NDSF 100 Final Exam

Describe fluid needs and the recommendations/rationale for fluid intake before, during, and after exercise.

- For every pound of water lost in exercise, need 2 cups of water -drink 1/2 c of water every 15 min - maintain hydration before and at all times 13 cups in men, 9 in women

State the AMDR for protein. Calculate an individual's recommended protein intake (DRI).

AMDR = 10-35% DRI Recommended Intake: 0.8 g protein/kg body weight/day Women: 46 g/day; Men: 56 g/day

Describe the components of energy expenditure and the factors that affect BMR.

Age (higher in youth and lower in old age) **Height (higher in tall people) **Growth (children and pregnant women have higher BMRs) Body composition: (more lean tissue = higher BMR) **Fever (raises) **Stress (raises) Heat or cold (raises) Fasting/starvation (lowers) Malnutrition (lowers) Thyroxine (more = raises) Thermic effect of food/Digesting food (5-10%), exercising (25-50%), and BMR (50-65%)

Identify toxicity problems, if any, for each vitamin.

too much Vitamin A: hair loss, rashes, bone abnormalities, fractures, liver failure Vitamin D: raised blood calcium, nausea, fatigue, back pain, irregular heartbeat, increased urination and thirst Vitamin E: can result in prolonging of blood clotting—rare Vitamin K: jaundice (rare except in infants and pregnant women) Vitamin C: digestive upsets

Identify U.S. populations at risk for mineral deficiencies and excesses.

too much sodium too little iron, potassium, and calcium

Describe food intake recommendations for athletes, including pre-game meals.

- Pre-game meals should be high in carbs, low in high-fat meats, cheeses and milk products; high fiber foods such as whole grain breads and cereals and vegetables also,However, if an athlete has a micronutrient deficiency or consumes a low-calorie diet, he/she might benefit from a supplement. Pre-menopausal female endurance athletes are especially at risk for iron deficiency anemia because of menstruation and physiological changes occurring during an endurance activity. for 150 lb athlete 1 hour before exercise: 200- calorie meal 30 g carbs 1 small peeled apple 4 saltine crackers 1 tbs reduced fat peanut butter digest fast! 1-2 hours before exercise : 500- calorie meal 90-g carbohydrate 1 medium bagel 2 tbs jelly 1 c low-fat milk 2-3 hours before exercise 800- calorie meal: 135 g carb 1 large restaurant-style burrito, with - 12-inch soft flour tortilla - Rice - Chicken - Black beans - Pico de Gallo (fresh tomato sauce) - 14 ounces of lemonade

Identify benefits of breastfeeding for mother and child.

- Psychological - Nutritional - Maternal(no equipment, no period/ovulation lower risk type 2 diabetes, less risk of hypertension, less risk of breast or ovarian cancer, better bone mineralization, better return to weight) - Infant (best nutrition, anti inflammartory and anti bacterial, protects against asthma, obesity, allergies, better immunity, better cognitive development, less gastrointestinal illness and less neonatal deaths)

Describe developmental indicators that an infant is ready for solid foods.

-depends on babys needs, ie. allergies (check 2-3 days after a food introduced) -can swallow -opens mouth -shows when full -sits up straight -uses palm to pick up objects

Identify the current DRI and Dietary Guidelines for Americans recommendations for carbohydrate intake.

130 g of carbs/45-65% of cal

Identify the recommendations for fat intake from the Dietary Guidelines for Americans, the USDA Food Pattern, and the AMDR (Acceptable Macronutrient Distribution Range).

20-35% of daily calories or 45-75 grams for a 2000 calorie diet

Describe how the physical changes of aging affect nutrient needs, and describe the obstacles to good nutrition for aging people.

As people age, need more Vitamin D (bones) and Vitamin B12 (nerves) and Calcium (bones) Need less Vitamin A What also happens is they get constipated, digestive issues, abnormal glucose metabolisms because the pancrease secretes less insulin and cells respond less to it, also get tooth loss maybe gum disease can choke, lower body energy requirements too DETERMINE Disease Eating Poorly Tooth loss or mouth pain Economic Hardship Reduced social interaction Meds, multiple medication Involuntary weight loss or gain Needs assistance Elderly person

Define atherosclerosis and identify dietary, lifestyle, and blood lipid levels that are helpful or harmful for cardiovascular disease risk.

