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KNES 237 > Final > Flashcards

Final Flashcards

1
Q

Definition of vitamin

A

Chemical in food required for growth and health

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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

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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
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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
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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

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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)
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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
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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

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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

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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)

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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

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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

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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

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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%

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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
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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
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17
Q

Definition of phytochemical

A

-Biologically active compound in plants that offer resistance to chronic disease

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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
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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
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20
Q

illness that phytochemicals protect against

A
  • Cancer
  • Heart disease
  • high blood pressure
  • other chronic diseases
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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
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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)

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23
Q

Things about Phytochemical Flavonoids:

A
  • Act as antioxidants
  • anti-inflammatory
  • reduce plaque buildup
  • deactivate carcinogens

Found in Berries and black/green tea

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24
Q

Things about the phytochemical Indoles

A
  • May alter estrogen action to reduce breast cancer risk
  • neutralize free radicals
  • Cruciferous Vegetables
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25
Q

Things about the phytochemicals Tannins

A

-Act as antioxidants
Inhibit cancer activation and promotion
-May prevent early atherosclerosis

Found in GRAPES, RED/WHITE WINE

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26
Q

What is Solanine

A

Green potato
harmful plant components that is natural to fight against insects and fungi
will cause: Diarrhea, vomiting, fever, headache, paralysis

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27
Q

What is Oxalic acid

A

harmful plant component

  • from turnip greens, spinach, rhubarb
  • can bind to calcium and irritate the stomach and cause kidney stones
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28
Q

What are phytates

A

harmful plant components

found in whole grains and bind to minerals

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29
Q

What are Aflatoxins

A

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.
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30
Q

What is Selective breading

A

-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

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31
Q

Benefits to GMO

A

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)

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32
Q

Main Issues of concern for human Health related to GMOs

A

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

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33
Q

Leading causes of death: cancer

A

Men: Lung 32%, Colon & Rectum 9%, Prostate 14%

Women: Lung 25%, Colon & Rectum 10% ,Breast 16%

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34
Q

four stages of Cancer

A

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

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35
Q

3 Factors affecting Cancer Development that aren’t food related

A
  • Genetics
  • Immune Factors: aging, decline in immune system, immunosuppressive drugs and viral infections
  • enviro exposure
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36
Q

Dietary factors influencing cancer risk- INITIATORS

A

carcinogens: pesticides, nitrosamines (naturally occurring in beer and scotch formation) and linked to stomach espophagus liver and bladder cancer

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37
Q

classes of carcinogens

A

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

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38
Q

Dietary factors influencing cancer risk- Promoters

A
  • 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
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39
Q

Fats effect on cancer

A
  • 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
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40
Q

Dietary factors influencing cancer risk- Antipromoters

A
  • high fruits & vegetables and cancer risk
  • fiber protective against colon cancer
  • phytochemicals -> cruciferous vegetables
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41
Q

Recommendations for Reducing Cancer Risk

A

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

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42
Q

Factors associated with site specific cancers

A
  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)
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43
Q

What are heterocyclic amines how do they form

A
  • 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
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44
Q

how many essential minerals are there

A

15

a deficiency in one or more will cause a chronic disease

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45
Q

Function of mineral charge

A

– 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

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46
Q

Calcium: roles, sources, storage in body

A 
• ~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
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47
Q

Oxalic acid and Phytates affect on Calcium Bioavailability

A

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

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48
Q

calcium supplements

A
  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!

