H2002 Final Flashcards
Nutrition
The study of how food nourishes the body
Food
any substance the body can take in and assimilate, source of nutrients
Malnutrition
Lack of proper nutrition; nutrient deficiencies, nutrient imbalances, excesses
Genome
Full component of genetic material in chromosome of a cell
DNA
Molecule that encodes genetic info in its structure
Nutritional genomics
The science of how nutrients affect the activities of genes and how genes affect the interactions between diet and disease
Energy
The capacity to do work; measured in kJ or Calories
Nutrients
Components in food that the body needs to grow, develop, and repair itself
Energy Yielding Nutrients
Carbs, fats, proteins
6 Categories of Nutrients
- Carbs
- Proteins
- Fats
- Vitamins
- Minerals
- Water
Essential nutrients
Nutrients that the body cannot manufacture for itself and must obtain from food
Calories
Unit of E produced by food and used by the body. Amount of heat E needed to raise T of 1kg of water 1 degree C
J or kJ
Units of E. 100kcal=418kJ
Carb and Protein E yield
4 kcal/g
Fats E yield
9 kcal/g
Elemental diets
Diets composed of purified ingredients of known chemical composition; intended to supply all essential nutrients to people who cannot eat foods
Non-nutrients
Compounds in foods, other than the six nutrients, that have biological activity in the body
Phytochemical
Non-nutrient compounds that confer colour, taste, and other characteristics of food
Control group
The group that does not receive the experimental treatment
Basic foods
Foods which nutrients have been added; milk, meats, veggies, fortified and enriched
Fast foods
Restaurant food that is ready to serve before orders are taken
Functional foods
Claims to have nutrients that fights disease
Natural foods
wholesome foods
Nutraceuticals
foods designed to act like drugs
Organic foods
Foods grown without synthetic pesticides or fertilizers
Partitioned foods
Made from components extracted from whole foods, such as milling, alternation of texture or addition of additives
Staple foods
Used frequently or daily
ABCMV principles
Adequacy, balance, calorie control, moderation, variety; helps recognize a nutritous diet
Adequacy
Providing all essential nutrients, fiber, and E in amounts sufficient to maintain health
Balance
dietary characteristic of proving goods of a number of different types in proportion to each other such as foods rich in some nutrients don’t replace foods that are rich in others
Calorie Control
Control E intake
Moderation
Set limits; nothing in excess
Variety
A number of diff kinds; adds interest
Nutritional monitoring
Assessment of dietary or nutritional status at intermittent times with the aim of detecting changes in the dietary or nutritional status of a population
Canadian Community Health Survey (CCHS)
Cross sectional survey study of people over 12 years. Started in 2004, conducted every 2 years. Self reported info on health status and eating habits of a sample; 65,000 Canadians per study
scientific method
a series of steps followed to solve problems including collecting data, formulating a hypothesis, testing hypothesis, and stating conclusions
Epidemiological study, case study data
Correlation
Intervention study data
Cause and effect
Laboratory study data
Cause and effect in an animal model
Blind experiment
An exp in which the subjects do not know whether they are members of exp group or control group
Case studies
Studies of an individual
Correlation
a measure of the relationship btwn 2 variables
Epidemiological studies
Studies of populations
Experimental studies
investigation
Intervention studies
studies of populations in which observation is accompanied by exp manipulation of some population members
Laboratory studies
performed under tightly controlled conditions; designed to pinpoint causes and effects; often use animals
Placebo
A fake drug used in the testing of medication
Randomized controlled trial (RCT)
Clinical trials
DRI
Dietary reference intake; a set of 5 nutrient intake values for healthy people in Can and USA
Goals of DRI committee
- establish recommended intake values
-facilitate nutrition research/policy
-establish safety guidelines
-prevent chronic diseases
RDA
recommended daily allowance; nutrient intake goals for individuals
