exam for human nutrition part 2

What is energy balance?

Calories in = calories out
Positive = weight gain
Negative = weight loss

How is energy expenditure measured?

BMR, physical activity, thermic effect of food

Tools to assess body comp/weight status?

BMI, waist circumference, skinfolds, DEXA

Obesity treatment options?

Diet/exercise, medication, surgery
Pros: weight loss
Cons: side effects, cost, maintenance challenges

Signs of a fad diet?

Quick fix, eliminates food groups, "miracle" foods

Safe weight loss program qualities?

Balanced, realistic, behavior support, long-term focus

Difference between fat-soluble and water-soluble vitamins?

Fat-soluble (A, D, E, K) stored in fat; Water-soluble (B, C) not stored

Vitamin D function and source?

Bone health; sunlight, dairy, fish

Folate function and source?

DNA synthesis; leafy greens, fortified grains

B12 function and source?

Nerve function; animal products

Vitamin C function and source?

Antioxidant, collagen; citrus fruits

Sodium & potassium functions?

Fluid balance, nerve signals; Na = processed foods, K = bananas, potatoes

Iron function and source?

Oxygen transport; red meat, beans, fortified cereals

Calcium & magnesium functions?

Bone health; dairy, leafy greens, nuts

What is a successful pregnancy?

Full-term birth, healthy birth weight, no complications

What are “critical periods” in pregnancy?

Times of rapid development; poor nutrition = permanent damage

Recommended weight gain in pregnancy?

~25–35 lbs for healthy-weight adult women

Nutrient needs during pregnancy?

More folate, iron, calcium, calories

Foods/substances to avoid during pregnancy?

Alcohol, caffeine (excess), raw fish, unpasteurized cheese

Hormones in breastfeeding?

Prolactin (milk production), Oxytocin (milk letdown)

When can babies have cow’s milk?

After 12 months

Signs a baby is ready for solids?

Holds head up, sits with support, loss of tongue-thrust reflex

How is growth tracked in kids?

Growth charts for height, weight, BMI percentiles

How do calorie needs change from infancy to adolescence?

Infants = highest per pound; Adolescents = increased total needs

Compare human milk vs formula vs cow's milk.

Human milk = ideal nutrients + immunity
Formula = designed to mimic human milk
Cow’s milk = too much protein, low iron (not for <1 y/o)

Benefits of breastfeeding?

Immunity, bonding, fewer infections, ideal nutrition

How does aging affect nutrition?

↓ appetite, absorption, metabolism; ↑ need for some nutrients

Common elderly nutrition-related issues?

Malnutrition, dehydration, osteoporosis, constipation

Tips for long, healthy life?

Balanced diet, physical activity, social engagement

How to assess nutrition status in elderly?

Weight changes, diet recall, lab tests, physical exam

Community nutrition services for elderly?

Meals on Wheels, SNAP, senior centers, congregate meals

Benefits of physical activity for elderly?

Maintains muscle, bone, mental health, balance