Final Review Flashcards
1
Q
What is the history of a vitamin D deficiency?
A
- In 1880-1920 90% of kids had rickets
- It was due to smoke which absobed most of the UV from the sun
2
Q
When was it discivered that if you exposed kids to UV rays their rickets dissapeared?
A
1921
3
Q
What is another name for a thiamin deficiency?
A
Beri beri
4
Q
How was beri beri discovered?
A
Japanese doctor discovered it when he noticed that the sailors only eating polished white rice were affected (polished rice strips nutrients)
5
Q
What are the symptoms of beri beri?
A
Fatigue, with complications that could effect the cardiovascular, nervous, muscular and GI systems
6
Q
What is another name for a niacin deficiency?
A
Pellagra
7
Q
What are the three D’s of pellagra?
A
Diarrhea, dermatitis and dementia
8
Q
What happened from 1907-1940?
A
Cotton economy failed and people were only eating corn, niacin is not easily available and people developped pellagra
9
Q
What is the leading cause of preventable childhood blindness?
A
Vitamin A deficiency
10
Q
What is one of the first signs of a vitamin A deficiency?
A
Night blindness
11
Q
Vitamin A deficiency increases the risk of what?
A
Risk of death from common chldhood illnesses like diarrhea
12
Q
What is the precursor to vitamin A in plant foods?
A
Beta-carotene
13
Q
In which plant foods can you find beta-carotene?
A
Deep orange fruits and vegatables
Dark green vegetables
14
Q
What is the pre-formed form of vitamin A in animal foods?
A
Retinol
15
Q
In what animal foods can yiu find retinol?
A
Animal products with fat
16
Q
Is there a risk for toxcicity with beta carotene?
A
No
17
Q
Is there a risk for toxcicity with retinol?
A
Yes, can be on some acne medications
Careful taking these medications when pregnant
18
Q
What is a goiter?
A
An Iodine deficiency
19
Q
When you are deficient in iodine, what can it lead to?
A
Hypothyroidism (weight gain, inability to tolerate cold, fatigue)
20
Q
What percent of the world is at risk for an iodine deficiency?
A
30%
21
Q
What are the water soluble vitamins?
A
Vitamin B and C
22
Q
What is the one water soluble vitamin that can be stored?
A
Vitamin B12, can be stored in the liver for up to one year
23
Q
Are water soluble vitamins safe in high doses?
A
No, vitamin B6, niacin and C can be toxic in high doses
24
Q
How do you minimize nutrient losses?
A
- Refridgerate fruits and veggies
- To minimize oxidation, reduce contact with air
- Wash fruits and vegetables before cutting
- To minimize cooking losses, steam or stir-fry vegetables. Avoid high temperatures for long periods of time
25
What is folate?
The natural form or folic acid (synthetic form)
26
Where is folate found?
- Leafy green vegetables
- Legumes
- Lentils
- Fortified grain products
27
What do we absorb better, folate or folic acid?
Folic acid
28
A lack of folate reduces what?
DNA stability, folate deficiency increases carcinogenesis
29
What can a lack of folate do to heart health?
A lack of folate causes homocysteine to accumulate in blood (increased risk of heart attack and stroke)
30
What can happen to a fetus if the mom doesn't consume adequate amounts of folate during pregnancy?
Spina bifida (neural tube defect, treatable) and anencephaly (part of brain and skull missing, fatal)
31
What are the intake recoomendations for folate in females?
400ug - all females
600ug - pregnant
4mg - previous neural defect
32
How is vitamin C an antioxidant?
- Protects tissues from oxidative stress
33
What is oxidative stress?
It's caused by free radicals that are produced in response to normal metabolism using oxygen (UV radiation, air pollution, tobacco smoke)
Leads to an increrase risk of cancer, heart disease and arthritis
34
Why is vitamin C crucial in collagen formation?
It helps collagen form and assists in preventing bruising
35
What is vitamin C's role in stress?
- Released with stress hormones during stress reactions
- Adrenal glands contain the most vitamin C
Examples of stress; infections, burns, toxic heavy metals, chronic aspirin, sedatives, oral contraeptives, cigarette smoking
36
How much vitamin C do males, females and smokers contain?
Males = 90 mg/d
Females = 75 mg/d
Smoker = +35 mg/d
37
What is vitamin C's role in the body?
- 1 g/day leads to shorter colds and reduced symptoms (by 23%)
- vitamin C reduces blood histamine, but at a dose of 2 mg/day
38
How much vitamin C does the body need to prevent scurvy?
