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1

1 kcal is?

Amount of energy it takes to

RAISE 1g of water 1 degree celcius

2

1g Carbohydrate

in kcal

4 kcal

3

1g Fat

kcal

9kcal

4

1g Protein

kcal

4 kcal

5

1g Alcohol

kcal

7 kcal

6

Metabolic Rate

Sum Total of ALL ENGERGY EXPENDED each day

  • Dependent on:
    • Basal Metabolic rate
    • Thermic effect of food
    • Physical Activity

7

6 Classes of Nutrients

for overall good health

  1. Carbs -
    1. 45-65%
  2. Fats -
    1. 20-35%
  3. Proteins -
    1. 35%
  4. Vitamins
  5. Minerals
  6. Water

8

MACROnutrients

Carbs

Fats

Proteins

9

Micronutrients

Vitamins

Minerals

Water

10

Fiber

If fiber is >5grams

You can SUBTRACT IT  from the total carbs

decreases risk of CHD & diabetes

Recommended 14g / 1k calories

 

Non-starch carbs from plant foods

Beans / Oats / Lentils / Citrus / Wheat / Barley

 

11

Carbohydrates

MACROnutrient

45-65% of daily calories

  • Simple
    • calories with little to no nutrients to our diet
  • Complex
    • storage form of carbs, energy in form of GLUCOSE
  • Dietary Fiber
    • 14g / 1k calories

12

Lipids / Fats

MACROnutrient

20-35% of daily calories

  • Carrier for absorption of FAT SOLUBLE VITAMINS​​​​​​​​​​​​​​​​​​​
  • Fatty Acids:
    • Unsaturated - Mono/poly unsaturated
      • 10-20% of calories
      • ​liquid at room temperature
    • Saturated
      • <10% of calories, solid
    • Cis/Trans Fats

13

Cholesterol

NOT AN ESSENTIAL NUTRIENT

<300mg/day

  • Fat-like substance
  • Leads to Increased LDL / Cholesterol
    • ​-> CHD risk
  • ​From:
    • ​Meat / poultry / seafood / dairy / EGG YOLKS

14

15

Protein

MACROnutrient

35% of daily calories

  • Converted into carbs in starvation/semistarvation
  • Essential AA's
  • Regulates metabolism
  • Structural basis for tissues

16

Vitamins

Micronutrient

Not a source of energy = No caloric Value

  • Antioxidents - BEC
    • 3 types, fight free radicles
  • Fat Soluble Vitamins
    • ADEK
  • Water Soluble
    • ​8 B-complex vitamins + VIT C

17

Antioxidants

Type of Vitamins - BEC

​Beta Carotine

Vit

Vit C

 

18

Fat Soluble Vitamins

A

D
E
K

19

Water Soluble Vitamins

 

EIGHT B - Complex vitamins

 

Vitamin C

20

Minerals

Micronutrients

Not a source of energy/calories

Component for building tissues

Regulation of metabolism

ChIMPS

Calcium / Iron / Magnesium / Potassium / Sodium

21

Water & Recommended Intake

Most Essential Nutrient

  • Males:
    • 3.7 L/day = 16 cups
  • ​Women:
    • 2.7L/day
  • 2 hours Prior to exercise:
    • 17 oz

22

Principles of

Dietary Guidelines for America

2015-2020

  1. Follow a healthy eating pattern across the lifespan
  2. Focus on variety, nutrient densisty and amount.
  3. Shift to healthier food / beverage choices
    1. consider cultural/personal preferences
  4. ​Support healthy eating patterns for ALL
  5. Limit calories from added sugars and saturated fats
    1. ​and reduce sodium intake

23

Limit Calories from added what?

Dietary Guidelines for America

2015-2020

Sugars

Saturated Fats

Sodium intake

24

Serving Sizes Based

on your HAND

Fist = 1 cup

Palm = 3oz of meat/fish/poultry

Handful = 1-2oz of snack food

Thumb = 1oz of cheese

Thumb TIP = 1ts

25

Nutrition Fact Label

26

Alli

Dose / Indication / MoA

Orlistat OTC - Xenical(RX) is 120mg tid

60mg TID

during/within 1hr of fat-containing meal

I: Weight loss in overweight adults when used along with:

Reduced calorie + Low-fat diet

MOA = Reversible inhibitor of intestinal lipases

-> inhibits dietary fat absorption by approx 30%

 

27

Alli

CI-P

Orlistat

 

DNU - Pregnancy / Nursing Mothers / Pediatric patients

Misuse in anorexia/bulimia patients

 

Reduced absorption of:

Fat Solubule Vitamins (ADEK) + Beta Carotene absorption

Cyclosporin

28

Alli

Side Effects / Counsel

Orlistat

Ab Discomfort+PainDEFACATION URGENCY

anal discharge+leakage flatulence / oily-loose stools

GI adverse effects decrease after FIRST MONTH of therapy

 

Take During or 1 hour after meals w/ fat

May SKIP if meal is missed or no fat

<3 doses a day

Seperate dose by >2 hours from fat soluble vitamins ADEK

29

Benefits of Physical Activity

 

insufficient phys activity is:

1 of the 10 leading risk factors for death

  • Reduces Risk of:
    • CHD / Stroke / HTN
    • T2DM
    • Breast-Colon Cancer
    • Metabolic Syndrome
    • Depression
    • falls / high cholesterol

30

Physical Activity Guidelines (PAG) For Americans

Key Recommendations

AVOID INACTIVITY

  • AERIOBIC ACTIVITY:
    • Moderate-intensity - brisk walk
      • 150 minutes each week
    • Vigorous Intensity physical activity = Jog/Run
      • 75min each week
    • Mix of both
  • Perform in episodes of >10 minutes
  • 6-17yo children should perform
    • < 60 minutes of moderate aerobic phys activity