Chapter 13; Nutrition During the College Years Flashcards
(93 cards)
1
Q
scientists have found that many of our food choices are actually determined by social, emotional, ethical, and cognitive factors that have little to do with our physical hunger or need for sustenance. we eat differently - and even taste things differently - depending on whom we’re with, the size of our plate, the music we’re listening to, the foods we see and small, and the mood we’re in
A
2
Q
we tend to eat more when we’re offered more [..]
A
variety
3
Q
the [more or less] people we dine with, the more we eat - studies have shown that if you dine with one other person, you’ll eat about [..]% more than you would dining alone, whereas when you eat with seven other people, you’ll eat as much as [..]% more than you would alone
A
more
35%
96%
4
Q
you eat more when you are served [more or less]
A
more
5
Q
the proximity of snack foods affects the
A
e.g. likelihood of whether you’ll indulge.
placing snack food further away from people consistently decreases its consumption
6
Q
freshman 15 - the popular term used to describe the pattern of weight gain associated with the first year of college - is actually a myth
A
weight gain does occur in the first year of college, but as we will explore later, studies show it average only about three to four pounds
7
Q
adolescence (aged 13-17 years) and its extension into late adolescence/young adulthood (aged 18-21 years) are crucial times for good nutrition, because they are important years for [..] and optimal [..].
A
growth
development
8
Q
approximately [..] of adult bone mass is obtained by age 18, with boys gaining more bone mass and size compared with girls
A
half
9
Q
by early adulthood, individuals have also become sexually mature - which means that although men have gained more lean mass, women have accumulated more [..] mass, which is important for reproductive health
A
fat
10
Q
still adolescents tend to eat more fast food, processed food, ad sugar sweetened beverages than do other age groups, and they eat [greater or fewer] vegetables, fruits, whole grains, and milk than recommended
A
fewer
11
Q
adolescent energy rich, nutrient poor diets lead many adolescents to have insufficient intake of several nutrients, including calcium, iron, and fiber.
A
yes
12
Q
Teens and young adults also like to consume snacks, which are not inherently nutritionally [..] but often contain unhealthy fats and added sugars - dietary constituents that the Dietary Guidelines for Americans suggest limiting.
A
detrimental
13
Q
nutrient requirements for adolescents aged 14-18 years are often extrapolated from adult DRIs but may be adjusted to reflect the lower average body weight of the younger age group.
A
14
Q
most Recommended Dietary Allowances (RDAs) and adequate Intakes (AIs) increase at [..] years of age to match recommended intake levels for adults up to age 50 and older.
However the recommendations for phosphorus, calcium, and iron- nutrients important for growth and development - are higher for 14- to 18- year olds. the recommendations are [..]-specific, too, to account for the unique physiological changes and needs of boys and girls
A
19
sex
15
Q
one nutrient that is often underconsumed by adolescents is calcium, which helps support bone [..] and [..]. the RDA for this mineral is set at [..] mg for 14- to 18, decreasing to [..] mg at age 19.
A
growth
mineralization
1300, 100
16
Q
by the start of college, growth has ceased for most older teens, which explains why the RDA for iron decreases from [..] mg per day for boys 14-18 years old to [..] mg per day for men 19 years and older.
A
11
8
17
Q
its important to note, however, that the RDA for iron increases to [..] mg per day for women 19-50 years of age from the [..] mg per day recommended for adolescent girls
A
18
15
18
Q
iron needs are higher for women than men because of the need to [..] iron lost through menstruation. although nutrition surveys demonstrate that men typically consume iron in [..] of their RDA, most women do not [..] their RDA for iron
A
replace
excess, meet
19
Q
it is estimated that approximately [..]% of women 19-49 years of age are iron deficient; however, several studies have found that iron deficiency rates are even [higher or lower] for college age-women.
