Nutrition Final

HACCP

"hazards analysis critical control points" System that requires food manufacturers to identify all potential points of contamination on production and processing line and to implement proper controls to prevent introduction of microbes to food Ex: wash cantaloupes w bleach water to avoid salmonella contamination when you cut into them

Identify the risk factors for the development of osteoporosis and the roles of physical activity and calcium intake.

***Older age (bone loss exceeds gain) Female gender Caucasian and asian ppl Low BMI (heavier weight strengthens bones) Build higher bone mass: Weight-bearing physical activity preserves bone mass as you age

Describe the relationship between maternal weight gain during pregnancy and infant birth weight

- All women must gain some weight during pregnancy (gain more weight during 2nd and 3rd trimester) - Weight of mother before and during pregnancy directly influences weight of infant, which is most important indicator of infant's overall health - Low birth weight babies can be either premature or small for gestational age Increases risk of dying in first year by 40x

Discuss the increased nutrient needs of the mother during pregnancy including total calories and specific micronutrients required for blood production, cell growth, and bone development.

Extra calories: 350 more per day during second trimester 450 more per day during 3rd trimester extra protein, carbs, essential fatty acids - eat low-mercury fish: salmon, tilapia, shrimp, cod For cell growth and blood production: folate, B12, Zn, Fe For bone development: vitamin D, Ca, P, Mg, F

Describe common diseases of the aging brain and the role of nutrition in brain function.

Lack of B vitamins folate, B6, and B12 impairs mental ability, memory, and cognition Med diet (fish, oils, veggies) slows rate of cognitive decline and lowers risk of dementia Alzheimer's: associated w high levels of cholesterol, glucose, and homocysteine Folate, B6, and B12 are important

List the micronutrients of concern for highly active people

Loss of iron due to sweating and excretion in urine, also breaking down red blood cells from feet hitting pavement especially a concern for female athletes water!

Define atrophic gastritis

Lower production of stomach acid → overgrowth of bacteria in stomach and impaired digestion and absorption of micronutrients whose absorption is enhanced by acidic conditions (B12, folate, Ca, Zn, Fe)

List the potential health benefits associated with moderate consumption

Lower risk of CVD (increased HDL and reduced blood clotting) but only for ppl over 45

Cirrhosis

3rd and final stage of liver deterioration where liver damage is no longer reversible

MAP (Modified Atmospheric Packaging)

Add dif mixtures of co2, nitrogen, and o2 to air inside packaging to prevent bacterial growth Used in bags of prepackaged lettuce and salad mixed

Define one drink when referring to an alcoholic beverage

Any alcoholic beverage that contains one half ounce of ethanol or 15 grams of alcohol 5 oz of wine, just over a half cup 10 oz of wine cooler 12 oz of beer 1 ½ oz of 80-proof hard liquor

Describe how certain chronic diseases are in themselves risk factors for other other chronic diseases, i.e., list the interrelationships among chronic diseases

Atherosclerosis and hypertension exacerbate each other, can lead to strokes or heart attacks obesity: increased risk for atherosclerosis, hypertension, cancer, diabetes Diabetics 2x more likely to develop CVD Diabetes contributes to several other major diseases (hypertension, stroke)

list the water-soluble vitamins and describe how solubility affects the absorption, transport, storage, and excretion of them

B vitamins (thiamin, riboflavin, niacin, folate, vitamin b2, vitamin b6, biotin, pantothenic acid) and Vitamin c Dissolve in water Go directly into bloodstream and transported through blood Leave body via urine Don't get stored in body well, so have to replenish more frequently

carbohydrate loading

Begin 1 week before event Gradually decrease training intensity/duration while gradually increasing CHO intake (70-80%) kcal Can increase muscle glycogen stores 50-100% Greater muscle glycogen = greater endurance potential Beneficial for endurance events (>90-120 min)

major functions of water in the body

Body temp regulation Metabolic processes (chem reactions) Transport nutrients and waste' Lubricant, shock absorber Component of body fluids

Discuss how an infant's calorie needs differ from an adult's needs.

