Major roles of water in the body.	solvent transport lubricate, shock absorber Temperature and fluid balance chemical reactions
Factors influencing the need of water in the body	alcohol consumption cold weather dietary fiber Diseases that disturb water balance forced air environment high altitude hot weather high humidity increased protein salt or sugar intakes medications physical activity pregnancy and breastfeeding prolonged diarrhea, vomiting, or fever sugary blood loss or burns young or old age
Major functions of Calcium	Bones/teeth Nerve transmission Blood clotting Blood pressure regulation Muscle contraction
Major functions of Magnesium	Over 300 enzymes assist in muscle contraction, bone mineralization, immune function. Helps in bone density, enzyme actions, builds proteins
Major functions of sodium	Electrolyte, fluid balance, muscle contraction, nerve transmission, acid base balance
Major functions of potassium	fluid and electrolyte balance, nerve transmission, maintain heartbeat
Major functions of Iodine	synthesize thyroid hormone- regulate basal metabolism
Major functions of iron	carrier of oxygen in hemoglobin and myoglobin (red blood cells), important in energy metabolism
Major functions of Zinc	enzyme activation, gene expression for- growth, taste perception, maturation, wound healing, sperm production
Major functions of fluoride	strengthens tooth enamel, helps prevent cavities
Major functions of selenium	Antioxidant
Major food sources of calcium	dark greens especially spinach and broccoli, then dairy
Major food sources of magnesium	Food source: dark green veggies, whole grains, nuts/legumes, dark chocolate, seafood
Major food sources of sodium	highly processed foods, salt added to preserve, condiments
Major food sources of potassium	whole foods (nothing added) like meat, fruit
Major food sources of iodine	Iodized salt, fast foods, baked foods, milk, seafood, NOT SEA SALT
Major food sources of iron	heme = animal flesh (meat, poultry, fish), non heme = plant products(grains, fruit, veggies, dairy, eggs) and animal flesh Factors that increase absorption: Vit C, MPF (meat poultry fish) factor
Major food sources of zinc	meat, fish, poultry, nuts/legumes > PROTEIN CONTAINING FOODS
Symptoms of iron deficiency	anemia (few RBCs), decreased ability to concentrate (kids), tired all the time, dizziness, cravings of unusual foods, depression, heart & liver damage
Symptoms of iodine deficiency	Goiter (balloon throat), Cretinism (baby born with it due to mom’s lack of iodine
Symptoms of zinc deficiency	poor growth, delayed sexual maturation, decreased immunity
Consequences of high intake of calcium	Increased risk of kidney stones, constipation, urinary tract stone, competes for absorption with other minerals especially iron.
Consequences of high intake of sodium	increases blood pressure (hypertension), salt sensitivity
Consequences of high intake of floride	fluorosis (browning of teeth
Consequences of high intake of iron	Poisonings in high iron supplements, iron overload- genetic predisposition to absorb more iron than needed, damages tissues, cells, and liver, increased risk of infections
US population at risk of mineral deficiency	Calcium (children & teens; adult women & 51+) Potassium (those with hypertension) Iron (women, childbearing years)
US population at risk of mineral excesses	Sodium
Risk factors for osteoporosis	•Age - Elderly •Gender - Female •Weight - Thin •Physical activity - Sedentary •Genetics - Family History •Smoking & alcohol - Smoking and drinking at higher risk •Ca & vit D intake
Prevention for osteoporosis	diet, increased calcium and vitamin D intake, physical activity, weight bearing activities
Central obesity and visceral fat	-increased risk for chronic disease -health problems (inflammation, high blood pressure) -fat accumulates around vital organs -waist size -women: greater than 35” -men: larger than 40”
Define metabolic fitness	Metabolic fitness = normal blood _____ -Pressure -Lipids -Glucose & insulin levels
Components of energy expenditure	25-50% physical activity = varies 50-65% BMR = minimum energy to sustain life (the highest component) 5-10% thermic effect of food = digestion/metabolism
