nutrition

· Minimal internal temps to know

Beef, fish (145°F), pork (145°F ), and poultry (165°F)

stimulus control

altering the environment to minimize the stimuli for eating such as removing foods from sight by storing them in kitchen cabinets

bulimia nervosa

eating a large amount of food in a short period of time, experiencing a loss of control over eating during binges; repeated use of unsafe means of preventing weight gain (vomiting, laxatives, enemas, diuretics, fasting, excessive exercise)

· Benefits of good nutrition in older adults:

delay onset of some diseases, improves current condition, improves quality of life, decreases length of hospital stays, and more independence

· Causes for weight loss in older adults:

depression, illness, side effects of medications, changes in taste and smell, reduced chewing ability, limited financial resources, decreased dexterity or strength, and transportation barriers

Why does nutrition matter to an athlete?

enhance performance and recovery

type 2 diabetes

enlarged adipose (fat) cells poorly bind insulin and inadequately respond to insulin signals; reduced synthesis of factors that promote insulin action and increased synthesis of factors that counter insulin action

various cancers

estrogen and other hormones contribute to tumor growth by adipose cells; increased hyperinsulinemia or insulin resistance; systematic inflammation associated with cancer risk; excess calorie intake may encourage tumor development (animal studies)

bone and joint disorders

excess pressure placed on knees, ankles, and hip joints

-reduced physical agility and increased risk of accidents and falls:

excess weight impairs physical movement and gait

-pulmonary disease and sleep disorders:

excess weight stressing the lungs and pharynx

anorexia nervosa

extremely dietary restriction that leads to significantly low body weight; overwhelming distress about weight gain despite having low body weight; disturbed perception of one's own body weight or shape, overemphasis on body weight or shape in determining self-worth, or failure to recognize the dangers of extremely low body weight

selecting appropriate beverages:

fluid needs of 1.5 to 2.5 liters per day, beverage choices have shifted from nutrient dense to empty calorie beverages; 135% increase in sugar-sweetened beverages (paralleled rise in childhood obesity); replace with water, low- or fat-free milk; replace 100% of juices with whole fruits

contingency management

forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party

· What is successful aging:

functions decline only because we are getting older: age-related declines at a slower rate, onset of chronic disease symptoms at later than usual age

Characteristics of Orthorexia

healthful eating becomes an obsession-interference of eating behaviors with normal activities of living and social activities, feelings of guilt or anxiety when eating "forbidden" foods, physical signs of malnutrition.

vision problems

higher rates of cataracts and other eye disorders

-menstrual irregularities and infertility

hormone imbalances; insulin resistance; increased oxidative stress

pregnancy risks

more difficult delivery; increased birth defects and gestational diabetes; greater anesthesia needs

Factors that affect basal metabolic rate

the amount of lean body mass a person has is the most important (persons with higher amounts of lean body mass have a higher BMR because lean tissue is more metabolically active than fat). A low calorie intake affects BMR and will decrease about 10%-20% (150-300 calories per day) as the body shifts to conservation mode. The effects of aging will effect BMR, basal metabolism declines 1% to 2% for each decade past the age of 30; however, physical activity helps maintain lean body mass, remaining active as one ages helps to preserve a higher basal metabolism and aids in weight control.

What is one exception to the Delaney Clause?

-one exception is the curing and pickling agents nitrates and nitrites

o Be able to come up with several healthy snack ideas

-smaller stomach capacity so do 6 small meals instead of 3 large ones, offer nutritious snacks -do not overreact: means of getting attention -children will never starve themselves -offer 2-3 nutrient dense options -snack examples: fruit salad, almonds, unsweetened apple sauce, cheese and whole-wheat crackers, whole grain cereal, frozen fruit pieces, hard-boiled eggs, trail mix, string cheese, bean and cheese burrito

High-carbohydrate foods should be the bases of any athlete's diet. Be able to identify healthy sources of carbohydrates

Cheerios, reduced-fat milk, blueberry muffin, orange juice, low-fat yogurt, plain bagel, apple juice, peanut butter, broiled chicken, rice, steamed zucchini, low-fat chocolate milk, jello, spaghetti noodles, sauce, green beans

· What are the advantages for mom?

Contributes to faster recovery, decrease risks of chronic diseases later in life, including hypertension, cardiovascular disease, and diabetes, decrease the risk of ovarian cancer and premenopausal breast cancer, potential for quicker return to prepregnancy weight, potential for delayed ovulation which reduces the chances of being pregnancy in short term

· Who are the most susceptible to foodborne illness?

