Nutrition Final Exam
Anthropometrics
(Skin fold measures) Estimate a person's percentage of fat by using calipers
Behavior modification strategies
1. Cognitive restructuring (changing frame of mind regarding food--workout instead of eating when stressed) 2. Chain Breaking (breaking the tie that connects two or more behaviors) 3. Stimulus control (remove the temptation) 4. Contingency management (chewing gum to avoid snacking) 5. Self monitoring (food diary)
Benefits of regular physical activity
1. Increased CV function 2. Reduced stress 3. Lower blood pressure 4. Weight loss/control 5. Reduced risk of certain cancers 6. Improved sleep 7. Improved immune function 8. Improved blood glucose control 9. Slowing of the aging process 10. Improved self image
Strategies used by the World Food Bank to counter undernutrition
1. Increasing diversity of the food supply 2. Fortifying food with nutrients 3. Providing nutrient supplementation
3 processes that the body can use to absorb nutrients
1. Passive diffusion - move easily without energy 2. Facilitated diffusion - special protein carriers help; no energy required 3. Active transport - energy is needed
3 functions of nutrients
1. Provide energy 2. Regulate body process 3. Contribute to cell and body structure
Recommended percentages of each nutrient
10-35% from protein 45-65% from carbs 20-35% from fat
Maximum heart rate
220-age
Folate and vitamin B-12
A deficiency in both can result in megaloblastic anemia
Kwashiorkor
A disease occurring in young children who consume insufficient amounts of proteins and marginal calories
Selenium deficiency
A particular form of heart disease.
1D, 2B, 3A, 4E , 5C
A. Monosaccharides B. Disaccharides C. Insoluble Fiber D. Soluble Fiber E. Functional Fiber 1. Slows glucose absorption and lowers cholesterol 2. Sucrose and lactose are examples 3. The simplest form of carbs 4. Promotes intestinal health and is not naturally occurring 5. Improves passage through the large intestine
Under-nutrition
An individual's intake does not meet their nutritional needs. Health begins to decline.
Good sources of vitamin B-12
Animal products and fortified breakfast cereals.
ABCDEs of nutritional assessment
Anthropometric assessment (body composition-weight, height, skin fold, circumference), Biochemical a. (nutrients in blood, urine, feces), Clinical a. (physical-eyes, skin, tongue, teeth, threat, blood pressure, mobility), Dietary a., Environmental a. (living conditions, history, education, economics)
Android obesity
Apple shape, common in males; upper body obesity, where fat is stored in the abdominal area; linked to high blood testosterone levels.
Fat soluble vitamins
Are organic, are absorbed into the lymph system, are stored in large quantities, include A, D, E and K vitamins (they are not synthesized by the body and do not provide energy)
Sub-clinical deficiency
As nutrient levels decline the metabolic processes begin to slow or stop. There are no symptoms at this point.
MyPlate concepts
Balance, moderation, and variety
Target heart rate
Between [0.6 x (220-age)] and [0.9 x (229-age)] beats/minute
Clinical guidelines for diagnosis of anorexia nervosa
Body weight under 85% of the norm for a person's age, height and gender and a BMI less than or equal to 18.
Brain, arachidonic, allergies
Both human milk and formula are rich in fat to provide a concentrated source of calories and for ____ and nervous system development. _________ and docosahexaenoic acid are long chain fatty acids essential for brain and eye development. Solid foods can be introduced at 6 months. A new food should be introduced at the rate of one per week to check for ____.
Hemolysis
Breakdown of red blood cells caused by a deficiency of vitamin E
Waist to hip ratio
Can be an indicator of obesity; males with a circumference >40 and females >35 are considered obese; divide the waist by the hip measurement; in males <0.9 is desired and <0.8 for females.
