Final Flashcards
(386 cards)
1
Q
What are 3 weight loss strategies? (Behaviours and attitudes)
A
1) cognitive skills
— problem solving
— replacing negative thoughts
2) personal attitude
— understand personal relationship with food
— sound emotional health
3) social support
2
Q
What does reaching a plateau mean in terms of weight loss
A
It is the body readjusting to new weight, it is not failure
3
Q
To keep the weight off, what must an overweight/obese individual do
A
Eat less and move more than someone else at that weight
4
Q
True or false: it takes more effort to prevent weight regain than to prevent weight gain
A
TRUE
5
Q
Capacity to make large scale changes to promote healthy behaviours is largely dependant on _______?
A
Political will
6
Q
What three environments are more controversial national policies, give examples of each
A
— physical environment, e.g. protection of natural resources, and agricultural policies
— economic environment, e.g. social inequities and distribution of income
— consumer environment, e.g. protect consumers, and advertising restrictions
7
Q
In terms of fat cell development, which is larger? Energy in or energy out
A
Energy in is greater than energy out
8
Q
Where is energy stored in terms of fat cell development
A
In fat cells of adipose tissue
9
Q
How is body fat reflected?
A
In the number of size and fat cells.
10
Q
What happens when enlargement of the fat cells becomes to much for adipose tissue
A
Fat may accumulate in other areas of the body (e.g. visceral compartment)
11
Q
What does an accumulation of the visceral compartment lead to
A
Metabolic disturbances such as insulin resistance and inflammation
12
Q
What happens when energy out is greater than energy in in terms of fat cell development
A
— Fat cell size decreases; no change in number of fat cells
— ectopic fat likely decreased initially
13
Q
During fat cell metabolism, what activity does LPL do?
A
— weight loss increases activity
— higher in obese people
— gender dependent
14
Q
What is the relationship of fat oxidation and obese individuals
A
Fat oxidation is lower in obese individuals
15
Q
Describe the set-point theory
A
- body likes to maintain homeostasis
- during weight gain, the body increases metabolism to burn excess calories
- during weight less, the body will store more fuel to prevent fat stores from decreasing
16
Q
_______ may determine predisposition to obesity
A
Genetics
17
Q
What can minimize the genetic influence on body weight
A
Physical activity
18
Q
What is the obesity gene in adipose tissue
A
Leptin
19
Q
What does leptin do
A
HORMONE
- maintains homeostasis
- suppresses appetite
- increases energy expenditure
- when obese people lose weight, their leptin levels drop, and they feel more hungry
20
Q
What is leptin resistance
A
- levels increase with BMI
- fails to suppress appetite or enhance energy expenditure
- excessive fructose consumption introduces leptin resistance and accelerate fat storage
21
Q
What is ghrelin
A
- a protein synthesized in the stomach
- acts as a hormone
- stimulates appetite
- increases after weight loss
22
Q
What affect does lack of sleep have on ghrelin and leptin
A
Lack of sleep increases ghrelin and decreases leptin
23
Q
What is peptide YY
A
- protein produced in the GI tract after a meal
- decreases appetite
- obese people have lower levels when fasting and have less released after a meal than non-obese
24
Q
Describe physical inactivity
A
Requires little energy beyond RMR
Watching tv influences food choices and snacking
25
What are the physical activity recomendations to prevent weight gain, and for health canada
To prevent weight gain - 60 minutes per DAY
| For health canada - 150 minutes per WEEK
26
What is food?
- essential for life
- symbol of culture
- ritual object
- product to be purchased
- can cause pleasure
- cause guilt and shame
27
What are some of the physiological influences of food
Sight, smell, sound, texture
28
What prompts us to eat
Hunger
29
What sends signals to eat or to feel full?
The hypothalamus
30
Humans are born with unlearned preferences for _____ taste and rejecting ____ and _____
Sweet, sour, bitter
31
What is anorexia of aging
Reduced smell and taste of food
32
Explain what is meant by “food preference and acceptance is a learned behaviour”
- finish your plate, meat and potatoes
- dessert with dinner
- positive and negative associations
33
Name two ways of social conditioning in terms of food
Food role models and peers
Food as a reward or punishment
- you can have dessert if you eat your broccoli
34
What are some non-nutritional elements of perceptions of healthy eating
Freshness
Organic
Unprocessed
Home-made
35
What is considered “environment”
All circumstances that we encourager daily
36
What are some social and cultural cues that may lead to weight gain
```
Birthday parties
Holidays
Sleepovers
Movie theatres
Baseball games
```
37
What is the most important barrier to healthy eating
Poverty
38
What is the poverty obesity paradox
- food insecurity leads to both under or over nutrition.
