HUBI 2002 - Section 9

major minerals

calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium

osteoporosis

a condition in which the body's bones become weak and break easily due to the collapse of the vertebrae

ages 30-35

when does peak bone mass occur?

menopause

what factor can cause a decrease in bone mass in women?

advanced age, alcoholism, steroid use, female gender, white race

high risk factors that correlate with osteoporosis:

chronic thyroid hormone use, cigarette smoking, diabetes, early menopause, sedentary lifestyle

moderate risk factors that correlate with osteoporosis:

black race, long-term estrogen use

protective factors that correlate with osteoporosis

> 50% absorbed

calcium absorption from the following foods: cauliflower, head cabbage, brussels sprouts, kale, broccoli

= 30% absorbed

calcium absorption from the following foods: milk, yogurt, cheese, soy milk

= 20% absorbed

calcium absorption from the following foods: almonds, sesame seeds, beans

< 5% absorbed

calcium absorption from the following foods: spinach, rhubarb, swiss chard

700 and 900 mg

most adults consume _____________________ of calcium a day

1000 and 1300 mg

official dietary guidelines in canada urge people to consume between __________________ of calcium, depending on their age

8 mg/day

DRI-recommended intake for iron for men and women (51+)

18 mg/day

DRI-recommended intake for iron for woman (19-50)

45 mg/day

tolerable upper intake level for iron

chief functions of iron

carries oxygen as part of hemoglobin in blood or myoglobin in muscles; required for cellular energy metabolism

weakness, fatigue, headaches, impaired immunity, pale skin, etc.

symptoms of iron deficiency (anemia)

2300 mg/day

What is the UL for sodium?

4200 mg/day

What is the average sodium intake for men ages 19-30?

2350 mg/day

What is the average sodium intake for women ages 19-30?

75% processed foods, 15% from natural foods, 1-% added.

Sodium intake breakdown

Breads

What is the number one type of food where we are getting added sodium?

Bliss point

The amount of salt, sugar, or fat which optimizes palatability.

Dietary Approaches to Stop Hypertension

What does DASH stand for?

DASH diet

Encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.

- Eat more fruits, vegetables and low-fat dairy foods -- Cut back on foods high in saturated fat, cholesterol and trans fats

- Eat more whole-grain products, fish, poultry and nuts

- Eat less red meat and sweets

- Eat foods that are rich in magnesium, potassium, and calcium.

DASH diet recommendations:

3.7 L

Recommended water intake for men

2.7 L

Recommended water intake for women

Alcohol consumption, cold weather, physical activity, pregnancy/breast feeding, hot weather/humidity, and diseases that disturb water balance

Factors that increase fluid needs: