NR 228 Week 1 Class Notes/Study Guide (Chapters 1 and 2)
General Notes
- Use learning objectives to study for exams
RUA’s
- Nutritional
... [Show More] Assessment:
• Evaluating menus at hospitals, community centers, schools, nursing homes, etc
• Determine whether the menu is healthy or not (govt MyPlate guidelines)
• Create a new menu that follows the guidelines
• Regions- east vs west, north vs south, etc.
• Due December 1st
• Make a ppt with a slide for each section on rubric
Chapter 1: Wellness Promotion
- Health- merging and balancing of five physical and psych dimensions of health: physical, emotional, social, spiritual, intellectual
- Nutrition- study of essential nutrients and processes by which they are used by the body
- Wellness- lifestyle that enhances your level of health
- Health promotion- strategies used to increase health of indiv, families, groups and communities (knowledge, techniques, comm supports)
- Healthy People 2020:
• Educate people to change outcomes
• Attain high quality, longer lives, free of preventable disease, disability, injury, premature death
• Achieve health equity, elim disparities, improve health of all groups
• Create social and physical env that promote good health for all
• Promote quality of life, healthy dev, healthy behaviors
- Disease prevention- recognition of a danger to health that could be reduces or alleviated through specific actins or changes in behaviors
- Primary- initial development, disease prevention
- Secondary- screening, early detection, maintenance
- Tertiary- rehabilitation, prevent further complications
- Health literacy- ability to understand basic health concepts and apply them to one’s own health decisions
• Formal education- take a class w/ a certified professor or teacher; gaining credit for a class
• Nonformal education- documented and correct; do not receive credit for; brochures, pamphlets; no person directly provides info; clinics; organized learning events
• Informal education- friend told you, commercials, advertisements; daily activities
- Health literacy- indiv factors, cultural factors, social factors, supportive health system
- Six nutrient categories: carbs, proteins, lipids, vitamins, minerals, water
- Fxn of nutrients: provide energy, regulate body processes, aid in growth and repair of tissues
- Essential- not made in the body; must be consumed
• Carbohydrates- glucose
• Lipids- linoleic acid
• Protein- amino acids, histidine, isoleucine, lysine, methionine, tryptophan
• Vitamins- fat-soluble and water soluble
• Minerals- calcium, phosphorus, sodium, potassium, sulfur, chlorine, magnesium, cobalt, chromium, copper, iodine, iron, zinc
• Water
- Nonessential- nutrients the body can make
- Energy yielding- organic; carbs, proteins, fat
- Measures in kilocalories
- Kilocalorie Values:
• Carbohydrates- 4 kcal/gram
• Proteins- 4 kcal/gram
• Lipids- 9 kcal/gram
• Alcohol- 7 kcal/gram
- Carbs:
• Major source of energy and dietary fiber
• Simple- fruits, milk, sweetener
• Complex- cereal, grains, pasta, fruits, veggies
• All except dietary fibers can be broken down to units of glucose
• Glucose- most efficient form of energy for the body
- Proteins-
• Provide energy and perform extensive fxns in the body
• 20 amino acids- 9 essentials found in animal and plant sources
• Consumption of excess protein in USA
• Excess protein can cause body to overwork/strain; also, can be stored as fat
- Fats:
• Provide densest form of energy
• Essential fatty acids and ADEK found in food lipids
• Triglycerides- adipose tissue to protect body structure
a. Saturated
b. Monounsaturated
c. Polyunsaturated
• Phospholipids- cell membrane structure
• Sterols- cholesterol
• Relationship b/w consumption of lipids and risk for diet-related diseases
• HDL- excess sterol from tissue; WANT TO BE HIGH
• LDL- carry sterol to the tissue; WANT TO BE LOW
- Vitamins:
• Indirectly assist other nutrients though processes of digestion, absorption, metabolism, excretion
• 13 vitamins
• Fat soluble and water soluble
• Esp found in fruits and veggies
- Minerals:
• 16 essentials
• Structural purposes in the body
• Fruits, veggies, dairy, meats, legumes
- Water:
• Major part of every tissue
• Transportation for nutrients
• 9-13 cups of water per day from foods and beverages**
- Dietary standards- guide to adequate nutrient intake levels against which to compare nutrient values of foods consumed
- DRIs:
• Estimated Average Requirement- amt of a nutrient needed to meet the basic requirements of ½ the indiv in a specific group that rep the needs of a population
