HNFE 1004 - study guide

Disordered eating vs eating disorder

disordered eating is a short term mils change in eating pattern while the an eating disorder is a severe clinically diagnosed psychiatric illness

Eating disorders

anorexia nervosa, bulimia nervosa, binge eating disorder

RED-S

relative Energy Deficiency in Sports, a syndrome where inadequate caloric intake leads to impaired physiological functions in athletes, negatively affecting metabolic rate, bone health, and cardiovascular health

Adapting to training

increasing cardiac output, stroke volume, muscle myoglobin levels, and mitochondrial density to improve body’ efficiency

endurance athletes macronutrients

high carbs (7-10g/kg of body weight), moderate protein (1.2-1.4 g/kg of body weight), fats making 20%-35% of their total daily calories

calculating % of carbs and fats

(g of carbs x 4 kcal/g), (g of fat x 9 kcal/g)

strength athletes macronutrients

mod to high carb intake (5-7 g/kg to body weight), higher protein (1.4-2.0 g/kg) and fats 20% to 35% of total calories

converting lbs to kg and Protein calculation

convert lbs to kg by (weight in pounds ÷ 2.2) then (resulting weight kg x protein target)

danger zone for food storage

the temp between 40 - 140 degrees F where perishable foods should not be left for more then 2 hours because of bacteria growth

GRAS list

generally recognized as safe, an FDA designation for food additives that are expert from strict premarket review for history of safe use

Delaney clause

1958 law prohibiting the FDA from approving any food additive that has cause cancer in humans or animals

clean list examples

avocados, sweet corn, pineapples, onion which have the lowest pesticide residues

dirty dozen examples

strawberries, spinach, kale, peaches which tend to have the highest pesticide residues

sustainable agriculture examples

buying locally and seasonally, reducing food waste, practicing crop rotation and eating more plant-based meals to lower environmental impact

food insecurity examples

skipping meals to stretch a budget, relying on cheap, nutrient-poor foods, or experiencing anxiety both undernutrition and over nutrition

Malnutrition

failing health that results from chronic dietary practices that do not match nutritional needs, encompassing both undernutrition and over nutrition

Federal Food Assistance Program

Programs such as the Supplemental Nutrition Assistance (SNAP), Special Supplemental Nutrition Program for Women, infants, and children (WIC) provide monthly assistance to low-income individuals and families

Situations leading to poverty

poverty can be situational, triggered by sudden crises like job loss, divorce, or medical emergencies, or generational, where families lack resources for multiple generations

Healthy food priority areas

previously known as food deserts, these are geographic areas characterized by low income and low access to a supermarket

Kidney reabsorption

ADH signals the kidneys to reabsorb water, while the hormone aldosterone signals the kidneys to reabsorb water

Bone Matrix Minerals

calcium, phosphorus, and magnesium

Collagen synthesis

VitaminC is essential for collagen production, with the minerals iron and copper acting as vital cofactors in the synthesis process

Super Oxide Dismutases (SODs)

two types of SOD enzymes, which act as powerful antioxidant defenses, require the minerals zinc, copper, and manganese

Folate Equivalents Calculations

one dietary Folate Equivalent equals 1 mcg of food folate, 0.6 mcg of folic acid fortified in food, or 0.5 mcg of a synthetic folic acid supplement taken on an empty stomach

Niacin Equivalent Calculation

one niacin Equivalent equal 1 mcg of dietary niacin or 60 mcg of the dietary amino acid tryptophan

Vitamins Reducing homocysteine

folate, vitamins B-12, and Vitamins B-6 work together to metabolize and reduce levels of homocysteine in the blood, which is beneficial for cardiovascular health

Vitamins Binding to transcription factors

Vitamins A a'nd Vitamin D can bind directly to transcription factors within the nucleus of cells to regulate gene expression

Vitamins for the ETC

Riboflavin and Niacin act as crucial coenzymes that deliver electrons to the electron transport chain to produce ATP

AI for fluid

the adequate intake for fluid from beverages alone is 9 cups per day for women and 13 cups per day for men

Vitamins

Vitamins are organic compounds (A, D, E, K, C, and the B-complex) essential for physiological functions like energy metabolism, tissue growth, antioxidant defense, and bone maintenance

minerals

mineral are inorganic elements (calcium, iron, sodium, potassium) required for fluid balance, nerve transmission, enzyme activation, and structural integrity

pregnancy calories

0 extra calories on the 1st trimester, 340 extra calories daily in 2nd trimester, 450 extra calories on the 3rd trimester

breastfeeding hormones

the hormone prolactin stimulates the production of breast Malik, while oxytocin stimulates the let-down reflex to release the milk

cow’s milk for babies

cow’s milk contains too much proteins and minerals for a baby’s immature kidneys to process and lack adequate iron, Vitamin C, and essential fatty acids

breast milk supplements

a vegan mother should ensure adequate supplementation of Vitamin B-12, Vitamin D, iron, and possible calcium and DHA to ensure proper fetal/infant development

food sources not to avoid during pregnancy

pregnant women should confidently consume a balanced diet of pasteurized dairy, throughly cooked meats, and well washed produce, while strictly avoiding unpasteurized items, raw meats, and high mercury fish

toddler portion sizes

a standard rule of thumb for toddler portions is one tbsp of each food group per year of age per meal

teen caffeine requirements

the American academy of pediatrics recommends that teenagers consume no more than 100 mg of caffeine per day

children physical activity requirements

children should engage in a minimum of 60 minutes of moderate to vigorous physical activity every day

acceptable baby food

once an infant is ready for solid food acceptable options include iron-fortified infant cereals, pureed meats, pureed vegetables and fruits