NUTRITION C787 Study Guides-Western Governors University

C787 Notes:


Nutrition Notes
» DRI: Dietary refence intakes/ Family name of other recommendations
 Food Labeling must include about them
 The differ depending on age group
» Nutrition labeling
 Serving size will always be found (In US)
» Recommended Daily Allowance (RDA) Most important RDI
 People who are sick don’t count as a healthy population for RDA.
 Use when planning meals
» Acceptable Macronutrient Dietary Range (AMDR)
 a range of percentage of calories that you should get each day. Not just
one food.
 Carb AMDR for a typical adult: is between 45-65 %. Which means 45-65%
of the calories throughout the day should come from carbs.
 20-30% should come from fat
 CARBS-45-65%
 FATS -20-35%
 PROTEINS- 10-35%
» Macronutrient: Big nutrients that supply calories.
 Carb, Fat, protein
» Tolerable upper intake level
 The highest level of daily consumption that current data has shown to
cause no side effects in humans
 Ensures people do not take harmful amounts
 Used for people taking supplement
» Estimated Average Requirements (EAR):
 Used to guide recommendations and meal planning for communities (NOT
FAMILY) in combination with upper intake
» Myplate.gov
 Half the plate should be veggies (over the course of the day)
» What is the nutritional benefit of fruits and veggies?
 They provide nutrients and reduce the risk of some types of cancers.
» Fruit and veggie Facts
 People should get 9 servings daily
 Increasing the amount of colorful veggies
 Reduces the risk of stroke
 Fruits and veggies don’t have B12
» Skim milk has roughly the same amount of calcium and protein as whole milk
» The current dietary guidelines suggest/emphasize reduced fat dairy products
» Half of all grain products consumed should be wholegrain products
» There is no DRI for trans-fat & added sugar

,» Recommended daily amount of protein intake
 60g/ day or 0.9g/kg
» Examples of good sources of protein: garbanzo beans, eggs, chicken, yogurt,
cheese, ground beef, peanut butter, and tofu.
» Vegetarian
 Mature legume products & grain product
 Whole grains are better than refined
» MSG= amino acid derivative
» A carb with a high glycemic index causes a quicker return to hunger
» Omega 3 fatty acids = good for the heart
» Healthy Sources of fat: fish , nuts, olive oil
» Common sources of high levels of sodium
 Manufactured breads
 Processed foods
 Canned soups and broths
» Legumes= best source of iron
» Reducing risk of heart disease/ stroke
 LDLs below 120mg/dl
 Limit cholesterol intake to less than 30mg/day
 Saturated fat: less than 7% of total calories
 At least 30 minutes of activity in DAILY routine
 Sodium levels below 1600mg per day (VARIES)
 Increase intake of fiber, especially insoluble fiber (most intake will be
soluble)
 Limit alcohol intake to 1-2 drinks per day
» Dietary intervention for a patient with a low albumin: High protein diet
» Appropriate foods for a patient with a kidney disease
 Raspberries, wheat bread
 Kidney Disease- Have trouble with protein
» D.A.S.H Diet = Dietary approach to stop hypertension
» Factors controlling hypertension:
 Sodium below 1600mg daily
 Daily exercise – half hour walk
 BMI <25
» Fiber helps protect body against spikes of sugar
» Obesity is now considered a disease
 Affects many organ systems
 Hormones
» Important BMIs
 BMI>30 = Obese
 BMI >25 = overweight
 BMI <17 = low BMI.
» Low BMI = Risk of infertility, osteoporosis, and premature death
» BMI calculation:
 Take height in inches -> square it

,  Divide weight in pounds by that number
 Multiply whole thing by 703
» Risk factors for heart disease that are modifiable
 Sedentary lifestyle
 Diet high in trans fat
 BMI >30
» Obese kids and teens are at an increased risk for coronary heart disease
» Obesity is a significant risk factor for osteoarthritis
» As BMI increases, these also increase:
 Heart disease
 Type 2 diabetes
 Premature death
 Osteoarthritis
 Sleep apnea
» Genetic influence on body weight
 Body weights of parents are often predictive of that of their children
» Maintain body weight loss long term patients should:
 Eat just enough calories for activity level  “Balance energy expenditure
w/ intake”
» Weight loss diet advice: The Draft
 Reduce processed foods
 Increase activity
 Ask yourself “am I hungry?”
 Eat 5 small meals to maintain energy
 Limit sugary drinks
» A person that sticks to their diet long term are more likely to keep it off
» Managing body weight  how much to lose to make health changes
 Move decimal place over
» Social reason to lose weight -> not sustainable
 Need positivity goals
» Societal factors in obesity epidemic:
 More desk based low activity jobs
 Increased size of food portions at restaurants and home
 Increased consumption of processed foods
» Don’t serve different/ separate meals to different family members
» Along with diet to support weight loss: patients should strive for 90 min of
moderate physical activity for at least 3x a week
» Ergogenic aids: Anything that purports athletic ability
 Protein powder: Legal supplement body builder use to increase muscle
mass and increase retention
» Anthropometrics
 Weight management assessment tools including weight, height, and waist
size
» How do you calculate Physical Activity Level (PAL)?