AI
Adequate intake; nutrient intake goals for ind are set whenever scientific data are insufficient to allow RDA
EAR
Estimated avg requirement; data driven
UL
tolerable upper intake level. Maximum daily amt of a nutrient that appears safe for most healthy people, beyond which there is an increased risk of adverse health effects
CDRR
Chronic disease risk reduction; new DRI category based on chronic disease risk
AMDR
Acceptable macronutrient distibution range; values for carbs, fat, protein as percentages of total caloric intake
DV
daily value; nutrient reference standards used on food labels
Percent DV
How the nutritional content of one serving of food fits into the diet of a person who consumes 2000 calories a day
Nutrition facts table
Mandatory since 2007 on all food products. Required to list calories and 13 core nutrients
Serving size
Amount of food item customarily eaten at one time
Discretionary calorie allowance
Diff between the calories needed to maintain weight and those needed to supply nutrients from the most nutrient-dense foods
Nutrient density
A measure of the nutrients a food provides relative to the E it provides. The more nutrients and the fewer kcal, the higher the nutrient density
5 basic chemical tastes
- Sweet
- Sour
- Bitter
- salty
- umami
Digestive tract
flexible, muscular tube that digests food and absorbs its nutrients and some non-nutrients
Chewing and swallowing
Teeth tear and grind food into small pieces
Salivary gland produce saliva
Enzymes in saliva begin chemical breakdown
epiglottis closes off trachea
food moves down esophagus
Mechanical digestion
physical breakdown of food
Chemical digestion
Enzymes break down food into small molecules
Protein digestion
begins in stomach; gastric juices required to break it down
Small intestine
digestive organ where most chemical digestion/absorption of food takes place
Absorption and transportation
shipping
absorbs nutrients into body fluids
nutrients are delivered to necessary systems
Large intestine
the last section of digestive system, where water is absorbed from food and the remaining material is eliminated from the body
Eating and drinking too fast
Results in hiccups and choking
Eating and drinking too much
Results in heartburn, GERD
3 types of fatty acids
- Saturated
- Monounsaturated
- Polyunsaturated
Saturated fates
Fat that is solid at room T; found in animal fats, lards, and dairy products.
Unsaturated fats
Liquid at room T; found in vegetable oils, nuts, and seeds
Fat or lipid
class of naturally occuring organic compounds which are generically hydrophobic; fatty acids, triacylglycerides, sterols and phospholipids
Fatty acids
Carboxylic acid consisting of a HC chain; 4-8 carbons
Triglycerides
Most abundant dietary lipid, consisting of 3 fatty acids and 1 glycerol molecule
Phospholipids
amphipathic and major lipid found in biological membranes; 2 fatty acids
Sterols
amphipathic lipid with hydroxyl groups; 4 ring structure
Essential fatty acids
omega-3 and omega-6
Omega-3 fatty acids
Polyunsaturated
Commonly found in fish oils; beneficial to cardiovascular health
Omega-6
Linoleic acid; found in seeds, nuts, vegetable oils
EPA and DHA
Eicosapentaenoic acid, docosahexaenoic acid; omega-3 made from linolenic acid in the tissues of fish, not essential
LDL cholesterol
‘bad’ blood cholesterol; delivers plaque to arterial walls
HDL cholesterol
good; high density lipoprotein, high protein, low fat.
Protein
A 3D polymer made of monomers of amino acids. 20 amino acids included, 9 essential
3 strands of amino acids
Chain
Coil of strand
Folding of strand
Protein turnover
Process of continuous breakdown and synthesis of protein from its amino acids
9 essential amino acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
Protein quality
a measure of the presence and digestibility of the essential amino acids in a feedstuff
High quality protein
Dietary proteins containing all the essential amino acids in relatively the same amounts that human beings require
Low quality protein
Dietary proteins that are low in or lack one or more essential amino acids (plant foods)
First limiting amino acid
The amino acid present in the diet in the least amount, in relation to the animal’s need for that specific amino acid
How much protein do we need?
