Nutrition Final

What are the two vitamins that aren't obtained through food?

Vitamin K/Vitamin D

Where is Vitamin K produced?

colonic bacteria in the gut

Where is Vitamin D produced?

skin

T/F: vitamins and minerals don't contain kcals but do play a role in energy creation

true

Describe the origin of preformed vitamin A vs provitamin A

preformed: animal source
provitamin A: plant source

What are the two types of vitamins?

fat soluble and water soluble

Fat soluble vitamins

A, D, E, K

Water soluble vitamins

C, B-complex vitamins

Toxicity more likely with what type of vitamins

fat soluble

Where are fat soluble vitamins stored

adipose tissue

What happens to excesses of water-soluble vitamins in the body? What is this process called?

excreted in the urine - down-regulation

T/F: toxicity of a vitamin or mineral only occurs through supplementation

true

T/F: one food contains all vitamins and minerals

false

vitamins and minerals essential for

life and metabolic funcitons

most abundant mineral in the body (2% BW)

calcium

dairy, fish, veggies, tofu, legumes, nuts

food sources for calcium

osteoporosis, rickets, impaired muscle contraction, muscle cramps

signs of calcium deficiency

constipation, trace mineral absorption inhibited, heart arrhythmias, kidney stones, calcification of soft tissue

signs of calcium toxicity

What percentage of women are at risk for osteoprosis-related fractures over the age of 50

50%

What is the function of Vitamin D?

Acts as a hormone to increase intestinal absorption of calcium; promotes bone and teeth formation

Sources of Vitamin D (3)

fatty fish, sunlight, dairy (fortified)

T/F: beans and lentils not a source of calcium

true

Low PTH, rickets/osteomalacia

vitamin d deficiency signs

Headache, fatigue, diarrhea

vitamin d toxicity signs

essential in the oxidative process and electron transfer, also hemo/myoglobin formation

iron

which type of iron is found in animal vs plant foods?

heme iron = animal
non heme iron = plant

fatigue, iron-deficiency anemia, impaired temp regulation, and decreased resistance to infection

iron deficiency signs

hemochromatosis, liver damage

iron toxicity signs

primary POSITION ion in intercellular fluid responsible for nerve impulse conduction, muscle contraction, acid-base balance, and blood volume hemostasis

potassium

fruits, veggies, dairy, chicken, beef, fish

food sources that contain potassium

loss of appetite, muscle cramps, apathy, irregular heartbeat

potassium deficiency signs (hypokalemia)

inhibited heart functions

potassium toxicity signs (hyperkalemia)

primary POSITIVE ion in extracellular fluid that is responsible for nerve impulse conduction, muscle contraction, acid-base balance, and blood volume hemostasis

sodium

processed foods, canned foods, cured meats, dairy

food sources of sodium

muscle cramps, nausea, vomiting, loss of appetite, seizures, dizziness, shock, coma

sodium deficiency signs (hyponatremia)

What is the key sign of sodium toxicity?

HTN

What percent of Americans are taking vitamin and mineral supplements?

50%

T/F: Its possible to obtain all vitamins and minerals through food

true

What are vitamin and mineral megadoses?

pharmacological doses for experimental treatment (CVD, cancer etc)

How much of our body is water

2/3

What are the adequate water intake levels for men and women?

Men: 3.7 liters/day
Women: 2.7 liters/day

The kidneys control water levels via what two mechanisms?

osmolality and hormones (ADH/RAAS)

common electrolytes (6)

potassium, calcium, sodium, bicarbonate, sulfate, magnesium

How does vasopressin/anti-diuretic hormone become stimulated? What is the result?

increased blood osmolality

increases reabsorption of H20 in kidneys

When does the RAAS system become activated? What is the result?

decreased blood pressure

increases reabsorption of sodium and water

What stimulates natriuretic peptides? What is the result?

increased blood pressure

increases excretion of sodium and water

Sodium is high in our ____ fluids whereas potassium is high in our ______ fluid

extracellular, intracellular

80% of sodium in typical american diet comes from

processed foods

Obese class I vs class II

class 1 = BMI 30-35
class 2 = BMI 35-40

android vs gynoid body shape

android = apple = upper body obesity
gynoid = pear = lower body obesity

what is the essential fat needed for?

functioning of body structures

storage fat found in

subcutaneous fat and visceral fat

biometric impedance analysis (body composition) is based on principle of

resistance to an electric current applied to the body

skinfold thickness measures what

subcutaneous fat

What is the gold standard to assess body composition

DEXA scan

What is anthropometry?

