NDFS 100 FINAL Parker

Atherosclerosis

hardening of the arteries due to plaque build up along the inner walls

most common form of cardiovascular disease

Diets harmful for cardiovascular disease

An "atherogenic" diet: high in saturated fats and trans fats and low in veggies, fruits, and whole grains

What has the biggest impact on lowering LDL cholesterol?

reducing saturated fat intake

What type of diet should you eat to lower CVD?

Fruits, veggies, oatmeal (high in fiber), omega 3 (fatty fish/canola oil)

What does physical activity do to cholesterol?

Increases the HDL cholesterol level which lowers LDL level and leads to weight loss

What are chylomicrons and what do they do?

Formed in small intestine, carries lipids and fat soluble vitamins to tissues

What is VLDL Cholesterol and what does it do?

Produced in the liver, carries triglycerides predominantly

What is LDL Cholesterol and what does it do?

Carries cholesterol to cells

What is HDL cholesterol and what does it do?

Carries cholesterol back to liver for disposal

How is CVD risk affected by chylomicrons

neutral

How is CVD risk affected by VLDL

VLDL increases the risk of CVD

how is CVD risk affected by LDL?

LDL increases the risk--can lead to atherosclerosis

How is CVD risk affected by HDL

HDL lowers the risk of CVD

In regards to total blood cholesterol, what's an unhealthy, borderline, and healthy level?

unhealthy: >= 240

borderline: 200-239

healthy: <200

in regards to LDL Cholesterol what is an unhealthy, borderline, and healthy level?

Unhealthy: 160-189

Borderline: 130-159

Healthy: <100

In regards to HDL cholesterol what is an unhealthy, borderline, and healthy level?

unhealthy: <40

Borderline: 40-59

Healthy: >60

In regards to triglycerides, what is an unhealthy, borderline and healthy level?

Unhealthy: 200-499

Borderline: 150-199

Healthy: <150

What is over what when measuring cholesterol?

systolic/diastolic

what is hypertension?

abnormally high blood pressure, AKA the silent killer

worsens atherosclerosis

increases risk of heart attack, stroke, kidney failure

x

>130 systolic and >80 diastolic

what is stage one hypertension?

130+/80+

what is stage 2 hypertension?

140+/90+

risk factors for hypertension

atherosclerosis

age

genetics

obesity

diet

biggest thing you can do to decrease BP

lose weight

dietary modifications to reduce BP/hypertension risk

DASH Diet

-reduce sodium intake, rich in fruits, veggies, grains, low fat dairy, nuts, seeds, legumes, low in sat. fat.

-more fiber, potassium, magnesium, calcium

lifestyle factors you could change to reduce your blood pressure?

-exercise

-40 min per day most days

-moderate alcohol consumption (men 2 drinks, women 1)

-eat a lot less sodium

what is the process of cancer development?

Normal cells---initiation---a carcinogen enters a normal cell and alters the DNA, inducing abnormal cell division---promotion---promoters enhance the development of abnormal cells, resulting in formation of a tumor---further tumor development---the cancerous tumor releases cells into the bloodstream or lymphatic system (metastasis)

what type of diet is most beneficial in reducing risk for cancer?

plant based diet (fruits and veggies)--phytochemicals protect against cancer

Dietary factors to increase in order to decrease risk of cancer

-more fruits, veggies, whole grains, antioxidants, phytochemical, healthy fat (omega 3, fish, canola)

what are some dietary factors that should be decreased to decrease the risk of cancer?

decrease calorie intake

alchohol consumption

red meat consumption

what is complementary medicine

a non mainstream practice used together with conventional medicine

what's alternative medicine?

a non-mainstream practice is used in place of conventional medicine

what is integrative medicine?

incorporating complementary approaches into mainstream health care

some potential benefits of complementary/alternative medicine

-some are helpful (acupuncture for pain management)

-herbs have drug-like effects (30% modern drugs derived from plants)

-long history

-ongoing research

potential risks of complementary/alternative medicines

-when tested, most prove ineffective or unsafe

-not regulated. natural doesn't necessarily mean safe. product contamination may occur

-interactions with medications are possible (let health providers know what you're doing!)