10 mg
39
What does excess vitamin C do to the body?
Nausea, diarrhea, abdominal cramps and excessive gas
40
What is vitamin D's role in bone growth?
- Raises blood concentrations of Ca and phosphorus
- increased absorption in intestines, from kidneys, calcium from bones to blood
41
What effect does vitamin D have on cancer?
Recent research indicates a decrease in breast, colon cancer
42
What effect does vitamin D have on on MS and RA?
400 IU supplement dereases the risk
43
How much time do you need to be outside to produce sufficient vitamin D?
9 minutes of sun in the summer
25 minutes with darker skin tone
44
What are food sources of vitamin D?
-** Fortified dairy foods** (most reliable source)
- Fortified margarine
- Fish oils
- Egg yolk
45
Who has reduced production of vitamin D?
1. 70 yeras or older (falls to 30% of younger adults)
2. Institutionalized individuals
3. Sunscreen will block vitamin D production
46
What is the DRI for vitamin D?
DRI = 600 IU for adults
= 800 IU for adults >70
47
What are phytochemicals?
Biologically active compounds of plants that are believed to reduce chronic disease in humans
48
Are any of the phytochemicals essential?
No
49
What diseases can phytochemicals protect us from?
- Cancer
- Heart disease
- High blood pressure
- Other chronic diseases
50
What is an antioxidant?
Protects cells against oxidative damage and reduces the risk of developing certain types of cancer
51
What is an example of allyl sulfides?
Garlic
52
What is an example of carotenoids?
Carrots
53
What is an example of flavonoids?
Berries
54
What is an example of polyphenols?
Grapes
55
What food is linked to hormonal action?
Soy
56
What food is linked to the stimulation of enzymes?
Broccoli
57
What is linked to protecting DNA?
Capsaicin (found in hot peppers)
58
What food is linked to physical action?
Cranberries
59
What is solanine?
Harmful compound found in green potatoes, happens when they're exposed to light
60
What is aflatoxin?
Fungi the grows on nuts/peanuts, make then look shriveled, moldy, or discoloured
Can cause liver cancer
61
What are examples of anti-nutrients?
Oxalic acid (found in spinach, binds to calcium and irritates stomach) and phylates (found in whole grains, bind minerals, cooking and baking can reduce phylates)
62
What is selective breeding and what are examples?
Selectivly breeding crops and animals for specific traits
- wild corn
- super-sweet corn
- leaner animals
- chickens used to lay 50 eggs/year, now they lay 245 eggs/year
63
What is genetic engineering?
Modifying genetic material of living cells so they produce new substances or preform new functions (insert a gene from one organism to another)
64
What are the benefits of selective breeding and genetic engineering?
1. Extended shelf life
2. Efficient food processing
3. Biopharming
4. Improved Nutrient Composition
5. Genetically Assisted Agriculture
65
What are the key points of extended shelf life?
- Tomatoes stay frim and ripe longer
- "Antisense" (mirror) gene
- Binds to native gene and prevents softening
66
What are the key points of efficient food processing?
- Renin, coagulate milk in cheese production
- Traditionally from calf stomach
- Today mass produced in bacteria
67
What is in the impossible burger?
Genetically engineered soy protein and heme protein made from genetically engineered yeast
68
What are the key points of biopharming?
- Use animals and plants to produce drugs
- Cow produce vaccine in milk
- Use bananas to make edible vaccine
- Hydroponically grow tomato plants to secrete desired protein through roots into water
69
What are the key points of improved nutrient composition?
- Soybeans: upgrade protein quality
- canola: increase monounsaturated fatty acids
- "golden rice": genes from daffodil and bacteria to make beta-carotene
70
What does golden rice do for child death rates?
Help avoid childhood deaths from vitamin A deficiency
71
What are the key points of genetically assisted agriculture?
- 90-95% of canola crops are GM to withstand herbicides
- In Canada = soy, corn, canola, sugar beets, alfalfa
72
What are the issues for human health with GM?
- Allergenicity: transfer of genes from allergic organisms to non-allergic organisms
- Gene transfer: transfer from GM foods to cells of the body or to bacteria of the GI tract, could be of concern if it affects human health
- Outcrossing: the migration of genes from GM plants into conventional crops
73
What are the leading causes of death in women and men in Canada?
Women: 1. lung 2. breast 3. Colon and rectum
Men: 1. lung 2. prostate 3. colon and rectum
74
What are the stages of developing cancer?
