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52 Cards in this Set
- Front
- Back
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Normal male and female body fat percentage
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male: 10-25% female: 18-35% |
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What regulates biological hunger?
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hypothalamus |
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What type of effect must a weight loss medication have in order to be approved by the FDA?
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MODEST -you typically gain back more weight than you lost after you stop taking the medication |
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List some characteristics of healthy eating
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- flexible food intake - at least 3 meals a day - eating without fear or guilt - only eat when you feel hungry |
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Define what it means to live in an "obesigenic" environment
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an environment in which it is very easy to gain weight
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What is "disordered eating"
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someone who isnt diagnosed with an eating disorder but is obviously on their way to having one; often starts with a "diet"
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List the 3 D's from NEDA (National Eating Disorder Association)
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1. Dissatisfaction with body 2. Drive for thinness 3. Dieting |
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define size prejudice and provide an example
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we as a society REALLY judge people for their size ex: fat people have no self control, they're lazy, etc. (these are wrong and discriminatory) |
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factors that contribute to negative body image
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- magazines - music videos - TV - mother's bad habits - parental pressure to be thin |
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What is Body Dysmorphic Disorder
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a mental disorder characterized by obsessive thoughts about a perceived flaw in appearance
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Define eating disorder
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when unhealthy eating behaviors produce drastic weight changes and put health and eve life at risk
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What percentage of 13-18 yr olds suffer from an eating disorder?
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2.7% (3.8% girls; 1.5% boys) |
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EDNOS stands for what
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Eating Disorder Not Otherwise Specified
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List the Female Athlete Triad
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- Disordered eating (weight control and calorie restriction) - Amenorrhea (lose menstrual cycle) - Osteperosis |
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Steps for giving help for a body image or eating disorder
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- locate support & treatment resources - have a compassionate conversation - focus on behaviors that worry you and explain how they are unhealthful - discuss the support and treatment options you have located - know that one conversation won't always do the trick, but they'll know they have you around |
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Fat soluble vitamins & characteristics
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A, D, E, K - stored in liver & fat - toxic in excess - found in fatty part of food |
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Water soluble vitamins & function
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8 B vitamins and Vit C - needed for energy production, amino acid metabolism, and cell division |
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name the 8 b vitamins hint: The Robin Never Passes By Pretty Flowering Crabapples |
Thiamin Riboflavin Niacin Pantothenic Biotin Pyridoxine (B6) Folate Cobalamine (B12) |
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Thiamin, Riboflavin, & Niacin are involved in
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energy production pathways
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Deficiency signs of Vit B6 (pyridoxine) |
poor growth, depression, poor immune function, and skin breakdown
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Folate is needed for
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cell division, red blood cell formation, and neural tube formation |
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Vitamin B12 is involved in (Cobalamine) |
red blood cell formation and maintenance of nerve and bone cells |
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In order to absorb vit B12, you need
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HCl, pepsin, and intrinsic factor - if you lack intrinsic factor, you need shots of B12 |
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Deficiency signs of vit B12 |
nerve damage, dementia, confusion, balance problems
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Vitamin C is used for
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antioxidant to preserve food (ascorbic acid), iron absorption, collagen formation, immune function, antihistamine effect
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What vitamin is the most easily damaged in storage and cooking?
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Vit C becasie air changes it and its water soluble
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LAck of Vit C is called
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Scurvy
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Vitamin A (and carotenoids) is needed for
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to form visual pigment in retina and to maintain cornea, for cell differentiation, reproduction, bone growth, maintain epithelium, antioxidants
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Good sources of Vit A
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animal sources: liver, fish oils, eggs, fortified milk other sources: canteloup, peaches, sweet potatoes, and other orange foods (not oranges though) Third world countries provided with fortified "golden" rice to prevent vit A deficiency |
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Vitamin D characteristics
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- both a vitamin AND a hormone - transformed by sun in skin and transformed to active form in the liver and then kidney - regulates calcium and phosphorus levels in blood - aids in immune system and skin cell development |
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Vit D deficiency
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- those with dark skin and older adults are less able to produce vit D from the sun - those with not enough fat or too much fat have trouble absorbing vit D - Rickets: bowed legs - being seen in dark skinned Americans in smog filled cities |
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Vitamin E functions (tocopherol) |
- antioxidant for fat soluble compounds - protects unsaturated fats in cell membranes |
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Vitamin K
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- involved in blood coagulation - found in leafy green veggies and bacteria in gut |
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List the minerals involved in fluid balance
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- sodium - chloride -potassium |
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List the minerals involved in nerve transmission and muscle contraction
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- sodium - potassium - calcium - magnesium |
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List the minerals involved in energy metabolism
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- phosphorous - magnesium |
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List the minerals involved in bone maitnenance
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- calcium - phosphorus - magnesium - flouride |
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Sodium functions
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- fluid balance: high blood sodium = thirst - acid-base balance - nerve transmission and muscle contraction - regulated by kidneys, limit to 2300 mg/day |
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Potassium functions
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- fluid and electrolyte balance - nerve transmission and muscle conraction - protective against hypertension |
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Calcium functions
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- 99% in bones - regulates muscle contraction - blood clotting - nerve transmission - maintains normal BP |
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Magnesium functions
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- >50% in bones - protein synthesis - ATP formation - muscle contraction - blood clotting - immune function - may protect from HTN and CVD |
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Iron characteristics
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- regulated at site of absorption - Heme (animal) iron is better absorbed - Vit C enhances absorption - girls often low because of menstruation |
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Zinc
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- found in bone, eyes, and prostate - healing, growth, blood clotting, to activate vit A in eyes, make sperm, taste perception |
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Nutritional needs during pregnancy |
- energy!!! Extra serving from each food groud every day - extre 25g protein - folate & b12 for blood fomation - vit d - double iron - zinc |
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Possible complications during pregnancy
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- gestational diabetes - preeclampsia/eclampsia |
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Nutrition needs while breastfeeding (even greater than during pregnancy)
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- extra 500kcals/day -less folate and iron needed than during pregnancy - more energy and fluid needed for milk - what mommye ats baby eats |
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Breast vs. Bottle feeding
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Breast: less allergies, less problems with constipation, hard to overfeed, inexpensive, convenient, better for enviro, delays fertility Bottle: easier for weak infants, never cows milk!!, need care with sanitation, demand feeding |
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Solids are introduced at 4-6mo old, list the order of which foods should be offered first
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1. iron fortified rice cereal 2. pureed fruits and vegetables 3. pieces of small chopped meats, soft fruits, vegetables, and crackers |
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common deficiencies of elderly people
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vit D, b12, iron, calcium, and zinc
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Define food borne illness
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illness transmitted from food or water that contains an infectious agent , poisonous substance, or a protein causing an immune reaction
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4steps to prevent food borne illness
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1. clean 2. separate 3. chill 4. cook |
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Define POPs Persistant Organic Pollutants |
chemical released into the atmosphere from industry, agriculture, cars, and waste disposal
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