NURS C787
NUTRITION
STUDY
GUIDE(UNITS 2-
UNIT 7
COMPLETE
2022). REVISED
VERSION
…..**the order of the units do not follow numerical order but all the units are there**
,Unit 4: Nutrition and Physical Activity (Cohort 2 Video)
Reading: "Physical Activity and Health" at Centers for Disease Control and Prevention
Identify exercise recommendations for populations - children, adults, adults with weight loss goals.
What recommendations would you give a patient who would like to increase their physical activity
level?
Preschool (3-5): physically active throughout day
Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day
Adults: some is better than none. Any amount of mod vigorous activity has health benefits
Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic
& muscle-strengthening activity.
During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week
Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity of
75-150 mins/week of vigorous activity
Adults w/ weight loss goals: many need >150 mins of mod intensity activity/week to maintain wt. If
want to lose >5% of body wt/keep wt off, need >300 mins of mod intensity activity/week
What recommendations would you give a patient who would like to increase their physical activity
level?
• Risk of injury is r/t gap between usual & new activity levels.
o Size of this gap is called Amount of Overload.
• Creating a small overload & waiting for body to adapt/recover decreases injury risk.
• Physical activity should be increased gradually over time (no matter the current activity level)
Key Points:
1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort for
aerobic/muscle strengthening
2. Start w/ relatively mod-intensity. Avoid vigorous.
3. First, increase # of mins/session & # days/week of mod intensity. Later increase intensity.
4. Pay attention to relative size of increase activity/week, as this is r/t increased injury risk.
What are health benefits of exercise for those with chronic diseases?
* Overall, decreased anxiety/depression/improved sleep & quality of life.
* For those w/ osteoarthritis: lowers risk of other chronic disease (heart disease/type 2 diabetes)
* For those w/ type 2 diabetes: can decrease chance of developing comorbidities & prevent risk
factors that cause progression of the diabetes
* For those w/ HTN: decreases b/p & risk of cardiovascular mortality
* For those w/ breast/colorectal/prostate cancers: increased activity after diagnosis substantially
lowers risk of dying from their CA
* For those w/ many types of disabilities: activity decreases pain, improves physical fitness,
increases physical function/quality of life
What diseases/conditions are linked to lack of exercise?
Type 2 diabetes, HTN, heart disease, osteoporosis, variety of cancers
How do you calculate a PAL (physical activity level)?
* Physical activity level (PAL) takes into account daily energy expenditure (TDEE) & basal metabolic
rate (BMR)
* Equation written as: PAL = TDEE/BMR
Reading: "Diabetes, Eating and Physical Activity" at National Institute of Diabetes and Digestive and
Kidney Diseases
Identify foods recommended for a diabetic patient
,• Variety of healthy food from all food groups
• Veggie: starchy (potatoes, etc.) & non-starchy (carrots, etc.)
• Fruits: oranges etc.
• Grains: ½ of which should come from whole grains
• Proteins: lean meats, fish, eggs
• No fat or low-fat dairy
• Foods w/ heart-healthy fats (oils such as canola/olive oil; nuts/seeds/heart healthy fish; avocado)
Identify foods that should be avoided by the diabetic patient.
• Do not use butter, but use oils when cooking
• Limit fried food or food high in saturated/trans fat
• Limit sodium, sweets & beverages w/ added sugars
What are two common meal plan methods that can help diabetic patients manage their diet and
how do they provide guidelines for meal planning?
1. Plate Method: helps control portion size. No calorie counting. Shows amount of each food group
you should eat. Best for lunch/dinner.
2. Carb Counting: tracks carbs you eat/drink. Useful because carbs convert to glucose in the body
and glucose affects blood sugar levels. This method can help manage BS level. Right amount
needed varies by how you manage your diabetes, including how active you are & what meds you
take. Carbs measured in grams & total for day is added. Try to limit carbs w/ added sugars or
refined sugars.
What is medical nutrition therapy (MNT)?
A service provided by a RD to create eating plans based on your likes/needs. Has been shown to
improve diabetes management.
What are recommendations for managing blood sugar with exercise?
• hypoglycemia also can occur after a long intense workout or if you have skipped a meal before
being active. Hypoglycemia can happen during or up to 24 hours after physical activity.
• You may need to check your blood glucose level before, during, and right after you are physically
active.
What are recommendations for diabetics to control hypoglycemia?
Planning is key to preventing hypoglycemia. You may need to take less insulin or eat a small snack
with carbohydrates before, during, or after physical activity, especially intense activity.
Differentiate between the following types of activity:
Aerobic: activity that makes your heart beat faster and makes you breathe harder
Muscle-strengthening: make muscles do more work than they are accustomed to doing. Resistance
training, including weight training is an example.
Bone-strengthening: produce an impact or tension force on the bones that promotes bone
growth/strength. Ex: hopping, skipping, running, lifting weights, etc.
