Unit 8: Lifestyle Nutrition Flashcards
1
Q
list 5 healthy practices to adopt in preparation of pregnancy
A
- achieve & maintain a healthy body weight
- choose an adequate and balanced diet
- be physically active
- receive regular medical care
- avoid harmful substances
2
Q
describe the effect of diet on fertility
A
- malnutrition can decrease fertility
3
Q
what can the ingestion of harmful substances (like drugs, alcohol, cigarretes) cause (4)
A
- miscarriage
- abnormalities
- alter genes or their expression
- interfere w fertility
4
Q
what is the most potent predictor future health & survival of an infant
A
- infant birth weight
5
Q
what correlates with infant birth weight
A
- pregnancy weight
6
Q
how does being underweight correlate to infant birth weight
A
- causes low birth weight
7
Q
what are the effects of low infant birth weight (6)
A
- more likely to contract diseases
- 40x more likely to die in the first month
- predispose to obesity, HTN, heart disease
- low IQ & educational disadvantages
8
Q
how does being overweight correlate to infant birth weight
A
- can cause the child to be large for their gestational age
9
Q
what are the effects of high infant birth weight (3)
A
- increased difficulty at birth
- higher incidence of gestational diabetes & HTN
- increased child’s risk for obesity, heart disease, type 2 DM, asthma
10
Q
what supplement is recommended for women who are trying to become pregnant
A
- folate
- which is critical for growth & development
11
Q
describe calorie needs during the first trimester of pregnancy; how does this change throughout pregnancyt
A
- does not require any additional calories
- as it progresses, the woman’s need for energy increases
12
Q
how many extra calories are required during the 2nd trimester? 3rd?
A
- 2nd = 340
- 3rd = 450
13
Q
describe protein recommendations during pregnancy; are protein supplements recommended
A
- slightly higher during 2nd and 3rd trimester
- but protein supplements are not recommended bc they can have negative outcomes for the fetus
14
Q
describe the DRI recommendations for most vitamins & minerals during pregnancy
A
- most increase
- and it recommended that pregnant women consume a prenatal supplement throughout pregnancy & consume a nutrient dense diet
15
Q
what are nutrients of special interest during pregnancy (7)
A
- folate
- vitamin B12
- vitamin D
- choline
- calcium
- iron
- zinc
16
Q
what is the importance of folate in pregnancy
A
- required to reduce the risk of neural tube defects in the fetus
17
Q
what is the importance of the neural tube
A
- critical for formation of the brain & spinal cord
18
Q
what can occur with low folic acid (2)
A
- anencephaly (no brain)
- spina bifida
19
Q
what implication does the importance of folic acid in pregnancy have
A
- pregnant women are recommended to take folic acid supplements
20
Q
what is spina bifida
A
- occurs when the vertebrae of the spine fall fail to close around the spinal cord
= spinal cord left unprotected
21
Q
what can vitamin B12 deficiency during pregnancy cause
A
- irreversible nervous system damage in the developing fetus
- which is not detected until the baby is born
22
Q
what is the importance of vitamin D during preganncy
A
- plays a role in calcium metabolism in the fetus
23
Q
what is the importance of choline during pregnancy
A
- vital for cell membranes
24
Q
describe the quantities of choline during pregnancy
A
- major quantities are sent to the fetus, which may deplete the mother
25
what is the importance of calcium during pregancy
- required to ensure proper bone & teeth development in the fetus
26
describe the quantities of calcium during pregnancy
- massive amts are transferred from mother to fetus = imp to get enough to maintain bone mass in the mother
27
describe the needs of iron during pregnancy; what implication does this have
- needs greatly increase during pregnancy which are extremely difficult to achieve thru food
= recommended that pregnant women take supplemental iron
28
what does zinc deficiency during pregnancy cause
- lead to problems with the growth & development of the fetus
29
is weight gain or weight loss recommended during pregnancy
- weight gain
30
why is weight loss not recommended during pregnancy
- weight gain is critical for fetal & maternal wellbeing
31
what is the recommended weight gain for someone w an underweight BMI
- 28-40 lb
32
what is the recommended weight gain for someone w a healthy BMI
- 25-35 lbs
33
what is the recommended weight gain for someone w an overweight BMI
- 15 to 25 lbs
34
what is the recommended weight gain for someone w an obese BMI
11-20 lbs
35
what are the components of weight gain during pregnancy (8)
- increase breast size
- increase in mother's fluid volume
- placenta
- increase in blood supply to the placenta
- amniotic fluid
- infant
- increase in size of uterus & supporting muscles
- mother's necessary fat stores
36
some of the weight gained during pregnancy is lost when?? (2)
- at delivery
| - and in the weeks following delivery
37
typically the more weight a woman gains during pregnancy the more....
