H2002 Midterm 2 Flashcards
Major Minerals
Calcium, chloride, magneisum, phosphorus, potassium, sodium, sulfur
(present in amounts greater than 5g)
Minor Minerals (trace minerals)
Iron, zinc, copper, iodine, chromium, manganese, molybdenum, selenium
Peak bone mass for males vs. females
male = 1500
female = 1250
High correlation risk factors of osteoperosis
- advanced age
-alcoholism
-chronic steroid use
-female gender
-rheumatoid arthritis
-thiness/weightloss
-white race
Moderate correlation risk factors of osteoperosis
-chronic thyroid hormone use
-cigarette smoking
-diabetes
-early menopause
-excessive antacid use
-family history
-low calcium diet
-sedentary lifestyle
-vitamin D deficiency
Important but not yet proven risks
-alcohol taken in moderation
-caffeine intake
-high fibre diet
-high blood homocysteine
-high protein diet
-lactose intolerance
Protective factors
-black race
-estrogen/long term use
-haveing given birth
-high body weight
-high calcium
-regular physical activity
-adequate vitamin K intake
-low sodium diet
> /= 50% calcium absorption
Cauliflower
watercress
chinese cabbage
head cabbage
brussel sprouts
rutabaga
kolhrabi
kale
mustard greens
bok choy
broccoli
turnip greens
Approx 30% calcium absorption
milk
yogurt
cheese
cal fortified soy milk
cal set tofu
cal fortified juices/drinks
Approx 20% absorbed
almonds
sesame seeds
beans
less than or equal to 5% absorbed
spinach
rhubard
swiss chard
Recommended dietary intake of calcium
19-50yrs: 1000mg/day
51+ = 1200mg/day
9-18 = 1300 mg/day
Mean calcium intake
men = 1100mg/day
women = 870mg/day
Tolerable upper intake level of calcium
2500mg/day
Chief functions of calcium
-mineralization of bones and teeth
-muscle contraction/relaxation
-nerve functioning
-blood clotting
DRI for Iron
men = 8mg/day
women (19-50) = 18mg/day
Pregnant women = 27mg/day
Women 51+ = 8mg/day
Mean intake of iron
Men = 17
Women = 12
Tolerable upper intake level of iron
adults = 45 mg/day
Children = 40
Chief functions of iron
carries oxygen as part of hemoglobin in blood or myoglobin in muscles
required for cellular energy metabolism
Iron absorption is enhanced by:
-heme iron; animal sources only
-vitamin C: promotes Fe3+ to Fe2+
-some sugars (fructose)
-orange juice
Vegetarians are advised to eat how many times more than the normal amount of iron
1.8 times
Adequate intakes of sodium
19-50: 1500mg/day
51-70: 1300
70+ = 1200
UL for sodium
2300; average intake exceeds this by a lot
Where is sodium found
-75% processed food
-15% natural foods
-10% added
Sodium labelling in Canada
“Sodium free” : <5mg
“Low Sodium” <140mg
“Sodium reduced” 25% less than reference food
“No added salt” must state whether potassium salt is added
“Lightly salted” 50% less than reference food
DASH diet
Dietary approaches to stop hypertension
-eat more fruits/veg/low fat dairy products
-cut back on saturated fat, cholesterol, trans fat
-eat more whole grains, fish, poultry, nuts
-less red meat
-eat Mg, K, Ca
How much water per day
Men = 3.7 L
Women = 2.7L
Iron deficiency
Most common nutrient deficiency worldwide
Symptoms of iron deficiency
Pallor
Listlessness
Behavioural disturbances
Reduced cognitive performance
Short attention span
Permenant impairment of learning
Artificial sweeteners
sweet intense taste but do not impact blood glucose levels and have 0 calories, do not cause tooth decay
Sugar substitutes
can be naturally occuring or synthetic, have a sweet taste and do not impact blood glucose levels, they do not cause tooth decay but they may or may not contain calories
Natural sweeteners
Contain calories and cause tooth decay but may not impact blood glucose to the same degree as sucrose or glucose
Sugar alcohols (polyols)
evoke a low glycemic response, slow absorption by the body and into the bloodstream. “laxative effect”, do not contribute to dental caries
Water soluble vitamins
B vitamins and vitamin C
-directly into blood
-travel freely
-freely circulate in water filled parts of the body
-kidneys detect and remove excess urine
-possible to reach toxicity from supplements
-needed in frequent doses (1-3days)
Fat soluble vitamins
A,D,E,K
-First into lymph then blood
-may require protein carriers
-trapped in cells with fat
-less readily excreted/remain in fat storage sites
-likely reach toxic levels when consumed from supplements
-needed in periodic doses (Weeks or months)
All water soluble B vitamins
B1=thiamin
B2=riboflavin
B3=niacin
Folate/folic acid
