C787 WGU Nutrition to support wellness
DRIs (Dietary Reference Intakes) Ans- - A set of nutritional reference values for the United States and
... [Show More] 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
Supplements for women to reduce the risk of osteoporosis Ans- Calcium
Vitamin K Ans- Fat soluble vitamin that aids in blood clotting.
- Should be avoided while on coumadin/warfarin
Supplements that may be needed for vegetarian Ans- Vitamin B12 because it is unavailable in plant foods
Nutrients available in plant foods but may require special consideration in a vegetarian diet Ans- - Iron (dark, leafy greens)
- Vitamin D
- protein (can be the hardest MACRONUTRIENT on a vegetarian)
- Calcium (must be in a bioavailable form
Food Insecurity Ans- - A limited ability to acquire nutritionally adequate food in a socially acceptable way.
- lack of access to food
Contributing factors to global hunger Ans- - food waste
- overpopulation
Natural causes of famine Ans- - pests
- drought
- flood
Famine affects agricultural output on a large scale
The Economic Research Service Ans- Assists in providing research and analysis on food security issues in developing countries
Food Desert Ans- An area in a developed country where healthy food is difficult to obtain
Characterized by
- lack of availability and accessibility of healthful foods
- fast foods are more affordable
- markets in the area do not have a good selection of produce
Strategies to reduce food deserts Ans- - implement urban farmer market
- support public policy to reduce costs of fresh foods
The Food Security Survey Model Ans- - Measures sufficiency of food
- Financial limitations to adequate nutrition are a main focus of this diagnostic tool
Undernutrition Ans- Too little food energy or too few nutrients to prevent disease or to promote growth; a form of malnutrition
- Consuming many calories but w/o adequate nutrients
Child Food Security Survey Model Ans- A tool to help determine if a child is experiencing hunger at home
household food security status Ans- A outcome measure to examine the public's ability to secure adequate food
food security Ans- All or most people in a country have daily access to enough nutritious food to lead active and healthy lives
Low food security is characterized by Ans- reduced quality, variability, and desirability of diet
National Nutrition Monitoring and Related Research Act of 1990 resulted in Ans- The development of standardized questionnaires for measuring household food security status
Hunger Ans- uneasy or painful sensation caused by lack of food
Problems/Factors associated with food insecurity Ans- - poor nutrition
- trouble obtaining food
- obesity
- poorer health status
- lower cognitive and academic performance
Supplemental Nutrition Assistance Program (SNAP) Ans- helps low-income individuals and families purchase food. More than half of food stamp recipients are children. Formerly known as Food Stamps.
Meals on Wheels Ans- a community-supported nutrition program in which prepared meals are delivered to elders in their homes, usually by volunteers
- Most appropriate for elderly persons with low income, transportation issues and nutritional deficiencies
Women's, Infant's, and Children's program (WIC) Ans- Provides supplemental food and education for families in need of assistance
- Most appropriate for pregnant females with low income who have difficulty obtaining medical care
Things to consider when address the nutritional needs of a homeless person Ans- - is food ready to eat or do they have to prepare it on equipment
- is food non-perishable or will it require refrigeration
- is the food nutritionally adequate
Barrier to nutritional education Ans- Illiteracy
- screen for problems with written materials and provide verbal or picture-based instruction
Recommendations for nutrition education for patients who speak limited English Ans- -avoid using text only to teach
- avoid using only traditional American food
- use pictures and food from the patients culture
Elderly Nutrition Program Ans- A program that teaches older adults how to shop, plan and prepare nutritious meals and conducts HTN assessments
Senior Farmers' Market Nutrition Program Ans- provides elderly with coupons to use at farmer's markets
unprepared fruits, veggies, herbs, and honey
Nutritional Assistance programs available in every US community for those who meet income eligibility criteria Ans- - SNAP
- Child Nutrition Program
Food poisoning can be caused by Ans- either primary infection by a microbe OR production of toxins by microbes
Thought to be the most lethal bio terrorism agent Ans- Botulism
Infections commonly disseminated by ingestion (fecal-oral) Ans- - cholera
- shingellosis
Food Systems Security Ans- a system to focus on locating the source of a bio terrorism incident and notifying affected facilities
Foods that have been common sources of food contamination in recent years Ans- -Bean sprouts
- spinach
-milk
Increased risk of spreading microbial foodborne illness Ans- - undercooked chicken
- unwashed veggies
- eating bean sprouts
- defrosting a steak on a counter
- storing cooked and raw veggies together
- Not cooking or freezing poultry within 2 days of purchase
Camphylobacter Ans- Undercooked poultry
E.Coli Ans- Foods contaminated with fecal matter
Mycotoxins Ans- Molds
Glykoalkaloids Ans- potatoes exposed to light
Ciguatoxin Ans- Fish such as grouper
monosodium glutamate (MSG) Ans- flavor enhancer which can cause CP, facial numbness and HA
E. Coli and Salmonella Ans- Cause enteritis and diarrhea
True Ans- Pregnant women should only eat cheese if it is pasteurized because listeria in unpasteurized cheese increases the risk of spontaneous abortion and congenital infection of the newborn
Perishable Foods Ans- Foods that require freezing, preservation techniques or immediate use
True Ans- Pasteurized mile reduces the number of micro organisms but still requires refrigeration
Only ULTRA-PASTEURIZED milk can be stored at room temp
How long should contaminated water be boiled Ans- at least 5 min
Irradiated foods Ans- helps control e. coli and salmonella but does not drastically affect taste and texture and does not make food radioactive
True Ans- Dented Cans may be compromised and may harbor contamination and should be discarded
Obesogen Ans- a chemical that gives rise to obesity
Bisphenol A is an example of an obesogen
USDA organic seal indicates Ans- - that a food is 100% organic according to current standards
- that food is not genetically engineered, no synthetic fungicides or insecticides were used
- Food, cosmetics and fabric can be certified organic [Show Less]