1. Initiation - carcinogen makes a permanent change in a cell
2. Promotion - compounds cause the initiated cells to divide and accumulate
3. Progression - transformation from benign tumor to neoplasm, cells can undergo further mutations with metastatic potential
4. Metastasis - invade surrounding tissues and/or spread
75
What factors effect cancer development?
A. Genetic factors: affects risk
B. Immune factors: ineffective immune system may not recognize tumor as foreign
C. Environmental factors: UV light, cigarettes, pollution
D. Dietary factors - initiators: carcinogens cause cancer
E. Dietary factors - promotors: accelerate tumor development
F. Dietary factors - antipromotors: reduce risk, high in fruits and veggies, fiber, phytochemicals
76
How do dietary factor initiators influence cancer?
Carcinogens initiate cancer
-some pestacides at high doses are harmful
- nitrosamines are strong carcinogens
- Naturally occuring or formed during processing (alcohol, processed meats)
77
What is a group 1 carcinogen?
Processed meat
78
What is a group 2 carcinogen?
Red meat
79
How do dietary factor promotors influence cancer?
Accelerate tumor development
- excess dietary fat contributing to obesity
- omega-6 fatty acids (inflammation)
- fat used to deep-fry food for too long
- if a fat/oil/food smells off, throw it out
80
What are the recommendations for reducing cancer risk?
- Select foods low in fat and salt
- Prepare foods safely
81
What are HCAs?
Form when amino acids, sugars, and creatine in muscle meats react at high temperatures
82
What are PAHs?
Form when fat or juices from grilled meat drip and cause smoke
83
Where can you find calcium in food?
Milk and milk products
Fish bones
Tofu
Greens (kale, bok choy)
legumes
84
How do oxalic acid and phytates affect calcium bioavailability?
**Oxalic acid** can bind to calcium and form an insoluble complex that is excreted in feces
**Phytates** can bind to calcium to form an insoluble complex, thereby decreasing the absorption of calcium
85
What are the different bioavailability levels of calcium in...
- Yogurt
- Skim milk
- Cheese
- Broccoli
- Spinach
- Almonds
- Yogurt: 96 mg
- Skim milk 93 mg
- Cheese 65 mg
- Broccoli 44 mg
- Spinach 12 mg
- Almonds 43 mg
86
To meet the amount of calcium needed during the day, how much spinach or broccoli would you need to eat?
= 24 cups of spinach
= 6 cups of broccoli
87
How can osteoperosis develop?
Insufficient calcium, phosphorus or vitamin D
88
What are the most common types of bone fractures in women with osteoperosis?
Spinal vertebrae, hip and wrist or forearm fractures
89
What are risk factors for osteoperosis?
- Female
- Menopause
- Low Ca2+ intake
- White or asian
- Thinness
- Smoking
- Excessive alcohol
- Inactivity
- Genetic
- Low vitamin D
90
Where is iron found in food?
- Liver
- Beef
- Prune juice
- Dried fruit
- Beans and lentils
- Cereal
91
How much iron should a male and a female consume?
Males: 8 mg/day
Females: 18 mg/day
92
What decreases iron absorption?
1. Tea
2. Coffee
3. Calcium and phosphorus
4. Phytates, tannins and fiber
93
What vitamin increases non-heme iron absorption?
Vitamin C
94
How many people in Canada and worldwide have an iron deficiency?
Canada: 5%
Worldwide: 20-25%
95
What are causes of iron deficiency?
Low intake
Blood loss through
- Mentruation
- Injury
- Surgery
- Ulcers
- Blood donation
96
What are the symptoms of iron-deficiency anemia?
- Exhaustion
- Paleness
- Short attention span
- Irritability
- Susceptibility to infection
- Rapid heart rate
97
How many people overdose on iron each year?
10 000
98
What does hypertension lead to?
Leads to heart disease, kidney disease, stroke and declines in brain function, poor circulation in legs and sudden death
99
How much of the adult body is water?
55-60%
100
What are the daily fluid recommendations?
Depends on diet, activity, temp and humidity
Adult who expends 2000kcal/day needs about 7-11 cups of fluid
101
What are foods that contain water?
- Beverages are 85-100% water
- Fruits and veggies 75-90%
- Meats are 50-70%
102
How much of our water comes from plain water, other beverages, and from foods?
31% from plain water
44% from other beverages
25% from food
103
What are some factors that increase water needs?
