Final Flashcards
1
Q
Definition of vitamin
A
Chemical in food required for growth and health
2
Q
A great way to get enough vitamins in your diet is:
A
eating 5 or more servings of fruits and vegetables a day
3
Q
What is Rickets?
A
- Smoke and coal in sky absorbed UV portion of sunlight needed for vitamin D
- 90% of children in Boston and Parts of Europe had rickets in 1880-1920 (industrial revolution)
- Causes bone to form incorrectly
4
Q
Beri Beri is a deficiency in___
A
- Thiamin
- Japanese navy who only had rice, not in navy that got beans, barley, and meat
- lethargy, fatigue, Cardio, nervous, muscular, GI complications
5
Q
Pellagra is a deficiency in_____
A
Niacin
-Dermatitis, Diarrhea, Dementia
-1900s, southeastern USA corn mush because cotton economy failure. Niacin in corn is not well absorbed
7000 deaths per year
6
Q
Vitamin A deficiency causes
A
- Blindness
- Diarrhea
- Found in dark greens, deep oranges
- Pre formed vitamin A retinol in Animal Products with fat (meat, fish)
7
Q
What deficiency will cause a goiter
A
Iodine
- needed for production of thyroid hormone
- Deficiency in pregnancy can lead to intellectual disabilities
- 30% of world at risk of iodine deficiency
8
Q
What are examples of water-soluble vitamins?
Describe how they’re stored in body. What are problems associated with them?
A
B and C
-Easily destroyed in food storage and prep.
Typically they “wash out” of body in a few days because water soluble ->B12 can be stored for up to a year in the liver
-B6 and C dangerous at high dose -> Megadose will stress kidney
9
Q
4 ways to minimize nutrient losses
A
1: refrigerate fruits and vegetables
2: to minimize oxidation, reduce air contact
3: wash before cutting now after
4: avoid cooking at high temps for long time, steam or stir fry is better
10
Q
5 places to get Folic Acid
A
- Leafy green vegetables
- Legumes
- Liver
- Lentils
- Fortified grain products
(synthetic folic acid is More Bioavailable then natural food sources)
11
Q
3 Folate/ folic acid deficiency problems
A
1- deficiency causes DNA instability, increases carcinogenesis
2- Heart health-> homocysteine accumulates in blood so Heart attack and stroke
3- Fetal Health, neural tube defect
12
Q
5 things that Vitamin C does
A
1-Antioxidant
2-Cofactor in collagen formation
3- Cofactor in other reactions like: tryptophan-> serotonin and norepinephrine; Fatty acids transport into mitochondria for energy metabolism; hormone production (thyroxine)
4- Stresses like: infections, burns, extreme temps, toxic heavy metals, chronic aspirin, barbiturates (sedatives), oral contraceptives, cigarette smoking -> vitamin C is released with stress hormones in response to these
5- Common Cold can be reduced by 1 day/ 23% if 1g/day vitamin C taken. Also reduces blood histamine with 2g/ day over two weeks
13
Q
How much vitamin C needed?
A
10mg prevent scurvy
-100mg saturate body pool
-DRI women: 75mg/d; men: 90mg/d
Excess-> nausea, abdominal cramps, excessive gas, diarrhea
14
Q
Vitamin D roles in body
A
1- bone growth: ^ Ca and P in blood… ^intestine absorption…^kidney reabsorption… mobilization from bones into blood
2-Cancer: breast, prostate, colon decreased chance
3-Multiple sclerosis; rheumatoid arthritis: ^37º latitude = >100% ^ in MS. BUT 400IU/day lowers MS risk by 40%
15
Q
UVB produces vitamin D, what are dietary ways to get vitamin D?
A
- fortified dairy foods
- fortified margarine
- fish oils
- egg yolk
- fluid milk is best source
16
Q
Who is at higher risk of Vitamin D deficiency
A
- 70yrs and older have 30% less Vitamin D production then younger adults
- institutionalized individuals
17
Q
Definition of phytochemical
A
-Biologically active compound in plants that offer resistance to chronic disease
18
Q
what does a phytochemical do in Plants?
A
- Give pigmentation and flavor
- promote chemical reactions/ used in metabolism
- protect from bacteria , fungi, animals and environmental oxidants
19
Q
Are phytochemicals essential?
