NDFS 100 Exam 4 BYU

atherosclerosis & cause

Common form of hardening of the arteries, usually root of most cardiovascular disease

cause: formation of plaque in artery walls from diet high in saturated fats, inflammation, high LDL and low HDL

biggest impact on lowering LDL cholesterol?

Reducing Saturated fat intake

What type of diet should you eat to lower cardiovascular disease?

Fruits, Veggies, whole grains (high in fiber), omega 3 (fatty fish/canola oil

What does physical activity do to cholesterol?

Increases HDL cholesterol, lowers LDL level, can lead to weight loss

How is cardiovascular risk affected by chylomicrons?

Neutral

How is cardiovascular disease risk affected by VLDL?

Increases the risk

How is cardiovascular disease risk affected by LDL?

Increases risk - can lead to atherosclerosis

How is cardiovascular disease risk affected by HDL?

Lowers risk

Lifestyle increases cardiovascular disease risk

diabetes, obesity (central), inactivity, smoking, high BP, old, male, genetic

Total Blood cholesterol: unhealthy, borderline and healthy levels

Unhealthy is >=240

Borderline is 200-239

Healthy is <200

mg/dL

LDL cholesterol: unhealthy, borderline and healthy levels

Unhealthy is 160-189

Borderline is 130-159

Healthy is <100

mg/dL

HDL cholesterol: unhealthy, borderline and healthy levels

Unhealthy is <40

Borderline is 40-59

Healthy is >=60

mg/dL

Triglycerides: unhealthy, borderline and healthy levels

Unhealthy is 200-499

Borderline is 150-199

Healthy is <150

x/y Blood Pressure

Systolic/diastolic

Hypertension

Abnormally high blood pressure

Healthy blood pressure levels

<120/<80 mmHg

Unhealthy blood pressure levels

120-129/<80 mmHg

stage one hypertension levels

130-139/80-89 mmHg

stage two hypertension levels

140+/90+ mmHg

biggest thing you can do to reduce your blood pressure?

Lose weight

Reduce BP: Diet

DASH eating plan -

- rich in fruits, veggies, and low-fat milk products with reduced saturated fat intake, nuts/seeds/legumes

Reduce sodium intake (less than 2300/1500)

Reduce BP: Lifestyle

Exercise! 40 minutes per day most days

Moderate alcohol consumption

weight restriction

hypertension risk factors

atherosclerosis, age, genetics, obesity, diet

process of cancer development

Normal cells >Initiation (A carcinogen enters a normal cell and alters the cell's 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 blood stream or lymphatic system (metastasis)

Reducing Cancer: Increase in Diet

fruits, veggies, whole grains, healthy fats (omega 3, fish, canola);

Plant based diets - phytochemicals/antioxidants protect against cancer

Reducing Cancer: Decrease in Diet

Calorie intake, alcohol consumption, consumption red meat; carcinogens (charred meats)

Complementary Medicine

A non-mainstream practice (or product) is used together with conventional medicine

alternative medicine

A non-mainstream practice (or product) is used in place of conventional medicine

integrative medicine

Incorporating complementary approaches into mainstream health care

What are some benefits of alternative medicine?

There are some evidences of pain management

What are some potential risks of complementary and alternative medicine?

Natural doesn't mean safe, product contamination may occur, you should let health providers know what you're doing, get your info from credible sources

nutrigenomics

how diet affects expression of genes

nutrigenetics

Genes determine the effects of the diet on the body

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

No very reliable, it hasn't been perfected yet

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

Clean (wash hands, surfaces etc.), Separate (no cross-contaminating), Cook (proper temps), Chill (refrigerate promptly)

What are some particularly troublesome foods when thinking about bacteria growth?

Chicken, Fruits and veggies, all meats - especially ground (increased surface area), eggs

What is 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 for 1+ hours

refrigerate temp

<40

poultry cook temp

165

leftovers/casserole cook temp

165

medium-done meats cook temp

160

eggs cook temp

160

ground meats cook temp

160

beef, pork, lamb, veal, or fish cook temp

145

freezer temp

<0

leftover rule

2 hr - 2 in - 4 days

pasteurization

take liquid to higher temp to kill germs (milk, some juice)

irradiation

Application of ionizing radiation to foods - used to get rid of bugs, microbial contamination, or slow the ripening/sprouting process. SAFE

Modified Atmosphere Packaging

vacuum packing, reduce air exposure, reduce bacteria growth time, improve shelf life

when to use boiling-water canning or pressure canning

Boiling - fruits

Pressure - veggies/meats

pesticide risks

No real risk for us because of being exposed to such a small amount - if you're eating a varied diet. Children/infants are more susceptible

animal drugs risks

Growth hormone - no risk to us

Antibiotics - No concern for us about showing up in foods, if we use too often bacteria mutates/becomes immune

What are some of the risks of environmental contaminants?

