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182 Cards in this Set
- Front
- Back
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Sports anemia
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can develop when training starts and there is more need of red blood cells to carry oxygen, but usually self-corrects without iron supplements after 6 weeks
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Female Athlete Triad or Anorexia Athletica -
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Athletes in weight dependent sports engage in restrictive eating & excessive exercise to maintain thin bodies leading to low body fat, low estrogen levels, amenorrhea, osteoporosis & stress fractures that won’t heal ending competitive careers. Also see this with some males, wrestling, skating, gymnastics
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First sign of dehydration is
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fatigue
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"Water" is
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the most important nutrient for active bodies and all others
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Dehydrated body
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* is at a disadvantage to produce optimum energy
* 1-3 % weight loss due to water loss severely impairs performance * Water lost in activity must be replaced *Electrolytes & salt are not needed except in endurance activities. |
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so water is best choice because:
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**Caffeine &alcohol have diuretic effects
**Fruit juices may need dilution -some have too much sugar **Carbonated beverages may cause bloating &gas. |
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Hyperthermia & heatstroke
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**develop from too much heat.
**Symptoms = headache, nausea, dizziness, confusion & either excessive or insufficient sweating. **Athlete needs cool fluid & environment. |
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Hypothermia
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develops in cold weather. **Symptoms are shivering, euphoria, weakness & apathy.
**Athlete needs warm fluid & environment. |
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Hyponatremia
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(low blood sodium) may develop from drinking too much water too fast.
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Pregame meals should be
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light, carbohydrate rich, low fiber, & easy to digest.
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Postgame meals should be
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high complex carbohydrate, fluid & protein rich
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ergogenic aids
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used to enhance athletic performance are not particularly effective and may have serious side effects or be banned.
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Creatine
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may help improve muscle mass, but studies have had mixed results
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Carnitine
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is made in body and supplements have not been proven effective
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Caffeine
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is a stimulant, but is banned in high amounts by some Athletic Associations
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Anabolic Steroids
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build muscle
have undesirable side effects (hormone problems; aggressiveness); Are illegal |
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Growth Hormone
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increases muscle mass, but not strength – can cause acromegaly (abnormally large tissues and organs)
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Erythropoietin (blood doping)
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to increase oxygen carrying capacity can increase blood viscosity causing heart attacks and strokes.
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Pregnancy
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– about 40 weeks long divided into trimesters
-- Before conception, both mother and father need healthy habits to create a healthy baby Woman is especially responsible for keeping herself and baby healthy |
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First trimester
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baby is developing many types of body tissues (nutrition is especially critical) This is most critical period in pregnancy for the baby.
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Embryo
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2-8 weeks of developing baby
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Fetus
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9 weeks to 9 months (40 weeks) of developing baby before delivery
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Placenta
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organ developed in uterus that produces hormones and transfers nutrients and waste materials between mother and baby without exchanging blood supplies
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Folate, Zinc and Iron
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--are especially necessary during pregnancy
-- a prenatal supplement may be needed to achieve recommended amounts. |
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Pregnant Vegetarians need to be especially careful of
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Omega 3 (Linolenic) fatty acids, Vitamin B12, protein and Calcium
In second trimester, mother and baby grow larger requiring an extra 340 calories (about 1 serving from each food group) from nutrient dense foods |
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Weight gain for entire pregnancy is usually recommended at
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15-40 pounds with 25-35 considered normal for normal weight women.
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Potential complications during pregnancy
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--Gestational diabetes: elevated blood glucose usually goes away with delivery, but mother may be at elevated risk of Type 2 Diabetes & baby may be very large and hard to deliver.
--Hypertension may damage kidneys and other organs --Pre-Eclampsia – hypertension with edema (swelling) and protein in urine is especially dangerous for mother and baby – typically occurs in second half of pregnancy |
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Third trimester
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woman will gain about 1 pound per week with 450 extra calories per day – about 1 serving per food group extra needed
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Healthy baby will weigh
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about 7 pounds at birth – weight and length are primary health indicators
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Food cravings and Pica
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Pica (abnormal compulsive intake of non-food items like clay and laundry starch) may occur. Commonly associated with anemia, but cause is not clear.