A
- not essential
- they do not have deficiency symptoms
- antioxidant properties good for tissues
- some are toxic… too much is not better
20
Q
illness that phytochemicals protect against
A
- Cancer
- Heart disease
- high blood pressure
- other chronic diseases
21
Q
What do phytochemicals do in the body
A
- Antioxidants
- Hormonal action
- stimulation of enzymes
- interference with DNA replication
- Anti-bacterial effect
- Physical action
22
Q
Things about tomato phytochemical: Carotenoids
A
- Antioxidants
- > neutralize free radical cell damage
- > therefore may reduce cancer risk (prostate)
-2 main carotenoids
beta-carotene (carrots)
lycopene (tomatoes)
23
Q
Things about Phytochemical Flavonoids:
A
- Act as antioxidants
- anti-inflammatory
- reduce plaque buildup
- deactivate carcinogens
Found in Berries and black/green tea
24
Q
Things about the phytochemical Indoles
A
- May alter estrogen action to reduce breast cancer risk
- neutralize free radicals
- Cruciferous Vegetables
25
Things about the phytochemicals Tannins
-Act as antioxidants
Inhibit cancer activation and promotion
-May prevent early atherosclerosis
Found in GRAPES, RED/WHITE WINE
26
What is Solanine
Green potato
harmful plant components that is natural to fight against insects and fungi
will cause: Diarrhea, vomiting, fever, headache, paralysis
27
What is Oxalic acid
harmful plant component
- from turnip greens, spinach, rhubarb
- can bind to calcium and irritate the stomach and cause kidney stones
28
What are phytates
harmful plant components
| found in whole grains and bind to minerals
29
What are Aflatoxins
from Aspergillus fungi
- growing on nuts and nut products, dried foods, grains, spices and cocoa beans,
- which cause liver cancer.
- Testing done by CFIA.
- Discard nuts that look moldy, discolored or shriveled.
30
What is Selective breading
-selectively breeding crops & animals for centuries
-examples
: wild, native corn = 5 kernels/stalk
: super-sweet corn
: leaner animals
: chickens used to lay _50_ eggs/year today they lay _245_ eggs/year
31
Benefits to GMO
1) Extended Shelf Life
- tomatoes stay firm & ripe longer
- “antisense” (mirror image) gene
- binds to native gene and prevents synthesis of softening protein
- harvested at more flavorful, nutritious vine-ripe stage
2) Efficient Food Processing
* rennin - coagulate milk in cheese production
* traditionally from calf stomach
* today mass produced in bacteria
* save time, money & space
* in the future: lactose free milk? : decaf coffee bean?
3) Biopharming
* use animals & plants to produce drugs
- cow produce vaccine in milk
- bananas & potatoes to make vaccines
- hydroponically grow tomato plants to secrete protein through roots into water
4) Improved Nutrient Composition
* soybeans: upgrade protein quality
* canola: increase monounsaturated fatty acids
* “golden rice”: genes from daffodil & bacteria to make beta-carotene
5) Genetically Assisted Agriculture
* 90-95% of canola crops in Canada are GM to withstand herbicides (not just for food, lip gloss, soap, others)
* farmer can spray whole field, kill weeds & not harm canola
* soy, corn, sugar beets, potato, alfalfa (and 80% of Hawaiian papayas)
32
Main Issues of concern for human Health related to GMOs
1) Allergenicity: making one food have the allergy properties of another. Not currently backed by science
2) Gene Transfer: Genes moving from food to the body or GI bacteria
3) Outcrossing: worry that seeds could blow between crops mixing GMO crops with conventional crops
33
Leading causes of death: cancer
Men: Lung 32%, Colon & Rectum 9%, Prostate 14%
Women: Lung 25%, Colon & Rectum 10% ,Breast 16%
34
four stages of Cancer
1) Initiation- carcinogen-> permanent genetic change
2) Promotion - compounds cause the initiated cells to divide and accumulate
3) Progression - fast increase in tumor size and cells can undergo further mutations with metastatic potential
4) Metastasis - invade surrounding tissues and/or spread
35
3 Factors affecting Cancer Development that aren't food related
- Genetics
