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97 Cards in this Set
- Front
- Back
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Caloric density of macronutrients
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Carbs- 4
Protein- 4 Fat- 9 |
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Acceptable Macronutrient Distribution Ranges (AMDR)
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Carbs- 45-65%
Protein- 10-35% Fat- 20-35% |
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Professional org for Registered Dietitians
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Academy of Nutrition & Dietetics
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Type of food required to have nutrition labels
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Processed
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Mandatory components of nutrition food label
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Calories
Calories from fat Fat Saturated fat Trans fat Cholesterol Sodium Dietary Fiber Sugars Vitamins A & C Calcium & Iron Nutrient content associated with nutrition claims |
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Ingredient listing order
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Descending order of amount present
Ingredient in greatest proportion of the products weight is listed first |
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Daily Values (DVs)
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Levels for nutrients developed specifically for nutrient labels based on Recommended Dietary Allowances based on intake of 2000 calories
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Enriched Foods
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Pertains to refined grain products where thiamin, riboflavin, niacin, and iron were lost in milling and were added
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Fortified foods
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Refers to the addition of one or more vitamin/mineral to a food
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Health claims
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Must be FDA approved
May be used when scientifically agreed upon to have benefits of disease prevention |
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Nutrition claims
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Must be FDA approved
Must conform to standard definitions |
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Trans fat requirement
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Rationale for inclusion- prevalent link to heart disease
Added in 2003, had to be implemented before 2006 |
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Populations most susceptible to food borne illnesses
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Weakened immune systems
Certain chronic illnesses Pregnant women Young children Older adults |
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Most common causes of food borne illnesses
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Salmonella
Capylobacter E coli Norwalk-like virus |
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Most common symptoms of food borne illnesses
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Nausea
Vomiting Abdominal cramps Diarrhea |
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Key concepts of Fight BAC (bacteria)
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Clean
Separate Cook Chill |
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Safe temperatures and temperature danger zones
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Danger zone- 40 degrees F - 135 degrees F
Store frozen foods below 0 degrees F Keep refrigerated foods below 40 degrees F |
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USDA MyPlate Food Guide replacement & additions
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Replaces the food pyramid
Focuses on food choices for meals to comprise adequate diets |
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US Dietary Guidelines for Americans
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Addresses the issue of dietary balance
Evidence-based guidelines to promote health and reduce risk for major chronic disease for Americans ages 2+ Basis for federal food & nutrition education programs Revised every 5 years |
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DGAs new additions
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Sodium recommendation lowered dramatically to 2300 mg and 1500 for those with certain conditions
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DGAs goals
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Balance calories with physical activity to manage weight
Consume more of certain foods such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood Consume fewer foods with sodium, sat fats, trans fats, cholesterol, added sugars and refined grains |
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Nutrient density
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Foods and beverages that provide vitamins, minerals, and other beneficial substances and relatively few calories
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Energy density
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Number of calories in a gram of food
Number of calories in a portion of food divided by the foods weight in grams Energy dense foods tend to be nutrient poor |
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DASH diet
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Helps control mild/ moderate hypertension
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Calorie
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A unit of measure of energy
Amount of energy needed to raise 1 kg of water 1 degree centigrade |
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Energy balance
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Maintaining weight
Body's expenditure of energy = body's intake of energy |
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Components of total energy expenditure
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Basal metabolism
Dietary thermogenesis Physical activity |
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Basal metabolism
Basal metabolic rate (BMR) |
Uses 60-80% of total calories for ongoing activities to sustain life and health
Growth is an example of these activities Calories needed for BM are highest during growing years Requires no conscious effort Energy needed for BM is measured when body is in rest For men- multiply weight by 11 to estimate calories needed For women- multiply weight by 10 |
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Physical activity
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Energy demands vary by activity level
Inactive- 30% Average- 50% Active- 75% |
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Dietary thermogenesis
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Chewing/swallowing foods
Digesting Absorbing and utilizing nutrients Transporting nutrients into cells Energy is released as heat Represents 10% of the sum of BM and physical activity calories |
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Characteristics of appetite
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Hunger & satiety mechanisms adjust intake
Internal signals can be overridden (can eat after full signal) Appetite is the urge for pleasure of eating Triggered by smell or sight of food |
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Hunger
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Signals when cells run low on energy
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Satiety
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Feeling that one has had enough to eat- signals from brain, stomach, liver, & fat cells
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Body Mass Index (BMI)
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A measure of weight for height to estimate body fat
Underweight Healthy Overweight Obese |
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BMI & Treatment
