Podcast
Questions and Answers
What is a characteristic of a hypertonic solution?
What is a characteristic of a hypertonic solution?
Which of the following is not typically included in enhanced water?
Which of the following is not typically included in enhanced water?
When should post-game meals ideally be consumed?
When should post-game meals ideally be consumed?
What is one potential effect of caffeine on muscle function?
What is one potential effect of caffeine on muscle function?
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What type of meal is recommended 4 hours prior to a game?
What type of meal is recommended 4 hours prior to a game?
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How long do caffeine levels generally remain elevated in the bloodstream?
How long do caffeine levels generally remain elevated in the bloodstream?
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What type of snacks are suggested for consumption 1 hour before a game?
What type of snacks are suggested for consumption 1 hour before a game?
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Which process is caffeine believed to enhance in relation to fat?
Which process is caffeine believed to enhance in relation to fat?
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What is a significant issue that relates to obesity and its social implications?
What is a significant issue that relates to obesity and its social implications?
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Which source focuses on combating weight bias?
Which source focuses on combating weight bias?
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What aspect of obesity has been updated as recently as October 2023?
What aspect of obesity has been updated as recently as October 2023?
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Which of the following describes the content provided by the Sports Drinks Association?
Which of the following describes the content provided by the Sports Drinks Association?
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What type of resource is StatPearls identified as?
What type of resource is StatPearls identified as?
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What is one major psychological consequence of weight bias?
What is one major psychological consequence of weight bias?
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What screening tool is used to estimate body fat based on height and weight?
What screening tool is used to estimate body fat based on height and weight?
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Which BMI range indicates a classification of overweight?
Which BMI range indicates a classification of overweight?
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How does weight bias affect healthcare appointments?
How does weight bias affect healthcare appointments?
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What is a limitation of using BMI as a measurement?
What is a limitation of using BMI as a measurement?
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What BMI value corresponds to Class 2 obesity?
What BMI value corresponds to Class 2 obesity?
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Which health condition is NOT commonly associated with weight bias?
Which health condition is NOT commonly associated with weight bias?
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In calculating BMI, which formula is correct?
In calculating BMI, which formula is correct?
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What does weight bias refer to?
What does weight bias refer to?
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In what areas is weight bias commonly found?
In what areas is weight bias commonly found?
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What can promote the reduction of weight bias?
What can promote the reduction of weight bias?
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How can empathy and understanding influence weight bias?
How can empathy and understanding influence weight bias?
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Weight bias is primarily driven by which of the following factors?
Weight bias is primarily driven by which of the following factors?
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Which of the following is NOT a consequence of weight bias?
Which of the following is NOT a consequence of weight bias?
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What role does education play in addressing weight bias?
What role does education play in addressing weight bias?
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Which approach is suggested for reducing weight bias in society?
Which approach is suggested for reducing weight bias in society?
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What does weight bias primarily involve?
What does weight bias primarily involve?
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Which of the following is a misconception related to weight stigma?
Which of the following is a misconception related to weight stigma?
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What is one consequence of weight discrimination in daily life?
What is one consequence of weight discrimination in daily life?
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Which of the following factors is NOT mentioned as a cause of weight bias?
Which of the following factors is NOT mentioned as a cause of weight bias?
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What kind of discrimination represents actions taken based on weight bias?
What kind of discrimination represents actions taken based on weight bias?
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Which of these terms is most closely associated with negative stereotypes about individuals with obesity?
Which of these terms is most closely associated with negative stereotypes about individuals with obesity?
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Which factor primarily relates to the social aspect of weight bias?
Which factor primarily relates to the social aspect of weight bias?
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Which of the following statements about environmental factors contributing to obesity is true?
Which of the following statements about environmental factors contributing to obesity is true?
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What is a potential consequence of inadequate weight gain during pregnancy?
What is a potential consequence of inadequate weight gain during pregnancy?
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Which condition is specifically associated with pre-existing diabetes during pregnancy?
Which condition is specifically associated with pre-existing diabetes during pregnancy?
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What is NOT a common complication associated with gestational hypertension?
What is NOT a common complication associated with gestational hypertension?
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What is the goal for breastfeeding during the first six months postpartum?
What is the goal for breastfeeding during the first six months postpartum?
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Which of the following best describes a hypotonic sports drink?
Which of the following best describes a hypotonic sports drink?
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What is one of the benefits of regular fitness?
What is one of the benefits of regular fitness?
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What nutrient is essential for oxygen transport during physical activity?
What nutrient is essential for oxygen transport during physical activity?
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Which maternal discomfort strategy is recommended for alleviating heartburn?