B12=cobalamin
B6=pyridoxine
Biotin
Pantothenic acid
Functions of water soluble vitamins
Cofactors in enzymatic reactions; thiamin, riboflavin, niacin, panthothenic acid, biotin=reactions related to E metabolism
Pryidoxine/B6=protein metabolism
Folate/B12 = making RNA and DNA; too much folate masks B12 deficiency
Vitamin C = collagen synthesis, antioxidant
DRI for vitamin C
Men = 90
Women = 75
Food labels = 60
UL = 2000
Megadosing
taking vitamins in excessive amounts
Linus Pauling
orthomolecular
“75% of all cancer can be prevented and cured by vitamin C alone”
RDA=60mg
Pauling suggested 12000-40000
DRI for Vit B12
2.4ug/day
Deficiency of B12 Causes
pernicious anemia, smooth tongue, tingling or numbness, fatigue, memory loss, disorientation, degeneration of nerves progressing to paralysis
Functions of fat soluble vitamins
-vitamin A
Retinal (night vision, deficiency causes night blindness), as retinoic acid (gene expression in epithelial development)
-Vitamin D
as calcitrol, calcium and phosphate regulation/absorption
-Vitamin E
Antioxidants, using aromatic ring
–Vitamin K
Blood clotting
Vitamin A intake
Deficient = 0-500ug/day
Normal = 500-3000
Toxic = 3000+
Consequences of Vitamin A deficiency
effect on cells; decreased cell division/development
Health consequences:
night blindness
keratinization
xerophthalmia
reproductive growth abnormalities
exhaustion
death
Consequences on toxic levels of Vitamin A
Effect on cells; overstimulated cell division
Health consequences:
skin rashes
hair loss
hemorrhages
bone abnormalities
birth defects
fractures
liver failure
death
Beta-carotene
Dark green/orange vegetable pigment that the body can change into the active form of vit A, one of the antioxidant nutrients
Low toxicity = 180mg/day
Turn orange after 30 mg/day
Excessive consumption is bad for smokers
DRI recommended intake for vit A
Men = 900
Women = 700
UL = 3000
Free radical damage and antioxidant protection
1- chemically reactive oxygen free radical attack fatty acid, DNA, protein or cholesterol which form other free radicals
2 - initiates rapid destructive chain reaction
3 - results in disabling injury to lipids of cell membranes and cellular proteins, damage to DNA or oxidation of cholesterol, these changes may initiate steps to diseases (Cancer)
4 - antioxidants such as vit E stop the chain reaction by changing the nature of the free radical
DRI for vit D
19-50yrs: 15ug/day
51-70 = 15
70+ = 20
UL = 100
Chief function of Vit D
mineralization of bones and teeth
Deficiency of Vit D
rickets: children; seizures, growth redardation, bones don’t mineralize
Osteomalacia = adults; bone mineralization defects
Toxicity of Vitamin D
Calcification of soft tissue caused by supplementation not by the sun
DRI for vit D have been set assuming
minimal sun exposure for all
Fortified milk (most common source) only contains
100iu per cup
Valid reasons for taking supplements
- Women in childbearing years are recommended folic acid to reduce risk of neural tube defects
- Pregnant or lactating women may need iron and folate
- Elderly
- Strict vegetarians may need B12. D, iron, and Zinc
Invalid reasons for taking supplements
-fear foods grown in soil lack nutrients
-feel tired and believe supplements provide energy
-help cope with stress
-build muscle
-prevent or cure self diagnosed illness
-hope excess nutrients will produce unnamed mysterious beneficial reactions in your body
Vitamins and minerals that are considered drugs are regulated by
The food and drugs act and regulations part D
Control if it should be prescribed
Regulate advertising preventing recommendations of high doses
Non prescription single and multiple vitamins and minerals are regulated by
Natural health products directorate of health canada
How many canadians take vitamins
57%
NHPs
natural health products; naturally occuring substances that are used to restore/maintain good health
Examples of NHPs
-vitamins/minerals
-herbal remedies
-homeopathic medicines
-traditional chinese meds
-probiotics
-amino acids/essential fatty acids
NHPs approved by
as long as manufacturer can show that the product has been used traditionally for at least 50 years (or submit scientific evidence)
Canadian vs. US supplement labelling
USA: have a supplement facts panel which include the nutrient %DV
CA: do not provide %DV for each nutrient
Highest sources of B6
Baked potato
Banana
Highest source of folate
Beef liver only folate rich meat
Leafy greens