A
10%, higher
20
Q
suboptimal iron status not only may result in iron deficiency anemia but also has been shown to impair cognitive function
A
yes;
not getting enough iron can lead to impairment of cognitive function and anemia
21
Q
determinants of eating behavior in college students;
- personal food preferences and familiarity with foods start to dictate choice
- nutrition knowledge and awareness
- economic factors
- social and cultural influences
A
22
Q
“ill have what she or he is having”
is common in college aged students
- due to conforming to social norms in deciding what and even how much to eat + tend to eat more when they have more company and variety +bigger serving sizes
A
23
Q
determinants of eating behavior in college students;
the structure of the meal plan and student’s schedules affect how they eat, and the campus environment dictates access to and availability of healthy options
A
e.g. if a dining facility or vending machine provides mostly nutrient poor choices, that what studnets are likely going to eat.
24
Q
factors that influence food choices;
experiences with food
social factors
individual factors
environmental factors
psychological factors
A
25
Most studies suggest that students do, unfortunately, tend to retain the weight they gain, which can set them up for a future of unhealthy weight-control efforts, with eating habits and exercise patterns that may increase their risk of being obese or overweight.
yes;
basically
weight is kept and gained in the future which can greatly affect them
26
college students have a lower level of physical activity in college than in high school. yet even when students are aware of the risk of weight gain in college and want to avoid it, they typically don't
27
Unrealistic fears about the “Freshman 15” and body image concerns can, in some students, exacerbate food-related [..] and increase the risk of eating [..], particularly among students with preoccupations about body image.
anxieties
disorders
28
due to moving away from home for the first time, the transitions and emotional problems that surface during the college years increase the risk of eating [..], which are characterized by an unhealthy and abnormal relationship with food and weight that threatens [..] and interferes with many areas of a person's life.
disorders
health
29
eating disorders often arise in response to life stressors or traumatic events as strategies to cope with overwhelming emotions, pressures, or situations
30
Eating disorders are associated with emotional and psychological issues such as depression, anxiety, perfectionism, and low self-esteem. For some people, focusing on eating and weight becomes an outlet and a way to manage difficult emotions and demands that feel overwhelming or out of control.
31
The social and cultural environment of college life, with its real or perceived emphasis on appearance and body weight, can add to feelings of insecurity and low self-esteem, potentially leading to unhealthy eating and exercise behaviors.
32
According to the National Eating Disorder Association (NEDA), as many as [..] million women and [..] million men in the United States will have an eating disorder at some point in their lives. A recent study found that at midlife, [..]% of women had met diagnostic criteria for an eating disorder at some point in their life.
20
10
15%
33
The prevalence of eating disorders among college students has grown to 10–20% of women and 4–10% of men, a much higher prevalence than in any other age group.
yes
34
the eating disorders impacting the lives and health of both genders of all ages are anorexia nervosa and bulimia nervosa , with an even higher number afflict with binge eating disorder
yes
35
there can be overlap in eating disorders among eachother
yes
e.g. as compared to anorexia nervosa, those with bulimia nervosa may also exhibit a distorted body image
36
anorexia nervose, affects mostly adolescent girls and young women (15-19). includes distorted body image, excessive dietary restrictions that lead to severe weight loss, and pathological fear of weight gain. prevalence is higher among college women. men are 5-15%
(0.5-1%)
37
bulimia nervosa; episodes of binge eating followed by inappropriate pruning behaviors, such as self caused vomiting, to avoid weight gain (at least once a week). may include excessive exercise, use of laxatives, or fasting may also follow. men are 5-15% for patients with bulimia.
(1-2% late adolescent girls and adult women, more common among college women)
38
binge eating disorder; recurring episodes (at least once a week over three months) of significant amounts in a short period than most would eat under similar circumstances, feeling lack of control. may overeat even when not hungry. feelings of guilt, embarrassment, or disgust and may try to hide behavior.
associated with depression and marked distress.