- Disturbances in water balance (diabetes)
- Exercise
- Hot weather
- Increased dietary fiber, protein, salt or sugar
- Drugs and medications
- Pregnancy or breastfeeding
- Prolonged diarrhea, vomiting or fever
104
How do lose fluid in heat vs. the cold?
Heat = sweat losses of 1-2 L/hr exercising in heat
Cold = cold induced diuresis
105
What does water toxicity lead to?
- Hyponatremia (low sodium)
- Swelling of body tissues
- Excessive water accumulation in the brain and lungs
- Confusion, severe headache, nausea, vomiting, seizure, coma and death
106
Who has water toxicity effected?
- Endurance athletes who have too much water
- Infants given too much water or formula
- Patients with psychiatric disorders taking medications that produce cravings for water
107
What is the fluid replacement schedule?
- 500 ml ... 2 hours before
- 150 - 300 ml ... every 20 minutes during exercise
- exercise < 60 mins ... water is the best replacement
- exercise > 60 mins ... dilute glucose and electrolyte solutions
108
What are the 3 points of fluid replacement?
1. Volume (small volume)
2. Temperature (cool fluids)
3. Composition (>10% CHO is too much, 6-10% is good)
109
Where does mineral water come from?
Taken from undergroud reservoirs between layers of rock
110
Where does spring water come from?
Taken from springs that form pools or streams
111
Where does sparkling water come from?
Carbonated water (can be true seltzers which are natural or carbonated with CO2)
112
What products are called Natural Health Products by Health Canada?
- Vitamins and minerals
- Probiotics and prebiotics
- Herbal remedies
- Homeopathic medicines
- Traditional medicines such as traditional Chinese medicines
- Other products like amino acids and essential fatty acids
113
Are there any regulations surrounding supplements?
No vigorous testing surrounding supplements!
All natural products in Canada have an NPN
114
What is the criteria for a product with an NPN?
- Contains the ingredients listed on the label, in the declared potency and amounts
- Does not contain harmful levels of specified contaminants
- Will break down and release into the body within a specified amount of time
- Has been made according to FDA current Good Manufacturing Practices using sanitary and well-controlled procedures
115
Where does the responsability lie when checking supplements?
With the consumer!
116
When should we take vitamins and minerals?
- Health status: people who might not be able to consume (morning sickness), digest (pancreatitis), absorb (short bowel syndrome), or make use of some vitamins and minerals (liver or renak disease)
- Special circumstances: people might need more of a certain vitamin and mineral at a certain time (pregnancy)
- The nature of the nutrient: normally, people might not receive enough of it through diet
117
What is a vitamin that is more rapidly absorbed and maintained in the tissue naturally?
Vitamin E
118
Is natural vitamin C more, the same or less potent than synthetic vitamin C?
The same
119
When do you take a multi vitamin?
With a meal
120
When do you take iron?
With a meal or a glass of juice, avoid taking with coffee or tea
121
When do you take calcium?
With a meal, divide in large doses, take it with vitamin D
122
What is whey protein used for?
- Improving sport performance
- Immunomodulation
- Antibacterial, antiviral and antifungal
123
What happens if you abuse whey protein?
It can effect your liver, kidney, skin and microbiota
124
What is creatine?
Increases bioavailability of phosphocreatine (PCr) in muscle cells
- faster resynthesis of ATP
- brief high intensity exercise
125
What are the recommendations for supplementation of creatine?
0.3 g/kg/day of creatine for 5-7 days followed by 3-5 g/day thereafter to maintain elevated stores
126
What does literature say about the effectiveness of creatine supplementation?
It is effective in lower limb strength performance in exercise with a duration of less than 3 minutes
127
What are potential safety concerns with creatine?
Kidney and liver function, supress natural creatine synthesis, promote dehydration and muscle cramping, or muscle injury
128
What do omega-3 supplements help with?
- Heart health
- Autoimmune diseases
- Depression
- Brain development in infancy
129
What are the side effects of high doses of omega-3 supplements?
1. high blood sugar
2. bleeding
3. low blood pressure
4. diarrhea
5. acid reflux
130
Why do people take herbs?
- Considered natural and therefore healthier and safer
- For a specific condition or general health
131
Are herbs effective?
- Many have health benefits
- Lacking well-controlled research studies
132
What are considerations you should take when taking herbal supplements?
- They may interact with other medications
- Advise doctor, pharmacist of herbal use
- Take herbs only for short periods
- Follow label instructions
- If unusual side effects, stop use immediately
- Do not take in place of conventional medicine for chronic conditions
- Not for children under 12, pregnant or lactating women, kidney or liver damage
133
What are probiotics?