Atherosclerosis: hardening of the arteries caused by an accumulation of soft, fatty streaks that gradually enlarge and become hard plaque along the inner walls of arteries. Theses plaques trigger hypertension and abnormal blood clotting that leads to heart attacks or strokes. A diet high in trans and saturated fat contributes to this. Inflammation also involved. High LDL, cholesterol, hypertension, diabetes, toxins from cigarette smoking, obesity or certain damage to arteries. Risk factors include: old, a guy, genes, high LDL, low HDL, high triclycerides, HBP or high blood pressure, obesity esp. central HEALTHY LEVELS: LDL < 100 HDL > 60 BMI 18-24 BP < 120/ < 80 Atherogenic diet, exercise, Mediterranean diet, fish oil (omega-3) are all helpful to avoid heart disease hypertension more than or equal to 140/90 prehypertension is 120/80-139/89 healthy is less than 120/80 lowering saturated fat intake has the biggest dietary impact in reducing cardiovascular disease risk. benefits of omega-3 fatty acids, the benefits of physical activity, and the impact of blood lipids (e.g. the lipoproteins) on health, as these behaviors also help to lower cardiovascular disease risk.

Describe BMI and other ways to assess weight, body composition, and fat distribution, and identify their limitations. Interpret BMI & waist measurements to assess chronic disease risks.

BMI = body mass index <18.5 (Underweight) 18.5-24.9 (Healthy weight) 25-29.9 (Overweight) 30 or higher (Obese) Waist circumference: (central obesity, or visceral fat, is associated with more chronic health risks than subcutaneous fat. Men: 40 inches or more; Women: 35 inches or more

Explain the benefits of fitness and the guidelines for physical activity.

Benefits: improved body composition and adipose tissue distribution. Improved bone density Enhanced resistance to colds and other infectious diseases Lower risks of some types of cancers More efficient circulation and stronger lung function Reduced risk factors for cardiovascular disease Lower risk and improved management of type 2 diabetes Reduced gallbladder disease low Er incidence and reduced severity of mental anxiety and depression Longer life and higher quality of life in the later years. Guidelines: Every day Integrate activity into your day: walk a dog, take the stairs, stand up whenever possible. Stretching exercises lend flexibility for activities such as dance, but minutes spent stretching do not count toward aerobic or strength activity recommendations. 5 or more days/week Perform a minimum of 150 min of moderate-intensity aerobic activity each week by doing activities like brisk walking or ballroom dancing: 75 min per week of vigorous aerobic activity, such as bicycling (> 10 mph) or jumping rope; or a mix of the two ( 1 min vigorous activity = 2 min moderate activity). 2 or more days/week Perform muscle-strengthening activities that are moderate to high intensity and involve all major muscle groups Avoid inactivity Limit TV or movie watching, leisure computer time.

Describe appropriate feeding and eating practices related to children's developmental levels, growth patterns, and circumstances.

Between 1-3 years old, need 30-40% fat 4-18 years old, need 23-35% fat Dont put overweight kids on a diet,

Describe how microbial food poisoning can be prevented and identify foods that are particularly troublesome.

CLEAN hands and cooking surfaces, SEPARATE food to prevent cross-contamination, COOK meats to proper internal temperature, CHILL cold foods cool enough Ground meats, stuffed poultry, eggs, seafood, raw milk are particularly troublesome

Identify the major food sources of calcium, magnesium, sodium, potassium, iodine, iron, and zinc. Identify factors that affect absorption of iron.

Calcium- cheddar cheese, milk, tofu, sardines with bones, turnip green, whole grain waffles, yogurt Magnesium- spinach, bran cereal, black beans, sunflower seeds, yogurt, soy milk Sodium- Processed foods (dry soup, fast food and frozen dinner, canned soups, pasta, cold cuts, cheeses, pudding, canned veggies), salt, brined foods, condiments, and some lower less processed foods like milk and scallops Potassium- bananas, spinach, cantaloupe, almonds, avocadoes, butternut squash, lima beans, baked potato, wild salmon, orange juice Iodine- seafood, milk products Iron- clams, beef steak, enriched cereal, spinach, navy beans, swiss chard, black beans, beef liver Zinc- meats, shellfish, poultry, milk, milk products some legumes and whole grains Hepcidin, iron-regulating hormone, secreted by liver, limits iron absorption from small intestine and controlling its release from body stores. More iron in blood triggers this hormone, less iron suppresses it. Heme, found in meat, and nonheme, in plants and some in meats. Meat,fish, poultry have peptide factor that increases absorption of nonheme iron from other foods. Vit. C also helps So, real animal meat has nonheme and heme and helps absorb nonheme from other foods. . Inhibitors: tannins of tea and coffee, calcium and phosphorus in milk, phytates in FIBER of legumes and whole-grain cereals. lactate DOES NOT