Infants and children, older adults, people with liver disease, HIV/AIDS, cancer, diabetes, postsurgical patients, pregnant women, people taking immunosuppressant agents

· Are children from food-insecure homes more likely to be under or overweight? Why?

Overweight because this form of malnutrition may be a result of considerable reliance on highly processed convenience foods that provide excessive saturated fat and refined sugar

skin disorders

accumulation and trapping of moisture and microorganisms in tissue folds

intentional food additives

additives knowingly incorporated into food products by manufacturers

incidental food additives

additives that appear in food products indirectly, from environmental contamination of food ingredients or during the manufacturing process

premature death

comorbidities and greater risk factors for numerous chronic diseases and complications

binge eating disorder

consuming an abnormally large amount of food within a short period of time because of the lack of control over the food consumed.

shorter stature

earlier onset of puberty

-liver damage and eventual failure

excess fat accumulation in the liver (fatty liver)

-surgical complications:

increased anesthesia needs; greater risk of wound infections (decreased immune function)

infections

reduced immune system activity

Negative energy balance

the state in which energy intake is less than energy expended, resulting in weight loss

GMO

(genetically modified organism) scientists select the trait they desire and genetically engineer or introduce the gene that produces that trait into plants or animals

-WIC

(special supplemental Nutrition Program for women, infants, and children) low-income pregnant/lactating women, infants, and children less than 5 years at nutritional risk-coupons are given to purchase milk, cheese, fruit juice, cereal, infant formula, and other specific food items at grocery store; includes nutrition education component, includes Farmers Market Nutrition Program (FMNP)

SNAP

(supplement nutrition assistance program) eligible for low income families-electronic benefit transfer (debit) cards are given to purchase food at the grocery stores; the amount is based on size of household and income

Positive energy balance:

- the state in which energy intake is greater than energy expended, generally resulting in weight gain.

Nature vs. nurture affects on weight. What are factors that affect our weight that we can't control? What are factors that we can control? Be able to discuss several from each side.

-age: excess body fat is more common in adults and middle-age individuals due to the loss of lean body mass and reduction in physical activity (nature, can't control) -menopause: hormonal changes result in increased abdominal fat deposition (nature, can't control) - gender: females have more fat mass than males due to less lean body mass and reduced surface area (height). (nature, can't control) -energy balance: over time, dietary patterns consistent with positive energy balance promote storage of excess body fat -dietary patterns: excess calorie intake from saturated fat, alcohol, and calorie-dense foods and beverages contribute to obesity (nurture, can control) -physical activity patterns: sedentary behavior promotes positive energy balance and body fat storage (nurture, can control) -basal metabolism: a low BMR due to factors such as genetics, thyroid problems, or energy restrictions is linked to weight gain -thermic effect of food: some obese individuals metabolize nutrients more efficiently and thus expend fewer calories for digestion and absorption -increased hunger sensations: some individuals appear to have blunted satiety, which may alter brain signals involved in food reward pathways (nature, can't control) -ratio of fat to lean tissue: a high ratio of fat mass is correlated with weight gain -fat uptake by adipose tissue: fat storage efficiency is high in some obese individuals and may even increase with weight loss -social and behavioral factors: obesity is associated with socioeconomic status; familial conditions; social networks; binge eating; intakes of inexpensive "supersized" high saturated fat food; sedentary lifestyles; increased screen time; smoking cessation; excessive alcohol intake; and frequency of meals eaten away from home (nurture, can control) -genetic predisposition: genetic factors may affect metabolism, energy expenditure, deposition of adipose tissue or lean tissue, satiety, and the relative proportion of fuels used by the body -ethnicity: in some groups, higher body eight is socially acceptable, which may promote overeating -certain medications: changes in hunger/appetite can be a side effect of many medications -childbearing: a pattern of weight gain during the childbearing years can occur to support fetus. Fat stored during pregnancy to support lactation may not be fully lost in women who do not breastfeed -region of residence: regional environmental and lifestyle differences, such as calorie-laden diets and sedentary lifestyles, especially in the South and the Midwest, as associated with higher rates of obesity (nurture, can control)

· Toddlers and Preschool Children: Practical tips for improving acceptance of new foods

-build on what they know; pair new food with familiar food -enlist child in selection and preparation -serve meals on sectional plates -keep it crunchy, mild flavor -finger foods are fun -save best for last, serve challenging food first: more hungry, better chance -dinner table not a battleground: don't nag, force, or bribe