- Immune Factors: aging, decline in immune system, immunosuppressive drugs and viral infections
- enviro exposure
36
Dietary factors influencing cancer risk- INITIATORS
carcinogens: pesticides, nitrosamines (naturally occurring in beer and scotch formation) and linked to stomach espophagus liver and bladder cancer
37
classes of carcinogens
Group 1 Carcinogenic to humans
group 2A Probably carcinogenic to humans
Group 2B Possibly Carcinogenic to humans
Group 3 Unclassifiable as to carcinogenicity in humans
Group 4 Probably not carcinogenic to humans
38
Dietary factors influencing cancer risk- Promoters
- accelerate tumor development once initiating step has occurred
- “lag time” of 10-30 years
- excess dietary fat by contributing to obesity
- omega-6 fatty acids promoters in some animals
39
Fats effect on cancer
- can oxidize at high cooking temperatures, possibly producing oxidative stress
- oils become oxidized over time
- fat stimulates bile secretion, bacteria can convert bile to cancer-causing compounds
40
Dietary factors influencing cancer risk- Antipromoters
- high fruits & vegetables and cancer risk
- fiber protective against colon cancer
- phytochemicals -> cruciferous vegetables
41
Recommendations for Reducing Cancer Risk
1) Choose diet rich in a variety of plant-based foods
- >7 servings of whole grains, legumes, starchy vegetables
- 5-10 servings of other vegetables & fruit
- limit processed foods & refined sugar
2) Maintain healthy weight and be active
- avoid under & overweight
- 1 hour of exercise daily
3) Drink alcohol in moderation, if at all
- limit 2 drinks/day men; 1 drink/day women
4) Prepare and store foods safely
- do not eat charred food
- consume meat/fish grilled in direct flame only occasionally
5) Select foods low in fat and salt
- limit fatty foods especially of animal origin
- limit red meat to 3 portions per week
- modest amount of vegetable oil
- limit salted foods & table salt (salt-preserved foods damage stomach lining)
6) And most important of all: Do not smoke or use tobacco in any form
42
Factors associated with site specific cancers
1. Stomach: salt-preserved foods; possibly grilling & BBQing
2. Colorectal: saturated fat, red meat, alcohol; possibly grilling
3. Liver: hepatitis B, alcohol
4. Lung: smoking; possibly alcohol, saturated fat, cholesterol
5. Breast: obesity, early puberty, alcohol; possibly meat & fat
6. Prostate: high fat intake (especially from meat)
43
What are heterocyclic amines how do they form
- Charring, burning or grilling meat, poultry and fish over high temperatures causes heterocyclic amines (HCAs) to form. HCAs are mutagenic.
- do not burn food when cooking by any method
- marinating meats can help reduce carcinogen formation
- trim the fat (fat dripping into heat produces harmful smoke that coats the food)
- lower the temperature
44
how many essential minerals are there
15
| a deficiency in one or more will cause a chronic disease
45
Function of mineral charge
– Helps maintain an adequate amount of water in the body
– Assists in neutralizing acidic or basic body fluids
– Minerals are components of proteins and enzymes
- source of electrical power to stimulate muscle contraction and nerve reaction
-are part of bone, teeth, cartilage, other tissue
Positive charge + negative charge = formation of stable compound
46
Calcium: roles, sources, storage in body
```
• ~99% is stored in our bones and teeth
• ~1% is in our blood, muscle and other body fluids
• Important for
– Muscle contraction
– Blood clotting
– Cell membrane integrity
– Nerve conduction
– Strong bones and teeth
```
```
Milk & milk products
• Fish bones
• Tofu
• Greens (Kale, Bok choy)
• Legumes
```
47
Oxalic acid and Phytates affect on Calcium Bioavailability
Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces.
Phytates, found in whole grains, legumes, and nuts, can bind to calcium to form an insoluble complex, thereby decreasing the absorption of calcium
48
calcium supplements
1. Purified calcium
– Carbonate (most common: best with meals), citrate (good for elderly: doesn’t require gastric acid), gluconate, lactate or phosphate
