Nutrition and Food Safety: Exam 4 Study Guide

Nutrition and Physical Activity: Keys to Good Health

Benefits of Regular Exercise

• Improved Cardiovascular Health: Regular physical activity strengthens the heart and improves circulation, reducing the risk of heart disease.

• Weight Management: Exercise helps regulate body weight by increasing energy expenditure.

• Enhanced Mental Health: Physical activity reduces symptoms of depression and anxiety and improves mood.

• Increased Muscle and Bone Strength: Weight-bearing activities promote bone density and muscle mass.

• Reduced Risk of Chronic Diseases: Regular exercise lowers the risk of type 2 diabetes, certain cancers, and metabolic syndrome.

FITT Principle

• FITT: Stands for Frequency, Intensity, Time, and Type of exercise.

• Application: Used to design individualized exercise programs for optimal health benefits.

• Example: Aerobic exercise 5 days/week (Frequency), moderate intensity (Intensity), 30 minutes/session (Time), running or cycling (Type).

Fuel Used at Rest and During Activity

• At Rest: The body primarily uses fat as its main energy source.

• Low-Intensity Activity: Fat remains the primary fuel.

• Moderate to High-Intensity Activity: Carbohydrates become the main energy source.

• High-Intensity, Short Duration: The body relies on stored ATP and creatine phosphate, then carbohydrates.

• Prolonged Activity: Both carbohydrates and fats are used; protein contributes minimally.

Achieving and Maintaining a Healthful Body Weight

Pear vs. Apple Shape

• Pear Shape (Gynoid): Fat accumulates around the hips and thighs; associated with lower risk of chronic diseases.

• Apple Shape (Android): Fat accumulates around the abdomen; associated with higher risk of cardiovascular disease and type 2 diabetes.

BMI as a Status of Health

• Body Mass Index (BMI): A screening tool to classify underweight, normal weight, overweight, and obesity.

• Limitations: Does not distinguish between muscle and fat mass; may misclassify athletes or older adults.

Equation for Weight Loss Based on Energy Consumed/Expended

• Energy Balance Equation:

$\text{Change in Body Weight} = \text{Energy Intake} - \text{Energy Expenditure}$

• Weight Loss: Occurs when energy expenditure exceeds energy intake (caloric deficit).

• 1 pound of fat: Approximately 3,500 kcal.

Total Energy Expenditure and Basal Metabolic Rate (BMR)

• Total Energy Expenditure (TEE): The sum of energy used for basal metabolism, physical activity, and the thermic effect of food.

• Basal Metabolic Rate (BMR): The energy expended to maintain basic physiological functions at rest.

$\text{TEE} = \text{BMR} + \text{Physical Activity} + \text{Thermic Effect of Food}$

Methods of Measuring Body Composition

• Skinfold Measurements: Estimates body fat by measuring skinfold thickness at specific sites.

• Bioelectrical Impedance Analysis (BIA): Measures body composition by passing a small electrical current through the body.

• Dual-Energy X-ray Absorptiometry (DEXA): Uses X-rays to differentiate between bone, fat, and lean tissue.

• Hydrostatic Weighing: Measures body density by water displacement.

Health Risks of Obesity

• Increased risk of cardiovascular disease, type 2 diabetes, hypertension, certain cancers, and sleep apnea.

• Obesity is associated with reduced quality of life and increased mortality.

Treatments for Obesity

• Lifestyle Modification: Diet, physical activity, and behavioral changes.

• Pharmacotherapy: Prescription medications for weight loss.

• Bariatric Surgery: Surgical procedures for severe obesity (e.g., gastric bypass).

Weight Loss Strategies

• Set realistic goals (0.5–2 lbs/week).

• Adopt a balanced, reduced-calorie diet.

• Increase physical activity.

• Monitor food intake and progress.

• Seek support from professionals or groups.

Nutrition and Eating Disorders

Eating Disorders: Definitions, Side Effects, and Treatments

• Anorexia Nervosa: Restriction of energy intake, intense fear of gaining weight, distorted body image.

