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65 Cards in this Set
- Front
- Back
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What % of body weight does water compromise?
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60%
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Functions of water.
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Delivers nutrients to cells
Removes wastes from cells Dissolves nutrients for transport Lubricates & cushions delicate tissues Regulates body temp Participates in chemical reactions |
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Bottled water vs. tap water.
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Standards for bottled water are less than tap
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Who should use sports drinks or high carbohydrate energy drinks? When is plain or flavored water appropriate?
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exercise for one hour or less plain water, more than one hour sports drink to replenish electrolytes
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What beverages are not good sources of hydration and why?
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Drinks with high % of carbohydrates
Drinks with caffeine Sodas Alcohol |
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What are electrolytes? Their function?
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Compounds that partly dissociate in water to form ions
Function: fluid balance inside and outside the cells Sodium & potassium: needed for nerve transmissions and muscle function |
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Do we get enough sodium in our diets? Potassium? Food sources?
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Usually eat too much sodium and too little potassium.
Sodium: salt, canned soup, pickles, potato chips, cheese, frozen foods, gravies, packaged foods, ham, bacon, sausage Potassium: fruits & veggies |
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What disease state is most related to high sodium and low potassium intake?
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High blood pressure (or hypertension) - high BP can lead to stroke, kidney disease, aneurysms
Osteoporosis |
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What are some of the best ways to decrease sodium intake?
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Avoid salt shaker
Choose fresh, unprocessed food Choose fewer fast foods Decrease salty snacks Choose fresh meats & fish instead of canned |
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What is the function of iron?
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Carries oxygen to all parts of the body
Hemoglobin - blood Myoglobin - muscle |
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What are symptoms of iron deficiency? Is it common?
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Yes, most common nutritional deficiency worldwide
Symptoms: impaired physical work capacity and productivity; tired, fatigue |
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What are 2 forms of iron? Foods associated with each?
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Heme iron - animal sources
Nonheme iron - plant sources |
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Which form of iron is absorbed better?
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Heme iron
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What specific factors enhance and inhibit iron absorption?
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Inhibit - high fiber; calcium & phosphorus; tannic acid (tea & coffee); oxalates (spinach); phytates (in fiber of legumes & whole grains)
Enhance - vitamin c; acidic foods; stomach acid; pairing nonheme iron foods with vitamin c foods (iron fortified cereal with strawberries; toast with OJ) |
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What is meant by bioavailability?
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Extent that a nutrient or substance is capable of being absorbed and utilized. Need of a person and absorption factors affect bioavailability
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What is the number one nutrient deficiency worldwide?
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Iron deficiency
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A low blood hemoglobin level is referred to as ____?
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Anemia
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Which minerals are involved in bone health?
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Calcium, phosphorus, magnesium
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What is the most abundant mineral in our body?
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Calcium
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What are the functions of calcium?
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Maintaining bone mineral density and structure of bones and teeth
Ca in bloodstream - nerve transmissions, muscle contractions, blood clotting, maintaining normal BP |
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When blood levels of calcium are low, how does the body compensate?
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Calcium from bones
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What factors can increase or decrease calcium absorption?
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Increase - vitamin d; lactose; stomach acid; growth hormones; pregnancy
Decrease - lack of vitamin d; lack of stomach acid; high fiber; high phosphorus intake (sodas) |
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Know some risk factors for osteoporosis. Are they all diet-related?
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No
weight barring exercise can increase |
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What is the best source of calcium in the diet?
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Yogurt and milk
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How many servings of dairy products per day do we need to meet dietary recommendations for calcium?
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3 servings per day
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What is the second most abundant mineral in the body? What are its functions?
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Phosphorus
Functions - maintains bones and teeth; part of DNA & RNA; energy transfer (ATP); part of cell membranes (phospholipids); acid-base balance |
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Why might phosphorus in soft drinks be a problem?
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??
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What is the primary function of magnesium?
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??
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What are the 3-month increments during pregnancy known as?
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Trimesters
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How does the body work to prevent a deficiency of nay nutrients during pregnancy?
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Increases absorptions and decreases excretion
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What is the number one predictor of a healthy infant? What are some factors that influence this?
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Birth weight (6.5-8.5 lbs)
Low calorie and protein intake can results in a low birth weight Age of mom during delivery |
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Define embryo.
