-
What does fat help regulate in the body?
starting material for hormones
-
What do vitamins regulate in the body?
- energy production regulation
- blood clotting
- calcium balance
-
What do minerals regulate in the body?
- control fluid balance
- regulate muscle contraction
-
List some "facts" about carbs:
- primary fuel for energy (produced quickly)
- energy source for brain and CNS
- facilitates fat break down
- ***plant origin
-
What is the main addition to the food pyramid in 2005 that it didn't have in the past?
30-90 minutes of exercise
-
What complex carb comes from animals and what does it do?
- glycogen
- used by liver to regulate blood sugar
- blood glucose: insulin unlocks cells and allows glucose in to fuel them
-
List some "facts" about dietary fiber:
- comes from plants and is indigestible
- takes up space, so makes you full
- slow down digestion and cleans intestines
- 25-30 g./day
- doesn't raise blood glucose levels because it can't be broken down
-
What does a diet low in fiber cause?
- diverticulitis
- constipation
- HD
- colon cancer
- DM
-
What does a diet high in fiber cause?
- dehydration
- constipation
- bowel blockage
- malnutrition
-
What is the difference between nutritive sweetners and alternative sweetners?
- nutritive sweetners: digestible and provide energy
- alternative sweetners: no energy
-
What are CHO stored as?
- glycogen
- excess is converted to fat
-
How many different amino acids are there (essential and non-essential)?
- 20 AA
- 9 essential
- 11 non-essential (they are produced by the body)
-
How do you name omega 3, 6, and 9?
the location of double bond closest to omega or methyl end of fatty acid
-
Where does cholesterol come from?
- ***only animal
- the liver does make it though, not an esential part of our diet
-
What are the 7 types of vegetarians and the characteristics of each?
- semi: excludes red meat and pork
- pesco: excludes red meat, pork, and poultry
- lacto-ovo: excludes all animal flesh
- lacto: excludes animal flesh and eggs
- ovo: excludes animal flesh and milk
- vega: excludes all animal product
- fruititarian: excludes all food except raw fruit, veggies, nuts, and green foliage
-
What are some benefits and risks of being vegetarian?
Benefits: less fat & cholesterol, more fresh fruit & veggies, less likely to develop heart disease, colon CA, HBP, and breast CA
Risk: low iron, zinc, calcium, protein, D, and B12
-
What are 2 water soluble vitamins and their characteristics?
- B, C
- not stored in body, flushed out in urine
-
What are fat soluble vitamins and their characteristics?
- A, D, E, K
- stored in liver and fat tissue--> need fat intake for absorption
-
What vitamin do infants have a 9 month supply of?
vitamin D
-
What does vitamin K help with
- formation of blood clots and bone metabolism
- very toxic
-
Are minerals absorbed better from plant or animal sources?
animal sources
-
What is mineral-mineral interaction?
excess of one mineral can retard the absorption of another
-
What is vitamin-mineral interaction?
- Vitamin D improves Ca absorption
- Vitamin C improves Fe absorption
-
What is the most abundant mineral and characteristics of it?
Calcium
- most abundant, but 75% americans don't get enough
- helps with skeletal muscle contraction, blood clotting, transmission of nerve impulses, activation of certain enzymes, syntheses of vitamin D
-
What is magnesium essential for?
ATP production
-
What are 4 trace minerals
-
Facts about water:
- 60-70% of our body weight
- can only live 4 days with no water (3 weeks w/out food)
- get water from food, metabolism, and liquids
-
What are water recommendations?
- men: 13 cups
- women: 9 cups
- before exercise: 400-600 ml
- every 15 minutes of continous exercise: 250 mL
-
If you've exercised for OVER an hour, what the liquid consumption recommendation?
sports drink and water... less than an hour is only water
-
What is fatal amount of water loss?
8-12% body weight
-
What is hyponatremia?
low blood sodium levels which cause the brain cells to swell and ultimately seizure or coma
-
What is the purpose of parathyroid hormone?
combines with calcitonin to regulate calcium levels
-
What are keys to a healthy diet?
- adequacy
- moderation
- variety
- balance
-
Recommendations for dairy, meat, veggies, fruits, and grains?
- dairy: 2-3 servings (3 cups)
- meat: 2 servings (5.5 oz)
- veggies: 3-5 servings (2.5 cups)
- fruiT: 2-4 servings (2 cups)
- grains: 6-11 servings (6oz)
-
What are phtochemicals and some examples?
- products in food that are not vitamins or minerals
- flavenoids (apples)
- lycopenes (tomatoes)
- sulfur (broccoli, brussel sprouts, cauliflower, cabbage)
- isoflavones (soy)
-
What are some important additions to a pregnant woman's diet?
- folic acid (600 mg)
- increase protein (60 grams/day)
- increase calcium (1200 mg)
- double iron (30 mg)
- 300 more calories a day (25-35 lbs overall)
-
Important additions when breast-feedings?
- 500 more calories/day
- increase protein 65g/day
- decrease iron until menstruation begins
-
Infant nutrition:
- high in fat and moderate in carbs
- high protein
- immune protection: breast milk
-
What do growing boys need more of?
protein
-
WHat BMI indesxes define overweight and obese?
- overweight: >25
- obese: >30
-
What will soon take over smoking as #1 health hazard
- OBESITY
- 2/3s of americans are overweight or obese
-
What is waist circumference for obesity?
-
What are the 3 main components of Female Athlete Triad?
- disordered eating
- osteoporosis
- amenorrhea
-
What body fat is norm for Female Athlete Triad?
<11-12%
-
What is the purpose of Estrogen?
- increases intestinal Ca absorption
- inhibits bone reabsorption
- decreases bone turnover
-
WHat are common signs of anorexia?
- severe muscle atrophy
- dull hair
- brittle nails
- electorlyte imbalance
- osteopenia
- constipation
- cold intolerant
- 15% below expected body weight
-
What are characteristics of binge eating?
- overeating at least two times per week
- most common eating disorder
-
What does bulimia cause?
- electrolyte imbalance
- hypomagnesmia
- inflammation of salivary glands and esophagus
- dysfunctional bowel
- seizures
- mild neuropathies
-
What is the main difference in a heart healthy diet?
total fat intake around 20% instead of 20-35%
-
What does the DASH diet try to help do?
lower BP
|
|