Cadmium - slowly destroys kidneys/liver

Lead - kicks out other minerals and causes failure of function

Mercury - poisons nervous system, especially in fetuses (seafood)

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

to reduce pesticide intake

trim fat, use intact fruits/veggies, wash produce, peel/get rid of outer layer

organic foods pros/cons

Pros

- Better taste

Cons

- More expensive

- Not really more healthy

- Not really better for the environment

- Shorter shelf life

gmos: pros/cons

Pros

- No health issues discovered yet

- Food contains more desired traits (gold rice containing vit A)

- Reduces the amount of land needed for desired output

- reduce pesticides needed

Cons

- Monopoly's can occur when only a fraction of the industry adopts GMOs

purpose of GRAS additives

Sugar, salt, etc - improve taste or life of the product.

purpose and safety of Nitrites

Prevents bacterial growth and preserves the color, Usually used in meats (hot dogs), safe for consumption, carcinogen

purpose of Sulfites

Combats oxidation of food, used in processed foods, alcohol and drugs

purpose and safety of MSG

Often found in Chinese food, it enhances the flavor, declared as safe for consumption but more people are sensitive to them

purpose and safety of artificial sweeteners

Sweetens food, label things as sugar-free, safe for consumption

What happens to nutrient needs when a woman is pregnant?

energy increases as pregnancy increases

ample carbs needed

protein 25 g higher/day (likely already consume that)

need omega 3& 6 fats, but there's no room for other extra fats

need lots of folate and B12

choline, vit D, calcium, iron, zinc

prenatal supplements can be helpful

What is the recommended weight gain for a woman that is underweight?

28-40 lb

What is the recommended weight gain for a woman that is a healthy weight?

25-35 lb

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

15-25 lb

What is the recommended weight gain for a woman that is obese?

11-20 lb

inadequate weight gain during pregnancy

Poorer fetal growth & development, lower birth rate, higher risk of future development of chronic development

excess weight gain during pregnancy

More likely to need C-section, more likely to have post-partum weight retention

exercise during pregnancy

Yes, regularly - 30 minutes or more. Drink water before and after, be careful

What are harmful practices while a woman is pregnant?

Smoking, drinking, too vigorous of exercise, Scuba diving, standing motionless for a long period of time

smoking during pregnancy

Fetal growth restriction, early birth, miscarriage, stillbirth, SIDS

alcohol during pregnancy

Fetal Alcohol Syndrome (FAS) Small head, narrow forehead, short nose, lip problems etc.

managing pregnancy nausea

get up slowly, Eat dry toast/crackers, Chew gum/hard candies, small frequent meals whenever hungry, avoid strong odors

managing pregnancy constipation

Food high in fiber, exercise daily, drink at least 8 cups of water, only use laxative from doc

managing pregnancy heartburn

Relax and eat slowly, wait an hour after eating before lying down and 2 hours before exercising, avoid spicy or greasy foods, chew thoroughly, drink liquids

What are some factors that can affect the quantity of milk produced by the mother?

# of times she puts the baby to her breast, Calories consumed by the mother (quality stays good)

not dependent on fluid intake, only on baby's demand

Alcohol CAN transfer to baby

breast feeding benefits for mom

Helps with healing and preventing breast/ovarian cancer, prolongs birth intervals (delays regular ovulation), uterine contractions, conserves iron stores

breast feeding benefits for baby

Perfect balance of nutrition, helps them fight disease (less infection), hormones for development, less diarrhea, vomiting, less likely to develop future chronic illness, allergies, less chance for SIDS

other breastfeeding benefits

saves on doctor visits for infant illness, costs of formulas/bottles, environment

breastfeeding alternatives

iron fortified formula, NOT unmodified whole cow's milk

What are some indicators that a child is ready for solid foods?

Supported sitter, control of head, reaches for and grabs food and spoon, begins to hold own bottle

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

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, unsupported sitting

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

10-12 months

At what point should a parent introduce cow's milk into the diet?

1 year

What are some recommendations for childhood obesity?

Make it a family plan, don't single out the child, "lifestyle changes first; meds later"

nutrient supplements for infants

birth: vit D

4 months: iron

6 months: fluoride

how to know if the baby is growing good

steady growth, active, responsive

4-6 months: double birth weight

12-15 months: triple birth weight

What are some appropriate feeding and eating practices for Toddlers?

Make success easy, finger foods are ok, small utensils, chairs and table. Use of the spoon ranges all over the place, they have a sense of independence, food jags are normal and will go away

What are some appropriate feeding and eating practices for preschoolers?

Decreased interest in food is normal, pickiness starts to emerge, Increase frequency of eating - they have small stomachs, they probably need more than 3 meals, parents can control the food that is available.

Neophobia also occurs - where the child has to see the food at least 10 times in the same form before they try it.

Food Jags are normal too

Portion Size ages 1-3

1 T/food/year/meal; 3-4 foods/meal, variety of color/textures

Timing Meals/Snacks ages 1-3

3 meals, 2-3 snacks, 3-4 hours apart, avoid constant snacking have a specific time

Fat for toddlers

30-40%

at risk foods for choking

small round foods, grapes, nuts, hard candies, popcorn, peanut butter, hot dogs

breakfast benefits

higher performance, memory, mental development, less likely to gain weight/child obesity

Which 8 foods contribute to 90% of food allergies?

Peanuts, tree nuts, soy, wheat, milk, eggs, fish, shellfish

How does nutrition relate to hyperactivity?

It is not caused by sugar!

What types of foods cause the most dental issues?

Sweets, processed foods (lunchmeat rather than lean chicken or beef), dried fruit, Added sugar things, chips, sugar cereals