men are 40%
39
According to new diagnostic criteria, two new categories of eating disorders include other specified feeding or eating disorder (OSFED) and unspecified feeding or eating disorder (UFED)
- to diagnose eating disorders that don't meet the requirements for anorexia nervosa and bulimia nervosa + binge eating -
40
someone with anorexic features but without the [..] body weight might receive a diagnosis of OSFED and be eligible for early treatment
low
41
Although not an officially recognized eating disorder, orthorexia nervosa is a term that has been coined to describe those who have a “fixation on righteous eating.” Individuals can become obsessed with eating “right” and often have rigid eating styles and exercise patterns that affect the quality of their life and relationships as well as their health
prevalent in athletes , nutrition and dietetics students and professionals
42
causes of eating disorders;
- genetics and predisposition
- psychological and personality issues (coping skills, perfectionism, trauma, and family and social issues)
- social norms + cultural environna factors promote unrealistic ideals
- lack of self esteem, past dieting behavior, and cultural emphasis on thinness.
43
there can be underlying causes or predisposing factors that can affect the development;
- anorexia nervosa are often perfectionists
- bulimia nervose may struggle with impulsive behaviors and mood regulation issues
44
Depending on the disorder, individuals may show a preoccupation with food and weight; changes in eating or exercise behavior; a distorted body image; abnormal weight loss or weight fluctuations; abuse of laxatives, diuretics, or diet pills; and social isolation and withdrawal. They may also choose to eat alone or be secretive about food and eating. Emotional and psychological signs vary, but they may include difficulty concentrating, poor coping skills, depression, and irregular moods.
45
eating disorders can affect quality of life, relationships, and the ability to function day to day
yes
46
In anorexia, physical manifestations include severe weight [..] resulting in muscle [..] and depletion of [..] stores. Hormonal and immune functions are [..]. Individuals suffering with anorexia nervosa often experience dehydration; fatigue; low body temperature; hair loss; demineralization of bone; and, in women, cessation of menstruation. Other symptoms, which include low blood pressure and loss of cardiac muscle, can have dire consequences.
loss , wasting , fat
impaired
46
In bulimia, electrolyte imbalances can result in life-threatening [..] arrhythmias and [..]. Self-induced vomiting can lead to dehydration, teeth erosion, and esophageal damage. Binge eating disorder often leads to or perpetuates [..], which in turn increases risk of associated chronic diseases and overall mortality.
cardiac, death
obesity
47
its possible to overcome eating and exercise behaviors through support (may need to be aggressive, appropriate, multidisciplinary. and compassionate)
According to the American Psychological Association, family therapy, cognitive-behavioral therapy, and interpersonal psychotherapy can help individuals overcome eating disorders and help restore healthy attitudes and behaviors toward eating, exercise, and body weight.
48
alcohol use and overuse are common in college years. to socialize, celebrate, relax and space and as part of cultural and religious practices.
49
The prevalence of both binge drinking and heavy drinking in college students is far [higher or lower] than in the general adult population. have an enormous toll on the intellectual and social lives of students on campuses across the US
higher
50
Alcohol is the common name for [..], a potentially intoxicating ingredient found in beer, wine, and liquor. Alcohol is not a nutrient, but it does provide energy in the form of calories ([..] kcal per gram). It has potent druglike effects, acting as a central nervous system [..].
ethanol
7
depressant
51
microscopic yeast obtain energy from simple [..] in grains or fruit via a metabolic pathway called fermentation, which produces alcohol and carbon dioxide. The carbon dioxide may be released into the air, or the carbon dioxide may be trapped in the beverage, causing it to be carbonated, as when beer is brewed.
sugars
52
Beer is made by the [..] of grains; wine is made from the fermentation of grapes or other fruit. Gin, rum, vodka, and whiskey are distilled, which involves [..] a fermented mixture and then [..] it to condense the alcohol content into a more concentrated liquid form.
fermentation
heating, cooling
53
A standard alcoholic drink is comprised of 14 grams (0.6 fluid ounces) of pure alcohol (ethanol), which can typically be found in 12 ounces of beer, 5 ounces of wine, or 1.5 ounces (a “shot”) of 80-proof distilled spirits or liquor. The alcohol content of liquor is half the proof, so 80 proof means 40% alcohol. Although defining a “standard” drink is useful for establishing and following health guidelines, in practice, the alcohol content in a typical serving varies significantly. Many cocktails may contain the alcohol equivalent of three or more standard drinks.
yes, basically;
A standard alcoholic drink contains 14 grams (0.6 fl oz) of pure alcohol, typically found in 12 oz of beer, 5 oz of wine, or 1.5 oz of 80-proof liquor (40% alcohol). While this definition helps set health guidelines, actual alcohol content varies widely—many cocktails can equal three or more standard drinks.
