Studied by 1 person
Thiamin sources
whole grain and enriched grain
Thiamin functions
coenzyme in energy metabolism
nerve system transmission
Thiamin deficiency symptoms
beri beri
edema
muscle wasting
fatigue
confusion
apathy
high risk for alcoholism
riboflavin sources
milk
dairy
riboflavin fucntion
coenzyme
helps make niacin from tryptophan
riboflavin deficiency symtpoms
glossitis and cheilosis
alcoholism
dermatitis
niacin sources
protein rich foods- animal protein
whole grains and enriched
tryptophan
niacin functions
coenzyme
nerve system function
medicinally- lower cholesterol
niacin deficiency
pellagra- 4Ds (dermatitis, diarrhea, dementia, death,
high risk for alcoholism
niacin toxicity
when megadosed s a drug for lowering cholesterol
niacin flush
can cause liver dmg
vitamin B6 (pyridoxine) fucntions
helps make niacin from tryptophan
drug/nutrient interaction
therapeutic use
vitamin B6 (pyridoxine) sources
legumes
M/F/P
nuts and seeds
whole grains and enriched
biotin sources
produced by bacteria in colon but essential
widespread in foods
when does a biotin supplement help w hair and nail growth
when biotin levels are low in blood
folate sources→ folic acid (synthetic name)
green leafy veggies
legumes
avocado
nuts and seeds
oranges
fortified grains
which folate is better absorbed?
synthetic
folate fucntions
coenzyme in DNA synthesis
vital for new cell synthesis
integral for GI function
reduced risk of neural tube defects
activates b12
folate deficiency symptoms
macrocytic anemia
mental status change
depression
high risk for alcoholism
B12 sources
found in all animal products
no plant sources unless fortified
which is better absorbed synthetic/fortified or natural b12
synthetic
B12 functions
DNA synthesis
RBC maturation
myelin sheath integrity
activates folate
B12 deficiency
macrocytic anemia
mental status change
depression
high risk for alcoholism
what happens as you age w absorption of b12?
atrophic gastritis
decreased (HCL) and intrinsic factor
no toxicity for b12 why?
liver can store b12
Vitamin C- water soluble, aka ascorbic acid sources
fruits
veggies
citrus
cantaloupe
kiwi
berries
red/green peppers
Vitamin C functions
collagen synthesis
antioxidant
promotes non heme iron absorption
immune system function
thyroxine synthesis
vitamin c deficiency
scurvy
pin point hemorrhaging
bone softenin
bleeding gums
anemia
prone to infection
skin changes
vitamin A sources
preformed (animal- whole milk, fish, liver, fortified in low fat)
provitamin (plant-beta carotene-- yellow and orange color produced,
fortified cereals
vit. a functions
vision
skin maintenance
reproduction
growth of bone and teeth
immune funtion
antioxidant in form of beta carotene (from food is better vs. supplement)
vit. a deficiency
storage in liver can be up to a year
deficiency rare in US but world wide problem
can lead to blindness
for rhodopsin production
xerophthalmia-- dryness of eyes that can lead to night blindness
vit. a toxicity
non toxic is beta carotene
toxic is preformed animal sources
can cause liver dmg and hair loss
CNS dmg and bone + skin changes
vit. D source
sunlight
liver
fatty fish, eggs, cod liver oil, fortified yogurt and fortified milk, fortified foods
vit. D Functions
increases absorption of calcium in GI tract and reabsorption from kidneys
maintains serum calcium levels
vit. D toxicity
not from sun, from oversupplementation
increases rusk for kidney stones, headache
vit k sources
leafy green veggies
vit. e sources
oil, wheat germ, nuts seeds, veggie oils
vit e function
antioxidant
protects vit A and PUFA in body
protects LDL from oxidation
immune support
vit e deficiency
preterm babies high risk for RBC hemolysis
vit k function
prothrombin and osteocalcin (blood clotting, bone formation)
sodium functions
preservative for frozen foods
sodium sources
frozen meals
canned foods
prepackaged snacks
sodium needs and AI daily recommendation and UL
180 mg needed
AI-- 1,500mg
UL-- 2,300mg
potassium sources
potatoes, spinach, avocado, medium banana, baked potato, white beans, yogurt, fatty fish, orange
potassium AI
4700 mg/day
relationship w potassium and sodium
More processed the food the more sodium (bp increase)and less potassium
Less processed more potassium and less sodium
calcium sources
yogurt, milk, cheese, cereals, spinach, cauliflower
why is calcium and iron in spinach not well absorbed?
oxalate
(bad for absorption) raw in leafy greens, cooked greens is better and higher amt of minerals (iron calcium) cause no oxalate
how can calcium and iron in spinach be better absorbed?
cooked greens cause no oxalate
how is the serum calcium regulated w the help of vit. D and PTH?
release of PTH causes calcium to be pulled out from bone
both PTH and vitamin D increase absorption of Ca from SI
increase reabsorption/decrease excretion from kidneys
what 3 minerals play a role in bone structure?
Ca, Mg, Phosphorus
what does some evidence suggest abt the correlation b/w phosphoric acid in soda and calcium absorption
phosphoric acid found in soda, interferes w calcium
→ excessive soda consumption can hurt bone density
calcium deficiency
rickets in children, osteomalacia in adults-- decayed teeth malformed
calcium servings for RDA
3-4 servings of fortified dairy
what is the function of magnesium w respect to muscles?
helps relax muscles
what two interventions can magnesium sulfate be used for?
helps constipation and cuts bruises and relax muscles
what are the sources of heme and non heme iron?
