Water
- Most essential nutrient
- 50-70% of body weight is fluid
- Intracellular fluid = fluid within the cells
- Extracellular fluid = fluid outside the cells
Functions of Water
Solvent- allows the body to mix nutrients
Helps remove toxins
Cushion-Amniotic fluid for baby/fetus
coolant-Cool the body down
Temperature Regulation
When you're overheated... -Body perspires -Sweat evaporates through pores -Heat energy is removed from the skin -Body is cooled 105 degrees can be delady
Fluid Recommendations
1ml/kcal
individualzied 1ml/kcals=2200 ml (~9cups)
1cup=240 ml
recommendationtions: 9 cups/day for females and 13 cups//day for males as a starting point
Increased fluid needs
-Hot humid weather conditions
-Excserise
-Diet /high protein diet-nitrogen needs to excrete via urea
-Alcoholic diet/diurectic=increased urine production
-High fiber diet
Illness vomiting, fever, diarrhea
Water Loss
- Urine: greatest amount of water loss
- Stool: diarrhea (increased losses)
- Perspiration: exercise and heat increases loss
- Exhaled air
Dehydration
-Thirst = early dehydration
- Urine color: dark urine, low volume (urine should be a pale yellow)
- –1 lb loss = 2 cups fluid
- Symptoms: headache, dry mouth, dark urine
- Advanced dehydration: muscle spasm, sunken eyes, delirium, death
Minerals
Major minerals
require > 100mg/day
Exanples: calcium ,phosphotus
Trace minerlas
Require <100mg/day
Examples Iron,zinc
Sodium
Sodium
Found as sodium chloride (table salt)
40% sodium
60% chloride
1tsp of slat=2,400mg sodium
Functions of Sodium
water balance- water follows sodium
Nreve transmission=require sodium
Muscle contraction
Deficiency Symptoms of sodium
muscle cramps shock nausea and vomiting coma dizziness
People who are eating less than 500mg a day
Low sodium diet
Excessive amounts pf sweating=athlete
persistent vomiting/diaherra
Hypertension
Blood Pressure
Systolic-Herat contracting
Diatolic - in between heartbeats
Normal <120/80
High Blood Pressure >140/90
Hypertension pt2
50 million Americans suffer from this
- SILENT KILLER; very few, vague symptoms
- Increased risk of heart attack, stroke, and kidney disease
Hypertension Risk
- age -50 and up
sodium intake
obesity
family history
physical inactivity
Hypertension Treatment
<1500mg/day
weight loss
exercise
1-2 glasses a day
Hypertension diet (Dash)
high calcium high potassium high fruits and veggies high in fiber low in fat low in sodium
DASH Diet
- Dietary Approaches to Stop Hypertension
- Increase intake of fruit, vegetables, nuts, whole grains, fish, and low fat dairy products
- Limit intake of red meat, high fat dairy products, and lower sodium intake
Hypertension
70% of sodium in diet found in:
Fast food
Processed foods
Average =6,000mg
Current Recommendations for Sodium Intake
- Current recommendations = <2,300 mg/day
- Anyone over 51 years old, African Americans, and those that have hypertension, diabetes, or chronic kidney disease should consume <1,500 mg
High Sodium Foods
-Foods prepared in brine(Pickels,sauerkraut,olives)
- Salted or smoked meats(bacon,sausage,delimeats)
- Salted or smoked fish(Smoked salmon,anchovies
-Most fast food and processed foods
- Condiments
- Cheese
- Canned foods
Iron- Most common worldwide leading nutrient diffeniccy
Most iron is in two proteins:
- Hemoglobin: iron containing protein in Red blood cells
- Myoglobin (muscles): carries and stores oxygen for the muscles
-Poor perganacy outcomes and imapred physical and cognitive development
Iron Deficiency
Caused by…
- Poor iron intake
- Blood loss (ulcers)
- Pregancy =increased iron needs, growth and develpoment ,
At-Risk Groups for Iron Deficiency
- Women of childbearing age (monthly blood loss)
- Children: high growth rate, poor intake
Iron Deficiency Anemia
- Small, pale, red blood cells
- Symptoms: tired, paleness, rapid heart rate
- Children: brain damage, developmental delays
- Pica- Not everyone with pica would have anmaia
Pica
- Regular consumption of non-food items: ice, clay, stones, cigarette butts, tire inner tubes
- Groups at-risk: children, pregnant women, those in rural areas, family history, rarely occurs in men
- Complications: intestinal blockages, bacterial infections, parasites, tooth damage
- Some women think that it relieves nausea in pregnancy
Difeiecncy of essential nuterient- Pica common iron deficiency
Misconceptions-uneducated
The body cannot digest (pica) bacterial infections blockage parasites damage to teeth.
IRON RDA
Men =10 mg/day
Women=15mg/day
Iron Toxicity
1 cause of fatal poisoning in children <3 years of age(often form supplement)
High levels hard to excrete
Heme Iron
- A form that is better absorbed (meat)
- FOUND IN MEAT
Non-Heme Iron
- Plant Iron: not absorbed as well as heme iron
- Beans, cereal, dried fruit, nuts
Factors that Affect Iron Absorption
- Fiber can decrease iron absorption
- Vitamin C can increase iron absorption (tomato sauce with meat)
Calcium
- The most abundant mineral in the body
- 99% stored in bones and teeth
- 1% of blood is used for:
a. Muscle contraction, nerve impulse, blood clotting
b. If low blood levels, calcium is taken from the bones.
The skeleton serves as a bank from which the blood can borrow and return calcium as needed
Bone Formation
- Bone cells:
a. OsteoClasts:(Chew) cells that break down bone
b. OsteoBlasts: cells that build bone
-Remodeling: bones continually breaking down and rebuilding throughout lifetime
Bone Formation
Children Osteoblasts> Osteoclast
Building Bone
Age 30 peak bone mass achieved
Age 30-40 Osteoblast=Osteoclast
Maintaining bone mass in the 30s and 40s
>45: Osteoclasts> Osteoblasts
Osteoporosis
- By age 70, you can lose 30-40% of your bone mass
- 1/4 women develop Osteoporosis
- 1/8 men develop osteoporosis
Osteoporosis fractures
-SILENT DISEASE until fractures occur
- Excessive bone loss
- –Increased risk of fractures
- –Common fracture sites: wrist, spine (Dowager’s hump), hip
Bone Health Assessment: DXA
- Dual-energy X-ray absorptiometry
- 20-30 minute whole body scan
-DXA measurement generates T score:
—Normal bone density is 0 to -1 T score
—Low bone mineral density is -1 to -2.4 T score
—Osteoporosis is -2.5 or lower T score
Osteoporosis Risk Factors
-Females have less bone density
Menopause/Males: lower estrogen = lower calcium absorption
- Alcohol intake: increases calcium excretion
- Poor vitamin D status
–Genetics
- Underweight: carrying extra weight can help to build stronger bones
- High protein intake
- High phosphorus intake
- High sodium intake
Prevention of Osteoporosis
- Adequate calcium and Vitamin D intake
- Weight-bearing exercise: walking, lifting weights, etc.
- No smoking
- Moderate alcohol intake
- Treatment: medications that inhibit osteoclast activities
- –Side effects: ulcers, swallowing difficulties
Calcium Sources
- Milk and dairy products
- Kale, broccoli, bok choy
- Fortified products: OJ, waffles, cereal
- Beans