2. Calcium mixtures
– magnesium, vitamin D, zinc
3. Powdered calcium
– Caution: bone meal, oyster shell, dolomite
***Iron chelates with calcium so don’t take at same time!
49
What three mineral deficiencies form osteoporosis
Calcium, Phosphorus, Vitamin D
50
age of peak bone mass
30yrs
at menopause bone calcium deteriorates
High bone mass when you're young sets you up for higher chance of good bones through life
51
Risk Factors for osteoporosis
* Female
* Menopause
* Low Ca intake
* White or Asian
* Thinness
* Smoking
* Excessive alcohol
* Inactivity
* Genetic
* Low vitamin D
52
Best sources of Iron
* Liver
* Beef
* Prune juice
* Dried fruit
* Beans & lentils
* Cereal
* Cream of wheat
* Oatmeal
* Dry cereal
53
Where is Iron stored in body
Hemoglobin (oxygen transport protein)
| -Some stored in Myoglobin (storage/transport of oxygen in muscle cells)
54
Heme vs Non Heme iron and absorption
- Non heme not as well absorbed because tight bond to oxalate, phytate, tannins
- Can be improved by vitamin C
- Absorption is worse with tea, coffee, Calcium & phosphorus, Phytates, tannins, & fiber
55
DRI iron
8mg/day men
18mg/day women
(15mg = ~2500kcal)
56
How common is iron deficiency?
| how is iron deficiency caused?
```
Low intake or Blood loss through:
–Menstruation
–Injury
–Surgery
–Ulcers
–Blood donation
```
5% of Canadians, and 25% world population
57
Symptoms of Iron Deficiency: Anemia
```
Exhaustion
• Paleness
• Short attention span
• Irritability
• Susceptibility to infection
• Rapid heart rate
In infants and children, deficiency anemia may cause irreversible impairments in mental development
```
58
Iron Overdose
Leading cause of accidental poisoning in young children
Alcohol increases iron absorption
Iron toxicity causes liver damage, diabetes, heart failure
59
The silent killer and stats
Hypertension (induced by high sodium intake)
135/85 is 2x as likely to get heart attack as 115/75
people who are overweight are 6x greater risk of hypertension
60
Definition of a supplement
Called Natural Health Products by Health Canada and
include:– Probiotics– Herbal remedies– Vitamins and minerals– Homeopathic medicines– Traditional medicines such as traditional Chinese
medicines– Other products like amino acids and essential fatty acids
61
What is USP for multivitamin?
should take multivitamin with a meal
-U.S. Pharmacopeia)- The USP Dietary Supplement Verification Program
is a voluntary program open to manufacturers of
dietary supplement finished products from around the
world, ensures that:
1) Contains what it claims
2) No harmful levels of contaminants (like lead)
will break down and release into body within proper amt of time
3) was made according to
4) FDA manufacturing standards
62
How to properly take iron supplement
- with meal or glass of juice- avoid taking with tea or coffee- if anemic, not at same time as Ca
63
how to properly take calcium supplement
- calcium carbonate with a meal
- divide large doses
- Ca + vitamin D good idea
- in winter
- if no multivitamin is taken
64
Potency of Vitamin E and Vitamin C
Vitamin E: natural more rapidly absorbed and maintained in tissue- about 2x as potent
Vitamin C: natural & synthetic have equal potency- pills, foods or rose-hip extracts = same
65
who should not have herbal supplements
not for children under 12, pregnant or lactating women, kidney or liver damage, immunocompromised (elderly or HIV), or undergoing surgery
66
Do not take herbs in place of, or in addition to_____ unless you've consulted with a doctor
pharmaceuticals
67
How does Creatine act as a supplement
- increases bioavailability of phosphocreatine in muscle cells
* faster resynthesis of ATP (fuel for cellular processes)
* brief high intensity exercise
-is effective for exercise that is less then 3 min
Vegetarians can benefit because they have lower PCr stores
~0.3 g/kg/day of creatine monohydrate for 5–7days followed by 3–5 g/day thereafter to maintain elevated stores
68
Downsides to using PCr supplementation
- safety concerns have historically included:
* kidney & liver function
* suppress natural creatine synthesis
* promote dehydration & muscle cramping
* muscle injury
- no evidence from well-controlled studies (up to 5 yrs) to support any of these concerns
ISSN: believe that it is safe especially for diseased populations
69
DHEA (dehyroepiandrosterone) - prohormone as a supplement
- DHEA is a weak androgen that needs conversion to more potent testosterone
- Assumption is that athletes expect a significant increase in circulating testosterone through exogenous DHEA administration, with a subsequent improvement in performance (not proven)
- On the list of banned substances by WADA
- Can alter testosterone: epitestosterone ratio
- if > 6:1 disqualification by IOC
70
6 things to keep in mind when deciding to take a supplement
1. No expert body of nutrition experts recommends routine use of supplements
2. Food is more than the sum of its nutrients
3. Taking supplements of single nutrients in large doses may have detrimental effects on nutritional status and health
4. Vary substantially in quality
5. Focusing on supplements can take attention away from improving lifestyle
71
Function of water in body
Maintenance of body hydration and temperature
Removal of waste products
Participation in energy formation
Major source of fluoride
72
how much water does the body get from liquid intake, food intake, and metabolism creation
Liquids: 550-1500ml
Foods: 700-1000ml
Metabolic creation: 200-300ml
Total: 1450-2800ml
73
How much water does the body lose from Kidneys, Lungs, Skin, and feces
Kidneys: 500-1500ml
Lungs: 350ml
Skin: 450-900ml
Feces: 150ml
74
Recommendation of Fluid intake
2000kcal expenditure = ~ 7-11 cups of fluid
| Aim for 1-1.5ml/kcal expended
75
How much fluid does a person get from their diet on average.