Identify the consequences of high intakes of calcium, sodium, fluoride, and iron and describe the conditions under which they occur.

Calcium- excess is excreted and wasted, may elevate blood calcium, calcification of soft tissues and kidney stone formation Usually occur with supplemental doses Iron- fatigue, joint pain, ab pain, damage to organs, cancers on colon and rectum, mental depression, skin pigmentation Fluoride- too much discoloration of teeth (fluorosis) Also, bone malformations, hardened ligaments, dense but weak bones Happen to people in industrial sources or too much toothpaste Sodium- increases calcium excretion (compromise bone integrity), also high intakes correlate with hypertension, heart disease and stroke. Damage linings of blood vessels. Most Americans eat way more sodium than they need

Identify the major functions of calcium, magnesium, sodium, potassium, iodine, iron, zinc, selenium, and fluoride.

Calcium: Principal mineral of bones and teeth. Muscle contraction and relaxation, nerve functioning, regulation of cell activities, blood clotting, blood pressure, immune defenses Magnesium Bone mineralization, building of protein, enzyme action, muscular function, nerve transmission, immune function, maintenance of teeth Sodium (electrolytes) maintain normal fluid balance and acid-base balance in the body. Critical to nerve impulse transmission Potassium Facilitates reactions, making of proteins; fluid and electrolyte balance; cell integrity; nerve transmission; contraction of muscles, like the heart Iodine Thyroid hormone thyroxine; helps regulate growth, development, and metabolic rate Iron Protein hemoglobin; carries oxygen in the blood, part of protein myoglobin in muscles; delivers oxygen to the body which is needed for muscle contraction; necessary for energy Zinc Hormones; makes genetic material and proteins, immune cell activation, transport of Vitamin A, taste, wound healing, sperm production, fetal development Selenium Antioxidant; spares vitamin E Fluoride Helps form bones and teeth; strengthens enamel; resists decay on teeth

Define complementary and alternative medicine and state possible benefits and risks.

Complementary medicine + alternative medicine: group of diverse medical and health-care systems, practices, and products that are not considered to be a part of conventional medicine (ex. Acupuncture, biofeedback, chiropractic, faith healing) Benefits: placebo effect, prevent or cure diseases or relieve symptoms Risks: often lack evidence for safety or effectiveness Complementary - a non-mainstream practice/product is used TOGETHER w/ conventional medicine eg. natural products, deep breathing, yoga/tai chi/qi gong, meditation, massage Alternative - a non-mainstream practice is used IN PLACE OF conventional medicine Integrative - incorporating complementary approaches into mainstream health care

Describe major food processing techniques and home storage and preparation practices. Explain their effects on foods.

Dairy→ pasteurization Irradiation→ ionizing radiation to reduce insect infestation or microbial contamination Modified atmosphere packaging (MAP) → vacuum packaging to reduce O2 inside a package High pressure and ultrasound→ compressed water to create intense pressure for applesauce, avocado, deli meats, OJ, U/S -- high-energy shockwaves through water to dislodge pathogens from small crevices of leafy greens Antimicrobial wraps and films-- can protect food from oxidation spoilage and bacterial growth irration reduces bug contaminants, ultrasound and high pressure makes better applesauce and deli meats, u/s gets the leafy greens clean, wraps and films can protext from spoiling

Identify recommendations regarding childhood obesity.

Dont put them on a diet. Characteristics: male, older, African American or Hispanic, sedentary, have parents who are obese Appropriate food portions, set meal times, meal plan/cook together, set a good example, limit fruit juices, desserts, involve in active play, limit electronic time

Describe the characteristics and consequences of eating disorders and the female athlete triad.