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Increased risk factors associated with pregnancy:
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--Critical periods
--Teratogens-chemicals cause birth defects --Pregnant women should not consume excessive artificial sweeteners – not much research on long term effects yet. --Too much Vitamin A can cause birth defects like cleft palate (split roof of mouth), kidney problems and nerve damage --Avoiding food-borne illness from pathogens is important |
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Lysteria monocytogenes
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(grows at refrigeration temperatures and causes birth defects and stillbirths) should be avoided
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Toxoplasmosis
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from handling infected cat feces can be a parasite problem
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Malnutrition
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can cause low birth weights and growth retardation
Poverty is a risk factor |
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WIC- Women Infants and Children
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is a supplemental federal program that provides extra food for pregnant women and children till age 5
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Brain and spinal column
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form neural tube the first 6 weeks - it is especially important and needs plenty of folate, but mother may not even know that she is pregnant
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Overweight women
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tend to have too large babies (macrosomia)
Proper weight at conception for mother is helpful. |
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Underweight women
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tend to have too small babies with multiple problems
Proper weight at conception for mother is helpful. |
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birth defects
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Smoking, alcohol, drugs and some supplements
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Pregnant teen-agers
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face special problems since mother is still growing and maturing while baby is developing. Unmarried pregnant teen agers is a public health issue costing lots of money and misery
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pregnancy over 35
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may also cause more complications and birth defects – especially Down Syndrome a chromosomal abnormality
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methyl-mercury
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pregnancy issues from consumption of large fish which can cause birth defects
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Alcohol consumption
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can cause irreversible Fetal Alcohol Syndrome and retardation – mother should refrain from alcohol while pregnant
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Cigarette Smoking
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may lead to Sudden Infant Death Syndrome
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Lactation
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or breast-feeding is best for baby
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Prolactin
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triggers milk production
(Sucking stimulated hypothalamus in brain which stimulates release ) |
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Oxytocin
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triggers milk to let-down response
(Sucking stimulated hypothalamus in brain which stimulates release ) |
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Colostrum
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is first breast-fluid after birth and has lots of immunity factors as well as nutrient dense food for very small tummies
(Sucking stimulated hypothalamus in brain which stimulates release ) |
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Breast milk
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is specially formulated for babies and changes composition as babies age to match their nutritional needs.
Breast milk promotes good brain development and bonding with the mother. It is inexpensive, sterile and very convenient. |
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Milk
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is the primary food for the first 6 months of life.
Alcohol, caffeine and drugs can pass through mother’s milk. Some foods can cause gas in the baby. |
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Formula
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is an attempt to copy breast-milk and FDA regulates it.
Cow’s milk is the basis of most formulas, though soy-milk is available |
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Hypoallergenic formulas
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are available to avoid cow or soy milks
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Iron poisoning
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from excessive supplement intake is most common poisoning of small children.
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Diarrhea
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is more dangerous with small children due to limited fluid reserves.
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Mashed solid foods
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are introduces at 4-6 months as babies can handle them.
They should be introduced 1/week to detect possible allergies Choking should be avoided, cutting food into small bites may help with this or avoiding the worst ones such as carrots, grapes and hot dogs. Rice cereals usually first food |
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Food allergies
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may not show during first exposure, but if antibodies develop, 2nd exposure may cause mast cells to rupture releasing histamine and triggering an allergic reaction – hives, swelling, itching, cramps, diarrhea, decreased blood pressure and may even be fatal. Peanuts are most common serious allergy.