· What precautions can we take when we are buying, preparing, cooking, storing and reheating foods to prevent illness? (be familiar with these 4 slides)

-buying: buy frozen, perishable foods last, place meats in separate plastic bags, do not use or buy foods in damage containers, buy only pasteurized cheese, buy only what you need, avoid buying slimy, brownish, or dry produce, observe expiration dates, follow food recalls -preparing: wash hands, keep counters, cutting boards, and equipment sanitized, prepare raw meat and vegetables separately, do not follow 5 second rule, thaw foods in fridge, cold running water, or microwave, avoid coughing or sneezing over food, wash fruits/vegetables, remove mold or discard food, use refrigerator in 1 to 2 days; can be frozen up to 3 to 4 months -cooking: cook beef, fish, pork, and poultry correctly, check with thermometer, cook sprouts until steaming, cook stuffing separately, eat food right away, store leftovers within 1 to 2 hours, serve cooked meat on clean plates, for outdoor cooking cook everything at the dining site and not beforehand -storing and reheating: keep hot foods hot and cold foods cold (40 degrees and 140 degrees), reheat leftovers thoroughly (165 degrees), store peeled and cut up produce in the fridge, watch storage time for leftovers, keep refrigerator under 40 degrees, power outage should keep fridge door closed

Due to the dangers of and difficulties in treating eating disorders, prevention is a preferred focus. What advice is given for preventing eating disorders?

-discourage restrictive dieting and meal skipping, fasting is also discouraged -provide information about normal changes that occur during puberty -correct misconceptions about nutrition, healthy body weight, and approaches to weight loss -carefully phrase any weight-related recommendations and comments -do not overemphasize numbers on scales -encourage normal expression of disruptive emotions -encourage children to eat only when they are hungry -provide adolescents with an appropriate degree of independence for their actions, increase self-acceptance and appreciation of the power and pleasure emerging from one's body -enhance tolerance for diversity in body weight and shape -build respectful environments and supportive relationships -encourage coaches to be sensitive about weight and body-image issues among athlete -emphasize that thinness does not necessarily associated with athletic performance -support programs for eating disorder screening and prevention at high schools and colleges

· Recommended response to an older adult who is experiencing: o Decreased appetite: o Decreased bowel function:

-monitor changes in weight overtime, eat small frequent meals throughout the day, and use supplemental nutritional drinks -emphasize fruits, vegetables, whole grains breads and cereals, which are good sources of fiber; meet fluid needs, and increase physical activity

However, there are health problems that are associated with excess body fat. Be able to identify these potential health problems.

-surgical complications -pulmonary disease and sleep disorders - Type 2 Diabetes -hypertension -cardiovascular disease -bone and joint disorders -gallstones -skin disorders -various cancers -shorter stature -pregnancy risks -reduced physical agility and increased risk of accidents and falls -menstrual irregularities and infertility -vision problems -premature death -infections -liver damage and eventual failure -erectile dysfunction in men

Major differences between the European Union's approach to food additives and the US's

-the EU believes that protective action or precaution should be taken when substantial, credible evidence of danger to human or environmental health is available; the FDA's approach is that proof of harm must be demonstrated before regulatory action is taken -the EU has banned the use of "dough conditioners" additives to enhance flour's strength or elasticity because potassium bromate is a possible carcinogen but FDA has limited the amount of dough conditioners and is not ban -artificial colors such as red dye no. 40 and yellow dye no. 5 and no. 6 are allowed in the US but there is a warning label required in EU

· The hygiene hypothesis

-with protection of antibiotics, hand sanitizers, and antimicrobial soaps and cleansers, our immune systems are not vigorously challenged by antigens. As a result, the immune system may become sensitized to innocuous substances, such as food proteins. Current research supports the hygiene hypothesis. Children that grow up on farms, have pets, are exposed to many antigens that have fewer allergies and asthma than children that grow up in more sterile environments

How to recognize and fad diet:

1.) Promote rapid weight loss 2.) Often limit food selections and dictate specific rituals 3.) Use testimonials from famous people and tie the diet to well known cities 4.) Claim to work for everyone, whatever type of obesity or person's genetics or environment 5.) Often recommend expensive supplements or meals 6.) No attempts in changing eating habits permanently; eat right until desired weight is reached and then return to old habits 7.) Critical of scientific community 8.) Claim there is no need to exercise

· HAES - Healthy at Every Size components

1.) Respect- celebrates body diversity and honors differences in sizes, ages, race, ethnicity, gender, disability, sexual orientation, religion, class and other human attributes 2.) Critical awareness- Challenges scientific and cultural assumptions; values body knowledge and lived experiences 3.) Compassionate self-care: Finding the joy in moving one's body and being physically active; eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety, and appetite, while respecting the social conditions that frame eating options.