```
Beverages are 95% water
Fruits and vegetables 75 to 90%
Meats are 50% and 70%
31% of intake from plain water
44% from other beverages
25% from food
```
76
10 factors that increase water needs
Diseases that disturb water balance, such as diabetes
Exercise
Forced air environments, such as airplanes or sealed buildings
Heated environments/hot weather
Increased dietary fiber, protein, salt or sugar
Drugs & medications (diuretics – alcohol, caffeine)
Pregnancy or breastfeeding
Prolonged diarrhea, vomiting or fever
Surgery, blood loss, or burns
Very young or old age (smaller body mass makes minor changes in hydration more serious; elderly sense of thirst reduced)
77
how much fluid is lost in 1 hour of exercising in heat? One hour of exercise at other temps?
```
Heat - sweat losses of 1-2 L/hr exercising in heat.
-5: 0.6-1.4L
+10: 1.2-1.5L
+20: 1.6-2.5
+30: 2.0-2.8
```
78
what are the side effects of water toxicity/ high water intake?
What populations experience this?
Hyponatremia (low sodium in the blood)
Excessive water accumulation in the brain and lungs
Confusion, severe headache, nausea, vomiting, seizure, coma, and death
Endurance athletes who consume too much water
Infants given too much water or over-diluted formula
Patients with psychotic disorders taking medications that produce cravings for water
79
How much fluid replacement is recommended for different times in a workout?
500 ml : 2hrs before exercise
150-300 ml : every 20 minutes during exercise
exercise < 60 min : water is best replacement
exercise > 60 min :dilute glucose and electrolyte solutions
80
3 components to optimal fluid replacement
1. Volume
- small volume, regular interval to prevent bloating
2. Temperature
- cool (5-10ºC) to maximize ingestion
3. Composition
- >10% CHO may inhibit gastric emptying resulting in diarrhea, nausea, cramping
- 6-10% glucose or sucrose absorbed rapidly and provide energy for prolonged exercise
81
Recommendations for optimal fluid replacement: how concentrated should a drink be, and what should it have in it?
```
Carbohydrate source: glucose, glucose polymer, sucrose
Carbohydrate Concentration: 6-10%
Sodium Content: 10-20
Potassium Content: 2.5 -5.0
Osmolarity: 250-360
```
82
how much sodium in average meal
1-3g
| meaning electrolyte replacement is only necessary in extremes conditions
83
1kg of weight loss equates to how much sweat loss
1L
84
Describe: mineral, spring, and sparkling bottled waters
Mineral water: taken from underground reservoirs between layers of rock. Contains dissolved minerals from the rock.
Spring water: taken from springs that form pools or streams.
Sparkling water: carbonated water (true seltzers are naturally carbonated but sparkling is usually commercial addition of pressurized CO2).
Estimated that ~45% of bottled water is (purified) bottled tap water.
85
Definition of Nutrient-Gene interaction
Nutrients interact with gene functions and affect health status. Nutrients can turn genes on or off and nutrient intake can compensate for abnormally functioning genes.
