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Major Minerals
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
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Calcium
Most abundant mineral in the body
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Major Functions of Calcium
- 99%= structure of bones and teeth
- 1%= dissolved in blood for:
- - Muscle Contraction
- - Nerve Transmission
- - Blood Clotting
- - Blood Pressure Regulation
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Dietary Source of Calcium
- Milk and milk products
- Soy milk
- Broccoli
- Fortified orange juice
- Fish with bones (sardines)
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Deficiency Symptoms of Calcium
- Osteoporosis- silent disease until elderly
- - Porous and fragile bones
- - Rickets= Childhood form of Osteoperosis
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Other Information about Calcium
- To decrease bone loss:
- - Exercise (walking and weight bearing)
- - Adequate calcium
- - Adequate vitamin D
- - Estrogen replacement after menopause
- - Bone mass peaks= 35 years
- ~ After this, women can only prevent loss
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Phosphorus
2nd most abundant mineral in the body
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Major Functions of Phosphorus
- Bone and teeth structure
- Major buffer
- Part of DNA and RNA
- Role in metabolism
- Phospholipids
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Dietary Source of Phosphorus
- Soft drinks
- Animal protein
- Legumes
- Dairy products
- Fish
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Deficiency Symptoms of Phosphorus
Deficiency is rare
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Other Information about Phosphorus
High amounts decreases Calcium absorption
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Major Functions of Magnesium
- Component of bones
- Important to enzymes
- ATP metabolism
- Inhibits muscle contraction, blood clotting
- Prevents dental caries
- Protects against hypertension
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Dietary Source of Magnesium
- Dark green foods
- Legumes
- Whole grains
- Nuts
- Chocolate
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Deficiency Symptoms of Magnesium
- Deficiency is rare
- - Weakness
- - Muscle pain
- - Poor heart function
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Major Functions of Sodium
- Principal cation (+) outside of cell
- Fluid/electrolyte balance
- Nerve transmission
- Muscle contraction
- If "salt sensitive," intake increases risk of hypertension
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Dietary Source of Sodium
- Processed foods (= 75% of intake)
- Table salt
- Condiments
- Sauces
- Soups
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Deficiency Symptoms of Sodium
Muscle cramps
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Other Information about Sodium
- Salt pills are not recommended for endurance athletes (use sports drinks)
- Diets rarely lack this mineral
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Major Functions of Potassium
- Principal cation (+) within the body cells
- Fluid/electrolyte balance
- Nerve transmission
- Muscle contraction
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Dietary Source of Potassium
- Fresh fruits and vegetables
- Meat
- Milk
- Whole grains
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Deficiency Symptoms of Potassium
- Deficiency is rare
- - Muscle weakness
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Other Information about Potassium
- Toxicity: overuse of this mineral salt (heart patients)
- As processing increases, this mineral decreases while Sodium increases
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Major Functions of Chloride
- Major anion (-) outside the cell
- Fluid/electrolyte balance
- HCl in stomach
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Dietary Source of Chloride
- Table salt
- Processed foods
- Some vegetables
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Deficiency Symptoms of Chloride
Deficiency is rare
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Major Functions of Sulfur
- Is not used as a nutrient by itself, but is part of other compounds
- "Bridges" in proteins, stabilizes shape
- Acid/Base balance
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Dietary Source of Sulfur
All protein containing foods
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Deficiency Symptoms of Sulfur
Deficiency is unknown
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Blood Calcium...
