Studied by 1 personMost of the water in the body is where?
intracellular fluid
Major intracellular cation
Potassium
Major extracellular cation
Sodium
Major extracellular anion
Chloride
What hormone is released by the pituitary gland and what is its function?
Antidiuretic hormone (ADH)
allows kidneys retain water
What hormone is released by the adrenal gland and what is its function
Aldosterone
allows kidneys retain sodium, chloride, and water
AI for total water for adult men
15 cups (3.7 L)
AI for total water for adult women
11 cups (2.7 L)
What are minerals
inorganic
needed in small amounts
essential
what vegetable is a really good source of water
lettuce
What symptom of dehydration occurs when 0% < x <2% of body weight is lost
thirst, vague discomfort and sense of oppression, loss of appetite, increasing hemoconcentration
How are minerals excreted?
Urine/Urea
Is thirst a good sign of dehydration?
not really but the color of urine is
Water intoxication from ingesting too much water results in what?
hyponatremia- low blood sodium
How much of major minerals are required?
100 mg/day or more
How much of trace minerals are required
<100 mg/day
Most abundant mineral in the body
Calcium
What affects how much of a mineral is absorbed by the small intestine and the large intestine
bioavailability
What binds zinc and iron and where is it found
phytic acid (phytate)
wheat and other grains
What binds calcium and where is it found?
Oxalic acid (oxalate)
leafy green plants
What binds calcium and iron and where is it found?
Polyphenols
tea, dark chocolate, wine
functions of sodium
transmission of nerve impulses
muscle contraction
absorption of nutrients: glucose and amino acids
Major sources of sodium in the American diet
-foods purchased in grocery or convenience stores
-restaurants with fast food or pizza
-other restaurants
CDRR level suggested by USDA dietary guidelines for Americans for sodium
2300 mg/day
Consequences of excess sodium
hypertension → heart disease and stroke
increased urinary calcium excretion → kidney stones
Major health agencies call for 50% reduction in sodium content in what?
processed and restaurant foods
Functions of potassium
nerve transmission and muscle contraction
regulates urinary calcium excretion
regulates blood pressure
Recommended intakes of potassium for males? for females?
males- 3400 mg/day
females- 2600 mg/day
Consequences of excess potassium
hypertension → heart disease and stroke
may affect bone health
Function of Chloride
component of HCL in the stomach
Normal blood pressure ranges
120/ <80
elevated blood pressure ranges
120-129/ <80
high blood pressure stage 1 ranges
130-139/ 80-89
high blood pressure stage 2 ranges
140 or higher/ 90 or higher
major risk factors for hypertension
family history
advanced age
African-American ancestry
Obesity
Physical inactivity
consuming excess sodium
cigarette smoking
consuming excess alcohol
type 2 diabetes
What diet is used to stop hypertension? what is it low in? What is it high in?
DASH diet
low in sodium, total fat, saturated fat and cholesterol
high in fruits and vegetables, and low-fat dairy products
Where is 99% of Calcium found in the body
bones and teeth
Functions of calcium
nerve transmission
muscle contraction and relaxation
blood clotting
cell metabolism
Food sources of Calcium
plain yogurt
milk
cheese, mozzarella or cheddar
Recommended intakes of calcium for adults
1000 mg/day
What decreases bioavailability of calcium?
Phytic acid and Oxalic acid
What increases bioavailability of calcium?
eating calcium-rich foods, especially those that contain lactose, other sugars, and protein
Good food sources of phosphorus
meat and dairy
Functions of Magnesium
cofactor for >300 enzymes that use ATP
energy metabolism
good food sources for magnesium
legumes, nuts, seeds, brown rice, whole wheat bread
What is peak bone mass and when does it occur?
present when bones have their maximum strength
ages 25-30
Risk factors for osteoporosis
female
growing older
white or Asian ancestry
family history of osteoporosis
small, thin-boned body frame
Take calcium supplements in doses of what? why is this important?