86
what are some examples of single gene defects
* PKU (phenylketonuria)
* cystic fibrosis
* sickle cell anemia
* hemochromatosis
87
Polygenic Defect examples
1) heart disease
- diet can build plaque in some people but not in others
2) Cancer
3) Hypertension
- some people more sensitive to salt intake
4) obesity
- over 120 genes associated with it's development
88
How celiac disease works
-Autoimmune
-HLA genes produce proteins called the human leukocyte antigen (HLA) complex
Responsible for how the immune system distinguishes between the body’s proteins and foreign proteins
HLA genes most important genetic factor for predicting gluten intolerance
~99% of people with celiac disease and 60% with non-celiac gluten sensitivity have DQ2 or DQ8 risk version of HLA (but 30% of the general population have the risk version so development of disease dependent on the combination of risk variants)
89
Gluten is in:
Wheat, barley, rye
90
Key giveaways that someone has celiac disease
anorexia
growth retardation
distended abdomen
diarrhea
91
How to diagnose celiac disease
-screening: blood test for IgA-tissue transglutaminase (TTG) antibodies
(need to be on gluten diet for antibodies to be present)
-SI biopsy (definitive diagnosis)
-Genetic screening
Commonly misdiagnosed as IBS (irritable bowel syndrom)
Crohn's Disease
92
Non-Celiac Gluten Sensitivity
```
people develop symptoms and are better on non gluten diet but do not:
have autoantibodies (TTG, EMA, DGP)
have villous atrophy
```
93
PA guideline
-150min moderate to vigorous PA/week
2 strength training sessions/ week
-kids 60min/day: vigorous 3x/week; strength 3x/week
94
How the body is fueled (which sources, and how much of each) at rest
- 85% from fat
- 10% from CHO
- 5% from protein
95
4 sources of fuel during energy
During Exercise:
1. Muscle glycogen
2. Blood glucose
3. Plasma fatty acids
4. Intramuscular triglycerides
96
which sources are used depends on what 4 factors.
1. Intensity & duration of exercise
2. Level of exercise training
3. Initial muscle glycogen stores
4. Supplementation with CHO during exercise
97
What happens when you "hit the wall"
- Glycogen stores in muscles severely lowered -> tire more easily -> fatigue
- Glycogen only depleted in muscle actively involved in exercise
- Some CHO is needed by muscles to generate energy from fat breakdown
- Water & glucose ingestion at point of fatigue may prolong exercise but severe limitations exist for high level of energy production needed for exercise
98
What happens when you "bonk"
- Depletion of liver glycogen may lead to hypoglycemia
- Acute feelings of dizziness, muscular weakness, fatigue
- Normal blood glucose (3.8-6.1 mmol/L)
- Hypoglycemia (2.5 mmol/L)
99
5 things to do to optimize pre competition nutrition
1) Stomach should be relatively empty
2) minimize gastrointestinal distress
3) avoid hunger, lightheadedness or fatigue
4) adequate fuel (CHO) in blood and muscles
5) adequate amount of body water
100
ration of simple sugars to protein in post race meal
sugar : Protein
| 3:1
101
What baby weight is considered low? How many weeks is considered preterm?
<5.5lbs is small
<37 weeks is early
7.75 to 8.75 least likely to die in first year
102
Developmental Origins Hypothesis
- Hypothesis for development of chronic diseases
- Increased chance of heart disease, stroke, diabetes, obesity from "programmed" energy or nutrient imbalances during pregnancy
- fetal tissues in critical phases make adaptations to cope with nutrient supply
- Dutch hunger winter: if women were exposed to famine during pregnancy the kids had increase risk of obesity and diabetes, but a much lower birth rate
103
how much weight should a women gain during pregnancy
```
Underweight: 28 to 40 pounds
Normal-weight: 24 to 35 pounds
Overweight: 15 to 25 pounds
Obese: 15 to 20 pounds
twins: 37-54lbs
```
104
Components of pregnancy weight gain
```
33lbs:
mothers fat stores: 8.5lb
uterus and supporting mucles: 2.4lb
Infant at birth: 8.3lb
Amniotic fluid: 2lb
Blood supply to placenta: 3lb
Placenta :1.6lb
mother's fluid volume: 6.1 lb