Is maintained at the expense of bones
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Trace Minerals
- Depends on soil, water, and processing
- Deficiencies are typically failure to thrive and grow: used in all body systems
- Toxic at intakes not far above estimated requirements
- FDA cannot limit amounts in supplements
- Interactions among them are common
- - If take too much, can lead to deficiencies of others
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Types of Trace Minerals
- Iodine
- Iron
- Zinc
- Selenium
- Fluoride
- Chromium
- Copper
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Major Functions of Iodine
Component of thyroid hormone
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Deficiency Symptoms of Iodine
- Goiter= enlargement of Thyroid Gland
- Cretinism= occurs during pregnancy- retardation
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Dietary Source of Iodine
- Iodized salt
- Seafood
- Ocean mist (= world's major source)
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Major Functions of Iron
- Part of hemoglobin and myoglobin
- Carry and release oxygen
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Nonheme
Found in plant and animal foods and is absorbed poorly
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Heme
Found in animal foods and is better absorbed than nonheme
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Deficiency Symptoms of Iron
- Most common nutrient deficiency in the US and worldwide
- Depleted of this mineral stores with low hemoglobin concentration
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Absorption of Iron
- Increased by pregnancy, vitamin C, and childhood
- Decreased by tannic acid and calcium
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Toxicity of Iron
- Hemochromatosis (the most common genetic disease in the US)
- Iron poisoning- children accidentally take iron pills leading
- - Leading cause in accidental poisoning in kids (as few as 5 pills)
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Dietary Source of Iron
- Meat
- Fish
- Enriched grains/cereals
- Green leafy vegetables
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Major Functions of Zinc
- Important in:
- Many enzymes, insulin, DNA/RNA, immune system, vitamin A, taste perception, wound healing, sperm development
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Deficiency Symptoms of Zinc
- Growth retardation
- Arrested sexual maturation
- Impaired:
- - Immune function
- - Brain function
- - Thyroid
- - Taste
- - Wound healing
- - Vitamin A
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Dietary Source of Zinc
- Shellfish
- Meat
- Poultry
- Liver
- Whole grains
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Major Functions of Selenium
- Works as an antioxidant
- Makes thyroid hormone active
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Deficiency Symptoms of Selenium
May increase risk for heart disease
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Dietary Source of Selenium
- Meats
- Other animal products
- Whole grains
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Major Functions of Fluoride
Forms crystal structure of teeth
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Deficiency Symptoms of Fluoride
Increased risk of dental caries (most widespread health problem)
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Toxicity of Fluoride
In communities where water Fluoride is too high, you see fluorosis (darkened teeth)
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Dietary Source of Fluoride
Drinking water (75% of US has access to Fluoride drinking water)
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Major Functions of Chromium
- Associated with insulin to facilitate glucose uptake into cells
- - These supplements do not help lose fat and build muscle, but does help with diabetes
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Dietary Source of Chromium
- Meat
- Egg yolks
- Whole grains
- Vegetable oils
- Nuts
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Major Functions of Copper
- Helps form hemoglobin
- Collagen synthesis
- Works with many antioxidant enzymes
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Deficiency Symptoms of Copper
Deficiency is rare
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Dietary Source of Copper
- Legumes
- Whole grains
- Nuts
- Organ meats
- Seeds
- Dried fruits
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Water Balance
Aldasterone (from Adrenal Glands) and Antidiruetic Hormone (ADH) from pituitary act on kidneys to retain water
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Electrolytes
- Salts that dissolve in water and dissociate (separate)
- Attract water
- Examples: Sodium, Potassium, Chloride
- Create osmotic pressure- pressure caused by water following electrolytes within or between cells
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Nutrition during childhood
- Health status of children has improved over the last thirty years
- - Less infant mortality
- - Less nutrient deficiencies
- BUT:
- - Overweight has increased
- - 2x in kids age 2-5
- - 3x in kids age 6-11
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Nutrients of Concern in Childhood
- Energy and Protein
- - Getting the right balance
- 11% of households are food insecure
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Iron in Nutrients of Concern
- Impacts child's motor and mental development
- - Infancy to childhood is big feeding transition
- - Typically goes from rich to poor diet
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Calcium in Nutrients of Concern
- Adequate amounts are needed, with physical activity to maximize bone growth and mineralization
- Lowers risk of Osteoporosis as an adult
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Fiber in Nutrients of Concern
- Intake should= child's age + 5 grams
- For digestive health and overall healthy diet
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Dietary Fat in Nutrients of Concern
- 30-40% of calories for children 1-3
- 25-35% of calories for children 4-18
- Limit saturated fat
- - Impacts LDL cholesterol, even in childhood, increasing the lifetime risk for heart disease
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Dietary Sugar and Hypertension in Nutrients of Concern
- Hyperactivity= ADHD
- Occurs in 3-5% of school aged kids
- - Not related to food allergies
- - Not related to sugar intake
- - Possibly related to caffeine, iron deficiency or living with chronic hunger
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Division of Responsibility with Feeding
- Parent decides what to eat
- - Offer healthy snacks
- - Don't force feed
- - Don't bribe or threaten
- - Discourage eating with the TV on
- Child decides when and how much to eat
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Children and Television
- TV watching leads to
- - More snacking
- - Higher intake of high calorie foods
- - Obesity?