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nursing bottle syndrome
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Babies should not be put to bed with bottle
decay of upper teeth |
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Honey
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may carry Clostridium botulinum food poisoning
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primary concern of regulators
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Food-borne illness from bacteria is #1 – 76 million cases/year, 325,000 hospitalizations and 5,000 deaths estimated
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The Jungle
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Upton Sinclair’s 1906 book about the filthy meatpacking industry in Chicago led to the first US food Laws
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CDC
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Center for Disease Control – monitors food-borne illness
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FDA
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Food and Drug Agency - ensures processed foods safety
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USDA
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US Department of Agriculture - ensures meat, poultry and egg safety
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EPA
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regulates pesticides and water quality
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NMFS
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National Marine Fisheries has voluntary inspection of fish
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NOAA
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National Oceanic and Atmospheric Administration inspects seafood
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ATF
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Alcohol, Tobacco and Firearms regulates and inspects Alcohol production
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Toxicity
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is determined by dose and toxicity of the compound or microbe consumed. It may also depend on the size, diet and health of the recipient. Children and old folks are higher risk populations
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National Food Safety Initiative
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seeks to reduce food-borne illness by improving practices from the farm to the fork and coordinating the efforts of Federal Agencies
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HACCP
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Hazard Analysis Critical Control Point is a food-borne illness prevention system to improve food safety in US. Enforced by both FDA and USDA. Imported foods not as well inspected.
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HACCP Goals
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1. Conduct hazard analysis
2. Identify critical control points 3. Establish critical limits 4. Establish monitoring procedures 5. Establish corrective action 6. Keep records 7. Verification procedures |
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Pathogens
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(bacteria, viruses and molds) cause illness in humans.
Numerically bacteria are the primary concern |
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Fecal-to-oral-transmission
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is a common cause of pathogen exposure wash hands well!
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Food-borne infection
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microbes set up and grow in GI tract may take a few days to develop illness so often under diagnosed
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Salmonella
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is common in raw meats, poultry & eggs - most common food-borne illness in US causinf flu-like symptoms a couple of days later.
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Campylobacter
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is common fecal-to-oral causing diarrhea can cause Guillain-Barre Syndrome where immune system attacks own nerves and causes paralysis
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Traveler’s diarrhea
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is primarily from Eschericia coli
Take antibiotic & antidiarrhea drugs avoid raw fruits and vegetables, undercooked meats; avoid street vendors w/o sanitation; drink treated water |
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Food Intoxication
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Microbes produce toxin that causes illness when consumed - rapid onset and often noticed quickly due to vomiting and diarrhea
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Clostridium botulinum
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is most deadly intoxication causes respiratory shutdown – up to 60% fatal – may occur in improperly canned foods
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Staphlococcus areus
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is most common intoxication causing vomiting and diarrhea – common in nasal passages and spread by coughing and sneezing – not usually fatal
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Intoxification
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E.Coli O157:H7 from healthy cattle (Jack in the Box illness) may contaminate meat or vegetables causing hemolytic uremia and damaging GI tract and kidneys and causes death in some people, esp. young and old.
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Viruses
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require a living host – genetic material produces more viruses in victims cells do not grow and reproduce in food itself – common cause is undercooked seafood –proper cooking will kill them
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Norovirus
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can cause gastroenteritis (stomach flu)
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Hepatitis A
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can cause infection and liver disease
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Hepatitis
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can also be transmitted in raw or undercooked seafood
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mold
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Some is used to develop flavors and odors in food or to develop medicine– blue cheese and penicillin
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Aspergillis
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in peanuts can cause liver disease
toxic mold |
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Parasites
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like Cyclospora, Giardia, Cryptosporum and Trichinella can also be problems if undercooked foods are consumed. Some parasites are destroyed when fish is frozen
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Bovine Spongioform Encephalopathy
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(BSE) Mad Cow Disease is caused by prions in contaminated feed and has severely damaged the British Cattle Industry
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Variant Creutzfeldt-Jacob Disease
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is human form and may lead to dementia and death in about 14 months and may be transmitted by brain and nervous tissue consumption – rare disease
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Safe Handling Instructions:
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Keep clean safe kitchen Avoid cross-contamination
Cook meats thoroughly (thermometer) Thaw meats in refrigerator Keep hot foods hot Keep cold foods cold When in doubt - throw it out! |
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4C’s to prevent foodborne illness
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Clean thoroughly
Combat cross contamination (especially raw and cooked foods Cook thoroughly (meats 160˚F) Chill promptly and thoroughly to 40˚F |
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Heavy metals
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mercury and lead (there is more mercury accumulation of large fish due to longer exposure)
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Carcinogens
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Polychlorinated biphenyls
Environmental contaminants |
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Persistence
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don’t break down
Environmental contaminants |
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Bioaccumulation
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larger concentrations as they move up food chain
Environmental contaminants |
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Naturally occurring toxicants
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small doses don’t really seem problem
Young children with underdeveloped immune systems and old or diseased (cancer) people are at greatest risk with these problems. |
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Hormones
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are added to increase food yields and are not a problem when used properly
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Recombinant bovine somatotrophin
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(rBST) produces up to 25% more milk, but hormones are broken down to amino acids in GI tract
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Antibiotics
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are added to prevent animal disease in space intensive production facilities, but do contribute to antibiotic resistant bacteria which is a problem
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Pesticides
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are used to produce greater quantity better quality of food – most are not a problem when used properly, but cause great consumer concern. EPA sets standards and USDA and FDA enforce them.