Breast size: 1.1lb
```
105
how many calories should a mom adjust her diet to when pregnant
1st: 0kcal/d
2: 340kcal/d
3: 450kcal/d
folate (600ug/d), iron, and calcium
106
Vitamin A intake recommendation
| pregnancy
~5000iu/d
| beta carotene, vit A precursor is not harmful
107
Calcium roles in pregnancy
- needed for mineralization of bones in fetus
- uptake by fetus is high in third trimester and it will take as much as it needs
- If mom doesn't have high enough calcium intake in food her bones will sacrifice more calcium (but it's restored after pregnancy)
108
Vitamin D need for pregnancy
- Lack of vitamin D will compromise growth
- Vegan women at greater risk b/c vitamin D is from animals
- 600iu-4000iu is intake recommendation for pregnancy
109
Importance of Iron in pregnant women
- most common pregnancy deficiency
- must take 27mg/day and women who do not take it will have iron deficient small babies
- also babies need 4 month of irons stores when born because milk wont give it to them
110
EPA and DHA need during pregnancy
fatty acids for CNS and vision
| 300mg/d during pregnancy and breast feeding
111
which pregnant women should take a multivitamin (in addition to iron and folate which all should take)
83% of women take multivitamins
| only needed in they do not have adequate diet, they have twins (need more), are smokers or alcohol and drug users
112
growth rate of infants
- double birthweight by 4 months old
- triple birthweight by 1 year old
- length increases by 50% in first year
113
Infant heart rate, breath rate, and energy needs compared to adults
```
Infants HR: 120-140
Adult HR: 70-80
Infant Resp. Rate: 20-40
Adult Resp. Rate: 15-20
Infant kcal/kg body needed: 100
Adult kcal/kg body needed: <40
```
114
Recommended protein fat and CHO intake in breast milk vs in recommended adult diets
Breast milk: 6% protein, 55% fat, 39% CHO
| adult diet: 12% protein, 30% fat, 58% carbohydrate
115
Nutritional needs/ recommendations during infancy (cows milk) (solid food) (no-no foods)
- cows milk around 12 months
- >linked to iron deficiency and intestinal bleeding if before 6 months
- Solid food at 6 months starting with fortified cereal then with pureed veggies and fruits, family foods at 1 year
116
Satiety Responsiveness
Responsiveness to internal satiety cues
117
Food responsiveness
responsiveness towards external food cues, including the smell and taste of foods
118
Traits with food preference development
- preferences are not inborn, they are learned
- shaped by enviro
- humans born cautious to some foods
- children normally need to warm up to: vegetables, spicy food, mixed foods
119
4 things to do when you have a picky eater child
- one family meal
- make sure child comes to table hungry
- avoid distractions like toys and TV
- eat meals at table as family
120
Ideal fat intake for children
21-35% of diet is ideal
less then 35% cals from fat is too high
excess intake of fatty foods leads to obesity, very low folate and Vit C, high saturated fat intake
121
how many children meet their calcium DRI
about half
122
Obesity in childhood and adolescence is associated with:
- obesity in adulthood
- high LDL- cholesterol
- Low HDL-cholesterol
- Increased blood pressure
123
cholesterol levels in the US children
only half of US children in ideal range for cholesterol.
25% in clinically high range
-blood cholesterol is higher in US then other countries where heart disease is lower
124
growth pattern in children
between 2 and 10 yrs: 5lbs & 2-3in per year
125
WHO growth charts for Canada
- compare with norms
- show weight (for age), height(for age), weight for height, BMI for age
- BMI over 85% = overweight
- BMI over 95% = obesity
126
When do girls and boys get puberty, what can weight and height gain look like?
-girls 11-15yrs, 18lbs,
-boys 12-17yrs, 20lbs
50% adult weight, 25% adult height, 45% adult bone mass
-boys 12-17yrs, 20lbs
127
foodborne illness defined
result from unsafe, methods of producing, storing, and handling food. ARE linked to manu foods: raw/undercooked meats & eggs, shellfish, unpasteurized milk.