Caloric needs, protein requirements, and vitamin and mineral needs increase with age

Describe a diet to minimize glucose depletion during exercise

Endurance athletes want to keep high blood glucose levels for as long as possible - Prior to exercise: increase glycogens stores by regularly eating high carb diet that makes up 60-70% of total calories - During exercise: Sports drinks (with less than 10% sugar) and energy bars Benefits activity lasting over an hour - Post-exercise: Replenish stores within 2 hours of activity lasting over an hour, w carb-rich foods Trains muscles to store as much glycogen as possible

mineral functions

Energy metabolism Components of body compounds Electrolytes Growth and development

water recommendations

men: 3.7 L/day, 3 from beverages women: 2.7 L/day, 2.2 from beverages

neural tube defects

neural tube develops within first 17 to 30 days, so if not enough nutrients to support development you get defects Anencephaly: when brain is missing or fails to develop Spina bifida: incomplete closure of neural tube Protruding sack from spinal cord, paralysis in infant

placenta

organ thru which nutrients and oxygen pass to fetus and carbon dioxide and waste passed out form fetus

Discuss the role of nutrition in the prevention and treatment of arthritic conditions.

osteoarthritis = most common form of arthritis, condition alleviated w weight loss Rheumatoid arthritis: body mistakenly attacks bones and cartilage, causing painful inflammation More common in younger adults Omega-3 fatty acids for inflammation Antioxidant vitamins C and E and carotenoids reduce free radical damage

pasteurization

process in which heat is used to inactivate most but not all microbes Typically used to kill microbes in milk and juice products Subject them to a high temp for short time

Identify the role of sodium in the body, the effects of excessive intake, and major food sources

role: electrolyte antagonist: too much will increase body's ability to hold water (edema, swelling), over time will increase risk for chronic high blood pressure major food sources: - Table salt - Processed foods (canned soups and meats, condiments, pickled foods, chips, pretzels, crackers, etc)

water balance

the balance between water intake and output

Identify the major roles of phosphorus in the body, and food sources in the diet

Meat, poultry, eggs, milk, milk product More available in animal products than plant sources Plant sources: nuts, legumes, cereals, grains Soft drinks as phosphoric acid Tea, coffee Food additives **Basically everything too much phosphorus and not enough calcium is bad Functions: bone health

food sources of calcium

Milk and dairy products = 70% of ca in american diet Leafy greens: kale, collards, mustard greens Calcium fortified foods

free radicals

Molecule with an unpaired electron that is highly unstable Steals electrons from other molecules to become stable, generates chain reaction that can destroy cell membranes, disable cell proteins, and cause mutations in DNA Come from enviro, cell function

Identify the important lifestyle factors (modifiable and non-modifiable) that promote health and disease

Non-modifiable: age, gender, family history Modifiable: physical inactivity, stress, smoking, drug/alcohol abuse, diet (intake of calories, fat, fiber, sugar, salt, vitamins, minerals)

CVD risk factors

Non-modifiable: old age, male, family history Modifiable: high total blood cholesterol, high LDL and low HDL cholesterol, being obese, having diabetes or hypertension, lack of exercise, smoking, athrogenic diet (high in sat fat and few veggies)

Discuss potential advantages and disadvantages associated with organic foods.

Not necessarily safer or healthier Using unprocessed organic fertilizer may transmit bacteria to humans Nutritionally equal to conventional foods Advantages: Produced without pesticides, antibiotics, or growth hormones Cows given hormones have more infections, and small doses of antibiotics found in milk products Disadvantages: Expensive Lack of availability

Calcium deficiency

Osteoporosis

Describe the use of selenium in the body and the role of selenium in cancer protection

Part of body's antioxidant defense system: cofactor for glutathione peroxidase (antioxidant that prevents damage from free radicals) works with vitamin E

Discuss the importance of physical activity in the later years

Regular activity throughout life helps maintain muscle mass and strength and minimizes fat mass Older adults should engage in moderately intensive aerobic activity for at least 30 min most days of the week and participate in resistance or strength training 2-3x per week

antioxidant

Substance that inhibits oxidation oxidation agents produce free radicals (molecule with an unpaired electron that is highly unstable) Vitamin e, c, beta carotene, selenium sorta (cofactor for enzyme that acts an antioxidant)

Discuss the need for additional calories and fluids during lactation, and list the habits that are incompatible with lactation.

