Nutrition Exam 4

Most of the water in the body is where?

intracellular fluid

Major intracellular cation

Potassium

Major extracellular cation

Sodium

Major extracellular anion

Chloride

What hormone is released by the **pituitary** **gland** and what is its function?

Antidiuretic hormone (ADH)

allows kidneys retain water

What hormone is released by the **adrenal gland** and what is its function

Aldosterone

allows kidneys retain sodium, chloride, and water

AI for total water for adult men

15 cups (3.7 L)

AI for total water for adult women

11 cups (2.7 L)

What are minerals

inorganic

needed in small amounts

essential

what vegetable is a really good source of water

lettuce

What symptom of dehydration occurs when 0% < x

thirst, vague discomfort and sense of oppression, loss of appetite, increasing hemoconcentration

How are minerals excreted?

Urine/Urea

Is thirst a good sign of dehydration?

not really but the color of urine is

Water intoxication from ingesting too much water results in what?

hyponatremia- low blood sodium

How much of major minerals are required?

100 mg/day or more

How much of trace minerals are required

Most abundant mineral in the body

Calcium

What affects how much of a mineral is absorbed by the small intestine and the large intestine

bioavailability

What binds zinc and iron and where is it found

phytic acid (phytate)

wheat and other grains

What binds calcium and where is it found?

Oxalic acid (oxalate)

leafy green plants

What binds calcium and iron and where is it found?

Polyphenols

tea, dark chocolate, wine

functions of sodium

* transmission of nerve impulses
* muscle contraction
* absorption of nutrients: glucose and amino acids

Major sources of sodium in the American diet

\-foods purchased in grocery or convenience stores

\-restaurants with fast food or pizza

\-other restaurants

CDRR level suggested by USDA dietary guidelines for Americans for sodium

2300 mg/day

Consequences of excess sodium

hypertension → heart disease and stroke

increased urinary calcium excretion → kidney stones

Major health agencies call for 50% reduction in sodium content in what?

processed and restaurant foods

Functions of potassium

**nerve transmission and muscle contraction**

\
regulates urinary calcium excretion

regulates blood pressure

Recommended intakes of potassium for males? for females?

males- 3400 mg/day

females- 2600 mg/day

Consequences of excess potassium

hypertension → heart disease and stroke

may affect bone health

Function of Chloride

component of HCL in the stomach

Normal blood pressure ranges

120/

elevated blood pressure ranges

120-129/

high blood pressure stage 1 ranges

130-139/ 80-89

high blood pressure stage 2 ranges

140 or higher/ 90 or higher

major risk factors for hypertension

family history

advanced age

African-American ancestry

Obesity

Physical inactivity

consuming excess sodium

cigarette smoking

consuming excess alcohol

type 2 diabetes

What diet is used to stop hypertension? what is it low in? What is it high in?

DASH diet

low in sodium, total fat, saturated fat and cholesterol

high in fruits and vegetables, and low-fat dairy products

Where is 99% of Calcium found in the body

bones and teeth

Functions of calcium

nerve transmission

muscle contraction and relaxation

blood clotting

cell metabolism

Food sources of Calcium

plain yogurt

milk

cheese, mozzarella or cheddar

Recommended intakes of calcium for adults

1000 mg/day

What decreases bioavailability of calcium?

Phytic acid and Oxalic acid

What increases bioavailability of calcium?

eating calcium-rich foods, especially those that contain lactose, other sugars, and protein

Good food sources of phosphorus

meat and dairy

Functions of Magnesium

cofactor for >300 enzymes that use ATP

energy metabolism

good food sources for magnesium

legumes, nuts, seeds, brown rice, whole wheat bread

What is peak bone mass and when does it occur?

present when bones have their maximum strength

ages 25-30

Risk factors for osteoporosis

female

growing older

white or Asian ancestry

family history of osteoporosis

small, thin-boned body frame

Take calcium supplements in doses of what? why is this important?