Which maternal discomfort strategy is recommended for alleviating heartburn?
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What is a suggested protein intake for endurance athletes according to the recommendations?
What is a suggested protein intake for endurance athletes according to the recommendations?
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What nutrient is crucial for muscle contraction and bone health?
What nutrient is crucial for muscle contraction and bone health?
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What complication can occur from excessive alcohol consumption during pregnancy?
What complication can occur from excessive alcohol consumption during pregnancy?
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What is a common health risk for infants born to mothers with pre-existing hypertension?
What is a common health risk for infants born to mothers with pre-existing hypertension?
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During which activity does the body primarily use fat for fuel?
During which activity does the body primarily use fat for fuel?
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What should athletes do to ensure proper hydration prior to an event?
What should athletes do to ensure proper hydration prior to an event?
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Study Notes
Special Topics in Nutrition
- Course code: FN 1070
- Developed by: Leila McBeth, BScFN, MScFN (c) and Rebecca Whitehead BASc, MScFN (c)
Table of Contents
- Maternal Nutrition: Covers topics related to nutrition during pregnancy.
- Weight Bias: Discusses weight bias and discrimination.
- Sports Nutrition: Covers topics related to nutrition for athletes.
Maternal Nutrition
-
"Eating for Two":
- First trimester: no increase in daily calorie intake.
- Second trimester: +340 calories daily.
- Third trimester: +450 calories daily.
- Protein increase: +25g per day.
-
Unsafe Foods During Pregnancy:
- Avoid unpasteurized milk and milk products, juices.
- Avoid undercooked eggs, meat, or poultry.
- Avoid raw sprouts.
- Avoid deli meats and hot dogs that haven't been reheated to steaming hot temperatures.
- Limit high mercury seafood consumption.
-
Pregnancy Multivitamin:
- 400 mcg of folic acid.
- 16-20 mg of iron.
-
Neural Tube Development:
- Critical period: 17-30 days of gestation (before most women know they're pregnant).
- Deficiencies in folic acid, toxins (alcohol), preformed vitamin A can cause neural tube defects.
- Wheat flour fortification in 1998 reduced neural tube defects.
- Common result of neural tube defects: abortion or stillbirth.
- Spina bifida and anencephaly are neural tube defects.
Pregnancy Weight Gain Recommendations
- Pre-pregnancy underweight BMI: 12.5-18 kg (twins unknown)
- Pre-pregnancy average BMI: 11.5-16 kg (twins - 17-25 kg)
- Pre-pregnancy overweight BMI: 7-11.5 kg (twins -14-23 kg)
- Pre-pregnancy obese BMI: 5-9 kg (twins- 11-19 kg).
Weight Gain Pattern
- First Trimester:
- Underweight: 2.5 kg
- Average weight: 1.5 kg
- Overweight: 1 kg
- After first trimester:
- Underweight: >0.5 kg/week gain
- Average weight: <0.5 kg/week gain
- Overweight: 1/3 kg/week gain
If Women Gain Excessive Weight
- Increased risk of LGA infants
- Longer labor and birth
- Birth trauma
- Birth asphyxia
- Cesarean birth
- Increased perinatal mortality
- Infant developing type 2 diabetes later in life
- Infant becoming overweight
- Weight retention up to 3 years post-partum.
If Women Gain Inadequate Weight
- Increased likelihood of SGA infants
- Health complications after birth (hypothermia, hypoglycemia, respiratory distress, jaundice).
- Neonatal mortality
- Physical disabilities
- Cognitive disabilities
- Chronic health problems (type 2 diabetes, CVD, HTN) later in life.
- Malnutrition during pregnancy can cause:
- Low birth weight infants
- Type 2 Diabetes in infants
- Low birth weight and high growth in young (childhood) → high blood pressure and heart disease.
Harmful Pregnancy Practices
- Herbal supplements
- Vitamin/mineral overdoses
- Tobacco
- Illicit drugs
- Alcohol
- Caffeine (>500 mg/day)
- Sugar substitutes
- Lead/mercury
Diabetes in Pregnancy
- Pre-existing diabetes concerns:
- Severe hypoglycemia and hyperglycemia
- Preterm birth
- Hypertension during pregnancy
- LGA infants
- Gestational diabetes concerns:
- Labor complications
- Infant heart damage
- Infant limb deformities
- Neural tube defects
Hypertension in Pregnancy
- Pre-existing hypertension concerns:
- Low birth-weight infants
- Stillbirth from placenta separation from uterus wall
- Gestational hypertension concerns:
- Sometimes pre-eclampsia
- Pre-eclampsia symptoms:
- Protein in the urine
- Swelling of hands, feet, face
- Delayed fetal growth
- Risk: Organ damage and eclampsia (seizures & possible death).
