unit 2 - nutrition through life

Question 1

how quick is infant growth during the first year?

Answer 1

rapid!!!

Question 2

what nutrients are needed by infants and what are their nutrient needs?

Answer 2

Nutrient needs are very high

Iodine, vitamins A,D, & C are needed in especially high quantities.

Question 3

water requirements for infants

Answer 3

Water requirements - breast milk and formulas contain plenty. No need for other fluids except during episodes of vomiting and diarrhea.

Question 4

when are infants ready for solid food?

Answer 4

Are 4 to 6 months old
Can hold head up
Sit well in highchair
Make chewing motions
Show interest in food
Can close mouth around a spoon
Are teething (teeth are beginning to develop)

Question 5

how much/how should infants be fed? especially starting off

Answer 5

Begin with a teaspoon at first.
Wait a few days (allergic reactions)
Eventually build to a 1-2 tablespoons
Don’t force feed a baby- they eat according to their growth pattern

Question 6

recommended first foods for infants

Answer 6

Fortified cereals
- rice (first), oat, wheat (last - possible allergen)
Pureed vegetables – carrots, peas, squash, beans -introduced one at a time (with about a week in between each new food) to check for allergies.
Pureed vegetables should be introduced one at a time
helps child develop a taste for veggies which have less sugar
Pureed fruit- cooked apples, bananas, pears, plums, peaches
Foods should be introduced one-at-a-time
The baby gets the true taste of each vegetable or fruit….not a mixture
Allergies are easier to detect

Question 7

when do infants need to drink water?

Answer 7

fluids - Increased need with the introduction of solid food.

Water is best

Question 8

what are common infant allergies?

Answer 8

wheat, egg, soy, peanuts, cow’s milk, citrus fruits, seafood

Strawberries, nuts

Question 9

why can’t we feed infants honey within the first 18 months?

Answer 9

** DON’T feed infants honey before 18 months (including processed foods with honey)
it can contain naturally occurring Clostridium botulinum bacterial spores that cause infant botulism (could have lasting impacts on the brain and nervous system)

Question 10

what are things that 8-12 month olds can eat, how can they eat?

Answer 10

Can pick up some foods
Chewing improves
Serve finger foods like small pieces of banana, cooked vegetables, cheese & small crackers

Question 11

what are good eating habits for the first year of life?

Answer 11

1st year
Model and teach good eating habits
(not table manners)
Do not use food as a reward or to stop crying; do not withdraw food as punishment.
Do not use a bottle as a pacifier – leads to dental problems,
Do not underfeed or overfeed-let the child be your guide
Buy lots of bibs & stain remover

Question 12

growth habits for toddlers

Answer 12

Leg and arm muscles develop
Bones get stronger to support increasing weight
Bone growth in (length) slows

Question 13

how much do toddlers need to eat, especially compared to other age groups

Answer 13

Same variety of nutrients as adults, but in greater amounts proportional to their body size

Question 14

what age are toddlers?

Answer 14

1-3

Question 15

how old are infants?

Answer 15

newborn- 1st bday

Question 16

what are good foods for toddlers?

Answer 16

Small “bite-sized” (for a toddler) pieces to prevent choking
Finger food (foods they can easily handle)
Colorful foods with soft textures

Question 17

how many servings of each type of food should toddlers be getting

Answer 17

2 cups of milk per day
High protein foods suitable for toddlers:
eggs, soft meats, peanut butter, beans, chickpeas
Minimum of 2 servings of fruits and 3 servings of vegetables
6 serving of grains per day
3 balanced meals, as well as healthy snacks

Question 18

what makes it tricky for toddlers to eat?

Answer 18

Allow toddlers to feed themselves
Lack of teeth causes chewing to be difficult and may cause choking
Messy eating habits are actually an important method of learning (cause & reaction, Laws of Gravity, textures, )
Short attention span, easily distracted from eating
Particular eating preferences
Appetite can vary during growth spurts or illness for example

Question 19

feeding strategies for toddlers

Answer 19

Offer smaller “meals” and nutrient rich snacks
Don’t force the child to eat
Pleasant, happy eating conditions to promote good feelings around food
Parents, siblings & caregivers are a toddler’s biggest influence
Show a positive attitude towards nutrient rich food to set an example

Question 20

how old are ‘children’?