• Recommended Dietary Allowance- level of nutrient intake sufficient to meet the needs of almost all healthy indiv of a life-stage and gender group
• Adequate Intake- approx. level of an avg nutrient intake determined by observation of or experimentation w/ a particular group or population that appears to maintain good health
• Acceptable Macronutrient Distribution Range- daily percentage energy intake values for the macronutrient’s fat, carbs, and protein
a. Carbohydrates- 45-65%
b. Fats- 20-35%
c. Protein- 10-35%
- Assortment- various options from every food group
- Balance- provide foods from all food groups in quantities so essential nutrients are consumed in proportion to one another
- Nutrient density- assigns value to a food on the basis of a comparison of its nutrient content w/ the kcal the food contains
- Imbalanced dietary intake:
• Undernutrition- not consuming enough energy or nutrients compared to DRI
• Overnutrition- too much energy and nutrient consumption compared to DRI
• Malnutrition- imbalances nutrient/energy intake; both under and overnutrition
- Positive self-efficacy- believing that personal behaviors can be changed and one ahs control over their own life
Chapter 2: Personal and Community Nutrition
- Food selection- what you select to eat
- Food preference- foods we choose to eat when all foods are available at the same time and in the same quantity
• Food preferences:
a. Genetic factors
b. Environmental effects
c. The media
• Food choice- specific foods that are convenient to choose when ready to eat
• Food liking- foods we like to eat
- Nutritional status of communities- reflection on indiv nutritional health
• Nutrient deficiency
• Nutrient excess
- Guidelines for Americans older than 2 y/o; updated every 5 years
- MyPlate:
• Purpose- implement dietary guidelines and DRI’s
• Based on age, sex, activity level
• Four themes- variety, proportion, moderation, activity
• ½ plate fruits and veggies
• ½ plate grains and proteins
• Cup of dairy
- By increasing fruit/veggies intake prevent cancers, diabetes, stroke, HTN
- Grains- 6 oz; at least 3 oz of whole grains
- Veggies- 2.5 cups; vary your veggies and the colors
- Fruits- 2 cups; eat a variety
- Dairy- 3 cups; fat free or low fat
- Proteins- 5.5 oz
- Physical activity 150 mins each week or 30 mins per day
- Reduce sodium intake to less than 2300 mg per day
- Limit calories from solid fats and added sugars to 260 calories/day
- Food buying styles:
• Food budget- having a budget helps to eliminate extra foods
• Consumer diversity
• Dietary preferences
• Shopping frequency- how many times per week, less frequent = more additives
• Location and types of food stores- regular grocery stores vs organic foods
- Nutrition facts label:
• Energy (kcal)
• Fat
• Total food energy
• Food energy from fat
• Total fat
• Sat fat
• Sodium
• Carbs
• Fiber
• Sugar
• Protein
• Vit A
• Vit C
• Calcium
• Iron
- Facts label guide:
1. Be aware of serving size and amt per serving
2. Check calories and calories from fat
3. Limit total fat, cholesterol, sodium
4. Get enough of: Vit A, vit C, calcium, iron
5. Footnote
6. % Daily value- 5% or less is low; 20% or more is high
- Food descriptors- “light” and “low-fat” titles can trick you, look at the facts label
- Food Descriptors:
• Free- contains a tiny/insignificant amt of fat, cholesterol, sodium, sugar, and calories
• Low- no more than 3g of fat per serving; can be eaten fairly often w/out exceeding dietary guidelines
• Lean- less than 10g of fat/4g of saturated fat, and 95 mg of cholesterol per serving
• Reduced, Less, Fewer- 25% less of a nutrient/calories
• Light- 1/3 fewer calories or ½ fat of original
• More- 10% more of the daily value of a vitamin, mineral, or fiber in a serving
• Good Source Of- 10-19% of the daily value for a particular vitamin, mineral, or fiber
- Organic food standards and labels- definition, labeling requirements
- 100% organic- USDA organic seal optional
- Organic- 95% or more organic; USDA organic seal optional
- Made w/ organic ingredients- at least 70% organic
- Less than 70% organic- organic ingredients denoted in ingredient list only
- Potassium reduced risk of HTN
- Whole grains reduced risk of heart disease and certain cancers
- Calcium lower risk of osteoporosis
- Dietary supplements- covered by regulations; Dietary Supplement Health and Education Act of 1994; make sure it has federal regulated symbol
- Internal locus of control-
- External locus of control- [Show Less]