| - because of this it is possible to be undernourished and obese
39
What is organized tricking
- food marketing
| - advertising
40
What is the key to weight loss success
Motivation
41
When is weight loss recommended for overweight or obese individuals
- when a life threatening disease is present
| - two or more risk factors for disease exist
42
Willpower is a _______ _________
Fixed commodity
43
What are some of the social consequences of obesity
- discrimination
- judgement
- laziness
44
What is the psychological problem circle for overweight individuals
I am fat and unhappy
I want to be happy
If i lose weight i will be happy
I try too hard to reach an unrealistic goal
I lose a little weight but then regain it
45
What are 3 aggressive treatment of obesity
- Drugs
- gastric bypass
- attaching jejunum to the stomach, by passing most of the stomach. Malabsorption and low failure rate. 30-60ml
- gastric sleeve
- portion of stomach, top to bottom is removed. 100-150ml. Performed laparoscopically
46
What are the three things to do if you want to lose weight and keep it off
1. Food record
2. Walk 150 minutes every week
3. Self weigh periodically
47
What are the guidelines for reasonable goals for weight loss
- small changes
- modest weight loss (5-10%) per 6 months
- incorporation of healthy eating ad physical activity into daily living
48
What are some weight loss strategies for eating plans
- realistic energy intake
- emphasize nutritional adequacy
- eat small portions
- water
49
What percent of the body is water
60%
50
In lean tissue, what fraction of weight is water
3/4
51
In fat tissue what fraction of weight is water
<1/4
52
What groups have the lowest proportion of water
Females, obese, elderly
53
What are the functions of water
- carries nutrients and waste products
- lubricant
- solvent
- hypothalamus
- structure
54
Water intake is controlled by _____
Hypothalamus
55
What are the symptoms of dehydration and water intoxication
Dehydration: thirst, weakness, exhaustion, delirium
| Water intoxication: confusion, convulsions, death, hyonatremia
56
Name the sources of water from highest to lowest
Liquids
Foods
Metabolic water
57
Name the losses of water from highest to lowest
Kidneys
Skin
Lungs
GI tract
58
What fraction of water is inside and outside cells
Inside cells: 2/3
| Outside cells: 1/3
59
What are the electrolytes inside the cell
Potassium phosphorus
60
What electrolytes are outside the cell
Na cl
61
What regulates fluid movement
Proteins
62
How to proteins regulate fluid movement
Attract water
| Transport proteins: sodium potassium
63
Where does regulation of fluid and electrolyte balance occur
- GI tract
| - kidneys
64
What are some causes of electrolyte imbalances
- prolonged vomiting or diarrhea
- heavy sweating
- burns/wounds
- medications
65
Fluids and electrolytes help maintain ____
PH
66
What is pH buffered by
Blood
Kidneys
Lungs
67
What are the roles of sodium in the body
- fluid balance
- acid-base balance
- nerve transmission
- muscle contraction
68
What are two food additives used to prolong shelf life
Salt and sugar
69
What can sodium cause if UL is crossed
High blood pressure
| Hypertension
70
What diet is recommended for sodium control
DASH
71
What symptoms are due to sodium deficiency
Vomiting, heavy sweating, diarrhea, hyponatremia
| - rare
72
Chloride is involved in ____________
Fluid and electrolyte balance
73
What is chloride associated with
Sodium outside the cell and potassium inside the cells
| — moves passively through membrane channels
74
What is potassium
A cation found inside cells
75
What are the roles of potassium in the body
- fluid and electrolyte balance
- nerve transmission and muscle contraction
- steady heartbeat
- sodium and potassium trade places
76
What is the UL for potassium
There is no UL
77
What is the 2nd most abundant mineral in the body
Phosphorus
78
Where is the majority of phosphorus in the body
85% in the bones
79
What are the roles of phosphorus
- part of DNA or RNA
- lipid bilayer and lipoproteins
- ATP
- regulates enzymes
80
What are heat cramps
Subtle twitches to painful spasms
Excessive loss of water and sodium
Strenuous activity in hot environments
81
What is heat exhaustion
Result of exertional activities in a hot environment
| Increased body heat, less water
82
What are the symptoms of heat illnesses
```
Headache
Nausea
Vertigo
Weakness
Rapid breathing
Thirst
Loss of consciousness
```
83
What is heat stroke
- serious
- sweating stops
- body temp increases
- hyperventilation, confusion, death
84
What is the term for water intoxication
Hyper hydration
85
Why is thirst a poor indication of hydration status
- some people don’t feel thirsty
| - some people forget
86
What is the role of an antioxidant
To protect cells from oxidative damage
87
Vitamins eliminate what
Free radicals
88
Minerals act as ______ for enzymes
Cofactors
89
Antioxidants ______ free radicals
Neutralize free radicals
90
Where are Epithelial cells found inside and outside of the body
- outside (skin)
| - inside (mucous membranes)
91
What is the job of vitamin A in the body
- promotes skin differentiation of epithelial and goblet cells
- protects skin from sun damage and integrity of mucous membranes
92
What is the job of vitamin A in preproduction and growth
- sperm development in men
- fetal development in women
- bone remodelling
- failure of growth in children
93
Describe vitamin A deficiency
- Can take 1-2 years
- night blindness
- lack of rhodopsin
- inability to recover from changes in light
- xerophthalmia (total blindness)
- drying and softening of cornea
- keratinization
94
What are the consequences of vitamin A toxicity
Birth defects
| Bone defects
95
What happens during vitamin A toxicity
Binding proteins become swamped
| Free vitamin A causes damage
96
What foods are high in vitamin A
```
Broccoli
Carrots
Tomatoes
Milk
Soy
Egg
Beef liver
```
97
What vitamin is the primary defender against free radicals
Vitamin E
98
What is the job of vitamin E in terms of antioxidants
Prevents free radicals from producing more free radicals
99
Which vitamin lowers the risk of CVD
Vitamin E: it oxidizes LDL
100
What happens in vitamin E deficiency
Fat malabsorption
Red blood cells break open
- erythrocyte hemolysis in premies
101
What is the primary source of vitamin E
Vegetable oils
102
What is the role of vitamin c as an antioxidant in the body
Gives up electron to stop free radical damage
| Enhances iron absorption
103
When stressed, where is vitamin c secreted from
Adrenal glands
104
Excess vitamin C is secreted by the ___
Kidneys
105
Who needs more vitamin C
Smokers
106
What is the name of a vitamin C deficiency disease
Scurvy
107
What symptoms arise due to vitamin C deficiency
Inadequate collagen, wound healing ceases, teeth become loose, skin becomes dry, rough and scaly
108
What symptoms arise from vitamin C toxicity
GI disease, diarrhea, iron overload
109
What foods are high in vitamin C
```
Broccoli
Tomato
Blueberries
Kiwi
Citrus
```
110
Which vitamin is associated with heart disease and cancer?