To produce enough milk the mother needs an extra 800 calories per day (500 from food but rest provided by mothers fat reserves) Inadequate nutrient intake will lead to mother producing less milk but milk will still have all nutrients that the baby needs (quality of milk maintained at expense of mothers own nutrient stores)

Describe the incidence of childhood obesity and role of heredity and environmental factors in the development of obesity in children

Too many calories + too little physical activity = weight gain Parental obesity predicts childhood obesity and more than doubles chances of child becoming obese adult Children mimic their parents consumption patterns Inactivity increases with more time spent in front of a screen

List the hormones needed to maintain blood calcium levels

calcitonin and parathyroid hormone

CVD (cardiovascular disease): what is it? and development

- Coronary heart disease = coronary artery disease = most common form of CVD - Damage to coronary arteries resulting in narrow or occluded arteries and slow or obstructed blood flow - Involves atherosclerosis and hypertension: Presence of either makes other one worse - Atherosclerosis accumulation of lipids and other materials in arteries Development: fibrous plaques build up, arteries harden, restrict blood flow to heart muscle (heart attack) or brain (stroke) Increased formation of blood clots which also restrict blood flow and increases blood pressure Causes: - damage to cells lining blood vessels due to: hypertension, high LDL cholesterol, elevated homocysteine, diabetes, toxins from cigarette smoking, some viral and bacterial infections - Steinberg's hypothesis: oxidation of LDL particles cause atherosclerosis - Thus, antioxidants (vitamin E) can prevent or delay development of fatty streaks

Discuss the hydration schedule for physical activity and the need for electrolyte replacement.

- During activity the need for water surpasses need for any other nutrient - Water loss due to sweat, respiration - Helps body regulate temp (keep cool) - Water before, during, and after activity: - Plain cool water - Wear clothes that allow sweat to evaporate -excess sweating = loss of electrolytes

Describe the role of body fat during prolonged exercise

- During first 20 minutes of moderate activity, person uses mostly glycogen for fuel - Once almost depleted, signal to liver to begin breaking down glycogen stores - After 20 minutes, body starts using less glycogen and more fat for fuel - Main fuel for prolonged low-intensity exercise - Fatty acids from storage converted to acetyl-CoA (and ATP) in mitochondria of muscle cells - Trained muscles have more mitochondria and greater ability to use fat as fuel "Better butter burners"

Describe the use of glucose and glycogen as body fuels during exercise

- Glucose stored as glycogen in liver and muscles - Muscle glycogen is primary fuel source for intensive activities - Used up quick in intense activities, slowly in moderate activities - Depleted in 1-2 hrs depending on intensity - Once depleted, can only work at ~50% of maximal capacity (hit the wall) - Muscle glycogen used only by that muscle; liver glycogen released into blood stream - During first 20 minutes of moderate activity, person uses mostly glycogen for fuel - Once almost depleted, signal to liver to begin breaking down glycogen stores - After 20 minutes, body starts using less glycogen and more fat for fuel

difference between minerals and vitamins

- Minerals = elements present in human body - Unlike macronutrients and vitamins, minerals are composed of a single element alone (ex: calcium is only calcium) - Minerals retain chemical identity even after exposed to heat, oxygen, acid, or ultraviolet light, vitamins don't**

Describe the nutritional needs of adolescents.

- Peak nutritional needs during adolescence (except pregnancy and lactation) - Iron: Increased need in females due to menstruation & Increased need in males due to increased lean body mass

identify the nutrients for which there are different requirements in older adults

- Vitamin B12: atrophic gastritis is common, less acidic enviro to absorb it - Vitamin D: increased likelihood of inadequate intake; skin synthesis declines, can't make it from sun well enough - Calcium: intakes may be low; osteoporosis is common

Discuss the 2 dietary practices that have the most significant effect on an infant's nutritional health, i.e., the milk an infant receives, and the age at which solid foods are introduced