Calorie calculation
Carbohydrates = 4 kcal/gram Proteins = 4 kcal/gram Fats = 9 kcal/gram Alcohol = 7 kcal/gram Multiply grams of each nutrient by the appropriate number and add together to get this
6 classes of nutrients
Carbs, protein, fat, vitamins, minerals, water
Irritable Bowel Syndrome
Causes bloating, abdominal pain, cramping, diarrhea and/or constipation. Not well understood.
Anorexia Nervosa
Characteristics: competitive, obsessive, critical of self; NOT impulsive.
Disordered eating
Characterized by the use of steroids, striving for perfection and/or shape preoccupation; does not include exercising for fitness.
Polysaccharides
Complex CHO; common: starch (vegetables, beans, breads, pasta rice), glycogen (storage form in liver and muscles), and fiber (3 kinds).
Organic nutrients
Compound that contains carbon and hydrogen; Carbohydrates, protein, fat and vitamins
Pellagra
Deficiency of niacin; symptoms include diarrhea, dermatitis, dementia and death
Heat exhaustion
Dehydration can lead to serious consequences including ______ _______, cramps and heat stroke.
Very low density lipoproteins
Deliver triglycerides to the cell
Marasmus
Disease state that results from very little protein and calorie intake.
Soluble fiber
Dissolves in water; broken down by intestinal bacteria; slows glucose absorption and can lower cholesterol; and provide satiety.
Calcium, iron, nutrient dense
During growth spurts adolescents have increased need for ___ for bone formation and _____to prevent anemia. A typical diet is also low in zinc, fat soluble vitamins and folate. Teenagers should moderate their intake of fast food, sugar laden snacks and sugary beverages and focus on ______ _____ food choices from the five food groups. The media, peer pressure, concern over appearance and exertion of independence all affect their food choices.
Sources of non heme iron
Elemental iron is added to non-meat sources such as grains, vegetables, milk, eggs and other plant products.
Bioelectrical impedence
Estimated a person's body fat by measuring the degree of resistance to an electrical flow.
Over-nutrition
Excess consumption of calories, fat and saturated fat.
Pound
For every ______ lost during a workout, 2.5-3 cups of fluid should be consumed during the exercise or afterwards.
Estimated Energy Requirements
Formulas based in gender, age, height, weight and physical activity; method is known as indirect calorimetry. Males: EER = 662-(9.53 x age) + PA x (15.91 x wt + 539.6 x ht) Females: EER = 354-(6.91 x age) + PA x (9.36 x wt + 726 x ht) wt in kg ht in m
Nature vs. nurture
Genes account for 70% of an individual's body weight, and we inherit specific body types. Inactivity, socioeconomic status, friends and family, culture/ethnicity, emotional eating, etc are factors in weight gain/loss.
Dangerous/fatal conditions that can affect mom and baby
Gestational diabetes and pregnancy induced hypertension
Purge
Getting rid of food and calories through use of laxatives, diuretics or vomiting.
Iodide deficiency
Goiter
Complete proteins
High quality; from animal sources; all essential amino acids are provided and the body can use this type efficiently.
Blood sugar regulation
Hormones are responsible for control; should maintain levels between 79-100mg/dl
Zinc deficiency
Hyposmia
Protein calorie malnutrition
Inadequate intake of protein and calories over a period of time which leads to muscle-wasting, and increased risk of infection due to a compromised immune system.
Overweight/obesity in children and teens
Increased incidence of this and poor dietary habits have led to CV disease, high blood pressure, type 2 diabetes, risk for osteoporosis, and low bone mass in this population; allergies are not increasing.
Body Mass Index
Indicator of a healthy weight; equal to weight (in kg) divided by height squared (m); can be used as a measure of a healthy weight, overweight or obesity in the general population; may not be accurate for children, teens, pregnant women, breast feeding women, short statute adults, very muscular individuals and the elderly.
Vitamin D deficiency
Lack of this vitamin can cause rickets in children and osteoporosis in adults
Iron deficiency
Low levels of hemoglobin
Megaloblastic (macrocytic) and pernicious anemia
M.A. Is associated with abnormally large RBCs that grow but never divide or mature, affecting their ability to carry oxygen through the blood stream; PA means leading to death and is associated with nerve degeneration that can lead to paralysis and death.
