Test UNO

This is just the stuff from the review, use at your own risk

Population Health

Health outcomes for a group of individuals, including the distribution of such outcomes within the group.

exercise (prevent from jump street)

Give an example of primary prevention

screening (catch early)

Give an example of secondary prevention

mitigate existing morbidity

Give an example of tertiary prevention

Wellness

state of complete physical, mental, and social well being - not just the absence of disease

Health

free from disease of body or mind; poor health; sickness.  Presence of physical and mental health (Illness is the opposite)

encourages populations or groups to engage in healthy activities

Health promotion

activities performed for you, not by you

Health protection

Occupational, Spiritual, Physical, Emotional, Social Health

5 domains of wellness

scurvy

vitamin C deficiency

rickets

Vitamin D deficiency

Carbs, lipids, proteins, vitamins

organic nutrients

water, minerals

inorganic nutrients

ADEK

Fat soluble vitamins

Sodium, Calcium, Iron, Potassium, Magnesium, Chloride (also an electrolyte)

List the minerals - remember green veggies are a good source

carbohydrates (45-65%), proteins (10-35%), and fats (20-35%)

Macronutrients

Iron

What is the most common nutrient deficiency

maintain balance between fluids in vs. fluids out

Ways to prevent hyponatremia

Dietary Reference Intakes (DRIs)

Nutritional standards that expand on RDA values and set standards for nutrients without RDA values.

Recommended Dietary Allowance (RDA)

The daily intake level of a nutrient sufficient to meet the needs of 97-98% of healthy individuals.

Adequate Intake (AI)

The recommended average daily intake level of a nutrient based on experimentation when RDA cannot be established.

Tolerable Upper Intake Level (UL)

The highest daily intake that is unlikely to cause adverse health effects.

Estimated Energy Requirement (EER)

The average dietary energy intake to maintain energy balance, based on several factors.

Acceptable Macronutrient Distribution Ranges (AMDR)

The recommended proportion of energy intake from each macronutrient.

Fruits and veggies matter more

Which diet recommends - increase fruits and veggies to 9 servings a day

DASH

Which diet decreases HTN

Exchange plan

Which diet does this describe - Used for diabetics and based on a caloric goal for a certain number of servings - 6 food groups/exchange list. Exchange lists are based on content of calories, carbs, proteins and fat

GLUCOSE

Disaccharides always have…

glycogen

Animal storage form of carbs

starch

Plants storage form of carbs

produced by the beta cells of the pancreas and promote the transport of glucose into cells as well as stimulating glucose metabolism in the liver

Tell me about insulin

produced by the alpha cells of the pancreas to stimulate the breakdown of glycogen in the liver as well as gluconeogenesis.

Tell me about glucagon

RBCs rely on glucose ONLY for energy. Brain and nervous tissue like glucose the best but will use other things. Glucose is especially important in intense exercise

Role of carbs

colon cancer, heart disease, enhances weight loss, helps with GI issues

Fiber reduces the risk of

14 g/1000 calories

Recommended dose for fiber - normal guy

triglycerides, phospholipids, sterols

Types of lipids

3 fatty acid molecules

triglyceride structure

Glycerol backbone with 2 fatty acids and a phosphate group.

Phospholipid structure (made in house)

NOPE (insoluble in H2O)

Are fats easily digestible

Very dense energy source, energy at rest, Essential for cell membrane structure, nerve cell transmissions, protection of internal organs, and retention of body heat, storage for energy, required for the absorption of ADEK

Role of fats

protect peripheral nerves from injury

Function of omega 3s

CVD and stroke (raises LDL)

Diets high in saturated fats are a risk factor for

HCON (proteins are the main source of nitrogen)

Amino acids contain

cannot be made, must be eaten

Describe essential amino acids

made in house

Describe nonessential amino acids

complete protein

has all 9 essential amino acids in sufficient amounts (high quality).

Incomplete protein

does NOT contain all the essential amino acids.

complementary foods

foods that are used as dietary sources of complementary proteins - rice, beans, peanut butter, etc.

Ultra athletes (Me running my mile at like the slowest pace on the planet)

Who is at risk for protein deficits

Marasmus

severely inadequate intakes of protein, energy, and other nutrients (basically just calories in general) resulting in severe wasting of muscle, stunted growth, stunted brain development, and anemia.