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25-26.9 + comorbidity- diet, physical activity, & behavior therapy
27-29.9 + comorbidity- pharmacotherapy 35-35.9 + comorbidity- surgery |
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Risk of death
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increased for the overweight and underweight
J-shaped curve (BMI and death rate) |
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Limitations of BMI
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Underweight- <18.5
Healthy- 18.5-24.9 Overweight- 25-29.9 Obese- >30 |
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Comorbidity diseases/risks
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Hypertension
Type II diabetes CHD Gallbladder Disease Certain cancers Dyslipidemia (elevated triglycerides, cholesterol, glucose, or insulin) Stroke Osteoarthritis Sleep apnea Low HDL cholesterol (good) High C reactive protein |
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Insulin resistance
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Fat cells of visceral fat (central fat deposits) are large and are resistant to insulin
*Decreased ability of insulin to lower blood glucose in visceral fat |
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Metabolic syndrome
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A group of metabolic abnormalities characterized by insulin resistance, abdominal obesity, high blood pressure and triglycerides, low HDL cholesterol, impaired glucose tolerance
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Diagnosis of obesity in children is based on
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% of body fat instead of BMI
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Functions of Body Fat
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Essential in the manufacture of hormones
Required component in every cell in the body |
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Subcutaneous fat
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Fat under the skin
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Visceral fat
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Fat under the skin & muscle of the abdomen
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Waist circumference
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Waist size is a stronger predictor of heart disease, stroke & diabetes than BMI
Men <40 in Women <35 in |
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Underweight body fat levels
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Men <8%
Female <20% |
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Amount of body fat needed for survival
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Males: 3-5%
Females- 10-12% |
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Implications of being underweight
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Delayed physical maturation during adolescence
Infertility Accelerated bone loss Problems that accompany starvation |
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Gastric Bypass Surgery
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BMI criteria-
With co-morbidity- >35 Without co-morbidity- >40 Most effective method for weight loss and maintenance Results in loss of 50-60% of excess weight Nutrient considerations- reduces vitamin B12 absorption and increases osteoporosis risk |
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Benefits of regular physical activity
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Reduces the risk of:
Obesity Heart Disease Some cancers Hypertension Stroke Osteoporosis Back injury Diabetes Increases feelings of well being Relieves depression, anxiety, and stress Improves sleep patterns |
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Components of fitness
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Strength
Endurance Flexibility |
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Strength
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Maximum force that muscles can produce
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Endurance
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Length of time muscles can perform
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Flexibility
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A person's range of motion
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Aerobic exercise
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Oxygen utilization, oxygen required to turn fat into energy
Low and moderate intensity activities such as jogging, basketball, swimming & soccer |
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Anaerobic exercise
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Fueled primarily by glucose, conversion to energy for intense activity
High intensity, short duration activities such as sprinting to catch a bus |
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Fuel/energy sources for exercise
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Muscles can use fat, glucose, and amino acids
Proportions and amount used depends on intensity level |
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Glycogen stores
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Stored in muscles and liver
Rapidly converted to glucose when needed |
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Carbohydrate loading
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Increase carb intake to 60-70% for the 24 hour period following high intensity exercise since glycogen stores have been depleted
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US Department of Health & Human Services Physical Activity Guidelines for children and adults
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Children- one hour or more of moderate or vigorous aerobic physical activity a day including vigorous intensity activity 3 days a week
Adults- 2.5 hours a week of moderate intensity aerobic activity or 1 hr 15 mins of vigorous activity |
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Maximal Heart Rate (MHR)
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220 - AGE
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Hyponatremia
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Too much water, not enough sodium
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Hydration
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Physical activity increases the need for water
Drink to replace fluid lost in respiration, sweat, & urine Adequate hydration- urine is pale yellow and normal volume |
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Female athlete triad
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Disordered eating
Amenorrhea (cessation of menstrual cycle) Osteoporosis |
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Folate during pregnancy
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Deficiency- fetal growth failure, malformation, and neural tube defects
Need 600 mcg daily |
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Calcium needs during pregnancy
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Needed for mineralizing of bones in the fetus and to maintain the mother's bone health
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Iron needs during pregnancy
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Most common deficiency among pregnant woman
Needs increase due to increases in maternal hemoglobin production and storage by the fetus |
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Factors influencing birth weight
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Duration of pregnancy
Prenatal weight gain Pre-pregnancy weight status Smoking Poverty Poor nutrition Limited access to health care Maternal lifestyle (alcohol and drug use) |
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Low Birth Weight infants (LBW)
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5.5 lbs or less
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Critical periods of pregnancy
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Time when cells are multiplying fastest