-access credible sources

What is NutriGENETICS

effect of genetic variation on interaction between diet and disease

people with different genes may respond differently to the same dietary pattern

what is NutriGENOMICS

-effects of nutrients on the genome and regulation of gene expression

-how diet affects the expression of genes

Is using genetic testing to assess an individual's disease reliable?

Not very reliable, it hasn't been perfected yet

Three requirements of disease causing bacteria

warmth

moisture

nutrients

Foods that pose danger of bacteria growth/food poisoning

Protein foods

-raw or undercooked meats (esp ground), fish/seafood (sushi), poultry, eggs, raw milk products

Raw produce (esp grown close to the ground)

-sprouts, melons, unpasteurized juices

Imported foods, honey, take out foods, cooked veggies, grains, and leftovers

some particularly troublesome foods when thinking about bacteria growth

chicken, fruits/veggies, all meats-- esp ground (increased surface area)

What are the 4 parts to keeping your food safe from bacteria

-Clean (wash hands, surfaces)

-Separate (no cross contaminating)

-Cook (proper temps)

-Chill (refrigerate promptly)

What are the danger zone temps for food

40-140 degrees for 2+ hours

What is the danger zone temps for food in a 90+ degree environment?

40-140 degrees for 1+ hours

What temps should we refrigerate foods?

<40

To what temp should we cook poultry, leftovers, casserole?

165

To what temp should we cook medium-done meats?

160

To what temp should we cook ground meats?

160

To what temp should we cook eggs?

160

To what temp should we cook beef, fish, pork, lamb, veal?

145

what's the correct freezer temperature?

<0

what temp should hot food be kept at

140

Leftover safety

2 2 and 4 rule

within 2 hours, refrigerate food in shallow containers about 2 inches deep

use within 4 days or toss it out

what is pasteurization?

not a sterilization process--pasteurized products retain bacteria that cause spoilage

-treatment of milk, juices, eggs with heat high enough to kill disease causing bacteria

-still needs refrigeration

what is irradiation?

-applies radiation to foods to improve safety and extend shelf life by reducing microorganisms

-used to get rid of bugs, microbial contamination, or slow the ripening/sprouting process. Also called "cold pasteurization"

-doesn't change taste, nutritional value, or make food radioactive

what is modified atmosphere packaging?

Takes the oxygen out of a package and replaces it with N or CO2. Extends shelf life by depriving microbes of oxygen

describe home canning and when to use boiling water canning or pressure canning

boiling-- fruits

pressure--veggies/meats

what are pesticides

Chemicals used to control insects, diseases, weeds, fungi, and other pests on crops

Benefits of pesticides

-survival of crops

-higher yield

potential risks of pesticides

-can accumulate in food chain and kill pests' natural predators

-pollute water, soil, air

how to limit pesticides

-wash fruits and veggies

-peel skin from fruits and veggies

-trim fat, skin from meat

-discard outer leaves of leafy veggies

-consider organic

risks of animal drugs

-growth hormones. no risk to us--no difference in antibiotic, bacteria, hormone, or nutrient content of foods.

-antibiotics-- no concern for us, only a vet can give them

what are some of the risks of environmental contaminants?

-Cadmium-- slowly destroys kidneys and liver

-Lead-- kicks out other minerals and causes failure of function

-Mercury--poisons nervous system, esp in fetuses.

-Poychlorinated Biphenyls (PCBs)- long lasting skin eruptions, eye irritations, growth retardation in children

what are pros and cons of organic foods?

Pros: better taste, chemical free, non genetically engineered

Cons: more expensive, not really more healthy, not really better for the environment, shorter shelf life

Pros and cons of GMO's?