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49
Q

What three mineral deficiencies form osteoporosis

A

Calcium, Phosphorus, Vitamin D

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50
Q

age of peak bone mass

A

30yrs
at menopause bone calcium deteriorates
High bone mass when you’re young sets you up for higher chance of good bones through life

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51
Q

Risk Factors for osteoporosis

A
  • Female
  • Menopause
  • Low Ca intake
  • White or Asian
  • Thinness
  • Smoking
  • Excessive alcohol
  • Inactivity
  • Genetic
  • Low vitamin D
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52
Q

Best sources of Iron

A
  • Liver
  • Beef
  • Prune juice
  • Dried fruit
  • Beans & lentils
  • Cereal
  • Cream of wheat
  • Oatmeal
  • Dry cereal
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53
Q

Where is Iron stored in body

A

Hemoglobin (oxygen transport protein)

-Some stored in Myoglobin (storage/transport of oxygen in muscle cells)

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54
Q

Heme vs Non Heme iron and absorption

A
  • 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
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55
Q

DRI iron

A

8mg/day men
18mg/day women
(15mg = ~2500kcal)

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56
Q

How common is iron deficiency?

how is iron deficiency caused?

A 
Low intake or Blood loss through:
–Menstruation 
–Injury
–Surgery
–Ulcers
–Blood donation

5% of Canadians, and 25% world population

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57
Q

Symptoms of Iron Deficiency: Anemia

A 
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
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58
Q

Iron Overdose

A

Leading cause of accidental poisoning in young children
Alcohol increases iron absorption
Iron toxicity causes liver damage, diabetes, heart failure

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59
Q

The silent killer and stats

A

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

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60
Q

Definition of a supplement

A

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

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61
Q

What is USP for multivitamin?

A

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

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62
Q

How to properly take iron supplement

A
  • with meal or glass of juice- avoid taking with tea or coffee- if anemic, not at same time as Ca
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63
Q

how to properly take calcium supplement

A
  • calcium carbonate with a meal
  • divide large doses
  • Ca + vitamin D good idea
  • in winter
  • if no multivitamin is taken
64
Q

Potency of Vitamin E and Vitamin C

A

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
Q

who should not have herbal supplements

A

not for children under 12, pregnant or lactating women, kidney or liver damage, immunocompromised (elderly or HIV), or undergoing surgery

66
Q

Do not take herbs in place of, or in addition to_____ unless you’ve consulted with a doctor

A

pharmaceuticals

67
Q

How does Creatine act as a supplement

A
  • 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
Q

Downsides to using PCr supplementation

A
  • 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
Q

DHEA (dehyroepiandrosterone) - prohormone as a supplement

A
  • 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
Q

6 things to keep in mind when deciding to take a supplement

A
  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
Q

Function of water in body

A

Maintenance of body hydration and temperature
Removal of waste products
Participation in energy formation
Major source of fluoride

72
Q

how much water does the body get from liquid intake, food intake, and metabolism creation

A

Liquids: 550-1500ml
Foods: 700-1000ml
Metabolic creation: 200-300ml
Total: 1450-2800ml

73
Q

How much water does the body lose from Kidneys, Lungs, Skin, and feces

A

Kidneys: 500-1500ml
Lungs: 350ml
Skin: 450-900ml
Feces: 150ml

74
Q

Recommendation of Fluid intake

A

2000kcal expenditure = ~ 7-11 cups of fluid

Aim for 1-1.5ml/kcal expended

75
Q

How much fluid does a person get from their diet on average.

A 
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
Q

10 factors that increase water needs

A

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
Q

how much fluid is lost in 1 hour of exercising in heat? One hour of exercise at other temps?

A 
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
Q

what are the side effects of water toxicity/ high water intake?
What populations experience this?

A

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
Q

How much fluid replacement is recommended for different times in a workout?

A

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
Q

3 components to optimal fluid replacement

A
  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
Q

Recommendations for optimal fluid replacement: how concentrated should a drink be, and what should it have in it?