- weight she will retain after pregnancy
38
describe physical activity during pregnancy
- physical activity during pregnancy can help to control weight gain
- but all pregnant women should discuss physical activity with their HCP to make sure the activities are safe
39
see figure 10-6 in notes for guideline of physical activity during pregnancy, once again too long for cards
...
40
list the "do's" of physical activity during pregnancy (7)
- exercise reguarly
- warm up w 5-10 min of light activity
- do 30 min or more of moderate physical activity
- cool down for 5-10 min
- drink water before, during, and after
- eat enough to support the additional needs of pregnancy plus exercise
- rest adequately
41
list the "dont's" of physical activity during pregnancy (8)
- dont exercise vigorously after long periods of inactivity
- dont exercise in hot, human weather
- dont exercise when sick w fever
- dont stand motionless for prolonged periods
- dont exercise while lying on ur back after the 1st trimester
- dont exercise if u experience pain or discomfort
- dont participate in jerky, bouncy movements or ones that harm the abdomen
- dont scuba dive
42
list 4 common nutriton-related concerns during pregnancy
- food cravings & aversions
- morning sickness
- heartburn
- constipation
43
are cravings during pregnancy considered physiological needs?
- no
44
what are some things people may crave during pregnancy (3); what is this known as
```
non-food items:
- soil
- clay
- ice
= pica
```
45
what is pica associated w
- iron deficiency
46
what causes morning sickness during pregnancy
- hormonal changes
47
what time of day can pregnancy related nausea occur? when does it peak & resolve?
- any time of the day (despite the name)
| - peaks at 9 weeks & resolves within 1 month or 2
48
is nausea & vomiting during pregnancy harmful to the mother or fetus?
- no
49
list a few strategies to help reduce nausea & vomiting during pregnancy
( see notes for whole list, its very long)
- arise slowly when walking
- eat dry toast or crackers
- chew gum or suck on hard candies
- eat small, frequent meals
- avoid foods w offensive odors
- do not drink citrus juice, water, milk, coffee or tea when nauseated
50
what are 2 treatments for persistent morning sickeness
- vitamin B6
| - pyridoxine/doxylamine (Diclectin) = combo of vitamin B6 and doxylamine succinate
51
at what point does vomitting & nausea related to pregnancy become severe/abnormal (3)
- if it causes you to miss meals
- having trouble getting thru normal activities
- or causing lost weight
52
what are 3 safe meds for NV during pregnancy
- dimenhydrinate
- metoclopramide
- phenothiazines
53
how does pregnancy cause heartburn
- acid from the stomach may be pushed into the esophagus as the growing fetus puts pressure on the women's stomach
54
what are some strategies to prevent or relieve heartburn in pregnancy (8)
- relax & eat slowly
- chew food thoroughly
- eat small, frequent meals
- drink liquids between meals
- avoid spicy or greasy foods
- sit up while eating
- wait an hour after eating before lying down
- wait 2 hrs after eating to exercise
55
how does pregnancy cause constipation
- pregnancy hormones can cause some women to experience constipation
56
what are some strategies to prevent or allieve constipation during pregnancy (6)
- engage in physical activity
- fluid
- fibers
- respond to the urge to defecate
- use laxatives only prescribed by the physician
- avoid mineral oil that carries needed fat-soluble vitamins out of the body
57
list 4 health concerns during pregnancy
- pre-existing diabetes
- gestational diabetes
- HTN
- preeclampsia
58
describe the importance of blood sugar control during pregnancy
- excellent BG control is associated w lowest risk of complications
59
what negative affects may occur without proper management of diabetes during pregnancy (4)
- high infertility rates
- pregnancy related HTN
- severe hypo/hyperglycemia during pregnancy
- infants may be large & have physical or mental abnormalities
60
describe management of type 1 diabetes during pregnancy
- requires intensive insulin therapy with adjustments made every few weeks
61
describe management of type 2 diabetes during pregnancy
- typically switched to insulin therapy
62
what is gestational diabetes
- type of diabetes that develops during pregnancy
63
when does gestational diabetes resolve
- once the baby is born
64
what individuals who develop gestational diabetes at a higher risk of later in life?
