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nutrition exam 3 Flashcards

1
Q

What are the major roles of water in the body?

A 
cell function
cool the body/ temperature control
transport nutrients and waste
lubricate, cushion
fluid and electrolyte balance
solvent
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2
Q

What factors influence the amount of water needed by the body?

A 
sweat
alcohol intake
cold weather; hot weather, high humidity
high altitude
ketosis
exercise
pregnancy and breastfeeding
very young or old age
prolonged diarrhea, vomiting, or fever
medication
diseases
dietary fiber
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3
Q

What are the qualities of hard water?

A

high levels of calcium and magnesium, white clothes turn grey, poor lather, deposits in plumbing, you feel like you need more shampoo, less aggravation of high blood pressure

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4
Q

What are the qualities of soft water?

A

nice lather, white clothes stay white, plumbing doesn’t get deposits, may aggravate hypertension, can dissolve more cadmium and lead from pipes.

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5
Q

What are the major functions of calcium?

A

mineralization of bones and teeth,immune defenses, blood clotting, nerve transmission, blood pressure, and muscle contraction and relaxation.

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6
Q

What are the major functions of magnesium?

A

bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function

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7
Q

What are the major functions of sodium?

A

muscle contraction, maintain normal fluid balance (electrolytes) and acid-base balance in the body, and nerve impulse transmission.

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8
Q

What are the major functions of potassium?

A

maintains normal fluid and electrolyte balance, facilitates chemical reactions, supports cell integrity, assists in nerve functioning and muscle contractions.

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9
Q

What are the major functions of iodine?

A

regulates the body’s metabolic rate, temperature, reproduction, growth, heart functioning.

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10
Q

What is the major function of iron?

A

carries oxygen as part of hemoglobin in blood or myoglobin in muscles, required for cellular energy metabolism.

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11
Q

What is the major function of zinc?

A

activates many enzymes, associated with hormones, synthesis of genetic material and proteins, transport of vitamin A, taste perception, wound healing, and reproduction.

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12
Q

What is the major function of selenium?

A

Assist a group of enzymes against oxidation

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13
Q

what is the major function of fluoride?

A

helps form bones and teeth, confers decay resistance on teeth.

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14
Q

What is the major food source of calcium?

A

milk, milk products, small fish, oysters, certain leafy greens, calcium-set tofu

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15
Q

What is a major food source of magnesium?

A

nuts, legumes, whole grains, dark green veggies, sea-foods, chocolate, and cocoa.

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16
Q

What is the major food sources of sodium?

A

salt, soy sauce, seasoning mixes, processed foods, condiments, fast foods.

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17
Q

What is the major food sources of potassium?

A

all whole foods: meats, milk, fruits, veggies, grains, and legumes.

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18
Q

What is the major food sources of iodine?

A

iodized salt, seafood, bread, plants grown in most parts of the country and animals fed those plants

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19
Q

What is the major food sources of iron?

A

red meats, fish, poultry, shellfish, eggs, legumes, green leafy veggies, and dried fruits.

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20
Q

What is the major food sources of zinc?

A

protein containing foods: meats, fish, shellfish, poultry, grains, and yogurt

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21
Q

What are the main symptoms of iron deficiency?

A

anemia: weakness, fatigue, pale skin, headaches, not able to concentrate, lowered cold tolerance, impaired cognitive function (children)

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22
Q

What are the main symptoms of iodine deficiency?

A

Goiter, cretinism

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23
Q

What are the main symptoms of zinc deficiency?

A

growth failure in children, dermatitis, sexual retardation, loss of taste, poor wound healing.

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24
Q

What are the consequences of a high intake of calcium? What are the conditions under which they occur?

A

elevated blood calcium, constipation, interference with absorption of other minerals, and increased risk of kidney stone formation.