Bioavailability, major, light
Minerals are essential nutrients. The degree to which they can be absorbed is called their _____. Minerals needed in amounts >100mg per day are called ____ minerals while those needed in quantities <100mg daily are trace minerals. Unlike vitamins they are not destroyed by heat, ____, and exposure to air.
Parts of the GI tract
Mouth, esophagus, stomach, small intestine, large intestine and rectum
Calculating grams of nutrients based on calories
Multiply total calories by desired percentage of nutrients, then divide based on the kcal/gram of that nutrient
Macronutrients
Needed in large amounts in the body; Carbohydrates, protein, fat, and water
Micronutrients
Needed in small amounts in the body; Vitamins and minerals
Insoluble fiber
Not broken down by bacteria in the GI tract; doesn't dissolve in water; increases stool mass; speeds passage through the large intestines.
Hunger/Satiety process
Nutrients in the blood decline after not eating for a while; this drop stimulates the feeding center in the hypothalamus which signals us to eat; when nutrient levels rise, the satiety center is activated and our desire to eat declines; GI tract/stomach communicate with the brain in this process, too.
Bulimia nervosa
Ox hunger, cycle of restriction, binging and guilt, and normal weight. Does NOT involve a preoccupation with food.
Ileocecal sphincter
Passes undigested food that could not be absorbed for other uses, will be expelled from the body; prevents any backward movement of food particles from the large intestine back to the small intestine (ileum).
Common feeding problems with preschoolers
Picky eaters who snack frequently. Avoidance of vegetables and food jags are common.
Incomplete proteins
Plant sources of protein; lower quality; lacks one or more essential amino acids; can combine more than one plant protein to form complementary proteins that make a complete protein.
Intake, expended, maintenance
Positive energy balance occurs when energy intake is greater than energy expenditure resulting in weight gain. A negative energy balance occurs when intake is less than energy expended resulting in weight loss. Most adults should be in a state of energy balance where energy _____ is equal to energy ______. This results in weight ____.
Esophageal sphincter
Prevents the contents of the stomach from re-entering the esophagus.
Carbohydrates
Primary fuel used for a 100m sprint
Hormones, pituitary, lobules, protein
Prior to delivery, ___ prepare the breast for milk production. Prolactin is a hormone secreted by the ___ gland for milk production. As the baby suckles oxytocin stimulates the ___ and the letdown reflux to secrete milk. During the first few days following birth colostrum, which is high in ___ and immune factors, is secreted. This helps protect the intestinal health of the infant.
Functional fiber
Promotes intestinal health and is added to foods
5 factors that influence our eating patterns
Psychological, social, genetic, environmental influences and cultural patterns.
Lipoproteins
Required for fats to travel through blood to get the cells in our body
Ariboflavinosis
Riboflavin deficiency; leads to an inflamed tongue known as glossitis; also cheilosis, or cracks around the mouth.
Other organs that aid in digestion
Salivary glands, Gallbladder, Pancreas, Liver--produce and secrete substances
DETERMINE
Screening tool that can be used to asses an older person's risk for malnutrition.
External forces influence our eating habits
Sensory (taste, smell, texture, color, moisture, temperature), cognitive (habits, comfort foods, advertising, social factors, nutritional value), environmental, (economics, lifestyle, cultural/religious beliefs, environment), health status
Monosaccharides
Simple sugars; common: glucose (blood sugar), fructose (fruit sugar), and galactose (found in milk)
Psychosocial changes related to aging
Social isolation, depression, Alzheimer's, dementia, and economic factors
Six ions important to fluid regulation
Sodium, potassium, chloride, phosphate, magnesium, and calcium
60
Sports beverages are good for events lasting greater than ____ minutes and provide carbs, sodium and potassium which will stimulate thirst and make the beverage taste good.
