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What are the fat soluble vitamins?
Vitamins A, D, E, and K
Where do fat soluble vitamins accumulate?
They accumulate in the liver and adipose (fat) tissue
What is enrichment?
Enrichment is a food that has nutrients added back that were lost during processing
What vitamin is good for eyes?
Vitamin A
What is a good source of beta-carotene?
carrots (yellow, orange, and green leafy fruits and vegetables)
What vitamin is related to calcitriol?
Vitamin D (Vitamin D analog)
What are rickets caused by?
A preventable bone disease that causes soft and weakened bones in infants and young children. Caused by a lack of vitamin D, calcium or phosphorus
What vitamin helps with blood clotting?
Vitamin K (Koagulationsvitamin)
What is a good food source for vitamin K?
Spinach, kale, broccoli, iceberg lettuce, and fats and oils, particularly soybean and canola oil. Green leafy vegetables in general.
What is the RDA (recommended dietary allowance) for folate?
400 μg/day (microgram per day)
What is a benefit of taking folate?
treating folate deficiency, preventing birth defects and pregnancy complications, maintaining brain health, treating mental health conditions, reducing heart disease risk factors, and helping with diabetes, fertility issues, inflammation, and kidney disease. It is important in red blood cell formation and for healthy cell growth and function
What causes scurvy?
Low levels of vitamin C over a period for 2 to 3 months, not eating enough fruits and vegetables
What percentage of the body weight is water?
60% for men and 55% for women
What is it called when there is an excessive collection of water in the tissue?
Edema (often in your feet, legs, and ankles)
What are the functions of water?
transportation vehicle, medium for chemical reactions, lubricant/shock absorber, and temperature regulator; Regulates body temperature. Moistens tissues in the eyes, nose and mouth. Protects body organs and tissues. Carries nutrients and oxygen to cells
How is 25-50% of our daily fluid lost?
from the respiratory system, skin, and water; urine, stool, and sweat
What signals the kidney that there is a rapid loss in fluid?
decreased blood volume, increased plasma osmolarity, and the sympathetic nervous system
What effect may lowering sodium have on blood pressure?
it significantly reduces blood pressure
What can hinder the absorption of minerals?
organic compounds such as phytate
What can help reduce hypertension and its affects?
healthy diet, maintain healthy weight, physical activity, no smoking or alcohol
Where does most of our sodium intake come from?
eating packaged and prepared food
What happens if you take too much potassium?
your heart may beat irregularly and may cause a heart attack
Where is the majority of the body’s calcium found?
bone
Which mineral helps with muscle contractions?
calcium, magnesium, or even potassium
Which mineral helps transport oxygen in the blood?
iron
what is the world most common mineral deficiency
iron, vitamin A, iodine (iron is #1)
what is osmosis
osmosis is the movement of water molecules from a solution with a high concentration of water molecules to a solution with a lower concentration of water molecules, through a cell's partially permeable membrane
is the thirst mechanism effective in preventing thirst?
normally, yes
what can destroy vitamins
blanching; temperature, pH, humidity, light exposure, oxygen, and other chemicals like minerals during processing and storage
what can destroy minerals
cooking
what vitamins can cause birth defects?
excess vitamin A; deficiency of folic acid, a B vitamin, zinc,
how much water loss from the body causes coma or death?
10% or 15%-25%
what is a sign of binge eating disorder?
condition marked by episodes of consuming food in a larger amount than is normal in a short time. These episodes occur every week over three months; Often eating much larger than usual amounts of food in a specific amount of time, such as over a two-hour period. Eating even when you're full or not hungry. Eating very fast during eating binges. Eating until you're uncomfortably full. Often eating alone or in secret
eating disorders are typically triggered by what factors?
Trauma, anxiety, depression, obsessive-compulsive disorder and other mental health issues can increase the likelihood of an eating disorder. Dieting and starvation. Frequent dieting is a risk factor for an eating disorder, especially with weight that is constantly going up and down when getting on and off new diets. perfectionism
what is the peak age of anorexia onset?
12-25 (18)
which eating disorder causes sufferers become increasingly disillusioned, withdrawn, and hostile?
anorexia nervosa
people with which eating disorder tend to feel very disorganized and report suffering from depression and low self-esteem
bulimia nervosa
which eating disorder did the American Psychiatric Association in 1994 be recognized which eating disorder as an emotional illness?
binge eating disorder
what sports have a higher anorexia rate?
aesthetic sports (bodybuilding, gymnastics, swimming) and weight-class sports (wrestling, rowing)
principles of intuitive eating include
reject the diet mentality, honor your hunger, make peace with food, challenge the Food Police, Feel Your Fullness, Discover the Satisfaction Factor, Cope with Your Emotions Without Using Food, Respect Your Body, Exercise—Feel the Difference, Honor Your Health with Gentle Nutrition
are eating disorders on the decline or temporary
on the rise, not temporary may be lifelong
what are signs of a person with bulimia
Always worrying about eating or being overweight, Having a distorted or negative body image or both, Eating unusually large amounts of food over and over again in one sitting, Following a strict diet or fasting after binge eating, Having acid reflux, a hard time passing stool and other stomach problems, Not wanting to eat in public or in front of others, Going to the bathroom right after eating or during mealtime, or for long periods, Exercising a lot, Having sores, scars or calluses on the knuckles or hands, Having damaged teeth and gums, Changing weight — up and down, Swelling in the hands and feet, and cheeks and jaw area.
do eating disorders affect men and women equally
no, women have it more prevalent
do anorexics have other eating disorders too
yes, including bulimia, orthorexia, BED, ARFID, other mental health stuff
why do bulimics tend to go undetected?
