ndfs 100

LO 7.2 Describe BMI and other ways to assess weight, body composition, and fat distribution, and identify their limitations. Calculate and interpret BMI & interpret waist measurements to assess chronic disease risks. ​

1 inch is 2.54 cm /100cm= m 1kg is 2.2 lbs Weight/height=BMI <18.5 underweight Normal 18.5-24.99 Overweight >= 25 Obese >=30 Bmi is easy. But Doesn't show muscle fat composition Men waist obese 40" Women waist obese 35" ​

LO 5.2 Describe the different types, structures, and functions of lipids including fatty acids. ​

1) triglycerides- 95% of all fat in foods and body. Glycerol+3 fatty acid Glycerol Fatty acids- from fat stores, broken apart for energy Saturated - in animal fats and tropical oils, carbon locked by hydrogen. Only single bonds between C and H Unsaturated- in plants and fish, at leastone double bond present Monounsaturated- 1 double bond, olive oil and canola oil has dha and epa Polysaturated- 2 or more double bonds, lower melting point Omega 3 fatty acids- essential fatty acid- Linolenic acid. REDUCES INFLAMMATION, BLOOD CLOTTING, PLASMA TRIGLYCERIDES Fatty fish high in dha and epa. First double bond On 3rd bond. And canola oil Omega 6 fatty acids- essential fatty acid- Linoleic acid REGULATES BLOOD PRESSURE INCREASES BLOOD CLOTTING. High in plant oils. 1st double bond On 6th bond. Safflower, walnut, sunflower, soybean oil) 2) phospholipids- in lipid bilayer in cell membrane, some emulsifiers, also outer layer of chylomicrons 3) Sterols Cholesterol- ONLY IN ANIMAL PRODUCTS shrimp, salmon, steak (NOT: avocado, corn flakes, olives, peanut butter, potato chips) Vitamin D- activated in skin by uv radiation Steroid hormones- eg sex hormones Bile acids for digestion ​

LO 15.2 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. ​

After 1 year- cows milk, because it is low iron source and different kind of protein. Honey, botulism spores will give GI tract problems Well nourished- growing, active, responsive Vitamin D at birth if breastfed Iron Fluoride around 6 months ​

LO 10.2 Describe how the body derives energy from fat, carbohydrate, and protein, and adjusts the fuel mix for different conditions of intensity, duration, and training. ​

At rest- mostly fat- some glucose, some amino acids Start of activity- up to 20 mins-some fat, a little creatinine phosphorous, mostly glucose, a little amino acids Continuation activity- after 20 mins- lot of fat, lot of glucose, some amino acids Intensity light/moderate: both glucose and fatty acid, adequate O2 availablity to meet demand, aerobic part of metabolism High: only glucose used, anaerobic, inadequate O2 Training: becomes more efficient at using fatty acids ​

LO 5.5 Define atherosclerosis and identify dietary, lifestyle, blood lipid levels, and blood pressure measurements that are helpful or harmful for cardiovascular disease risk. ​

Atherosclerosis-build up of plaque on blood vessell wall. Oxidized LDL from macrophages Dietary- Following MyPlate recommendations, Using more oils - especially ones rich in monounsaturated and omega-3 fatty acids - in place of fats high in saturated fatty acids, and decreasing sodium intake are also recommended for maintaining heart health. diabetes, high blood pressure, high blood cholesterol Lifestyle- smoking, diabetes, high blood pressure, high blood cholesterol, infection blood lipid levels- blood pressure measurements- ​

LO 10.6 Describe food intake recommendations for athletes, including pre-game meals. ​

Before: high carbs, pasta, granola bars, juices, non whole grain breads or cereals. NOT high fat meat, cheese, whole grain bread and cereal, high fiber foods, raw veggies, legumes After: high in carbs protein, fluids. Replenish glycogen stores, repair muscle, fluid loss ​

LO 12.3 Describe food preservation techniques and their effects on foods. ​

Boiling water canner- fruits. Salsa Pressure canner, not instant pot Pasteurization is simply heating a food at a specific temperature for a specified amount of time. It provides a method that will be sufficient to kill certain harmful pathogens. For young children, pregnancy women, older adults and other immune-compromised individuals, consuming unpasteurized products (like raw milk or unpasteurized juices) is not recommended. Irradiation is a technique that uses controlled doses of gamma rays from a radioactive cobalt compound to destroy disease-causing bacteria (microbes) but leaves no radioactivity in the food and the texture and taste is still considered acceptable by consumers. Nutrient retention in foods is similar to canning. Modified atmosphere packaging. Take oxygen out and replace w nitrogen or CO2. ​