Live microorganisms which when administered in adequate amounts confer a health benefit on the host
134
What are prebiotics?
Substrates selectively utilized by host microorganisms that confer a health benefit
135
What are the side effects of probiotics?
- Unpleasant digestive symptoms
- Allergic reactions
- Infection and sepsis in susceptible people
- Interaction with some medicines
136
What are the side effects of prebiotics?
- Unpleasant digestive symptoms
- Gastrointestinal reflux
- Worse symptoms of IBS
- Not recommended for people with small intestinal bacterial overgrowth
137
What diseases are single gene defects?
- PKU
- cystic fibrosis
- sickle cell anemia
- hemochromatosis
138
What are polygenic gene defects?
1. Heart disease
2. Cancer
3. Hypertension
4. Obesity
139
What is celiac disease?
An autoimmune disease that damages the small intestine
Immune reaction to gluten (wheat, barley and rye)
140
How does celiac disease occur?
Occurs in genetically predisposed people (HLA genes)
141
What genes do 99% of people with celiac or 60% gluten sensitivity have?
DQ2
DQ8
142
What are the symptoms of celiac disease?
- headache
- fatigue
- abdominal pain and bloating
- weight loss
- diarrhea
- constipation
- foul-smelling stools
143
What percent of canada has celiac and how does the diagnosis work (what is is misdiagnosed as)?
About 1%
Diagnosed by blood test (tTG-IgA), small intestine biopsy and genetic screening
Misdiagnosed as IBS or Crohn's
144
What is non-celiac gluten sensitivity?
Develops symptoms when consuming gluten and feel better on a gluten free diet
There are no biomarkers and auto antibodies are absent, no intestinal damage
Other compounds in wheat, barley or rye might trigger symptoms
145
Is a gluten free diet better?
Be careful, get a diagnosis, don't just cut out gluten
146
What are nutrigenics?
The study of how genes ans diet interact to increase or decrease someone's risk for disease
Gene x environmental interactions
147
What biological sample do you need for nutrigeneics?
Saliva
148
What is a Canadian company that specializes in nutrition-related genetic traits?
Nutrigenomi
149
What else does personalized nutrition influence?
- Food selection: 80 genes help taste bitter foods, some are highly sensitive, will eat less vegetables if they tastes bitter
- Future: individualized dietary prescriptions, complete profile with genetic risks
150
How much exercise do adults and children need?
Adults: 150 min of MPA to VPA + 2 sessions of strength training
Children: 60 min of MPA to VPA everyday, vigorous at least 3 times a week + activites that strengthen muscle and bone 3x a week
151
What are fuel sources at rest?
**85%** from fat
**10%** from CHO
**5%** from protein
152
What are fuel sources during exercise?
1. Muscle glycogen
2. Blood glucose
3. Plasma fatty acids
4. Intramuscular triglycerides
153
What does the extent of the energy contribution depend on?
1. Intensity and duration
2. Level
3. Initial muscle glycogen stores
4. Supplementaion with CHO during exercise
154
What are the three energy systems?
1. ATP-phosphocreatine system (immediate, short term)
2. Lactic acid system (intense effort, lasting up to 2min)
3. Oxygen system (glycogen supplies fuel for first 20 minutes, then fat used)
155
What happens during fatigue or "hitting the wall"?
Depletion of muscle and liver glycogen levels
Can delay fatigue with water and glucose
156
When should you eat protein when exercising?
Immediately post exercise
157
How much protein should one consume?
more than 1.62 g protein/kg/day
158
What are the goals of a pre-competition meal?
1. Stomach should be relatively empty at start of competition
2. Minimize gastrointestinal distress
3. Avoid hunger, lightheadedness or fatigue
4. Adequate fuel in blood and muscles
5. Adequate amount of body water
159
What are the practical considerations of a pre-competition meal?
3-4 hours before have a solid meal (CHO rich)
<1hour before competition eat small meal or have liquid (25-30g CHO)
160
What are ideas for pre competion fuel?
1-4 hours before:
- peanut butter, honey on crackers
- fruit and yogurt smoothie
- low-fat cottage cheese
- chicken on a whole wheat bun
30-60 mins before:
- a piece of fruit
- whole grain crackers
- sports gel, sports bar
161
Are sports bars good before competition?
- Can be energy rich
- Could be a substitute, should not be permenant
- Usually filled with artificail sugars
162
What should you each during competition?