Answer 20

3 to 8 years

Question 21

what affects child growth patterns?

Answer 21

Factors affecting growth patterns:
Illness
Emotional stress
Eating habits
Genetics

Question 22

how quickly do children grow?

Answer 22

Childhood is the slowest stage of life in terms of growth

Question 23

what should parents encourage in childhood?

Answer 23

Parents should encourage children to be as active as possible
helps the children grow strong muscles and bones

Question 24

nutrient needs during childhood?

Answer 24

Because of their size, the diet of children should include more calories than toddlers and infants
(Toddlers) Ages 1-3: Around 1200 calories per day
Ages 3-8: Around 1700 calories per day
Ages 9-13: Around 2300 calories for boys, 21 calories for girls
Protein, vitamins, and minerals must increase for ages 4+ to promote growth and healthy tissue production
Variety is important for nutrients & eating patterns
Carbs (cereal, bread, pasta) are very important to “spare” proteins to build tissue

Question 25

what should children's meals and eating habits look like?

Answer 25

Eat small meals throughout the day Breakfast should never be skipped Should contain protein, carbs and small amount of fat Should provide at least 25% of daily carbs and protein Helps children focus and excel Eating a lunch full of nutrients will maintain the focus needed for the rest of the day Healthy snacks between meals will help attain nutrient needs Yogurt, veggie sticks, fruits, milk, nut butter & whole grain crackers Quantity of snacks will affect regular meals (not always a problem if the snacks are nutritious) Offering lots of good food choices helps children learn to make wise food choices and develop a taste for whole foods.

Question 26

good life and food habits for kids

Answer 26

Include children in grocery shopping so they can see and choose various foods Include children in actual food preparation so they feel some "ownership" in the food. Make sure color, appearance, texture, and flavour are interesting. Serve portions appropriate for the child's age. Present new food at the beginning of a meal when the child is hungry. Never make an issue of accepting a new food; try again another time. -it can take 4-6 “tries” for children to accept new foods.

Question 27

how old are 'adolescents'?

Answer 27

9 to 18 years old

Question 28

what is adolescence?

Answer 28

Transition period from childhood to adulthood Body undergoes many physical changes Mind under goes cognitive changes

Question 29

growth patterns in adolescence

Answer 29

Puberty - developing of sexual maturity (typically age 10-12 for girls, 12-14 for boys) Growth spurt - period of rapid physical growth commonly seen in adolescence

Question 30

changes in body composition adolescents

Answer 30

Typically puberty is associated with an increase in height for all adolescents - the amount of increase and exact timing varies Increase of height, usually leads to an increase in body weight which influences nutrition needs Sex-specific Females typically develop layer of fatty tissue that remains throughout life (influenced by increase in estrogen hormone levels) Evolutionary purpose: energy stores to sustain life, and have babies Males typically increase in lean body mass/muscle (influenced by increase in testosterone hormone levels) Evolutionary purpose: provide as a hunter/gatherer

Question 31

nutrient needs for adolescents

Answer 31

Higher caloric needs than late childhood, needs vary with growth rate, gender, and activity level Females : 2200 calories/day Males : 2800 calories/day More or less needed according to activity level Needs for most nutrients increase significantly from childhood teens have needs equal to or greater than needs of adults for most nutrients. Teens must consume adequate calories & nutrients to fulfill growth potential

Question 32

meals for adolescents

Answer 32

The body functions best when getting nutrients at regular intervals throughout the day. Irregular eating patterns affect overall wellness Meal skippers have: - difficulty concentrating - are tired and irritable - suffer from more headaches and frequent illness Breakfast should provide about 1/4 of your daily nutrients & calories needs. Breakfast replenishes energy supplies after a night of sleep Eating more nutritious foods helps teens not want to always eat “junk food” Choose unhealthy foods that teens love occasionally & in small sizes.

