WGU C787 nutrition Study guide 2022 Unit 2
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
,WGU C787 nutrition Study guide 2022 Unit 2
» 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
,WGU C787 nutrition Study guide 2022 Unit 2
• 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
, WGU C787 nutrition Study guide 2022 Unit 2
• 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)?
• Total energy expenditure (cal you burn working out) / Basal
metabolic rate (cal you burn being alive)
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
,WGU C787 nutrition Study guide 2022 Unit 2
» 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
,WGU C787 nutrition Study guide 2022 Unit 2
• 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
, WGU C787 nutrition Study guide 2022 Unit 2
• 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)?
• Total energy expenditure (cal you burn working out) / Basal
metabolic rate (cal you burn being alive)