• Bulimia Nervosa: Recurrent episodes of binge eating followed by compensatory behaviors (e.g., vomiting).

• Binge Eating Disorder: Recurrent episodes of binge eating without compensatory behaviors.

• Side Effects: Malnutrition, electrolyte imbalances, gastrointestinal issues, cardiac complications.

• Treatments: Multidisciplinary approach including medical, nutritional, and psychological therapy.

Female Athlete Triad

• A syndrome involving three interrelated conditions:

• 1. Low Energy Availability (with or without disordered eating)

• 2. Menstrual Dysfunction (amenorrhea)

• 3. Low Bone Mineral Density (osteoporosis)

Ergogenic Aids

• Substances or devices used to enhance athletic performance.

• Examples: Caffeine, creatine, protein supplements, anabolic steroids.

• Some are effective and safe; others may be harmful or banned.

Nutrients Involved in Fluid and Electrolyte Balance

Hydration Status and Signs/Symptoms of Dehydration

• Hydration Status: The balance between fluid intake and loss.

• Signs/Symptoms of Dehydration: Thirst, dry mouth, decreased urine output, dark urine, fatigue, dizziness, confusion.

Food Safety and Technology: Protecting Our Food

Food Safety Recommendations

• Wash hands and surfaces often.

• Separate raw and cooked foods.

• Cook foods to safe temperatures.

• Refrigerate foods promptly.

Growth Hormones - rBGH

• Recombinant Bovine Growth Hormone (rBGH): A synthetic hormone used to increase milk production in dairy cows.

• Controversial due to potential health and ethical concerns.

HACCP

• Hazard Analysis and Critical Control Points (HACCP): A systematic approach to food safety that identifies and controls potential hazards in food production.

Government Agencies and Their Roles in Preventing Foodborne Illnesses

Agency	Role
FDA	Regulates food safety, labeling, and additives
USDA	Oversees meat, poultry, and egg products
CDC	Monitors and investigates foodborne illness outbreaks
EPA	Regulates pesticides and water quality

Onset of Foodborne Illnesses

• Symptoms can appear within hours to days after consuming contaminated food.

• Common symptoms: nausea, vomiting, diarrhea, abdominal pain, fever.

Temperature Danger Zone

• Range: 40°F to 140°F (4°C to 60°C).

• Bacteria grow rapidly within this temperature range.

Risk Factors for Foodborne Illnesses

• Improper food handling and storage.

• Consumption of raw or undercooked foods.

• Vulnerable populations: pregnant women, young children, elderly, immunocompromised individuals.

Foodborne Illness Microorganisms of Concern During Pregnancy

• Listeria monocytogenes: Can cause miscarriage, stillbirth, or severe illness in newborns.

• Toxoplasma gondii: May cause birth defects or miscarriage.

Genetically Modified Organisms (GMOs)

• Organisms whose genetic material has been altered for specific purposes (e.g., pest resistance, improved nutrition).

• Debate exists regarding safety, labeling, and environmental impact.

Food Preservatives

• Substances added to foods to prevent spoilage and extend shelf life.

• Examples: salt, sugar, nitrates, sulfites.

Ways to Reduce Risk of Foodborne Illness in the Kitchen

• Wash hands and utensils thoroughly.

• Keep raw and cooked foods separate.

• Cook foods to recommended temperatures.

• Refrigerate leftovers promptly.

Factors Promoting Survival and Reproduction of Foodborne Microorganisms

• Warm temperatures (danger zone).

• Moisture.

• Nutrients present in food.

• Improper storage or handling.

How to Prevent Food Spoilage

• Proper refrigeration and freezing.

• Use of preservatives.

• Drying, canning, and fermenting foods.

Common Virus Increasing Risk for Foodborne Illness

• Norovirus: Leading cause of foodborne illness; highly contagious and often spread through contaminated food or water.

Natural vs. Organic

• Natural: Generally means no artificial ingredients or preservatives; not strictly regulated.

• Organic: Refers to foods produced without synthetic pesticides, fertilizers, or genetically modified organisms; regulated by USDA standards.