Nutrition Final Exam Finished!

Cancer risks and vitamin level

Viruses, Obesity, smoking, high fat intake, alcohol intake, radiation, adequate vitamin D most associated with lowering cancer risks

vitamin B-6; vitamin C

2 water soluble vitamins most likely to cause symptoms at toxic levels.

sodium, potassium, and calcium

involved in blood pressure, muscle contractions, nerve impulses

Thiamin, niacin, and riboflavin

convert fats, proteins and carbohydrates to energy

Niacin deficiency

can cause inflammation of the skin after exposure to the sun,

Folate

uses fetal development neural tube defects, limited to 400 mg in nonprescription supplements by FDA, higher in pregnancy vitamins, supplements recommended for women of child-bearing years and during pregnancy

minerals that balance fluid levels

Potassium and sodium

sodium in foods

Salt, canned foods, pickles, cold cuts, and soy sauce and restaurant foods

Iron

majority in the body found as part of hemoglobin, lack causes less red blood cells or anemia

Vitamin K

blood clotting, helps make prothrombin in the liver. Given as an injection to newborns until their gut bacteria get going

How long do you need to be in the sun, 2 to 3 times a week, if you are light skinned? darker skin?

15 minutes, 30 minutes also depends on geographical location closer to equator less exposure is needed.

heat, copper, iron and oxygen

can all destroy vitamin C

why do we measure infants and children?

helps us gauge nutrition levels, looking for health problems. growth and to compare to other infants and children,

benefits of breastfeeding

reduced risk for food allergies, enhanced visual acuity and learning ability, reduced risk for crooked teeth, reduced risk for diarrhea, reduce risk of obesity

BETTER FOR MOTHER TOO, lowers breast cancer risk

Introducing solid foods

if given to early can damage organs.

-introduced gradually, 1 tsp, one at a time. (not mixed foods), waiting a few days to start another new food to look for allergies -fortified rice cereal best to start with

NEVER PROP BOTTLE or give a bottle in bed

choking hazard, ear infection, rot the teeth

cow's milk

has too much proteins for infants, wait until 1 year

prevent or minimize age related degenerative changes

exercising regularly, getting enough sleep, avoiding excessive exposure to sunlight, eating nutritiously

Compression of morbidity

having the greatest number of healthy years and the fewest number of years with illness

nutrient deficiencies in most adult diets

vitamin D, zinc, magnesium, folate

insufficient magnesium in adults

loss of bone strength and mental confusion

prevent bone loss in adults

not smoke, consume adequate vitamin D, consume adequate calcium

preeclampsia

abnormal condition associated with pregnancy marked by high blood pressure proteinuria, and edema. can lead to eclampsia and death of the mother and infant

WIC

a supplemental food program for women, infants, and children, sponsored by the USDA education, care and food. Lower infant death rates

breastfeeding benefits for mother

Increased bonding with infant

Lessens maternal blood loss postpartum

Decreases risk of ovarian and premenopausal breast cancers

Possible delay of ovulation

Economic advantage, convenience of use

smoking while breastfeeding

secretes nicotine to infants in the milk

metabolism

the combination of chemical reactions through which an organism builds up or breaks down materials. Regulated by hormones, enzymes and energy status of the body

intense exercise

can make a limited amount of ATP from glucose and produces ethyl alcohol or lactic acid.

normal BMI

19-24

Physical Activity Guidelines for Americans best health

150-300 minutes of moderate intensity exercise each week

Anaerobic Respiration

Only 2 ATP produced, happens without Oxygen, can't sustain muscles for intense long periods, produces lactate that can cause muscle soreness

3 cups water

replacement for 1 lb lost during exercise/sports

Pairing Carbohydrates with Proteins/fats

Pairing proteins and fats with carbohydrates can help slow the digestion and absorption of simple carbohydrates stabilizing blood sugar

The AI for fiber for women

25 g/day

Hypoglycemia

abnormally low level of sugar in the blood, caused by diabetes, certain medications, alcohol consumption, skipping meals, Intense exercise, hormonal disorders

hyperglycemia

high blood sugar, excessive sugar in the blood; a sign of diabetes mellitus, Diabetes, eating high-sugar foods, stress, certain medications, surgery

normal fasting blood glucose

70-100 mg/dL

gluconeogenesis

The formation of glucose from noncarbohydrate sources, such as amino acids.