Eating disorder -> amenorrhea -> Osteoporosis weaker bones!

Identify changes in nutrient needs (for energy, protein, folate, and iron) during pregnancy.

Energy - 2nd trimester need extra 340 calories a day, on the 3rd trimester need 450 calories a day NOTHING on the 1st Protein - need 25g per day more Folate - 400 mcg more daily, needed within first 28 days of conception, super important B12- those who eat meat, eggs, milk dont need supplement, need it for cell replication rememba Iron - need more blood for mama and placenta and fetal necessities. IRON ABSORPTION ALMOST TRIPLES WHEN PREGO. about 30 mg more a day is reccomended.

Describe the body's metabolic response to feasting, fasting, and chronic fasting.

FEASTING Protein from food broken down to amino acids to replace lost body protein or to build new muscle. Excess of amino acids have their nitrogen removed and are either used for energy or converted to fat or glucose. Carbs are broken down to glucose and used for energy. Excess is stored as glycogen or fat Fat broken down to glycerol and fatty acids then used as energy or stored as body fat. FASTING Goes on glycogen stores from liver. The nervous system and brain need glucose to function. The body cannot convert fat to glucose, so it converts protein to glucose. CHRONIC FASTING: Fortunately the body adapts and starts a process called ketosis. It begins to convert fat into ketone bodies that fuel the brain, reduce glucose needs, and spare protein breakdown.

Identify the key differences between fat-soluble and water-soluble vitamins.

Fat soluble can be stored in fat. They need a protein carrier. Not excreted Toxicity are possible Needed in periodic doses.

Identify risk factors for osteoporosis and recommendations for prevention and treatment.

Female gender, sedentary lifestyle, old age, small frame, race, family history of osteoporosis or fractures, estrogen deficiency, alcohol abuse and smoking, diet inadequate in calcium and vitamin D, diet excessive in protein, sodium, and caffeine

Identify the benefits of fiber, its mechanisms, recommendations for intake, and food sources.

Fiber -- human enzyme that cannot digest them Soluble fiber: Readily dissolve in water, viscous, easily fermented in colon (barley, oats, apples, citrus, legumes, veggies) Insoluble fiber: Do not dissolve in water, not viscous, poorly fermented, benefit digestive tract health (brown rice, fruits, legumes, cabbage, carrots, wheat bran, whole grain) DRI- 14 g per 1000 cal Men (38 g), women (25 g)

Describe the different types, structures, and functions of lipids including fatty acids.

Glycerol is a tryglyceride there are saturated and unsat fatty acids from tryglycerides then there are monounsat (canola and olive, one double bond) and polyunsaturated (double bond) which is omega 3 and 6 (plant oil) phsopolipid, sterol and trgyliceride are the different lipids.

Characterize foods in terms of protein amount and quality and also identify proteins that are complementary.

High quality proteins: (complete proteins all come from animals) Meat, fish, poultry, cheese, eggs, milk Low quality proteins: Legumes, Vegetables, Grains

Define hypertension, and identify dietary, lifestyle, and blood pressure levels that are helpful or harmful for hypertension.

Hypertension is chronically high blood pressure. more than 140/90 is unhealthy! one or both of numbers. DASH stops hypertension. rich in fruits, veggies, nuts, whole grains, low fat milk. and low fat helps lower inflammation and cholesterol.. Also, need to control weight, even 5-10% weight loss lower blood pressure. Physical activity Less sodium More potassium Dont drink

Describe the processes of digestion (mechanical and chemical), absorption, transportation, and storage of nutrients.

INSULIN LOWERS BLOOD SUGAR GLUCAGON RAISES IT GLYVOGEN IS WHAT ATHLETES NEED AFTER DELPLETING IT FROM THEIR LIVER. ITS A POLYSACCHARIDE. IN STARCHES AND FIBERS. GLUCOSE WITH FRUCTOSE MAKE SUCROSE GLUCOSE AND GLUCOSE MAKE MALTOSE GLUCOSE AND GALACTOSE MAKE LACTOSE AND

Identify the temperature danger zone and safe temperatures for refrigerators and freezers and for cooking foods.