- - Watching > 4 hours/day led to a higher risk of obesity
- - 65% of 8-18 year old in the US have a TV in their bedrooms
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Children and Obesity
- Treatment
- - Slow the rate of gain, let child grow into his/her weight
- - Diet restriction for weight loss can interfere with normal growth
- - Weight loss not recommended
- - Get "junk food" out of the house and increase activity
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Lead Poisoning
- Risk: Living in old homes (pre 1978)
- Functional Impairment
- - Impaired thinking, hearing, growth
- - Decreased academic performance
- Decreases in blood lead due to bans on
- - Leaded paint
- - Leaded gas
- - Lead-soldered food cans
- Nation-Whide monitoring
- - Many Pediatricians screen at age 1
- - Increased risk if have low iron or calcium status
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Growth and Nutrient Needs of Teenagers
- Needs of teens vary with gender, body size, and activity level
- Growth patterns vary widely
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Eating Patterns and Food Choices of Teens
Provide nutritious snacks to help meet needs
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Acne
- No foods have been proven to aggravate it
- - Though low blood zinc is associated with it
- Stress can worsen it
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Iron Needs During Adolescence
- Boys:
- - Elevated needs due to increased lean body mass
- - Requirements drop after puberty
- Girls:
- - Elevated needs to support menstruation
- - Requirements high during childbearing years
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Epiphyseal Plate
- Cartilage strip of bone tissue responsible for longitudinal growth of bones
- Disappears (calcifies) around age 17, or when puberty stops
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Bone Growth in Adolescents
- Physical Activity and calcium are important during this
- - 85% of females and 64% of males do not receive adequate calcium from age 12-19
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Physical Activity of Adolescents
- Only 35% met activity guidelines
- 10% reported no moderate to vigorous activity
- Activity declines throughout adolescence
- More males than females meet daily activity guidelines
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Nutrition for Active Adolescents
- High levels of activity combined with growth and development increase needs for energy, protein, and certain vitamins and minerals
- Nutrient needs are higher during intense training and competition seasons
- Competitive athlete may need 500-1500 additional calories per day
- Protein should supply no more than 30% of calories in the diet
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Energy for Weight Management
- Caloric expenditure declines 20% during adulthood
- - Due to decrease in metabolic rate and decrease in activity level
- Energy expenditure remains constant IF fat-free body mass stays constant
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Aging in the US
- 1994- 3.5 million Americans were 85+
- 2024- 9 million Americans will be 85+
- Life expectancy
- - Males: 74.1 years
- - Females: 79.5 years
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Digestion and Absorption
- Oral health status
- Decreased production in saliva (xerostoma)
- Atrophic Growth: decreased HCl and intrinsic factor secretion
- Lactose intolerance
- Decreased absorption of some nutrients
- - Vitamin B12, calcium, iron
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Body Composition in Aging
- Decrease in lean body mass
- Although calorie needs may decrease as muscle mass decreases, requirements for a lot of vitamins and minerals increase
- - Need to eat more nutrient dense foods
- Physical activity, especially weight bearing activities, will slow muscle atrophy
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Protein
- Needs may stay the same or slightly increase
- Good protein sources include:
- - Meat, poultry, fish, eggs, cheese, milk, soybeans
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Carbs and Fiber
- Carbs is needed to spare protein
- - Keeps protein from being used as energy
- Whole grain carbs should be emphasized because of high fiber content
- Fiber and water intake can alleviate constipation
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Water
- Dehydration among older adults
- - Lack of thirst
- - Do not notice dry mouth
- - Do not want to go to the bathroom often
