Midterm 3

Front 1

roles of water in the body

Back 1

transport, solvent, cleansing, lubrication, shock absorber, maintains temp

Front 2

factors that indicate dehydration may occur

Back 2

alcohol/caffeine consumption, cold weather, high altitude, ketosis, prolonged diarrhea/fever

Front 3

how much water do men/women need/day?

Back 3

men: 13 C, women: 9 C

Front 4

signs of dehydration

Back 4

thirst, dry mouth, (headache, confusion, rapid shallow breathing, shock, coma, death: after 5%), weight loss, fainting

Front 5

hard water

Back 5

high concentration of magnesium and calcium, ring around the tub, poor lather

Front 6

soft water

Back 6

sodium is the principle mineral, big lather, may aggravate heart disease, more easily dissolves pipes

Front 7

ground water

Back 7

comes from protected aquifers, may become contaminated, not exposed so breakdown is slower

Front 8

calcium

Back 8

formation of bone, nerve function, muscle relaxation/contraction, linked to healthy body weight, blood clotting/pressure

Front 9

sodium

Back 9

maintains fluid/electrolyte balance, maintains acid/base balance, nerve transmission, muscle contraction

Front 10

potassium

Back 10

heart beat, facilitates chemical reactions, assists in nerve functioning, muscle contractions

Front 11

iodine

Back 11

regulates metabolism, growth and development

Front 12

iron

Back 12

component of proteins, hemoglobin (carrying O2), myoglobin (carries O2 in muscles), needed to make new cells, hormones, etc.

Front 13

Zinc

Back 13

regulates gene expression in protein synthesis, affects behavior, learning and mood, assists in immune function, essential to taste, sperm, healing, bone growth, works with enzymes

Front 14

selenium

Back 14

protects body chemicals against oxidation, thyroid

Front 15

flouride

Back 15

prevents cavities, promotes re-mineralization

Front 16

food sources of calcium

Back 16

dairy, tofu, waffles, broccoli, legumes

Front 17

food sources of sodium

Back 17

salt, seasoning, etc.

Front 18

potassium

Back 18

all fresh, whole (unprocessed) foods

Front 19

iodine

Back 19

iodized salt, seafood, bread

Front 20

iron

Back 20

clams, red meat, eggs, dried fruit, leafy greens

Front 21

what inhibits iron absorption

Back 21

too much zinc, tannins, calcium in milk, pytates (in whole grains)

Front 22

what increases iron absorption

Back 22

meat/fish/poultry factor, vitamin C, heme v. nonheme

Front 23

food sources of Zinc

Back 23

meat, milk, legumes, whole grains

Front 24

food sources of magnesium

Back 24

spinach, black beans, soy milk, yogurt, nuts, legumes, seafood, cocoa

Front 25

symptoms of iron deficiency

Back 25

anemia, weakness, fatigue, inability to concentrate, lowered cold tolerance

Front 26

symptoms of iodine deficiency

Back 26

goiter, cretinism (retardation in infants)

Front 27

symptoms of zinc deficiency

Back 27

growth failure, sexual retardation, loss of taste, poor wound healing

Front 28

consequences of high calcium intake

Back 28

kidney stones, constipation, interference with absorption of other minerals (supplements)

Front 29

consequences of high iron intake

Back 29

fatigue, depression, tissue damage, liver failure, diabetes (caucasians/hereditary)

Front 30

consequences of high sodium intake

Back 30

higher risk of hypertension, heart disease, stomach cancer (in American foods)

Front 31

US population is at risk for:

Back 31

calcium, magnesium, iodine, iron and zinc deficiency and an excess of sodium

Front 32

risk factors/treatments for osteoporosis

Back 32

-advanced age, alcoholism, females, white, cigarettes, sedentary lifestyle
-treat with estrogen therapy, calcium nutrition, diet, exercise

Front 33

risks for obese people

Back 33

hypertension, diabetes, heart disease, flat feet, kidney stones, sleep apnea, cancer, varicose veins

Front 34

problems for low body fat people

Back 34

die first, can't fast, kidney failure

Front 35

central obesity problems

Back 35

heart disease, diabetes, stroke, death

Front 36

what is metabolic fitness

Back 36

normal blood pressure, lipids, glucose and insulin levels, feel good, active

Front 37

what is BMR and what factors can change it

Back 37

-daily energy needs
-age, height, growth rate, body composition, fever, stress, environment, malnutrition, gender, physical activity

Front 38

how to calculate BMI

Back 38

weight times 703 divided by height2

Front 39

what is BMI

Back 39

an indicator of body weight health, but fails to indicate fat content and where fat is located on the body

Front 40

waist measurements

Back 40

greater than 35 in for women and 40 in for men

Front 41

signals for food intake regulation

Back 41

hunger, ghrelin (hormone that stimulates the brain to eat), nutrients in blood stream, weather, sleep

Front 42

what is appetite

Back 42

the psychological desire to eat, a learned motivation (endorphins are released)

Front 43

satiation

Back 43

that perception of fulness that builds throughout a meal, influenced by fat and protein consumption

Front 44

satiety

Back 44

the perception of fulness that continues after a meal

Front 45

what happens during moderate weight loss

Back 45

exercise and diet, gradual, fat is lost

Front 46

rapid weight loss

Back 46

protein from muscles, water, not long term successful

Front 47

fasting

Back 47

less than a day into body has lost glycogen supply, protein is converted, death after ten days because tissue is being used for energy

Front 48

feasting

Back 48

carbs are broken into glycogen and fast are broken down into fatty acids

Front 49

likely outcome of various diets

Back 49

high protein/low carb: temp weight loss, surgery: risks, gain weight back,

Front 50

characteristics of Health at Every Size program

Back 50

health enhancement, size/self acceptance, pleasure of eating well, joy of movement, end to weight bias