-Most are preventable and it is still leading food safety concern (bacteria and viral contamination)
128
Five food safety concerns
1. ) food borne illnesses
2. ) Enviro contaminants
3. ) Naturally occurring toxicants
4. ) Pesticide Residue
5. ) food additives
129
when to call the doctor about a food borne illness concern
- bloody diarrhea
- stiff neck, severe headache, and fever
- excessive diarrhea or vomiting
- any food poisoning symptom that lasts longer then 3 days
130
how many food borne illnesses have been identified
250
131
Giardia
bacteria
Contaminated water
onset 1-3 weeks
diarrhea main symptom (sudden onset explosive of chronic)
132
Hepatitis A
```
viral infection
inflammation of the liver
fatigue nausea dark urine
primarily spread when food or water with feces contamination is ingested
onset is 2-7 weeks
```
133
Listeriosis
bacteria
- hot dogs/ deli meat, seafood, unpasteurized milk & soft cheese
- mainly gut symptoms and fever but can trigger brain infection / sepsis
- high death rate in fetus and infants
- onset 3-30 days or longer
134
Salmonella
- raw or undercooked eggs & meat, raw dairy, F&V (sprouts and cantaloupe)
- mainly gut symptoms
- onset: 6 hours - 6 days (last 4-7 days)
135
E.coli (0157:H7)
- undercooked ground beef, unpasteurized milk, contaminated water, person to person
- mainly watery bloody diarrhea, cramps
- 15% children and elderly develop hemolytic uremic syndrome (can be fatal; permanent kidney damage)
- onset:1-8 days (lasts 5-10days)
136
Botulsim
Food intoxicant
- clostridium botulinum grows without oxygen
- one of deadliest toxins
- canned f&v and honey and oils that are infused with herbs
- onset 4-36 hours
- blurred vision, difficulty speaking, acute paralysis, often fatal
- need antitoxin immediately
137
life expectancy (women and men, caucasian and african american)
```
A. Women
- Caucasian = 81.1 years
- African American = 77.7 years
B. Men
- Caucasian = 76.4 years
- African American = 71.4 years
```
138
strategies to slow aging
sleep, well-balanced meals, regular physical activity, no smoking, no alcohol, healthy body weight
139
Staphylococcal toxin
- meats and poultry, eggs, picnic salads, cream filled pastries
- mainly gut symptoms, mild fever
- onset: 1/2 to 8hrs (lasts: 24-48hrs)
140
Energy restriction in animals
- increased life span
- fewer age-related diseases
- energy intake at 70% of normal for extended periods of time
- aging genes less active
- less oxidative stress
141
ideal freezer and fridge temps
- fridge= 4 to 6ºC
| - freezer= -18 to -20ºC
142
results of calorie restriction in humans
reduced body fat and markers of inflammation, reduced CVD risk
143
physiological changes with age
- body composition
- immune system
- GI tract
- tooth loss
- sensory losses
144
other age-related changes
- psychological
- social (incl malnutrition)
- economic
145
vitamins and minerals with higher requirements at older ages
vit. B12, vit. D, calcium, iron
146
Mad Cow disease (what a prion is and does) humans
- prion= disease causing small protein
- transmitted through similar species (eating infected beef)
- similar to Alzheimer's but rapid progression ->Creutzfeldt-Jakob
147
diseases related to old age
cataracts and macular degeneration, osteoarthritis, Alzheimer's
148
mad cow disease in cows
- death from brain damage
| - now illegal to feed cow nerve, bone, intestine
149
How does mercury contamination happen? Who is at risk?
pregnant women should avoid shark, tile fish, swordfish, king mackerel (could interfere with brain development)
-contamination happens through fungicides, fossil fuel exhaust, smelting plants, pulp mills, and chemical plants
150
what fish have high amounts of mercury
-shark, swordfish, bass, lake trout, walleye, chain pickerel (large game fish)
151
requirements for additives to be in food supply
- effective
- detectable and measurable in product
- safe (by large dose to animals)
- HAVE NEVER caused cancer in any study
152
Examples of intentional additives
- antimicrobial agents: salt potassium sorbate, nitrates
- antioxidants: vitamin C, E, sulfites, BHA & BHT
- colour additives: carotenoids, caramel, blue 1&2, yellow 5&6
- artificial flavors- largest group (MSG)
- texture and stability : gums, pectin, etc.
- nutrient additives:
1. ) Thiamin, niacin, riboflavin, folate & iron in grain products
2. ) Iodine in Salt
3. ) Vitamins A &D in milk
4. ) Vitamin C & calcium in juice
153
Indirect additives
MICROWAVE PACKAGING-> can migrate into food at high temp
DECAFFINATED COFFEE-> methylene chloride used and it's traces remain (decaf by steam option is better)
HORMONES-> BGH never used in Canadian milk, thought to migrate into our food (is in cows that have not been given it artificially too, and treated cows are still within natural range), does not activate HGH
154
hormones and antibiotics in food
- denature by heat
- hormones digested by enzymes in GI tract
- for antibiotics they are timed to slaughter
- antibiotics avoided for fear of antibiotic resistance
155
who monitors world nutrition?
WHO
United nations international children's emergency fund (UNICEF)
food and agriculture organization (FAO)
156
why do starvation and malnutrition happen (10 global reasons)
```
poverty
poor and corrupt governments
inequitable distribution of the food supply
low levels of educations
discrimination against women
HIV/ AIDS
lack of economic opportunities
racism, ethnocentrism
low agricultural productivity (natural disasters; use of agricultural land for biofuel crops)
unsafe water
```