LO 14.5 Identify benefits of breastfeeding for mother and child. ​

Bonding with early infant contact The unique composition of human milk, (such as the fatty acid composition) plays an important role in neuropsychological development Provides optimal nutrition Appropriate balance of nutrients Easily digestible and increased bioavailability Early effects: decreased risk of hemorrhage after delivery and stress reduction Lactation amenorrhea (promotes increased birth space which may enhance maternal health, however, it is not a reliable form of birth control) * Decreases risk for type 2 diabetes, hypertension, and for breast and ovarian cancers Promotes bone remineralization to levels exceeding those present before lactation Increases energy expenditure for faster return to prepregnancy weight Decreases postpartum depression Breast milk is sterile * Protective properties (including immunoglobulins, specific T- and B-lymphocytes, nonspecific macrophages and neutrophils) lower risk for respiratory and gastrointestinal illnesses * Factors (such as lactoferrin and vitamin B12-binding proteins) promote a healthy intestinal flora Protective against allergies and food intolerances Provides appetite-regulating hormones Reduces risk of preterm infants developing necrotizing enterocolitis (infection/inflammation that destroys the intestinal wall) Reduces risk of sudden infant death syndrome. Possibly reduces later risk for type 1 diabetes mellitus, celiac disease, asthma, and development of obesity Enhances cognitive development No packaging, no disposal of empty packages Breast milk is a natural resource renewable with each pregnancy * Less obese Child decides when full Body forms antibodies from milk Decreased infections ​

LO 10.3 Identify the dietary recommendations for carbohydrates, fats, protein, vitamins, and minerals for physical activity. ​

Carbs- 45-65 Protein 10-35 Fat 20-35 For resistance training 20-30g protein 3-4 times a day ​

LO 6.1 Describe the structure of proteins and explain why adequate amounts of all the essential amino acids are required for protein synthesis. ​

Chains of amino acids like beads on a string (Amino gorup-same makeup, Acid group- same makeup, R group- this one varies) HAS NITROGEN Amino group and amino group bonded with peptide bond Forms insulin, most enzymes, muscles and bones 20 amino acids: 9 essential, 11 nonessential If not enough amino acids then ribosome can't copy mRNA ​

LO 9.1 Identify the major roles of water in the body and factors influencing the amount of water needed by the body. ​

Component of body fluids Removal of waste products Temp regulation Distribution of nutrients Lubricant Chemical reactions Acid base balance Things that increase needed water intake Young or old age Humidity Hot or cold weather Higher altitudes Diarrhea, vomiting or fever Caffeine or alcohol intake Physical activity ​

LO 15.1 Describe developmental indicators that an infant is ready for solid foods. ​

Control head and neck Supported sitter Leans forward Opens mouth Not pushing food out of mouth 6 months ​

LO 5.4 Describe lipid digestion, absorption, and transport in the body. ​

Digestion- bile binds with fat, allows enzymes to bind with lipid in waatery substance. BILE Emulsify. Enzyme LIPASE breaks fat apart. Absorption- fat broken to monoglyceride and fatty acid gets absorbed in small intestine Transport- VLDL-triglyceride-carries lipids made and taken up by the liver cells. Chylomicron-triglyceride-Carries dietary fat from small intestine to cells. LDL- cholesterol- carries cholesterol made by the liver and from other sources HDL- protein- contributes to cholesterol removal from cells and excretion HDL good LDL bad Fat->bile(emulsification->broken by lipase->monoglyceride combines with long chain fatty acid and is then packaged ti lymphatic system->short and medium chain fatty acid go to liver ​

LO 14.1 Identify changes in nutrient needs (for energy, protein, folate, and iron) during pregnancy. ​

Energy- 30 kcal per kilogram of lean mass, first trimester same calories but more nutrient dense, 2nd trimester 350-450 more kcal per day, Protein- additional 25 g per day Folate- from 100 normally to 150 when prego, 50% increase Iron- from 100 normally to 150 when prego 50% increase ​

LO 7.1 Describe the components of energy expenditure and the factors that affect BMR. ​

Exercise (a ton of variability) 15-35% Thermic effect of food (fidgeting) 5-10% Base metabolic rate 60-75%- beating of heart, respiration by lungs, organ activity, doesnt include energy used for physical activity or digestion absorption processing of recently consumed nutrients ​

LO 8.1 Identify characteristics of vitamins and the key differences between fat-soluble and water-soluble vitamins. ​

