 of adult serving
ages 2-4: 1,000-1,400 cal/day
carb: 45-65%
protein: 5-20%
fat: 30-40%

19 grams of fiber, 2000mg/day potassium, 800mg/day sodium

energy & nutrient needs of children

Calories and Protein
- 2 Years Old: 1000 Calories, 13g of protein/day
- 6 years old: 1600 calories, 19g of protein/day
Carbohydrates
- 45-65% of total energy intake
Water
- typically requirements are met by drinking enough to satisfy thirst
Micronutrients
- smaller amounts than adults, and usually met with a varied nutrient-dense diet (25g fiber, 2300mg potassium, 1000mg sodium)
Fat
- ages 1-3: 30-40% of total energy intake
- ages 4-18: 25-35% of total energy intake

Iron in children

7 mg/day for ages 1-3
10 mg/day for ages 4-6 (higher than adult men)
required for growth

hyperactivity (ADHD)

a condition characterized by excessive restlessness and movement; more common in boys

B vitamin in adolescents

much higher in adolescence than childhood due to higher energy needs

Iron in adolescents

11 mg/day for boys and 15 mg/day for girls ages 14-18
total iron needs are greater in young women due to menstruation

calcium in adolescents

RDA is 1300mg/day for everyone between the ages of 9 and 18; intake is typically below this amount in both sexes

vitamin D in adolescents

15 micrograms/day for children, adolescents, and young adults

special concerns for adolescents

eating disorders
athletics- increased nutrient needs
weight restriction may affect nutritional status & maturation and increase eating disorder risk
female athlete triad

tobacco/alcohol use

dental carries

most common chronic disease among children and adolescents

healthy life expectancy

the number of years of full health without disability, chronic pain, or significant illness

nutrient needs of older adults

- Calories—energy needs decline with age, due primarily to decreases in BMR and activity level
- Need for most nutrients does not change
- To meet nutrient needs with lower energy needs, older adults must consume a nutrient-dense diet
- Proportions of calories from carbohydrate, fat, and protein recommended similar to younger adults

vitamin B12 in older adults

RDA is not increased; food bound vitamin B12 is not absorbed efficiently due to atrophic gastritis

calcium in older adults

men 51-70 is 1000mg/day

women 51-70 is 1200mg/day

men and women >70 is 1200mg/day

iron in older adults

women >51 years= 8 mg, same as adult men of all ages

physical problems and malnutrition

arthritis
declining vision (macular degeneration, cataracts)

physical frailty

increase use of medications can affect nutritional status

food insecurity

limited availability of nutritionally-adequate, safe food or ability to acquire food in socially-acceptable ways

consumption of alcohol

should be consumed slowly; no more than one drink every 1.5 hours

cannot be stored, and it must be eliminated quickly by ADH and MEOS

interferes with nutrient absorption

food desert

an area that lacks access to affordable fruits, vegetables, whole grains, low-fat milk, and other foods that make up a healthy diet

food insecurity

limited availability of nutritionally adequate and safe food, or the inability to acquire food in socially acceptable ways, often leading to hunger and malnutrition.

organic food

Food produced without synthetic fertilizers, pesticides, or genetically modified organisms.

USDA must certify the farming and processing operations that produce and handle the food

GMO

organisms whose genetic material has been altered using genetic engineering techniques. These modifications are intended to enhance certain traits such as resistance to pests or increased nutritional value.

key considerations for food safety

Factors that ensure food is safe to eat, including proper handling, cooking, storage, and hygiene practices to prevent foodborne illnesses.

why should someone pursue organic foods?

Pursuing organic foods can reduce exposure to harmful chemicals, support sustainable farming practices, and promote biodiversity. Organic foods are often considered healthier due to their natural production methods.

sustainable agriculture

Farming practices that meet current food needs without compromising future generations' ability to produce food. This includes methods that protect the environment, public health, and animal welfare

ways to improve eating habits in children

Strategies to encourage healthier food choices, such as incorporating more fruits and vegetables, reducing sugary snacks, and promoting regular meal times. Active involvement in meal preparation can also foster better eating habits.

minimizing contaminants

choose a wide variety of foods

eating lower on the food chain

choose organic foods or locally grown produce

peeling or washing fruits and veggies

nutrition transition

a series of changes in diet, physical activity, health, and nutrition that occur as poor countries become more prosperous