Nutrition Lecture-
Macronutrients- things you need in abundance. protein,carbs,fats
Micronutrients- vitamins, minerals
Who establishes guidelines for nutrition- US department of agriculture and US department of
health. Updates every 5 years
Dietary reference intake guide- SNAP references this guide on what to eat
Carbohydrates and fibers-
Simple carbs- candy, table sugar
Complex carbs- bagels, bread,
25g fiber-women
38g fiber-men
This all becomes glucose in our body. We utilize carbs first for energy
Proteins- tissue repair, muscle building, fighting infections. Second degree after carbs
Whole proteins- animal products
Partial proteins- vegetables, nuts
Fats/Lipids- cushioning of organs/body, energy storage, hormones, vitamin storage
Fatty acids- triglycerides
Saturated fats- solid at room temp (lard, animal fat, crisco)
Unsaturated fats- liquid at room temp (olive oil, vegetable oil)
Things to consider-
Diets high in fat lead to- obesity, diabetes, CVD, hypertension
Lipids provide- cushion, hormone, vitamin storage
children under 2 need a high fat diet
<200mg total cholesterol per day
B12 is good for energy
Vit K is good for blood clotting
Minerals- electrolytes fall under this
BMI- weight divided by height
Malnourished Assessment-
● Dry brittle hair
● Skin with dry patches
● Poor wound healing/sores
● Lack of subcue fat
, ● Irregular HR/rhythm,BP,low everything
● Enlarged spleen/liver
● General weakness
● Impaired cognition
Sarcopenia- lot of fat, no muscle
Food diary
Assessments/Labs- screen for CVD, fatty liver disease, diabetes, thyroid exams
Food labels- The food and drug administration requires certain info to be included on the
package
Ethnocentrism- thinking your culture is the superior one
Jewish- don’t eat pork, have to be kosher
Food is symbolic for cultures and set what’s edible and what not
Chinese- hot and cold balance
Acculturation- assimilation to a new culture, can be exposed to healthier choices
Exemplars-
Heart healthy diet- good lean meats and GOOD FATS, lots of veggies, whole grains, and fruits.
Limit sugary drinks, caffeine. DASH diet and mediterranean diet
Coronary heart disease- eat good healthy fats (avocados) instead of bad fats
Hypertension/HF- eat less sodium
MI/chest pain-limit caffeine
DASH diet- limit salt, fatty meats, sweet drinks and full fat dairy products
Mediterranean diet- less meats and sweets. Moderate poultry, eggs, cheese and yoghurt. Often-
fish and seafood
Misleading food labels- ADA recommends 1500mg of sodium a day
Salt free and reduced sodium mean different things
What if diets alone don’t work-
Statin drugs- lower cholesterol (side effects- sore muscles, toxic liver, avoid grape juice and st
johns wart, take at night)
Ends in -statin
HDL is good, LDL is bad.
Diabetic diet- insulin breaks down glucose to use for energy. 9-inch plate, learn carb counting or
measuring servings. Quit smoking, limit alcohol, and exercise. 45-60g of carbs per meal. Water
or 0 calorie drink
Macronutrients- things you need in abundance. protein,carbs,fats
Micronutrients- vitamins, minerals
Who establishes guidelines for nutrition- US department of agriculture and US department of
health. Updates every 5 years
Dietary reference intake guide- SNAP references this guide on what to eat
Carbohydrates and fibers-
Simple carbs- candy, table sugar
Complex carbs- bagels, bread,
25g fiber-women
38g fiber-men
This all becomes glucose in our body. We utilize carbs first for energy
Proteins- tissue repair, muscle building, fighting infections. Second degree after carbs
Whole proteins- animal products
Partial proteins- vegetables, nuts
Fats/Lipids- cushioning of organs/body, energy storage, hormones, vitamin storage
Fatty acids- triglycerides
Saturated fats- solid at room temp (lard, animal fat, crisco)
Unsaturated fats- liquid at room temp (olive oil, vegetable oil)
Things to consider-
Diets high in fat lead to- obesity, diabetes, CVD, hypertension
Lipids provide- cushion, hormone, vitamin storage
children under 2 need a high fat diet
<200mg total cholesterol per day
B12 is good for energy
Vit K is good for blood clotting
Minerals- electrolytes fall under this
BMI- weight divided by height
Malnourished Assessment-
● Dry brittle hair
● Skin with dry patches
● Poor wound healing/sores
● Lack of subcue fat
, ● Irregular HR/rhythm,BP,low everything
● Enlarged spleen/liver
● General weakness
● Impaired cognition
Sarcopenia- lot of fat, no muscle
Food diary
Assessments/Labs- screen for CVD, fatty liver disease, diabetes, thyroid exams
Food labels- The food and drug administration requires certain info to be included on the
package
Ethnocentrism- thinking your culture is the superior one
Jewish- don’t eat pork, have to be kosher
Food is symbolic for cultures and set what’s edible and what not
Chinese- hot and cold balance
Acculturation- assimilation to a new culture, can be exposed to healthier choices
Exemplars-
Heart healthy diet- good lean meats and GOOD FATS, lots of veggies, whole grains, and fruits.
Limit sugary drinks, caffeine. DASH diet and mediterranean diet
Coronary heart disease- eat good healthy fats (avocados) instead of bad fats
Hypertension/HF- eat less sodium
MI/chest pain-limit caffeine
DASH diet- limit salt, fatty meats, sweet drinks and full fat dairy products
Mediterranean diet- less meats and sweets. Moderate poultry, eggs, cheese and yoghurt. Often-
fish and seafood
Misleading food labels- ADA recommends 1500mg of sodium a day
Salt free and reduced sodium mean different things
What if diets alone don’t work-
Statin drugs- lower cholesterol (side effects- sore muscles, toxic liver, avoid grape juice and st
johns wart, take at night)
Ends in -statin
HDL is good, LDL is bad.
Diabetic diet- insulin breaks down glucose to use for energy. 9-inch plate, learn carb counting or
measuring servings. Quit smoking, limit alcohol, and exercise. 45-60g of carbs per meal. Water
or 0 calorie drink
