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nutrition 132 exam number 2 > Final exam nutrition > Flashcards

Final exam nutrition Flashcards

1
Q

what is hypertension?

A

Higher than normal blood pressure

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2
Q

What are some factors that indrease the risk for hypertension?

A 
Salty or pickled foods
Diets high in saturated or trans fats
diets low in vitamins and/or minerals
excessive alcohol
age
enverionment smoking 
stress
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3
Q

What are factors that increase risks for cancer?

A

diets high in salty, pickled foods, saturated/trans fats, low fruits & vegs, age, environment (same as hypertension)

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4
Q

In terms of diety, what step are we trying to stop in the frist place for cancer?

A

Initiation

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5
Q

Healthy blood pressure level is at?

A

120/80

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6
Q

borderline blood pressulre level is at?

A

120/80- 139/89

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7
Q

unealthy blood pressure is at?

A

140/90

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8
Q

What are ways people can decrease their risks for cancer?

A

be as lean as possible, physical activity, eat plant foods, limit drinks

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9
Q

What are ways people can decrease their blood pressure through diet and lifestyle? DASH

A

Eating grains, vegs, fruits, fat-free milk, lean meats, nuts, seeds, legumes, fats/oils, sweets and added sugars. all in portion control

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10
Q

What general factors can make food unsafe?

A
  • Natural toxins in foods
  • Pesticides
  • unsafe handling
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11
Q

What is a foodborne illness outbreak?

A

two or more cases of a disease arising from an aidentical organism acquired from a common food source withing a limited time frame.

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12
Q

Who is the most vulnerable to foodborne illness?

A

-pregnant women
-newborn
-older adults
-people with weakened immune system like:
aids, cancer, ill in general

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13
Q

Why are we concerned about certain microbes in our foods & how can they hurt us?

A

poisonous substance

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14
Q

What are the problem foods in terms of foodborne illness?

A
  • ground meat
  • poultry
  • sea food
  • eggs
  • produce
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15
Q

who should you call if you contract foodbrone illness and know what restaurant “gave” it to you?

A

LA County, Long Beach, Orange county health services

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16
Q

If you have foodborne illness, when should you seek medical attention?

A
  • bloody stool
  • headache with muscle stiffness and fever
  • rapid heart rate, fainting, dizziness
  • fever longer than 24hrs
  • diarrhea more than 3 days
  • numbness, muscle weakness, singling sensation in skin
  • dehydration
  • severe intestinal cramps
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17
Q

Define HACCP?

A

Hazard Analysis Critical Control Point )HACCP)
systematic plan to identify and correct potential microbial hazards in the manufacturing distribution, commercial use of food products

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18
Q

Define pasturization?

A

the treatment of milk, juices, or eggs with heat suffiecient to kill certain pathogens commonly transmitted through these foods

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19
Q

Define ultra-high temperature?

A

a process of sterilizing food by exposing it a short time to temperatures above those normally used in processing.

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20
Q

What are 4 main ways to keep food safe at home?

A

Clean: wash hands and surfaces
Separate: don’t cross-contaminate
Cook: cook to proper tems
Chill: humidity increases microbes growth

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21
Q

What do microbes need to grow?

A

They need moisture, & the right temperature
danger zone 40-140 degrees F
To stope growth: sanatizing & keeping food out of temp danger zone

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22
Q

What is the 2,2,4 rule?

A

2:refrigerate food withing 2 hours of cooking
2: container should be 2 inches deep
4: use or freeze within 4 days or throw it out
(except gravy and stuffing use in 2 days)

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23
Q

Should you eat gree potatoes?

A

No because it has solanine (natural toxin)

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24
Q

What is irradiation?

A

application of ionizing radiation to foods to reduce insect infestation and/or microbial contaminator slow the ripening or sprouting process
-potatoes, spices, strawberries, tomatoes, poultry
Pros &cons: delays rippening, kills bacteria. Birth defects, cancer etc on consumer

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25
Q

how can you reduce your pesticide intake?

A

Wash produce
trim fat from meat
use a knife to peel an orange or grapefruit
consider buying organic food

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26
Q

Define placenta what does it do?

A

develops inside the uterus

  • delivers blood and nutriets to baby via the umbilical chord
  • baby floats in fluid-filled amniotic sac
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27
Q

What can happen if a mother has poor nutrition?

A

-low birth weight (less than 2500g or 5.5lbs)
higher risk of death prior to 5yrs old
-possible increased risk for obesity, diabetes
-birth defects
-complications

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28
Q

What is spina bifida?

A

a common neural tube defect that occurse when the verbebrae of the spine fail to close around the spinal chord, leaving in unprotected.

29
Q

What nutrient is linked to prevention of spina bifida?

A

Vitamin B folate.

30
Q

How can men and women prepare for a healthy pregnancy?

A

aim for healthy wieght, eating healthy avoiding excess alcohool, excess heat, environmental toxins

31
Q

What nutritents are needed during pregnancy and lactation?

A

-protein
-vitamin B6
-Iron
Vitamin C
iodine?

32
Q

Individual nutrients that relate to a baby’s development

A 
Brain & neutral development
-folante, DHA/EPA (healthy fats)
Protein synthesis, cell division
-protein
-zinc
Blood Building
-Iron, vitamin B12
Bone Building
-Calcium, vitamin D, Magnesium
33
Q

what should pregnant women eat?

