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What are the major roles of water?
Transports nutrients; dissolves amino acids, glucose, minerals, etc. to be excreted; coolant; cleansing agent.
What factors increase fluid needs?
Alcohol; cold weather; breastfeeding & pregnancy; surgery, blood loss, burns, medications, etc; children; elderly; certain diseases; forced air environments -- airplanes, sealed buildings, etc.
Hard water is high in what?
Calcium and magnesium
Soft water is high in what?
Sodium
What foods can be sources of water?
Celery and lettuce
What are examples of surface water?
Lakes, rivers, reservoirs
What are surface waters exposed to?
Acid rain and pollution
What things can remove contaminants from surface water?
Plants, microorganisms, and sunlight
What can ground water be contaminated by?
hazardous waste, dumps, oil and gas pipelines, sewage
Where is ground water found?
Underground
What type of water takes longer to decontaminate?
Groundwater
What is the main function of calcium?
Strong bones and teeth
What are other functions of calcium?
Nerve transmission, blood pressure & clotting, muscle contraction
What are calcium food sources?
Dairy, green vegetables
What are calcium toxicities?
Constipation, lowered absorption of other minerals (especially Iron), kidney stones
What is the main function of magnesium?
Assists more than 300 enzymes
What are other functions of magnesium?
Muscle function, bone mineralization
What are magnesium food sources?
Nuts, legumes, seafood, dark green foods, dark chocolate
What are the functions of sodium?
Muscle contraction, fluid balance, nerve transmission, acid-base (pH) balance
What are sodium food sources?
Salt, processed (fast) food, condiments and seasonings
What are sodium toxicities?
Hypertension (high blood pressure), increased risk for heart disease and stroke.
What is the main function of potassium?
Muscle contractions
What are other functions of potassium?
Fluid & electrolyte balance, maintaining steady heartbeat
What are potassium food sources?
Fruits and vegetables
What is the main function of iodine?
Thyroid regulation
What is the other function of iodine?
Metabolic rate
What are iodine food sources?
Seafood, fast food, baked food, milk, salt and sea salt (if iodized)
What are iodine deficiencies?
Goiter (thyroid neck growths) stunted physical and mental growth
What is the function of iron?
Hemoglobin & myoglobin
What are food sources of heme iron?
Animal Meat (red)
Which iron is easily absorbed?
Heme iron
Where is non-heme iron found?
All foods other than meat
Which type of iron is NOT easily absorbed?
Non-heme iron
What helps iron absorption?
Vitamin C
What is iron-deficiency called?
Anemia
What inhibits iron absorption?
Coffee, tea, milk (Tannins, phytates, & fiber)
What are iron toxicities?
Hemochromatosis: increased iron absorption
How do you treat hemochromatosis?
Use inhibiting factors
This is fatal for kids:
Iron toxicity
What is the main function of zinc?
Growth
What are other functions of zinc?
Wound healing, sperm production, taste perception.
What are food sources of zinc?
Protein foods (meat, grains, etc)
What is zinc deficiency associated with?
Stunted growth, lowered immune system, delayed sexual maturation
What is the main function of fluoride?
Strengthens tooth enamel, protects teeth from acid
What are sources of fluoride?
water, dentists
What is fluoride toxicity?
Fluorosis - dark spots on teeth
What is the function of selenium?
Part of antioxidant enzyme system
Who is at most risk for calcium deficiencies?
women -- postmenopausal & athletes
Who is at most risk for magnesium deficiencies?
US diets are often insufficient
Who is at most risk for iodine deficiencies?
People in underdeveloped countries with poor diets or no access to foods with proper nutrients (not US)
US young women barely meet requirements
Who is at most risk for iron deficiencies?
women
Who is at most risk for zinc deficiencies?
Vegans and vegetarians
Can you get toxicities and deficiencies from selenium?
Deficiencies are rare, but toxicities can occur
What are risk factors for osteoporosis?
Older people, females, thinner people, genetics, smoking and alcohol, calcium and vitamin D intake
How to prevent osteoporosis:
get plenty of calcium when young
How to treat osteoporosis:
healthy diet, adequate exercise
What are healthy weight loss strategies?