Keep fridge at 40 degrees F or lower Keep freezer at 0 Cook steaks and fish to 145 degrees Cook poulty to 165 Cook ground meat to 160 (REMEMBER ground meat is pretty yucky) Meals should get to 160 degrees Danger zone is between 40-140. Can only stay here for less than 2 hours. and only 1 hour when its higher than 90.

Describe the structure of proteins and explain why adequate amounts of all the essential amino acids are required for protein synthesis.

Long strands of amino acids linked together by peptide bonds. Strands are attracted to each other by hydrogen bonds, they are often in a spiral shape

Identify the dietary recommendations for carbohydrates, fats, protein, vitamins, and minerals for physical activity.

Meet but dont exceed calorie needs. Consume adequate additional calories to support training and performance and to achieve or maintain optimal body weight. Calorie deficits for weight loss, when needed, should begin in the offseason or early in training; calorie deficits can impede performance Need 45-65% from carbs, AT LEAST 130g to prevent ketosis FOR MODERATE OR VIGOROUS EXERCISE OF 1 - 1.5 HRS have 20-6 grams of easy to digest carbs per hour FOR MODERATE OR VIGOROUS EXERCISE OF >1.5 HR; MULTIPLE DAILY COMPETITIVE EVENT: OR HIGH INTENSITY WEIGHT TRAINING Post-exercise: you depleted glycogen so need to recover with adequate carbohydrate at the next meal(1-3 hr after exercise) Protein 10-35% per day, which would be 0.8g divided by kg of your weight per day Performance Nutrition Recommendation: Recommendations vary from 1.2 to 1.7g/kg/day of ideal body weight Most U.S. diets supply sufficient protein for muscle growth and maintenance for most athletes. Dont really need supplements. Postexercise: consume sufficient high-quality (meat!) protein at meals and snacks to facilitate and support muscle protein synthesis Food is the preferred protein source FAT 20-35% keep sat fat to 10% and keep trans low Performance Nutrition Recommendation: Follow DRI recommendation Nutrient: Vitamins & minerals DRI recommendations: Meet the DRI recommendations with a well-planned diet of nutrient-dense foods

Define the components of monosaccharides, disaccharides, polysaccharides, and identify food sources of digestible carbohydrates.

Monosaccharides: One sugar molecule Glucose, fructose, galactose Fruits, milk, and vegetables Disaccharides: two sugar molecules: Sucrose → glucose + fructose suco needs sugar and fruta Maltose → glucose + glucose malt needs extra sugar Lactose → glucose + galactose is weird and needs sugar and the galaxy Polysaccharides: Multiple sugar molecules Glycogen Starches and fibers

Describe protein digestion, absorption, and metabolism.

Most of the action starts in the stomach where the proteins are untangled Smaller pieces of the protein travel to the small intestines. Small intestine absorbs the small proteins and the are pumped through the blood to the cells Amino acids are used to build more protein strands

Describe lipid digestion, absorption, and transport in the body.

Mouth: Except for milk for infants, saliva has little importance Stomach: Cannot completely disperse fat so there is little digestion here Small Intestine: Bile(from liver) is used as an emulsifier to combine water and fat Pancreas: Sends fat digesting enzymes to break fat down into absorbable pieces. The bile leads the fat to the absorptive surfaces of the intestinal villi which extracts the lipids Small chain fatty acids and glycerol can be absorbed into the bloodstream however long chain fatty acids must be converted to lipoproteins (chylomicrons) to be absorbed.

Describe ways to manage nausea/vomiting, heartburn, and constipation during pregnancy.

Nausea - Get up slowly - Eat dry toast/crackers - Chew gum - Suck on hard candy - Eat small, frequent meals - Avoid strong odors Constipation -Eat fiber -Exercise -Drink 8 cups of water -Defecate promptly -Laxatives only as directed by physician Heartburn -Eat slowly -Chew food thoroughly -Small, frequent meals -Drink between meals -Avoid spicy or greasy foods -Sit up while eating -Wait an hour after eating before lying down -Wait 2 hours after eating before exercising

Describe the nutrition needs and eating patterns of adolescence and ways to improve nutrient intake.

Need more calcium and Vitamin D, also more iron for both girls (menstruation) and guys (body mass) Parents can be good gatekeepers and keep good food around Need nutritious snacks because 1 fourth comes from it

Describe how genes and nutrition interact and the current reality of using genetic testing to assess an individual's disease risk.