54
moderate drinking is defined as one drink per day for a woman and no more than two drinks per day for a man
( you can calculate the alcohol in a beverage. divide by 60 by the percent alcohol content (on product level) to determine the number of ounces that will supply 14 grams of alcohol - that of a "standard" drink
e.g. beer that is 7.5% , 60/7.5 = 8 oz of beer will contain 14 grams of alcohol
e.g. vodka (40% alchohol) 60/40 = 1.5 os of vodka supply 14 grams of alcohol
55
Alcohol is readily absorbed in the bloodstream through diffusion and then is transported to the body’s cells and tissues and dispersed throughout the water-containing portions of the body. About one-fifth of all alcohol consumed is absorbed through the stomach; the rest is absorbed in the small intestine. When consumed in moderate amounts, alcohol is metabolized primarily in the liver by a two-step process to form acetate. In the first step, the enzyme alcohol dehydrogenase converts alcohol to acetaldehyde, which is a highly reactive and toxic compound that can damage cellular components, including DNA. Acetaldehyde is then converted to acetate by the enzyme acetaldehyde dehydrogenase, and acetate then disperses to tissues throughout the body where it is converted to acetyl-coenzyme A, which can be used as a source of energy in the liver and elsewhere in the body.
Alcohol is absorbed into the bloodstream by diffusion, with about 20% absorbed in the stomach and the rest in the small intestine. It then spreads through the body’s water-containing tissues. When consumed moderately, alcohol is mostly metabolized in the liver through a two-step process: alcohol dehydrogenase converts it to the toxic compound acetaldehyde, which is then broken down by acetaldehyde dehydrogenase into acetate. Acetate is used for energy as acetyl-CoA in the liver and other tissues.
56
With higher levels of alcohol intake, the excessive amount of acetyl-coenzyme A that is produced in the [..] results in high levels of fat synthesis that can cause a [..] liver and eventually liver [..]. Most alcohol is metabolized to acetate in the liver, but a small amount can also be metabolized in the stomach by the same two-step process; even smaller amounts are excreted through a person’s breath, sweat, and urine.
liver
fatty, damage
57
Alcohol stays in the blood and body fluids until the liver is able to [..] all the alcohol that has been consumed. In general, the liver can only metabolize about an [..] of alcohol per hour, regardless of how much has been consumed. Thus, it is important to limit intake to prevent excessive alcohol accumulation in the blood.
detoxify
ounce
58
there are factors that affect how intoxicated you get while drinking;
sex (gender, body weight, food intake before or during alcohol consumption, use of drugs or prescription medications, and even genes
yes
59
Women, for instance, experience a more rapid rise in their blood alcohol levels than do men of the same size with similar alcohol intakes. This heightened effect is primarily a result of differences in body composition
Alcohol disperses in body water, and women—who have proportionally more body fat than men—have lower levels of total body water, causing alcohol to be more concentrated in the smaller volume of water.
(women have less body water for alcohol to disperse to, so their levels are higher in their body water)
60
It is also often stated that the metabolism of alcohol in the stomach—before it ever reaches the blood—is faster in [..] than in [..].
(no evidence)
men
women
61
The concentration of alcohol in breath and urine mirrors the concentration of alcohol in the blood, so the blood alcohol concentration (BAC) of an individual can be determined by measuring the amount of alcohol in the breath.
62
The presence of food in the stomach can serve to [quicken or slow] alcohol’s absorption by the stomach and its passage into the small intestine, thereby [increasing or reducing] the rate at which the alcohol appears in the bloodstream.
slow
reducing
63
The BAC is the standard means of assessing the extent of a person’s alcohol impairment; a BAC of [..]% is the legal limit for intoxication in the United States for drivers 21 years and older. A woman weighing 130 pounds easily exceeds the legal limit after consuming the equivalent of two alcoholic drinks
0.08%
64
Moderate alcohol consumption can provide potential health benefits.