Maternal Discomfort Strategies
-
Nausea:
- Rise from sleep slowly
- Eat dry toast or crackers
- Eat small, frequent meals
- Chew gum or suck hard candies
- Carbonated beverages
-
Heartburn:
- Eat slowly and chew well
- Eat small, frequent meals
- Drink liquids between meals
- Avoid spicy or greasy foods
- Eat 3 hours before lying down or 2 hours before exercising
-
Constipation:
- Eat high-fibre foods
- Exercise often
- Drink 8 cups or more liquid daily
Food Cravings
- Do not reflect nutritional needs.
Breastfeeding
- Prolactin: for milk production
- Oxytocin: for let-down reflex
Breastfeeding Goals
- 6 months exclusively
- Up to 2 years partially
Breastfeeding Benefits
- Immunity against common childhood illnesses
- Higher intelligence infants
- Infants less prone to be overweight/obese.
- Infants less prone to diabetes
- Mothers less prone to breast and ovarian cancers
- Weight loss for mother
Lactation Nutrition
- First 6 months: +330 kcal/day
- Second 6 months: +400 kcal/day
- Drink ~13 cups of water
Sports Nutrition
-
Benefits of Fitness:
- Restful sleep
- Enhanced body composition
- Bone density improvement
- Immunity
- Better circulation
- Better lung function
- Lower risk of cardiovascular disease, some cancers, type 2 diabetes, and gallbladder disease
- Mood improvement.
- Longevity and quality of life.
-
Physical Activity Processes:
- During rest: ATP + creatine → creatine phosphate
- During activity: Creatine phosphate → ATP + creatine
- Fuel use depends on training status, diet, activity intensity/duration
-
Diet and Endurance:
- Fat and protein diet: 57 minutes
- Normal mixed diet: 114 minutes
- High-carbohydrate diet: 167 minutes
-
Macronutrient Use in Exercise:
- Glucose: first 20 minutes of moderate activity – more glycogen use
- Fat: >20 minutes of moderate activity – more fat use, less glycogen use
- Protein: Athletes use more protein for fuel (muscle building)
Protein Recommendations for Active People
- RDA for adults: 0.8 g/kg/day
- Power athletes (strength/speed): 1.2-1.7 g/kg/day
- Endurance athletes: 1.2-1.4 g/kg/day
Iron
- Oxygen transport
- "Sports anemia"
- Extra iron loss from physical activity
- Higher risk groups for iron deficiency anemia (IDA)
Calcium & Vitamin D
- Bone health
- Muscle contraction
- Stress fracture risk
Other
- B vitamins for creating energy from macronutrients.
- Antioxidants to help combat high intensity free radical levels.
Fluid Replacement via Hydration
- Athletes lose 1.5L+ per hour of physical activity.
- Hot weather slows water absorption.
- Athletes should hydrate days in advance.
- Drink plain and cool water.
- 2-3 cups 2-3 hours before activity.
- 1-2 cups 15 minutes before activity
- 0.5-1 cup for every 15 minutes during activity.
- 2 cups every 20-30 minutes post-exercise for every 0.5kg lost
Electrolyte Losses
- Training improves electrolyte retention
- Sweat causes loss of sodium, potassium, chloride, and magnesium.
- Caution on salt tablets.
- Regular diet is sufficient to replenish electrolytes.
- Hyponatremia: decreased blood sodium concentration (higher sweat loss, overhydration).
- Don't restrict salt before an event.
Sports Drinks
- Hypotonic: Quickly replenishes fluids lost during exercise, low carbohydrate content and lower salt/sugar content than body's natural concentration.
- Isotonic: Concentrations of salt and sugar similar to human body. Designed to replace fluids and boost carbohydrates quickly during exercise.
- Hypertonic: Carbohydrate content high and designed for intake during exercise to maximise energy absorption, best drunk after exercise, higher concentration of salt/sugar than body.
Enhanced Water
- Fortified with electrolytes, vitamins, minerals, natural/artificial flavors, botanicals and sweeteners to improve taste and nutritional profile.
Caffeine in Sports
- Quickly absorbed into bloodstream (peak levels after 30-120 minutes), levels remain elevated for 3-4 hours.
- Enhances body's ability to breakdown fat (lipolysis)
- May boost muscle functions by stimulating central nervous system.