A 
Carbohydrate source: glucose, glucose polymer, sucrose
Carbohydrate Concentration: 6-10%
Sodium Content: 10-20
Potassium Content: 2.5 -5.0
Osmolarity: 250-360
82
Q

how much sodium in average meal

A

1-3g

meaning electrolyte replacement is only necessary in extremes conditions

83
Q

1kg of weight loss equates to how much sweat loss

A

1L

84
Q

Describe: mineral, spring, and sparkling bottled waters

A

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
Q

Definition of Nutrient-Gene interaction

A

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
Q

what are some examples of single gene defects

A
  • PKU (phenylketonuria)
  • cystic fibrosis
  • sickle cell anemia
  • hemochromatosis
87
Q

Polygenic Defect examples

A

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
Q

How celiac disease works

A

-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
Q

Gluten is in:

A

Wheat, barley, rye

90
Q

Key giveaways that someone has celiac disease

A

anorexia
growth retardation
distended abdomen
diarrhea

91
Q

How to diagnose celiac disease

A

-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
Q

Non-Celiac Gluten Sensitivity

A 
people develop symptoms and are better on non gluten diet but do not:
have autoantibodies (TTG, EMA, DGP)
have villous atrophy
93
Q

PA guideline

A

-150min moderate to vigorous PA/week
2 strength training sessions/ week
-kids 60min/day: vigorous 3x/week; strength 3x/week

94
Q

How the body is fueled (which sources, and how much of each) at rest

A
  • 85% from fat
  • 10% from CHO
  • 5% from protein
95
Q

4 sources of fuel during energy

A

During Exercise:

  1. Muscle glycogen
  2. Blood glucose
  3. Plasma fatty acids
  4. Intramuscular triglycerides
96
Q

which sources are used depends on what 4 factors.

A
  1. Intensity & duration of exercise
  2. Level of exercise training
  3. Initial muscle glycogen stores
  4. Supplementation with CHO during exercise
97
Q

What happens when you “hit the wall”

A
  • 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
Q

What happens when you “bonk”

A
  • 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
Q

5 things to do to optimize pre competition nutrition

A

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
Q

ration of simple sugars to protein in post race meal

A

sugar : Protein

3:1

101
Q

What baby weight is considered low? How many weeks is considered preterm?

A

<5.5lbs is small
<37 weeks is early

7.75 to 8.75 least likely to die in first year

102
Q

Developmental Origins Hypothesis

A
  • 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
Q

how much weight should a women gain during pregnancy

A 
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
Q

Components of pregnancy weight gain

A 
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
Q

how many calories should a mom adjust her diet to when pregnant

A

1st: 0kcal/d
2: 340kcal/d
3: 450kcal/d

folate (600ug/d), iron, and calcium

106
Q

Vitamin A intake recommendation

pregnancy

A

~5000iu/d

beta carotene, vit A precursor is not harmful

107
Q

Calcium roles in pregnancy

A
  • 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
Q

Vitamin D need for pregnancy

A
  • 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
Q

Importance of Iron in pregnant women

A
  • 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
Q

EPA and DHA need during pregnancy

A

fatty acids for CNS and vision

300mg/d during pregnancy and breast feeding

111
Q

which pregnant women should take a multivitamin (in addition to iron and folate which all should take)

A

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
Q

growth rate of infants

A
  • double birthweight by 4 months old
  • triple birthweight by 1 year old
  • length increases by 50% in first year
113
Q

Infant heart rate, breath rate, and energy needs compared to adults

A 
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
Q

Recommended protein fat and CHO intake in breast milk vs in recommended adult diets

A

Breast milk: 6% protein, 55% fat, 39% CHO

adult diet: 12% protein, 30% fat, 58% carbohydrate

115
Q

Nutritional needs/ recommendations during infancy (cows milk) (solid food) (no-no foods)

A
  • 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
Q

Satiety Responsiveness

A

Responsiveness to internal satiety cues

117
Q

Food responsiveness

A

responsiveness towards external food cues, including the smell and taste of foods

118
Q

Traits with food preference development

A
  • 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
Q

4 things to do when you have a picky eater child

A
  • one family meal
  • make sure child comes to table hungry
  • avoid distractions like toys and TV
  • eat meals at table as family
120
Q

Ideal fat intake for children

A

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
Q

how many children meet their calcium DRI

A

about half

122
Q

Obesity in childhood and adolescence is associated with:

A
  • obesity in adulthood
  • high LDL- cholesterol
  • Low HDL-cholesterol
  • Increased blood pressure
123
Q

cholesterol levels in the US children

A

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
Q

growth pattern in children

A

between 2 and 10 yrs: 5lbs & 2-3in per year

125
Q

WHO growth charts for Canada

A
  • 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
Q

When do girls and boys get puberty, what can weight and height gain look like?