500 mg or less

the body cannot absorb more than this at one time

Function of iron in the body

oxygen transport in hemoglobin and myoglobin

Where is Heme iron found

meat

what type of iron is more bioavailable

heme iron

Where is nonheme iron found

**plants** (and meat)

mainly enriched grains, vegetables, nuts, legumes

what is the major fact that affects the bioavailability of iron

iron stores and the need for iron

What affects the bioavailability of iron and how?

Vitamin C

enhances the absorption of nonheme iron

Populations at risk for anemia

females and vegans

Microcytic anemia stage 3

iron deficiency anemia

characterized by a lack of red blood cells or red blood cells that do not contain enough hemoglobin

Signs and symptoms of microcytic anemia

fatigue and weakness

Toxicity of iron

Hereditary hemochromatosis

an inherited genetic defect that causes people to absorb too much iron

Good food sources of Zinc

Meat and seafood

What does a deficiency of zinc cause?

delays growth

delays sex organ maturation

Good food sources of fluoride

fluoridated drinking water

Functions of selenium

Antioxidant

Donates electrons

Reactivates vitamin E

Good food sources of selenium

Grains grown in selenium-rich soils

Cereals made with grains grown in selenium-rich soils

Selenium deficiency

Keshan disease-cardiac dysfunction

Leading cancer sites and deaths

Lung cancer

Pescavegetarian diet

milk, milk products, and eggs; fish but no other animal foods

Semivegetarian diet

all except red meats

Lactovegetarian

milk and milk products; no animal flesh or eggs

Ovovegetarian

Eggs but no other animal foods

lactoovovegetarian

milk and milk products and eggs but no other animal foods

vegan

no animal foods

Advantages of vegetarianism

high in

vitamin C, E and folic acid

phytochemicals

fiber

magnesium and potassium

\
low in

saturated fatty acids

Disadvantages of vegetarianism

low in

vitamins B-12, D, and riboflavin

zinc, iron and calcium

omega 3 fatty acids

certain essential amino acids

energy

Vegan diets are often low in

**Vitamin B12**

**Iron**

**Zinc**

high quality protein

riboflavin

calcium

vitamin D

Why should vegetarians eat a varied diet that includes whole grains and legumes

to ensure all essential amino acids are consumed

What is the largest component of energy expenditure

Basal Metabolic Rate (60-70%)

What factors may increase BMR

**muscle mass**

gender

body temperature

more

Components of energy expenditure

basal metabolic rate

physical activity

thermic effect of food

Satiety definition

the feeling of fullness following consumption of food

occurs after eating has stopped

Satiation definition

causes us to stop eating

What hormone promotes intake by increasing appetite, smell sensitivity and promotes energy storate

Ghrelin hormone

What hormone signals brain to decrease intake and causes long term satiety

Leptin hormone

What secretes Leptin

adipose tissue

What categorization is a BMI of

underweight

What categorization is a BMI of 18.5-24.9

healthy weight

What categorization is a BMI of 25-29.9

overweight

What categorization is a BMI of > or equal to 30

obesity

How much of weight differences are attributable to **genetics**

40-70%

Sound weigh loss program has

Control energy intake

Perform regular activity

Modify behavior

What is the most important part of regular physical activity?

duration and regularity

What is chain breaking?

separating behaviors that occur together

What is stimulus control?

altering the environment to minimize the stimuli for eating

What approach recognizes that media, diet industry, and some medical professionals have encouraged preoccupation with body size?

the non-diet approach

What is a principal of the non-diet approach?

Good health is NOT defined by body size

How many pounds per week is steady weight loss

0\.5 - 2 pounds be week

What % weight loss results in decrease in blood pressure etc.

5-10% weight loss

What can occur suddenly with anorexia nervosa

electrolyte imbalances and cardiac arrest which can cause death

How do people with bulimia nervosa present?

**At or slightly above normal weight**

frequently female

frequently successful

recognize their behavior as problematic

turn toward food when faced with problems

9 weeks to birth

Fetus

2-8 weeks

Embryo