Nutrigenomics - effect of DIET on expression of GENES ----(gene mutation, expression, programming) Brown, lean mouse was given vitamin B which silenced the gene to produce fat (yellow mouse) Nutrigenetics- how GENETICS affects of DIET (metabolism) Currently, there are arguments for and against genetic testing, even though there is evidence that testing could help people with knowledge about their own disease risks

Identify the benefits of family meals.

Nutritional benefits: Better intake of fruits and veggies, grains, and milk Better food quality and awareness of what's being eaten Other: Strengthen family relationships Establish traditions Provide children sense of security Save money Teach skills and values Help establish good eating and nutritious practices Improve grades in school Social benefits

Summarize pros and cons of "organic" foods and GMOs.

PROS to GMO - more crops, pest resistant, produce look way supposed to PROS to ORGANIC - organic is more environmentally friendly CONS to ORGANIC -not really more nutritious - spoil faster - pricey - contmaination

Explain why plant oils are hydrogenated and describe the health implications of trans-fats.

Plant oils are hydrogenated by adding hydrogen bonds to the carbon bonds. Benefits are that oil becomes somewhat more solid, thus it spreads on food better than oil, makes baked goods flaky and tender, and adds reduced rancidity and increased shelf life. When hydrogenation forms trans-fats they can increase risk for heart disease and destroy essential fatty acids

Describe the general process by which a cancer develops, and identify dietary and lifestyle factors that are helpful or harmful for cancer risk.

Promotes: Obesity, lack of physical exercise, alcohol, fat, red meat, processed meat, burnt food, fried foods, iron contribute to cancer Prevent: plant-based foods, avoiding processed food (especially processed meats), aim to meet nutritional needs without supplements fiber, folate, whole grains, calcium, nuts, cruciferous vegetables, legumes, antioxidant vitamins Caloric effect-- reduced caloric intake reduces cancer from genes How cancer develops: Carcinogen gets into a cell, as it damages cell gene material, accelerated by promoters that stimulater cancer cell growth, metastasis spreads through blood and lymph, and starts to disrupt normal body functions

Describe the risks, if any, of pesticides, animal drugs, and environmental contaminants.

RISKS OF PESTCONTROL - pollution to water and air, in large quantities can be hazardous and can harm babies. also make resistnt bugs RISKS OF DRUGS FOR ANIMALS - contribute to antibiotic-resistant bacteria. Growth hormone rbST is not harmful to humans Food contaminant is dangerous because of bioaccumulation when toxicity can build in the animals that we eat and the animals they ate (fish in the sea). everybody eating eachother.

Distinguish between refined, enriched, and whole-grain foods and identify examples of whole grains.

Refined: bran, germ, and other parts of whole grain is removed, low in fiber, enriched with vitamins per US regulations Enriched/fortified: addition of nutrients to a refined product (thiamin, riboflavin, niacin, folate, iron) Whole-grain: entire whole grain used, no refined grains added (oats, corn, whole wheat)

List and describe the roles of protein in the body and explain nitrogen balance.

Roles Structure: such as muscle, tendons, ligaments, scar tissue, bones and teeth, hair, fingernails, and in blood clotting Regulation: processes involving enzymes, antibodies, hormones, maintaining fluid and electrolyte balance to prevent edema, transport nutrients, nerve impulse transmission Energy: can be generated from protein consumed, especially if consumed in excess quantities or if need by the cells to maintain cellular processes Nitrogen balance : a clinical tool used to estimate the amount of nitrogen (and indirectly protein) consumed in the diet versus the amount excreted in body. Positive nitrogen balance: uses more nitrogen than excreted in body Negative nitrogen balance: excretes more nitrogen then uses Nitrogen equilibrium

Describe the causes and consequences of childhood malnutrition.

Severe Acute Malnutrition: Current or recent Chronic Malnutrition: Long term Physical Features Severe Acute Malnutrition: Rapid weight loss wasting (marasmus: underweight or height, small upper-arm circumference) Edema (kwashirokor) Chronic Malnutrition: S tunting (short for age)

Summarize healthy strategies for achieving and maintaining healthy body weight.