Pre-Game Meals
- 4 hours before game: High in whole grains, lean protein, healthy fats (ex: grilled chicken, sweet potato, vegetables)
- 1 hour pre game: Snacks high in carbohydrates, avoid high protein or fat foods (ex: fruit, granola bar, pretzels)
Post-Game Meals
- Replenish glycogen stores and electrolytes.
- Eat 15-30 minutes after the game finishes (body most receptive to energy replacements)
- Meal should be high in carbohydrates, but include protein and fats.
- Calories needed depends on duration, body size, and energy expenditure.
Weight Bias
- Weight bias defined as negative weight-related attitudes, beliefs, and assumptions and judgements towards overweight or obese individuals.
- Weight bias extends to individuals of low body weight.
Weight Stigma
- Refers to social stereotypes and misconceptions about obesity. Suggests people with obesity are awkward, unintelligent, unsuccessful, and lack self-control.
Weight Discrimination
- Actions based on weight bias – verbal/emotional, physical barriers to daily life, denial of healthcare access.
- Consequences – limit to education, employment, medical access.
Causes of Weight Bias
- Many factors in education, workplace, personal relationships and media contributing to weight bias.
- Examples: bullying from peers/teachers, harsher workplace discipline and higher contract termination rates, negative media portrayal (underrepresentation, etc.), comments.
- Common beliefs include judgment based on appearance (lazy, unmotivated, undisciplined, lacking willpower)
Factors Contributing to Obesity
- Genetic factors: genes impact appetite, satiety, food cravings, and body fat distribution.
- Environmental & social factors: physical activity, food accessibility, and socioeconomic status.
Weight Bias Activity
- Instructions for completing a Harvard implicit association test about weight.
Activity Reflection
- Reflect on completing the weight bias test and the results.
Impact of Weight Bias on Health
- Physical consequences: Reduces confidence in losing weight, increased risk of health conditions (heart disease, diabetes).
- Psychological consequences: Increased risk of depression, anxiety, suicidal thoughts, and low self-esteem.
Weight Bias in Healthcare
- Patient perspective: Increased likelihood of cancelling appointments, avoiding preventative care, less likely to be up-to-date on procedures (pap smears, mammograms).
- Healthcare professional perspective: Strong negative attitudes/stereotypes towards obese people, impact on care provided, poor treatment/judgement.
Body Mass Index (BMI)
- BMI is a screening tool that measures the ratio of height to weight, estimating body fat.
- Doesn't consider muscle mass, bone density, individual consumption, racial/sexual differences.
BMI Ranges
- Underweight <18.5
- Healthy weight 18.5-24.9
- Overweight 25-29.9
- Class 1 Obesity 30-34.9
- Class 2 Obesity 35-39.9
- Class 3 Obesity >40
Calculating BMI
- BMI formula: kg/m²
Example: Calculating BMI
- Example calculation provided with weight (70 kg) and height (1.75 m)
Addressing and Reducing Weight Bias
- What can you do?: Use respectful language, speak up if witnessing teasing, educate others.
- What is being done in practice?: Provide education on the various causes of obesity (complex), increase empathy and understanding of different perspectives, change healthcare providers' ideas and beliefs about how to care for patients.
Weight-Inclusive Approach in Healthcare
- Recognize health outcomes aren't solely based on someone's body weight.
- Promote health without focusing on weight.
- Understand BMI is influenced by many things.
Case Study
- Sarah, a 35-year-old woman struggling with weight, saw her first doctor for knee pain—doctor dismissed her pain as weight-related.
- Later, she saw another doctor, who listened carefully to her, diagnosed the pain, and recommended therapy. The gap was how the first doctor gave her judgement and didn't perform patient-centred care.
Reflection Questions
- Identify examples of weight bias in the case study.
- Discuss how the doctor's assumptions impacted Sarah's care.
- Suggest how the doctor could have provided patient-centered, unbiased care.
- Discuss how a weight-inclusive approach might have changed the outcome for Sarah.
Summary
- Weight bias are negative attitudes, beliefs or stereotypes toward individuals based on body weight.
- Weight bias is widespread – prevalent in personal relationships and healthcare settings.
- Promote education about the complexities and causes of obesity.
- Empathy & understanding diff. perspectives on weight & health can reduce weight bias.
References
- Extensive list of references related to the listed information, mostly articles/websites (note: details of the references are excluded per the instructions).
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Description
Test your knowledge on sports nutrition, hydration, and the social implications of obesity. This quiz covers important aspects such as hypertonic solutions, caffeine effects, and nutritional recommendations for athletes. Stay informed about current developments in the field of obesity, including weight bias and BMI screening tools.