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Integrated Pest Management
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is alternative in production – economical and least harmful, but not often labeled as such. Washing and pealing produce minimizes exposure
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Organic Food
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production is more free of pesticides, but also more expensive and may not be any more nutritious
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Nutritional adequacy concerns
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Minimize losses of vitamins in cooking & storage (exposure to time, oxygen, heat may inactivate them)
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Food Preservation Industry
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techniques to protect food:
Pickling – acid &/or salt Pasteurization – heat to kill pathogens Drying Refrigeration/Freezing Canning – kill spores and pathogens Modified Atmosphere Packaging – remove oxygen to delay decay |
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Acrylamide
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formed during high temperature baking and frying may also be a concern.
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Irradiation
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is major cold pasteurization/sterilization method, but consumers still have concerns. It inhibits DNA of bacteria, but does not destroy viruses. Foods must have green Radura label.
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Modified Atmosphere Packaging (MAP)
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prevents oxygen from ripening or causing deterioration of food in package eliminating extreme heat or cold – made prepackaged salads and entrees possible.
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Code Dating
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helps with inventory control and rotation
Closed (coded) dating known only to manufacturer Open dating easily interpreted by customer |
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Additives
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must be effective, detectable and safe – require much testing by manufacturer which must prove them safe to FDA
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GRAS
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Generally Recognized as Safe or Prior Sanctioned Substances– extensive long term use determined to be safe
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Delaney Clause
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zero risk for carcinogens - controversial now, but
FDA uses negligible risk policy more recently - Evaluates Risk versus Benefit |
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Intentional or Direct Food Additives
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have many uses - regulated by FDA
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Indirect additives
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accidental like packaging material migration during heating
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Surface water
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subject to contamination but easily treated (O2 & light)
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Ground water
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harder to treat and many individual wells (fragmented control & not exposed to O2 & light)
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Natural toxicants
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can include Solanine in potatoes or Cyanide in lima beans or apricot pits at low levels – most are not a problem
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Biotechnology
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promises many benefits faster than selective breeding, but still controversial – regulated by FDA
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Genetic Engineering
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produces Genetically Modified Organisms (GMO’s) by removing a desired gene and placing it in another DNA (recombinant DNA) strand producing
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Transgenetic organisms
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higher yields and better quality
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Portion size rule of thumb
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is a serving is 1 Tablespoon of food for each year up to age 5
Solid foods should be cut small to prevent choking Before 2, fat should not be cut since much is needed for nerve tissue development, but after 2, cut in fat may be needed to prevent obesity and chronic disease development |
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Children with allergies
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may need to have daycare or school provided with special foods
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Childhood obesity
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is growing problem due to calorie dense foods and too little physical activity
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Dental decay
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is associated with high sugar intake, but Attention Deficit Hyperactivity Disorder has not been documented in controlled studies
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My Pyramid of Kids
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can help plan a healthy diet and activity pattern – it is same as adult pyramid, but portion sizes are smaller.
