Nutrition Exam 3

Physical activity

Any movement produced by skeletal muscles that increases energy expenditure and improves health.

Benefits of regular physical activity

Improves heart health, strengthens muscles and bones, helps maintain a healthy weight, lowers chronic disease risk, improves mood, reduces stress, and increases energy.

Five components of fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardiorespiratory endurance

The ability of the heart and lungs to supply oxygen to working muscles during exercise.

Muscular strength

The maximum force a muscle can produce in one effort.

Muscular endurance

The ability of a muscle to perform repeated contractions without tiring.

Flexibility

The ability of joints to move through their full range of motion.

Body composition

The percentage of body fat compared to lean body mass.

Primary fuel during low-intensity exercise

Fat.

Primary fuel during moderate-intensity exercise

Fat and carbohydrates.

Primary fuel during high-intensity exercise

Carbohydrates.

Role of carbohydrates during exercise

Main source of quick energy; stored as glycogen.

Role of fat during exercise

Main fuel during long-duration, low-intensity exercise.

Role of protein during exercise

Builds and repairs muscles; minor energy source.

Glycogen

The stored form of carbohydrate in muscles and the liver.

Best meal before exercise

High in carbohydrates, moderate protein, low fat and fiber (ex: oatmeal, banana, toast).

Nutrition during exercise

Water for exercise under 60 minutes; carbohydrates and electrolytes for prolonged exercise.

Best meal after exercise

Carbohydrates plus protein to replace glycogen and repair muscle (ex: chocolate milk or turkey sandwich).

Importance of iron for athletes

Makes hemoglobin to carry oxygen to muscles and prevent fatigue.

Importance of calcium for athletes

Builds strong bones and supports muscle contraction.

Sports anemia

A temporary decrease in hemoglobin caused by increased plasma volume, destruction of red blood cells, and iron loss during endurance exercise.

Ergogenic aid

A substance or practice that claims to improve athletic performance.

Creatine

May improve short bursts of high-intensity exercise by increasing muscle energy stores.

Caffeine

Can improve alertness, endurance, and decrease fatigue.

Female Athlete Triad

Low energy availability, menstrual dysfunction, and low bone mineral density.

Hydration during exercise

Replace fluids lost through sweat to prevent dehydration and maintain performance.

U.S. farm

A place that produces and sells at least $1,000 of agricultural products per year.

Trend in U.S. farming

Fewer farms today, but farms are larger and more productive.

Major U.S. crops

Corn, soybeans, wheat, cotton, and rice.

Uses of corn

Food, animal feed, ethanol (biofuel), and processed food ingredients.

Food production in the United States

The U.S. produces enough food to feed its population and exports large amounts worldwide.

Food imports concerns

Contamination, food safety, different production standards, and transportation time.

Hormones in food production

Used in some livestock to promote growth; regulated for safety.

Antibiotics in food production

Used to prevent and treat disease in livestock; overuse can contribute to antibiotic resistance.

Pesticides

Chemicals used to control insects, weeds, and plant diseases to increase crop production.

FDA (Food and Drug Administration)

Regulates the safety and labeling of most foods sold in the U.S.

USDA (United States Department of Agriculture)

Regulates meat, poultry, eggs, and certifies organic foods.

EPA (Environmental Protection Agency)

Regulates pesticides and sets safe residue limits on foods.

CDC (Centers for Disease Control and Prevention)

Investigates and tracks foodborne illness outbreaks.

Organic food

Food produced without most synthetic pesticides, fertilizers, GMOs, or routine antibiotics/hormones.

Requirements for USDA Organic seal

Product must contain at least 95% organically produced ingredients.

Genetically Modified Organism (GMO)

An organism whose DNA has been changed to improve characteristics such as pest resistance or crop yield.

Advantages of GMOs

Higher crop yields, improved pest resistance, and drought tolerance.

Food irradiation

Uses radiation to kill harmful bacteria and increase food safety.

Pasteurization

Uses heat to kill harmful microorganisms in foods like milk.

Conception

The fertilization of an egg by a sperm, beginning pregnancy.

Factors that improve conception

Healthy weight, balanced diet, regular exercise, no smoking, limited alcohol, and good overall health.

Healthy pregnancy diet

Fruits, vegetables, whole grains, lean proteins, healthy fats, and plenty of fluids.

Lifestyle habits for a healthy pregnancy

Avoid alcohol, smoking, drugs; exercise regularly; attend prenatal care appointments.

Additional calories needed during pregnancy

1st trimester: none; 2nd trimester: +340 Calories/day; 3rd trimester: +450 Calories/day.

Protein needs during pregnancy

Approximately 71 grams per day.

Why protein needs increase during pregnancy

Supports growth of the fetus, placenta, uterus, breasts, and maternal tissues.

