Final Flashcards
To not fial
1
Q
A Vitamin is
A
an essential, non-caloric, organic nutrient
2
Q
Fat Soluble Vitamins
A
A
D
E
K
3
Q
Antioxidant Vitamins
A
A
C
E
4
Q
What fortified foods are a good source of Vit. D
A
Milk and Breads
5
Q
The Funny thing about taking supplements
A
Majority of the people taking them are from a higher economic status and are healthy, therefore most of the people taking them do not actually need them.
6
Q
Vitamin A
A
Huge for vision
Cell replication - Immunity, Reproduction/Growth, and Epithelial Cells
IS AN ANTIOXIDANT
7
Q
Beta Carotene to Retinol ratio
A
12:1
8
Q
Beta Carotene
A
- Dark Green / deep orange vegetables
- Fortified foods
- Antioxidant
9
Q
Retinal
A
Storage form of Retinol
10
Q
Retinol
A
Best from Beef Liver
Aids in Vision and is converted into Retinoic Acid
11
Q
Retinoic Acid
A
Converted from Retinol for cell division, immunity, Growth
12
Q
Vitamin A Deficiency
A
– Night blindness
– blindness
– impaired growth
– Compromised Immune
13
Q
Vitamin A Toxicity
A
CardioVascularDisease related mortality,
reduced bone density,
liver abnormalities,
yellowing of skin
14
Q
2 Ways to take in Vitamin D
A
- inactive form made from cholesterol, then made into D3, still inactive…. In liver transformed into D3. . . . . . Transformed once [more into active form in Kidneys.
Active: Vitamin maintains Calcium / Phosphorus levels in the blood
15
Q
Factors Affecting Sun Exposure and Vitamin D Synthesis
A
Need both types of UV rays to be activated –Skin pigments –Air pollution –City living –Clothing –Geography –Time of day
16
Q
Vitamin D Deficiency
A
– Abnormal bone growth
– Malformed teeth
17
Q
Vitamin D Toxicity
A
– Elevated blood calcium
– Calcification of soft tissue
18
Q
Vitamin E
A
From Oils, Fish, and vegetables
• Antioxidant: Protect cell membranes
• 8 Forms: alpha-tocopherol is the most active form
– Absorbed by liver and the small intestine
19
Q
Vitamin E Deficiency
A
– Red blood cell breakage (Erythrocyte hemolysis)
– Premature infants -> Vitamin E transfer during the last week of pregnancy
20
Q
Vitamin E Toxicity
A
– Augments the effects of anticlotting medication (vitamin K)
– >Significantly increased the risk of prostate cancer among healthy men and CV events and death.
21
Q
Vitamin K
A
From Carrots and Broccoli
- Assists with Blood clotting proteins (Prothrombin)
- Bone Mineralization / Demineralization
- Synthesized Intestinal Bacteria
22
Q
Vitamin K Deficiency
A
RARE - since we make it
-Hemorrage over small cuts (excessive bleeding / lack of clotting)
23
Q
Vitamin K Toxicity
A
Opposes the effect of anti-clotting medication
24
Q
Enriched vs Fortified Foods
A
Enriched: Nutrients that were lost during the processing are added back
Fortified: Have nutrients added to them that don’t occur naturally
25
B-Vitamins function as ____________
Co-enzymes: that are small organic molecules that function to activate an enzyme
26
Thiamin Functions (B1)
Thiamin Pyrophosphate (active form)
– Glucose -> ATP
– Neurotransmitter Acetylcholine production
27
Thiamin Deficiency
Beri Beri - fatiugue , weight loss, edema, nerve degeneration, irregular heart beat
No Toxicity
28
Niacin to Typtophan Ratio
60mg : 1 niacin
29
Niacin Functions (B3)
Fuction: – Coenzymes: Nicotinamide Adenine Dinucleotide (NAD) -> Glycolysis, kreb cycle