Question 33

nutrition problems for ados

Answer 33

Teens have a reputation for poor eating habits, however surveys suggest many adolescents do receive enough of most nutrients, with some exceptions... Anemia: deficiency disease that often occurs in the teen years. - need increased iron to for tissue growth - Females need more iron due to losses through menstruation - Cereals, meat, legumes, dark leafy veg. are good sources

Question 34

long term eating effects ados

Answer 34

Disordered eating & weight management issues can develop during adolescence and persist into adulthood Poor intake of vitamin D & calcium can lead to osteoporosis later in life Overweight/obesity can lead to heart disease & some cancers Eating a proper diet rich in nutrients in the teen years can prevent future health problems

Question 35

what is adulthood

Answer 35

the longest life cycle

Question 36

four adulthood stages

Answer 36

``` There are four stages in adulthood Early Adulthood 19-30 Early Middle Adulthood 31-50 Late Middle Adulthood 51-70 Late Adulthood 70+ ```

Question 37

nutrient needs after 50 y/o and for adults in general

Answer 37

Adult body has reached its maximum growth Nutritional needs are similar to adolescence Need less calcium and phosphorus during early years because bones are not growing After 50: More calcium for bone maintenance More vitamin B6 to maintain several body processes A bit more protein to maintain lean body mass Some other vitamins may be needed depending on individual’s health, diet and lifes

Question 38

how much calories do adults need?

Answer 38

They need to intake fewer calories than adolescents but quality nutrients Weight gain is very common due to less activity less activity = lower metabolic rate energy from food burned at a slower rate, more likely to be stored and lead to higher weight Difficult to change eating habits from earlier stages when metabolism and activity level is high Busy schedules leads to poor food choices Over the span of 60 years, that takes its toll on health and quality of life

Question 39

fitness issues for adults

Answer 39

Maintaining a healthy weight is the biggest challenge during the adult stage (linked to type II diabetes, heart disease, and gallbladder disease & death.) Weight loss & changing poor eating habits is perhaps the most difficult thing for many adults

Question 40

issues with older adults

Answer 40

An aging body’s ability to absorb nutrients decreases Vitamin D, folate & B12 are key micronutrients in later years Health problems (diabetes, heart disease, cancer), surgery and medications can all require dietary changes and consultation Also like dying lolz

Question 41

what affects adults' ability to eat?

Answer 41

Decreased ability to taste & smell leads to loss of appetite Dental health issues Digestive problems/food sensitivity Isolation impacting social aspect of eating Fixed income (choice between meds. or food) Decreased mobility (driving, walking, cooking)

Question 42

what is appearance pressures

Answer 42

Appearance pressures : Pressures we feel to look like an appearance ideal and be beautiful, handsome and attractive

Question 43

appearance ideals

Answer 43

Appearance ideals : What our society or culture tells us is the ideal way to look at a certain moment in time Always changing over time and are different depending on your age, culture, the place you live...

Question 44

what is self concept

Answer 44

Self concept is how an individual views who they are based on their habits, skills and temperament. This is formed at an early age, but will change over time. Sometimes people think your entire self-concept is how you view your body, due to the emphasis society puts on our outer appearance. Body image is only a part of your self-concept

Question 45

what is body image

Answer 45

Body image : How you feel about your body, what you believe about your body, how you see yourself, how you think you look to others.

Question 46

what influences body image?

Answer 46

Self esteem - the attitude you have about yourself, how you judge yourself and how worthy you feel. This is also part of self-concept. Appearance ideals and pressures from family, peers, culture, media Reflected appraisal- seeing yourself as the way you think others see you (sometimes incorrect) Social comparison - how you rate yourself comparing to other

Question 47

what is a positive body image?

Answer 47

Positive Body Image ``` Feel comfortable and satisfied Positive thoughts Confidence Accepting Valuing body for availability ```

Question 48

what is negative body image?

Answer 48

``` Negative Body Image General dislike Lack of confidence Non-accepting Devaluing your body Can lead to… Unhealthy and drastic measures to reshape body Excessive time spent thinking about diet, exercise, appearance Excessive exercise or dieting Disordered eating Gastro intestinal surgery ```

Question 49

what is disordered eating?