Selenium
111
Which element is selenium similar to
Sulphur
112
Which vitamins work synergistically
Vitamin E and selenium
Vitamin E and A
Vitamin E and C
113
What are two lines of defence against free radicals
Antioxidant enzyme defence system
| Antioxidant nutrients, including photochemicals
114
What disease is inversely related to vegetable intake
Cancer
115
Oxidation of LDL leads to
Atherosclerosis
116
The major role of vitamin A is
Vision
117
What are bones composed of
65% mineral crystals
| 35% organic substances
118
What are the two types of bone tissue and how much of each is the bone made up of
Cortical: dense, outer walls 80%
Trabecular: lacy, spongy 20%
119
What are the functions of bone health, structurally and metabolically
- physical support
- protection
- muscles attached to bones
- storage reservoir for minerals
120
What years does bone growth occur
Conception to 14 years for girls, 17 years for boys
121
As we age, what is greater, osteoclasts or osteoblasts
Osteoclasts > osteoblasts
122
What age is peak bone mass
From 14-30
123
Bone loss occurs from the ages?
30+
124
What is resorption
Surface of the bones are broken down
125
What are osteoclasts
Cells that erode the surface of bones
126
What are osteoblasts
From new bones
127
What is the most abundant mineral in the body
Calcium
128
Where is calcium found in the body
99% in bones, 1% in fluids
129
What is DEXA
Dual energy x ray absorptiometry
130
What happens when a high calcium level is achieved
- thyroid gland releases calcitonin
- calcitonin functions to
- prevent calcium reabsorption from kidneys.
- limit calcium absorption from intestines
- inhibit osteoclasts from breaking down bone
131
What happens to the body when low calcium level
- Parathyroid hormone is released
- PTH stimulates activation if vitamin D
- PTH and vitamin D cause
- kidneys to retain more calcium
- osteoclasts to break down bone and release calcium
- stimulation of calcium absorption from intestines
132
What is bioavailability
The degree to which a nutrient is absorbed and used
133
What percentages of calcium absorption are at each stage in life
Adults: 30%
Pregnancy: 50%
Children: 50-60%
134
What are some factors that enhance calcium absorption
Stomach acid and vitamin D
135
What are some factors that inhibit vitamin c absorption
```
Lack of enhancers
High phosphorus
Phytates
Oxalates
Fibre
```
136
Calcium deficiency leads to?
Low bone mineral density (BMD)
- peak BMD is at 20 years
Osteoporosis
- 1/4 women and 1/8 men over 50 years
137
True or false: blood calcium level directly reflects calcium status
FALSE: blood calcium level does not reflect calcium status
138
What foods are high in calcium
Milk
Cheese
Kefir
Tofu
139
True or false: green veggies and cauliflower absorb MORE calcium than milk and tofu
TRUE
140
What happens if you consume too much calcium
- excreted from the body
| - supplementation can lead to mineral imbalances
141
What is hypercalemia
High blood calcium caused by cancer and overproduction of PTH
142
What is PTH
Parathyroid hormone
143
What is hypocalcemia
Low blood calcium, can be caused by kinder disease or overproduction of parathyroid hormone (PTH)
144
Which sex consumes less calcium daily
Females
145
Where is excess vitamin D stored
The liver and fat tissue
146
Is vitamin D fat soluble?
Yes
147
How is vitamin D synthesized
UV light from the sun
148
Why is vitamin D a hormone?