– Nicotinamide adenine dinucleotide phosphate (NADP)-> synthesize fatty acid, cholesterol
30
Niacin Sources
– Enriched white flour and pastas
– Leagues, wheat bran peanuts, chicken, pork, liver
– Synthesized by our body
31
Niacin Deficiency
Pellagra, mental and physical deterioration
4D's = diarrhea, dermatitis, dementia, death ; Fatigue, depression
32
Niacin Toxicity
Niacin Flush:
| -painful flush, hives, and rash 2-3 xRDA
33
Vitamin B6 Functions
From -– Fortification: meal replacement products
– Plants/animal - hard b/c sensitive to heat
Acts as a coenzyme Pyridoxal Phosphate Homocysteine to Cysteine
-Assists B12
1. Metabolizes proteins -> energy
2. Neurotransmitters, myelin coating
3. Synthesizes hemoglobin, WBC
4. Tryptophan -> Niacin ; 60mg : 1mg
34
Vitamin B6 Deficiency
Anemia, numbness/tingling
| – Intake may change due to needs: Pregnancy, lactation, alcohol
35
Vitamin B6 Toxicity
Nerve Impairment
36
Folate Function (B9)
Synthesize DNA, Cell Division
37
Folate Deficiency
Food Sources: Greens, Beans,Fortified Foods
| Spina Bifida, Macrocytic anemia
38
Folate Toxicity
Mask symptoms of B12 deficiency
39
Vitamin B12 Functions
- contains Cobalt
- myelin sheath formation formed from methionine
- Also helps convert inactive Folate to active Folate
- protein catabolism, folate coenzyme function hemoglobin synthesis
40
What Does Vitamin B12 Absorption Require?
Intrinsic Factor from (Parietal Cells)
41
Vitamin B12 Deficiency
– Pernicious Anemia - need Intrinsic Factor - autoimmune attack on the cells
– Atrophic Gastritis - since HCl is reduced
– Vegan Diet - no animal source
42
Vitamin C Funtion
Maintaining connective tissues
Antioxidant = • Protects iron from oxidation and promotes its absorption
43
Vitamin C Deficiency
– Scurvy (rare today) (<10mg/day), bleeding gums, pinpoint hemorrhages (red spots), fatigue
44
Vitamin C Toxicity
– Interferes with insulin response to carbohydrate
| – Digestive upset, mouth ulcers, kidney stones
45
Who should be taking multivitamins
```
women in childbearing years
pregnant women
elderly people
infants or newborn
strict vegetarians
people with aids or other wasting ilnessess.
```
```
don't take them because
food "lacks nutrients"
Supplements can provide energy
can help you cope with stress
excess nutrients will produce beneficial reactions in your body
```
46
The Bottom Line of Supplements
- Canadians are more likely to suffer from overnutrition and poor lifestyle choices rather than from nutrition deficiencies
- The Truth: focus on improving eating and exercise habits
- Only take supplements when they are truly needed
47
Minerals are..
Inorganic elements needed by the body for
– Build tissues
– Form body structures (e.g. bones)
– Regulate body fluids
– Assist in body functions (e.g. metabolism)
-Serve as Co-FACTORS (whereas vitamins act as Co-Enzymes)
48
Vitamins vs Minerals
Vitamins are Organic, sensitive to heat, air, acid, light
Minerals are inorganic , it don't give af
49
Calcium Functions
* Bone structure (99% percent is stored in the bones /teeth)
* Muscle contraction
* Nerve transmission
Sources: Milk, Cheese, Fish, Legumes, Broccoli, Spinach
50
Blood Calcium Regulation
Calcitonin: Released by the thyroid gland and inhibits calcium release from bone
Parathyroid Hormone: Release by the Parathyroid Glands, Stimulates calcium release from bone, activates vitamin D, and increases calcium re-absorption by Kidneys