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Federally funded School Lunch and Breakfast Programs
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provide significant nutrition for many children especially in low income areas
Children learn and behave better with proper nutrition and breakfast. Children often need more nutrient density and less screen time thus more physical activity. |
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Lead toxicity
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is a problem especially if children live in older homes with lead in paint or near industrial areas that have lead in soil and water.
Lead displaces proper minerals like Iron, Zinc and Copper, but does not do their functions. |
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Adolescence
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(Puberty) corresponds with another growth spurt and many hormonal changes
These kids control more of the foods they consume |
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Fast foods
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can fit in the diet, but choices should be lower fat and calories or less frequent than usual
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Vegetarian diets
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can be healthy, but should also be well chosen
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Special concerns for teens
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Adolescents at high risk of developing eating disorders – esp female athlete triad
Athletic teens compromise health w/ inappropriate ergogenic aids Many start tobacco habits Some start alcohol habits, esp binge drinking can cause multiple problems – alcohol have 7 calories per gram and alters nutrient absorption and metabolism |
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Old folks
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need high nutrient density diets as they are living longer – w ant them to live healthier too as that is more cost effective.
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Life expectancy
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is increasing and older populations require more health care $.
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Factors affecting aging:
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Environment – disease, accidents, toxins
Genetics – susceptibility to stress and ability to repair damage Life style – nutrition, exercise and reaction to stress |
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Vitamin A
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Too much can contribute to osteoporosis
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Vitamin D
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becomes an issue
Skin looses ability to convert cholesterol to Vitamin D Kidneys loose ability to absorb and convert it to active form Intestines loose ability to absorb it and Calcium |
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Arthritis
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inflammation of the joints often decreases exercise
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Osteoarthritis
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can be improved with proper exercise
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Rheumatoid arthritis
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seems improved some with the Mediterranean Diet
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Alzheimers Disease
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(dementia) may be due to free radicals and inflammation
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vision problems
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Macular degeneration and cataracts
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Food insecurity
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can be a problem for many elderly due to:
Insufficient income Lack of transportation |
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Depression
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is more common with loss of spouses, friends, jobs, income
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Alcohol abuse
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can also cause problems – unfortunately it is not an effective treatment for most problems
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Federally funded Congregate meals
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are available free at Senior Citizens Centers or may be delivered by Meals on Wheels volunteers
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Alcohol
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Serving size is 5 oz wine or 12 oz of beer or 1.5 oz of hard liquor providing 7 calories /gm of alcohol
Alcohol is a diuretic |
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Moderate drinking
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is no more than 1 drink/day for women and 2 for
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alcohol dehydrogenase
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Women have less (ADH) to process alcohol than men of the same size and they have less water to dilute the alcohol.
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Ethanol
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is a very small molecule that is absorbed rapidly and effects are very fast. Food in stomach delays and slows the rate of absorption
Ethanol is a toxin and must be eliminated quickly so the liver gives it metabolic priority over food. |
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ADH and microsomal ethanol-oxidizing system
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(MEOS), which also metabolizes other drugs, control the metabolism of ethanol
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Short term effects:
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Excess alcohol can accumulate in blood stream and can cause alcohol poisoning and even death
Alcohol can cause amnesia Alcohol affects reaction time making driving under the influence dangerous Alcohol affects judgment Alcohol is a factor in 40% of all traffic fatalities |
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Longer term effects
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Alcoholism seems some genetic and is more common in those who start drinking at a young age
Liver can suffer developing fatty deposits and alcoholic hepatitis which may be reversed if drinking stops Liver can eventually develop cirrhosis which cannot be reversed and may be fatal |
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Benefits of drinking alcohol
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Moderate consumption may reduce risk of heart disease and stroke
Raises blood levels of HDL if moderate Phytochemicals in red wine may be cardioprotective – raise HDL’s Alcohol should be consumed slowly – no more than 1 drink per hour and a half |
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FDA rules for using Biotechnology
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Undesirable genetic modification – product must be stable and tested
Introduction of allergens – must be labeled Excessive levels of toxins – can’t be higher than naturally found Changes in nutrients – must be equivalent to natural or tested extensively Creating of unknown new substances – must be substantially equivalent Unsafe animal feeds – tested like human foods |
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Bioterrorism