Answer 49

Extreme unhealthy behaviour related to food, eating and weight. Includes irregular eating patterns. Often physical hunger and satiety (fullness) are ignored Has negative effects on physical and psychological well being

Question 50

reasons for disordered eating

Answer 50

Usually a combination of several factors Biological/Psychological factors Mental health- anxiety, depression, trauma → change the brain and behaviour Could have genetic predispositions Self-concept Perfectionism Desiring control, or wanting to lose control Low self-esteem Social factors and lived experience Family -unhealthy family environment, communication issues Past experiences - bullying, abuse, trauma Society - media, culture

Question 51

types of eating disorders

Answer 51

``` Anorexia Nervosa Bulimia Nervosa Binge Eating Disorder Less commonly known: Orthorexia Avoidant/Restrictive Food Intake Disorder Rumination Disorder Pica - eating non foods such as paint chips, nails, etc. ```

Question 52

what is anorexia and tell me about it

Answer 52

Anorexia typically begins around puberty, but can occur at any age. It is a life threatening mental illness characterized by: Persistent behaviours that interfere with maintaining an adequate weight for health restricting food compensating for food intake through intense exercise, and/or purging behaviours A powerful fear of gaining weight or becoming fat. Disturbance in how the person experiences their weight and shape. The person overestimates their body size, usually evaluates it negatively, and feels their weight and shape matter more than most anything else about them The person does not fully appreciate the seriousness of their condition. Anorexia is linked with cardiac arrest, suicidality, and other causes of death. Anorexia was previously associated with the loss of menstrual periods which made it difficult or impossible to identify in males or in prepubescent children or teens

Question 53

what is bulimia and tell me about it

Answer 53

Bulimia Nervosa is a life threatening mental illness characterized by: Recurring episodes of food restriction followed by binge eating. A binge-eating episode is characterized by: a. The consumption of an unusually large amount of food within a relatively short period of time. b. Feeling out of control over what and how much is eaten Recurring behaviours that follow bingeing, which are meant to “purge” the body of food and prevent weight gain. These behaviours can include excessive exercise, fasting or severe restriction, self-induced vomiting, and misuse of laxatives, diuretics, or enemas. Vomiting can cause severe dehydration and damage to the esophagus and mouth. The person tends to negatively evaluate their weight and shape and feels these matter more than most anything else about them

Question 54

what is binge eating disorder and tell me about it

Answer 54

Recurring episodes of binge eating. A binge eating episode is characterized by: a. The consumption of an unusually large amount of food during a relatively short period of time. b. Feeling out of control over what and how much is eaten and when to stop A binge-eating episode also includes three or more of the following: a. Eating very quickly b. Eating regardless of hunger cues, even if one is already full c. Eating until uncomfortably or painfully full d. Eating alone due to embarrassment about the type and quantity of food ingested e. Feelings of self-disgust, guilt, and depression The binge-eating episodes are not followed by compensating behaviours, such as in bulimia (excessive exercise, self-induced vomiting, or the misuse of laxatives or diuretics) Binge-eating is seen as a disorder when the bingeing episodes occur at least once per week for three months or more.

Question 55

what is orthorexia

Answer 55

Involves an unhealthy obsession with healthy eating Unlike other eating disorders, it mostly revolves around food quality, not quantity. Extreme fixation on “purity” of foods and benefits of healthy eating. People with orthorexia are rarely focused on losing weight but this doesn’t mean that it is not harmful. How is orthorexia not just healthy eating? An obsessive focus on healthy eating Compulsive behaviors or mental preoccupations with healthy dietary choices Breaking self-imposed dietary rules causes anxiety, shame, fear of disease, sense of impurity, or negative physical sensations. Dietary restrictions that escalate over time and can include eliminating entire food groups and adding cleanses, fasts. Behavior that disrupts daily life Medical issues: Malnutrition, severe weight loss, or other medical complications Personal distress or difficult social/academic functioning. Body image, self-worth, identity can be excessively dependent on following self-imposed dietary rules.

Question 56

ed treatment

Answer 56

Treatment must include both: 1. Physiological: Medical and nutritional intervention for the body. Dietician or physician is involved 2. Psychological: Discovering underlying issues that are leading to the disorder Psychiatrist or counselor is involved

Question 57

psycho education treatment approach

Answer 57

Psycho-education: Group therapy Patients and family talk about the disorder, examine its effects, and clear up misinformation.

Question 58

Cognitive-behavioral therapy treatment approach

Answer 58

: Explores the patient’s beliefs and attitudes Patient is often asked to use a food journal to examine his/her beliefs about eating

Question 59

Psychodynamic therapy treatment approach

Answer 59

examines life trauma, relationships, conflict issues associated with disorder makes connections between disorder and life events.

Question 60

drug therapy treatment approach

Answer 60

Drug therapy: | may involve anti-depressant and anti-anxiety medication

Question 61

how to form a strong body image

Answer 61

Smart media consumption Spend less time consuming media that promotes unhealthy eating patterns or unrealistic appearance ideals (social media, magazines, TV, movies) Reduce Body Talk Any comments about your body or someone else’s has the potential to be harmful, even if that isn’t the intention. Try to reduce appearance-based conversations altogether Shift the focus Focus on your abilities, achievements and qualities as a person - not your physical body Think about what your body has the ability to do, not what it looks like Health =/= weight Weight isn’t the best indicator of health and fitness. It is better to look at eating habits, exercise patterns and metabolic measures Eat whole foods that your body needs and evaluate how you feel not what you look like

Question 62

Care that is given before and during pregnancy to reduce the risk of complications to the mother and the fetus is called

Answer 62

prenatal care.

Question 63

Women who become pregnant when they are 10% or more below healthy body weight are at higher risk for having an ______ baby, or a baby that is too ____.

Answer 63

underweight, small | less than 5.5 lbs

Question 64

A _____ baby is one born before the 37th week of pregnancy.

Answer 64

premature Underdeveloped lungs Greater risk of respiratory problems Can have many long term health problems

Question 65

Each ⅓ of the pregnancy (about 12-14 weeks) is called a _______

Answer 65

trimester

Question 66

Pregnant women need to consume extra ____ to build fetal tissue and support changes in their own bodies. (a macronutrient)

Answer 66

protein

Question 67

An increased amount of ______ (Folate) is needed to aid in the development of the baby’s brain and spinal cord.

Answer 67

vitamin B (especially b12)

Question 68

Pregnant women must consume enough _____ to prevent losses from their bones.

Answer 68

calcium

Question 69

Four minerals besides calcium for which a woman’s needs increase during pregnancy are:

Answer 69

A.Magnesium B.Iron C.Zinc D. Iodine

Question 70

Average weight gain during pregnancy for a woman of normal weight is between ....

Answer 70

25 and 35 pounds.

Question 71

Any substances in the mother’s blood pass into the bloodstream of the fetus through blood vessels in the .......

Answer 71

placenta

Question 72

_______ is the type of breast milk produced immediately after birth which is richer in nutrients and antibodies than regular breastmilk.

Answer 72

colostrum

Question 73

breastfeeding pros and cons

Answer 73