51
Calcium Absorption
Passive Diffusion: 25-30% absorption
| Decreases with age
52
Calcium Deficiency
- Peak bone mass is developed in the first three decades of life
- Stunted growth, Osteoporosis
53
Calcium Toxicity
kidney stone,
| tissue calcification
54
Osteoporosis
Risk: 1 in 3 women, 1 in 5 men
```
Risk Factors:
–Gender
–Age
–Race
–Family History
–Body Size
–Lifestyle
• Smoking, exercise, alcohol, diet
```
55
Case Study on Increasing Bone Density
Exercise alone is enough to increase Bone Density. Additional Calcium and Vitamin D did not enhance the Osteogenic Response
56
Sodium/Potassium Functions
– Major part of fluid and electrolyte balance
| – Essential to muscle contraction and nerve transmission
57
Water Balance
60-70% h20 is intercellular fluid
20-25% h20 is interstitial fluid (outside the cell
5-10% h20 in plasma
Recall osmotic pressure
Recall Hypertonic / Hypotonic / Isotonic solutions that result in crenation or hemolysis
– Hyponatremia (Sodium levels drop below 135μmol/L) – Ingest 10-20L in < 5hours – Healthy Kidney excrete 800ml to 1 L/hour
58
Sodium / Potassium Deficiency
Potassium: – Muscle weakness, paralysis, confusion
Sodium: -Cognitive impairment, muscular contraction problems
59
Sodium Toxicity
chronic intake can result in an increase in BP, CVD
60
Potassium Toxicity
– Muscle weakness, vomiting
| – lethal if injected into the vein
61
Iron Functions
Hcl -> Ferric Form Fe+3 -> Ferrous Form Fe +2 is a difficult additional step to do. That is why our body can absorb Iron from animal meats easier than vegetables.
Hemoglobin, Myoglobin, Energy Metabolism
62
Absorbing Iron
1. Heme(meat, fish, poultry; Meat Fish Poultry factor)
• 10-35% absorbed
2. Nonheme (plants)
• 2-20% absorbed
• Vegetarian 1.8 x the normal requirement
• Dietary factors that increase iron absorption:
• Vitamin C, MFP factor
• Factors that hinder iron absorption:
• Tea, Coffee, Calcium, Fiber
63
Iron Deficiency
The thing that sucks is that you don't display symptoms until you get to Iron Deficiency Anaemia
– Anemia
– Impaired mental and physical work performance
– Groups at Risk:
Women of childbearing age, pregnant women
Infants >6 months of age, toddlers, adolescents (Pica)
64
Iron Toxicity
– GI distress, fatigue, joint pain, organ damage
65
The Body's 3 Energy Systems
ATP-CP
- produce energy fast
- uses stored energy in muscles
- lasts 15 seconds (High VO2 Max %)
Anaerobic Glycolysis
- produces moderate amount of energy
- 30-120 seconds (Moderate VO2 Max %)
- Produces Lactate as a by-product
Oxidative Phosphorylation (aerobic metabolism)
- Produces energy over a long time but only a bit over time
- Requires oxygen to produce energy (ATP)
- Use glycogen, fat, and produce CO2 and H2O
66
ATP Production during Endurance Activities
* ↑ Exercise intensity -> ↑ CHO and ↓FAT intake %
* ↑Exercise Intensity -> ↑ Intramuscular source
Depending on type of exercise you're doing, depends on what fuel source is used.
We use fat more at rest.
67
Exercise Training Principles
* Specificity
* Overload:General adaptation syndrome (GAS)
* Progression: Frequency, Intensity, Type and Time (FITT Principle)
68
Periodization (Aerobic)
• Periodizationis planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time(Macro, Meso, Microcycles).
