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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 |
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Male role (Pregnancy) |
Main supporter "Got her into this mess, be with her throughout the mess" |
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Nutrient & Calorie Need |
-B vitamins in general -Iron -Zinc -Iodine -Selenium -Folate: 400 mg/day |
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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 |
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Cravings (Pregnancy) |
Mental state of mind "Does my man really love me?" |
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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 |
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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 |
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Infant Signs |
-Physical development -Nutritional need |
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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 |
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Principles of Food Safety |
-Personal hygiene for food professionals -Time & Temperature control -Cross contamination prevention |
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Fight BAC program |
-Clean: Wash hands & surfaces often
-Separate: Don't cross contaminate
-Cook: cook to proper temperature
-Chill: refrigerate promptly
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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
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Fiber |
-Insoluble "Transit of material in intestines" -Soluble "Lowers blood cholesterol & risk of heart disease" |
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Diabetes |
Blood Glucose is too high Type I: No insulin produced/autoimmune disorder Type II: cells are resistant to the insulin/associated w/obesity |
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Functions of Fats |
-Energy (9 kcal per gram)
-Body regulator
-Insulator |
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Saturated Fats |
Solid at room temperature "Generally come from animal sources" |
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Unsaturated Fats |
Liquid at room temperature (oils) "Come from plant sources" |
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Trans-Fat |
Formed when fat is hydrogenated |
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Omega-3 Fatty Acids (Functions) |
-Enables body to make eicosanoids -Structure/function of cell membranes -Lipids for brain/nerves -Normal growth & vision -Gene regulation |
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Omega-6 |
Plant oils, nuts, seeds "Body produces if linoleic is produced" |
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Omega-3 |
Linoleic Fish & seafood |
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HDL (High Density Level) |
-Good Cholesterol -Small & dense -Scavenge & remove fat |
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LDL (Low Density Level) |
-Bad Cholesterol -Large & fluffy -Cause of inflammation -Heart attack risk -Raised by saturated & trans fat intake |
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Percent of Fat in Diet |
20-35% of total calories Visible: 30% of fat we consume Hidden: 70% of fat we consume |
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Proteins |
.4 gm/pound of body weight or .8 gm/kg |
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Essential Amino Acids |
Must be taken in pre-formed 9 Essential Amino Acids |
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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 |
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Complete Protein |
Contains all essential amino acids |
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Incomplete Protein |
Missing one or more essential amino acids "Will not support life" |
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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 |
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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 |
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Vitamin E |
-Tocopherol -Functions: role in carbohydrate decrease and some cancers -Antioxidant -Deficiency: Hemolytic Anemia -Toxicity: rare -Sources: vegetable oils, whole grains |
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Vitamin K |
-Phylloquine -Functions: necessary for synthesis of our four blood cots -Sources: dark green, leafy vegetables/ GI synthesis shots |
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Thiamine |
"Morale vitamin" -Named B1 in 1927 -Cure for disease "Beriberi" -Common in 1/3 of early oriental sailors |
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Riboflavin |
-Named in 1935 -Lack of causes ariboflavius -Added to milk |
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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" |
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Vitamin B-6 |
-Pyrodixine -Named in 1934 -Diverse body functions |
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Biotin |
"Lesser known B-Vitamin" -Made by intestinal bacteria -Important as co-enzymes for energy metabolism |
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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 |
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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 |
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Vitamin C |
-Abscorbic Acid -Deficiency: Scurvy -Enough is good, more is not better |
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Vitamin Supplements (Appropriate Use) |
-Pregnancy or breastfeeding -Elderly -Diseases -Vegetarians -Excessive blood loss |
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Phytochemicals |
-Non-nutrient chemicals in plants -Not metabolized in pure form and do not function by themselves |
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Antioxidants |
-Stop free radical damage Beta-Carotene/ Vitamin C/ Vitamin E |
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Trace Minerals |
-Needed in much smaller amounts -9 essential trace minerals -Symptoms often appear only w/ severe deficiencies -Food content dependent on soil content |
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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 |
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Selenium |
-Antioxidant properties (protect cells from damage -Sources: appears in water and some foods -May reduce odds of prostate cancer |
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Manganese |
-Helps prevent osteoporosis -Found in several foods |
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Body Water Locations |
-Intra-cellular fluid 65% -Extra-cellular fluid 35% |
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Electrolyte Control of Fluid Movement |
-Potassium is primary electrolyte in intra-cellular fluid -Sodium is primary electrolyte in extra-cellular fluid |
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Water Balance |
Regulated by hypothalamus, pituitary, and the kidneys -Kidneys (500-1,400 ml) -Skin (450-900 ml) -Lungs (350 ml) -Feces (150 ml) |
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Water DRI |
Women: 2.7 liters/day Men: 3.7 liters/day |
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Hyponatremia |
Water Toxicity Caused by excessive water intake and not enough sodium intake |
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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 |