- developing type 2 DM
65
what does gestational diabetes typically correlate to
- high infant birth weight
66
what are the affects of high BP during pregnancy
- can cause risks for the mothers & fetus
67
what is gestational HTN
- HTN that occurs at the 20th week of gestation or later
| - returns to normal within weeks after child birth
68
what is chronic HTN
- sustained HTN before 20 weeks of gestation
69
what is preeclampsia
- pregnancy complication characterized by HTN and protein in the urine
70
what is the effect of preeclampsia
- can affect the mother's organs
71
what is the cure for preeclampsia
- delivery of the baby
72
what is preeclampsia one of the leading causes of
- preetern delivery
73
list S&S of preeclampsia (8)
- HTN
- protein in the urine
- upper abdominal pain
- severe HA
- swelling of hands, feet, and face
- vomitting
- blurred vision
- sudden weight gain
74
list 10 practices to avoid during pregnancy
- smoking
- medicinal drugs & herbal supplements
- street drugs
- enviro contaminants
- food borne illness
- high doses of vitamin or mineral suppplements
- restrictive dieting
- high doses of approved sugar substitutes
- high doses of caffeine
- alcohol
75
why should smoking be avoided during pregnancy (4)
- toxic to fetus
- restricts blood supply
- damages blood vessels
- small birthweight infant
76
why should medicinal drugs & herbal supplements & teas be avoided during pregnancy (2)
- can cause birth defects
| - few herbal supplements have been tested for safe use during pregnancy
77
why should street drugs be avoided during pregnancy (3)
- easily cross the placental barrier
- cause CNS damage
- cause pregnancy complications
78
what is 1 environmental contaminants to avoid during pregnancy
- methyl mercury
79
how can methyl mercury be transfered to the infant (2)
- can be passed from the maternal blood to the developing fetus by crossing the placental barrier
- thru breast milk
80
what is the danger associated w methyl mercury
- can accumulate in the unborn baby's blood at conc higher than the conc in the mother
81
what effect can chronic fish consumption have on the infant (5)
```
may appear normal during the first few months of life
later get :
- IQ deficits
- abnormal muscle tone
- reduced motor function
- lowered attention span
- HTN
```
82
which types of fish have the highest lvls of mercury; list 7 examples
fish that have lived longer including:
- frozen/fresh tuna
- canned albacore tuna
- shark
- swordfish
- marlin
- orange roughy
- escolar
83
what is one particular food borne illness of concern during pregnancy ?
listeriosis
84
what is listeriosis
- serious infection caused by eating food that is contaminated w Listeria monocytogenes
85
what are the effects of listeriosis during pregnancy (3)
- miscarriage
- still birth
- severe infection in the fetus
86
what should pregnant women avoid consumption of to reduce the risk of contracting listeriosis (6)
- unpasteurized juices & dairy products
- hotdogs, deli meats, or luncheon meats unless they are heated til steaming hot
- undercooked meats, fish, poultry, or eggs
- unwashed fruits & veggies
- refrigerated pates or meat spreads
- smoked fish
87
what particular vitamin should pregnant women avoid high doses of
- vitamin A
88
what is the effect of restrictive eating during pregnancy
- can deprive the fetal brain
89
what is the recommended caffeine intake during pregnancy
- 2-8 ounces of coffee/day
90
what can excess caffeine intake cause (3)
- increased risk of miscarriage
- low birth weight
- fetal death
91
what can alcohol consumption during pregnancy cause
- a variety of symptoms known as fetal alcohol spectrum disorders
92
what is the safe amt of alcohol that can be consumed during pregnancy
- there is no known safe amt
93
the govmt of canada promotes exclusively breast feeding for how long?