General Prep =
- Aerobic Development
- low training intensity but high volume
R&R (Transition phase, gives body a break(
- physiological and psychological recovery
- low training volume, low intensity
Specific Prep
- Anaerobic development, race specific pace, increased specialized training
- Lower volume, high intensity
Taper/Competition
Focus on race-specific intensity, neural muscular poer
-Lower-volume 3-8 hours/wk, high intensity
69
Recovery Nutrition (Aerobic)
• Glucose consumption after exercise enlarges glycogen stores (by 300 %)
– Consume a high-carbohydrate meal within two hours of completing exercise
– Select foods with a high GI
70
Sports Anemia
is false anemia,d/t plasma volume expansion
71
Carbohydrate Loading (Aerobic)
* Endurance events >90 minutes
* 2-3% increase in glycogen storage
* May feel “weighted down”
72
Day of Racing Event Carb Loading (Aerobic)
3-4hrs before 3-4g/kg/bw Mixed energy-yielding macronutrient meal with carbohydrate beverage
2 hrs before 1-2g/kg/bw Light meal or snack or carbohydrate beverage
1hr before 0.5-1g/kg/bw Snack or carbohydrate beverage
73
Caffeine intake for sporting events (Aerobic)
• Caffeine Intake (Ergogenic effects):
CNS stimulant
– World Anti-Doping Agency (WADA): <15 micrograms per mL in a urine sample (~10 cups
74
During an Event Carb Loading (Aerobic)
* Hydrate and rehydrate – 2L/hour of activity, but can only absorb 1L/ hour – Replenish sodium >3h (hyponatremia prevention)
* Carbohydrate intake (>1h) – consuming 0.7 g carbohydrate/kg body weight per hour – Combine glucose/fructose (2:1) to increase CHO absorption
75
Carbohydrate Rinsing
instead of drinking Gatorade, they will rinse with Gatorade instead. If you rinse your mouth with carbohydrate it will still improve performance. Tricks body into thinking were consuming CHO
76
Enhancing Fatty Acid Oxidation (Aerobic) (Low Carb Diet)
"Training Low, Competing High" - Puts body into ketosis, which produces enzymes to utilize fatty acids better. Trains in low carb state, then competes with high carb diet
• 5 days Low Card High Fat diet can change fat oxidation
• Translation to performance benefit is lacking
• Implications:
– ↓Training Intensity
– May only be applicable to Ultra endurance athletes
77
Strength vs Power
• Strength: Exert maximal Force (independent of time)
• Power: Exert maximal force in the shortest possible time interval.
(remember contraction velocity vs force)
78
Building and Repairing Muscle
1. Muscle cell damage: Release growth factors, pro inflammatory cytokines (stop muscle from inflaming)
2. GF activate satellite cells, IGF-1
-Satellite Cells : muscle STEM cells
IGF -1 Receptors : Stimulate growth
IGF 1 - insulin like growth factor
Amino Acid Transport
mTOR (Mamalian target of rapamycin
ATK (protein Kinase B)
3. BCAA (leucine, isoleucine, valine) > mTOR
- Muscle building / protein synthesis
79
Anabolic Metabolism ( Anaerobic)
build muscle
wana be nitrogen +ive
total energy
IGF1, GH, insulin, testosterone
80
Catabolic Metabolism (Anaerobic)
Hormones Cortisol,Glucagon,Adrenaline
81
Is BCAA better than Whey?
talked about anabolic window/ sugar?
Whey might be better because it also has carbs therefore the protein plus carbs helps replenish carb storage better than just protein or just carb
82
Efficiancy of Keto Diet on Body Composition during Weight Training
only difference was distribution of macronutrients
= for fat mass, a reduction was shown with keto and decreased visceral fat. But Nonketogenic diet increased lean body mass.
= Keto for trimming, but if want muscle mass then go non keto
83
Anaerobic Pre/Post Workout Nutrition
• Pre-Exercise – Carb, Protein intake recommended: > 2 hours
• Post-Workout (2h) – ~20 g high quality protein
– CHO + protein -> Glycogen – 0.8 g /kg/ h carbohydrate + 0.4 g /kg/h protein vs. 1.2 g /kg/h carbohydrate -> similar glycogen resynthesize – HIGI>LowGI ; ~30%
84
Meal Frequency and Body Composition
* > meal frequency ⍯↑body composition.
* >meal frequency ⍯↑ thermogenesis
* Hypoenergeticdieting: Protein intake more important than meal frequency
* >meal frequencyMAY help decrease hunger.
85
Creatine
-is made in kidney/liver (glycine, arginine, methionine)
• Short-term creatine supplementation -> improve maximal power/strength
• 0.3 to 0.8g/kg/day for up to 5 years -> poses no adverse health risks
• Feeding protocol: ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores.