There is no way to tell by looks alone whether a person is bulimic, and both bingeing and purging are done secretly. People with bulimia often describe the experience as out of control, and intense shame can prevent them from seeking help
what’s a telltale sign of bulimia
Repeatedly eating unusually large amounts of food in one sitting
what is the embryonic stage of pregnancy
lasts from about the third week of pregnancy until the end of the eighth week of pregnancy. The blastocyst begins to take on distinct human characteristics. It's now called an embryo
what is the recommended weight gain for pregnant women who are of normal weight and that for obese
normal weight: 25-35 pounds obese: 15-25 pounds
how many extra kilocalories do pregnant women need?
300 kcal/day
what affects can etoh (alcohol), smoking, and drugs cause to a pregnancy
Low birth weight. Birth defects such as cleft lip (a split in the upper lip) Higher rates of colic (uncontrollable crying and irritability) Sudden infant death syndrome (SIDS) Childhood asthma and obesity.
what is the first breast milk that is present also known as immature with immunoprotective factors?
colostrum
what is the primary hormone that causes the release of breast milk
prolactin
what is the breast milk that can be expressed during the pregnancy
colostrum, mature milk: fore and hind
how many liters of water do breastfeeding mothers require daily
You should have 128 ounces (3.8 liters or 16 cups) of water a day.
what are the benefits of breastfeeding
help protect babies against some short- and long-term illnesses and diseases. Breastfed babies have a lower risk of asthma, obesity, type 1 diabetes, and sudden infant death syndrome (SIDS). Breastfed babies are also less likely to have ear infections and stomach bugs
Reducing her risk of developing osteoporosis. Reducing her breast cancer risk. Reducing her ovarian cancer risk. Producing oxytocin, which helps contract the uterus back to its pre-pregnancy size.
what is the extra supplement vegan breastfeeding moms need
vitamin B12
what is one of the main agencies fighting to decrease birth defects
National Birth Defects Prevention Network (NBDPN
what does wic do
Women, Infants and Children (WIC) helps families get healthy food and a lot more. WIC helps families by providing nutrition education, breastfeeding support, healthy foods, and referrals to healthcare and other community services. WIC serves babies and children up to age 5, pregnant women, and new mothers
what is the best predictor of a child’s health in the first year
The best predictor of a child's health in the first year of life is birth weight. This is because birth weight is an important indicator of the overall health of a newborn. Birth weight refers to the weight of a baby at the time of its birth
how many weeks is a typical pregnancy expected to last
The average length of human gestation is 280 days, or 40 weeks, from the first day of the woman's last menstrual period
how much weight does a baby gain by their first birthday
most babies have tripled their birth weights by the first birthday
which infant formula typically the most affordable
store-brand or generic formula
what are good indicators that a baby is getting enough to eat
Baby's coloring, Let go of breast, Softer breasts, Swallowing, Generally content between feeds, Baby is meeting developmental milestones, Dirty diapers, Feeding regularly
what happens to a pregnant woman’s blood volume during pregnancy
Maternal blood volume increases by 45% to approximately 1 200 to 1 600 ml above non-pregnant values. By the late third trimester the plasma volume increases by more than 50–60%, with a lower increase in red blood cell mass, and therefore plasma osmolality falls by 10 mosmol/kg
is prenatal care recommended to start after or before conception
start before conception
what should be the typical weight gain in the first trimester
Most women gain about 1 to 5 pounds (0.5 to 2.3 kilograms) during the first trimester.
what accounts for 70% of the additional body weight during pregnancy
Approximately 70% of the additional body weight gained during pregnancy is attributed to the increased weight of the baby, placenta, and amniotic fluid.
what happens to hematocrit and hemoglobin values in pregnancy
During pregnancy, hematocrit and hemoglobin values typically decrease due to physiological changes in blood volume and the increased demands of the growing fetus.
are there certain fish that pregnant and breastfeeding women are recommended to avoid and for what reason
no black bass species, Shark, Swordfish, King Mackerel, Tilefish, Bigeye Tuna; want lower mercury levels
how much does a child gain each year and grow
Kids tend to get taller at a pretty steady pace, growing about 2.5 inches (6 to 7 centimeters) each year. When it comes to weight, kids gain about 4–7 lbs. (2–3 kg) per year until puberty starts.
