WGU C787 Nutrition to support wellness(Complete) 2023
DRIs (Dietary Reference Intakes) - Answer - A set of nutritional reference values for the United
... [Show More] 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) - Answer - 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) - Answer recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - Answer 45-65%
AMDR range for protein - Answer 10-35%
AMDR range for fats - Answer 20-35%
UL (Tolerable Upper Intake Level) - Answer - 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) - Answer - 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 - Answer The science of how foods affect the human body to promote health and prevent disease
6 classes of nutrients - Answer 1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains - Answer 1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
Choose My Plate - Answer USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies - Answer - 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 - Answer 9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ - Answer stroke
Strategies for balanced meal planning on a budget - Answer - 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 - Answer Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - Answer 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 - Answer - 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 - Answer trans fat and added sugar intake should be minimized; there is no DRI value (T)
Recommended daily amount of protein intake - Answer 60 gm/day
Examples of proteins - Answer - garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
- peanut butter
- tofu
True - Answer 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 - Answer ending in -ose
Honey is made up of sugars
What will cause a quick return to hunger? - Answer A carbohydrate with a high glycemic index
What kind of proteins are high in Omega-3 oils? - Answer Some seafoods
Some healthy fats - Answer - fish
- nuts
- olive oil
Food that are a source of high levels of sodium - Answer - manufactured breads
- processed foods
- canned soups and broths
Some foods that are rich in iron - Answer - dark, leafy greens
- legumes
- red meat
- nuts
Best vegetarian source of iron - Answer Beans
Foods that protect against heart disease - Answer Fiber, HDL cholesterol
Foods that increase risk of heart disease - Answer LDL cholesterol, trans fats, saturated fats
Ways to reduce the risk of heart disease - Answer - 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? - Answer High protein diet
Patients with kidney disease should not eat - Answer high protein foods
DASH diet - Answer - Dietary Approaches to Stop HTN
- increase fruit, vegetables, and low fat dairy; k, mg, ca
Factors important for controlling HTN - Answer - Sodium below 1600 mg/day
- Healthy weight (BMI below 25)
- Daily exercise
What can protect spikes in blood sugars - Answer Fiber
Why is obesity considered a disease - Answer because it affects many organ systems and hormones, impairing body functions
BMI considered obese - Answer 30 or greater, requiring counseling about a weight loss dietary plan
How to calculate BMI - Answer 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 - Answer A diet with a variety of fruits, whole grains and vegetable
Example of risk factors for heart disease that are modifiable - Answer - sedentary lifestyle
- BMI > 30
- diet high in trans-fats
Example of risk factors for heart disease that are NOT modifiable - Answer - age 80 yrs
- male gender
- family member who died of a heart attack at age 55
True - Answer Obese children & teenagers are at an increased risk of coronary disease
Low BMI - Answer less than 18.5
- Can increase the risk of infertility, osteoporosis and premature death
Health risks that increase with higher BMI - Answer - heart disease
- premature death
- DM2
- osteoarthritis
- OSA
True - Answer 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 - Answer - patients should balance energy intake with energy expenditure
Advice for weight loss - Answer - 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? - Answer 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 - Answer - 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 - Answer - 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 - Answer 48 oz or more
Examples of foods appropriate for consistent inclusion on a wt reduction dietary plan - Answer -baked fish
- broiled skinless chicken breast
- steamed green veggies
- lean protein
Examples of societal factors in the obesity epidemic - Answer - desk-based, low-activity jobs
- increasing size of food portions
- increased consumption of processed foods
Examples of obesity message to discuss with adolescents - Answer - 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 - Answer - 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 - Answer 90 min moderate physical activity at least 3 x's/wk
Legal supplements for body builders to increase muscle mass and increase nitrogen retention - Answer Protein Powder
Anthropometrics - Answer 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) - Answer Total energy expenditure/Basal metabolic rate (aka. basal energy expenditure)
Nutrition for Infants - Answer - 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? - Answer -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? - Answer Sharing utensils
Behaviors that may put a child at risk of having a poor relationship with food - Answer - Not involving them in meal planning
-Not offering children choices
What does the CDC define as overweight in childhood? - Answer BMI - for - age over the 85th percentile
What is an educational strategy for teaching Kindergartners about Choose my Plate - Answer Teach them a rhyme with the concepts
What is an educational strategy for teaching an 8-10 yr old about healthy meal planning - Answer Have them write out a description of a healthy menu with different food groups
Good advice for patent of an obese 9 yr old - Answer - 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 - Answer - 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 - Answer 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 - Answer Malnutrtion
What do young adolescents have an increase need for relative to adults? - Answer Thiamine
True - Answer Alcohol should be avoided during all trimesters of pregnancy
What is an effect of alcohol consumption during pregnancy on the fetus - Answer Permanent developmental disability (fetal alcohol syndrome)
What vitamin can reduce the risk of neural tube defects - Answer Folic acid/folate
Examples of sources of folate - Answer lentils, spinach, oats
Examples of advice for a pregnant patient to minimize the risk of pre-term delivery - Answer - 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 - Answer - 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? - Answer Because different GI physiology interferes with absorption
Benefits of prebiotics and probiotics for older adult - Answer - decreases total cholesterol
- controls IBS
- supports immune system function
- rebuilds bone density
True - Answer Adequate Intake of protein have not been established for infants 7-12 months of age
Advise for adapting to older adulthood - Answer - to avoid obesity, remain active and realize your overall caloric needs may decrease
Where to find info for adding dietary supplement to your diet - Answer PCP
Supplements should be recommended for - Answer people who need them - labs show deficiency
Statement that is required on the label of all supplements - Answer "Not intended to diagnose, treat, cure or prevent heart disease [Show Less]