Slow rate of weight loss, ≤2 pounds/week or 5-10% of baseline body weight within 6 months Weight loss should be maintained MyPlate/Dietary Guidelines for Americans 2015-2020 & principles of a nutritious diet (ABCMV) should be used. Some randomized clinical trials have suggested the Mediterranean or DASH eating plans may aid in weight loss endeavors. Promotes a healthy relationship with food - food groups should not be eliminated or any particular food(s) should not be considered "taboo" to eat. Increased physical activity (more to come about this in Lesson 10 - be sure to pay attention to the current recommendations).

Describe carbohydrate digestion and absorption and the body's use of glucose.

Starch and disaccharides are broken down first into monosaccharide Starch: the largest of digestible carbohydrate molecules require the most extensive breakdown Disaccharides only need to be split once before absorption Starts in mouth Mouth: some starch partially broken down by enzyme in salivary glands Stomach: fiber, starch, monosaccharides, and disaccharides enter stomach Small intestine: enzyme from pancreas digests most starch to disaccharides Enzymes on surface of intestine split disaccharides to monosaccharides Monosaccharides enter capillaries and delivered to liver. Liver: stores carbohydrates as glycogen; can convert galactose and fructose to glucose Large intestine: fiber and resistant starch travel to colon High blood pressure glucose: body signals pancreas to release insulin into bloodstream, insulin signals fat tissue and skeletal muscles to take up glucose from blood, also liver to store as glycogen

Identify the strengths and limitations of vegetarian and meat-containing diets.

Strengths: High in fiber, fruits, veggies, and low in saturated fats and lower risk of obesity and chronic diseases. Weaknesses: low calcium, iron, zinc, vitamins B12 and D.

Identify the main symptoms of a deficiency of iron, iodine, and zinc.

Too little iron: also fatigue, anemia, mental impairments, impaired work activity, pica (weird cravings) those with high risk are obese and young women too little iodine: get a huge friggin throat without having yo iodized sea salt. called a goiter. also cretinism when pregnant. goiter crets need their salt. Too little zinc (undeveloped countries) : problems with wounds healing, immunity, behavior, learning, mood, metabolism, children impairment, impaired night vision also. Failure to grow and develop normally Diarrhea Susceptible to infections

Describe the consequences of consuming too much or too little protein.

Too much: Nitrogen groups will be removed from the amino acids and converted to urea in the liver and excreted in the urine. The remaining amino acid remnants can be used for energy or stored as fat. Too little: Negatively affect new proteins from being made. Amino acids are "wasted" - if they are not able to form new proteins they will be dismantled, with the amino acid remnant used for energy and the nitrogen will be excreted in the urine as urea. Decreased growth Decreased diseases resistance and increased susceptibility to infections Loss of muscle tissue - weakness Edema Kidney and Heart problems Apathetic, listless

Identify the major roles of water in the body and describe factors influencing the amount of water needed by the body.

Transport: water carries ALL nutrients to cells and wastes away from cells. (without water, cells die) Solvent: nearly a universal solvent; dissolves amino acids, glucose, chylomicrons Lubricant and Cushion: lubricates joints, protects spinal cord from shock, surrounds fetus in amniotic fluid, and lubricates digestive tract, respiratory tract, and tissues moistened with mucus. Temperature Regulation: sweat = body's coolant Factors that influence fluid needs Alcohol consumption Cold or hot weather, high humidity Diseases that disturb water balance, diabetes and kidney diseases Dietary fiber Forced-air environments (airplanes and sealed buildings) High altitude Increase protein, salt, or sugar intakes Ketosis Physical activity Pregnancy and breastfeeding Prolonged diarrhea, vomiting, or fever Surgery, blood loss, or burns Very young or old age

Discuss the types, causes, symptoms, and management of diabetes and consequences of elevated blood glucose.

Type 1 Hereditary Only 5-10% of diabetes cases Usually starts as a child or teenager Body secretes little to no insulin and they need insulin shots to manage blood-glucose levels Type 2 Caused by obesity Usually starts in adulthood Body loses sensitivity to insulin causing muscles and adipose not to take up insulin. In response the pancreas makes more and more until the cells in the pancreas fail causing blood glucose to spin out of control Exercise and diet help to regulate glucose

Identify recommended weight gains for underweight, healthy weight, overweight, and obese women. Identify potential consequences of weight gain outside the recommended range.