0.8g/kg of protein by body weight / day
Females Protein RDA
46g/d, typically take 65g/d
Males protein RDA
56g/day, typically take 105 g / day
Omnivore
an animal that eats both plants and animals
Lacto-ovo vegetarian
Person who consumes all vegan items plus dairy products and eggs
Lacto-vegetarian
excludes animal flesh and eggs but includes dairy
Fruititarion
raw or dried fruits and nuts only
Macrobiotic diet
vegan diet composed of whole grains, beans, and certain vegetables; taken to extremes, this can compromise nutrient status
ovo-vegetarian
person who consumes all vegan food items plus eggs
Partial vegetarian
no red meat or limited quantities
Pesco-vegetarian
Eliminates poultry and red meats
Vegan
a person who does not eat food from any animal source
Vegetarian
a person who eats mostly or only plant-based foods
Carbohydrates
Organic cmpds containing C, H, O in a ration of 1:2:1 usually
Monosaccharides
glucose, fructose, galactose
Disaccharide
Lactose, maltose, sucrose
Starch
Plant storage form of glucose packed in granules
Glycogen
storage form of glucose in humans and animals
Starch composition
Amylose (unbranched)
Amylopectin (branched)
Carbohydrate digestion
starts in mouth with amylase converting polysaccharides to disaccharides, continues with pancreatic amylase, finishes with sucrase/maltase/lactase from small intestine converting disaccharides to monosaccharides
Good Carb Sources
whole grains, low fat unsweetened protein foods and lean meats
Total Carbs
WHO; 55-75% of diet
Wheat kernel
4 parts: germ, endosperm, bran and husk
Dietary fibre
refers to the foodstuffs that have not been digested on entering the large intestine
Fibre recommendations
WHO: more than 25g daily
Benefits of fibre
Reduces risk of heart disease, diabetes and bowel disease and promotes healthy body weight
Preventative benefits of fibre
Constipation, hemorrhoids, appendicitis, diverticulois and colon cancers
Obligatory glucose users
Brain, nervous system, and red blood cells
Breakdown of glucose
Broken in half, broken into smaller units (irreversible, 2 pathways)
Release of insulin
Rise of BG
Release of glucagon
drop in BG
Storing glucose for energy
brain, muscles and liver store glycogen. Muscles conserve for own use, liver in generous with it
Excess glucose
converted to glycogen or fat and stored
Glycemic response
how quickly and how high blood glucose rises after carbohydrates are consumed
Minerals
Non organic elements on the periodic table
Macrominerals
Minerals that the body needs in fairly large amounts
Na, K, Mg, Ca, Cl, P
Trace Minerals
Minerals the body needs in small amounts
Zn, Cu, I, Fe, Mn (14 total)
Calcium
Good sources found in milk, animal bones, organs, soy, greens, beans, etc.
Osteoperosis
A condition in which the body’s bones become weak and break easily caused by Ca deficiency
Peak bone mass
Highest attainable bone density for an individual, developed during the first 3 decades of life (12-30yo); women have lower mass than men
Bones Loss
Can occur in adults 35+, menopause can also result in this for women
Hormone replacement therapy for bone mass
Estrogen pills given to decrease loss of bone mass. This practice stopped around 2 years ago as it prevented osteoporosis development and menopause effects as well as increase cancer risks
Risk factors of osteoporosis
Age, alcoholism, steroid use, female gender, thinness, white race
Protective factors of osteoporosis
black race, reasonable estrogen levels, have given birth, high body weight, high calcium diet, regular activity
Correlation factors of osteoporosis
thyroid hormone users, smokers, diabetes, early menopause, low Ca diet, family history, vitamin D deficiency
Not proven factors of osteoporosis
Caffeine, high fibre, high protein, lactose intolerance
Ca absorbed from broccoli/cabbage
> 50% absorbed
Ca absorbed from milk, cheese, yogurt
about 30% absorbed
Ca absorbed from almonds, beans
About 20% absorbed
Ca absorbed from spinach, rhubard
less than 5% absorbed
RDA of Ca
1000mg/day for adults
CCHS for Ca
1100mg/d men
870mg/d women
Iron sources
red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
DRI for Iron
8 mg/d men
18 mg/d women
8 mg/d women 51+
Iron absorption
Increased by heme iron, vit C, some sugars
Heme iron
Iron from animal sources
Iron deficiency
most common nutrient deficiency worldwide; mostly in infants/children, adolescene, women in their productive years and pregnant women
Symptoms: pallor, listlessness, short attention span, behavioural disturbance, learning impairment