Fat soluble Complex structure Organic compound has carbon Essential in small amounts mg mcg Dissolve in fat Transported to lymph then blood in chlyomicrons Stored in body toxicity concern A,D,E,K those are the fat soluble vitamins Water soluble vitamins Complex structure Organic contains carbon Essential need in small amounts mg mcg Dissolve in water Transported to blood often via proteroteins Not stored readily excreted B vitamins and vitamin c ​

LO 15.3 Identify recommendations regarding childhood obesity. ​

Follow MyPlate Focus on nutrition not weight loss Not skipping bfast Enough sleep Less screen time Soda bad Drink water and low fat milk Active ​

LO 15.6 Describe the nutrition needs and eating patterns of adolescence and ways to improve nutrient intake. ​

Follow MyPlate Healthy beverage consumption ​

LO 15.5 Describe the relationship between nutrition and each of the following: food allergies and dental caries ​

Food allergies- . A food allergen results in the body's immune response to a protein found in food. This can cause inflammation to occur and other symptoms, as is described on p. 638 of your textbook In order to help those with food allergies to identity potential food allergens in a product, companies are required by law to indicate whether or not there's a potential allergen that a person could be exposed to by consuming that food. An example of this is shown below Dental caries- High Dental Caries Risk Foods Low Dental Caries Risk Foods H Dried Fruits & fruit snacks L Crunchy fruits and vegetables H Granola Bars L Eggs H Pretzels L Cheese H Popcorn L Sugarless Gum H Muffin, cake, cookies, pie, & other sweet desserts L Lean meats, fish, poultry H Sugar-sweetened beverages like soda pop, fruit juice or drinks, sports drinks, & energy drinks ​

LO 8.2 Identify the major functions of each vitamin ​

Function Deficiency Symptoms/Disease Toxicity Symptoms Food Sources A Activate or deactivate genes Cell differentiation Immune function Vision, retinal Healthy epithelial tissue Cant adapt to light change Light blindness Blindness Deficiency develops gradually Jaundice Sluggishness Irritability Severe headache Vomiting Skin peeling Birth defects Liver toxicity Orange Sweet potatos Carrots Beta carotene Beta-carotene is an antioxidant. It is also a precursor for vitamin A which functions in vision (night blindness, cornea), mucus membranes, epithelial tissues, and immunit D Maintain blood calcium levels Bowed legs Rhactic rosary around ribs Abnormal bone growth Ricket's osteomalacia Calcification of soft tissue heart kidneys arteries Sun exposure Dairy foods E Antioxidant Stabilizes free radicals Do not need to know Do not need to know Sunflower seeds Plant oils K Blood clotting protein Bleed out Too much will actually not allow clotting to happen Cabbage Leafy greens Summary of Water Soluble Vitamins Function Deficiency Symptoms/Disease Toxicity Symptoms Food Sources Vitamin C Maintaining connective tissue collagen protein Antioxidant Cofactor carnitine serotonin Stabilizes free radical Pinpoint bleeding Corkscrew hair Bleeding gums Poor wound healing scurvy Stomach inflammation Diarrhea Gi distress Citrus fruits THESE NEXT ONES ARE ALL VITAMIN B's VITAMIN B's ACT AS COENZYMES Thiamin Beriberi Muscle weakness Loss of appetitite Nerve degeneration edema Do not need to know Pork chop Protein foods grains Riboflavin Must be protected from sun Cracked corners of mouth Smooth swollen tongue Do not need to know milk Niacin Fallegra 4 ds Diarrhea Dermatitis Dementia Death pellagra Rash and redness Pork chop Folate Spina bifida Neural tube defect in babies 1st 28 days of pregnancy Masks b12 deficiency Dna issues Leafy green veggies, grains and legumes Vitamin B12 Enlarged blood cells Megaloblastic anemia Meat\ Dairy food ​

LO 6.3 List and describe the functions of protein in the body ​

Functions Produce body components Structure examples; muscle fibers, connective tissue Globular example: hemoglobin Provide energy and satiety Form glucose from amino acids (During exercise and calorie restriction) Amino group removed and carbon skeleton metabolized for energy Regulatory Functions Maintain fluid balance In blood: proteins in blood attract fluid back to the blood from extracellular spaces Contribute to acid base balance In cell membranes: proteins pump ions in and out of cell In blood: buffers can either bind to or release hydrogen ions Form enzymes and hormones Catalyze chemical enzymes: lactase, lipase Internal body messengers: insulin, glucagon, thyroid, hormone Contribute to immune function Bind to foreign proteins: antibodies ​

hdl

H < 40 UH ≥ 60

ldl

H ≥ 130 UH < 100

triglyceride

H ≥ 200 UH < 100

Total blood cholesterol (mg/dL) ​

H ≥ 240 UH < 200 ​

LO 6.5 Characterize foods in terms of protein amount and quality and also identify proteins that are complementary. ​

