NDFS 100 - Exam 3

What can decrease your basal metabolic rate?

A low-calorie intake, low exercise lifestyle.

What can increase your basal metabolic rate?

Pregnancy, lower body mass, male, active lifestyle.

Basal Metabolism

the calories used to support body functions; heart, lungs, and brain (not digestion)

Physical Activity

the calories that are burned with extra use of the body

Thermic Effect of Food

Calories used to digest, absorb and process calories from daily intake

Adaptive Thermogenesis

Involuntary actions that burn calories (shivering)

What is a vitamin?

Absence of the compound from the diet for a defined period of time produces deficiency symptoms that if caught in time, are quickly cured when the substance is resupplied.

Vitamin A

Beta-carotene, antioxidant, helps immune system through maintaining the epithelial tissue. toxicity: birth defects

Vitamin D

Fortified milk, the sun, regulates absorption and excretion of calcium and phosphorus

Vitamin E

Plant oils, antioxidant

Vitamin K

Dark green leafy vegetables, activation of blood clotting factors (think babies)

Fat-soluble vitamins

Vitamins A, D, E, and K. Stored mostly in the liver and fatty tissues, travel as part of the chylomicrons through the bloodstream.

Vitamin B-12

Foods of anima origin and fortified foods (cereal). Anemia characterized by large red blood cells in bloodstream despite adequate folate intake.

Vitamin C

Citrus fruits, antioxidant, slow wound healing, bleeding gums, pinpoint hemorrhages. toxicity: diarrhea

Water-soluble vitamins

Vitamins B and Vitamin C. Readily excreted from the body, easily lost during food processing and preperation.

What can reduce vitamins in food?

Oxygen, heat, and light

How to minimize nutrient loss?

Store fresh produce in closed containers in the refrigerator, freeze fresh produce if it will not be eaten soon, delay washing and peeling fresh produce. To cook, stir-fry.

Folate

Found in “foliage”, toxicity: mask vitamin B-12 deficiency

Thiamin

Grains & Protein foods, severe edema if deficient,

Function of many B vitamins in production of energy

they function as coenzymes

Riboflavin

deficiency is shown by cracking of the tissue at the corners of the mouth, toxicity: skin flushing

Niacin

deficiency is shown by dementia, diarrhea, and dermatitis

Multivitamin-mineral supplement

provides nutrients less than or close to the recommended intake

Dietary supplements are often necessary for:

pregnant women, chronic dieters, and infants

Metastasis

the movement of cancer cells from one part of the body to another

How to ingest phytochemicals

Consume a variety of brightly colored fruits and vegetables

Cancer prevention with vegetables and fruits

provide antioxidant vitamins and minerals, high in fiber aid weight management efforts, provide phytochemicals

Functions of Water

Lubrication of joints, participant in chemical reactions, regulation of body temperature

What are factors that influence hydration status?

caffeine intake, altitude, humidity, alcohol intake

Functions of Sodium

nerve impulse transmission, fluid balance, nutrient absorption

Functions of Calcium

nerve impulse transmission, blood clotting, muscle contraction

Hemoglobin

transports oxygens from lungs to body cells and carbon dioxide from body cells to lungs

Zinc

regulates DNA synthesis in a cell, found in meats like fish, beef and poultry

Fouride

makes teeth resistant to decay

Preservatives in food

often mean they are high in sodium

To limit sodium intake

choose home-cooked meals prepared with fresh ingredients

Potassium-rich foods

spinach salad w/ blueberries and strawberries, baked potatoes w/ skin, vegetarian chili made with kidney beans and tomatoes

Sources of Iron

enriched grains, meat, lentils, tofu, meat, fish, poultry

Nonheme iron

found in plant foods, harder to absorb

Heme iron

come from animal foods

Magnesium

found in nuts, legumes, dark green vegetables, and dark chocolate

Foods with Calcium

milk, fortified orange juice, tofu, salmon, yogurt, and cooked spinach

Vitamin C and Iron

When eaten together iron absorption is increased

Vitamin D and Calcium

when eaten together calcium absorption is increased

Risk factors for Osteoporosis:

Sleder frame, female, smoking cigarettes, Caucasian

Risk factors for Hypertension:

Obesity, consumption of alcohol, African-American, inactivity

Physical Activity Guidelines recommend adults perform

150 to 300 minutes of physical activity per week

primary fuel that is used at rest

fatty acids

primary fuel that is used at the start of activity (or intense exercise)

glucose

primary fuel that is used at continuation of activity

fatty acids and a slightly smaller amount of glucose

has exercise increases from low to high intensity the proportion of what increases?

carbohydrates

fatty acids and glucose

may both be used during aerobic metabolism

Aerobic Metabolism

Oxygen readily available, carbs, fatty acids, and amino acids are metabolized, produces a lot of energy, endurance

Anaerobic Metabolism

Oxygen is not readily available, for intense work over a short time, only uses glucose, insufficient energy production, lactic acid builds quickly

Protein for exercise

repairs muscle tissue

Who most often depletes glycogen stores?

Endurance runners

Pre-game meals

High Carb, Moderate Protein, Low Fat and Fiber

When should a sport’s drink be used?

After 60 minutes of exercise

Do athletes need supplements?

No

Four Factors to Increase Non-Heme Iron Absorption

Vitamin C, eating with meat, fish, poultry

Four Factors that Decrease Iron Absorption

Tannins (tea), Oxalates (spinach), Pylates (whole grains), large amounts of calcium and zinc

Iron-Deficiency Anemia

fatigue, mental impairment, inability to concentrate, caused often by folate or B-12 issues

Hyponatremia

drinking too much water and having a serious sodium depletion

For every pound lost during a workout

2-3 cups of water should be consumed

Optimizing muscle protein synthesis

consume 20-30 grams of protein per meal

relative energy deficiency in sport (RED-S)

amenorrhea (female), reduced testosterone levels and libido (males), suboptimal bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired training capacity, poor performance