- 1 oz/kg actual body weight, with a minimum of 50 oz (6 1/4 cups) daily
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Vitamins
- Vitamin B12
- - Deficiency is common among older adults
- - Decreased absorption
- - RDA 2.4 a day
- - May need to be as high as 10-25 a day
- Vitamin D
- - Loss of efficiency to synthesize in the skin
- - Decreased intestinal absorption
- - Low intake of vitamin D rich foods
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Minerals
- Calcium
- - Low intake of calcium rich roods
- - Osteoporosis
- Iron
- - Decreased absorption due to low stomach acid or use of antacid
- - Iron-deficiency anemia
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Physical Activity for Elders
- Good for:
- - Heart
- - Bones
- - Sparing muscle mass
- - Decrease constipation
- - Better flexibility, endurance, balance
- - Improve physiological processes
- - Preserves mental ability (increase blood flow)
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Federal Programs for Elders
- Congregate Meals- meals served in a social congregate setting. Serves 25% of the elderly poor
- Meals on Wheels- volunteers deliver meals to the doors
- Compared to non-participants, participants had up to 31% higher intake of recommended nutrients
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Growth and Development during Pregnancy
- Placenta- placenta, amniotic acid, umbilical cord
- Fetal growth and development
- - Zygote- 1st 2 weeks
- - Embryo- weeks 2-8
- - Fetus- 8 weeks to birth
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Energy and Nutrient Needs during Pregnancy
- Energy needs: +300 calories day, need 1 extra serving from each of 5 food groups
- Increase in other nutrients:
- - Iron
- - Protein
- - Folate & Vitamin B12: for blood production and cell growth
- - Vitamin D & Calcium: for bone development
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WIC
- Started in 1972 by the USDA
- Target Population: pregnant women, lactating women, and children up to 5
- Eligibility Criteria: nutritionally at risk and low income families
- Requires agencies to offer nutrition education and vouchers for nutritious foods
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WIC Participants
- More likely to have prenatal care
- Children had regular medical care
- Mothers had better nutritional intake
- Mothers had longer gestation, less preterm deliveries
- Infants had bigger head circumferences
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Critical Periods in Pregnancy
- Early pregnancy is the most critical: especially for folate deficiency
- Main internal organs, along with major external organs are formed
- Limited organ development (brain and heart) due to nutrient deficiency is irreversible
- This is not the time that most women realize they are pregnant
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Neural Tube Defects
- Spina bifida: one of the most common NTD; caused by failure of neural tube to close completely
- Critical period for neural tube: 17-30 digestion
- Folate supplementation
- - Will cut NTD incidence in half
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Maternal Weight
- Weight for height prior to conception
- - Underweight- gain extra weight
- - Overweight- no weight loss, just gain less
- Weight gain DURING pregnancy
- - Normal: 25-35 lbs
- - Underweight: 28-40 lbs
- - Overweight: 15-25 lbs
- Weight gain within recommended range decrease surgical births and increases healthy birth rates
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Components of Weight Gain
- Maternal fat stores only 7 of 30 lbs of weight gain
- Fetus: 7 1/2 lbs
- Increased breast size, fluid volume, blood supply, uterus, placenta, and amniotic fluid
- Weight loss after pregnancy
- Blood volume and fluids decrease
- Some weight remains
- Breast feeding will help with weight deduction
- Exercise
- Low impact, swimming is ideal
- Avoids saunas and hot tubs- raises body temperature
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Nutrition Related Concerns in Pregnancy
- Nausea- sometimes requires hospitalization if can't keep water down
- Constipation and hemorrhoids
- Heartburn
- Food cravings and aversions
- Non-food cravings- "Pica"
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Cigarettes and Pregnancy
- Low oxygen to fetus, causes low birth weight
- Associated with sudden infant death syndrome (SIDS)
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Medical Drugs and Pregnancy
- Check with physician
- Especially avoid aspirin and ibuprophen
- Illegal drugs