Nutrients required must be available or there will be deformities Most intense in first trimester |
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Calorie requirements during pregnancy/lactation
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15% more calories
50% more of micronutrients Extra 340 calories in 2nd trimester Extra 450 in 3rd trimester Underweight women need more and overweight women need less Physically active pregnant women need more |
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Physiological changes associated with pregnancy
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Maternal adaptation to fat as primary fuel as fetus prefers glucose
Increased plasma volume 50-100% Hemodilution effect |
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Recommended weight gain ranges
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Underweight- 28-40 lbs
Normal- 25-35 lbs Overweight- 15-25 lbs Obese- 11-20 lbs Twins- 37-54 lbs |
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Solid food introduction
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Between 4 and 6 months of age
Foods to avoid- honey, hot dogs, grapes, hard candies, raw carrots, popcorn, nuts, peanut butter, skim milk, cow's milk, egg whites |
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Benefits of breastfeeding
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Enhanced immunity
Ideal nutrition Reduces risk of food allergy Promotes infant oral motor development Less diarrhea and vomiting Convenient & less expensive Chronic disease prevention Higher IQs Promotes mother-infant bonding Facilitates contraction of uterus Reduces postpartum bleeding/hemorrhage Reduces risk of breast/ovarian cancer Promotes return to prepregnancy weight Delays birth of next child |
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Caloric cost of breastfeeding
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Basal metabolic rate returns to pre-pregnancy level
500-800 calories/day |
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Cow's milk introduction
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Do not introduce before one year of age because:
Fat is less digestible Contains less iron, more sodium, and more protein Risk of dehydration due to higher levels of solutes Poor source of vitamin C, essential fatty acids, zinc, and other trace minerals Increases risk of milk allergy Only introduce when at least 2/3 of energy needs are supplied by other foods |
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Height/weight changes during first year of infancy
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Double birth weight by 4 months
Triple birth weight by a year Length increases by 50% in a year |
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Weight trends in the US
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More than tripled since the 1960s
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Food preferences
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Food preferences are learned
Likes & dislikes are shaped by environment (which foods are offered, how foods are offered, and how frequently) |
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Responsibility for food intake
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Adults are responsible for what and when food is offered to child (quality, frequency)
Children are responsible for how much is eaten (quantity) |
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Diets of children over 2 years
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Too few veg/fruits
Too little calcium, zinc, vitamins E, D, C, & B6 Too little fiber Only 9% get 5 servings of fruits/vegs a day Only 1/2 get recommended fiber |
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Growth between ages 2-10
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About 5 lbs a year and 2-3 inches a year
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Growth spurts
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Accelerated growth periods
Appetite increase Girls- ages 11-15 Boys- ages 12-17 Continued growth through 20s |
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Protein requirements during life
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Most protein during infancy
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Nutrition/health practices associated with increased longevity and decreased incidence of disease
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Fruits/vegs regularly
Above average intake of whole grains Lower consumption of sat fats Alcohol in moderation Eating breakfast Physically active |
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Age related physiological changes
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Age does not predict health status (dietary intake, body weight, and physical activity)
Decreased: Saliva production Digestive secretions Lactase secretions GI mobility Cardiac output Blood volume Kidney function Liver function Immune function Vitamin absorption Increased Blood pressure Body fat Bone loss |
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Nutrient needs that increase with age
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Calcium
Vitamin D Protein Vitamin C Vitamin B12 Increased need for fluid intake due to diminished thirst mechanisms |
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Anorexia
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Refusal to maintain normal body weight through self-imposed starvation
Presence of a distorted body image Chronic restrictive dieting interspersed with self-starvation Denial of condition or weight change Causes- unclear, psychological/biological conditions predispose an individual People likely to be affected- perfectionists, introverts, reserved, socially insecure, 1% of women, <.1% of males |
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Bulimia
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Repetitive food binges accompanied by purging or compensatory behaviors
Obsession with body shape and weight Restrictive dieting Causes- stressful/social events are triggers, depression, abnormal regulation of food intake, feast/famine cycles People likely to be affected- poor coping skills, depression, other addictive behaviors, 1-3% of women, <.5% males |
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Binge
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Consuming large amounts of food in relatively show periods of time with feelings of loss of control
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Purges
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Laxatives, diuretics, self-induced vomiting
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Compensatory actions
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Fasting, diet pills, excessive exercise
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Physical effects
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Weight fluctuations
Amenorrhea Dental caries and enamel erosion Dehydration and electrolyte imbalances Gastric rupture, esophageal tears, cardiac arrhythmias |
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Effects of vomiting
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Metabolic alkalosis
Swollen salivary glands Sore throat Hormonal imbalances Broken blood vessels in face and eyes Cardiac abnormalities |
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Binge Eating Disorder (BED)
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Overweight or obese
Binge eating not accompanied by purge/compensatory behaviors Usually in a private setting with feelings of loss of control, poor self-esteem, depression, shame, remorse, or self hatred Causes- triggered by stressful events, dysphonic moods, poor coping skills, stress, depression, anger, anxiety People likely to be affected- 1/3 are male |
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Increased risks with BED
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Joint pain
Breathing difficulties Cardiovascular disease Elevated blood cholesterol High blood pressure Gastrointestinal disturbances |