CHO as additional energy supply
Water for temp regulation
163
As an endurance athlete, at 1-2 hours of exercise what should you consume?
Up to 30 g/h, rapidly oxidized (glucose, sucrose, maltodextrin)
164
What should you eat post competition as an endurance athlete?
- Need complex CHO in daily diet
- Immediately after exercise simple sugars to restore muscle glycogen and adding protein
- Balanced diet
165
What should resistance athletes eat post competition?
Focus on protein
30-40 g before bed - casein (slow digestion) or whey (fast digestion)
166
What is considered underweight for an infant?
<2500g (5 1/2 lbs.)
167
What is considered a perterm baby?
<37 weeks of pregnancy
168
Where is the lowest mortality rates among infants weights?
3000 to 3500 g (6.6 to 7.7 lbs.)
169
What is a critical peroid?
Time when cells of a tissue or organ are genetically programmed to multiply
It cannot correct for a deficiency in cells later
170
When does the central nervous system start developing?
At 2 weeks gestation
171
What was the Dutch Hunger Winter (1944-1945)?
4.5 million people were affected
If women were exposed to famine during pregnancy:
1. lower birth weight
2. offspring had an increased risk of diabetes and obesity as adults
172
What is the developmental origins hypothesis?
Increased susceptibility to chronic disease "programmed" by energy or nutrient imbalances during pregnancy
Fetal tissues make adaptions during pregnancy to cope with poor nutrient supply
These adaptations produce changes in the structure and function of tissues
173
How much weight should you gain during pregnancy if you're underweight?
28 to 40 pounds
174
How much weight should you gain during pregnancy if you're a normal weight?
24 to 35 pounds
175
How much weight should you gain during pregnancy if you're overweight?
15 to 25 pounds
176
How much weight should you gain during pregnancy if you're obese?
15 to 20 pounds
177
How much weight should you gain during pregnancy if you're carrying twins?
Typically 37 to 50 pounds
178
How many calories should you eat during the 1st, 2nd and 3rd trimesters?
1st = +0 kcal/day
2nd = +340 kcal/day
3rd = +450 kcal/day
179
What are some important nutrients during pregnancy?
Folate, iron and calcium
180
What is a folate deficiency associated with during pregnancy?
Fetal growth failure, malformations and neural tube defects
181
How much folate is needed during pregnancy?
600 ug is needed daily
182
What are the risks for a fetus with an iron deficiency?
- low birth weight
- small for gestational age
- fetal distress
- preterm birth
183
How much iron do you need duing pregnancy?
27 mg/day
184
Why is calcium important during pregnancy?
It is needed for bone mineralization in the fetus
185
What happens if the mother has low levels of calcium during pregnancy?
More calcium is taken from the mothers bones, it is regained during pregnancy
186
What happens if you have too much or loo little vitamin A during pregnancy?
Too much: fetal malformations (faciall features and heart)
Too little: poor fetal growth
187
How much vitmain A should one take during pregnancy and how much retniol is too much?
You should have about 5000 IU/day
10 000-15 000 is too much retinol a day
188
What happens with a lack of vitamin D during pregnancy?
Compromises fetal growth and development
189
What is the recommened amount of vitamin D during pregnancy?
600 IU, should not exceed 4000 IU
190
Who is more at risk to be vitamin D deficient during pregnancy?
Vegan women, vitamin D found in snimal products
191
What supplements should pregnant women take?
Iron and folate for all pregnant women
A multi-vitamin for women without an adequate diet (smokers)
83% of pregnant women take a multi-vitamin
192
What are nutrition related concerns during pregnancy?
A. Nausea/morning sickness
B. Constipation and hemorroids
C. Heartburn
193
What should a pregnant women do for nausea/morning sickness?
- Get up slowly in the morning
- Eat dry toast or crackers
- Chew gum or suck hard candies
- Eat small, frequent meals
- Avoid foods with offensive odors
- When nauseated do not drink citrus juice, water, milk, coffee, or tea
194
What should a pregnant women do for constipation and henorroids?
Fiber, exercise amd liquids
195
What should a pregnant women do for heartburn?
- Relax and eat slowly
- Eat small, frequent meals
- Drink liquids between meals
- Avoid spicy or greasy foods
- Elevate head while sleeping
- Wait an hour after eating before lying down
196
What are high-risk pregnancy factors?
