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Nutrition Flashcards

(57 cards)

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1
Q

Macronutrients

A

provide energy and “building materials” for cells

Carbs
Proteins
Fats

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2
Q

Micronutrients

A

needed in small quantities for physiological use

Vitamins
Minerals

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3
Q

Types of Carbohydrates

A

Polysaccharides

Complex carbs

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4
Q

Complex carbs

A

Type of carbohydrate

(longer sugars) like those in whole grains take longer to digest and prevent feelings of hunger

They also provide fiber, which cleans the large intestine

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5
Q

Polysaccharides

A

Type of carbohydrate

“many sugars”

Provide quick energy

Simple sugars in milk, fruit, honey, and table sugar are quickly broken down and absorbed

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6
Q

Proteins

A

Chains of amino acids, which are broken down and reassembled to make new proteins

Proteins should make up at least 10% (but not more than 35%) of the diet.

Proteins: keratin (hair/nails), hemoglobin, antibodies, muscle tissue (actins/myosin), collagen (ligaments/tendons/skin), etc.

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7
Q

Number of amino acids

A

20 kinds of amino acids

8 essential amino acids: cannot be produced by the body and must be eaten

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8
Q

Protein sources

A

Complete proteins: Animal sources usually contain all the amino acids

Complementary proteins: different plant-based foods can provide all the amino acids in one meal

  • Rice or corn + beans
  • Whole wheat pita bread + hummus (chick peas/garbanzo beans + tahini/sesame seeds)
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9
Q

Lipids

A

(aka fatty acids)

provide long-term energy storage, insulation, protective padding, and assist with nutrient absorption (vitamins A, D, E, K)

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10
Q

Fats vs Oils

A

Fats: animal origin & solid at room temperature

Oils: plant origin & liquid at room temperature

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11
Q

Types of lipids

A

Saturated fatty acids

Trans fats

Unsaturated lipids

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12
Q

Saturated fatty acids

A

“saturated” with hydrogen so no more H can be added to the chain (meat, butter) can clog arteries

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13
Q

Trans fats

A

“transformed” fats

super-saturated with H and raise LDL cholesterol levels while lowering HDL cholesterol levels (margarine, processed foods)

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14
Q

Unsaturated lipids

A

(olive oil, avocados, nuts) + polyunsaturated (cold water fish) are heart-healthy

Relative healthiness based on amount of hydrogen in the carbon chain

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15
Q

Malnutrition

A

Over-nutrition
- Many developed countries are consuming too many calories but not enough nutrients

Under-nutrition
- Children are most effected by under-nutrition

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16
Q

Under-Nutrition: Mortality

A

Direct mortality

  • Stunting: Low height for age
  • Wasting: Low weight for height

Indirect mortality

  • Infectious Disease
    • When you become emaciated, opportunistic infections are able to take hold more easily
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17
Q

Rates of underweight children

A

Nearly 150 million under-5s are underweight

  • 27% of children in developing countries
  • 46% are underweight South Asia
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18
Q

Under-nutrition regions

A

Four-fifths of undernourished children live in just 20 countries across four regions

  • Africa,
  • Asia,
  • Western Pacific
  • The Middle East
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19
Q

Marasmus

A

extreme protein/calorie malnutrition

Body can not process proteins

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20
Q

Kwashiorkor

A

extreme protein malnutrition, but often sufficient calories

  • Edema
  • Distended abdomen

The term Kwashiorkor comes from Ghana meaning “first second”

 - related to spacing
      - first kid stops nursing too soon when the second kid arrives
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21
Q

Micronutrient Dietary Additions

A

Supplementation: multivitamin pills

Enrichment: adding nutrients back into food lost during processing
- Iron and folic acid

Fortification: adding nutrients not naturally in foods to them
- Niacin in bread

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22
Q

Bioavailability

A

% of nutrient absorbed by body

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23
Q

Stunting

Study These Flashcards
A

Low height for age.