Lose weight slowly, follow USDA guidelines for eating, increase physical activity, diet safely
What can rapid weight loss (over 2 lbs/week) result in?
Loss of water, bone minerals, and muscle tissue
What are the components of energy expenditure?
Basal Metabolism, physical activity, thermic effect of food
What is the Basal Metabolism?
Energy required to perform involuntary activities such as circulation, respiration, maintaining body temp, hormone secretion, nerve activity, new tissue synthesis
Define physical activity:
Energy needed to carry out voluntary activities
Define Thermic effect of food:
energy required to digest/metabolize foods eaten
Factors that affect BMR?
Age (higher in youth)
height (higher in taller people) growth (higher in children and pregnant women)
body comp (higher in more lean tissue)
Fever (raises)
Stress (Hormones raise)
Environmental Temperature (adjusting to temp raises)
Fasting/starvation/malnutrition (lowers)
What is underweight BMI?
Less than 18.5
Healthy BMI?
19-24
Overweight BMI?
25-29
Obese BMI?
30-39
Extreme obesity BMI?
40-54
How to calculate BMI w/weight in kg?
weight (kg) / height (m)^2
How to calculate BMI w/weight in lbs?
weight (lbs) x (703/(height(in)^2)
What do BMI calculations do?
Take into account height and weight to determine what category we fit into
In feasting, what happens with protein?
broken down into amino acids to replace lost protein or build muscle
In feasting, what happens with excess amino acids?
Used for energy or converted to glucose or fat. Nitrogen is excreted
In feasting, what happens with fat?
It is broken down into glycerol and fatty acids, which are stored
In feasting, what happens with carbs?
Broken into sugar. Excess may be built up to glycogen and stored, used for energy, or converted to fat and stored.
In feasting, what happens to alcohol?
Absorbed and used for fuel or converted into fat
What happens to liver and muscle glycogen stores when you fast between meals?
broken down in the body to glucose and then used for energy.
What happens to body fat stores when you fast between meals?
broken down into fatty acids and used for energy
What happens to protein during chronic fasting (over 24 hours)?
Body breaks down amino acids to form glucose when liver's glycogen stores are depleted.
What happens to fat stores during chronic fasting (over 24 hours)?
Body converts fat into ketone bodies (ketosis) that the nervous system, tissues, and brain can use.
Where can you get energy but not glucose from?
fatty acids and ketone bodies
What are characteristics of anorexia nervosa?
Self-starvation, disturbed perception of body weight and shape
What are consequences of anorexia nervosa?
Body sees it as severe malnutrition- weak bones, stunted growth, loss of lean tissue, anemia, neurological consequences, depression
Treatment of anorexia nervosa:
Psychological counseling
What doesn't help when treating anorexia nervosa?
Explaining the need for calories
What are characteristics of Bulimia Nervosa?
Binge eating, vomiting or fasting, false perception of weight and shape
What are consequences of bulimia nervosa?
Fluid and electrolyte imbalance, abnormal heart rhythms, kidney failure, damaged teeth
How to treat bulimia nervosa:
Psychological counseling, nutrition counseling
How to diagnose bulimia nervosa:
must happen regularly/often
What are the components of the female athlete triad?
Eating disorders, osteoporosis, amenorrhea (diminished hormones)
What are the benefits of fitness?
Improved body composition and bone density, enhanced resistance to sickness, lowered risk of some cancers, longer life and higher quality of life
How often should we engage in physical activity?
Every day
How often should we engage in moderate or vigorous activity?
5+ days a week
how often should we engage in strength activities?
2+ days a week
What does the body use in low/moderate intensity exercises (aerobic)?
glucose and fatty acids for fuel
What does the body use in high intensity exercises (anaerobic)?
ONLY glucose
What do anaerobic exercises produce?
Lactic acid that will be metabolized later
Glycogen is used for energy during exercise for how long?
The first ten minutes
Blood glucose is used for energy during exercise for how long?
Between 11 and 20 minutes
Fatty acids are used for energy during exercise for how long?
more than 20 minutes