500 mg or less
the body cannot absorb more than this at one time
Function of iron in the body
oxygen transport in hemoglobin and myoglobin
Where is Heme iron found
meat
what type of iron is more bioavailable
heme iron
Where is nonheme iron found
plants (and meat)
mainly enriched grains, vegetables, nuts, legumes
what is the major fact that affects the bioavailability of iron
iron stores and the need for iron
What affects the bioavailability of iron and how?
Vitamin C
enhances the absorption of nonheme iron
Populations at risk for anemia
females and vegans
Microcytic anemia stage 3
iron deficiency anemia
characterized by a lack of red blood cells or red blood cells that do not contain enough hemoglobin
Signs and symptoms of microcytic anemia
fatigue and weakness
Toxicity of iron
Hereditary hemochromatosis
an inherited genetic defect that causes people to absorb too much iron
Good food sources of Zinc
Meat and seafood
What does a deficiency of zinc cause?
delays growth
delays sex organ maturation
Good food sources of fluoride
fluoridated drinking water
Functions of selenium
Antioxidant
Donates electrons
Reactivates vitamin E
Good food sources of selenium
Grains grown in selenium-rich soils
Cereals made with grains grown in selenium-rich soils
Selenium deficiency
Keshan disease-cardiac dysfunction
Leading cancer sites and deaths
Lung cancer
Pescavegetarian diet
milk, milk products, and eggs; fish but no other animal foods
Semivegetarian diet
all except red meats
Lactovegetarian
milk and milk products; no animal flesh or eggs
Ovovegetarian
Eggs but no other animal foods
lactoovovegetarian
milk and milk products and eggs but no other animal foods
vegan
no animal foods
Advantages of vegetarianism
high in
vitamin C, E and folic acid
phytochemicals
fiber
magnesium and potassium
low in
saturated fatty acids
Disadvantages of vegetarianism
low in
vitamins B-12, D, and riboflavin
zinc, iron and calcium
omega 3 fatty acids
certain essential amino acids
energy
Vegan diets are often low in
Vitamin B12
Iron
Zinc
high quality protein
riboflavin
calcium
vitamin D
Why should vegetarians eat a varied diet that includes whole grains and legumes
to ensure all essential amino acids are consumed
What is the largest component of energy expenditure
Basal Metabolic Rate (60-70%)
What factors may increase BMR
muscle mass
gender
body temperature
more
Components of energy expenditure
basal metabolic rate
physical activity
thermic effect of food
Satiety definition
the feeling of fullness following consumption of food
occurs after eating has stopped
Satiation definition
causes us to stop eating
What hormone promotes intake by increasing appetite, smell sensitivity and promotes energy storate
Ghrelin hormone
What hormone signals brain to decrease intake and causes long term satiety
Leptin hormone
What secretes Leptin
adipose tissue
What categorization is a BMI of <18.5
underweight
What categorization is a BMI of 18.5-24.9
healthy weight
What categorization is a BMI of 25-29.9
overweight
What categorization is a BMI of > or equal to 30
obesity
How much of weight differences are attributable to genetics
40-70%
Sound weigh loss program has
Control energy intake
Perform regular activity
Modify behavior
What is the most important part of regular physical activity?
duration and regularity
What is chain breaking?
separating behaviors that occur together
What is stimulus control?
altering the environment to minimize the stimuli for eating
What approach recognizes that media, diet industry, and some medical professionals have encouraged preoccupation with body size?
the non-diet approach
What is a principal of the non-diet approach?
Good health is NOT defined by body size
How many pounds per week is steady weight loss
0.5 - 2 pounds be week
What % weight loss results in decrease in blood pressure etc.
5-10% weight loss
What can occur suddenly with anorexia nervosa
electrolyte imbalances and cardiac arrest which can cause death
How do people with bulimia nervosa present?
At or slightly above normal weight
frequently female
frequently successful
recognize their behavior as problematic
turn toward food when faced with problems
9 weeks to birth
Fetus
2-8 weeks
Embryo
Note
Flashcard