(evidence not as strong)
(more favorable for those older than [..] years than it is younger than [..])
50 x2
65
according to dietary guidelines; "moderate" alcohol consumption for Americans;
- one drink per day for women
- two drinks per day for men
is associate with reduced risk of several chronic diseases and contains; heart disease, stroke, diabetes mellitus, abdominal obesity, and dementia, reduction in overall mortality risk
66
The most significant health benefits of light to moderate drinking seem to be on the [..] system, with the risk of heart disease typically being reduced by 30–35%, with increases in high-density lipoprotein cholesterol contributing significantly to this reduction in risk
cardiovascular
67
It is important to note, however, that excessive alcohol consumption causes hypertension and impairs cardiac function. And binge drinking, even in those who typically drink only lightly, increases the incidence of heart attacks and death. Even just an [..] binge-drinking episode virtually eliminates the protective effects seen with otherwise light to moderate intakes
occasional
68
And although not depicted in the U.S. MyPlate, many national food guides from around the world include moderate alcohol consumption as a component of a healthful diet in adults.
yes.
Note that the definition of moderate consumption refers to the amount consumed on any single day and not the average over several days
69
The most beneficial drinking pattern associated with a decrease in the risk of cardiovascular disease seems to be the consumption of one to two glasses of red wine immediately before or during the evening meal, as is practiced in many Mediterranean countries.
However, it is not known if the benefits result from the alcohol itself or from the social bonding or the avoidance of excess consumption that is promoted by this tradition. It is important to consider that the demonstrated benefits may also relate to the lifestyle habits and practices of people who consume moderate amounts of alcohol.
70
The Dietary Guidelines for Americans emphasize, however, that people should not begin drinking or drink more frequently because of these potential health benefits, because it is not possible to predict in which individuals alcohol abuse will become a problem. Also, alcohol consumption can have harmful effects on our health.
yes
71
Alcohol consumption is associated with an [..] risk of some types of cancer, and excessive intake is associated with violent crime, drowning, and injuries from falls and motor vehicle crashes.
(no safe level of alcohol consumption with regard to one's risk of cancer)
increased
72
Even light drinking is associated with increased risk of cancers of the mouth, throat, esophagus, and breast. And the more alcohol one drinks, the greater the risk.
73
In other words, people who drink moderately may have other healthy lifestyle habits that contribute to the reduction in disease and mortality risk.
74
alcohol can have other adverse long-term effects on health. Alcohol affects every single [..] in the body, so chronic use and abuse can have widespread detrimental effects on organs and body systems including the brain, cardiovascular system, liver, digestive system, and immune system.
cell
75
Excessive alcohol use is the [..] leading cause of death for people in the United States each year, and it is the single strongest risk factor for death among males [..]–[..] years of age
third
15-59
76
Intoxication, too, can lead to impaired [..] function because alcohol disrupts the [..] and [..] of neurotransmitters. This leads to impaired judgment, reduced reaction time, and loss of balance and motor skills, all of which increase the risk of motor vehicle crashes, violence, and other injuries.
brain
production, function
77
Alcohol also increases blood flow to [..] and accelerates the loss of [..] from the body, greatly increasing the risk of [..] if intoxication results in a loss of consciousness while in a cold environment. Finally, alcohol use can lead to alcohol dependence, coma, and death if the alcohol is consumed too rapidly and in large amounts.
skin, heat
hypothermia
78
Certain people should never consume any alcohol. These include children and adolescents—yet underage drinking, although illegal, is nevertheless a huge public health issue.
79
People aged 12–20 consume 11% of all alcohol in the U.S., with over 90% of it consumed excessively in short periods. Drinking during this critical stage of brain development can cause lasting cognitive damage and raise the risk of injuries. Youth who start drinking before age 15 are five times more likely to develop alcohol dependence than those who start at 21. Underage drinking is also linked to risky sexual behavior, poor academic performance, and higher risks of suicide and homicide.
