Nutrition 202 Exam 4 Lynch

dietary suppliment health and education act of 1994 (DSHEA)

Expanded formal definition of dietary supplement, FDA doesn't regulate supplements

Federal Trade Commission - Suppliements

Resposible for monitering the accuracy and labeling of supplements

Does any federal agency regulate supplement quality?

NO

who takes supplements?

Women - pregnancy, elderly, Caucasians - socioeconomic status, higher level ed, athletes, college students - poor diet

What percent of US has taken a supplement this month?

50%

Sports nutrition advice for athletes who work out __ per day

> 1 Hour

aerobic metabolism

Metabolism that can proceed only in the presence of oxygen, sitting, sleeping, uses FATS

anaerobic metabolism

The metabolism that takes place in the absence of oxygen; the principle product is lactic acid, uses CARBS

Benefits of exercise

increase HDL (good cholesterol), lowers resting heart rate, lowers blood pressure, stress management, mainatiain body weight, matinence of muscle mass, bone density

Reccomendation for cardiovascular health

moderate intensity exersize 3-5 days a week

Heart rate range for moderate exercise

(220-age)0.55 to (220-age)0.7

Heart rate range for high intesity exercise

(220-age)0.7 to (220-age)0.85

How many days should you strength train?

>2 non consecutive days per week, MWF or MT-ThF

Energy systems in use during exercise

ATP (creatine) - first 10 seconds -> Anaerobic - first 2-3 mins of exercise, greates lactic acid -> Aerobic - 2 mins to several hours, used fats and carbs for energy

Cori Cylce

created by anaerobic exercise, lactic acid travels through the veins back to the liver where it is converted to pyruvate then glucose then back to the muscle

How often should athletes eat?

Eat small snacks or meals every 3-4 hours to maintain energy

amenorrhea

absence of menstruation

Osteoporosis

A condition in which the body's bones become weak and break easily.

anorexia nervosa

an eating disorder in which an irrational fear of weight gain leads people to starve themselves, voluntary BMI <18.5

bulimia nervosa

an eating disorder characterized by a lack of self control, episodes of overeating, usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive exercise

When do your carbohydrate stores hit a wall?

after 60-90 mins gylocogen stores run low, need to use protein after that

Is protein typically used for energy production?

NO, only in starvation and limited carb supplies

ADMR for fat

20-35%

ADMR for protein

15-20%

carbohydrate loading

Eating simple carbohydrates that have a low glycemic index dor events lasting 90 mins or longer

How much of your muscle contractibility do you lose when dehydrated?

15-20%

Fluid intake recommendations

5-12 oz. every 15-20 minutes under normal conditions, consume 1 L of water per 1-2 lbs of weight lost

Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-V)

Criteria used to diagnose eating disorders, must be diagnosed by a physician or psychologist

purging bulimia

Induce vomiting or take large doses of laxatives to relieve guilt and control their weight

non-purging bulimia

eating a high amount of calories & then relying on periods of severe diet to lose weight

binge eating disorder

significant binge-eating episodes, followed by distress, disgust, or guilt, but without the compensatory purging, fasting, or excessive exercise that marks bulimia nervosa, 1-2% prevelance in the general population

other specified feeding or eating disorder

presentations of an eating disorder that cause clinically significant distress or impairment but do not meet the full diagnostic criteria for any of the eating disorders otherwise identified, ex: friendships fail, inability to preform work

purging disorder

Eating disorder characterized by recurrent purging behavior to influence weight or shape, such as self-induced vomiting, misuse of laxatives, diuretics, or other medications, in the absence of binge eating.

Orthorexia

an obsession with eating foods that one considers healthy

Do eating disorders just effect young people

NO, can affect older people as well, such as post menopausal women and trauma survivors

Most common disorder for men

Binge eating disorder or OSFED, can be alchohol not just food

body dysmorphic disorder

involves excessive preoccupation with an imagined defect in physical appearance and that they are unattractive

female athlete triad

disordered eating, amenorrhea, osteoporosis

treatment of eating disorders

Multidisciplinary Team Approach
-Individual therapist
-Group therapist
-Physician
-Nutritionist
-Psychiatrist

Trimesters of pregnancy

- 1st trimester: week 1-13
- 2nd trimester: week 14-26
- 3rd trimester: week 27-40
13 weeks each

How long is a women fertal every cycle?