``` Breastfeeding Advantages Passing on significant immune benefits (less risk of disease, obesity, develop Type 2 diabetes, allergies) Free No sterilizing or advanced preparation Easier to digest Connection between mother and child ``` Disadvantages Nutrition of mother must be closely monitored Only mother can feed More frequent feedings Can be uncomfortable, difficult or not an option for many reasons for mothers

Question 74

formula feeding pros and cons

Answer 74

Formula Feeding Advantages More people can feed - not only dependent on mother Mother’s nutrition is not closely tied to baby’s nutrition Less frequent feedings Advancements in formulas are ensuring that nutrient needs are still met ``` Disadvantages Not receiving the same immune benefits as breastfeeding Expensive Sanitation of bottles Preparation and organization ```

Question 75

what are the stages of pregnancy

Answer 75

Divided into 3 trimesters each lasting 12-14 weeks 1st: weeks 1-12 2nd : weeks 13-27 3rd: weeks 28-42

Question 76

overweight women during and after pregnancy

Answer 76

Overweight women have a greater chance of having problems during pregnancy & delivery which can also affect the baby’s health Gaining enough but not too much weight is important Not the time to try and lose or maintain weight

Question 77

how much weight is normally gained during the pregnancy

Answer 77

How much weight should be gained by the mother? Underweight (low BMI) 11-20 lbs. Normal weight 25-35 lbs. Overweight 35+ lbs.

Question 78

how many more calories does a mother need to consume during the pregnancy?

Answer 78

Extra calories are needed to support fetal development but are really only needed after the 1st trimester 2nd trimester - 340 more calories than when not pregnant (daily) 3rd trimester - 450 more calories than when not pregnant (daily)

Question 79

How do hormones affect pregnant women?

