Final Exam 8,9 Flashcards
what causes vitamin loss
-heat
-air
-light
-water
what function do many B vitamins serve in the production of energy
they function as coenzymes
best cooking method to preserve vitamins in vegetables
steaming or stir-frying
how to preserve vitamin foods
freezing or canning
fat soluble vitamins are stored
in the liver and fatty tissue
who would benefit from a folate supplement
pregnant women
who would benefit from a vit K supplement
newborns
who would benefit from a b-12 supplement
vegetarians
who would benefit from a thiamin supplement
alcoholics
what to increase to decrease cancer risk
-fruits & veg (phytochemicals antioxidants)
-whole grains (fiber)
-healthy fats (mono & poly fats)
what do decrease to decrease cancer risk
-calories
-weight
-alcohol
-red meat
water is how much of the body weight
50-60%
roles of water
-transport nutrients & waste
-chemical reactions
-temp reg
-solvent
-cleanses tissues
-lubricant for joints
-shock absorber
what contributes to the water coming into our bodies?
-foods
-liquids
-water created by metabolism
what contributes to water leaving our bodies?
-kidneys
-skin
-lungs
-feces
what is osteoporosis
low bone mineral density
osteoporosis risk factors
-female
-white
-old
-slender
-inactive
-low calcium, vit D
-alc and smoking
-high protein, sodium, caffeine
diet that prevents osteoporosis
calcium, vit D, protein
activity that prevents osteoporosis
weight bearing activity
activity guidelines for children
60+ minutes or more daily
activity guidelines for adults
150-300 minutes weekly (1/2 as long if vigorous)
activity guidelines for elderly
150-300 minutes weekly, and balance exercises