Reading: The Impact of Brief High-Intensity Exercise on Blood Glucose Levels
Understand the impact of exercise on glucose uptake and reduction of blood sugar in patients with
type II diabetes.
• @ rest/after meals, glucose uptake is insulin dependent. Both aerobic & resistance exercise
increase GLUT4 abundance & translocation & hence glucose uptake by a pathway not dependent
on insulin, even in presence of type 2 diabetes. Even following exercise, glucose uptake remains
elevated for several hours.
, • High-intensity interval training (HIIT) increases glucose metabolism in muscles as well as insulin
sensitivity.
Differentiate between moderate and vigorous activities
• Moderate intensity requires a moderate amount of effort & noticeably accelerates heart rate. Ex:
brisk walking, dancing, gardening, etc.
• Vigorous: requires a large amount of effort & causes rapid breathing & substantial increase in
heart rate. Ex: running, walking up a hill, fast cycling, aerobics, etc.
Define ergogenic aids.
Anything that gives you a mental/physical edge while exercising/competing. Can range from
caffeine/sports drinks to illegal substances. Both safe & harmful ergogenic aids.
Builds muscle mass while increasing nitrogen retention
Reading: Chapter 8: "Intervening to Change the Public's Eating Behavior"
How can the food environment in schools be modified to promote healthier eating habits among
children?
Cardiovascular Health (CATCH), was designed to decrease cardiovascular risk factors in children
through interventions implemented in the classroom, during physical education class, and in the
cafeteria via the school food service. The most significant results were decreases in total fat and
saturated fat consumption, as well as increases in physical activity in the children who received the
interventions in comparison to the control schools.
The main barriers to eating healthy were convenience of less healthful alternatives, taste, peer
pressure, lack of parental and school support, and few good role models. Suggested strategies that
included:
• Parental support (availability of healthier foods at home)
• Planning to eat healthier by carrying nutritious foods to school
• Not taking money to school
• Reducing the availability of “junk food” at home, at school, and in the community
Reading: Review the information found at President's Council on Fitness, Sports & Nutrition.
What are the health benefits of exercise on disease prevention and quality of life?
• Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-
related causes of death)
• Control weight
• Make your muscles stronger
• Reduce fat
• Promote strong bone, muscle, and joint development
• Condition heart and lungs
• Build overall strength and endurance
• Improve sleep
• Decrease potential of becoming depressed
• Increase your energy and self-esteem
• Relieve stress
• Increase your chances of living longer
NUTRITION
STUDY
GUIDE(UNITS 2-
UNIT 7
COMPLETE
2022). REVISED
VERSION
…..**the order of the units do not follow numerical order but all the units are there**
,Unit 4: Nutrition and Physical Activity (Cohort 2 Video)
Reading: "Physical Activity and Health" at Centers for Disease Control and Prevention
Identify exercise recommendations for populations - children, adults, adults with weight loss goals.
What recommendations would you give a patient who would like to increase their physical activity
level?
Preschool (3-5): physically active throughout day
Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day
Adults: some is better than none. Any amount of mod vigorous activity has health benefits
Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic
& muscle-strengthening activity.
During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week
Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity of
75-150 mins/week of vigorous activity
Adults w/ weight loss goals: many need >150 mins of mod intensity activity/week to maintain wt. If
want to lose >5% of body wt/keep wt off, need >300 mins of mod intensity activity/week
What recommendations would you give a patient who would like to increase their physical activity
level?
• Risk of injury is r/t gap between usual & new activity levels.
o Size of this gap is called Amount of Overload.
• Creating a small overload & waiting for body to adapt/recover decreases injury risk.
• Physical activity should be increased gradually over time (no matter the current activity level)
Key Points:
1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort for
aerobic/muscle strengthening
2. Start w/ relatively mod-intensity. Avoid vigorous.
3. First, increase # of mins/session & # days/week of mod intensity. Later increase intensity.
4. Pay attention to relative size of increase activity/week, as this is r/t increased injury risk.
What are health benefits of exercise for those with chronic diseases?
* Overall, decreased anxiety/depression/improved sleep & quality of life.
* For those w/ osteoarthritis: lowers risk of other chronic disease (heart disease/type 2 diabetes)
* For those w/ type 2 diabetes: can decrease chance of developing comorbidities & prevent risk
factors that cause progression of the diabetes
* For those w/ HTN: decreases b/p & risk of cardiovascular mortality
* For those w/ breast/colorectal/prostate cancers: increased activity after diagnosis substantially
lowers risk of dying from their CA
* For those w/ many types of disabilities: activity decreases pain, improves physical fitness,
increases physical function/quality of life
What diseases/conditions are linked to lack of exercise?
Type 2 diabetes, HTN, heart disease, osteoporosis, variety of cancers
How do you calculate a PAL (physical activity level)?