1. Breast milk vs formula for first 4-6 months - breast milk best bc provides immunological protection that cannot be replicated in formula 2. age at which solid foods introduced: Begin solid foods at 4-6 months bc *breast milk doesn't have enough iron to last more than 4-6 months Must be foods infants can physically and metabolically handle First foods: iron-fortified rice, cereals, barley or oats, pureed veggies or fruits, or strained meats Introduce foods one at a time to detect allergies

benefits of engaging in regular physical activity

1. Cardiovascular health: Reduces inflammation, helps maintain health blood pressure, and improves lipid balance thus decreases risk of coronary heart disease and stroke Regular exercise increases HDL cholesterol and lowers LDL and triglycerides 2. Obesity Helps maintain body mass or muscle tissue while promoting loss of fat tissue Increases total energy expenditure 3. Diabetes Enhances action of insulin and promotes uptake of glucose by muscle cells and tissues 4. Cancer Lowers risk of colon cancer and prevents risk of reuptake of breast cancer 5. GI health Improve muscular actions like peristalsis segmentation and mass movements Lowers risk for gallstones and gallbladder disease 6. Immune function: Reduces susceptibility to infections 7. Osteoporosis: increases bone density 8. Fewer injuries: makes you less prone to injury, improves agility and balance 9. Psychological health: lowers depression, anxiety, mental health, improves self image, helps you sleep better

Summarize the 4 components of food safety in the kitchen, i.e., Fight Bac!

1. Clean: in hot soapy water, clean all surfaces that come into contact with food (and hands) 2. Separate: avoid cross-contamination Keep raw eggs, meat, poultry, adn seafood separate from other foods (have higher chance of being contaminated) 3. Cook: cook to high enough internal temp to kill microbes, keep foods hot while serving to prevent bacterial growth before serving ( Keep hot foods above 140 degrees 4. Chill: keep cold foods cold, from grocery unpack immediately After meal, refrigerate within 2 hours Thaw and marinate meats and poultry in the fridge, not a room temp Keep cold foods below 40 degrees Between 40-140 is the DANGER ZONE

Sources of water intake

1. Drinking water and beverages 2. Foods you eat; Fruits and veggies = 80-90% water, higher the fat content, lower the water content 3. Production of water during water metabolism (depends on amount of calories you consume)

Describe two ways in which foodborne microorganisms can cause illness in the body, and give examples of each

1. Infection Caused by eating food w infectious microbes 2. Intoxication Caused by eating foods with natural or microbial-produced toxins Effect of toxin that makes you sick rather than bacteria itself

Routes of water loss

1. Kidney as urine 2. Skin as sweat 3. Lungs as exhale water vapor 4. Water in stool/feces via GI tract

list the fat-soluble vitamins and describe how solubility affects the absorption, transport, storage, and excretion of them

A, D, E, K Dissolve in fat or organic solvents Require fat in meal in order to get absorbed Needs bile to get emulsified Transported throughout lymphatic system bc big molecules before getting to liver Excreted through feces via bile

differences between macronutrients and micronutrients

Carbs, fats, proteins: Required in gram quantities Structure -- polymer Some are essential Provide calories Vitamins and minerals: Required in mg quantities Structure -- individual molecule All are essential Provide no calories

Discuss the nutrition recommendations for vision changes that occur with aging

Cataracts = age-related thickening of eye lenses, blindness if not surgically removed - Oxidative stress plays significant role - Antioxidant nutrients may help prevent damage macular degeneration = deterioration of macular region of the eye adequate vitamin a, antioxidants

Discuss the role of childhood obesity in the early development of type 2 diabetes and cardiovascular disease.