milk production is immediate once baby is born
no, For the first 2 to 5 days after your baby is born, you will make a small amount of colostrum. This is the early, thick, rich milk that is high in nutrients. Colostrum is all a healthy, full-term baby needs in those first few days. Around 3 to 5 days after birth, your milk will come in.
what additional nutrient would a child need that has a balanced diet
IRON, calcium, vitamin D, omega 3 fatty acids, vitamin B12, fiber, zinc, iodine
do long periods of watching tv create healthy eating
no, eating in front of a screen can lead children and adults to take in excess calories and promote obesity. Too much sedentary media time can also displace healthy physical activity and play.
what contributes to obesity in children
eating bigger portions, eating foods that are calorie-rich but nutrient poor (junk foods), spending lots of time in front of the television or computer, and spending too little time doing physical activities
Do obese children have some similar medical condition to adults
Yes, Childhood obesity is a serious medical condition that affects children and adolescents. It's particularly troubling because the extra pounds often start children on the path to health problems that were once considered adult problems — diabetes, high blood pressure and high cholesterol
What period of time is considered adolescence
Adolescence is the phase of life between childhood and adulthood, from ages 10 to 19
what mineral decreases a child’s risk for lead toxicity
Foods rich in Iron, CALCIUM, and Vitamin C can help protect children from lead poisoning
What is the common cause of most food born illnesses in the US
salmonella, Campylobacter, Escherichia coli (E. coli), Listeria monocytogenes, Clostridium perfringens; caused by food workers contaminating their hands and then touching food or other food contact surfaces without first washing their hands.
what do farmers use to kill weeds, pest, and fungi that can harm a crop
pesticides, weeds = herbicides, pests = pesticides/insecticides, fungi = fungicides
what is clostridium botulinum
a bacterium that produces dangerous toxins (botulinum toxins) under low-oxygen conditions. Botulinum toxins are one of the most lethal substances known. Botulinum toxins block nerve functions and can lead to respiratory and muscular paralysis
what can raw eggs carry
Salmonella. About one in 20,000 eggs does. Salmonella is a bacteria commonly found in food that causes diarrhea, fever, cramps, and vomiting.
what organization was established to control pesticides in our foods
the Environmental Protection Agency (EPA)
what are major classes of drugs used in animals raised for foods
topical antiseptics, bactericides, and fungicides, ionophores, steroid anabolic growth promoters, antiparasite drugs, antibiotics
what are common food allergens
milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat, and soybeans
what does the EPA do
protects people and the environment from significant health risks, sponsors and conducts research, and develops and enforces environmental regulations.
what temperature do you need to cook chicken to
All poultry should reach a safe minimum internal temperature of 165 °F (73.9 °C) as measured with a food thermometer. A whole chicken must reach this temperature throughout the bird
what do preservatives do to foods
help prevent or slow spoilage due to bacteria, molds, fungi or yeast, as well as to slow or prevent changes in the food's color, flavor or texture, delay rancidity, and maintain freshness
what are typical food preservatives
Salt
Sugar
Vinegar
Nitrites/Nitrates
BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene)
Citric Acid
Benzoates
Propionates
Calcium Propionate
Lactic Acid
Ascorbic Acid (Vitamin C)
what foods can carry salmonella
Raw or undercooked meat and poultry products;
Raw or undercooked eggs and egg products;
Raw or unpasteurized milk and other dairy products; and
Raw fruits and vegetables
do food borne illnesses cause a high rate of illness and deaths
yes? Foodborne illness is a preventable public health challenge that causes an estimated 48 million illnesses and 3,000 deaths each year in the United States
is there an organization that controls the sales of organic foods
yes, The National Organic Program (NOP) is a regulatory program housed within the USDA Agricultural Marketing Service. The NOP is responsible for developing national standards for organically-produced agricultural products.
what does HACCP do
HACCP is a management system in which food safety is addressed through the analysis and control of biological, chemical, and physical hazards from raw material production, procurement and handling, to manufacturing, distribution and consumption of the finished product.
do consumers typically handle their food safely
not consistently
what temp should a refrigerator be set at for safety
To ensure that your refrigerator is doing its job, it's important to keep its temperature at 40 °F (4 Celsius) or below; the freezer should be at 0 °F.
what does the FDA govern
The Food and Drug Administration (FDA) is responsible for protecting the public health by assuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation
which people are more at risk from food borne illnesses
people who are aged 65 or older, children under the age of 5, people with weakened immune systems, and people who are pregnant
do salting, drying, and fermenting increase risk of bacteria
no, they should reduce the risk
what is irradiation and genetically engineered foods
Food irradiation (the application of ionizing radiation to food) is a technology that improves the safety and extends the shelf life of foods by reducing or eliminating microorganisms and insects. Genetically engineered foods are any living thing (foods) whose genetic code (DNA) has been changed to improve the way it grows, thrives, looks or tastes
do synthetic pesticides affect the soil
yes, negatively
do synthetic herbicides affect the soil
yes, negatively