Vegetarians DRI for Fe
men 14 mg/d
Women 32 mg/d
Sodium
Mineral used to cost more than gold; people were paid in salt
No such thing as a deficiency
AI of sodium
1500 mg/day 19-50yo
1300 mg/day 51-70yo
1200 mg/d >70yo
UL for sodium
2300 mg/d for adults
Sodium intake from processed foods
75%
Bliss point
amount of sugar/salt or fat which optimizes palatability
“Sodium free”
less than 5 mg/serving
“Low in sodium”
140mg or less per serving
“Sodium reduced”
At least 25% less than what it is compared to
“No added salt”
Must be stated where sodium is added
“Lightly salted”
50% less added sodium than normally added
Reasons for sodium in food
Taste and shelf life
DASH
Dietary Approaches to Stop Hypertension; emphasizes eating fruits and veggies, limiting sugar, salt and fat intake, consume more potassium
DRI for Water
70-80% of days need
Men: 3.7L
Women: 2.7L
Vitamins
Essential, non caloric organic nutrients needed in small amounts in the diet. Each have specific roles in biochemical rxns in the body
Fat soluble vitamins
Vit A, D, E, and K are soluble in fat; fat required for their transport
Water soluble vit
Vit B and C; must be replenished because are excreted in the urine
E Metabolism Vitamins
Thiamin, Riboflavin, Niacin, Pantothenic Cid, Biotin, Vitamin B12
Protein Metabolism Vitamins
Pyridoxine
Collagen Synthesis / antioxidant
Vitamin C
DRI of Vitamin C
90 mg/d for men
75 mg/d for women
30 mg/d supports metabolism
UL for Vit C
2000 mg/d
Neutraceutical recommendation for Vit C
4000 mg/d
Linus Pauling
Chemist who believes Vit C was the cure for many diseases and to maintain good health. He consumed 12000-14000 mg/d
Vitamin C and the Common Cold
Studies yet to prove this helps the common cold but can reduce the severity
Folate
Spina Bifida is caused by a folate deficiency. Rates of spina bifida dropped when the vit was added into white flour. Beef liver and greens are good sources of this
Vitamin B12
This vitamin is not found in plants at all; only in animals, bacteria and algae. A deficiency causes anemia. Cannot be absorbed from colon
DRI for Vit B12
2.4 ug/d for adults
Vitamin A
Helps night blindness, cell+ immune health
First Vit discovered
1/3 children under age 5 have vit A deficiency
5000000 children a year go blind because of this
Other deficiency symptoms include:
Insomnia, fatigue, acne, weight loss, dry hair, immune impairment, growth impairment
Vitamin D
Promotes Ca absorption
15 mins in sun good enough for weeks worth of vit D
Can be consumed in plants and from cholecalciferol from animals found in milk, soy, tuna/salmon, and tofu made with Ca salt and eggs
Vitamin E
This vit is an antioxidant
Found in oils, lipids, seeds, free radicals cause chain rxns that damage cellular structures
Vitamin K
helps with blood clotting
Vitamin A recommendations
Can be fatal in high conc
0-500 ug = deficient
500 - 3000 ug = normal
3000+ = toxic
Beta carotene
An orange vegetable pigment that the body can change into the active form of vit A, one of the antioxidant nutrients. Too much is toxic to smokers
Vitamin A sources
Egg yolks, fatty meats, dark veggies, sweet potato, carrots
Vitamin D deficiency
Rickets in children; seizures, growth retardation
Osteomalacia in adults; bone mineralization defects
Erocalciferol
Vitamin D2
Cholecalciferol
Vit D3
Vitamin supplements
Concentrated forms of vitamins; may be in tablet or liquid form
Artificial sweeteners
sweet, often intense taste but doesn’t impact blood glucose levels and contributes no calories to consumer
Sugar substitutes
Naturally occuring and synthetic, have sweet taste and don’t impact blood glucose like sugar, may or may not have calories
Natural sweeteners
considered sugar substitute but should be considered added sugars. May not impact blood glucose, but contains calories
Sugar alcohols
Low glycemic response, slow absorption by the body and into bloodstream, too much can cause a laxative effect. Don’t contribute to dental caries, and have little to no impact on blood glucose
Different sugar alcohols
Erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol
Sucralose
Splenda, 600x sweeter than sucrose
Saccharin
Sweet n low, sugar twin
Aspartame
NutraSweet and Equal, 200x sweeter than sucrose
Alcohol absorption
broken down in the stomach by enzymes in the stomach wall (women have less of these). Liver enzyme alcohol dehydrogenase metabolizes majority of it absorbed
Alcohol