A 
Whole grains
leafy greens
orange fruits/vegs
lean protein
eggs
beans, lentil
milk
water
nuts/seeds
34
Q

What are key nutrients in prenatal supplements?

A

Calcium
Iron
folate

35
Q

What is WIC?

A

a federally funded national program for teen moms, low income women/families that provides vouchers for nutritious foods
Nutrition Education
Formula

36
Q

Extra calorie needs by trimester & expected gain weight

A 
1st trimester: no added calories needed
weeks 0-13: 1-4 pounds total
2nd trimester: 340 cals added 
weeks 14-26 2-4 lbs total
3rd trimester: 450 cals added
weeks 27-40: 2-4lbs per month
37
Q

Recommened birth weight gain

A

underweight: 20-40lbs
healthy wieght: 20-35lbs
overweight: 15-25lbs
Obese: 11-20lbs

38
Q

Where does weight gain come from during pregnancy?

A

lean tissue: placentia, uterus, blood, milk-producing glands, and the fetus

39
Q

What foods and substances should pregnant and lactating women avoid?

A

reduced caffeine (150-200mg max)
alcohol
listeria
smoking/drugs

40
Q

What is listeria?

A

bacteria that can cause fetal brain infection
-soft cheeses, smoked seafood, raw or udercooked meat/fish, heat hot dogs and lunch meeat
wash fruits & vegs
drink only pasturized juice or milk

41
Q

What causes food cravings?

A

hormones

follow cravings to a point

42
Q

how can women treat nausea?

A

avoid strong odors

crackers, sparkling water

43
Q

how can woment alleviate/prevent constipation?

A

eat foods high in fiber
exercise daily
drink 8 glasses of water

44
Q

how to alleviate/prevent heartburn?

A 
Relax & eat slow
chew food thoroughly
eat small, frequent meals
drink liquids between meals
avoid spicy/greasy foods
45
Q

What are guidelines for exercising during pregnancy?

A

now jerking bouncing, risk of falling
low impact
water aerobics, walking, rowing, light weight training, yoga is okay!

46
Q

What to feed a baby from birth to 6 months?

A

-colostrum: early breast milk because it has antibiodies & white blood cells from mother.
it protects from illnes and promotes optimal intelligence
water
unflavored pedialyte if diarrhea or vomitting
vitamin D -400/day

47
Q

What is a certified lactation consultant?

A

educates on how to properly breastfeed

48
Q

explain how pumping breast milk works and why women do it?

A

some work because it enables them to store it and feed by bottle
brain->petuitary gland-> milk production and letdown of milk

49
Q

how do you know if a baby is getting enough breast milk?

A

baby should have 6-8 wet diapers per day
weght gain monitored
babies self regulate
feed every 2-3 hrs

50
Q

Infant formula

A

commercial formulas in the U.S. are safe and suffcient if breast feeding is not an option
-chooseone with DHA/ARA

51
Q

Breast milk is mostly what?

A

Fat

52
Q

At what age should babies start solid foods?

A 
at 6 moths
should start with baby rice cereal
sweet potato
avocado
banana
53
Q

How should you progress foods for babies?

A

Introduce one food at a time and continue for 3 days before starting next food to test for allergies

54
Q

Best foods for babies include:

A 
sweet potato
banana, applesauce, peaches, apricots
meatsh, fish, poultry
olive oil, avocado
egg yolk (no white until 1 yr old)
baby yogurt
55
Q

What should you not give a baby until 1 yr old?

A 
cows milk
egg withes
nuts or nut butters
lots of juice(dilute in water)
or bottle
56
Q

toddlers should eat?

A 
small finger foods
"rule of thumb"
fruits vegs 
whole milk (1-2yrs)
low fat milk (2+)
57
Q

key nutrients for teens

A 
protein 
fiber
calcium
vitamin D
Iron
Water
58
Q

What age groups are older adults included in?

A

anyone over 65 yrs old

over 85-oldest old

59
Q

What are 6 positive practices for a long healthy life?

A 
1- abstinence from/moderation of alcohol
2- regular nutritious meals
3-weight control
4-adequate sleep
5-abstinence from smoking
6- regular physical activity
60
Q

Every decade past 50yrs of age, energy needs decrase by

A

5%

61
Q

What is normal BMI for older adults?

A

25-32

62
Q

What are tihngs you can do to hlep prevent involuntary wieght loss for older adults?

A

small, frequent meals
fav foods
stay active to maintain appetite

63
Q

What are benefits of exercise for older adults?

A 
bone health
muscle mass
incerase energy & appetite
healthy immune system
mental function
psychological health
64
Q

DETERMINE

A 
Disease
Eating poorly
Tooth loss or mouth pain
Economic harship
Reduced social contact
Multiple medications
Involuntary weight loss or gain
Needs assistance
Elderly person
65
Q

What are the “dwindles”

A

compounding frailties in the elderly:

  • decreased physical ability to function
  • diminished mental function
  • malnutrition
  • social withdrawl
  • weght loss
66
Q

What specific nutritients should be given as supplements?

A

B12
Vitamin D
calcium

67
Q

What are examples of name brand supplements that can help the elderly whose appetites are low?

A

Boost

Ensure

68
Q

What are examples of community programs that help provide good nutrition to older adults?

A

Meals on wheels

farmers markets

nutrition 132 exam number 2 (2 decks)

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