Most important nutrients during pregnancy

Folic acid, iron, calcium, vitamin D, protein, iodine, and DHA.

Folic acid (Vitamin B9)

Helps prevent neural tube defects such as spina bifida; recommended before and during pregnancy.

Iron during pregnancy

Supports increased blood volume and helps prevent iron-deficiency anemia.

Calcium during pregnancy

Supports development of the baby's bones and teeth while protecting the mother's bones.

Vitamin D during pregnancy

Helps absorb calcium and supports bone growth.

DHA (Docosahexaenoic Acid)

An omega-3 fatty acid important for the baby's brain and eye development.

Prenatal vitamins

Supplements that help meet increased nutrient needs during pregnancy.

Gestational diabetes

Diabetes that develops during pregnancy due to high blood glucose levels.

Management of gestational diabetes

Healthy diet, exercise, blood glucose monitoring, and insulin if needed.

Effects of gestational diabetes on mother and baby

Increased risk of large baby (macrosomia), difficult delivery, cesarean section, and newborn low blood sugar.

Gestational hypertension

High blood pressure that develops during pregnancy.

Preeclampsia

A serious condition involving high blood pressure and organ damage during pregnancy.

Effects of gestational hypertension on mother and baby

Increased risk of preeclampsia, preterm birth, reduced blood flow to the placenta, and low birth weight.

Morning sickness

Nausea and vomiting common during the first trimester.

Pica

Craving nonfood substances such as dirt, clay, starch, or ice.

Concerns for pregnant teenagers

Still growing themselves, so they have higher nutrient needs and greater risk of low birth weight babies.

Concerns for mothers age 35 or older

Increased risk of infertility, miscarriage, gestational diabetes, hypertension, and chromosomal abnormalities.

Benefits of breastfeeding for the infant

Provides ideal nutrition, antibodies, lowers infection risk, and may reduce allergies and obesity.

Benefits of breastfeeding for the mother

Helps the uterus return to normal size and lowers the risk of breast and ovarian cancer.

Colostrum

The first breast milk; rich in antibodies and immune factors.

Hormones that regulate breastfeeding

Prolactin produces milk; oxytocin releases (lets down) milk.

Exclusive breastfeeding recommendation

Breast milk only for about the first 6 months of life.

When should solid foods be introduced?

Around 6 months of age while continuing breast milk or formula.

Why should infants not drink cow's milk before age 1?

It is low in iron, difficult to digest, and increases the risk of iron-deficiency anemia.

Infant growth vs. toddler growth

Infants have the fastest growth after birth; toddlers grow more slowly.

Toddler

Child 1–3 years old.

Preschool child

Child 3–5 years old.

Estimated calorie needs for young children

About 1,000–1,400 Calories/day depending on age, size, and activity level.

Important nutrients for young children

Calcium, vitamin D, iron, fiber, and healthy fats.

Why is breakfast important for children?

Improves concentration, memory, learning, and school performance.

Picky eating

Refusing unfamiliar foods or eating only a limited variety of foods.

Food jag

A temporary stage where a child wants to eat the same food repeatedly.

Best way to handle picky eating or food jags

Continue offering a variety of healthy foods without forcing the child to eat.

Where does bone growth occur during adolescence?

Epiphyseal (growth) plates at the ends of long bones.

Why do adolescents need more nutrients?

Rapid growth increases needs for Calories, protein, calcium, iron, and other nutrients.

Peak bone mass

The greatest amount of bone tissue a person develops, usually reached in the late teens to early 20s.

Why do calorie needs decrease with age?

Lower basal metabolic rate (BMR), less muscle mass, and reduced physical activity.

BMR (Basal Metabolic Rate)

The energy the body uses to maintain basic life functions while at rest.

Why do older adults need more vitamin B12?

Reduced stomach acid decreases the body's ability to absorb vitamin B12 from food.

How can lifelong healthy eating prevent chronic disease?

Healthy eating, exercise, maintaining a healthy weight, avoiding smoking, and limiting alcohol lower the risk of heart disease, diabetes, osteoporosis, and some cancers.

Causes of food insecurity in older adults

Low income, limited transportation, social isolation, chronic illness, and physical disabilities.

Meals on Wheels

Provides home-delivered nutritious meals to homebound older adults.

SNAP (Supplemental Nutrition Assistance Program)

Provides money to help low-income individuals and families buy groceries.

Congregate meal programs

Community meal programs served at senior centers for older adults.

Leading cause of iron deficiency in toddlers

Drinking too much cow's milk and eating too few iron-rich foods.

Osteoporosis

A disease in which bones become weak and break easily due to loss of bone density.

Risk factors for osteoporosis

Aging, low calcium intake, low vitamin D, smoking, inactivity, and family history.

Hunger

The physical discomfort caused by not having enough food.