80
Pregnant women and those planning to become pregnant should avoid alcohol, as no safe level has been established. Alcohol use during pregnancy is linked to fetal alcohol spectrum disorders (FASDs), a range of conditions causing physical, behavioral, and learning problems. Even moderate drinking—one to six drinks per week—can lower a child’s IQ by age 8.
81
People who plan to drive, use machinery, or perform tasks requiring focus or coordination should avoid alcohol. Those with certain medical conditions, on specific medications, or with a personal or family history of alcohol abuse—or who struggle to drink in moderation—should also abstain.
82
Binge drinking—raising blood alcohol concentration to 0.08% or higher—is a major issue among college students. It typically involves five or more drinks for men or four or more for women in about two hours. While 17% of the U.S. population reports binge drinking, around 40% of college-aged students have done so in the past month. Even non-drinking students can be impacted by others' drinking.
83
Alcohol abuse, also common among college students, involves drinking that harms health, relationships, or performance at school or work. Signs include neglecting responsibilities, drinking despite risks or consequences, aggression or violence while intoxicated, legal troubles, and growing dependence on alcohol.
84
Frequent heavy drinking increases alcohol tolerance by activating an alternative liver pathway that speeds up alcohol metabolism, bypassing alcohol dehydrogenase. This means more alcohol is needed to feel the same effects. However, this pathway also generates reactive oxygen species, which can cause widespread tissue damage.
85
Ongoing alcohol abuse can lead to alcohol use disorder, too. Alcohol use disorder is a medical diagnosis given to individuals who have severe problems with alcohol and meet certain diagnostic criteria.
86
As blood alcohol concentration (BAC) drops after heavy drinking, a common result is a hangover. Symptoms—though they vary by individual—typically include headache, fatigue, poor concentration, thirst, dizziness, nausea, and mood changes.
(underlying causes are not well understood)
87
research suggests that alterations in immune system function resulting in the production of a variety of hormonelike molecules (cytokines) and an increase in inflammation are the greatest contributors to a hangover’s development.
88
During a hangover, blood glucose often drops, contributing to weakness, fatigue, and mood changes. Elevated acetaldehyde levels may also cause tissue damage linked to symptoms. Contrary to popular belief, dehydration is not a primary cause, and rehydration doesn't significantly reduce symptoms. Beer and wine are not dehydrating, as their fluid content offsets alcohol-induced water loss. Hangover severity can also be influenced by alcohol type—darker drinks tend to worsen symptoms—and poor sleep.
89
As alcohol contains seven calories per gram, it is a fairly dense source of energy. Yet because it lacks overall nutrient value, alcohol is considered a source of “empty calories.” The Dietary Guidelines for Americans recommend that less than [..]% of total calorie intake should come from alcohol. Chronic alcohol abuse can compromise nutrition by reducing the secretion of digestive [..], impairing nutrient absorption and utilization, and contributing to potential nutrient deficiencies. In addition, alcohol often displaces more nutrient-dense foods, resulting in dietary inadequacies.
5%
enzymes
90
Awareness is the first step: Individuals should track their alcohol consumption patterns, as doing so not only can help them recognize a problem but also can help them set goals and establish strategies for cutting down. Virtually all college campuses have resources and services that can support students in more responsible alcohol use. One national program that can help is the NIAAA’s Rethinking Drinking program
91
College students often face competing demands, balancing academics with extracurricular and social activities. As a result, healthy eating can take a backseat to things like meeting deadlines or attending social events. Additionally, eating habits are influenced by factors such as living arrangements (dorm vs. apartment), school culture, and exam pressures.
92
Young adults face significant challenges when it comes to healthy eating. To prioritize nutrition, they need knowledge, self-discipline, and self-control. Additionally, students must make food choices within the context of their university environment, such as dining halls, where food availability, accessibility, appeal, and prices play a role. Peer influence also heavily impacts these decisions.