Is is synthesized in one location and acts in another location
149
What happens when blood calcium rises
- calcitonin inhibits the activation of vitamin D
- calcitonin prevents calcium reabsorption in the kidneys
- calcitonin limits the calcium absorption in the intestines
- calcitonin inhibits osteoclasts cells from breaking down bone preventing the release of calcium
150
What happens when blood calcium falls
- PTH stimulates the activation of vitamin D
- vitamin D and PTH stimulate calcium reabsorption in the kidneys
- vitamin D enhances calcium absorption in the intestines
- vitamin D and PTH stimulate osteoclasts cells to break down bone releasing calcium into the blood
151
Describe what happens when vitamin D is absorbed into the body
Skin: 7-dehydrocholesterol + UV light from the sun
Heat from the body: previtamin D —-> vitamin D3 (calciol)
In the liver: calcidiol
In the kidneys: calcitriol
152
what is the sun exposure recomendation
5-10 minutes 3x/week
| - skin cancer risk increases
153
Who is usually insuffient with vitamin D
- dark skin
- breastfeeding
- fat malabsorption
154
What months can Canadians NOT rely on sun exposure for vitamin D
October - April
155
Low calcium binding protein = ?
Calcium deficiency
156
What is Rickets
Growth retardation
Bowed legs
Beaded ribs
157
Vitamin D toxicity results in what?
Hypercalcemia
158
What are the functions of phosphorus
- mineral composition of bone
- proper fluid balance
- component of ATP, DNA, and membranes
159
Phosphorus combined with calcium is what and what is it used for
Hydroxyapatite: to strengthen bones
160
Where is phosphorus found in food
Mostly proteins
161
How much of our bodies’ magnesium is found in bones
50-60%
162
What does magnesium do
- reservoir for blood
- energy metabolism
- immune system
- blood clotting
- muscle contraction
163
The higher the hard water the ______
Lower rates of heart disease
164
What happens with a magnesium deficiency
Vessel wall constriction
165
What foods are high in magnesium
Broccoli
Tomato
Tofu
Spinach
166
What is hypomagnesemia
Low magnesium: can result in low blood calcium and osteoporosis
167
Where is most of the body’s fluoride stored?
In the teeth
168
Why do we put fluoride in the water
- replaces OH to make fluroapatite
| - bones are stronger and teeth more resistant to decay
169
What is the AI range for fluoride
1-4mg/day
170
What is fluorosis
Consumption of too much fluoride leading to staining and pitting of teeth
171
What is the job of vitamin K
Blood clotting
Metabolizes osteocalcin
Binding calcium to bone
Anti-coagulation: prothrombin synthesis
172
Where is vitamin K stored
Stored in the liver
173
What are some sources of vitamin K
GI bacteria
Green veggies
Veggie oils
174
Explain what osteoporosis is
- apparent in later years
- unaware of bone loss until a fracture occurs
- hip fracture is most common
- lower trend in canada
175
What are some non modifiable risk factors for women for osteoporosis
Old age
Small frame
Maternal history
Estrogen deficiency
176
What are some modifiable risk factors for osteoporosis
Sedentary lifestyle
Diet intakes with calcium and vitamin D
Smoking and drinking
Low BMI
177
What is the second strongest predictor of bone loss
Gender and hormones
178
Risk for bone loss is higher in which gender, and why
Women:
Lower bone mineral density
Loss of estrogen
Amenorrhea or low body weight
179
Calcium intake increases ________ ________
Calcium excretion
180
Is vitamin K fat soluble?
Yes
181
What is vitamin K used for
Bone health
| Coenzyme for synthesis fo proteins involved in blood clotting
182
What are the roles of iron in the body
Oxidation-reduction reactions
Electron carriers in the ETC
Part of hemoglobin and myoglobin
183
What are the two types of iron in the body
Ferrous and ferric (++ and +++ respectively)
184
What are two enhancers of iron
Meat factor protein (MFP)
| Vitamin C
185
Where are 4 inhibitors that affect iron absorption
- phytates
- veg proteins
- calcium
- polyphenols
186
What is the transport protein for iron
Transferrin
187
Where is excess iron bound to?