High quality- meat, dairy food Mid range- legumes Lower quality- grain Complimentary- grains+legumes, nuts seeds+legumes, nuts seeds+veggies, veggies+grains ​

LO 6.2 Describe protein digestion, absorption, and metabolism. ​

Hydrochloric acid starts denaturing the protein Denaturation->enzymes breaking peptide bonds Smaller Polypeptides go to small intestine Protein digesting enzymes from pancreas break polypeptides-> amino acids, dipeptides, tripeptides Pancreas relleases trypsin Small intestine absorbs and transports amino acids into blood stream Amino acids go to liver and our released into blood stream to be taken up by other cells Amino acids used to make enzymes, hormones, and cell tissue Must be broken down to single amino acid to be absorbed Amino acids used in cells, makes ketones and fats, makes glucose (using the carbon skeleton), used for energy sometimes ​

LO 14.2 Identify recommended weight gains for underweight, healthy weight, overweight, and obese women. Identify potential consequences of weight gain outside the recommended range. ​

Low bmi- 28-40 lbs Normal bmi- 25-35 lbs High- 15-25 lbs Obese- 11-20 lbs ​

LO 11.1 Describe the characteristics and health consequences of anorexia nervosa. ​

Low body temp, bruising, low metabolic rate, hair loss, fainting, loss of heart tissue, lanugo, little subcutaneous fat, loss of menstrual periods, low bone mass, muscle tears bone fractures, Iron deficiency anemia, blood otassium imbakance, irregular heart rate Fear of gaining weight, distorted body image, preoccupation with food, but Doesn't eat, social interests decline, depression increases Emotional- shame, guilt, anxiety, depression ​

LO 9.2 Compare the types and safety of drinking water from different sources. ​

MAJOR Function Deficiency symptoms/disease Toxicity symptoms Food sources Calcium Bones and teeth Bank for blood calcium needs Combines w phosphorous and collagen Nerve transmission Blood pressure Blood clotting Muscle contraction What factors, besides calcium intake, affect osteoporosis? Blood calcium will stay the same because calcium will be drawn from the bones Constipation Decreases absorption of other minerals Kidney stones Broccoli Milk Spinach almonds Magnesium Assists >300 enzymes Involved in muscle contraction Dark chocolate Spinach Sunflower seeds Nuts legumes Sodium regulates fluid balance Muscle contraction Nerve transmission Nutrient absorption Hypertension High blood pressure Processed food Potassium Works hand in hand with sodium Fluid balance Maintaining heartbeat Nerve trasnmission Fish Baked potato Dried apricots Whole foods TRACE Iodine Synthesis of thyroid hormones regulate basal metabolism Goiter Thyroid glands inflamed Cretinism. Mental problems in child of iodine deficient mother Seafood Fortified sea salt Fast foods Baked foods Milk Iodized salt Iron Hemoglobin and myoglobin Cellular energy metabolism Hemoglobin transports oxygen from lungs to cells and then co2 from cells out Inability to concentrate Anemia Weakness fatigue Stomach irritation Nonheme iron enhancers: vitamin c. meat fish poultry Nonheme iron inhibitors: tannins (tea). Spinach rhubarb chard. Whole grains bran and soybeans. Megadoses of calcium The heme form of iron is better absorbed and non-heme iron is better absorbed in the presence of vitamin C and MFP. Heme iron is found in the flesh of animal products and non-heme iron is typically found in plants. Zinc Regulate gene expression for: growth, taste perception, wound healing, sperm production Works w nearly 100 enzymes Poor growth Delayed sexual maturation Bad immunity Poor wound healing Protein containing foods steamed oysters and beef roast Fluoride Optimal levels in fluoridated water Strengthens tooth enamel Helps protect teeth from acid Fluorosis tooth color Selenium Part of an antioxidant system Spares vitamin e ​

LO 14.4 Identify factors that influence breast milk production and composition. ​

Maternal diet Effects amount of milk production but quality is the same ​

LO 8.7 Identify who might benefit from multivitamin-mineral supplements and identify guidelines for selecting supplements. ​