Characteristics of a sound weight loss program

1.) decrease calorie intake- approx. 500 kcal per day to allow for slow and steady weight loss 2.) increase physical activity- equivalent of more than 150 minutes of moderate-intensity aerobic activity each week 3.) make positive behavior changes- sustain lifestyle modifications promoting health

· Guidelines for healthier eating in later years:

1.) follow a healthy eating pattern across the life span, 2.) focus on variety, nutrient density, and amount, 3.) limit calories from added sugars and saturated fats and reduce sodium intake, 4.) shift to healthier food and beverage choices

Although we have theorized environmental factors involved with the development of an eating disorder, we know that genetics play a key role. It is estimated that _____ to ____% of the overall risk for developing an eating disorder can be attributed to genetics.

50 to 83%

· In about _____% of cases, eating disorders co-occur with other psychological disorders such as anxiety.

80%

· How many calories per day is required for milk production?

800 kcals

· Overview of a healthy diet - be able to write in your own words identifying at least 3 main components of a healthy diet

A healthy diet involves (1) consuming an adequate amount of all six essential nutrients based on (2) one's individual needs. This includes providing enough carbohydrates, protein, lipids, vitamins, minerals and water. (3) RDA's of all nutrients must be met to avoid deficiencies and to keep one's body healthy throughout the aging process. Ideally, the diet emphasizes (4) plant foods and includes (5) limited amounts of saturated and trans fats and additives like added sugar. Additionally, to maintain a balanced energy expenditure, (6) average calorie intake should be equal to calorie expenditure.

Cholestral

A waxy substance that your body needs to build cells and make vitamins and other hormones but too much causes health problems -2 sources: liver and diet (animal products like meal, poultry and dairy) -According to the American Heart Association • You should limit your total daily intake to 300mg • For assessing the overall health of your diet, take a look at the saturated fat, which we know has a large impact on raising blood cholesterol levels • To adjust intake, decrease intake of animal products to make room for more plant based foods

What are the rules around a recovery meal? Timing? Macronutrient needs?

Consume 1-1.5 grams of carbs per kilogram of body weight to restore muscle glycogen. To promote muscle protein synthesis along with glycogen restoration, many experts recommend intakes at the upper end of that range like 1.2-1.5 grams of carbs per kilo of body weight shortly after exercise. Recommend at least 15 to 25 grams of high-quality protein within the first 1 or 2 hours after exercise to maximize protein synthesis. 3:1 ratio for carbs to protein

· What are the advantages of breastmilk for infant?

Fewer infections because of the antibodies in breast milk, lower risk of diseases such as obesity and type 2 diabetes, fewer allergies and intolerances, and convenience and cost

Understanding the disordered eating patterns associated with fad diets like intermittent fasting.

For a person who already exhibits anxiety, depression, or obsessive traits, intermittent fasting may be a gateway to pathological dieting and eating disorders. -whole-day fasting: you would normally eat on most days of the week but undertake a complete or modified fast 1 or 2 days each week -alternate-day fasting: days of normal eating alternate with complete or modified fasts -time-restricted feeding: you would delay the first meal of the day to achieve a fast of 14 to 20 hours, but an unrestricted feeding period would be allowed for the remaining hours of the day

How do you avoid "hitting a wall" or glycogen depletion when exercising?

Maintain normal blood glucose concentrations by carbohydrate feedings during exercise. During short events, (30 minutes or so) carbohydrate intake during exercise is not as important because the muscles do not take up much blood glucose during short-term exercise. A general guideline for endurance events is to consume 30 to 60 grams of carbohydrates per hour. A trend is to use multiple sources of carbs (glucose, fructose, maltodextrin) with different routes and rates of absorption to maximize the supply of glucose to cells and lessen the risk of gastrointestinal distress.

· What are the major barriers of breastfeeding?

Misinformation, return to outside job, social concerns: embarrassment and modesty, medical conditions preventing breastfeeding: infant with galactosemia which can not break down galactose, mother is on medication, mothers with TB, HIV/AIDS, undergoing chemotherapy, cosmetic alterations to breast: piercings, breast augmentation or reduction surgery can impair ability to breastfeed, tattoo should be let heal to prevent infection

Why do athletes require more protein than the average person?

