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54 Cards in this Set

  • Front
  • Back

Pre-Pregnancy Nutrition

-Good pre-natal nutrition begins




-Balanced diet




-Physical Activity




-Increased needs

Male role (Pregnancy)

Main supporter




"Got her into this mess, be with her throughout the mess"

Nutrient & Calorie Need

-B vitamins in general




-Iron




-Zinc




-Iodine




-Selenium




-Folate: 400 mg/day

Physical Activity (Pregnancy)

Benefits


* Improve fitness


*Prevent complications


*reduce stress


*Ease childbirth




Regular Exercise Plan


*Don't exercise to exhaustion or overheat body temp


*Stay below 140 heart beats per minute



Cravings (Pregnancy)

Mental state of mind


"Does my man really love me?"

Breastfeeding (Advantages)

-Colostrum




-Optimum nutrient content




-Antibodies & immunity




-Less allergies




-Bifidus factor




-Lactalbumin (easily digested and absorbed protein)




-Lactoferin (increases iron absorption)




-Changes over the feeding




-Changes over time




-Helps prevent lazy eye




-Better oral development




-Less obesity




-Less ear infections/other diseases




-Less expensive




-Mother-infant bonding

Formula Feed (Be sure to)

-Hold the baby




-Feed according to hunger/satiety




-Use formula containing iron




-Mix it properly




-Sanitation




-No cows milk until 12 months




-Never prop up the bottle

Infant Signs

-Physical development




-Nutritional need

Approximate Age for Infants

0-6 months: breastmilk/formula




4-8 months: iron fortified cereal




6-8 months: veggies/fruit/juice




7-8 months: soft protein food




8-10 months: chopped meats & table foods




10-12 months: whole eggs, whole milk

Principles of Food Safety

-Personal hygiene for food professionals




-Time & Temperature control




-Cross contamination prevention

Fight BAC program

-Clean: Wash hands & surfaces often




-Separate: Don't cross contaminate




-Cook: cook to proper temperature




-Chill: refrigerate promptly










Carbohydrates

DRI: 45-65% of calories



-Monosaccharides: one sugar group per molecule


"Glucose, Fructose, Galactose"



-Disaccharides: 2 sugar groups combined


"Sucrose, Lactose"



-Polysaccarides: Complex carbohydrates



Fiber

-Insoluble


"Transit of material in intestines"




-Soluble


"Lowers blood cholesterol & risk of heart disease"


Diabetes

Blood Glucose is too high




Type I: No insulin produced/autoimmune disorder




Type II: cells are resistant to the insulin/associated w/obesity

Functions of Fats

-Energy (9 kcal per gram)



-Body regulator



-Insulator

Saturated Fats

Solid at room temperature




"Generally come from animal sources"

Unsaturated Fats

Liquid at room temperature (oils)




"Come from plant sources"

Trans-Fat

Formed when fat is hydrogenated

Omega-3 Fatty Acids (Functions)

-Enables body to make eicosanoids




-Structure/function of cell membranes




-Lipids for brain/nerves




-Normal growth & vision




-Gene regulation

Omega-6

Plant oils, nuts, seeds




"Body produces if linoleic is produced"

Omega-3

Linoleic




Fish & seafood



HDL (High Density Level)

-Good Cholesterol




-Small & dense




-Scavenge & remove fat

LDL (Low Density Level)

-Bad Cholesterol




-Large & fluffy




-Cause of inflammation




-Heart attack risk




-Raised by saturated & trans fat intake

Percent of Fat in Diet

20-35% of total calories




Visible: 30% of fat we consume




Hidden: 70% of fat we consume

Proteins

.4 gm/pound of body weight or .8 gm/kg

Essential Amino Acids

Must be taken in pre-formed




9 Essential Amino Acids

Non-Essential Amino Acids

If enough nitrogen is present, the body can make some of it's own amino acids




11 Non-Essential Amino Acids

Complete Protein

Contains all essential amino acids

Incomplete Protein

Missing one or more essential amino acids




"Will not support life"