To ferritin in the liver
188
_______ stores iron at high levels
Hemosiderin
189
What does hemosiderin do
Stores iron at high levels
Releases iron slowly
Protects body against free-iron damage
190
How long does the average blood cell live for
4 months
191
Describe iron transport
- spleen and liver remove red blood cells, take them apart, and prepare the degradation products for excretion and recycling
- iron is salvaged, transferred to transferrin, and travels back to the bone marrow to be reused for red blood cell synthesis
192
Where do losses of iron occur
Though the GI tract
| Through blood loss
193
What is iron balance in the blood regulated by
Hepcidin: a peptide hormone produced by liver
194
What is the most coming nutrient deficiency worldwide
Iron
195
What are the most vulnerable stages of life for iron deficiency
Growing years
| Child bearing years/pregnancy
196
What are the three stages of iron deficiency
1) stores decline and causes low ferritin
2) transport of iron is affected. High transferrin with low serum iron = deficiency
3) body is unable to make hemoglobin
197
What is microcytic anemia
Iron-deficiency anemia
- small RBCs do not carry enough hemoglobin, and O2
- over time, these replace healthy cells
- fatigue, pale skin, impaired work, depressed immune function, impaired memory
198
What is macrovytic anemia
Pernicious anemia
- most common cause is lack of intrinsic factor or guidelines in gastric acid production
- pale skin, reduced energy, fatigue, neurological symptoms
199
What is hemochromatosis
Iron toxicity
- common genetic condition
- unneeded iron is absorbed
- apathy, lethargy, fatigue
- leads to tissue damage and infections
200
What is a vitamin that enhances iron
Vitamin C
201
What is iron contamination from
Iron cookware
202
What cells is zinc found in
All cells
203
What is the role of zinc
```
Metalloenzymes
Protects cell membranes from damage
Immune function
Blood clotting
Wound healing sperm production
```
204
High zinc status = ______
Less absorption
205
How is zinc metabolized
- enters the intestinal cell
- stored as metallothionein OR transported to the pancreas
- enteropancreatic circulation of zinc
206
What are the symptoms of zinc deficiency
Poor physical growth
Poor cognitive growth
Impaired immunity
Poor wound healing
207
How are copper and iron related
Involved in enzyme that converts ferrous to ferric allowing iron to bind to transferrin
208
What are two deficiencies of copper
Menkes
| Wilsons
209
What are sources of copper
```
Legumes
Whole grains
Nuts
Shellfish
Hard water
```
210
Nickel is a _____ for _____
Cofactor for enzymes
211
What are two trace minerals in bone health
Silicon and vanadium
212
_______ as part of vitamin B12
Cobalt
213
_______ in bone health, brain activity, and immunity
Boron
214
What are some contaminant minerals
Heavy metals
215
Define physical activity
State of being that is created by the interaction between nutrition and physical activity
216
What are 4 kinds of physical fitness
- cardio
- musculoskeletal
- flexibility
- body composition
217
What does sedentary mean
Opposite of physical activity
218
What is physical activity
Any muscle movement that increases energy expenditure
219
What is leisure time physical activity
Any activity unreleased to a person’s occupation
220
Describe the levels of physical activity
Light: able to sing
Moderate: able to talk
Vigorous: conversation is broken
221
What are the CSEP guidelines for physical fitness
```
Cardio: 150 min/week
Moderate/vigorous
In bouts of 10 minutes
Resistance: 2 days per week
8-12 reps
```
222
How is conditioning achieved
Training
223
What is the overload principle
Frequency
Intensity
Time of active
224
Describe a sound fitness program
- stretching and calisthenics
- helps prevent injuries
- may reduce muscle soreness
- 5-10 minutes
225
What is hypertrophy
Worked muscles (increase in size and strength)
226
What is atrophy
Unused atrophy (decrease in size and strength)
227
______ is the best strategy
Variety
228
What does cardiorespiratory endurance enhance?
Oxygen delivery and waste removal (VO2 max)
The health of the heart and circulatory system
229
Cardioresiratory conditioning involves:
1) increase cardiac output
2) increase blood volume per heartbeat
3) lower resting pulse
4) higher breathing efficiency
5) improved circulation
6) lower blood pressure
230
What is ATP
- present in small amounts in muscle
- instant energy (1-3 second)
- splits anaerobically
231
What is creative phosphate
- high energy phosphate
| - splits anaerobically
232
How many glucose molecules does aerobic metabolism produce
36-38 molecules of ATP
233
What is the product of anaerobic metabolism
Lactic acid
234
_________ can be metabolized to generate ATP
Triglycerides
235
When can triglycerides be metabolized to generate ATP
- aerobic
- low intensity exercise
- long duration
- very abundant
- provides 2 times more energy per gram as carbs
236
When are carbs used to generate ATP
High intensity
| Glucose
237
Glycogen is found where? And where is it released
Liver —->glucose into the bloodstream
238
________ amount of glycogen available
Limited
239
Availability of glycogen is dependant on?
- stores
- duration
- intensity
240
Briefly describe the cori cycle
Pyruvate (limited O2)
——> lactate (muscles) ——>
Glucose (liver)
241
How long does it take to deplete glucose during strenuous activity
2+ hours
242
What is the result of depletion of glucose
Nervous system function halt
243
How can you avoid glucose exhaustion:
1) eat high CHO
2) ingest glucose during activity
3) eat CHO after activity
4) train muscles
244
What is carb loading
- altering exercise duration and carb intake to maximize amount of muscle glycogen
- good for marathoners
- causes GI stress
- start 6 days before event
245
When are fat stores important in terms of exercise
Long, less intense exercise
246
True or false: most inactive people and athletes consume more than adequate protein
TRUE
247
Which individuals do not consume enough protein
Low energy intake
Vegetarians
Young athletes
248
Food sources of protein
```
Lean meats
Fish
Eggs
Legumes
Soy
```
249
What is sports anemia
Not an iron deficiency anemia
- loss of old blood cells
- expansion of blood volume
- unaltered O2 carrying capacity
250
What vitamin is a concern for vegans
B12
251
Calcium and vitamin D are nutrients of concern because?