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Environmental Contaminants and Pregnancy
Only have 1 can of tuna per week (mercury is too high)
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Vitamin-Mineral Mega doses and Pregnancy
Especially Vitamin A causes birth defects ("teratogenic")
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Dieting and Pregnancy
Never diet during pregnancy
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Caffeine and Pregnancy
- 1 cup of coffee or 2 cokes per day is ok
- Sugar substitutes: 1 diet drink per day is ok
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Alcohol and Pregnancy
- Limits oxygen delivery to the fetus, slows cell division and reduces the number of cells organs produce
- Fetal Alcohol Syndrome
- Birth defects arise from severe damage to the fetus caused by alcohol. A lesser condition, fetal alcohol effect, may be harder to diagnose, but also robs the child of a normal life
- Abstinence of alcohol is critical to prevent irreversible damage to the fetus
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Malnutrition and Pregnancy
Fetal growth is retarded, birth defects, spontaneous abortion
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Infant Birthweight
- Biggest predictor of infant mortality
- Low birthweight <5.5 lbs or 2500 grams
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Mother's Health Status
- (Preexisting) Diabetes- lots of complications
- Gestational Diabetes- diabetes during pregnancy
- - 1/3 mothers develop diabetes later in life
- Pregnancy Induced Hypertension ("Pre-eclampsia")
- - High blood pressure protein in urine and fluid retention (edema), sometimes death
- - Treated with low sodium and high calcium injections
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Mother's Age
- Teens: In the US, 1/4 born to teenagers
- - Low birth rate, stillborn, deformities
- - Need to gain extra weight
- Older women:
- - Mothers often hypertensive or diabetic
- - 1/50 births have genetic defects
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Nutrition during Lactation
- Breastfeeding- a learned behavior
- - Can be successful in a supportive environment
- - Most women are physically able to breastfeed
- - Extra fluid and enough energy and nutrients to make sufficient milk each day
- - Need +500 calories a day
- - Malnutrition most often diminishes the quantity of the milk produced without altering quality
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When women should stop breastfeeding
- When milk is contaminated with alcohol, drugs, or other environmental pollutants
- Most ordinary infections such as colds have no effect
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Benefits of Breastfeeding for the Infant
- Provides antibodies (decreases respiratory and GI infections)
- Nutrients are very absorbable
- Decreases risk of allergies
- Decreases risk of childhood obesity
- Promotes correct development of jaws
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Benefits of Breastfeeding for the Mother
- Postpartum Amenorrhea- ovulation is delayed during lactation, spaces out the pregnancies
- Decrease in Breast and Uterine cancer- risk decreases the longer the woman breastfeeds
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Health Risks or Not Breastfeeding
- Infants have a 21% higher post-neonatal infant mortality rate in the US
- Higher rates of:
- - SIDS
- - Type 1 and type 2 diabetes
- - Lymphoma, leukemia, Hodgkin's disease (cancers)
- - Overweight and obesity
- - High cholesterol
- - Asthma
- Are sick more often and have more doctor's visits
- Formula has a chance of being contaminated due to poor sterilization of bottles or nipples
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Infant Formula
- Must meet AAp standards for nutrient composition
- Must use formula if stop breastfeeding before 1 year
- Composition: companies try to mimic composition of breast milk
- Nursing bottle tooth decay ("Bottle Mouth")
- - Caused by going to sleep with bottle in mouth
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First Days of Life
- Generally weighs from 7-9 lbs
- Length is 19-21 in
- Head is relatively large and has a soft spot on top
- Startles and sneezes easily
- Trembling jaw
- Hiccups and spit up
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Energy Intake and Activity of Infants
- Birth weight doubles by 4 months
- Triples by 1 year
- Nutrient RDAs are based on amount that breastfeeding babies get
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Nutrient Supplements and Infants