* Physical activity level (PAL) takes into account daily energy expenditure (TDEE) & basal metabolic
rate (BMR)
* Equation written as: PAL = TDEE/BMR
Reading: "Diabetes, Eating and Physical Activity" at National Institute of Diabetes and Digestive and
Kidney Diseases
Identify foods recommended for a diabetic patient
,• Variety of healthy food from all food groups
• Veggie: starchy (potatoes, etc.) & non-starchy (carrots, etc.)
• Fruits: oranges etc.
• Grains: ½ of which should come from whole grains
• Proteins: lean meats, fish, eggs
• No fat or low-fat dairy
• Foods w/ heart-healthy fats (oils such as canola/olive oil; nuts/seeds/heart healthy fish; avocado)
Identify foods that should be avoided by the diabetic patient.
• Do not use butter, but use oils when cooking
• Limit fried food or food high in saturated/trans fat
• Limit sodium, sweets & beverages w/ added sugars
What are two common meal plan methods that can help diabetic patients manage their diet and
how do they provide guidelines for meal planning?
1. Plate Method: helps control portion size. No calorie counting. Shows amount of each food group
you should eat. Best for lunch/dinner.
2. Carb Counting: tracks carbs you eat/drink. Useful because carbs convert to glucose in the body
and glucose affects blood sugar levels. This method can help manage BS level. Right amount
needed varies by how you manage your diabetes, including how active you are & what meds you
take. Carbs measured in grams & total for day is added. Try to limit carbs w/ added sugars or
refined sugars.
What is medical nutrition therapy (MNT)?
A service provided by a RD to create eating plans based on your likes/needs. Has been shown to
improve diabetes management.
What are recommendations for managing blood sugar with exercise?
• hypoglycemia also can occur after a long intense workout or if you have skipped a meal before
being active. Hypoglycemia can happen during or up to 24 hours after physical activity.
• You may need to check your blood glucose level before, during, and right after you are physically
active.
What are recommendations for diabetics to control hypoglycemia?
Planning is key to preventing hypoglycemia. You may need to take less insulin or eat a small snack
with carbohydrates before, during, or after physical activity, especially intense activity.
Differentiate between the following types of activity:
Aerobic: activity that makes your heart beat faster and makes you breathe harder
Muscle-strengthening: make muscles do more work than they are accustomed to doing. Resistance
training, including weight training is an example.
Bone-strengthening: produce an impact or tension force on the bones that promotes bone
growth/strength. Ex: hopping, skipping, running, lifting weights, etc.
Reading: The Impact of Brief High-Intensity Exercise on Blood Glucose Levels
Understand the impact of exercise on glucose uptake and reduction of blood sugar in patients with
type II diabetes.
• @ rest/after meals, glucose uptake is insulin dependent. Both aerobic & resistance exercise
increase GLUT4 abundance & translocation & hence glucose uptake by a pathway not dependent
on insulin, even in presence of type 2 diabetes. Even following exercise, glucose uptake remains
elevated for several hours.
, • High-intensity interval training (HIIT) increases glucose metabolism in muscles as well as insulin
sensitivity.
Differentiate between moderate and vigorous activities
• Moderate intensity requires a moderate amount of effort & noticeably accelerates heart rate. Ex:
brisk walking, dancing, gardening, etc.
• Vigorous: requires a large amount of effort & causes rapid breathing & substantial increase in
heart rate. Ex: running, walking up a hill, fast cycling, aerobics, etc.
Define ergogenic aids.
Anything that gives you a mental/physical edge while exercising/competing. Can range from
caffeine/sports drinks to illegal substances. Both safe & harmful ergogenic aids.
Builds muscle mass while increasing nitrogen retention
Reading: Chapter 8: "Intervening to Change the Public's Eating Behavior"
How can the food environment in schools be modified to promote healthier eating habits among
children?
Cardiovascular Health (CATCH), was designed to decrease cardiovascular risk factors in children
through interventions implemented in the classroom, during physical education class, and in the
cafeteria via the school food service. The most significant results were decreases in total fat and
saturated fat consumption, as well as increases in physical activity in the children who received the
interventions in comparison to the control schools.
The main barriers to eating healthy were convenience of less healthful alternatives, taste, peer
pressure, lack of parental and school support, and few good role models. Suggested strategies that
included:
• Parental support (availability of healthier foods at home)
• Planning to eat healthier by carrying nutritious foods to school
• Not taking money to school
• Reducing the availability of “junk food” at home, at school, and in the community
Reading: Review the information found at President's Council on Fitness, Sports & Nutrition.
What are the health benefits of exercise on disease prevention and quality of life?
• Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-
related causes of death)
• Control weight
• Make your muscles stronger
• Reduce fat
• Promote strong bone, muscle, and joint development
• Condition heart and lungs
• Build overall strength and endurance
• Improve sleep
• Decrease potential of becoming depressed
• Increase your energy and self-esteem
• Relieve stress
• Increase your chances of living longer