Answer 79

Affect the way a pregnant women uses nutrients Ex: A pregnant women absorbs and stores more calcium and iron providing support to additional nutrient needs Some pregnant women can not meet all needs through diet so vitamins and mineral supplements are needed upon doctors recommendation

Question 80

why is teen pregnancy harmful?

Answer 80

``` Puts extra stress on a growing body Increased nutrient needs at a time when needs are already at highest levels Many teens have poor diets Lack of calcium, iron, B vits. More at-risk for complications ```

Question 81

nutrient needs during lactation

Answer 81

Until baby is 6 months old: extra 330 calories than when not breastfeeding Until mom stops breastfeeding: extra 400 calories Nutrient needs shift slightly from pregnancy to breastfeeding. E.g. need less iron during breastfeeding but more zinc

Question 82

what is specific to breastfed babies

Answer 82

Lower obesity rates Increased protection against diseases like Type 2 diabetes, and some cancers Stronger immune systems develop fewer allergies and infections Lower rates of SIDS (Sudden Infant Death Syndrome) Lower rates of childhood illness & disease Free! Breast milk is easier to digest Breast milk changes to meet baby’s growing needs No baby bottles to sterilize

Question 83

what is specific to bottle fed babies

Answer 83

Takes longer to digest (longer time between feedings) Easier to see how much is consumed Others can feed baby (& bond) $1500-2000/year Needs preparation and organization Does not pass on antibodies, build immune system and lower chances of disease in the same way that breastmilk does

Question 84

what is bmi

Answer 84

Ratio of weight to height Calculate by: BMI = Weight in kilograms / height in meters squared Resulting BMI can be located on a chart to see if you are at risk for health problems related to weight BMI can also be estimated with the same chart by finding the point where your height and weight intersect Being in normal range of BMI means you are likely to have the fewest weight-related health risks Underweight = infertility, osteoporosis, malnutrition Overweight = cardiovascular disease, some cancers, type 2 diabetes

Question 85

limitations of bmi

Answer 85

Limitations of BMI BMI is not a foolproof indicator of healthy weight Doesn’t take into account different body builds and compositions, or the amount of fat vs lean tissue or muscle mass Using BMI is usually not suitable for the following groups: Young adults who haven’t stopped growing Adults who are naturally very lean Adults who have a very muscular body build Adults over 65 years People of particular racial or ethnic groups (BMI was created by White Europeans, therefore people of other racial or ethnic groups may not have the same health risks as White populations at the same BMI) Definitely not suitable for people under the age of 18 (still growing) and women who are pregnant or breastfeeding This measurement is also only a snapshot in time and does not take into account several factors When a medical professional is evaluating if someone is at a healthy weight, they will typically also question lifestyle factors, and behaviours related to health(smoking, fitness level, etc.), past medical history, weight gained or lost in a certain period of time, etc. They may also calculate the person’s actual body-fat percentage through various specific measurements and calculations Medical professionals may also assess healthy weight for children and adolescents through growth charts Charts which track a child’s height and weight beginning at birth and over time Compare their growth rate and measurements at each stage to the average for a child of their age

Question 86

weight management

Answer 86

Weight Management If a medical professional indicates that someone is above what a healthy weight would be for their body: Effective weight management methods - setting specific, realistic goals to lose weight at a rate no higher than 1 pound a week; eating varied, nutritious foods in monitored serving sizes and increasing physical activity Harmful weight management methods - Fad diets (very low calorie intake, restricting complete food groups, liquid diets), Fasting, Diet Pills → all of these can be dangerous to your health and even if not dangerous, will likely not lead to sustainable weight loss If a medical professional indicates that someone is below what a healthy weight would be for their body: Effective weight management methods - eating larger portions of varied nutrient dense foods, eating regular meals and nutrient-dense snacks throughout day, staying active with goals of gaining muscle mass Harmful weight management methods - eating high calorie foods that are also high in unhealthy fats, sugars and additives, and low in essential nutrients; being physically inactive to prevent burning any calories → these can lead to other health issues associated with high cholesterol/sodium/blood sugar or digestive issues, it is better to gain weight through eating a majority of nutritious foods