Science related to take measurements of the human body (height, weight, circumference)

What is the ideal waist circumference for a male versus a female?

male =

BMI for underweight

under 18.5

healthy BMI
overweight BMI
obese BMI

healthy 18.5-24.9
overweight 25-29
obese +30

The physiological drive to find and eat food

hunger

The physiological drive to eat that is affected by EXTERNAL factors like social customs, time of day, mood, sight of food etc...

appetite

Satiety (feeling of fullness) and hunger is regulated by

hypothalamus

What is set point theory?

Theory that says our body is programmed to be a certain weight/body composition (our body may resist weight loss/gain)

Mild and short-term changes in eating patterns that occur in relation to a stressful event, an illness, or a desire to modify one's diet

disordered eating

severe alterations in eating patterns linked to physiological changes

eating disorders

What are the three clinically diagnosable eating disorders?

anorexia, bulimia, and binge eating disorder

characterized by severe restriction of intake, inability to maintain body weight, fear of gaining weight

anorexia

recurrent episodes of binge eating at least 2x/week for 3 months with purging, concerns with body weight and shape

bulimia nervosa

regular use of self-induced vomiting, laxatives, diuretics, fasting, or excessive exercise

purging

eating quickly during a binge episode until uncomfortably full, not hungry, eating alone due to difficulty

*no purging*

binge eating disorder

what is the female athlete triad

disordered eating, amenorrhea, osteoporosis

T/F: female athlete triad not a diagnosable eating disorder according to DSM

true

Which body shape is associated with elevated risk for diabetes and cardiovascular disease?

android/apple shape

The eating disorder associated with decreased heart muscle mass, decreased bone density and increased risk for cardiovascular disease is:

anorexia

T/F: appetite is mainly controlled by physiological factors

false; psychological

1 llb body weight = ____ kcals

3500 kcals

positive versus negative energy balance

positive when kcal consumed more than burned, negative opposite

daily weight fluctuations (3-5 llb) could be due to what three things?

highly salted meal, sweating (water weight loss), hormones

Four components that make up our body weight

fat mass, muscle mass, water weight, glycogen stores

What is the safe rate of weight loss for an adult? What does this equate to in terms of a kcal deficit per day?

1-2 llb per week or 1.5% of body weight

500-1000 kcal deficit per day

T/F: overweight/obese adolescents are advised to lose no more than 1 lb/week so that weight loss does not compromise normal growth and development

true

kcal intake below ____ will typically result in a slower metabolic rate as the body is trying to conserve energy (don't go lower than this value)

1200 kcal

For weight loss: aim to maximize losses in ____ and minimize losses in ____

fat mass, lean mass

For weight gain: aim to maximize gains in _____ and minimize gains in _____

lean mass, fat mass

stopping linking things like popcorn at a movie or food at a place is an example of

chain breaking behavior

stimulus control behavior is

altering environment to minimize stimuli for eating (storing snacks out of sight)

what is cognitive restructuring

changes frame of mind regarding eating (ex: sub a different reward instead of eating)

what is contingency management?

prepares for situations that may trigger overeating (food at holiday parties)

What is self-monitoring?

tracks which foods are eaten, when, why, and how one feels

What BMI is indicated for bariatric surgeries (adjustable gastric banding/gastric bypass)

BMI over 40

Athlete wants to lose 15 lbs at the fastest rate possible. How long will it take her to lose 15 lbs safely?

7.5 weeks (1-2 llbs per week is safe)

T/F: essential body fat is naturally higher in females

true

moderate alcohol consumption defined as

1 drink a day for women and 1-2 for men

binge drinking definition

4+ drinks a day for women and 5+ for men on one occasion

alcohol primarily absorbed in the _____ and metabolized in the ______

intestines (80%); liver

Excess alcohol intake is associated with what liver condition?

fatty liver

reduce coronary disease and stroke, decrease platelet aggregation, increase HDL, improved cognitive function

positive effects of moderate alcohol consumption

liver disease, psychological problems, cardiovascular disease, cancer, obesity

negative health consequences associated with alcohol

What property of beer has antioxidant properties/anti-inflammatory properties

Hops

caffeine can be classified as

food, dietary supplement, drug