Multivitamin/mineral supplement People on restrictive diets (< 1200 kcal per day), vegans, vegetarians People with suboptimal diets (e.g., in cases of food insecurity or picky eaters) People with malabsorptive diseases People who take medications that interfere with nutrient absorption or metabolism Older adults (over 50 years of age) Pregnant women or those of childbearing age Various B vitamins People who abuse alcohol Folic acid Women of childbearing age (especially during pregnancy and breastfeeding) Vitamin B-12 Older adults Strict vegans Vitamin C People who use tobacco Vitamin D People with limited dairy intake (due to allergies or lactose intolerance) People with limited exposure to sunlight (e.g.. all infants, many African Americans, and some older adults) Strict vegans Vitamin E People who follow diets low in fat (especially plant oils) Vitamin K Newborns Calcium Strict vegans Older adults with bone loss Fluoride Some older infants and children (as directed by a dentist) Iron Women with excessive bleeding during menstruation Women who are pregnant Strict vegans Zinc Strict vegans ​

LO 14.3 Describe ways to manage nausea/vomiting, heartburn, and constipation during pregnancy. ​

Nausea/vomiting Consume small, frequent meals throughout the day. Avoid foods that increase nausea/vomiting symptoms. Eat something like dry cereal or crackers before rising from bed each morning. Ginger and even vitamin B6 have been shown to help alleviate nausea in some individuals. See p. 580 in your textbook for more information. Ventilate cooking areas Heartburn Sit up while eating. Eat small, frequent meals rather than large meals. Drink liquids between meals rather than with meals. Wait at least one hour between eating and lying down. Constipation Increase intake of high fiber foods like whole grains, fruits and vegetables. Ensure adequate fluid intake. Engage in physical activity each day. ​

LO 10.4 Describe the characteristics and health consequences of Relative Energy Deficiency in Sport (RED-S). ​

Not eating enough Irregular period Low bone density Low energy availability Hormone changes negatively effecting endocrine system, appetite, growth hormone, cortisol, sex hormones Iron deficiency Slows metabolism to conserve energy Cardiovascular problems Gastrointestinal Low immune system Reduced growth Mental issues Factors Body composition Age Lifestyle Mentality Energy deficiency severity Energy saving mode Decreased performance Frequent illness injury fatigue No exact practical tool to measure reds ​

LO 6.8 Describe how genes and nutrition interact and the current reality of using genetic testing to assess an individual's disease risk. ​

Nutrigenomics-how nutrients and other dietary components affect gene expression Nutrients interact with genes and change how genes are expressed Nutrigenetics- how your genes affect your nutrient requirements and susceptibility or resistance to nutrition related diseases How genes determine the effects of the diet Epigenetics- Study of heritable changes in gene function that are independent of DNA sequence. For example, malnutrition during pregnancy may modify gene expression in the fetus and affect long-term body weight regulation in the offspring. ​

LO 12.5 Summarize pros and cons of "organic" foods and GMOs. ​

Organic Pro- more environmentally friendly Con- expensive, pesticide, microbial contamination Gmo Take best gene, transfer genes from one dna strand to another Corn, soy, apples, canola, potato, eggplant, papaya, squash Pro- can eliminate nutrient deficiencies with gmod stuff, create natural pesticide, less dependent on water, no health risks Con- different colors, concerns around gmo seeds ​

LO 12.4 Describe possible long-term health complications of environmental contaminants in food and how consumers can minimize their exposure. ​

Pesticides WASH: Wash and scrub all fresh fruits and vegetables thoroughly under running water to remove bacteria and soil. Running water has an abrasive effect that soaking does not. This will help remove bacteria and traces of chemicals from the surface of fruits and vegetables and dirt from crevices. Antibacterial washing products are not necessary. PEEL AND TRIM: Peel fruits and vegetables when possible to reduce dirt, bacteria, and pesticides. Discard outer leaves of leafy vegetables. Trim fat from meat and skin from poultry and fish because some pesticides are fat-soluble and can accumulate in the fatty tissues of animals. SELECT A VARIETY: Eat a wide variety of foods from different sources to provide a better mix of nutrients and reduce your likelihood of exposure to a single pesticide. CHOOSE ORGANIC: Choose organically grown foods to reduce exposure to synthetic pesticides, but keep in mind that organic regulations allow for natural pesticides. USE INSECT REPELLENTS SAFELY: Read the label for pesticide safety information and apply insect repellents safely. See www.epa.gov/pesticides/factsheets/pest_ti.htm for more pesticide safety tips. ​

LO 6.4 Explain protein balance. ​

Positive protein balance=get swole negative= not swole ​

LO 8.6 Describe how to minimize nutrient losses during food storage and preparation. ​