- Canadian women not meeting needs
- increased risk of bone fractures
- female athlete triad
252
Dehydration reduces ______ _______
Muscle performance
253
How does the body cool itself
Sweating
254
What are ways to prevent heat stroke
- drink fluids
- rest in the shade
- wear light clothing
255
What is hypothermia
- low body temp
- shivering
- weakness
- euphoria
- disorientation
- apathy
256
Electrolytes are lost in _______
Sweat
257
How are electrolytes replenished
A well balanced diet
258
When should you consume sports drinks
- activity > 1 hour
- intense activity
- intermittent activity for long periods of time
259
What are two kinds of poor beverage choices
```
Caffeine
- stimulant
Alcohol
- no energy
- can include fluid loss, inability to regulate body temp, altered perception
```
260
What diet is best to support fitness
No one diet is best
261
What diet would you recommend to support fitness
- during activity weight loss, per 1lb = 500 ml of water needed
- increase carbs for pregame meal (intensive training)
- increase protein for pregame meal (weight and endurance)
262
What are ergogenic acids
Promises of enhanced athletic performance make these aids popular
- not supported by research
- may actually be harmful
263
What is carnitine
- so called “fat burner”
- spares glycogen
- facilitates the transfer of fat into the mitochondria
- ineffective
264
What is chromium picolinate
- involved in CHO and fat metabolism
- more easily absorbed, builds muscle, burns fat
- ineffective
265
“Complete” nutrition supplements do not _____ ______
Replace meals
266
What is creatine used for
```
Enhance creating phosphate levels
Train at higher intensities
Effective in some situations
Safe short term only
Weight gain
```
267
What is conjugated linoleic acid
- derived from linoleic acid
- lowers body fat and increases lean body mass
- effective
268
What are anabolic steroids and when are they used
- derived from testosterone
- promote male characteristic and lean body mass
- muscle bulking
- banned
- toxic
269
What are 2 hormonal supplements
- DHEA and androstenedione
- produced by adrenal glands
- precursor to testosterone
- burn fat, build muscle, slows aging
- short and long term issues
- HGH
- benefits of steroids without the risks
- can cause acromegaly
- difficult to detect
270
Nutrition may affect ______
Fertility
271
How can you prepare before pregnancy
- physical active
- avoid harmful influences
- healthy body weight
- balanced diet
272
What are critical periods of development
Times of intense development and rapid cell division
| - full recovery may not be possible if lack of nutrients
273
______ is the most reliable indication of infant’s health
Birthweight
274
What is the necessary weight gain for pregnant women who are normal weight, underweight, and overweight
Normal: 25-35
Underweight: 28-40
Overweight: 15-25
275
What are the energy and nutrient needs during pregnancy (energy, CHO, protein, fat)
```
Energy: 1st tri = 0 kcal
2nd tri = 340 kcal
3rd tri = 450 kcal
CHO = no less than 135g
Protein = RDA + 25g
Fat - DHA and EPA
```
276
When using the EER for pregnant women, what weight do you use and what do you add on
Use the initial weight and add the trimester extra
277
What is the term used for non food cravings
Pica
278
Often, non food craving are associated with ?
Iron deficiency anemia
279
What are some concerns of pregnancy
Nausea: any time of day during initial stages due to hormones
Constipation: baby crowding organs
Heartburn: baby crowding organs
Food and non food cravings
280
Malnutrition has what impact
- lower sperm levels
| - can lead to amenorrhea
281
What is a factor of more than half of all deaths of children <4years worldwide
Malnutrition with LBW
282
What is gestational diabetes
- develops in the second half of pregnancy
- can lead to complications in labour
- managed by diet and excerise
283
What does the maternal age lead to
Adolescents:
- needs more nutrients
- stillbirths, preterm, LBW
Older women:
- preterm birth, LBQ, Down syndrome
284
What are practices incompatible with pregnancy
Environmental contaminants: lead, mercury
Foodborne illnesses: 20x more likely to get listeriosis
Vitamin/mineral megadosing
Caffeine: crosses placenta. Have less than 300mg/day
Alcohol: avoid. Fetal alcohol spectrum
Smoking/cannabis
285
Describe weight loss after pregnancy
- losses during deliver: accumulated fluids are lost
| - most will not return to pre-pregnancy weight.
286
_______ naturally follows pregnancy
Lactation
287
What glands secrete milk
Mammary glands
288
What stimulates hormone release
Demand for milk
289
Define prolactin
Milk production
290
What is the let-down reflex
When oxytocin is released with the ejection of milk
291
Breastfeading is a _______ ________
Learned behaviour
292
What is the recommendation for breast-feeding
Excluding for first 6 months, and for up to two years with supplemental feedings
293
How many extra kcal are needed to produce 750ml of milk
500;
6 months and under (+330)
After 6 months (+400)
Rest from fat storage
294
Do nutritional inadequacies affect quantity of quality of milk
Quantity
295
True or false Nursing must stop during illness and infectious diseases
FALSE
296
True or false: estrogen containing contraceptive can affect volume and protein content of breast milk
TRUE
297
Practices incompatible with lactation
- drugs
- smoking
- cannabis
- caffeine
- medicinal drugs
- alcohol
298
How many times does birth weight increase by 5 months, and 1 year
5 mo: doubles
| 1 yr: trippers
299
How much more energy does an infant need than an adult
2 times the amount
300
What percentages of protein, fat, and carbs does breastfeeding milk have
Protein: 6
Fat: 55
Carbs: 39
301
Why do babies get a shot of vitamin K
Blood clotting for the ride home
| Prevention of hemorrhagic disease
302
What kind of immunological protection does the baby get from breast milk
- sterile
- colostrum
- bifidus factors: healthy gut bacteria
- lactoferrin: helps infant to absorb iron
- lactadherin: virus protection
303
Why is cows milk not appropriate under 1 year of age
- intestinal bleeding
- iron deficient
- higher calcium, lower vitamin C
- higher protein; stress on kidneys
304
When should you start introducing food allergies
6 months
305
What are the most common allergies
Peanuts, eggs, milk, soybeans.