Childhood obesity related to cardiovascular diseases (asthma) and type 2 diabetes Increased cholesterol and atherosclerosis (hardening of arteries)

Identify the major functions of iron in the body

Component hemoglobin in red blood cells, helps transport oxygen thru body

Cancer

Development: - Carcinogenesis: - Initiation step: alteration of DNA or a G mutation due to exposure to carcinogen or spontaneously - Promotion step: cellular division increases - Progression: cancer cells proliferate and form mass large enough to impact body function Risk factors: - Non-modifiable: genetic factors, ineffective immune system, aging - Modifiable: enviro factors (exposure to radiation, sunlight, presence of chemicals in water, smoking, air pollution) - 30% of cancer cases are diet related: less green and yellow fruits and veggies, more alc, more grilled meat, more red meat, more cured meat, more fried food High calorie, high fat diets (sat and trans) Diet recs: Omega-3 fatty acids in fish More fruits and veggies More fiber fights colon cancer More phytochemicals (broccoli, cauliflower, kale)

Hypertension

Development: - chronic high blood pressure, or force of blood pushing against artery walls - Can lead to heart failure, aneurysm, kidney disease Risk factors: - Non-modifiable: older age, fam history - Modifiable: obesity, diabetes, high blood lipids, inactivity, smoking, alcohol - High sodium diet only if you have salt sensitivity (genetic predisposition, advanced age, african american, chronic kidney disease, hypertension, diabetes, obesity) Diet Recs: - Weight control - Physical activity - Limit Alcohol - Reduce Dietary sodium - DASH diet: Dietary Approaches to Stop Hypertension - Increase fruits, veggies, nuts, and low fat dairy products - Reduce sat fat and total fat - Key nutrients: high in calcium, K, Mg, fiber - Low in Na

Diabetes

Development: High blood glucose levels due to insufficient insulin, ineffective insulin, or combo of the two Type 1: insulin dependent, pancreas cannot process insulin, more rare, in young ppl Autoimmune disorder Type 2: most common, pancreas produces insulin but cells of body are less sensitive to it (insulin resistant) Insulin-producing cells progressively lose function w age Closely associated w obesity and inactivity (Obese ppl require more insulin to maintain a normal blood glucose level) Risk factors: Non-modifiable: age Modifiable: weight Nutrition recommendations: Maintain consistent CHO intake Lower fat intake if blood lipid levels elevated Type 2: moderate weight loss Improves insulin restantance Improves blood lipid profile Improves blood pressure Antioxidant vitamins C and E can reduce oxidative damage caused by XS glucose levels Phys activity

Describe the DASH diet, and specify who might benefit from such a diet

Dietary Approach to Stop Hypertension favors meals that are low in animal and dairy fat and rich in fruits, vegetables, and whole grains increases potassium and decreases sodium in diet good for ppl who have high blood pressure

Define electrolyte, and list the 3 major electrolyte minerals

Electrolyte = all mineral salts whose ions dissolve in water (then they carry electrical current) Electrolytes influence: Fluid balance (by exterting osmotic pressure) Muscle contractions Transmission of nerve impulses Acid-base balance in body fluids 3 major electrolyte minerals Sodium Potassium chloride

Describe the role of calcium in the body and the factors that enhance or limit its absorption

Functions: bone health Factors that enhance absorption: - Acidic conditions in food mass (need pH less than 6) and stomach acid - Presence of vitamin D - iron in diet Factors that limit absorption: - high Fiber: phytates, oxalates

Discuss several factors that affect the body's ability to metabolize alcohol

Genetic status, health status, gender, body compositions Race, size, food, physical condition, alcohol content

Describe how to assess the growth and nutritional status of infants and children

Growth charts used to assess nutritional status of infants and children: Growth reflects nutrient intake Compare measures over time Measures > 85th percentile or < 5th percentile are cause for concern

Explain why a nutritionally adequate diet is important long before a pregnancy is established.

Guarantee development of healthy placenta **folate status prior to pregnancy: fetus develops brain and spinal cord very early on, requires folate to synthesize DNA and replicate cells to prevent neural tube defects

List the detrimental effects of alcohol when consumed in excess

Hazing, drunk driving, alcohol poisoning Shock, coma, death Lack of awareness and control Dizziness

Compare the availability of iron from plant vs. animal sources

Heme iron is contained in hemoglobin, myoglobin of meat, fish, poultry Very bioavailable (absorbed well) Nonheme iron is present in veggies, fruit, grains, and supplements Not very bioavailable (not absorbed well)

Compare the protein needs of an athlete vs. a sedentary person.