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Stage of human gestation from the 3rd to 8th week after conception
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Define fetus.
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Stage of human gestation from 8 weeks
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Define critical period.
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A finite period during development in which certain events may occur that will have irreversible effects on latter developmental states. A critical period is usually a period of cell division in a body organ.
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What are the 3 key nutrients needed in greater amounts during pregnancy?
a. Prevents neural tube defects b. Due to increased blood volume and loss c. Critical to cell division |
a. Folate or folic acid
b. Iron c. Zinc |
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What are some substances that could harm the baby if used during pregnancy?
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Recreational drug use (cocaine, heroin, weed), smoking, alcohol, caffeine
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Advantages and cautions to exercising during pregnancy.
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Benefits - prevents excess weight gain; builds stamina; decreases stress; decreases complications with labor and delivery; prevents gestational diabetes
Cautions - low impact; eat & drink enough/stay hydrated |
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What is the supplemental food program for pregnant women, infants and children?
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WIC: educational services and materials, agricultural dietetic association, local hosptials
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during which trimesters of pregnancy do calorie needs increase MOST?
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2nd and 3rd
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What makes up the weight gain experienced during pregnancy (not specific amounts)
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fat gain is needed for lactation, weight gain is nearly all lean tissue, some weight is lost with delivery (fetal weight, uterus, blood, & other fluids)
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what are the weight gain recommendations for a healthy pregnancy?
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25-35 lbs
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how many extra calories does a pregnant woman need each day? A breastfeeding woman?
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300 k/cal per day for pregnancy
500 k/cal for breastfeeding |
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Name the advantages as well as barriers to breastfeeding?
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nutrients are in ideal proportions and are more bioavailable; barriers are
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If a mother is not getting adequate nutrients, breast milk quality is compromised. T/F
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FALSE
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How do you know if the baby is getting enough milk?
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mucous membranes wet, 5 wet diapers 1 dirty diaper per day, gaining weight
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what determines how much milk is made?
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the demand of the baby
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The national goals for breastfeeding rates at newborn, 6 months, 1 year
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50% still breastfeed at 6 months and 1 year
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What is the recommendation for alcohol intake during pregnancy?
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Zero
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Describe the weight gain patterns of infants during the first year of life
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rapid growth the first year doubling birth weight at 4 months, triple birth weight at 1 year
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when should solid foods be introduced to babies and in what order?
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solids at 4-6 months 1 food at a time, iron fortified rice cereal first, then veggies, fruits and meat
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how do we know when to introduce solid foods
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when nutrient needs cannot be met with breast milk/formula alone; if they have their swallowing reflex and can sit up
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why should we introduce one food at a time?
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4-5 days b/w food to identify food allergies
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when is it appropriate to introduce cow's milk to the infant's diet?
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after the first year, whole milk until two years old
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Should babies be given bottles in bed?
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No, bottle tooth decay, they can't sit up, causes ear infections and improper jaw development
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At what age does appetite decrease dramatically in infants/toddlers?
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Decreases rapidly after 1st bday
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what are common food allergies among children?
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peanut, milk, eggs, wheat, soybeans, fish, shellfish
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what is the most common nutrient deficiency in children and why?
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iron, dislike of iron rich foods and large amounts of cow milk and juice
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should fat be restricted in a child's diet? why or why not?
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No not until the brain develops and they need fat for rapid growth
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What is it meant by the division of labor when feeding children?
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parents are responsible for what child eats and when; child decides if they are going to eat and how much
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how should you respond to food jags?
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No response, don't give them attention
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Is diet related to hyperactivity?
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No
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What stage of childhood is most dramatic in terms of growth and development?
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adolescents
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How does television influence children's food intake?
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It requires zero energy; takes place of physical activity' commercials and boredom cause snacking' kids get out of shape and it becomes harder to be physically active
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What are the benefits of eating breakfast?
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Children who don't eat breakfast are: more likely to be overweight; more likely to perform poorly in tasks requiring concentration; have shorter attention spans; achieve lower test scores; are tardy or absent more often than their well-fed peers
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What are the factors that affect nutritional status during adolescence?
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Making own meal choices; skipping meals; eating 1/3 of all meals; 25% of calories from snacks of low nutrient density; social pressures; experimentation; body image & eating disorders; inactivity & obesity; education
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