86
Vegetarian Diet and Weight Lifting
No performance difference, however it is possible to get all essential nutrients in a vegetarian / vegan diet
87
Causes of Cardio Vascular Disease Stats
80% is Preventative
| 20% is due to Genetics
88
Cardiovascular Disease
A class of disease that affects the heart or blood vessels
– Coronary artery disease
– Heart attack
– Abnormal heart rhythms, or arrhythmias
– Heart failure
– Heart valve disease
– Congenital heart disease
89
Developement of Artherosclerosis
Fatty Streak Formation
- LDL -> Oxidized LDL Chol. - Inflammation
- Oxidized LDL Chol. -> White Blood Cells stick d/t inflammation
- Macrophages -> Foam cells
- Scar Tissue increases arterial stiffness
90
Hypertension Links to Cardiovascular Disease
* High blood pressure is leading risk factor for CVD
* Increased resistance to blood flow
* Cause vessels to weaken and rupture
* SBP >130mmHg/ DBP>80mmhg
91
Risk Factors for Heart Disease
* Age
* Family History
• Disease Factors
– Diabetes
– Hypertension
– Overweight
```
• Blood lipids
– HDL
– LDL
– Total Cholesterol
– Triglycerides
```
• Lifestyle
– Smoking
– Exercise
– Nutrition/die
92
Firmingham Risk Score
Likelihood to get CVD over 10 years
– Predictors: Age, Gender, Smoking, Total Cholesterol, HDL, SBP, Diabetes, Hypertension
PROS:
Identify areas for improvement
Likely benefits of prevention
CONS:
Only reliable for Caucasians and African Americans
No Family History either
93
DASH (dietary approaches to stop hypertension) Diet to Reduce Hypertension
Dietary Approaches to Stop Hypertension.
- Specifies nuts and legumes servings unlike the Canada Food Guide
- Limit Sweets and Red Meat
94
Effects of Fatty Acids on Cholesterol
Saturated Fatty Acids: decrease LDL receptor in the liver = increase LDL
Trans Fatty Acids: Increases LDL synthesis = Increases LDL, Decreases HDL
Omega 6 Fatty Acids: Increases LDL receptor
Eicosanoids - promote Inflammation, Blood Clotting = Deceases LDL
Omega 3 Fatty Acids: Increases VLDL in adipose
Eicosanoids - supress Inflammation, blood clotting = Decreases VLDL / LDL
95
Mediterranian Diet to Combat Hypertension
* Eligible participants were men (55 to 80 years of age) and women (60 to 80 years of age)
* a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with nuts, or a control diet.=reduced the incidence of major cardiovasc. events
96
Nutrition Therapy and Diabetes (Reading)
People with diabetes should receive nutrition counselling by a registered dietitian.
Nutrition therapy can reduce glycated hemoglobin (A1C) by 1.0% to 2.0% and, when used with other components of diabetes care, can further improve clinical and metabolic outcomes.
Reduced caloric intake to achieve and maintain a healthier body weight should be a treatment goal for people with diabetes who are overweight or obese.
The macronutrient distribution is flexible within recommended ranges and will depend on individual treatment goals and preferences.
Replacing high glycemic index carbohydrates with low glycemic index carbohydrates in mixed meals has a clinically significant benefit for glycemic control in people with type 1 and type 2 diabetes.
Intensive lifestyle interventions in people with type 2 diabetes can produce improvements in weight management, fitness, glycemic control and cardiovascular risk factors.
A variety of dietary patterns and specific foods have been shown to be of benefit in people with type 2 diabetes.
Consistency in carbohydrate intake and in spacing and regularity in meal consumption may help control blood glucose and weight.
97
Diabetes Symptoms
```
• 29% of Canadians:
Diabetes, prediabetes
• Metabolic disorders -> Glucose
• Symptoms
– frequent urination
– increased thirst
– increased hunger
• ↑ Diabetes risk certain factors
```
98
Blood Sugar Regulation
* Insulin: ↓blood glucose
* Glucagon: ↑ blood glucose
* Insulin Resistance
99
Types of Diabetes (4)
```
1) Type 1 Diabetes
• 5 to 10 % of cases
• Autoimmune disorder
2) Type 2 diabetes
• Incapable of responding to insulin
3) Gestational diabetes
• Blood sugar levels are high during pregnancy in women
4) Pre-diabetes
• A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L)
```
100
Diabetes and Cardiovascular Disease
```
Hyperglycemia -> ↓NO
• Obesity underlies many T2DM cases
• Metabolic syndrome:
– obesity, elevated BP, high
triglycerides, elevated blood
sugar, and low HDL cholesterol.