Highest sources of Vit C
Canteloupe, orange juice, green peppers, broccoli, brussel sprouts
BMI calculation formula
=weight kg / height m^2
BMI Defined as
index of persons weight in relation to height associated with degree of health risk
Acceptable BMI
18.5-24.5
Obese BMI
30+
Overweight BMI
25-29.9
Underweight BMI
<18.5
Indicators for an urgent need for weight loss
-cardiovascular disease
- type 2 diabetes or impaired glucose tolerance
-sleep apnea; disturbance in breathing in sleep
Treatment for an obese person with any 3 of the following
-Hypertension
High LDL
Smoking
Low HDL
Sedentary lifestyle
older than 45 (men)/55 (women)
heart disease of an immediate family member before 55/65
Calorie values of E nutrients
Carbs=4
Fat=9
Protein=4
Alcohol=7
Basal metabolism
sum total of all involuntary activities that are necessary to sustain life, including circulation/respiration/T maintenance/hormone secretion/nerve activity/new tissue synthesis. Excluding digestion/voluntary activities. Basal metabolism is largest component of avg person’s daily E expenditure, followed by exercise and TEOF
Thermic effect of food
5-10% of meals E is expended in stepped-up metabolism in the 5+ hours after a meal
Factors that effect BMR
-age
-height (taller=larger SA and higher BMR)
-growth: children/pregnant women are higher
-body composition; more lean tissue = higher BMR
-fever
-stress hormones
-environmental temp
-starvation and malnutrition lowers BMR
-thyroxine is a key BMR regulator; more thyroxine=higher BMR
Estimating daily E needs (3 steps)
- Calculate basal metabolic caloric need
- estimate E expenditure from physical activity
- Estimate thermic effect of feeding
% body fat
Men: 12-20
Women: 20-30
SAT/VAT
Subcutaneous adipose tissue
Visceral adipose tissue
Upper body fat more common in men and associated with
-heart disease
-stroke
-diabetes
-hypertension
-some cancers
Healthy waist circumferance
Men = 102cm
Women = 88cm
Advantages of physical activity
30-60 min (daily)
Increase metabolism
Improve body composition
Reduce appetite after exercising
Stress reduction
Hunger is a (what) triggered by;
physiological response triggered by chemical messengers in brain
Appetite is unlike hunger because it is a
learned response; psychological desire to eat from sight/smell/taste/thought
End point of feeding
Satiety/satiation
Physiological influences (hunger and appetite)
Empty stomach
Gastric contractions
Absence of nutrients in small intestine
Hormones
Endorphins
Sensory influences (Seek food and start meal)
Thought/sight/smell/sound/taste heighten appetite
Cognitive influences (keep eating)
presence of others
perception of hunger and awareness of fullness
foods with special meaning
time of day
abundance of available food
Postingestive influences (satiation/end of meal)
After food enters digestive tract
Nutrients in small intestine elicit nervous/hormonal signals informing brain of fed state
Postabsorptive influences
After nutrients enter blood
Nutrients in blood signal brain via nerves/hormones about availability, use and storage
As nutrients dwindle, so does satiety
Hunger develops
3 main selected theories of metabolic causes of obesity
- Fat cell number theory
- Set point theory
- Thermogenesis 1 (brown fat adipose tissue control bodies heat production)
Other theories of causes of obesity
Enzyme theory
Thermogenesis 11; adaptive
Thermogenesis 111: diet induced
10 Principles of intuitive eating
Reject diet mentality
Honour your hunger
Make peace with food
Challenge food police
Respect fullness
Discover satisfaction factor
Honour feelings without food
Respect your body
Exercise
Honour your health
Caloric restriction/intermittent fasting stages
1-livers glycogen soon depleted (4-6hrs)
2-protein broken down for glucose
3-fat and some amino acids are converted to ketone bodies (upsets acid/base balance and loss of lean tissue)
FITT principle plus FR
Frequency = 3-5X per week
Intensity = 55-90% of age predicted max heart rate
Time= 20/60mins
Type
F=flexibility 2x week
R=resistance/strength training 2-3x week
What does it mean to hit a wall
Exhausted glycogen stores (muscle and liver) and increased fatty acid use
Fatty acid use is much less efficient, needs increased O2
E substrates slowly produced and we slow down
High intensity/low duration
Low fat/high CHO use and vise versa
When to drink/how much to drink
2 hrs before: 2-3 cups
15 mins before: 1-2 cups
Every 15 mins: 1-1.5cup
After activity: 2 cups