24 hours

How long can sperm live in the vaginal canal?

up to a week

How much of pregnancy weight gain is blood?

4 lbs

How much of pregnancy weight gain is fat?

7 lbs

low birth weight

less than 5.5 pounds, likley bc of undernourished mother

Calorie needs while pregnant

DONT NEED MORE DURING FIRST TRIMESTER, +300 during 2nd and 3rd trimester

Protein needs during pregnancy

additional 25 g/day, 100 calories, lean meats, avoid predatory fish

carb needs during pregnancy

> 175 g per day, need fiber too to prevent constipation and hemorrhoids

fat needs during pregnancy

total intake does not change during pregnancy, need more linoleic fatty acids (Omega-3)

Folate needs during pregnancy

50% more, deficiency leads to neural tube defects and spina bifida, nervous system defects

Iron needs during pregnancy

50% more, 27 mg/ day, need iron to make red blood cells for baby, responsible for oxygen delivery and brain development

Calcium needs during pregnancy

RDA does not change, body absoption just doubles, responsible for development of bones and teeth of fetus, calcium turnover in bone increases

zinc requirements during pregnancy

30% more, needed for DNA and RNA synthesis, deficiency can lead to birth defects and poor cognititve function after birth

Who needs prenatal vitamins?

Women who are vegans, smokers, breastfeed, diet, drink, have twins or triplets

Fluid needs during pregnancy

increase during pregnancy, Reccomended intake = 1-1.5 mL of water per calorie consumed, so, fluid should rise ~300mL with the 300 cal increase during last 2 trimesters

Pica

an abnormal craving or appetite for nonfood substances, such as dirt, paint, or clay

edema

puffy swelling of tissue from the accumulation of fluid in hands, feet, and ankles

Pre-eclampsia

When a pregnant woman develops high blood pressure and protein in the urine after the 20th week (late 2nd or 3rd trimester) of pregnancy, can be connected to a calcium deficiency

gestational diabetes

a form of diabetes mellitus that occurs during some pregnancies

macrosomia

High birth weight, ~8.8-9.9 lbs

Caffiene during pregnancy

more than 2 cups of coffee can increase risk of miscarriage, list <300 mg per day

Can you have alcohol while pregnant?

NO, can cause fetal alcohol syndrome

Can you smoke while pregnant?

You shouldn't, chemicals in cigs decrease blood flow to fetus, increased risk of smaller birth weight, miscarriages, preterm delivery

Listeria

food borne illness found in uncooked meats and vegetables as well as unpastuerized milk

Toxoplasma

parasite found in undercooked meat and cat litter

Benefits of breastfeeding

Lose weight faster, build stronger bonds w baby, decreased risk of breast cancer and ovarian cancer, saves money on formula

meconium

first stool of the newborn

Colostrum

a specialized form of milk that delivers essential nutrients and antibodies in a form that the newborn can digest, thinner and yellowish

When do you need to breast feed?

Exclusivley breastfeed for the first 6 months, can feed for up to a year, add on premature time for babies to the end of the year

Caloric needs for breastfeeding

500 cal/day for first 6 months, 400 cal/day for last 6 months

Carb needs during breastfeeding

80g increase from pre-pregnancy requirements

Protein needs during breastfeeding

15-20g increase from pre-pregnancy requirements

iron needs during lactation

decrease

Baby caloric needs

40-50 calories per pound of body weight per day

baby fat needs

50-60% of caloric intake should come from fat

baby liquid needs

1/3 cup per pound, don't give babies cow milk

Which vitamin do babies get a shot of at birth?

Vitamin K

Complementary foods

solid and liquid foods that join breast feeding in normal progression

What can occur if you introduce solid foods before 4 months?

Type 1 diabetes

extrusion reflex

involuntary response in which a young infant thrusts its tongue forward when a solid or semisolid object is placed in its mouth, means it is not ready to eat solid food yet

Bottle mouth syndrome

describes the decay of an infant's teeth caused by constant contact with sweet liquid from a bottle