- the first 6 months
94
how long does the gvmt of canada promote the continuation of breast feeding while complimentary foods are being introduced
- for two years or longer
95
what are the benefits for breast feeding for the infant (8)
- provides approp composition & balance of nutrients
- provides hormones
- improves cognitive development
- protects against illness & infection
- may protect against some chronic diseases
- protects against food allergies
- supports healthy weight
- reduced risk of SIDS
96
what are the benefits of breastfeeding for mothers (5)
- contracts the uterus
- delays the return of regular ovulation = lengthened birth interval
- conserves iron stores (by prolonged amenorrhea)
- may protect against breast & ovarian cancer
- may reduce risk of type 2 DM
97
what are misc. benefits of breastfeeding (3)
- cost & time savings from not needing to purchase formula
- cost & time savings from not needing medical treatment for childhood illness or having to leave for to care for sick infants
- enviro savings from not needing to manufacture, package, & ship formula & dispose of packaging
98
describe calorie needs during lactation
- require ~330 additional calories per day during the first half year
- 400 during the next half year
99
describe how weight loss impacts lactation
- gradual weight loss as a result of healthy eating & physical activity is safe & should not affect milk production
- UNLESS it exceeds 1 lb per week
100
what are nutritional deficiencies likely to effect regarding lactation
- more likely to affect quantity vs quality
101
how do lactating women avoid dehydration during lactation
- aim to consume ~13 cups of fluids per day
102
describe the effect of foods on breast milk
- some foods may alter the taste
| - but foods do not to be avoided unless they are noted to cause discomfort to the infant
103
why doesn't nutritional deficiencies have a big impact of quality of milk?
- milk quality is maintained at the expense of maternal stores
104
provide an example of how a nutrient deficiency can impact the mother during lactation
- dietary calcium has no effect on the calcium composition of breast milk
- maternal bones lose some of their density during lactation if calcium intakes are inadequate
105
what nutrients in breast milk are most likely to decline in response to prolonged inadequate intakes? (4)
vitamins, specifically
- B6
- B12
- A
- D
106
what should breastfeeding women avoid intake of during lactation (3)? why?
- alcohol
- tobacco
- street drugs
bc they can be passed to the infant thru breat milk or may impair breast milk production
107
what should breastfeeding women use cautiously while breastfeeding (2)? why
- meds
- herbal products
- can pass thru breast milk
108
what is important for breastfeeding women to moderate during pregnancy
- caffeine
| - can cause wakefulness in the infant
109
at what point does alcohol content peak in breast milk? what effect does it have on the infant
- after one hour
| - overwhelms the infant liver
110
describe the importance of nutrition during the first year of life
- has a direct impact on the growth of infants
| - bc growth is most rapid during the first year
111
a healthy child will have achieved..
- half of their adult height by age 2
112
what 2 things indicate the requirement of abundant nutrients during infancy
- high BMR
| - period of rapid growth
113
what provides the sole nutrition for infants in their first 6 months of life
- break milk or formula
114
what is one nutrient that breast milk does not provide to infants ? what implication does this have
- vitamin D
| = breastfed infants are recommended to take vitamin D supplementation
115
what does breast milk produce that helps protect the infant from infection
- colostrum --> serum w antibodies & WBC
116
describe the nutrients within formula
- very closely mimic the nutrient content of breast milk
| - but have vitamin D added to them
117
what is the first recommendation for when a child cannot breast feed? what is another alternative
- pumped breast milk
| - alternative: pastueurized human milk from a screened donor
118
what type of formula is recommended for an infant who is not exclusively fed breastmilk
- cow milk-based
119
when is soy-based infant formula indicated (2)
- only for infants who have galactosemia
| - or if they cannot consume dairy-based products for cultural & religious reasons
120
what should we discourage the use of for infants
- home-made, evaporated milk formula
| - cow milk, goat milk, soy & rice beverage should not be given to young infants
121
describe how to prepare ready to feed formula
- clean hands
- sterilize items for feeding by boiling
- shake can & open w sterile can opener
- divide into bottle the size of each serving size
- prepare only the amt you'll use in 24 hrs
- store cold
122
describe how to prepare powdered infant formula
- clean & sterilize
- run water for 2 min to get rid of standing water
- bring new water to a boil for 2 min (do not use a microwave)
- cool to 70 degrees F
- mix w formula
123
describe how to prepare liquid conc infant formula
- same steps as powdered but let cool to room temp
124
what is not an appropriate substitute for breast milk for infants under 12 months
- cow's milk
125
it is recommended to delay the into of cow's milk until the child is...
