NUTRITION C787 - Study Guide: Health and Nutrition Units 2 and 3.
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Course
NUTRITION C787 (NUTRITIONC787)
Institution
Western Governors University
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 sic...
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NUTRITION C787 (NUTRITIONC787)
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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
» 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
, 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
, 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)
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