FON100 Final Exam

What happens to vitamins consumed in excess?

Water-soluble get excreted if blood levels rise too high (rarely reach toxic levels)

Fat-soluble build up to toxic levels because they are stored in fat-storage sites for longer periods of time

Functions of Vitamin A

Needed for proper vision (night blindness is a symptom of this deficiency)

Maintains epithelial tissue

Involved in sperm production, normal fetus development, immune response, hearing, taste, growth

Functions of Vitamin E

Protects body against damage from pollutants and other environmental hazards

Neutralizes free radicals that could damage walls of blood vessels (help prevent coronary artery disease)

Helps maintain immune system by protecting white blood cells

Protects lipids and fat-soluble compounds

Functions of Vitamin C

Helps stop free radicals

Works with Vitamin E to block damaging chain reactions

Powerful scavenger of environmental air pollutants (smokers need greater amounts)

Functions of Vitamin K

Essential to blood-clotting system, can be synthesized by intestinal flora

What vitamins are in the Vitamin B-complex

Thiamin, Riboflavin, Niacin, Folate, B6, B12, Pantothenic Acid, Biotin

Functions of Vitamin B-complex

Acts as coenzymes in energy metabolism

Functions of Thiamin

Acts primarily as coenzyme in reactions that release energy from carbs

Plays crucial; role in processes involving the nerves

Deficiency disease: Beriberi

Functions of Riboflavin

Acts as coenzyme in energy-releasing reactions

Helps to prepare fatty acids and amino acids for breakdown

Can be destroyed by ultraviolet rays

Functions of Niacin

Essential in forming a coenzyme needed to produce energy

Can be converted from tryptophan in the body

Deficiency disease: Pellagra

Functions of Folate

Coenzyme participating in DNA synthesis and formation of red blood cells

Deficiency can lead to anemia, certain cancers, neural tube defects (birth defects)

Functions of Vitamin B6

Helps make hemoglobin

Has many roles in protein metabolism

Functions of Vitamin B12

Clears homocysteine from the blood and prevents its toxic buildup

Maintains sheaths on nerve fibers

Needed for building red blood cells

Functions of Pantothenic Acid and Biotin

Synthesizes coenzymes that are active in energy metabolism

Needs are met with varied diet

What vitamins are essential for healthy bones?

Vitamins D, K, and C

What are food sources of Vitamin E?

plant oils, wheat germ, almonds, peanut butter, margarine, nuts, salmon, apricots, avocado

What are food sources of Vitamin C?

citrus fruits, bell peppers, kiwis, mangoes, broccoli, brussels sprouts

What are phytochemicals?

Non-nutritive substances in plants that possess health-protective benefits. Compounds that give plants their brilliant colors.

Which Vitamins can be made from non-food sources?

Vitamin D and Vitamin K

What are the major minerals?

Calcium, Phosphorous, Magnesium, Sodium, Chlorine, Potassium, Sulfur

What are the trace minerals?

Iodine, Iron, Zinc, Copper, Flourine, Selenium, Chromium, Molybdenum, Manganese

What are sources of Calcium?

Milk/Milk Products

Green Veggies

A few fish and shellfish

What are concerns with hypertension?

Increases the risk of heart attacks, strokes, and kidney failure

Referred to as the silent killer

Describe the DASH eating plan in terms of food groups and nutrients

Approaches a diet high in fruits, veggies, whole grains, and low-fat dairy products - also low in total fat, saturated fat, and cholesterol

High in potassium, calcium, and magnesium - low in sodium

Lowers blood pressure, and can be lowered further when paired with sodium reduction

What is osteoporosis?

A calcium deficit during the growing years and in adulthood contributes to gradual bone loss

What are the risk factors for osteoporosis?

Age, Gender: Women are four times more likely to get it

Abnormal absence of menstrual periods/estrogen deficiency

Family history

Race and ethnic backgrounds: British, Northern Europeans, Chinese, Japanese, Mexican, American, etc.

Body build- petite women have less bone to lose than larger-boned women

Smoking and excessive alcohol

Medical conditions

Sedentary lifestyle

What are some examples of activities to help prevent osteoporosis?

Maximize peak bone mass: keeping bones well supplied with Calcium

Consume alcohol in moderation and do not smoke

Exercise regularly - incorporate weight bearing exercises

Women nearing menopause - talk to doctor to see how to slow bone loss

How can you boost iron absorption?

Pair non-heme iron with Vitamin C

Pair with meat, fish, or poultry

Avoid food containing binders that can make absorption of iron more difficult (ex: phylate, fiber, etc.)

Cooking with iron cookware to increase amount of iron in food (doesn’t change absorption)

What are the causes of anemia?