Increased need for protein during high intensity training After you work out, muscles need to rebuild themselves Otherwise, protein is very minor source of fuel 5% of energy needs under most conditions

Vitamin B6

Major function: amino acid and protein metabolism and DNA synthesis Food sources: meat Deficiency: anemia Toxicity - depression, fatigue, irritability, headaches - nerve damage causing numbness - Pharmacological effects: PMS, carpal tunnel syndrome, Intake > 200 mg/day can lead to irreversible nerve damage

Niacin (B3)

Major function: coenzyme (help enzymes do job) Food sources: all protein-containing foods, whole and enriched grain products Deficiency: Pellagra - was an epidemic in early 1900s and then they enriched foods w Enrichment act of 1942 - Affects skin, GI tract, CNS - Sun exposure worsens condition - 4 Ds: diarrhea, dementia, dermatitis, death - Cause (3 Ms): "meat" (fatback, protein poor), maize (corn as main diet staple), molasses - Occurs in 50-60 days, prevented w protein adequate diet Toxicity: no toxicity symptoms from foods, but supplementation can cause liver damage, "niacin flush"

Riboflavin (B2)

Major function: coenzyme (help enzymes do job) Food sources: milk products (yogurt, cheese), enriched or whole grains, liver - Easily destroyed by UV light so opaque containers Deficiency: Ariboflavinosis - leads to Glossitis (inflammation of tongue) and Cheilosis (cracks at corners of mouth) - who is at risk: alcoholics, phenobarbital use, no milk intake (marginal) Toxicity: none

Vitamin B12

Major functions: DNA synthesis, protein synthesis Major food sources: only food source is animal products (organ meat, seafood, meat poultry, eggs, cheese, milk) or fortified foods, cereals, no plant-based sources Deficiency: 1. irreversible nerve damage Who's at risk: Elderly (bc can't absorb as well with less acid), Alcoholics, Gastrectomy patients, Strict vegetarians Toxicity: none

Vitamin E

Major functions: antioxidant (prevents damage from free radicals) - Donates electron to free radical Major food sources: plant oils, nuts and seeds, whole wheat, wheat germ, asparagus Deficiency: hemolytic anemia (rupture of blood cell membranes bc too many free radicals), peripheral neuropathy (membrane peroxidation of nerve cells), protects LDL particles from oxidation Toxicity: uncontrolled bleeding, reduces blood clotting

Vitamin C (ascorbic acid)

Major functions: antioxidant, collagen formation (fibrous protein that gives strength to connective tissue, aka tendons and cartilage and gums and skin) Major food sources: citrus fruits, berries (strawberries), some veggies (red pepper, broccoli) Deficiency: scurvy - Lack of vitamin C for 20-40 days - Fatigue, pinpoint hemorrhages (petichiae) - Bleeding gums, poor wound healing, fractures Populations at risk: smokers, alcoholics, elderly men, low fruit/veg intake. toxicity: diarrhea

Vitamin K

Major functions: blood clotting, bone health Food sources: green leafy veggies, brussels sprouts, broccoli, some produced in gut bacteria Deficiency: hemorrhage, bone/hip fractures Toxicity: none, only issue if on blood clotting drugs

Vitamin D

Major functions: bone health, calcium absorption Major food sources: fortified dairy products (milk, some yogurt), fatty fish (salmon), eggs, fortified cereal, SUN - also produced in liver and kidneys Deficiency: Rickets (inadequate bone mineralization in children), Osteomalacia (softening of the bone, rickets in the adult) Toxicity: Hypercalcemia: over accumulation fo calcium in organs

Thiamin (B1)

Major functions: coenzyme (help enzymes do job) Food sources: pork*, enriched and whole grains Thiamin deficiency: 1. Beriberi -- "I can't, I can't", Peripheral neuropathy, Weakness, nerve degeneration, irritability, poor arm/leg coordination, loss of nerve transmission, Edema, enlarged heart, heart failure - Occurs where polished rice is the only staple - Occurs within 7 days on a thiamin deficient diet Thiamin toxicity: none

Folate (folic acid)

Major functions: protein metabolism, DNA synthesis (folate and B1 rely on one another for activation) Major food sources: primarily leafy and green veggies, fortified grain products Deficiency: cancer, neural tube defects: spina bifida, anencephaly Toxicity: -High folate can mask a B12 deficiency: Can cause neurological damage if given to patients w undiagnosed pernicious anemia (due to B12 deficiency) - Older adults at high risk - too much can promote certain cancers