A sedative that sedates inhibitory nerves which gives impression of stimulation
Blood alcohol level
concentration of alcohol in the blood
Energy from alcohol
7 kcal / g
Positive health benefits of alcohol
Moderate intake (1-2 per day) can decrease CHD by increasing HDL cholesterol, inhibit blood clot formation, polyphenols in red wine is an antioxidant
Negative health impacts of alcohol
At moderate intakes,
Breast cancer
colon cancer
At high intakes,
Fetal alcohol syndrome
social issues
increased heart attacks and strokes
liver damage (cirrhosis)
Increased risk for cancer
Benefits of physical activity
Better health, improved fitness, weight control, better mental health, more E
Risks of inactivity
Premature death, heart disease, obesity, osteoporosis, stroke, depression, high blood pressure
Canadian Physical Activity Guidelines for Adults
-150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of 10mins +
-add muscle and bone strengthening activities using major muscle groups at least twice a week
-more physical activity = greater health benefits
VO2 Max
Max O2 uptake; most oxygen used when working the hardest you can
“Hitting the wall”
Having an inadequate supply of glycogen (Carbs) for muscular work)
Makes excessive fatigue and desire to quit
can be avoided by carb loading and consuming glucose beverages
Protein as a fuel in exercise
10-15% of E expenditure during exercise from protein
BMI Calculation
Weight (kg) / height (m^2)
3 E Yielding Nutrients
Carbs and Protein, 4 cal / g
Fats, 9 cal / g
Basal metabolic rate
Rate at which heat is produced by an individual in a resting state
Thermal effect of food
5-10% of a meals E is expended in stepped up metabolism in 5+ hours after a meal
Factors that affect BMR
Age, height, growth, body composition, fever, stress, environmental T, fasting/starvation, malnutrition, thyroxine
Calculating basal metabolism
Females: 0.9cal/kg/hr * body weight (kg)
Males = 1.0 cal / kg / hr * body weight in kg
3 Steps to Estimate your daily E needs
- Calculate basal metabolism
- Estimate E expenditure from physical activity
- Estimate thermic effect of food
Energy in = Energy out
No weight loss or gain overtime
% of body fat
Males normal weight = 12-20%
Males overweight = greater than 22%, 25% if 40yo +
Females normal weight = 20-30%
Females overweight = greater than 32-35% if over 40yo
Men avg body composition
45% muscles
25% organs
15% fat
15% bone
Women average body composition
36% muscle
24% organds
27% fat
13% bone
Obesity
Heterogeneous condition, intensely overweight
“Android” or apple shaped
manlike body shape
“Gynoid” or pear shaped
Womenlike body shape
SAT
subcutaneous adipose tissue
VAT
visceral adipose tissue
Body fat determination
fanfold measures, DEXA X-Rays, Bioelectrical impedance, bod pod, MRI magnetic resonance imaging, waist circumference, waist to hip ratio
Hunger
a physiological response triggered by chemical messengers in the brain
Enzyme theory of obesity
Elevated lipoprotein lipase (LPL)
Set point theory of weight
Concept that each individual has an ideal biological weight that cannot be greatly modified
Mogensis 1
Energy wasting proteins and fats
Mogensis 2
Adaptive thermogenesis theory
Mogensis 3
Diet induced thermogenesis theory
Brown fat
E burning type of fat that seems important in regulating body weight and blood sugar. 50g of brown fat burns 500 cals per day, equivalent to 1 hour of aerobic exercise
Yo-Yo Dieting
A series of diets followed by eventual weight gain
External cues to overeating
loneliness
yearning
craving
addiction
compulsion
stress
large portions
Intuitive eating
becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of E and fats in foods
Diet strategies for weight loss
Set goals, keep records, plan what you want to eat, set a realistic caloric intake, balance, minding portions, spacing meals, reducing E dense foods
Intermittent fasting stages (3)
- Liver glycogen soon depleted (4-6 hours)
- Protein broken down (not good) for glucose
- Fat and some amino acids converted to ketone bodies
Extreme methods of weight loss
Metabolism stimulant / appetite suppressant
Surgery (gastric bonding, gastric bypass)
Infectious or communicable diseases
Caused by bacteria, virus, parasite, or other microbe
Degenerative disease
Chronic and irreversible, due to personal lifestyle, lack of physical activity. Leading causes of death in Canada
Average lifespan of Canadians
82 years
Females: about 84 years
Males: about 80 years
Average lifespan of people in Canada north
Nunavut: 74yo (Females)