(non heme are plant sources (legumes ex.) (Egg not good for heme) other animal products sources for heme
which source of iron is better absorbed?
Heme better absorbed
What vitamin helps with absorption of non-heme iron?
vit. c
What is the main function of iron?
Helps make hemo and myoglobin
What is the term for iron-deficiency anemia and what are its characteristics and symptoms?
microcytic hypochromic anemia
→ involves palor, fatigue, weakness, hyperactivity
How is iron easily stored in the body? Is it easily excreted?
Stored in liver and other organs not readily excreted
what is the role of iodine w respect to thyroid gland?
Helps make thyroid hormones (t3 t4)
help make thyroid gland to function properly
what can a deficiency iodine increase the risk for?
Can cause goiter → enlarged thyroid gland
what are good sources of iodine?
Iodized salt
what are the imp. functions of zinc in terms of sexual maturation?
Helps produce sex gonads
what is the relationship of zinc w respect to colds, pressure wounds, and smell and perception?
Optimize smell and taste, not prevent cold but decrease cold length can also help heal pressure wounds
what can a deficiency of zinc increase the risk for?
Can increase risk for dwarfism
what condition is caused by excessive fluoride intake and what pop. is at high risk?
fluorosis → cosmetic issue of teeth not detrimental
children under 8 are most at risk
what is the main function of chromium
Coenzyme in optivating insulin
increases insulin sensitivity
decreasing insulin resistance
maintains blood sugars
when are chromium supplements helpful for type 2 dm?
Only when found low serum lvl in bloo
define energy balance and how does it related to body weight in terms of negative, neutral and positive
the relationship b/w the amt of energy input and the amt of energy output
negative→ calorie output is exceeds calorie intake=weight loss
neutral→ calorie intake is = to calorie output, no weight change
positive→ calorie intake exceeds calorie output= weight gain
what are the four sources of energy intake
carbs (4cal/g), protein (4cal/g) , fats (9cal/g), alcohol (7cal/g)
what are the three sources of energy expended
BMR (basal metabolic rate)
thermic effect of food TEF
PA physical activity
what is the relationship of aging w respect to BMR, LBM, fat tissue, weight gain after 30
bmr decrease
lean body mass decrease
fat tissue increase
1 lb per yr after 30
define the dif. levels of PA
sedentary, light, moderate, high activity
sedentary→ typical desk worker, sleeping, sitting all day
light→ less than 2 hrs
moderate→gym 3x/week, not rlly sitting
high activity→ sports, manual labor, runner
how do each factor affect BMR
decreases
growth increases
physiological stress ?
abnormal thyroid regulation hypo→slow, hyper→fast
fever increase
height increase
extrem temps increases
starving, fasting, malnutrition decreases
weight loss from calorie deficit decreases
smoking nic increases
caffeine increases
medication depends on med
how does weight statistically correlate to health
idk
define and calculate BMI and categories of BMI
bmi is body mass index
categories:
what are the pitfalls of BMI
does not take into account gender, LBM-muscle, bone and water and fat composition
what does research recommend w respect to BMI for the asain pop.
lower cutoff point
body distribution in terms of male and female numerical references
females >35 in.
males >40 in.
= higher chances of mortality and comorbidities
what is the difference b/w visceral and subcutaneous fat
Visceral more toxic and detrimental fat is at wasit visceral @ waist and butt
what is the difference b/w pear and apple shaped in terms of health risks
pear shaped less detrimental
what are the 6 potential causes of obesity
calories
set point theory: whatever body weight is currently at is where the bod wants to stay
hormones
behavior
genetics
obesogenic envorni
what are the 6 factors of an obesogenic environment
accessibility to food
increased snack consumption
food budget allotment
portion sizes
labor saving devices
increased sedentary behaviors
what are the potential complications of obesity
comorbidites like cancers, osteoarthiritis, hypertension
what are the 5 stages of change under the transtheoretical model
pre contemplation
contemplation
planning
action
maintanence
what stages should the client not be in to receive effective counseling
pre contemplatin and conteplation
what is the dif. b/w ideal and reality of treatment
ideal-m healthy bmi (18.5-24.9)
reality- sustain a weight loss that is 3-5%of initial body weight
A sustained weight loss of 3-5% will decrease the risk of what parameters?
death idk
16. How is prevention of additional weight gain an active intervention?
17. Know the 3 parts of the lifestyle approach for weight management.
change diet, PA, behaviour change
18. What does the NIH recommend for weight loss with respect to a low calorie diet (LCD)?
men- 1500-1800 cal/day
women- 1200-1500 cal/day
19. What is a VLCD?
800 cal/day
supervised liquid diet
20. In regards to the types of macronutrient diets, what does the research suggest about the best outcome for weight loss?
21. What does the research suggest about the effectiveness of portion control, eating frequency, breakfast, eliminating SSB and meal replacements in terms of weight loss?
22. Know the benefits of exercise.
23. Know the optimal recommendation for maintaining weight loss.
. Know and understand the following behavior modification strategies: self-monitoring, goal setting, stimulus control and problem solving
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