NDFS Exam 3

amongUs

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)
Fish

Which iron is easily absorbed?

Heme iron

Where is non-heme iron found?

All foods other than meat (cereal, spinach, legumes)

Which type of iron is NOT easily absorbed?

Non-heme iron

What helps iron absorption?

Vitamin C, cooking foods in a cast iron skillet, eating it with an acid.

What is iron-deficiency called?

Anemia

What inhibits iron absorption?

Coffee, tea, milk (Tannins, phytates, & fiber)
Whole grain, calcium

What are iron toxicities?

Hemochromatosis: increased iron absorption. tissue damage from poisoning the cells

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