Preservation Methods Use opaque containers instead of clear ones to protect from sunlight Keep fruits and vegetables cool until eaten. Refrigerate fruits and vegetables (except bananas, onions, potatoes, and tomatoes) in the vegetables drawer. Trim, peel, and cut fruits and vegetables minimally and just prior to eating. Microwave, steam, or stir-fry vegetables. Minimize cooking time. Avoid adding fats to vegetables during cooking if you plan to discard the liquid. Avoid adding baking soda to vegetables to enhance the green color. Store canned and frozen fruits and vegetables carefully. Reason Enzymes in produce begin to degrade vitamins once it is harvested. Chilling slows down this process. Nutrients keep best at temperatures near freezing, at high humidity, and away from air. Oxygen breaks down vitamins faster when more of the food surface is exposed. Whenever possible, cook fruits and vegetables in their skins. More nutrients are retained when there is minimal contact with water. Prolonged cooking (slow simmering) and reheating reduce vitamin content. Fat-soluble vitamins will be lost in discarded fat. If you want to add fats, do so after vegetables are fully cooked and drained. Alkalinity destroys vitamin D, thiamin, and other vitamins. To protect canned foods, store them in a cool, dry location. To protect frozen foods, store them at 0°F (-32°C) or colder. Eat within 12 months. ​

LO 5.1 Describe functions of fat in the body and in foods. ​

Provides energy to cells. Remember, you get 9 calories for every gram of fat consumed in foods. Energy storage in the body, which can be later used by cells, as needed. Insulates some body organs to protect them from injury. Transports the fat-soluble vitamins A, D, E, and K in the body. Creates cell membrane structure (phospholipids). Forms hormones such as estrogen and testosterone; vitamin D; and bile acids that are used in digesting triglycerides (cholesterol).

LO 15.4 Describe appropriate feeding and eating practices related to children's developmental levels, growth patterns, and circumstances ​

Research supports the idea of the authoritative parenting style in addressing common eating concerns of this age group, which includes responsibilities for both parents and children: Parents decide what foods are offered and when. Children decide if they try/eat a food and how much. It is important for parents to consider that it can take up to 20 times (or more!) for children to want to try a food (based on research). It is also useful to get children involved in the household shopping, cooking and even gardening process such as having a child pick out a new fruit or vegetable in the store, help with meal preparation or help with planting and tending a garden. All of these activities have been found through research to increase healthy eating. Other ideas for helping picky eaters are found on p. 621 of your textbook. Parents also need to ensure the foods served do not pose a choking hazard. As your textbook describes, "foods that are round or ovoid in shape, larger than a half inch in diameter, or of a soft and sticky texture can easily get lodged in a child's throat" - thus, these foods should be avoided or altered to prevent choking. Specific foods especially of concern include: Popcorn Hard or gummy candies Hot dogs cut in coin-shape Whole nuts and peanut butter Raw fruits and vegetables like carrots and whole grapes ​

LO 5.3 Identify food sources of different types of lipids including saturated -, monounsaturated-, and polyunsaturated- fatty acids, and cholesterol. ​

Saturated- Coconut oil, butter, palm oil, lard, beef fat Monounsaturated- olive oil, canola oil, peanut oil Polyunsaturated- safflower oil, sunflower oil, corn oil, soybean oil Fatty acids Cholesterol- milk, cheese, eggs, chicken, fish cis fatty acid-A form of an unsaturated fatty acid that has the hydrogens lying on the same side of the carbon-carbon double bond. trans fatty acid-A form of an unsaturated fatty acid, usually a monounsaturated one when found in food, in which the hydrogens on both carbons forming the double bond lie on opposite sides of that bond. ​

LO 10.5 Describe fluid needs and the recommendations/rationale for fluid intake before, during, and after exercise.

Shorter duration- water Endurance- sports drink over 60 mins 2-4 hours before 5-10 mL/kg body weight During. Enough to replace fluid loss 4-6 hours after. 2-3 cup per lb. body weight loss ​

LO 7.3 Summarize healthy strategies for achieving and maintaining healthy body weight. ​

Slow rate <2 lbs a week, 5-10% of baseline body weight within 6 m Weight loss maintained Follow MyPlate Healthy relationship w food Increase physical activity Specific realistic goals Intuitive eating- make peace w food, honor your hunger, don't skip meals, respect your fullness, satisfaction factor, honor your feelings without food, respect your body, ​

LO 10.1 Explain the benefits of fitness and the guidelines for physical activity. ​

Strengthens bones and Joints Improves blood pressure, lipids, glucose, and other markers of health Improves mental health Increases cardiovascular function and Improves heart health Reduces stress, fatigue, and pain Controls and maintains healthy weight Improves flexibility. balance, and get Increases muscle mass and strength improves immune function Improves gastrointestinal health Reduces cancer risk Improves sleep Improves cognitive health and reduces dementia Improves quality of life At least 150-300 minutes of moderate-intensity aerobic physical activity (or 75-150 minutes of high-intensity aerobic physical activity) per week. Muscle strengthening activities that involve all major muscle groups on 2 or more days per week. Staying active throughout a day - being less sedentary. ​