Factors that affect BMR	age : higher in youth, lower as you get older height: taller=> higher growth: children+pregnant women :higher body composition: more lean tissue=> higher ( men higher than woman) fever: raise BMR stress: raise BMR environmental tempt. : adjusting to either heat or cold=> raise BMR fasting/starvation: lower BMR malnutrition: lower BMR thyroxine: thyroid hormone thyroxine is key BMR regulator, more thyroxine produced=> higher the BMR
BMI	kg/m2 wt (lb) x 703/ht (in)2
Interpret BMI	18.5 or less: underweight 18.5-24.9 : normal 25-29.9: overweight 30-34.9: obese class I 35- 39.9: obese class II 40 or greater: extreme obese class III Waist circumference: <35” in women, <40” in men, excess fat in abdomen represents greater health risk
Rapid weight loss	may work temporarily, but you don’t lose just fat lose bone, muscle, water weight quick fix doesn’t last long
Moderate weight loss	1-2 pounds a week weight not regained lowers risk of chronic diseases all foods fit
Nutrients metabolized during feasting	carb-> glucose-> liver and muscle glycogen stores, body fat store fat-> FA-> body fat stores protein-> aa-> nitrogen lost in urine, body fat stores
Nutrients metabolized during fasting	liver and muscle glycogen stores-> glucose-> energy body fat stores-> FA-> energy
Nutrients metabolized during chronic fasting	body protein-> aa-> glucose, nitrogen and some ketone bodies lost in urine, ketone bodies-> energy body fat-> FA-> ketone bodies, energy
Successful rate loss	Slow rate -≤2 pounds/week -Weight is not regained -Variety of foods -Promotes a healthy relationship with food -Does not lead to disordered eating -lose weight and keep it off
Weight maintenance strategies	myplate, high nutrient density, low energy(calories) density, smaller proportions When you are smaller, it is harder to lose weight bc BMR (basal metabolic rate) goes down
Paradigm for healthy weight	diet to be healthier- not simply to lose weight positive body image and outlook follows food patterns sustainable lifestyle changes Aim for a healthy lifestyle, not a numbe
Characteristics and consequences of eating disorders	Psychological problem manifested through behavior with food Anorexia: self starvation, misconceived body image, obsessed w food, no energy, risk in osteoporosis, perfectionist. Bulimia: binge/purge, extreme exercise restrictive dieting (inadequate energy and nutrient intake)
Female athlete triad	over exercising weight loss lack of body fat BMI < 17 *consequences amenorrhea: diminished hormone, woman is not menstruating osteoporosis: loss of calcium from bones
Benefits of fitness	Physical fitness- increased bone and muscle mass, heart stronger Psychological- mental health status Disease resistance Weight loss – not necessarily!
Guidelines for fitness	Do Seldom- limit sedentary activities( limit TV,..) 2 or more days per week - engage in strength activities(muscle- strengthening, moderate to high intensity) five or more days per week engaged in moderate or vigorous aerobic activities( dancing, bicycling, jumping rope...) every day choose an active lifestyle and engage in flexibility activities (dance)
How the body uses fuel for excercise	at rest: fatty acids moderate intensity: glucose and fatty acids high intensity: ONLY glucose, produce lactic acid
Dietary recommendations for carbs	High carb diet regularly, consume carbs during activity, consume carbs 1-2 hours after training.
Dietary recommendations for fats	20-35%, don’t need more protein than others
Dietary recommendations for supplements	iron for women athletics, generally can get from diet
Fluid intake before, after, and during exercise	2 to 3 hours before activity : 2 to 3 cups: 15 minutes before activity: 1 to 2 cups every 15 minutes during activity: a half to 1 cup(don’t overdrink) after activity: 2c for each pound of body weight lost
Food intake recommendation for athletes	Easy to digest High carb build glycogen stores Breads, potatoes, pastas, fruit juices “Light” (300-800 cal) Low in fat, protein, fiber 3-4 hours before event

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