68 yo (Males)
PEU
Protein E Undernutrition
Causes thinning/sensitization of skin
Digestion issues
lymph tissue reduction in size
Immune system impaired
Toxicities Impairing Immunity
Fe and An
Deficiencies Impairing Immunity
E/Protein
Vit A,D,E,K
B vit
Folate
VIt C
Minerals, Fe, Zn, Cu, Mg, Se
Lifestyle risks of degenerative diseases
Alcoholism
cancer
diabetes
heart and artery disease
hypertension
liver disease
osteoporosis
Proper nutrition shields against disease
-unsaturated fats
-consume a variety of fruits and veggies
-consume whole grains
-eat foods high in K, Ca, fibre, and Mg
% of cancer influenced by diet
20-50%
Breast cancer (premenopausal) risk
Alcohol increases risk
Breast feeding and body fatness decreases risk
Breast cancer (postmenopausal) risk
Alcohol and body/abdominal fatness increases risk
Breastfeeding and physical activity decreases risk
Colorectal cancer risk
Red processes meat, alcohol, fatness; increases risk
Dietary fibre, garlic, calcium, activity: decreases risk
Mouth and throat cancer risk
alcohol increased risk
fruits, non starchy veggies: decreased risk
Esophagus cancer risk
Body fatness, alcohol: increases risk
Fruits, non starchy veggies: decreases risk
Liver cancer risk
mould aflatoxin, alcohol: increased risk
Lung cancer risk
arsenic in drinking water, smokers; increase
Fruits: decreased risk
Pancreatic cancer risk
Fatness: increased
Folate: decreased
Prostate cancer risk
High Ca Diet: increased risk
Se and lycopene foods: decreased risk
Stomach Cancer risk
Salty foods: increased risk
Fruits, non starchy veggies, garlic, and onions: decreased risk
Diabetes
one of top 10 killers of adults in Canada, estimated 2.4 million had diabetes by 2016
Warning signs of diabetes
Frequent urination
Extreme hunger or thirst
Unexplained weight loss
Extreme fatigue
Blurred vision
Frequent infections
Cuts and bruises slow to heat
Tingling or numbness in the hands or feet
Generalized itching with no rash
Type 1 diabetes
Diabetes of a form that usually develops during childhood or adolescence and is characterized by severe deficiency of insulin, leading to high blood glucose levels
Type 2 diabetes
develops in adults and obese individuals; characterized by high blood glucose resulting from impaired insulin utilization coupled with body’s inability to compensate with increased insulin production
Prediabetes
A condition in which the blood sugar level is higher than normal, but not high enough to be classified as type 2 diabetes
Prevention of type 2 diabetes
weight management, active lifestyle, dietary modifications, regular monitoring
Antherosclerosis
Hardening of arteries caused by plaques
Cardiovascular disease
Disease of heart and blood vessels
Development of atherosclerosis
- High LDL cholesterol
- Hypertension
- Toxins from smoke
- elevated homocysteine levels in blood
- Viral or bacterial infection
Progression of atherosclerosis
- Initial lesion develops in vessel and fatty streak forms
- lesion progresses accumulating inflammatory cells
- Lesion is vulnerable to rupture
- advanced obstruction or occlusion
Thrombus blood clot
stationary blood clot formed within a blood vessel or within the heart, commonly causing vascular obstruction
Thrombosis blood clot
Large clot closing blood vessel
Embolus blood clot
Clot that breaks loose
Embolism clot
Clot that becomes stuck
Heart attack
Lodged clot in an artery of heart, causing sudden death of heart mussel
Stroke
Lodged clot in an artery of the brain, killing portion of brain tissues
Aortic aneurysm
DUe to P build up and damage to artery wall
Acute treatment for clots
Angioplasty/stent
Planned treatment for clots
Surgery or stent
Heart disease risk men vs. women
45+
55+
Risk factors for CVD
Hypertension
Diabetes
Obesity
Physical inactivity
Smoking
Athergenic diet
Metabolic syndrome
Hypertension
High blood pressure
Atherogenic lipoprotein phenotype
-Raised VLDL
-pre-dominance of small dense LDL
-low HDL
Reduce CVD risk
Lifestyle changes
-increased physical activity
-lose weight
-reduce smoke exposure
Control dietary lipids
-reduce saturated fats/trans fats
-limit dietary cholesterol
-eat fish, fruits, veggies, milk, and whole grains
-diet rich in omega 3
-soluble fibre
Alcohol
-2 drinks a day can raise HDL
Portfolio diet
specific meal plan to reduce blood cholesterol; largely vegetarian
Systolic P
Blood P in arteries during contraction of ventricles
Diastolic P
P in arteries when the heart is at rest
Blood P