```
101
Blood Sugar Assessments
• Glucose Test
– Fasting blood sugar (FBS)
– Glucose tolerance test
– Postprandial glucose test (PC)
• A1C
– Average blood glucose over
the past 3 months.
102
What was taken into consideration in the diabetes risk assessment tool but not in the Framingham risk score?
Physical Activity Level
103
The Glycemic Response
The measurement of the elevation of blood glucose and insulin in response to a food item
• Glycemic load (GL)
– GL = GI x Carbs / 100
```
• Factors affecting glycemic index:
– Time of day of the test, body size and weight, blood volume, and metabolic rate
– Food preparation
– A food’s ripeness
– Food combinations in a meal
```
104
Sugar Alternatives
1)Sucralose (Splenda)
– 600x sweeter than sugar
– Heat Stable
– ADI: 9mg/kg (e.g. 110Ibs, 450mg), 1 packet = 12mg
```
2)Aspartame
– 200x sweeter than sugar
– Breakdown in high temperatures
– Energy: 4kcal/g
– ADI: 40 mg/kg weight
```
3) Saccharin
– 300-400x sweeter than sugar
– Heat stable
– ADI: 15 mg/kg weight
4) Ace K (Acesulfame potassium)
– 200x sweeter than sugar
– Heat, PH stable
– ADI: 15 mg/kg weight
105
Trans-Theoretical Model
-Pre-contemplation
Blissful
ignorance
No, I have no plans to do this in the next 6 months.
-Contemplation Fence sitting No, but I have been thinking about doing it within the
next 6 months
-Preparation
Getting
ready
No, but I plan to do it in the next 4 weeks (1month)
-Action Going for it Yes, I have been doing it within the past 6months
-Maintenance
Steady asshe goes
Yes, I have been doing it more than 6 months
106
Theory of Planned Behaviour
• IF a person perceives:
• The behavior is enjoyable and has good
benefits
• Their peers are also doing this behavior
• They are capable and confident in their ability
to perform this behavior
• THEN they will set an intention to perform the
behavior
107
Gain Framed vs. Loss Framed
Gain versus cost framed messaging
– Preventative health behavior ads more effective when gain framed
– Detection behavior ads more effective when loss framed
108
Central Route vs. Peripheral Route Processing (Behavior Change)
Central route processing
– Systematic processing
– Requires a person to fully understand the messaging
– Content is most important
• Peripheral route processing
– Superficial processing
– Little cognitive elaboration required
– How the message is presented is most important
(attractiveness of speaker, sound of a person’s voice,
the source is an expert, etc)
109
Preparing for pregnancy
Establish eating habits before pregnancy
• Pre-pregnancy weight -> Infant birth weight
– Underweight
– Overweight
• Fetal Programing theory
– Overnutrition /underfed fetuses -> obesity/chronic diseases
• Epigenetics: modification of gene expression
110
Prenatal Growth and Development
• Ovum: fertilization to 2 weeks
– Zygote
– Implantation
• Embryo: 2nd to 8th week
– SNS, Heart, digestive system
– Placenta formation
• Fetus: 9th week -> term (40 weeks)
– Preterm/premature (<37 weeks)
111
Critical Periods of Development
• Finite periods of intense development
• Fetal Programing theory
– Nutrients play key roles in activating/silencing genes
• Neural Tube Defect
– Anencephaly
– Spina Bifida
112
Recommended Pregnancy Weight Gain
Normal weight
– 3.5 ibs: first trimester; 1Ib/week
-25-35lbs total
• Underweight
– 5 ibs: first trimester; 1ibs/week
-28-40lbs total
• Overweight
– 2ibs: first trimester;0.7ibs/week
15-25lbs total
- Obese
- 11-20lbs total
113
Energy and Macronutrients During Pregnancy
• Energy intake
– Second trimester: +340 kcal daily