Need more protein to supply the building blocks for synthesis of new muscle tissue. Research shows that the ideal is to consume 20 to 25grams of protein per meal spaced throughout the day. Once the desired muscle mass is achieved, daily protein intake need not exceed 1.2 grams per kg of body weight.

· What is the role of the lactation consultant?

Somebody who specializes in supporting mothers to breastfeed; recommends no visitors and a relaxing environment

promoting sound nutrition in schools when it comes to healthy kids:

USDA's Team Nutrition supports nutrition programs in schools; 2010 Healthy Hunger -Free Kid Act extended national lunch and breakfast programs where there were new standards for food served in schools

chain breaking

breaking the link between two or more behaviors that encourage overeating, such as snacking while watching tv

choosing healthy fats:

children are consuming too much saturated fat from whole milk, milk products, and meat; meet recommendations of eating 2 servings of omega-3 fat-rich fish per week; emphasize low-fat dairy products, broiled or baked fish and leaner cut meats, trimming visible fat from meats and removing skin from poultry

· Properties and benefits of colostrum

colostrum contains antibodies, immune system cells, and growth factors, some of which pass intact through the infant's immature GI tract into the bloodstream. The first few months of life are the only time when we can readily absorb whole proteins across the GI tract that protects the infant of GI track diseases and other infectious disorders, compensating for the infant's immature immune system. The bifidus factor in colostrum encourages the growth of lactobacillus bifidus bacteria that limit the growth of potentially toxic bacteria in the intestine

preservatives:

compounds that extend the shelf life of foods by inhibiting microbial growth of minimizing the destructive effect of oxygen and metals

cardiovascular disease

increased LDL, cholesterol and triglycerides; reduced HDL cholesterol; increased synthesis of blood clotting and inflammatory factors by enlarged adipose cells; potential for altered heart rhythm

gallstones

increased cholesterol content of bile

hypertension

increased miles of blood vessels found in the adipose tissue, increased blood volume, and increased resistance to blood flow related to hormones made by adipose cells

erectile dysfunction in men

low-grade inflammation caused by reduced function of the cells lining the blood vessels and impaired blood circulation

national school lunch and breakfast programs

low-income children of school age-free or reduced lunch or breakfast is distributed by the school; meal follows USDA pattern based on MyPlate; cost for the child depends on family income.

-benefits of GMOS

make foods available at reasonable cost, cosmetically attractive fruits and vegetables, prevent naturally growing organisms that produce carcinogens

Academy of Nutrition and Dietetics and American Academy of Pediatrics breastfeeding recommendations

recommend breastfeeding exclusively for the first 6 months, with the continued combination of breastfeeding and infant foods until 1 year

· Understand the roles of breakfast:

reduces the risk of obesity

nitrates and nitrites

salt increases the risk of hypertension, esp. in sodium sensitive individuals. Nitrate and nitrite composition has been associated with synthesis of nitrosamines. Some nitrosamines are cancer-causing agents

eating disorder

severe alterations in eating patterns linked to physiological changes. The alterations are associated with food restriction, binge eating, inappropriate compensatory behaviors, and fluctuations in weight. They also involve several emotional and cognitive changes that affect the way a person perceives his or her body.

MSG

some people especially infants are sensitive to the glutamate in MSG and after exposure experience flushing, chest pain, facial pressure, dizziness, sweating, rapid heart rate, nausea, vomiting, increase in blood pressure, and headache. Affected individuals should look for the word glutamate on food labels, especially on labels for isolated protein, yeast extract, bouillon, and soup stock

· Compression of morbidity:

striving for greatest number of healthy years of illness

-additives

substances added to foods, either intentionally or incidentally

basal metabolic rate

the minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm, quiet environment. It amounts to roughly 1kcal per kilogram per hour for men and 0.9 kcal per kilogram per hour for women; these vales are often referred to as basal metabolic rate.

Concerns of GMOs

the potential hazards of introducing genes from one species to another, accidental release of genetically modified animals, such as fish, may go on to harm wild varieties, seeds produced with additional insecticide may lead to rapid insect resistance because of insecticides are continuously emitted

energy balance

the state in which energy (calorie) intake, in the form of food and beverages, matches the energy expended, primarily through basal metabolism and physical activity.

-self-monitoring

tracking foods eaten and conditions affecting eating; actions are usually recorded in a diary, along with location, time, and state of mind. This is a tool t help people understand more about their eating habits