- American Academy Pediatrics recommends single injection of Vitamin K at birth
- Many Physicians give vitamin D, iron, and fluoride supplements
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Solid Foods and Infants
- Can begin at 4-6 months
- Iron fortified infant cereal is first
- Have less fluid, need to keep fluid intake high
- Food allergies: introduce single ingredient foods, 4-5 days apart
- Choice of food: variety, balance, and moderation
- No low fat milk until age 2
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Iron Foods for Infants
- Fortified cereals
- Meat
- Legumes
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Vitamin C Foods for Infants
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Foods to Avoid Feeding Infants
- Concentrated sweets
- Canned veggies
- Honey
- Popcorn
- Whole grapes
- Whole beans
- Hot dog slices
- Hard candies
- Nuts
- No regular milk until 1 year
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Top 4 Foods that Cause Allergies for Infants
- Cow's milk
- Eggs
- Nuts, peanuts
- Wheat
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Health Promotion Departments at UGA
- Sexual health: SHHUGA
- Anonymous: HIV testing
- Violence Prevention: RSVP
- Dietitian/Nutritionist
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How many UGA students drink alcohol
79%
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Percent of UGA students had a BAC of less than .08 the last time they partied
70%
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Influences for Drinking
- Personality, attitude, beliefs
- Family
- Media
- Culture and society
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Alcohol in the body
- Metabolized in the liver
- - 1 drink per hour
- Oxidation process
- Alcohol is diuretic
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Mental Impairments
Happens before physical impairments
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Physical Impairments
Depends on individual tolerance signs of physical impairment
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Tolerance
Point to which body handles alcohol consumption
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Trigger Level
Level for alcoholism
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Alcohol Interferes with...
- Digestion
- Storage
- Utilization
- Excretion of nutrients
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Hypoglycemia
Low blood sugar level
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Hyperglycemia
High blood sugar level
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Important Excreted Minerals
- Calcium
- Magnesium
- Potassium
- Zinc
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Interferes with Absorption of Vitamins..
- B1
- B6
- B12
- Folate
- Vitamin A
- Vitamin D
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Fatty Liver
Build up of fat cells in liver
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Alcohol Hepatitis
Inflammation of liver
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Alcohol Cirrhosis
Replacement of normal liver tissue with scar tissue
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Alcohol contains...
- Only calories
- No minerals or vitamins
- 7 calories per gram
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Calories in Alcohol
- Ounces x % Alcohol x 1.6 (beer/wine)
- Ounces x Proof x 0.8 (hard liquor)
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Drink Moderation
- 1-2 Standard drinks per day
- Good for heart health
- - Reduces risk of coronary heart disease
- - Linked to the antioxidants
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High Risks
- Alcoholics
- Family History
- Individuals with high tolerance
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High Risks of Binge Drinking
- Not just about quantity
- Other risks that affect impairment
- - Gender, body size, body fluid, empty stomach, illness/tiredness, drugs, medicine, BC pill or menstruation, mood and expectations
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Consequences of Drinking
- Health
- - Fatty liver, neurological damage, cancer, alcoholism
- Academic
- Social
- Impairment
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What is in a Drink
12 oz beer, 1.25 oz liquor (80 proof), 4 oz of wine—ALL alcohol contains 0.5 oz of pure alcohol
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Strategies to Lower Alcohol Risks
- Use a DD
- Get a MOCKtail not a COCKtail
- Set limits
- Friend “check up”
- Avoid drinking games
- Eat before drinking
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