Pros:

-correct nutrient deficiencies

-extend shelf life

-pest and weather resistant

Cons:

-GE pesticide resistance

-decreasing biodiversity

-longterm is unknown

-ethics

Purpose and safety of food additives

-lengthen shelf life, enhance flavor or color, decrease bacteria

-FDA determines if additives are safe

purpose and safety of GRAS additives (eg. sugar and salt)

well established so less frequent review required

Nitrites

Inhibit rancidity, prevent botulism, preserve color. be careful as large amounts could increase cancer risk. usually used in meats (hot dogs)

Sulfites

prevent oxidation in processed foods. some people may be allergic

MSG

flavor enhancer. sensitive people may get flushing

Artificial sweeteners

Sweetens food, label things as sugar-free. well-tested. safe if within acceptable daily intake. limited help for weight control

Fat replacers

mimic fat, but with fewer calories

what happens to nutrient needs when a women is pregnant

increases

pregnant needs: energy protein

150%

pregnant needs: folate

150% (125% lactating)

good sources of folate

-variety of veggies (remember FOLIAGE)

-citrus fruits

-beans

-enriched grains

pregnant needs: iron

150%

preggo recommendations

-take prenatal vitamin mineral supplement

-eat as nutrient dense as posible

-eat enough, but don't over do it

-stay active as possible

what is the recommended weight gain for a woman that is underweight

28-40 lbs

what is the recommended weight gain for a woman that's a healthy weight

25-35 lb

what is the recommended weight gain for a woman that is overweight?

15-25 lbs

what's the recommended weight gain for a woman that is obese?

11-20 lbs

what happens if the mom doesn't gain enough while pregnant?

lower birth weight, higher mortality and risk of future health problems and development

what happens if the mom gains too much during pregnancy

higher risk for high birth weight baby, gestational diabetes, hypertension, delivery complications, postpartum weight retention

harmful practices while a woman is pregnant

-alcohol

-cigarette smoking

-some medicines and herbal supplements

-caffeine about 200 mg/day

-drugs of abuse

-environmental contaminants

-foods causing food borne illness

should a woman exercise while pregnant

yes, regularly, 30 mins or more

drink water before and after

what can happen if a woman drinks while pregnant

-alcohol crosses the placenta and is toxic

-fetal alcohol syndrome: mental delay, poor growth, facial abnormalities

-recommendation--NO alcohol at all during pregnancy

effects of smoking while pregnant

fetal growth restriction

early birth

miscarriage

stillbirth

SIDS

How can a woman manage nausea

eat easy foods--dry toast or crackers, chew gum, suck hard candies, small frequent meals, avoid strong smelling foods

how can a preggo woman manage constipation

food high in fiber

exercise daily

drink at least 8 cups of water

how can a preggo woman manage heartburn

-eat slowly, chew food well

-small frequent meals

-don't drink liquids with meals

-avoid spicy or greasy foods

-wait before lying down or exercising

what are some factors that can affect the quantity of milk produced by the mom?

-supply responds to infant's demands

-quantity suffers before quality (if mom's calories are restricted, amount of milk produced will drop before the composition of milk is affected)

-flavors in mom's diet can carry over

Benefits of breastfeeding for the mom?

-psychological bonding

-delays ovulation

-reduced risk for T2D, HTN, breast and ovarian cancers

-faster return to pre pregnancy weight

-decreased depression

-far less expensive

-better on environment

benefits of breastfeeding on the baby

-optimum nutrition

-reduced risk of infections and illnesses due to mom's antibodies

-fewer allergies and food intolerances

-reduced risk of chronic disease

at what point should a parent introduce something besides breast milk or formula?

0-4 months

at what point should a parent introduce cereal, pureed meats, veggies, and legumes into their baby's diet

4-6 months, because the ability to swallow solid food begins to develop and begins the chewing action

Indicators that a baby is ready for solid foods

-can lean forward and open mouth

-can hold head up

-tongue thrust is diminished

-recommendation is at 6 months, but some babies might be developmentally ready by 4 months

at what point should a parent introduce textured veggies and fruits into their baby's diet

6-8 months

at what point should a parent introduce bread and cereal from the table, yogurt, cooked veggies and fruits from the table?

8-10 months

what point should a parent introduce more variety into baby's diet?

10-12 months