1. Maternal weight before pregnancy
2. Maternal weight gain during pregnancy
3. Maternal nutrition
4. Socioeconomic status
5. Lifestyle habits
6. Age-geriatric pregnancy
7. Previous pregnancies
8. Maternal health
197
What are infants HR, BR and energy needs?
HR = 120-140 bpm
BR = 20-40 breaths/min
Energy needs = 100 kcal/kg
198
What is the composition of breast milk?
6% protein
55% fat
39% carbs
199
When should you introduce cow's milk to an infant?
- 9-12 months of age
- before 6 months it's associated with intestinal bleeding and iron deficiency
200
When should you introduce an infant to solid foods?
- typically at 6 months
- iron fortified cereal first
- pureed vegetables and fruits next
- new recommendations don't dictate an order
- progress to family foods by 12 months
201
Why is a child's growth and weight important?
- Marker of their general nutrition and physical health
- Poor growth often due to undernutrition or prolonged disease
- Childhood obesity associated with high chance of obesity, premature death, and disability in adulthood
202
What is satiety responsiveness?
Responsiveness to internal satiety cues
203
What is food responsiveness?
Responsiveness towards external food cues, including the smell and taste of foods
204
How do parents influence a childrens eating habits?
Parents decide what types of food their child should be offered, decision about how much to eat should be left up to the child
Children are often taught to override the internal satiety cues and soon they become dampened
205
How are food likes and dislikes shaped?
Shaped by learning and the environment
Humans are born with caution towards new foods
206
What should you do about picky eaters?
- Make one family meal
- Make sure your child comes to the table hungry
- Avoid distractions like toys and television
- Eat meals at the table as a family
207
How does fast food effect children?
Frequent fast food might lead to chronic diseases due to excess fat and salt, and lack of fruits, vegetables and whole grains
208
What is the WHO growth charts for Canada?
For girls and boys from 2 to 19 years of age to compare with norms
209
What is the BMI percentile?
Below 5th = underweight
Above 85th = overweight
Above 95th = obesity
210
How does a growth spurt happen?
1. Increased hunger and food intake
2. Body fat gain
3. Height gain and body fat loss
4. Growth plateau hits
211
When does the adolescent growth spurt happen in boys and girls?
Boys = between 12 and 17
Girls = between 10 and 15
They all gain 50% of adult weight, 25% of adult height and 45% of bone mass
212
What determines adult height?
Nutrition is the strongest non-genetic factor
Good nutrition during pregnancy, child's diet through growing years, exercise and freedom from illness also influemce height
213
What is life expectancy?
The average number of years lived
214
What is life span?
The maximum number of years one can live (human life span, 120 years)
215
What is life expectany in Canada?
Women: 83.3 years
Men: 79.3 years
BC has highest life expectancy
216
Which places have the shortest and longest life expectancies?
Central African Republic = shortest, 54.36
Hong Kong = longest, 85.29
217
What are strategies are there to slow aging?
A. Healthy Habits
- good lifestyle behaviours, sleep, well balanced meals, regular physical activity, no smoking
B. Calorie restriction
218
What happens with energy restriction in animals?
- Increased life span
- Fewer age-related diseases
- 30-50% fewer calories
- Aging genes less active
- less oxidative stress
219
What is the pioneering clinical trial for human energy restriction?
Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE)
220
What are the findings of the CALERIE study?
Reduced oxidative stress and imflammation (decreased white blood cell, lymphocyte and monocyte counts)
221
What is different about the individuals in the calorie restriction society international?
Compared to people on the western diet, people practicing CR have reduced body fat, markers of inflammation and cardiovascular risk
222
What are the physiological changes in aging?
1. Body composition: lose muscle and bone, increased percent fat
2. Immune system: declines with age, compromised by nutritional deficiencies
3. GI tract: decreased stomach acidity, intestinal tract loses strength and elasticity - constipation
4. Endocrine: hormones increase/decrease
5. Tooth loss: chewing difficulty, dentures
6. Sensory losses: poor eyesight, taste sensitivty declines somewhat and smell declines more, loss of vision and hearing - social isolation
223
What are other changes associated with aging?
1. Psycological: depression, lose appetite and motivation to cook and eat
2. Economic: >20% of people >65 live in poverty
3. Social: malnutrition in those living alone
224
What are the energy and nutrient needs of the elderly?
1. Water: total body water decreases, mild fever or hot weather leads to dehydration
2. Energy: energy needs decline estimated 5% per decade
3. Protein: suggest 1 g/kg BW, important for immune system and prevents muslce wasting
4. Vitamins and minerals: vitamin B12, vitamin D, calcium, iron
225
What is cataracts and macular degeneration?