A

-girls 11-15yrs, 18lbs,
-boys 12-17yrs, 20lbs
50% adult weight, 25% adult height, 45% adult bone mass
-boys 12-17yrs, 20lbs

127
Q

foodborne illness defined

A

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
Q

Five food safety concerns

A
  1. ) food borne illnesses
  2. ) Enviro contaminants
  3. ) Naturally occurring toxicants
  4. ) Pesticide Residue
  5. ) food additives
129
Q

when to call the doctor about a food borne illness concern

A
  • bloody diarrhea
  • stiff neck, severe headache, and fever
  • excessive diarrhea or vomiting
  • any food poisoning symptom that lasts longer then 3 days
130
Q

how many food borne illnesses have been identified

A

250

131
Q

Giardia

A

bacteria
Contaminated water
onset 1-3 weeks
diarrhea main symptom (sudden onset explosive of chronic)

132
Q

Hepatitis A

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
Q

Listeriosis

A

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
Q

Salmonella

A
  • 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
Q

E.coli (0157:H7)

A
  • 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
Q

Botulsim

A

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
Q

life expectancy (women and men, caucasian and african american)

A 
A. Women
	- Caucasian = 81.1 years
	- African American = 77.7 years
B. Men
	- Caucasian = 76.4 years
	- African American = 71.4 years
138
Q

strategies to slow aging

A

sleep, well-balanced meals, regular physical activity, no smoking, no alcohol, healthy body weight

139
Q

Staphylococcal toxin

A
  • meats and poultry, eggs, picnic salads, cream filled pastries
  • mainly gut symptoms, mild fever
  • onset: 1/2 to 8hrs (lasts: 24-48hrs)
140
Q

Energy restriction in animals

A
  • 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
Q

ideal freezer and fridge temps

A
  • fridge= 4 to 6ºC

- freezer= -18 to -20ºC

142
Q

results of calorie restriction in humans

A

reduced body fat and markers of inflammation, reduced CVD risk

143
Q

physiological changes with age

A
  • body composition
  • immune system
  • GI tract
  • tooth loss
  • sensory losses
144
Q

other age-related changes

A
  • psychological
  • social (incl malnutrition)
  • economic
145
Q

vitamins and minerals with higher requirements at older ages

A

vit. B12, vit. D, calcium, iron

146
Q

Mad Cow disease (what a prion is and does) humans

A
  • prion= disease causing small protein
  • transmitted through similar species (eating infected beef)
  • similar to Alzheimer’s but rapid progression ->Creutzfeldt-Jakob
147
Q

diseases related to old age

A

cataracts and macular degeneration, osteoarthritis, Alzheimer’s

148
Q

mad cow disease in cows

A
  • death from brain damage

- now illegal to feed cow nerve, bone, intestine

149
Q

How does mercury contamination happen? Who is at risk?

A

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
Q

what fish have high amounts of mercury

A

-shark, swordfish, bass, lake trout, walleye, chain pickerel (large game fish)

151
Q

requirements for additives to be in food supply

A
  • effective
  • detectable and measurable in product
  • safe (by large dose to animals)
  • HAVE NEVER caused cancer in any study
152
Q

Examples of intentional additives

A
  • 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
Q

Indirect additives

A

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
Q

hormones and antibiotics in food

A
  • 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
Q

who monitors world nutrition?

A

WHO
United nations international children’s emergency fund (UNICEF)
food and agriculture organization (FAO)

156
Q

why do starvation and malnutrition happen (10 global reasons)

A 
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

KNES 237 (2 decks)

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