M3: Nutrition for Health and Fitness Flashcards
t or f
Pregnancy
• energy requirements are generally the same as non-pregnant women in the first trimester and
then increase in the second trimester,
true
estimated at ____ kcal and ___ kcal per day in the second
and third trimesters
estimated at 340 kcal and 452 kcal per day in the second and third trimesters
Macronutrients for pregnant women
Protein:
Carbohydrates:
Fat:
• Macronutrients
o Protein: 60g/day
o Carbohydrates: 45-64% of daily calories
o Fat: 20-35% of daily calories
Vitamin A
NP:
P:
L:
700
770
1300
Vit D
NP
P
L
NP 5
P 15
L 15
Vit E
NP
P
L
15
15
19
Vit K
NP
P
L
90
90
90
Folate
Np
P
L
400
600
500
Niacin
NP
P
L
14
18
17
Riboflavin
NP
P
L
1.1
1.4
1.6
Thiamin
Np
p
l
1.1
1.4
1.4
IRON
NP
P
L
18
27
9
these micronutrients increase intake because they’re needed for DEVELOPMENTAL STAGE OF THE BABY
Hemoglobin
Vit A E C B6 B12 Selenium and Zink
this micronutrients increases in pregnancy and decreases and lactation to PREVENT CONGENITAL AND CNS ANOMALIES
Folate
Women who breastfeed require approximately __ additional kcal/day beyond what is
recommended for non-pregnant women
500
A healthy child from birth to 1 year should receive around ___ kcal/kg/day.
Neonatal caloric requirements are higher at about ___–___ kcal/kg/day
A healthy child from birth to 1 year should receive around 100 kcal/kg/day. Neonatal caloric
requirements are higher at about 110–135 kcal/kg/day
• Best food during the first 12 months of life (and the only food necessary for the first 6 months) is
_____
breast milk
in infnacy what months is it reasy for infants to be introduced to solid fewds
4-6 mos
WHAT DEVELOPMENTAL STAGE?
Sedentary children ages 1 to 3 years should consume ______ kcal daily;
active children in this age group may need up to ______ kcal daily.
Sedentary children ages 1 to 3 years should consume 1,000 kcal daily;
active children in this age group may need up to 1,400 kcal daily.
___ and _____ needs are often those most easily met during the toddler
period;
diets high in ___ should be avoided to help prevent toddler ____.
Protein and carbohydrate needs are often those most easily met during the toddler
period; diets high in sugar should be avoided to help prevent toddler obesity.
____ should generally not be restricted for children under 2 years old; however,
children over 2 years old should have a total fat intake between __% and ___% of calories, with
most fat coming from sources of ___ and _____ fatty acids, such as fish,
nuts, and vegetable oils, the same as adults.
Fats should generally not be restricted for children under 2 years old; however,
children over 2 years old should have a total fat intake between 30% and 35% of calories, with
most fat coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish,
nuts, and vegetable oils, the same as adults.
ensure that the infant gets enough milk by
proper position and tummy to tummy rule
2nd month
rice water, kalamansi juice, suam
4th month
scraped banana cereal
5th-6th month
clue; pefvc
full diet
pureed meat
egg
fruit
veg
cereal
7th-9th month
fienly chopped
soft cooked egg and rice porridge
soft cooked rice and boiled fish, munggo, leafy veg
7th-9th month
fienly chopped
soft cooked egg and rice porridge
soft cooked rice and boiled fish, munggo, leafy veg
what nutrients are important for Toddler for bone mineralization
adequate Calciuma nd Phosphorus
T or F
Milk should be
whole milk until age 2 years, after which 2% milk can be introduced.
True
play a critical role in a toddler’s cognitive, brain and eye development.
Omega 3
Omega 3 They also support cardiovascular health[1].The Institute of Medicine recommends that toddlers age 1-3
consume ____milligrams of omega-3 fats from DHA, EPA and ALA daily
700
naturally found in fatty fish such as
salmon,
mackerel,
sardines,
chunk
light tuna
and barramundi.
DHA and EPA
an essential fatty acid,
is found in plant foods such as walnuts, chia, flax and hemp seeds,
as well as soybean and canola oils.
ALA
Foods should include variety and be based on MyPlate recommendations.
what stage
Preschool
Left plate
Right player
Outside
grain protein
fruit veg
milk
if too much vitamins what will happen
Toxicity or poisoning of high doses of high soluble vitamins or iron
a vitamin that is found in fortified milk n cereals
vit d
development stage where Both girls and boys require more iron in prepuberty
•
School Age
in school age adequate ___ and ___ is required for teetha nd bone growth
what is a major deficit in School age
Calcium and Fluoride (musculoskeletal development)
and FIBER bcs they dont like vegetables
this need to be supplemented especially for girls with heavy menstrual flow
iron
needs for adolescence to support rapid growth
increase no. of calories
3 nutrient deficiency for adolescence
Iron
calcium
zinc
Good sources of iron
meat and greeny veg
_ necessary for sexual maturation
zinc
Athletes need more carbohydrate or energy than those who do not engage in strenuous activity;
several days before a sports event, athletes lower their carbohydrate intake and exercise heavily
to deplete ______.
muscle glycogen store
Is used to describe both the techniques and the underlying physiological processes that
contribute to a person’s ability to attain and maintain a certain weight.
weight management
OVERWIEGHT BM
OBESITY BM
25 higher or eq
30 higher or eq
– fat accumulated in the lower body; pear shape
o
subcutaneous fat
fat in the abdominal area; apple shape; abdominal fat correlates more with
health risks such as
in women
1.