Vitamin A

-Retinol (Precursor: Beta-Carotene)




-Fat Soluble




-Functions: Eye Tissue/ Epithelial Cell Function/ Bone growth & development




-Antioxidant




-Toxicity: Will not occur from food/ Hypercarotenemia/ Fetal malformations

Vitamin D

"Sunshine Vitamin"




-Cholecalciferol (Precursor: cholesterol)




-Functions: Calcium absorption's in all parts of body/ Bone health




-Deficiency: Rickets/ Osteomalacia




Toxicity: Calcification of soft tissue




Sources: Milk/ Sunshine

Vitamin E

-Tocopherol




-Functions: role in carbohydrate decrease and some cancers




-Antioxidant




-Deficiency: Hemolytic Anemia




-Toxicity: rare




-Sources: vegetable oils, whole grains

Vitamin K

-Phylloquine




-Functions: necessary for synthesis of our four blood cots




-Sources: dark green, leafy vegetables/ GI synthesis shots

Thiamine

"Morale vitamin"



-Named B1 in 1927




-Cure for disease "Beriberi"




-Common in 1/3 of early oriental sailors

Riboflavin

-Named in 1935




-Lack of causes ariboflavius




-Added to milk

Niacin



-Precursor: amino acid Tryptopham




-Sources: Protein food




-High doses used as drug to treat high cholesterol




-Lack of referred to as "3-D Disease"







Vitamin B-6

-Pyrodixine




-Named in 1934




-Diverse body functions

Biotin

"Lesser known B-Vitamin"




-Made by intestinal bacteria




-Important as co-enzymes for energy metabolism





Folacin

-Needed for making all new cells




-Pregnant women need 400 mg per day to prevent neutral tube defects




-Sources: green, leafy




-Excess can hide lack of B-12

Vitamin B-12

-Cyanocobalamin




-Body stores up to 5 year supply




-Forms red blood cells




-Lack causes large red blood cell anemia




-Only in animal sources

Vitamin C

-Abscorbic Acid




-Deficiency: Scurvy




-Enough is good, more is not better

Vitamin Supplements (Appropriate Use)

-Pregnancy or breastfeeding




-Elderly




-Diseases




-Vegetarians




-Excessive blood loss

Phytochemicals

-Non-nutrient chemicals in plants




-Not metabolized in pure form and do not function by themselves

Antioxidants

-Stop free radical damage




Beta-Carotene/ Vitamin C/ Vitamin E

Trace Minerals

-Needed in much smaller amounts




-9 essential trace minerals




-Symptoms often appear only w/ severe deficiencies




-Food content dependent on soil content

Chromium

-helps to move blood sugar (glucose) from the bloodstream into the cells for energy




-Sources: many natural foods




-May help with Type II diabetes

Selenium

-Antioxidant properties (protect cells from damage




-Sources: appears in water and some foods




-May reduce odds of prostate cancer

Manganese

-Helps prevent osteoporosis




-Found in several foods

Body Water Locations

-Intra-cellular fluid


65%




-Extra-cellular fluid


35%

Electrolyte Control of Fluid Movement

-Potassium is primary electrolyte in intra-cellular fluid




-Sodium is primary electrolyte in extra-cellular fluid

Water Balance

Regulated by hypothalamus, pituitary, and the kidneys




-Kidneys (500-1,400 ml)


-Skin (450-900 ml)


-Lungs (350 ml)


-Feces (150 ml)

Water DRI

Women: 2.7 liters/day




Men: 3.7 liters/day

Hyponatremia

Water Toxicity




Caused by excessive water intake and not enough sodium intake

Water Functions

-Makes up 60% of an adult body




-Transport to and from cells




-Removes metabolic wastes




-Building material for cells




-Protection- "can't compress"




-Osmotic pressure: along with electrolytes




-Senses




-Chemical reactions in the body




-Lubricant




-Solvent




-Temperature regulation