306
Why is an open cup used to feed babies
Motor skill development
307
After one year, how much cows milk should a child drink per day
2-3 cups
308
What are the energy intakes of a 1, 6 and 10 year old
800kcal
1600kcal
2000kcal
309
How much CHO, Fat and Protein do children need
CHO: within adult range
Fat: 1-3: 30-40%
4-18: 25-35% energy
Protein: needs decline if body weight is considered
310
Disruptive behaviour and lack of motivation in children can be caused by
Iron deficiency
311
How to have a successful mealtime at home
- mealtimes should be fun
- avoid power struggles
- be a role model
- encourage healthy snacking
312
When is the highest energy and nutrient needs in a child’s life
Adolescence
313
When can spurts begin in adolescence
Girls: 9-10
Boys: 10-11
314
When do boys and girls reach full height
Girls: 17
Boys: 18-21
315
What are nutrients that affect immunity
- fatty acids
- protein
- iron, selenium, zinc
- vitamin A, B6, C, E, folate
316
______ is a response to infection or injury
Inflammation
317
What is acute inflammatio
Acute: HELPFUL
- high blood flow, high white blood cells to site
- phagocytes engulf microbes
- oxidative products kill microbes
- fights off infection and promotes recovery
318
What is chronic inflammation
Chronic: HARMFUL
- sustained inflammation can perpetuate chronic diseases
- damage to cells lining the blood vessels
- immune system sends macrophages
- eventually become cells of plaque
- blood clots
319
What are the top three leading deaths in canada related to diet
- cancer
- heart disease
- strokes
320
What are the symptoms of metabolic disease
- triglycerides > 1.7 mmol/L
- waist circumference > 102 (men) 89 (women)
- HDL < 1.03 mmol/L (men) 1.3mmol/L (women)
Blood pressure> 130/85 mmhg
Fasting glucose>6.1mmol/L
321
What diets are large risk factors for chronic disease
High in added sugars
High in salt
High in saturated fats
322
How would you treat hypertension
```
Weight reduction
Dash eating plan
Sodium reduction
Physical activity
Moderate alcohol
```
323
What are some recommendations for type 2 diabetes
- consistent CHO through the day
- 1/2 CHO as whole grains
- avoid sugar
- limit saturated fats
324
Fried foods have ______ associated with them causing cancers
Acrylamide
325
What is a cancer promoter and what is a canacer antipromoter
Promoter: animal fats vs vegetable fats
Anti: fruits and veggies, garlic, omegas
326
What is a recommendation for a person with chronic pain
Live a healthy lifestyle
327
_____ and _____ are closely linked and often occur simultaneously in an individual
CVD and diabetes
328
_____ _____ is the most powerful predictor of mobility in later years
Physical activity
329
Restriction to _____ of usual food intake while preventing malnutrition leads to _______ ( _______________)
70%
Longer life
30 years = 3 years
330
A moderate restriction of _______ will produce similar results of longer life as 70%
10-20%
331
In the aging population, what BMI is more helpful
< or = 27
| Low body weight may signal malnutrition, immunity issues
332
What is sarcopenia
Loss of muscle mass
333
What is infla-aging
Chronic inflammation in the aging population
334
What is dysphasia
Unable to chew food properly
335
What are some of the changes in the GI tract with the aging population
- intestinal wall loses strength and elasticity
- alternations in GI secretions
- slows motility —-> constipation
336
What sensory losses and other physical problems do aging population have
- vision
- mobility
- taste
- smell
337
What is a major psychological change with the aging population
Depression
338
Why is dehydration of concern for older adults
- thirst response appears diminished
| - forgetfulness
339
Energy needs _____ about _____ per decade
5% per decade
340
Nutrition screening in older adults
```
Disease
Eating poorly
Toothless/mouth pain
Economic hardship
Reduce social contact
Multiple medications
Involuntary weight loss or gain
Needs assistance
Elderly person
```
341
What are the 9 D’S of geriatric weight loss
- dysfunction
- dementia
- drugs
- dysphasia (unable to swallow)
- dysgeusia (loss of taste)
- dentition
- diarrhea
- depression
- disease
342
What amount of seniors are at nutritional risk
1 in 3
343
What is the readmission rate for seniors
30 days
344
How much longer do seniors stay in hospitals than health people
2-7 times
345
3 kinds of unsafe food
Chemical
Biological
Physical
346
True or false: you cannot tell by looking at spoiled food if it contains harmful pathogens
TRUE
347
Differentiate between food Bourne illness, foodborne infection and food intoxications
Illness: SYMPTOMS from the food or water
Infections: foods contaminated BY infectious microbes (salmonella)
Intoxication: foods contaminated with toxins that PRODUCE toxins (s. Aureus, botulism)
348
What is the strain of E. Coli that is bad
0157:H7
349
What can you get. E. Coli from
- water
- raw meat
- unpasteurized milk
- uncooked fruits
350
What is hamburger disease
- a complication of hemolytic uraemia syndrome