P exerted by blood upon walls of blood vessels and arteries, usually measured by sphygmoanometer and expressed in mm of Hg
Risk factors of hypertension
Antherosclerosis, obesity, insulin resistance
3 main functions of placenta
- Gas exchange
- Waste removal
- nutrient exchange
Zygote
fertilized egg
Fetus
developing human organism from 9 weeks after conception to birth
1st trimester weight gain
1.5 kg or 3.5lbs total
2nd/3rd trimester weight gain
0.5kg or 1lb per week
Ideal pregnancy weight gain
25-35 lbs
Risk of Obesity in Pregnancy
Higher risk of complications; hypertension, gestational diabetes, caeserean section, post op delivery infections
High risk of adverse outcomes for infant: 2x the risk of neural tube defects, greater risk of heart disease, greater risk of preterm birth, risk of high birth weight at birth
Low infant birth weight
May be caused by:
low maternal birth weight, smoking during pregnancy, poor maternal nutrition, maternal alcohol intake, maternal disease, heredity
1st trimester additional E requirements
choose nutrient dense foods
2nd trimester additional E requirements
340 kcal/day
3rd trimester additional E requirements
450 kcal/day
Caffeine intake during pregnancy
limit to <300mg/day
Fetal alcohol syndrom (FAS)
physical and cognitive abnormalities in children caused by a pregnant woman’s heavy drinking; in severe cases, symptoms include noticeable facial misproportions
Alcohol-related neurodevelopmental disorder (ARND)
Cognitive and behavioural problems seen in people whose mothers drank during pregnancy
Exercise during pregnancy
Low impact sports; can reduce stress
Amount of breastmilk that can be produced per day
About 650mL
Importance of breastfeeding
-lowers risks or respiratory infection
-lowers risk of SIDS
-ideal growth in early life
-lowers risk of childhood obesity
-better cognitive development
-lowers risk of allergies
-lower risk of autoimmune disease
-increased immunity
Infant heart rate
120-140 beats / min
Infant respiration rate
20 - 40 breaths / min
Infant E Needs
100kg or 45 lbs
Adult heart rate
70 - 80 beats / min
Adult respiration rate
15 - 20 breaths / min
Adult E needs
<40kg or <18lbs
Vitamin K for Infants
At birth, injection given for blood clotting
Dehydration in infants
diarrhea and vomiting can cause this, breastmilk usually meets water needs
When infants should eat solids
about 6 months of age and up
Common myth of infant feeding
Stuffing baby to sleep through the night
Ingredients to avoid for infants
Added sugars / salt
Fruit juice
Honey (botulism)
sweets or baby desserts
Nursing bottle syndrome
extreme tooth decay in upper teeth resulting from putting a child to bed with bottle with ilk
Common allergens in infants
Egg whites
Milk
Soy
Citrus fruit
Allergens
Caused by food protein fragments that get through epithelial surface of intesting into boddy to trigger immune system
Anaphylaxis
severe allergic rxn
Anaphylactic shock
rare but life threatening, treated with epinephrine
Caused by nuts, fish/shellfish, eggs, milk, soy, wheat
Hygeine Theory
Increasing cleanliness and overuse of antibiotics have led to an exaggerated response by the immune system to harmless foreign proteins
Inducing oral tolerance
-exposing children to small amt of allergen, increasing over time
-gained oral tolerance
-removes threat for anaphylaxis with accidental exposure
Example of an intolerance
Food dyes may be linked with ADHD
Girl growth spurt
begins about 10 years, peaks around 12
Boys growth spurt
Begins at about 12-13yrs, peaks at about 14 years
Iron requirement for males
increased to expand lean muscle mass in adolescene
-starts at 8mg
-rises to 11mg
-lowers to 8mg in early 20s
Iron requirements for females
increased to support lean mass expansion and mestration
-starts at 8mg
-rises to 15mg
-rises again to 18mg
-lowers to 8mg during menopause
Anorexia nervosa
eating disorder in which an irrational fear of weight gain leads people to starve themselves
Bulimia nervosa
eating disorder characterized by episodes of overeating, usually high-cal foods, followed by vomiting, laxative use, fasting or excessive exercise
Binge eating disorder
Significant binge-eating episodes, followed by distress, disgust, guilt, without compensatory puring, fasting, or excessive exercise that marks bulimia nervosa
Eating disorders in athletes
Athletes may restrict intake to
-enhance performance
-enhance appearance
-meet weight guidelines for a sport
The female triad
Disordered eating, amenorrhea, osteoporosis