Kwashiorkor

severely low protein intake resulting in weight loss, muscle wasting, edema (distention of the belly), retarder growth and development. (often seen in developing countries)

Sodium, potassium (can affect the heart - torsades if you will)

Positively charged electrolytes (cations)

chlorides, phosphorous

Negatively charged electrolytes (anion)

Heat cramps

muscle cramping is a red flag for

heat exhaustion

Sweating, cold clammy skin, tachycardia, and hypotension are red flags for

Heat stroke

ZERO sweat, dry skin, AMS, and lack of coordination are red flags for

Blood volume, maintain body temp (water has a high heat capacity, sweating releases heat), Protects and lubricates CSF (brain and spinal cord), amniotic fluid (fetus), synovial fluid (joints), digestive secretions allow for easy passage

What is the function of fluid

fluid/electrolyte balance, maintain bp and acid-base balance, nerve impulse transmission, aids in muscle contraction, assist in transport of glucose into the cells

Functions of sodium

consume fluids at the rate of loss

How can we minimize hyponatremia during aerobic exercise

Antioxidant

chemicals that protect cells from damage caused by oxidation by giving up an electron to a free radical

Vitamin E, C, A; Selenium, beta-carotene

Examples of antioxidants

Free radicals (combat with antioxidants)

an unstable atom that has an unpaired electron - highly reactive and can cause damage to molecules in the cell

birth defects, permanent damage to liver and eyes, teratogenic

Too much vitamin A (like from supplements) can cause

night blindness

If you don’t get enough vitamin A →

cortical bone

compact bone, very dense tissues, 80% of skeleton

Trabecular bone

spongy bone, scaffolding inside that supports cortical bone, 20% of skeleton

Calcium (99% in bones)

What is the most abundant major mineral in the body?

regulate blood calcium (promotes absorption and regulates movement in/out of bone)

Functions of vitamin D (found in fortified milk)

bone remodeling

What is critical in maintaining blood calcium levels?

blood coagulation, bone metabolism

Functions of vitamin K

bleeding disorders (newborn, elderly), ecchymosis, epistaxis, oozing from wounds, GU bleeds, hematuria, rectal bleeding

Results of a vitamin K deficiency

repairs bones and teeth; mineral composition of bone (85% in the bones), fluid balance, and ATP, DNA and membrane components

Functions of phosphorus

co-factor for tons of enzymes, muscle contraction and blood clotting, supports vitamin D metabolism, makes up mineral crystals in the structure of bone, required for energy production, oxidation, production of ATP

What is the role of magnesium?

low bone mass, deterioration of bone tissues, fragile bones leading to bone fractures, compaction of bones (decreased height), shortening and hunching of the spine

Characteristics of Osteoporosis

vitamin D, calcium, weight bearing exercise, walking, build up bone levels early in life

Keys to preventing osteoporosis

coenzymes

Vitamins act as

cofactors

Mineral act as

NO

Do vitamins and minerals provide energy?

thiamin, riboflavin, niacin, B6, folate, B12, panthothenic acid, biotin

What are the B complex vitamins

Beriberi

No thiamin means

ariboflavinosis

No riboflavin means

Pellagra

No niacin means

pernicious anemia

No vitamin B12 means

Erythrocytes: RBCs for transporting oxygen through the body 45%, Leukocytes: WBCs of the immune system 0.5%, Platelets: cell fragments that assist in blood clotting 0.5%, Plasma: the fluid portion of the blood 55%

Components of blood

heme

iron that is only found in animal foods (more absorbable)

non-heme

iron that is found in plants (less absorbable)

hypothyroidism, goiter, cretinism (neonates)

Lack of iodine

blocks synthesis of thyroid hormones

Excess iodine (supplement overuse)

Iron-deficiency (microcytic, hypochromic), pernicious anemia (macrocytic - lack of intrinsic factor), Macrocytic anemia (large blood vessels, no B12/folate)

Types of anemia

3rd trimester

When does the fetus gain 75% of its weight

under 5.5 lbs

low birth weight

prior to 38 weeks

Preterm is defined as

25-35

Recommended weight gain for pregnancy IF BMI 18.5-25 (normal)

28-40 lbs

Recommended weight gain for pregnancy IF BMI is less than 18.5 (underweight)

15-25 lbs

Recommended weight gain for pregnancy IF BMI is 25.1-29.9 (overweight)

no more than 15 lbs

Recommended weight gain for pregnancy IF BMI is 30+ (obese)

carbs 130, proteins 60, avoid trans and saturated fats

Macros during pregnancy

increase in the mother’s blood volume, regulate body temp, production of amniotic fluid, combat fluid retention and constipations, and prevents UTI (no sepsis in this house)

Why should pregnant women increase fluid intake to 3 L per day?

needs are higher than that of adult women (adolescents are still growing) and are more likely to have preterm babies and low-birth weight babies

nutritional concerns for adolescent pregnancy

D, B6, B12, calcium, iron, and zinc

Vegan pregnant women should watch their