Underweight (BMI < 18) 28-40 (almost 30 to 40 pounds holy smokes!) Healthy weight (BMI 18-25) 25-35 (golden decade) Overweight (BMI 25-30) 15-25 Obese (BMI >30) 11-20 More or less weight gain-- increases chance of surgical birth, less chance of healthy birthweight

Identify the major functions of each vitamin.

Vitamin A helps with night vision. Beta-carotene is an antioxidant Vitamin B (all coenzymes) · Thiamin: energy metabolism · Riboflavin: energy metabolism · Niacin: energy metabolism · Folate is for women of childbearing age—makes new cells; metabolizes vitamin B12 and amino acids · Vitamin B12 maintains nerve cells Vitamin C maintains connective tissues and is an antioxidant Vitamin E Antioxidants Vitamin D regulates calcium Bones and teeth Vitamin K is for blood clotting Calcium: bone structure & formation, maintain blood pressure, blood clotting, muscle contraction, secretion of hormones, activate cellular enzymes

Identify major food sources of each vitamin, including factors (if any) that enhance or interfere with the use of a specific vitamin.

Vitamin A: fortified milk, carrots, sweet potato, spinach, beef liver, bok choy, apricots Vitamin D: enriched cereal, sardines, salmon or mackerel, sunlight, cod-liver oil, fortified milk, tuna, sunlight Vitamin E: safflower oil, wheat germ, mayonnaise, canola oil, sunflower seeds Vitamin K: cabbage, spinach, soybeans, kale, asparagus, salad greens Vitamin C: sweet red pepper, brussels sprouts, grapefruit, sweet potato, orange juice, green pepper, broccoli, strawberries, bok choy

Identify the disease name, if any, and symptoms of each vitamin deficiency.

Vitamin A: xerophthalmia—hardening of the cornea of the eye resulting in blindness Vitamin D: rickets—bone abnormality causing bowed legs and beaded ribs Also osteomalacia—bones become increasingly soft, weak, flexible, and deformed Vitamin E: loss of muscle coordination and reflexes and impaired vision and speech—rare Vitamin K: vomiting, lethargy, and bleeding (very rare) Vitamin C: scurvy—loss of appetite, growth cessation, tenderness to touch, weakness, bleeding gums, swollen ankles and wrists, and tiny red spots where blood has leaked out of capillaries

Describe the purposes and safety of food additives.

Well, pros. They add color, prevent spoiling, make it tastier, sometimes adds nutrients, maintain emulsion GRAS- generally recognizes as safe.. grass. lol. salt, sugar, nitrate and sulfite is in my grass. Some can cause cancer- saccharin and nitrites MSG can give you headaches Can also give digestive distress

Describe the recommended timing and rationale for adding specific nutrient supplements and various kinds of foods to the infant's diet between 0-12 months.

breastfed babies need vitamin D supplement starting at birth because breast milk tends to be low in this nutrient (infant formula has the recommended amount added to the product). Babies need more iron around 4-6 months thus the recommendation for supplements prior to starting solid foods. If a baby lives in an area without fluoridated water, a pediatrician may recommend a baby take a fluoride supplement starting at 6 months. Birth - vitamin D 4 months - Iron 6 months - Flouride DONT GIVE BABIES honey, cow's milk, desserts, or undercooked foods

Describe the major functions and location of the organs and secretions of the digestive system.

liver makes bile, galbladdar stores it

Use conversion equivalents.

mcg and ug are the same thing, 1/1000 of mg

Describe the relationship between nutrition and each of the following: food allergies, hyperactivity, and dental caries

peanuts, nuts, soy, milk, wheat, fish and shellfish - food allergies omega-3 fatty acids reduces adhd! who woulda thought. also limit screen time and make sure to get regular hours of sleep, mealtimes, good diet, outdoor play promote fluoride intake and remember that carb rich foods contribute to dental caries foods that are less damaging inlude pizza, popcorn, pretzels, toast, bagels, sugarless candy, diet soft drinks, meat, fish, veggies, eggs and fruits foods that are damaging are fruits in syrup, dried fruit, lunchmeat with sugar, sugary glazes on veggies or meats, oats, peanut butter, potato, chips, cereals, etc.