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24
What are the consequences of a high intake of sodium? What are the conditions under which they occur?
hypertension
25
What are the consequences of a high intake of Fluoride? What are the conditions under which they occur?
Fluorosis (discoloration) of teeth, nausea, vomiting, diarrhea, chest pain, and itching
26
What are the consequences of a high intake of iron? What are the conditions under which they occur?
iron overload: fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, bloody stool, shock, and growth retardation in children.
27
What are the risk factors for osteoporosis?
smoking, drinking, poor calcium and vitamin D intake, estrogen deficiency in women, lack of physical activity, weight loss, and body thinness, sedentary lifestyle, low-calcium diet, rheumatoid arthritis, white, diabetes, early natural menopause, family history, caffeine intake, high-protein diet, and lactose intolerance table c8-2
28
What is the treatment for osteoporosis?
weight bearing exercise, medication, black race, estrogen (long term use), having given birth, high body weight, regular physical activity, high calcium intake, adequate vitamin and mineral intake, low sodium diet.
29
Identify U.S. populations at risk for mineral deficiencies and excesses, and which minerals are most likely involved.
Most americans get too much sodium African-Americans and people with high blood pressure are at risk for too little Potassium Older children, teens, and adult females are at risk for too little Calcium Teens and adult women are at risk for too little Iron
30
Identify risk factors for osteoporosis and recommendations for prevention and treatment.
osteoporosis risk factors= smoking, drinking, poor calcium and vitamin D intake, estrogen deficiency in women, lack of physical activity, weight loss, and body thinness. prevention of osteoporosis= Maximize the “bank” of stored calcium throughout your life treatment for osteoporosis= weight bearing exercise, medication (memorize table C8-2)
31
What are the problems associated with too much fat?
Chronic disease, hypertension, increased risk of heart attack, stroke, and diabetes
32
What are the problems associated with central fat?
elevates risk of death from ALL causes to a greater extent than subcutaneous fat
33
What is metabolic fitness?
metabolic fitness is normal blood: pressure, lipids, glucose, and insulin
34
Describe the components of energy expenditure.
physical activity, thermic effect of food, and BMR
35
What are factors that affect BMR?
age, height, growth, body composition, fever, stress, environmental temperature, fasting/starvation, malnutrition, thyroxine (hormones). described on page 330
36
What are signals for food intake regulation?
“Go” Signals Hunger- Appetite- “Stop” Signals Satiation Satiety
37
What are the BMI and waist measurements to asses chronic disease risk?
Women ≥35” waist, BMI ≥ 30 = Very high risk | Men ≥40” waist, BMI ≥ 30 = Very high risk
38
What are factors that can affect food intake regulation signals?
“Go” Signals Hunger- ghrelin (hormone produced in stomach) meal size Appetite- sickness, stress, mood-altering drugs, customary eating habits, environmental conditions, hormones, inborn appetite, social interactions, disease, learned preference, aversion, and timing. “Stop” Signals Satiation- (leptin) hormones, genetics (perception of fullness that builds throughout a meal) Satiety- hormones, genetics (feeling of fullness that lingers hours after a meal, inhibits eating until next meal time.)
39
What happens during moderate weight loss?
fat loss, can be maintained.
40
What happens during rapid weight loss?
usually water weight, put it back on quickly
41
What happens during feasting?
Too much food intake, all goes to fat storage.
42
What happens during fasting?
ketones to feed the brain, made from protein (muscle). Use up all glycogen storage, then protein makes ketones. can lead to blood ketosis.
43
What happens during weight gain?
Increase in calories, usually stored fat.
44
Define successful weight loss.
successful weight loss is losing 1-2 pounds a week; being able to keep the weight off permanently, slow rate, variety in diet, does not lead to disordered eating
45
What are the benefits of gastric surgery?
rapid weight loss due to decrease intake of calories. Weight loss can greatly reduce a person’s risk for chronic disease.
46
What are the risks of gastric surgery?
can’t throw up, complications in surgery. if the person continues eating like they were before their stomach will stretch again to what it used to be.
47
What are the risks of weight loss drugs?
usually associated with heart disease
48
What are healthy strategies for weight management?
realistic target, small -step goals, keeping records, planned diet, consider supplements if needed, diet is adequate, managed portion size, artificial sweeteners, meal spacing (small meals every few hours), variety, and a lifestyle change.
49
What are the characteristics of paradigm that focuses on achieving a healthy weight?
Safe, effective, adequate and sustainable- SEAS.
50
What are the characteristics of anorexia nervosa?
calorie count obsession, perfection obsession, food obsession, distorted body image, fear of gaining weight, desire for control.
51
What are the characteristics of bulimia nervosa?
binging and purging, emotionally insecure, binges include easy-to-eat foods like low fiber, smooth texture, high fat and high carb, normal weight, recognition of abnormal eating behavior, guilt, shame, secrecy, depression
52
What are the characteristics of binge eating?