Dietary guideline for total fat

should not exceed 35%, with 10% saturated fat

HDL

high-density lipoprotein, help collects cholesterol from the periphery and carries it to the liver for excretion. Good cholesterol

Blood clots can form when

cholesterol plaques build up in artery walls

total cholesterol in the blood

200 mg/dl or less

why is fat important in the diet

high energy content, helps absorb fat soluble vitamins, supplies essential fatty acids

omega-3 fatty acids

polyunsaturated fatty acids commonly found in fish oils, walnuts, flax and chai seeds, reduces inflammation and may lower the risk of heart disease.

Lack of protein in the diet can result in

skeletal muscle, heart muscle, and the liver decrease in size

excessive body fluid begins to accumulate in the extracellular spaces the immune system fails to function properly

Protein functions

structural support, storage, transport, cellular communications, movement, and defense against foreign substances

Kwashiorkor symptoms

some weight loss and muscle wasting, retarded growth and development

Pepsin and Trypsin

enzymes that breakdown peptide bonds in proteins and peptides, Pepsins/ Stomach Trypsin/pancreas

Excessive alcohol consumption

high blood pressure and stroke, cancers of the mouth and throat, liver disease and liver failure, acute pancreatitis, iron and zinc deficiencies

Wernicke-Korsakoff Syndrome

chronic mental impairment (dementia) produced by heavy alcohol use over a long period of time, lack of thiamin

heart disease, diabetes and high blood pressure

Top 3 diet related diseases in US, most related to nutritional issues; deficiencies or overnutrition

Role of fat

energy storage> transport nutrients eg fat soluble vitamins > cell membranes > protect organs etc

Anthropometric assessment involves measuring

various dimensions of the human body, including height, weight, head circumference, skinfold thickness, body circumferences (like waist and hip), a

low intake of fruits and vegetables can cause

colon cancer, liver disease, lung cancer

Dietary Reference Intake (DRI)

the recommended daily amount of nutrients for people of a certain age and gender group, for Canada and USA, differ by age group, include RDAs and ULs

Tolerable Upper Intake Levels (UI)

the upper limit that most individuals can ingest before toxic overload

Nutrient dense

foods that have a high ratio of nutrients to calories, provide a greater contribution to nutrient needs

Iron is needed for

hemoglobin in red blood cells, synthesis and cell survival.

My Plate serving for dairy

2-3 cups

My Plate servings for protein

5-6.5 ounces

My Plate servings for Vegetables

1-3 cups

Food insecurity is

the state of being without reliable access to a sufficient quantity of affordable, nutritious food

SNAP Program

food insecurity, food stamps, based off income

WIC program

A government program designed to help pregnant women, new mothers, infants, and children who are at risk for poor nutrition due to low income or other factors.

? Micronutrient deficiency in developing countries

Vitamin A & C, Calcium, Zinc, Iodine, and Iron

Individuals most susceptible to pesticides

Young children and infants

Peristalsis

Involuntary waves of muscle contraction that keep food moving along in one direction through the digestive system.

Bacteria role in digestive system

break down food, release vitamins, and protect the gut from harmful bacteria. most abundant in large intestine

small intestine function

Continues digestion with enzymes from pancreas and intestinal glands. Main site of absorption.

Enzymes are

proteins that function as catalysts, meaning they speed up reactions. They are not used in the process. Sensitive to temperature and pH changes

Daily Reference Values (DRVs)

are set for fat, cholesterol, sodium, potassium, carbs and proteins

Nutrition facts panel

must include sugar, dietary fiber and calcium

cell's mitochondria gets damaged

The cell could rely on glycolysis but with much lower ATP yield.

satiety

feeling of fullness, chewing helps us feel fuller quicker

balanced meals with protein, fats, and complex carbohydrates

most effective way to maintain stable energy levels throughout the day