Vitamin A

Major functions: vision Major food sources: retinoids (liver, fish oil, eggs, dairy), carotenoids (dark green, yellow-orange veggies, some fruits)- beta carotene (plant-based vitamin A, antioxidant) Deficiency: Night blindness that turns into Xerophthalmia or irreversible blindness Toxicity: liver damage and hip fractures

Describe the general difference between the major minerals and trace minerals

Major minerals = minerals present in large quantities in body - Require >100 mg/day - Ca, P, Mg, Na, K, Cl, S Trace minerals = minerals present in small quantities in body - Requires < 100 mg/day - Fe, Zn, Mn, Cu, I, Se, Cr, F, Mo - Narrow range of safe intake - easy to reach UL and beyond with supplements

CVD nutrient recommendations

More fruits, veggies, and whole grains Replace sat fat sources with products w less sat fat like fish, legumes, and poultry w no skin, lean meats, low-fat/fat-free dairy products Regular physical activity Foods high in soluble fiber to get rid of cholesterol Fish and fish oils high in long chain omega 3 fatty acids prevent blood clots and reduce inflammation that can damage vessel walls Moderate consumption of alcohol increases HDL (healthy levels) and prevents blood clots) Food rich in b vitamins folate, B6, and B12 lower homocysteine levels in blood (high levels assoc w CVD) Vitamin E as an antioxidant can prevent oxidation of LDL particles Say foods consumed in place of protein sources high in sat fats lower blood cholesterol levels

Define moderate alcohol consumption for both men and women

No more than 2 drinks per day for average size man and one drink per day for average size woman

Identify the role of magnesium in the body, and major food sources

Role: bone health Major food sources: Green leafy plants, nuts

Describe the role of zinc in the body, major food sources, and consequences of a zinc deficiency

Role: cofactor for so many enzymes Major food sources: meat, grains Zinc deficiency 1. dwarfism

Identify the role of potassium in the body, the effects of inadequate intake, and major food sources.

Role: lowers blood pressure (counteracts sodium), electrolyte Effects of inadequate intake: Deficiency rare Caused by excessive losses (anytime you lack water) Hypokalemia: Muscle weakness, bloating, heart abnormalities Diet: fruits, veggies, dairy (DASH diet)

Explain how a teenager's choice of soda over milk or soymilk may jeopardize their nutritional health.

Soda high in phosphorus High phosphorus + low calcium interferes w proper bone development

Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency.

Women lose more iron than men due to menstruation Lose more iron w destruction of red blood cells that occurs when the tissues of their feet make repeated high impact contact w unyielding surfaces like running on hard pavement over prolonged period of time Athletes have higher demand for iron in muscles Myoglobin = oxygen carrying molecule in muscle and requires iron to function properly

sarcopenia

age related loss of lean muscle mass Lose ability to move and maintain balance Begins as early as age 45

Explain the use of fluoride in the body and its role in dental caries prevention

binds to hydroxyapatite and makes it even stronger, strengthens bones and teeth, resists cavaties too much: brown, misshapen teeth

Explain the components of fitness and the progressive overload principle

fitness: strength, flexibility, and cardiovascular endurance do these by increasing: duration, intensity, and frequency

Describe the use of chromium in the body and its relationship to diabetes.

helps insulin do it's job-- remove glucose from bloodstream and move into cells where it can be used and metabolized (lower blood glucose levels)

major role of chloride during digestion

hydrochloric acid

Wernicke-Korsakoff Syndrome

thiamin deficiency that's associated with alcohol abuse

critical period

times during fetal development process which have very rapid cell division and intense development Limited nutrient supplies or exposure to toxins during this time is very dangerous, and fetus less likely to recover earlier on in development

Describe the effects of insufficient and excess iodine intake

too much or too little both result in goiter

Food irradiation

use of low dose radiation to kill microbes and commonly used to package dried herbs and spices

List the stages of prenatal growth and development.

zygote, embryo, fetus