M3: Nutrition for Health and Fitness Flashcards by Joniah C.

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

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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

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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

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Vitamin A

NP:
P:
L:

700
770
1300

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Vit D
NP
P
L

NP 5
P 15
L 15

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Vit E

NP
P
L

15
15
19

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Vit K
NP
P
L

90
90
90

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Folate
Np
P
L

400
600
500

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Niacin
NP
P
L

14
18
17

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Riboflavin
NP
P
L

1.1
1.4
1.6

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Thiamin
Np
p
l

1.1
1.4
1.4

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IRON
NP
P
L

18
27
9

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these micronutrients increase intake because they’re needed for DEVELOPMENTAL STAGE OF THE BABY

Hemoglobin
Vit A E C B6 B12 Selenium and Zink

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this micronutrients increases in pregnancy and decreases and lactation to PREVENT CONGENITAL AND CNS ANOMALIES

Folate

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Women who breastfeed require approximately __ additional kcal/day beyond what is
recommended for non-pregnant women

500

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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

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• Best food during the first 12 months of life (and the only food necessary for the first 6 months) is
_____

breast milk

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in infnacy what months is it reasy for infants to be introduced to solid fewds

4-6 mos

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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.

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___ 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.

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____ 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.

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ensure that the infant gets enough milk by

proper position and tummy to tummy rule

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2nd month

rice water, kalamansi juice, suam

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4th month

scraped banana cereal

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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. 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