An effect of malnutrition

24
Q

Wasting

Study These Flashcards
A

Low weight for height

An effect of malnutrition

25
Breastfeeding vs. Formula
Formula: cost and lack of clean water - Base ingredient of formula is soy or cow milk Formula makers: in 1970s dressed saleswomen as ‘nurses’; provided free samples until new mothers stopped producing breast milk International Code of Marketing of Breast Milk: limits marketing approaches and emphasizes “breast is best”
26
Ready to Use Therapeutic Food (RUTF)
MSF: PlumpyNut MFK: Medica Mamba "MFK" = Meds and Food for Kids - For newly treated emaciated kids, healthcare workers feed the child up to 7x day - mother learns how to make RUTF over the course of a week - Cost about $1/day ``` Common Ingredients: Peanut butter Powdered milk Powdered sugar Vitamins and minerals ```
27
Vitamin A Deficiency
Vitamin A: blindness + diarrhea
28
Vitamin B1 Deficiency
beriberi
29
Vitamin B3 (Niacin) Deficiency
pellagra
30
Vitamin B (folate) Deficiency
neuro-cell development
31
Vitamin C Deficiency
scurvy
32
Vitamin D Deficiency
rickets
33
Common Minerals
Zinc Iron Selenium Copper Potassium
34
What is the most important "nutrient" for humans?
Water. Hydration trumps any other dietary deficiency
35
Water Functionality
Water: regulates body temperature (sweat) Water: rids body of waste (urine) Adults: need at least 2 to 3 quarts of water daily
36
Water's relationship to blood
Blood transports nutrients to cells and waste from cells; 92% of blood is water Dehydration > decreases in blood volume and chemical imbalances in blood > cell damage > organ failure > death
37
Malnutrition: Pre-industrial society
Chronically malnourished due to high energy demands, large family size, and poor dietary intake.
38
Malnutrition: Developed Countries
People get less than needed nutrients and too many calories
39
Nutrition Transition
Change from under-nutrition to obesity Population shifts in dietary patterns considered to increase the risks of obesity and related chronic diseases
40
Anthropometry
the science that defines physical measures of a person’s size, form, and functional capacities. - MUAC (mid-upper arm circumference) for quick assessment
41
BMI formula
BMI = Kilograms / meters2 BMI = Pounds X 703 / inches2
42
Body Mass Index: numeric categories
< 18.5: underweight 18.5 - 24.9: normal 25 - 29.9: overweight 30+: obese
43
Fructose
Sugar that comes from plants (usually corn syrup). Very calorically dense
44
Urbanization impact on diet
Urbanization removes people from natural sources of food and also reduces the amount of physical mobility they have
45
Food desert
a district with little or no ACCESS to foods needed to maintain a healthy diet but often served by plenty of fast food restaurants
46
Three components to create a food desert
Physical access Financial access Mental attitude or food knowledge
47
Baby friendly hospitals in VA
Culpepper regional hospital Fort Belvoir hospital Alexandria hospital is close but not officially categorized as baby friendly
48
Breastfeeding for HIV positive mothers
For mothers with HIV, it’s recommended you breastfeed if you have access to ARVs. ARVs should be administered to the mother during the pregnancy.
49
Time to breastmilk takes to double baby's weight
180 days
50
Bifidobacterium
Passed to baby through breastmilk. It is a natural part of the bacterial flora in the human body and have a symbiotic bacteria-host relationship with humans. - promotes good digestion, boosts the immune system, and produces lactic and acetic acid that controls intestinal pH
51
Primary Components of Human Milk:
Carbohydrates (mostly Lactose) Fat (high in LC Pufa’s) Protein (mostly whey and casein, 60/40 ratio) Water “Between 30 - 50% of breastmilk’s composition is non-nutritive factors that provide the infant with countless types of protection against diseases and chronic health conditions, some lasting a lifetime.” Human milk composition changes during a feeding, over time of the day and month by month
52
Health Benefits of Breast Feeding for Infants:
1. Lower incidence acute disease 2. Lower incidence of developing chronic disease 3. Increased IQ 4. Lower incidence of obesity in adulthood 5. Lower incidence of dental related problems 6. Lower risk of SIDS
53
Health Benefits of Breast Feeding for Mothers:
1. Lower incidence of excessive blood loss following birth 2. Lower incidence of cancers 3. Lose their pregnancy pounds faster 4. Less osteoporosis later in life 5. Lower risk of chronic disease 6. Women who breastfeed experience delayed ovulation ‘Natural birth control’
54
What is Optimal Breastfeeding?
Exclusive breastfeeding for the first six months of life and continued breastfeeding plus complementary foods until at least age 1 yr.
55
Optimal Breastfeeding
Could reduce under 5 mortality rates by 19% worldwide
56
Cost Benefits of Breastfeeding
Medical costs for breastfed infants were ~$200 less per child for the first 12 months of life than those for formula-fed infants;
57
Why Don’t Mothers Breastfeed as WHO recommends?
Lack of knowledge & support Work Cultural Expectations Cultural Bias Marketing of Formula HIV misinformation

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