Cataracts = thickening of the eye lens
Macular degeneration = deterioration of centre of retina responsible for straight vision
226
How do you protect against cataracts and macular degeneration?
Antioxidants may help
227
What is arthritis?
Oseoarthritis = cushioning cartilage in joint breaks down
Rheumatoid arthrits = disease of immune system with [ainful inflammation of the joints
228
How do you protect against arthritis?
Osteoarthritis = prebiotic fiber
Rheumatoid arthritis = omega-3, fish oils
229
How do you protect against Alzheimer's?
Whole grains and exploring dietary inflammatory score
230
What are food safety concerns?
1. Food borne illnesses
2. Environmental contaminants
3. Naturally occurring toxiants
4. Pesticide residues
5. Food additives
231
What are the five signs of severe food poisoning?
Vomiting often, bloody diarrhea, dehydration, fever higher than 102 and diarrhea for more than three days
232
How many foodborne illnesses are there?
250
233
What are the symptoms of foodborne illnesses?
Abdominal cramps, vomiting, nausea, diarrhea, fever
234
What is hepatistis A?
Inflammation of the liver
Primarily spread when a person ingests food or water that is contaminated with the feces of an infected person
Onset: 2-7 weeks
Symptoms: dark urine, nausea, fatigue
234
What is giardia (parasite)?
Spread in contaminated water
Diarrhea is main symptoms
Onset: 1-3 weeks
234
What is listeriosis?
Found in hot dogs/deli meat, unpasteurized milk and soft cheese
Symptoms: mainly gut and fever, but can trigger brain infection or sepsis
High death rate in fetus and infants
Onset: 3-30 days or longer
235
What is salmonella?
Raw or uncooked eggs and meat, raw dairy and FandV (sprouts and cantaloupe)
Mainly gut symptoms
Onset: 6 hours - 6 days (lasts 4-7 days)
236
What is E coli.?
Undercooked ground beef, unpasteurized milk, contaminated water, person to person
Mainly watery bloody diarrhea
15% of children and elderly develop hemolytic uremic syndrome
Onset: 1-8 days (lasts 5-10)
237
What is botulism?
One of the deadlist know toxins, grows without oxygen
In canned veggies and meats, honey and oils infused with garlic or herbs
Symptoms: Blurred vision, difficulty speaking, paralysis, can be fatal
Onset: 4-36 hrs
238
What is staphylococcal toxin?
In tuna, potato and macaroni salads, cream filled pasteries, meats and poultrym egg products
Mainly gut symptoms
Onset: 1/2 to 8 hours (lasts 24-48 hrs)
239
What are the food safety rules?
1. Clean, safe kitchen
2. Avoid cross-contamination
3. Keep hot food hot
4. Keep cold foods cold (fridge at 4-6 degress, freezer -18 - -20 degrees)
240
What is mad cow disease?
A prion, small protein that transmits disease when consumed by a similar species
Humans will develop Creutzfeldt-Jakob disease from contaminated meat
241
What happens with mercury contamination?
Can happen by fungicides, fossil fuel exhaust, smelting plants, pulp mills and chemical plants
242
Who does mercury contamination pose a risk to?
Pregnant women are recommeneded to avoid shark, tile fish, swordfish and mackerel
Mercury can interfere with fetal development
243
What is the care surrounding additives?
- New additives must prove: effective, detectable and measurable, and safe
- Must never have caused cancer in animal study or human experience
244
What are intentional additives?
- Antimicrobial agents
- Antioxidants
- Colour additives
- Artificial flavours
- Texture and stability
- Nutrient additives
245
What are indirect additives?
Microwave packaging:
- At high temps chemicals and microplastics can migrate into food
- Use glass or ceramic
- Avoid disposable plastic containers
246
If 100 people represented the world...
60 Asia
14 Africa
12 Europe
8 Latin America
5 North America
1 Australia and New Zealand
247
In terms of the state of health of the world what is monitored?
- Number of low birth weight infants
- Prevalence of child underweight
- Rates of breastfeeding
- Acess to safe drinking water
248
Why do starvation and malnutrition happen?
- Poverty
- Poor and corrupt governments
- Inequitable distribution of the food supply
- Low levels of education
- Discrimination against females
- HIV/AIDS epidemic
- Lack of economic opportunities
- Racism, ethnocentrism
- Low agricultural productivity
- Unsafe water