binging, but no purging
53
What are the characteristics of female triad?
Restrictive dieting, Or exercising, Weight loss, Lack of Body fat, amenorrhea
54
What are the consequences of bulimia nervosa?
Tooth damage, fluid and electrolyte imbalance, abnormal heart rhythms, death, urinary tract infection, the esophagus or stomach may rupture, irregular menstrual cycle, swollen face and/or neck.
55
What are the consequences of anorexia nervosa?
death, weakened heart, unbalanced electrolytes, anemia, heart decreases in size, extreme weight loss, neurological and digestive consequences, delayed puberty, stunted growth, lack of menstruation, dehydration, osteoporosis
56
What are the consequences of binge eating?
weight gain
57
What are the female triad consequences?
osteoporosis, loss of calcium from bones, diminished hormones
58
What are the benefits of regular physical activity.
more restful, improved nutritional health, improved body composition, improved bone density, more resistant to illnesses, lower risk of CVD, lower risk of developing type 2 diabetes, reduced risk of gallbladder disease, lower incidences and severity of anxiety and depression, stronger self-image, longer life and higher quality of life in later years.
59
What are the guidelines for regular physical activity?
2 or more days a week engaging in strength activities 5 or more days a week engaging in moderate or vigorous aerobic activities engaging in flexibility activities every day.
60
What are the fluid needs/recommendations for fluid intake before, during and after exercise?
2-3 hours before activity= 2 to 3 cups of fluid 15 minutes before activity= 1-2 cups of fluid every 15 minutes during activity= ½ -1 cup (drink enough to minimize loss of body weight, but don’t over drink) 2 cups per pound weight lost after exercise.
61
Who is most likely to get osteoporosis?
females and female endurance runners
62
What decides where you loss weight?
genetics
63
What is aerobic?
with oxygen
64
What is anaerobic?
without oxygen
65
What is hunger?
physical need for food
66
What is appetite?
mental want of food
67
What is ghrelin?
hormone released in the stomach to say your hungry
68
Any mineral ending in "-ium" has a function of what?
muscle contraction and nerve function
69
What increases iron absorption?
vitamin C meat, fish and poultry cooking with cast iron
70
What decreases iron absorption?
``` Tannis- in tea and coffee oxalates fiber calcium phytates- in beans, fiber, whole grain ```
71
Where is myoglobin located?
in muscle
72
Where is hemoglobin located?
in the blood
73
Where is heme iron found?
in animal meats (the darker the meat, the better the absorption)
74
Where is non-heme iron found?
In plants, legumes, enriched whole grains, green leafy veggies, dried fruit, and a little bit in animal meat.
75
To increase non heme iron absorption, you should have what in your diet?
meat, fish, poultry, vitamin C, acid containing foods, cast-iron cookware
76
To decrease non-heme iron absorption, you should include what in your diet?
tannis, oxalates, phytates (legumes, fiber, and whole grain), calcium
77
When does ketosis occur?
when you are not eating; keeps your brain functioning
79
When do you need water?
normal exercise
80
When do you need a low carb drink?
before a long endurance run
81
when do you need a high carb drink?
after a long endurance run
82
When is water involved in reactions of the body?
never
83
How can you get energy?
Fat amino acids-> glucose-> energy ketone bodies->energy
84
What is BMI?
Is an indicator of obesity or underweight, calculated by dividing the weight of a person by the square of the person’s height.
85
What are other ways to assess weight, body composition, and fat distribution?
Skinfold test-A caliper is used to gauge the thickness of a fold of skin. (limited reliability) Underwater weighing-A measure of density and volume to determine body fat content. Bioelectrical impedance-determines body fatness by measuring conductivity.(limited reliability) Air Displacement test- high reliability Dual-energy X-ray absorptiometry-employs two low-dose X rays that differentiate among fat-free soft tissue (lean body mass), fat tissue, and bone tissue.
86
What are limitations to the other ways to assess weight, body composition, and fat distribution?
LIMITATIONS- They fail to indicate how much of a person’s weight is fat and where that fat is located. -This limits the value of the BMI for... Athletes (high muscularity results in a false increase of BMI) Pregnant and lactating women (increased weight is normal during childbearing) Adults over age 65 (BMI values are based on data collected from younger people and because people “grow shorter” with age.) (pg.332) Each method has advantages and disadvantages with respect to cost, technical difficulty, and precision of estimating body fat
87
What is the carb intake recommendation?
5-7 grams of carbs per kg of body weight
88
What is the fat intake recommendation?
.8g prot/kg
89
What is the recommended protein intake?
.8 g/kg/day
90
What is the recommended food intake for pre-games?
should be carbohydrate rich and be light between 300- 800 calories and finished 3-4 hours before competition
91
What is the recommendation for athletes concerning vitamins, minerals, and supplements?
A vitamin or mineral supplement should be taken when diagnosed with a deficiency in a certain area. If there is no deficiency then they should just eat a well balanced NORMAL diet, a supplement will not help their performance get better

Nutrition (4 decks)

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