Malnutrition

Low-levels of Iron or RBCs

Low hemoglobin count

Abnormal hemoglobin

What are the functions of fluid and electrolytes

Fluid: transports nutrients to cells and carries away waste, shock absorber around joints and spinal cord, lubricates digestive tract and mucus tissues, helps maintain body temperature

Electrolytes: consists of sodium, calcium, and potassium, critical in maintaining heartbeat (potassium), major role in maintaining water balance and cell integrity (potassium), potassium and sodium have opposite effects in maintaining blood pressure

Define BMI

Body Mass Index - an indicator of health based on your weight in relation to your height

How do you determine fat distribution pattern?

Measure waist circumference

Is your weight affecting your health?

How does your current weight measure up to your BMI?

How do you determine your BMI?

Body’s density = weight/volume

What are the two types of fat distribution and are there any disease risk?

Apple shaped - fat around the abdomen: higher risk of diabetes, hypertension, elevated levels of blood cholesterol and heart disease

Pear shaped - fat stored on hips, thighs, and buttocks

What are the 3 factors that comprise total energy needs?

Basal Metabolism, Physical activity, Thermic effect of food

What factors influence basal metabolic rate?

Increase: growth, height, high thyroid hormone, male gender, muscle mass, smoking, stress, caffeine, fever

Decrease: age, low thyroid hormone, reduced energy intake (fasting, low-cal diet, starvation), sleep (lowest when sleeping)

What is Basal Metabolism?

Energy needed to maintain all the basic physiological processes such as breathing, heartbeat, and other involuntary activities

What are the types of eating disorders?

Anorexia Nervosa

Bulimia Nervosa

Binge-Eating Disorder

Other specified feeding or eating disorder

What are the characteristics of Anorexia Nervosa?

Refusal to maintain a body weight at or above a minimum normal weight for age and height

Intense fear of weight gain or becoming fat, even though they are underweight

Distorted body image

What are the characteristics of Bulimia Nervosa?

Recurrent episodes of binge eating - eating large volume of food in short period of time with a sense of lack of control over eating during episode

Recurrent compensatory behavior to prevent weight gain: self-induced vomiting, misuse of laxatives, etc.

Binge eating and compensatory behaviors that occur at least once a week for 3 months on average

Self-evaluation influenced by body shape and weight

What are the risk factors for eating disorders?

negative self-evaluation, sexual abuse, early childhood GI problems, family problems

What is the difference between hunger and appetite?

Hunger: physiological

Appetite: psychological

What are the characteristics of people who lose weight and keep it off?

Adopted a non-diet approach to weight loss

Set achievable goals

Focus on health rather than appearance

They know their weight

Motivated from within

Social support

Controlled intake of calories, fat, and sugar

Lose no more than a pound or two in a week

What is the kcal needs of pregnant women?

Second Trimester: additional 340 kcals

Third Trimester: additional 450 kcals

What is the recommended weight gain for pregnant women?

Underweight: 28-40 (weight gain rate: 1-1.3)

Normal Weight: 25-35 (weight gain rate: 0.8-1)

Overweight: 15-25 (weight gain rate: 0.5-0.7)

Obese: 11-20 (weight gain rate 0.4-0.6)

Why is folate key in pregnancy?

Reduces recurrence of neural tube defects

Which nutrients may need to be supplemented during pregnancy?

Folate

Iron

Zinc

Calcium

Why has childhood obesity increased

Environmental and Societal Factors (increased consumption of sugar-sweetened beverages, and increased consumption of fast food)

What are concerns associated with obesity in children?

High Blood Pressure

High Cholesterol

Obesity

Iron-Deficiency Anemia

Undernutrition

At what age do you introduce solids and cows milk?

12 months

What are some tips to foster healthy eating patterns?

Do not be concerned with short food lags (when the child wants the same food over and over)

Turn off the TV

Offer healthy food in a relaxed matter; avoid forcing your child to eat

What are the common food allergies?

Adults: shellfish, peanuts, tree nuts, fish, egg

Children: peanuts, milk, shellfish

How do you treat food allergies?

Avoidance of the allergies

Medications to treat symptoms

EpiPens for accidental exposure

What are the nutrients of concern for the elderly?

Calcium

Vitamin D

Vitamin C

Vitamin B6

Vitamin B12

Iron

What is the role of the Older Americans Act?

They provide funding to the Administration on Aging to support various nutrition programs

Intended to improve older people’s nutritional status, help them avoid medical problems, and enable them to continue living independently in communities of their own choice

What is the goal of the Older Americans Act?

Providing:

low-cost, nutritious meals

opportunities for social interactions

nutrition education and shopping assistance

counseling and referral to other social and rehabilitation services

transportation services