2.
fat in the abdominal area; apple shape; abdominal fat correlates more with
health risks such as cardiovascular disease and type 2 diabetes. In women, it also
correlates with breast cancer and gallbladder disease.
A hormone primarily produced and secreted by the fat cells in proportion to the amount of fat
stored. It decreases appetite and increases energy expenditure.
Leptin
thin
leptos
A brain center that controls activities such as maintenance of water balance, regulation
of body temperature and control of appetite.
hypothalamus
a rare disorder that causes the over-production of steroid hormones
cushing syndrome
Prescription weight loss drugs are approved only for clients with a BMI above ___, or a BMI of
___ and above with associated diseases such as hypertension, type 2 diabetes, or
___
Prescription weight loss drugs are approved only for clients with a BMI above 30, or a BMI of
27 and above with associated diseases such as hypertension, type 2 diabetes, or
dyslipidemia
Top 5 most prescribed weight loss medicines:
1. ____ – prevents absorption of fat from the food into the body
2. ______ – promote feelings of fullness, thus encouraging users to eat less
3. _______ – decreases appetite and causes a feeling of early satiety
4. ____\___ – controls hunger and eating
5. _____\ – causes weight loss
Top 5 most prescribed weight loss medicines:
1. ____ – prevents absorption of fat from the food into the body
2. ______ – promote feelings of fullness, thus encouraging users to eat less
3. _______ – decreases appetite and causes a feeling of early satiety
4. ____\___ – controls hunger and eating
5. _____\ – causes weight loss
Top 5 most prescribed weight loss medicines:
1. Orlistat – prevents absorption of fat from the food into the body
2. Lorcaserin – promote feelings of fullness, thus encouraging users to eat less
3. Phentermine + Topiramate – decreases appetite and causes a feeling of early satiety
4. Bupropion + Naltrexone – controls hunger and eating
5. Liraglutide – causes weight loss
weight loss surgery
bariatric surgery
Consider that fiber and nutrient density are especially important for kids experiencing
______
insulin resistance
Healthy eating behavior is based on two sensations: ___ and ____
hunger and satiety
A disturbance in eating behavior that jeopardizes a person’s physical and psychological health.
Eating disorder
o Is a serious, potentially life-threatening eating disorder characterized by self-starvation and excessive
weight loss.
o Common in women than men.
Anorexia
An eating disorder characterized by repeated episodes of binge eating combined with a fear of
becoming fat, usually followed by self-induced vomiting, misuse of laxatives or diuretics, fasting or
excessive exercise.
bulimia nervosa
Binges on high - calorie foods such as cookies, ice cream, pastries, and other “forbidden” foods.
bulimia
a macronutrient that provide enrgy
carbohydrates
boost glycogen storage, reduce muscle soreness, and
promote muscle repair
Protein
skimmed or semi skimmed milk - post exercise recovery drink; provides nutrients for muscle function and bone health
true or false
TRUE
5 key nutrients for bone health
C
M
P
V
V
Assists in bone mineralization
and helps prevent calcium from
accumulating in blood vessels.
vitamin k2
bone health
Eggs, cheeses, meats, fermented soybeans,
Vitamin k2
Necessary for calcium to be
absorbed in the intestine.
vitamin d
bone health
Fatty fish (swordfish, salmon, sardines mackerel); fortified foods (dairy, cereal); egg yolks
Vitamin D
bone health
Increase bone formation and
decrease bone resorption.
potassium
bone health
Green vegetables (collards, kale, bok choy, okra); seeds (poppy, sesame, chia); nuts; legumes; whole grains; avocado
Magnesium
bien health
Allows for proper calcium and
vitamin D regulation
magnesium
Can be used to describe both the disease process and the cavitated or noncavitated lesions that form as
a result of the disease process.
Dental Caries/Cavity/Tooth Decay
most cariogenic sugar
sucrose
Although ___ is also a sugar, it is less cariogenic than sucrose, fructose, and glucose because
its fermentation produces a smaller drop in pH.
•
lactose
contains food that are modified in
texture. Pureed food diets include pureed
foods; may include solid
foods that are mashed, minced,
ground or soft.
mechanically altered diet
Pureed food are used for people with swallowing
difficulty, poor lip and tongue control or oral
hypersensitivity. Mechanically altered and soft food diets are appropriate to people with limited chewing ability or certain swallowing impairments.
mechanically altered diet
For people who cannot chew, swallow easily, or
tolerate solid foods.
Blenderized liquid diet
For people who cannot chew, swallow easily, or
tolerate solid foods.
Blenderized liquid diet
foods that
are liquid at room temperature
and leave minimal residue in the
colon.
clear liquid diet
For people who have malabsorptive disorders or
symptoms of diarrhea, flatulence, or steatorrhea (fecal fat) resulting from dietary fat tolerance
fat restricted diet
Limit dietary fat to low (< 50
grams/day) or very low (< 25
grams/day) intakes.
fat restricted diet