9-12 months of age
126
it is recommended to delay the into of solid foods until what age
- 6 months of age, or when an infant shows readiness
127
describe infant nutrition from birth to 6 mo
- breastfeeding & vitamin D supplement
128
describe infant nutrition from 6-12 mo of age
same as before but:
| - add solid food (preferably iron rich)
129
why is iron rich food preferred for an infant between 6-12 months old
supports development
130
describe the transition to cow milk as ur child's main milk source; when, what kind, etc.
- between 9-12 months old
- before 2 years of age
- start w homogenized (3.25)
- do not offer skin or partly skimmed
131
describe the transition for fortified soy beverage as ur child's main milk source
- wait til 2 years old
132
describe nutrition from 12-24 months of age
- give variety of foods from the food groups
- breastfeed as long as you or the kid wants
- higher fat foods are imp source of energy
- limit fruit-juice & sweetened beverahes
133
how much milk should you offer for an infant 12-24 months if you are no longer breastfeeding? how much should you limit them to>
500 mL each day (of homogenized)
| - limit to 750 mL per day
134
why is it important to establish a healthy eating foundation early in a child's life
- the eating patterns parents establish for kids are usually the eating patterns they will carry through their teenage & adult years
135
list the parent's mealtime responsibilities for children (7)
- discourage unacceptable behavior by removing them from the table
- let them explore & enjoy food (use hands)
- dont force food
- limit sweets & empty kcals
- provide nutritious foods
- let the child decide which ones & how much they will eat
- make mealtimes enjoyable
136
is weight loss recommended for children? why or why not>
no
- they are actively growing
- if concerned, talk to ur dr
- an unhealthy approach to weight loss can harm ur child's physical & mental well-being
137
do children require vitamin/mineral supplements
- not if they are eating a variety of foods
| - it best if they get their nutrients from food
138
what is the caffeine limit for children 4-6 years old
45 mg per day (~1 335 mL can of pop)
139
what is the caffeine limit for children 7-9 years old
- 62.5 mg per day ( 1 and a half cans of 355mL pop)
140
what is the caffeine limit for children 10-12 years old
- no more than 75 mg per day (almost 2 cans of 355 mL pop)
141
what is the caffeine limit for children 13 years & older
- no more than 2.5 mg per kg of body weight per day
142
compare a child's carb & fibre intake (by % of total intake) to an adults
- the same after age 1
143
describe how energy & protein needs change w age
- need per kg of body weight decrease as we age
144
describe how vitamin & mineral needs change as we age
- increase
145
what does hunger result in, in children (3)
- irritability
- apathy
- inattention
146
what type of deficiency is linked to inattention
- iron deficiency
147
other nutritional deficiencies can have what kind of manifestations?
- behavioral
148
describe the consistency of a child's daily food intake
- very consistent
| = eating less in one meal typically means theyll eat more at another
149
what type of mass do males see a change in during adolescence? women?
- men = increase in lean muscle mass
| - women = increase in fat mass
150
what is adolescence marked by?
- a period of steady growth , which is directed by change in hormone
151
what type of deficiency is common in adolescence
- vitamin D
152
what becomes a more apparent problem in adolescents? what are the consequemces?
- obesity
| = social consequences & extremely restrictive diets
153
why do iron needs increase for females & males during adolescence?
