C787 WGU Nutrition to support wellness

DRIs (Dietary Reference Intakes) Ans- - A set of nutritional reference values for the United States and Canada that applies to healthy people. - Addresses prevention of chronic diet related issues. - Differs depending on age and gender. RDA (Recommended Dietary Allowance) Ans- - the average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount! - Use this for planning family meals sufficient for infants, children, adults and elderly family members. AMDR (Acceptable Macronutrient Distribution Range) Ans- recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy AMDR Range for Carbs Ans- 45-65% AMDR range for protein Ans- 10-35% AMDR range for fats Ans- 20-35% UL (Tolerable Upper Intake Level) Ans- - The highest level of daily consumption of a nutrient that current data has shown to cause no side effects in humans. - Ensures people do not take harmful amounts - Used a lot in supplements EAR (Estimated Average Requirement) Ans- - the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group - Used to guide recommendations & menu planning for COMMUNITIES, in combination with upper intake levels Nutrition Ans- The science of how foods affect the human body to promote health and prevent disease 6 classes of nutrients Ans- 1. Water 2. Vitamins 3. Minerals 4. protein 5. fats - lipids 6. carbohydrates 4 things that a healthy full diet contains Ans- 1. Adequate energy intake 2. Variety 3. Fiber 4. Adequate hydration Choose My Plate Ans- USDA food grouping system that guides nutrition and health Nutritional Benefit of fruits & veggies Ans- - Provide phytonutrients that reduce the risk of some types of cancer. - High Fiber - High vitamins/minerals - low calories Number of recommended serving of fruits and veggies per day Ans- 9 Servings Increasing the amount of colorful veggies reduces the risk of __________ Ans- stroke Strategies for balanced meal planning on a budget Ans- - buying canned veggies in bulk - buying only the amount of fresh veggies that can be eaten at the time - buying veggies whole and preparing/trimming them at home (precut veggies are more expensive) - Grow veggies and herbs at home - buy only in season veggies True Ans- Skim Milk has roughly the same amount of calcium and protein as whole milk Dietary recommendations for whole grain intake Ans- One half of all grain products should be whole grain products Consider how the following meal can be improved: Omelet with cheese toasted English muffin 1 t. all-fruit preserves 1/2 large grapefruit 1 cup whole milk Ans- - use egg whites for omlet - replace cheese with veggies in the omelets - replace English muffin with whole grain English muffin - replace whole milk with fat-free milk True/False Ans- trans fat and added sugar intake should be minimized; there is no DRI value (T) Recommended daily amount of protein intake Ans- 60 gm/day Examples of proteins Ans- - garbanzo beans - egg - chicken breast - yogurt - cheese - ground beef - peanut butter - tofu True Ans- Adding a grain (whole grains are best) to a protein rich food, such as legumes, lentils, PB, etc, can help maximize healthy protein in a vegetarian diet. Sugars Ans- ending in -ose Honey is made up of sugars What will cause a quick return to hunger? Ans- A carbohydrate with a high glycemic index What kind of proteins are high in Omega-3 oils? Ans- Some seafoods Some healthy fats Ans- - fish - nuts - olive oil Food that are a source of high levels of sodium Ans- - manufactured breads - processed foods - canned soups and broths Some foods that are rich in iron Ans- - dark, leafy greens - legumes - red meat - nuts Best vegetarian source of iron Ans- Beans Foods that protect against heart disease Ans- Fiber, HDL cholesterol Foods that increase risk of heart disease Ans- LDL cholesterol, trans fats, saturated fats Ways to reduce the risk of heart disease Ans- - LDL levels below 120 mg/dl - limit cholesterol intake to 200 mg/day - at least 30 min of activity in daily routine - sodium levels below 1600 mg/day - Increased intake of fiber, especially insoluble fiber - limit alcohol intake to 1-2 drinks What kind of diet would be good for someone with low albumin levels? Ans- High protein diet Patients with kidney disease should not eat Ans- high protein foods DASH diet