– Third trimester: +450 kcal daily
• Carbohydrate
– Ideally 175 grams or more daily
• Protein
– + 25g/day of protein at second trimester (50g/day for twins)
• Fat
– The brain depends heavily on long-chain omega-3 and omega-6 fatty acids
for its growth, function, and structure
114
Micronutrient requirements during pregnancy
```
• Synthesis of DNA and new
cells
• Bone and Connective
tissue
• Energy utilization
```
When Lactating
- Vitamin A
- Vitamin C
- Iodine
- Selenium
- Increase Water intake
- +500kcal increase
FOLATE IS SUPER IMPORTANT WHILE PREGGO
115
Common Nutrition-Related Concerns of Pregnancy
* Nausea
* Constipation and Haemorrhoids
* Heartburn
* Food Cravings/aversion
* Non-food Craving: Pica
116
Complications of Pregnancy
• Gestational Diabetes
– 3-20% of all pregnancies
– Disappears after birth
• High Blood Pressure
– Gestational Hypertension
– Pre-eclampsia
• Phenylketonuria (PKU)
– a defect in the gene that helps create the enzyme needed to break down phenylalanine
117
Canada Prenatal Nutrition Program (CPNP)
• Provides food supplementation, nutrition counselling, support, education, referral, and counselling on lifestyle issues for women who are most likely to have unhealthy babies
118
Diet or exercise, or both, for preventing excessive
| weight gain in pregnancy: Cochrane Review
* Diets: low glycaemic load, diabetic, low-calorie or low-fat diets, with or without food diaries and regular weighing.
* Exercise interventions: Low to moderate intensity aerobic exercise.
```
RESULTS:
– Maternal hypertension reduced
– Maternal excessive weight gain reduced
– May reduce caesarean deliveries.
– No clear effect preterm birth, macrosomia
```
119
Human Stages of Development
• Infancy: 0-2 years of age
– Rapid growth rate: Weight vs. length
– High metabolic rate
* Childhood: 2-9 years of age
* Adolescents: 10-18 years of age
* Growth Sprouts: Girls: Age 10; Age 12
120
Growth Charts: 0-2 years of age
Establish growth of the breastfed infant as the norm for growth
• Height, weight, head circumference
• Sex Specific
121
Growth Charts: children and Adolescents
BMI percentile: Sex specific
• > 95th percentile
– Obese
• 85th to < 95th percentile
– Overweight
• < 5th percentile
– Underweight
122
Breast Feeding
• Breast milk: Perfect nutrients, Easily digested, Protects against infection
```
• Breastfeeding:
– Helps bonding and development
– Helps delay a new pregnancy
– Protects mothers’ health
• Immune factors
```
123
Micronutrient needs of Infants
* Vitamin D
* Vitamin K
* Vitamin B12
* Iron
124
Bottle/Formula Feeding
• Prevents the transmission of drugs and disease
– Alcohol: concentration peaks 1-2 post drinking
– Nicotine: ↓breast milk
* Premature babies
* Infants allergic to milk
125
First Solid Foods for Infants
Food jags are common (preferring a single type of food)
• Snacks/Meals
– Snacks every 2-3 hours
* Fiber intake is a concern
* 20% of children and 30% of adolescents consume calories in excess of their energy needs.
126
Food Allergy, Aversion and Intolerance
```
• Food allergy
– Prevalence: 3 to 5 % of children
– Immune response to antigen
• Food intolerance
• Food aversion
```
127
Nutrient and health Concerns in Children
* Dental Caries
* Diet and Hyperactivity
* Lead Toxicity
* Childhood Obesity
128
Nutrient Needs for Adolescents
• Calcium
– Essential for achieving maximum peak bone mass
– 70% of girls (9-13yrs) and 30% of boys (14-18 yrs) are not meeting their requirements from foods
• Iron
– 12% of adolescent girls are not
meeting their iron requirement.