- female = due to menstruation
| - male = as a support for lean body mass development
154
what is another common issue during adolescence
- low calcium
| - necessary to correct for optimal bone health
155
what may lead to weight gain in adolescents (2)
- breakfast skipping
| - eating fast foods
156
how can skipping breakfast lead to weight gain
- eating breakfast improves satiety & reduces hunger & the desire to eat throughout the day
157
what can impact bone density during adolescence? why?
- high consumption of soft drinks
| - it displaces consumption of substances like milk
158
what are the 5 steps to healthy eating for youth aged 12-18
1. eat meals w family, 3 per day, and follow the canada food guide
2. pack & plan healthy lunches
3. listen to ur body hunger & satiety cues
4. create an enviro which supports healthy eating
5. be physically active
159
following a healthy lifestyle may impact... (2)
- life expectancy
| - quality of life
160
what key lifestyle components play a role in a healthy lifestyle (6)
- nutrition
- physical activity
- maintaining adequate body weight
- abstaining from smoking
- limiting alcohol intake
- getting adequate sleep
161
what are the benefits to a diet rich in antioxidants (4)
help reduce risk of developing certain health conditions that have been shown to be nutrition related such as
- cataracts
- macular degeneration
- arthritis
- dementias
162
how does a healthy diet reduce the risk of arthritis
- obesity is common among peopel w arthritis bc it puts more stress on joints
163
which vitamins impact dementia? how (3)?
- B vitamins folate, B6, and B12 slow brain strophy, and promote cognition & memory
164
what types of risk factors are associated w development of alzeimers
- cardiovascular disease risk factors
| - diets that supports a healthy heart support a healthy brain
165
what is a benefit of physical activity on cognition
- slows cognitive decline
166
what changes to the mouth occur during aging affect nutrition? (3)
- tooth loss
- gum disease
- reduced salivary output
167
how do changes to the mouth affect nutrition (3)
- impede chewing & swallowing
- swallowing disorders & choking become more likely
- discomfort & pain associated w eating may reduce food intake
168
what changes to the digestive tract during aging affect nutrition (4)
- intestines lose muscle strength
- stomach inflammation
- abnormal bacterial growth
- reduced acid output
169
how do changes to the digestive tract affect nutrition (3)
- loss of muscle strength = sluggish motility & increased risk of constipation
- impaired digestion & absorption
- pain may cause food avoidance
170
what changes to hormones effect nutrition
- the pancreas secretes less insulin & cells become less responsive
= abnormal glucose metabolism
171
what changes to sensory organs during aging affect nutrition
- diminished sense of smell & taste
| - diminished sight
172
how does diminished sense of smell & taste during aging affect nutrition
- can reduce appetite
173
how does diminished sight during aging affect nutrition
- can make food prep and shopping difficult
174
what changes to body composition occur during aging that effect nutrition and how
- weight loss & decline in lean body mass = lowered energy requirement
175
what changes to the urinary tract during aging affect nutrition and how?
- increased urinary freq = limit fluid intake
176
what are 8 signs of/risk factors malnutrition in older adults
- poor appetite
- problems w chewing or swallowing
- loss of taste or smell
- unintentional weight loss
- depression/anxiety/dementia
- difficulty getting or prepping meals
- not enough money for food
- eating alone
177
what is a concern regarding water for older adults
- lack of thirst & decreased total body water make dehydration likely
178
what is a commmon sign of mild dehydration in older adults
- confusion
179
describe how energy needs change w aging
- need decreases as muscle mass decreases = sarcopenia
180
describe protein needs during aging
- may be the same
| - or increase to protect againt sarcopenia
181
what is a nutrional concern regarding calcium for aging adults
- intakes may be low
| = increased risk of osteoporosis
182
what is a concern regarding vitamin B12 for aging adults
- atrophic gastritis is common which leads to poor absorption of vitamin B12
183
what is a concern regarding zinc for aging adults
- intakes are often inadequate & absorption may be poor
| - but deficiency may depression appetite & blunt taste = worsened problem
184
what is a concern regarding vitamin D for older adults
- increased likelihood of inadequate intake
- skin synthesis declines
- daily sunlight exposure may be beneficial
185
table 12-4 in the notes has some more info on nutrient concerns of aging
...