Ans- - Dietary Approaches to Stop HTN - increase fruit, vegetables, and low fat dairy; k, mg, ca Factors important for controlling HTN Ans- - Sodium below 1600 mg/day - Healthy weight (BMI below 25) - Daily exercise What can protect spikes in blood sugars Ans- Fiber Why is obesity considered a disease Ans- because it affects many organ systems and hormones, impairing body functions BMI considered obese Ans- 30 or greater, requiring counseling about a weight loss dietary plan How to calculate BMI Ans- 1. Take patients height in inches and square it (ex. 5' 4" = 64 in; 64 ^2 = 4096) 2. Divide the weight in pounds by the number you get. (ex. 175/4096 = 0.043) 3. Multiply the answer to 2 by 703 (ex. 0.043 x 703 = 30) What kind of diet is least likely to result in obesity Ans- A diet with a variety of fruits, whole grains and vegetable Example of risk factors for heart disease that are modifiable Ans- - sedentary lifestyle - BMI 30 - diet high in trans-fats Example of risk factors for heart disease that are NOT modifiable Ans- - age 80 yrs - male gender - family member who died of a heart attack at age 55 True Ans- Obese children & teenagers are at an increased risk of coronary disease Low BMI Ans- less than 18.5 - Can increase the risk of infertility, osteoporosis and premature death Health risks that increase with higher BMI Ans- - heart disease - premature death - DM2 - osteoarthritis - OSA True Ans- There is a genetic influence on body weight. Body weight of parents often are predictive of body weight of children even when they do not raise them Maintaining weight in the long term Ans- - patients should balance energy intake with energy expenditure Advice for weight loss Ans- - increase activity - limit sugary drinks - when you want food, ask yourself "am I hungry" - reduce processed foods - Eat 5 small meals to maintain energy throughout the day What amount of reduction in total body weight has consistently been shown to improve health and decrease risks? Ans- 10% Example: 180 lb person would need to lose 18 lbs (down to 162 lbs) 265 lb would need to lose 26.5 lbs (down to 238.5) 430 lb person would need to lose 43 lbs (down to 397) Examples of Appropriate, sustainable weight loss goals Ans- - to reduce risk of chronic disease - to increase energy level - to be able to be more physically active with less joint pain Motivational Interviewing regarding weight loss Ans- - health behaviors have rewards separate from lbs lost - don't focus on failure - don't focus on negative images - don't sugar coat or be dismissive Drinking What amount of water each day has shown to support weight loss Ans- 48 oz or more Examples of foods appropriate for consistent inclusion on a wt reduction dietary plan Ans- -baked fish - broiled skinless chicken breast - steamed green veggies - lean protein Examples of societal factors in the obesity epidemic Ans- - desk-based, low-activity jobs - increasing size of food portions - increased consumption of processed foods Examples of obesity message to discuss with adolescents Ans- - focus on health diet, not weight loss diets - positively reinforce healthy behaviors in general - don't give food as a reward - media messages Good advice to a family of a 14 yr old with anorexia Ans- - avoid focusing praise and compliments on physical attractiveness - Do not categorize specific foods as "good" or "bad" - Remove monetary or reward incentives from meal time Amount of weekly exercise patients should strive for Ans- 90 min moderate physical activity at least 3 x's/wk Legal supplements for body builders to increase muscle mass and increase nitrogen retention Ans- Protein Powder Anthropometrics Ans- The measurement of the size, proportions, and range of motion of the human body. ex. height, weight, waist size, etc How to calculate PAL (physical activity level) Ans- Total energy expenditure/Basal metabolic rate (aka. basal energy expenditure) Nutrition for Infants Ans- - Human milk contains immune factors that infant formula does not - Human milk does NOT need supplementation of vitamins & minerals, neither does infant formula - There are not adequate intake levels for macronutrients for all infants of all ages Why is juice not recommended for infants? Ans- -contribute to tooth decay - lacks fiber and may contribute