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through food and water is possible, but has been relatively rare – processors and authorities are watching
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Worldwide
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1 in 8 is malnourished limiting physical & mental energy (more than 800 million affected)
6 million children under 5 die of under-nutrition over-nutrition levels, 1 billion, are soaring too |
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Cycle of malnutrition
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nutrient deficient pregnant women birth low weight babies susceptible to illness and death. Even if children live, they develop slowly, not as completely and die of infectious diseases and even chronic diseases more commonly
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Nutrition Transition
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In many developing countries, traditional diets are based on limited number of low quality plant foods. As incomes rise, energy dense foods become available and activity levels become less demanding. Life expectancy increases, but chronic disease also increases
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Food insecurity
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(poor people who cannot afford nutritious food) affects 34 million in U S alone (many are children)
affects over 2 billion (1/3 of world) |
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Famine
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is a severe food shortage caused by drought, flood, pests or politics
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Poverty
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(major one) alcohol &/or drug abuse, lack of education, awareness about assistance & resistance or pride
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Overpopulation
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occurs when a region has more people than resources can support. Currently, food production worldwide should be sufficient, but is poorly distributed and population growth is proceeding faster than food production growth. Using grain for energy will widen the gap.
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Cultural practices
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may need to change ideas on what is acceptable or unacceptable food
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Limited environmental resources
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need to become better at managing renewable resources
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Poor quality diets
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in developing countries are often based on high fiber grains with limited variety of other foods. Common deficiencies are protein, iron, zinc, selenium,calcium, iodine, thiamine, niacin and Vitamins A and C.
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In US highest risk for hunger
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Household headed by single women
Minority group Income below poverty level (12% of US population) Children Intercity location Lack of desirable job skills Mental illness Physically disabled Homeless Elderly |
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Poverty in Developing Countries
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is much worse than in U S affecting many
Most affected are women & children who spiral downward with malnutrition |
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Persistent hunger
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or specific nutrient deficiency is a larger problem impacting morale and ability to work
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Marasmus
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protein energy malnutrition (starvation) is common among children in underdeveloped countries
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Kwashiorkor
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protein deficiency is also common among children
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Immunity
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is impacted negatively due to malnutrition (protein, vitamins & minerals) especially contributing to cholera, dysentery and TB
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Oral rehydration therapy
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a dilute solution of clean water, sugar and salt
Many suffering from diarrhea and dehydration may be treated by |
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World population
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is growing faster (adding 70 million/year) than world food supply & much housing increase occupies our most productive farm land
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Eliminating hunger
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Provide short term aid but often surpluses from other countries and not well planned or executed to get to people most in need
Control population growth - main reason many poverty stricken people have many children is that few survive to adulthood and there is no one else to care of old folks as they age Economic development improves outcomes and children are not as needed for manual labor Education for women reduces birth rates |
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how can we eradicate hunger
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Biotechnology and better land management
Increase crop yields Precision agriculture match inputs to needs More salt & drought resistant crop selections for less desirable land Produce more foods lower on food chain i.e. more plants in diet. Animal foods require 200% more energy than plant foods. More energy efficient agriculture Education of farmers Proper Sanitation -Food/Water Sustainable agriculture – options that mesh well w/ local conditions |
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Ways to increase food availability
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Improved economic development is needed to reduce poverty
Fortification of Foods that are shelf stable and affordable Education of consumers Improve food safety & eliminate waste Providing supplements may be cost effective in eliminating specific deficiencies |
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WIC
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Women, Infants & Children has been very cost effective for pregnant women and children till 5
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School Breakfast/Lunch Program
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help older children with hunger
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Congregate & Meals on Wheels
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for Senior Citizens
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Food Stamp Program (USDA)
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is the largest federal assistance program – serves over 20 million people with average per capita expense of about $80/mo. Participants can only purchase food with assistance
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Second Harvest
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is the largest U S national food recovery program
Food Pantries Emergency & Soup Kitchens Food Banks |
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Nutrition education
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can help low income individuals stretch limited food dollars and produce safe foods
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