– Needs increase for teenage girls and boys but for different reasons
129
Nutrient and health Concerns in Adolescents
```
Vegetarian Diets
• Eating for Appearance and Performance
– Eating Disorders
• Oral Contraceptive Use
• Tobacco, Alcohol, Drug use
```
130
Microbes and Food Safety
```
• Pathogens in food
– Bacteria
– Parasites
– Prions
• Intoxication: toxin
```
131
E.coli 0157
Sources:
Undercooked Beef, Unpasteurized milk, juices, raw produce, contaminated water, human contact
Onset: 1-8 days
Symptoms: bloody diarrhea, vomiting, kidney failure
Prevention: Cook Ground Beef, avoid unpasteurized milk, use sanitary food - handling methods, boil water
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Food Safety from Farm to Table
most likely contaminated in the processing stage
-helps find, correct, and prevent hazards throughout the production process
- 7 Principles: Hazard analysis, identify critical control points, identify critical limits for each control points, establish monitoring procedures for critical control points actions, verification procedures, record keeping = purpose is to identify critical control points
133
Food Safety in the Kitchen - Which foods are most likely to cause illness
Raw and Uncooked Poultry
Honey
Pork
= Foods that are high in moisture and nutrients, chopped or ground are especially favorable hosts
134
The 4 Keepers to food safety in the kitchen
```
Remember these four “keepers”:
– Keep hot food hot
– Keep cold food cold
– Keep raw foods separate
– Keep your hands and the kitchen clean
```
135
How long should you wash your hands for?
Happy Birthday Twice
136
Food Processing: Thermal
1. Pasteurization: (usually for liquids)
– Batch pasteurizer
– Continuous flow pasteurizer (hightemperature-short-time: HTST)
2. Blanching: Boiling (temp - 95 C) water sprayed onto fruits and veggies
3. Sterilization: 100> C for a period time.
Reduces nutritional value
137
Food Processing: Non-thermal
1. Modified atmospheric packaging (MAP)
• Slows enzymatic breakdown of vitamins
2. High Pressure Processing (HPP)
• 6000x sea level pressure
• disrupt microorganisms' membranes (not viruses)
• E.g. deli-meats, juices. No HPP on fresh produce
3. Pulsed light Processing
• Uses white light (UV, infrared, visible light).
• Kills pathogens by disrupting the DNA.
• Disinfect food contact surfaces.
138
Canned Vs Frozen Food
```
• Canning:
– Heat/pressure
– Adv: Long shelf life
– Dis: B1(Thiamin)=heat sensitive
B2 (riboflavin) =stable to heat, but it is sensitive to light Vitamin C = heat sensitive
• Freezing:
– Slow bacterial reproduction
– Adv: Similar nutrients as fresh foods
– Dis: Storage • Frozen veg: 8-10 months
```
```
• Frozen uncooked meat:
1 year
• Frozen ground meat:
4 months
• Frozen cooked meat:
3 months
```
139
Food Production and Sustainability (%'s)
* Food production (40% land)
* 50% of the sustainable earth’s fresh water is used
* Agriculture alone accounts for 85% of global consumptive use.
140
Conventional vs Organic Farming
Conventional Farming:
– Use of synthetic chemical fertilizers, pesticides, genetically modified organisms, heavy irrigation, concentrated monoculture production.
Certified organic foods
1. Protect the environment
2. Maintain long-term soil fertility
3. Maintain biological diversity
4. Recycle and maintain resources to the greatest extent possible
5. Provide attentive care to livestock
141
Organic Farming
```
• Certified organic farms:
~2%total farms
– 46%organic food àt supermarkets.
• Nutrition Composition
• higher in: phosphorus, phytochemicals
• lower in: nitrogen
• Pesticide Residues: ~ 25%
```
142
Organic Foods –Yield & Environment
* 5-35% lower in Yield than conventional farming
| * 30% higher species richness 1 – 16% showed a negative effect of organic farming
143
Moving toward solutions
• Individual Responsibility
– Food Choices (Beef vs. Chicken)
– Part-time vegetarian
• Policy & Technology