LO 15.7 Identify the benefits of family meals. ​

Strong predictor of academic achievement and psychological adjustment Against smoking drinking and drugs Nutritional Benefits Better intake of fruits, vegetables, grains, and milk products. Better intake of protein, calcium, iron, folate, fiber, and vitamins A, C, E, and B-6. Teens in families who eat dinner together are less likely to skip breakfast. Better quality of food and awareness of what is being eaten. Awareness of ingredients (fat, sugar, proportion of vegetables, fruits, milk, etc) can influence choices. Greater awareness of portions. Other Benefits Strengthen family relationships Talk with each other on a daily basis. Establish traditions. Instill a sense of belonging. Provide children with a sense of security in a complex, confusing world. Teach and reinforce gospel principles. "What your children really want for dinner is you." [Elder Dallin H. Oakes, "Good, Better, Best"] Save money A meal for four people that costs $1.50/person made at home probably would cost at least $6/person away from home. Teaching skills and values to the next generation We learn how to cook by cooking. Conversations occur when family members work together on common tasks (cutting veggies for a stir fry, doing the dishes, etc.). Helping establish good eating/nutrition practices Children imitate their parents. Improving grades in school Learn about the world from each others' experiences and observations Better grades. Societal benefits Lower rates of violence, drug abuse, smoking, alcohol consumption, sexual abuse, and other disruptive behaviors. ​

LO 9.8 Define optimal and hypertension blood pressure values. Identify dietary and lifestyle factors that are helpful or harmful towards hypertension risk. ​

Systolic- 120mmhg Diastolic- 80mmhg DASH DIET African americans get it easier Obesity alcohol Sodum ​

LO 5.6 Identify the recommendations for fat intake from the Food and Nutrition Board (Acceptable Macronutrient Distribution Range) and the American Heart Association. ​

The Acceptable Macronutrient Distribution Range (AMDR) is 20-35% of calories from fat. ​

LO 12.6 Describe the purposes and safety of food additives. ​

The Food and Drug Administration must approve any additives a company wants to add to food. The company must demonstrate through extensive research that the benefits of the food additive outweigh any potential risks and that the amounts used in food products must be at concentrations much lower than any observed risk levels. Food additives - such as sugar and salt - lengthen shelf-life of foods, enhance flavor, and in some cases, can add nutrients. However, food additives cannot be used to mask poor food quality. ​

LO 8.8 Describe the general process by which a cancer develops, and identify dietary and lifestyle factors that are helpful or harmful for cancer risk. ​

The cancer process begins with alteration of a cell's DNA through exposure to a carcinogen TABLE 8-5 ■ Food Constituents Associated with CancerTABLE 8-5 ■Food Constituents Associated with CancerConstituentDietary SourcesActionProtective when consumed within recommended ranges* CalciumMilk products, green vegetablesSlows cell division in the colon and binds bile acids and free fatty acids, thus reducing colon cancer risk. CarotenoidsFruits, vegetablesAntioxidant-like properties; possibly influences cell metabolism. Conjugated linoleic acidMilk products, meatsMay inhibit tumor development and act as an antioxidant. Fiber-rich foodsFruits, vegetables, whole grain breads and cereals, beans, nutsColon and rectal cancer risk may be decreased by accelerating intestinal transit or binding carcinogens such that they are excreted. Flavonoids, indoles, phenols, and other phytochemicalsVegetables, especially cabbage, cauliflower, broccoli, Brussels sprouts, garlic, onions, teaMay reduce cancer in the stomach and other organs. FolateFruits, vegetables, whole grainsEncourages normal cell development; reduces the risk of colon cancer. Omega-3 fatty acidsCold-water fish, such as salmon and tunaMay inhibit tumor growth. Selenium Meats, whole grainsPart of antioxidant system that inhibits tumor growth and kills cancer cells. Soy productsTofu, soy milk, tempeh, soy nutsPhytic acid possibly binds carcinogens in the intestinal tract; genistein component possibly reduces growth and metastasis of malignant cells. Vitamin ALiver, fortified milk, fruits, vegetablesEncourages normal cell development. Vitamin CFruits, vegetablesCan block conversion of nitrites and nitrates to potent carcinogens; antioxidant. Vitamin DFortified milk, fatty fishIncreases production of a protein that suppresses cell growth. Vitamin EWhole grains, vegetable oils, green leafy vegetablesPrevents formation of nitrosamines; antioxidant. Possibly carcinogenic BAD STUFF HERE AlcoholBeer, wine, liquorContributes to cancers of the throat, liver, bladder, breast, and colon (especially if the person does not consume enough folate). Benzo(a)pyrene and other heterocyclic amines Charcoal-broiled foods, especially meatsLinked to stomach and colon cancer; to limit this risk, trim fat from meat before cooking, cut barbecuing time by partially cooking meat (such as in a microwave oven) prior to grilling, and don't consume blackened parts. Excessive calorie intakeAll macronutrients can contribute.Excess fat mass leading to obesity; increased synthesis of estrogen and other sex hormones, which may increase the risk for some cancer; high insulin levels (as a result of insulin resistance) may promote tumor growth. High glycemic load carbohydratesCookies, cakes, sugared soft drinks, candyInsulin surges associated with these foods may increase tumor growth, such as in the colon. Multiring compounds: aflatoxinFormed when mold is present on peanuts or grains.May alter DNA structure and inhibit its ability to properly respond to physiologic controls; aflatoxin in particular is linked to liver cancer. Nitrites, nitratesCured meats, especially ham, bacon, and sausagesUnder very high temperatures will bind to amino acid derivatives to form nitrosamines, potent carcinogens. Saturated fatsMeats, high-fat milk and milk products, animal fats, and vegetable oilsThe strongest evidence is for excessive saturated and polyunsaturated fat intake; saturated fat is linked to an increased risk of prostate cancer. ​