- can lead to permanent kidney damage
- from raw ground beef
351
What is listeria monocytogenes
- raw meats
- lunch meats
- Soft cheeses
- unpasteurized milk
352
What intoxication can you not destroy by cooking
S. Aureus
353
What are the growth favouring conditions
```
Food
Acid
Time
Temp
Oxygen
Moisture
```
354
What is irradiation
- sterilizing food by exposure to energy waves
- food is NOT radioactive
- used for controlling mold in grains, sterilizing spices, controlling insects, destroying bacteria in meat
355
Where is mercury in fish high
In predatory fish
356
What kinds of fish should you choose, and why
High omega -3, low mercury
Salmon, herring, sardines, mackerel, polluck
357
What are some antimicrobial agents
Salt
Sugar
Nitrates
358
How much of our water is surface water vs groundwater
Surface 88%
| Ground water 12%
359
How many people experience chronic hunger
1 in 9
360
How many kcal are available per person worldwide
2800
361
How many people are hungry on the planet and how many are overweight
842 million hungry
| 1.5 billion overweight
362
What is food security
- have the food i need
- have safe and healthy food
- have the foods i like and want to eat
- protecting the water, land and people who grow and produce the food
363
What is food insecurity
A state where nutritious food is unavailable or inaccessible or where the supply is unstable
364
What are the three variables of household food insecurity
Income
The cost of food
The cost of non food essentials
365
True or false: food insecurity is static, not dynamic.
FALSE: food insecurity is not static, but dynamic in nature, with different events and experiences
366
What are the dimensions of food insecurity on the individual and household level
QUANTITATIVE: insufficient intake, food depletion
QUALITATIVE: nutritional inadequacy, unsuitable food
PSYCHOLOGICAL: lack of choice, feelings of deprivation, food anxiety
SOCIAL: disrupted eating patterns, food acquisition in socially unacceptable ways
367
How do we measure food security
Quantity and quality
368
What people are more at-risk for food insecurity in canada
- aboriginal
- immigrants
- women
- children
369
What is the strongest socio-economic predictor of food insecurity in canada
Household income
370
What is a food desert
Geographic areas that have limited access to healthy food. Common in neighbourhoods that are economically or socially disadvantaged
371
What is a food swamp
A geographical areas with adequate access to healthy food retail but that also features an overabundance of exposure to less healthy food and beverages
372
True or false: interventions like programs aimed to improve food and budgeting skills or community gardens are UNLIKELY to impact food insecurity rates in canada
True: low income people are already resourceful
373
From greatest to least, rank the following in terms of clients that visit the food bank
Single person
Two parents
Single parents
Couple, no children
Single person
Single parent
Two parents
Couple, no children
374
What are some programs that aim to address food insecurity
Food banks
Breakfast club
Soup kitchens
Emerg shelters
375
What is the nutritious food basket
Survey tool that is a measure of the cost of basic healthy eating that represents current nutrition recommendations and average food purchasing patterns
- used to monitor both affordability and accessibility of foods
376
How does hunger affect the environment
Producing more food damages the environment
| Damaged environment cannot produce food
377
Planting crops does what to the environment
- land clearing
- fertilizer
- herbicides and pesticides
- irrigation
378
What causes most of the world famine
- political turbulence
- armed conflicts
- natural disasters
379
_____ companies produce more than _____ percent of the worlds seeds
4, 58%
380
_____ global firms account for _____ percent of genetics research and development
4, 97
381
___ produce more than ____ percent of the agrochemicals farmers use
4, 60
382
What is nutrition transition
The change from a diet rich in starch and fibre, low in fat and a physically active lifestyle to a diet rich in sugars, saturated fats and processed foods, low in fruits, veggies and fibre and a sedentary lifestyle
383
What are some sustainable solutions for poor nations and rich nations
Poor:
- contraception
- education
- assistances
Rich:
- be less wasteful
- ease the debt burden of poor nations
384
What are the five steps to zero hunger
1. Put the furthest behind first (lift out of poverty)
2. Invest in making supply chains more efficient
3. Reduce food waste
4. Sustainable crops
5. Make nutrition a priority
385
What is the DRI for water
2. 7 women
| 3. 7 men
386
Vitamin A types and differences
o Retinal – involved in vision,
o Retinol – involved in reproduction (Storage form of vitamin A) stored in the liver for when more retinoic acid is needed
o Retinoic acid – involved in gene transcription, hormone of vitamin A, growth reproduction, cell division