Food jag
The desire to eat the same foods only, or to only eat a certain color at each meal. Common issue for preschoolers.
Appetite
The external drive that encourages us to find and eat food. Associated with positive sensations involved with eating food like smelling something tempting.
Cell division
The first stage of gestation, during which rapid _________ occurs is known as the blastogenic stage.
Food insecurity
The inability to get enough food or the quality and variety of the food is inadequate to meet nutrient needs.
Hunger
The internal drive to find food. Related to the negative sensations caused by a lack of food like stomach pains.
Basal metabolic rate
The number of calories used by the body while in a fasting state; males require 1kcal/kg/hour and females require 0.9kcal/kg/hour to support the function of various body organs and to stay alive; varies per person based on numerous factors (gender, lean body mass, body size, temp, age, nervous system activity, caffeine, smoking, pregnancy); largest component of energy expenditure; decreases in older adults; typically decreases on a weight loss diet.
Environment, usual, successful
The rate at which we age is influenced by several factors including lifestyle, _____, and heredity. Physical and physiological changes that are an expected part of aging such as increased fatty tissue, high blood pressure and declining bone and lean body mass is referred to as ___ aging. Individual's who make wise diet and lifestyle choices can decrease the risk for disease and age-related decline of functions occur at a slower rate. This is called ____ aging.
Pyloric Sphincter
The valve that controls the release of the chyme formed in the stomach into the small intestine; also prevents the food product from going back into the stomach once it's passed through.
Beriberi
Thiamin deficiency
Phosphocreatine (PCr)
This compound is broken down into phosphate and creatine to form more ATP; can maintain muscle contractions for up to 10 seconds.
Aldosterone, pituitary gland
To prevent dehydration two hormones are secreted. ____ is secreted from the adrenal glands to conserve sodium and water. The _______ release antidiuretic hormone to decrease urine output.
Disaccharides
Two monosaccharide units joined together; common: sucrose (glucose and fructose), lactose (glucose and galactose), maltose (2 glucose - rare in food; alcohol)
Mal-nutrition
Under- or over-nutrition
Collagen, antioxidant, scurvy
Vitamin C is important in the formation of ___, a connective tissue. Like Vitamin A & E it is working as an ____ scavenging free radicals. Combining iron with good sources of this vitamin will improve its absorption. A deficiency results in ______ which can be prevented by consuming citrus fruits. The vitamin is often marketed as a cure for the common cold.
Hypoglycemia
When blood glucose drops below normal levels because the body does not have enough fuel; this happens in diabetic individual's as a result of a hormone imbalance.
Night eating syndrome
Which eating disorder? Although Tony's parents encourage him to eat breakfast, he rarely feels hungry. He can sleep more if he skips. After school he has soccer then comes home for dinner. In the evening he studies and snacks. He usually goes to bed at 11:30 but rarely sleeps through the night. Once he wakes he checks out the left overs from dinner and makes a snack before heading back to bed.
Binge eating disorder
Which eating disorder? Caitlin is going thru a rough spot and has no close friends for advice. She has found cooking helps with stress. Last night she made brownies and ate most of the pan. Today she made cookies and ate most of the batter before she could bake them. The cookie dough just made her feel so good about herself.
Vegans
Will eat all plant products, but no animal products--no dairy, eggs, and no flesh.
Undernutrition
______ is the most common form of malnutrition in developed as well as developing countries.
Organ system development, growth
________ occurs from about week two through the eighth week and is called the embryonic stage. The fetal stage occurs from week nine to the end of the pregnancy and is a period of ____
Height from in to m
in/39.37 = m
Weight from lbs to kg
lbs/2.2 = kg
Percentage of calories from each nutrient
Calculate total calories, then divide the calories from each nutrient by the total and multiply by 100.
Hyperglycemia
High blood sugar
Gynoid obesity
Pear shape, common in females; small waist with fat deposited in the hips and thighs.
