C787 WGU Nutrition to support wellness Test with complete solution

C787 WGU Nutrition to support wellness Test with complete solution DRIs (Dietary Reference Intakes) Answer- - A set of nutritional reference values for the United 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 levelsNutrition 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 cholesterolFoods 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 planHow 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 themMaintaining 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