LO 6.6 State the Food and Nutrition Board recommendation (AMDR) for protein. Calculate an individual's recommended protein intake (RDA).

The protein RDA is 0.8 grams/kg of body weight for a healthy, typical adult. AMDR is 10-35% of calories from protein 1 kg=2.2 lbs 1072 prot kcals/3289 total cals = 33% Protein AMDR = 10-35% protein 1953 fat cals/3289 total cals = 59% Fat AMDR = 20-35% 264 carb cals/3289 total cals = 8% Carb AMDR = 45-65% ​

LO 6.9 Identify the strengths and limitations of vegetarian and meat-containing diets. ​

Vegetarian diets have been shown to be high in fiber, fruits, and vegetables and low in saturated fats, and to have a reduced risk of obesity and chronic diseases limiting meat products in the diet (especially among those consuming a vegan diet), intakes of calcium, iron, zinc, vitamins B12 and D may be low. omnivore diets (includes plant and animal foods) can also have the same health benefits of decreased risk of obesity and chronic diseases if they consume a diet that meets MyPlate recommendations. ​

LO 11.2 Describe the characteristics and health consequences of bulimia nervosa. ​

Vomiting, laxatives, diuretics, enemas, over eating, fasting Loss of fear of fat gain, guilt, anxiety, bingeing, fear of fat gain, purging, start cycle again Shared with anorexia nervosa- Iron deficiency anemia, blood potassium imbalance, irregukar heart rate, dental decay, constipation Unique- Swollen salivary glands, irritation of esophagus, stomach ulcers ​

LO 11.3 Describe the characteristics and health consequences of binge-eating disorder. ​

Weight gain, obesity, hypertension, high cholesterol, osteoarthritis, fatty liver disease, athereoclerosis, type 2 diabetes, some types of cancer, sleep apnea Shame guilt, depression ​

LO 12.1 Describe how microbial food poisoning can be prevented and identify foods that are particularly troublesome. ​

essentially perishable foods (like raw meats, eggs, and other foods requiring refrigeration) are at most risk for microbial contamination. However, what you may not have considered is that fruits and vegetables also need to be properly handled to prevent food borne illness. Wash hands 20-30secs, wash utensils, microwave, cross contamination ​

LO 6.7 Describe characteristics and consequences of protein-calorie malnutrition. ​

those who consume a lot of protein have increased urinary nitrogen excretion protein synthesis will be halted if a person consumes more protein than is needed by the body, nitrogen groups will be removed from the amino acids and converted to urea in the liver and excreted in the urine. Thus, those who consume a lot of protein have increased urinary nitrogen excretion. The remaining amino acid remnants can be used for energy or stored as fat. amino acids are essentially "wasted" Kwashiorkor- Severe protein deficiency leads to infections and disease: Edema, mild weight loss, maintenance of some muscle and subcutaneous fat, growth impairment 60-80% of normal weight for age, rapid onset, fatty liver Marasmus- severe energy and protein deficit: severe weight loss, wasting of muscle and body fat, severe growth impairment 60-80$ of normal weight for age, develops gradualy ​