to diarrhea - It is a highly caloric source of fluid What contributes to dental carries in infants? Ans- Sharing utensils Behaviors that may put a child at risk of having a poor relationship with food Ans- - Not involving them in meal planning -Not offering children choices What does the CDC define as overweight in childhood? Ans- BMI - for - age over the 85th percentile What is an educational strategy for teaching Kindergartners about Choose my Plate Ans- Teach them a rhyme with the concepts What is an educational strategy for teaching an 8-10 yr old about healthy meal planning Ans- Have them write out a description of a healthy menu with different food groups Good advice for patent of an obese 9 yr old Ans- - increased levels of family stress can contribute to poor eating habits - Limit portion sizes - Avoid frequent restaurant meals - Encourage physical active play and not just desk-based study - Provide and model choices of healthy plant-based snacks and colorful fruits & veggies at meals Examples of teaching strategies for high school students about nutrition Ans- - Provide recommendations & the reasons behind them - Encourage attainable goal setting - Focus on healthy weight maintenance & healthful, gradual weight loss - Don't focus on physical appearance Daily Value for Calcium for an adolescent female Ans- 130% - adolescent females would need more calcium that the recommended DV for adults What is a dietary cause of short stature, poor bone development and cognitive delay Ans- Malnutrtion What do young adolescents have an increase need for relative to adults? Ans- Thiamine True Ans- Alcohol should be avoided during all trimesters of pregnancy What is an effect of alcohol consumption during pregnancy on the fetus Ans- Permanent developmental disability (fetal alcohol syndrome) What vitamin can reduce the risk of neural tube defects Ans- Folic acid/folate Examples of sources of folate Ans- lentils, spinach, oats Examples of advice for a pregnant patient to minimize the risk of pre-term delivery Ans- - abstain from alcohol and drugs prior to conception and throughout pregnancy - discontinue all alcohol - maintain healthy weight - maintain healthy diet to help prevent gestational DM Breastfeeding Ans- - burns extra calories and can promote return to pre-pregnancy weight - requires extra fluid consumption - promotes oxytocin release - may reduce the risk of childhood obesity - is not a reliable for of birth control (it can delay return of fertility but not always) Why are adults over 70 more vulnerable to inadequacy of dietary nutrients? Ans- Because different GI physiology interferes with absorption Benefits of prebiotics and probiotics for older adult Ans- - decreases total cholesterol - controls IBS - supports immune system function - rebuilds bone density True Ans- Adequate Intake of protein have not been established for infants 7-12 months of age Advise for adapting to older adulthood Ans- - to avoid obesity, remain active and realize your overall caloric needs may decrease Where to find info for adding dietary supplement to your diet Ans- PCP Supplements should be recommended for Ans- people who need them - labs show deficiency Statement that is required on the label of all supplements Ans- "Not intended to diagnose, treat, cure or prevent heart disease Vitamins that are water soluable and can be flushed out in urine stream Ans- B vitamins; vitamin C Fat soluable vitamins that are stored in fat Ans- K, A, D, E ergogenic aids Ans- Supplements used to benefit athletic performance or exercise. Nootropics Ans- a class of drugs that enhance cognitive function Probiotics Ans- live microbes applied to or ingested into the body Improves digestive problems Galactagogue Ans- Increases breast milk production supplements may contain Ans- - active ingredients - extra ingredients unlisted and are similar to fillers in Rx drugs True Ans- Supplements can interact with medicine and make it's effects too strong or reduce it's effects. This can be life threatening. Beriberi results from a deficiency of Ans- Thiamine brain damage, intellectual impairment and goiters result for a deficiency of Ans- Iodine Blindness in young children result for a deficiency of Ans- Vitamin A Rickets result from a deficiency of Ans- Vitamin D