Diet/ nutrition Planning Flashcards Preview

Ace Health Coach > Diet/ nutrition Planning > Flashcards

Flashcards in Diet/ nutrition Planning Deck (32):
1

Food diary/log pro/con

Pro- easy to administer
>Economical
>Increased awareness foods consumed

Cons-literacy of client
> respondent burden
> recall bias (impress coach)
> estimating portion size

2

24 hr recall

- based on assumptions that intake is typical
- 5 pass method: quick list (everything consumed)
> forgotten foods- list to prompt
> time/occasion - names times to prompt (lunch, dinner)
> detailed- description portion, time between
> final- last opportunity

Pro- easy, not literacy defendant, precision/reliable, low cost
Con- need for multiple recalls, participant burden, portion estimation, recall bias

3

Food frequency questionnaire

- identifies most common foods, how much how often
> daily intake nutrients
> large list foods

Pro- low cost, assess usual + long term intake
Cons- inaccuracy of absolute nutrition (generalizations)
> lack detail (specific brands)
> recall bias
> seasonal variability
> cultural/ diet variability

4

Portion

Serving

- amt food person chooses to eat
- standardized amt of food
- correct portion mean difference between 1400-2200 kcal diet
- general increase societal portion sizes leading to obesity

5

2010 dietary guidelines

- maintain calorie balance + sustain healthy weight
> make informed choices
- small decreases calories, small increases activity
- decrease 250cal /increase activity 250kcal (45min walk) = 1lb/wk loss
-DASH
- choose more vege, fruit, whole grain, low fat dairy, unsat oils, lean meat, potassium
> reduce solid fats/sugars/ salt/ alcohol

6

Food diary, log

- mood location time of day
- 3 days, include 1 weekend day
- food, drink, snack, candy
- separate paper each day
> food/meal/snack
> method cooking, brand name, 'low sodium', 'low fat'
> measure food, emotions, where eaten, obstacles

7

Estimating caloric needs

3 factors- RMR
> thermogenesis
> physical activity

8

RMR equations

Mifflin
Schofield
Owen
Cunningham
Wang

9

Calculating caloric needs

Indirect calorimetry

Change weight

IC- determined by how much 02 consumed while breathing

+3-500kcal gain .5lb/wk

10

2010 dietary guidelines
Reduce
Increase

- balance calories
- reduce:
sodium- 2300mg/d, 1500mg risk
- 10% calories from sat fat
- 300 mg cholesterol
- eliminate trans, reduce sugar/fat

Increase: fruit + veg
> dark green- red/orange
Half all grains as whole grains
Low fat dairy
Increase seafood, lean protein
Liquid fat, potassium, fiber, calcium, D

11

2010 dietary guidelines

- building healthy eating patterns
> dash, Mediterranean diet, vegetarian
- make healthy choices- partnerships, programs, policies, socio-ecological model

12

My plate

- simplify govt message into easily understood + implemented graphic
Super tracker

13

DRI/RDA
EAR
UL
AI

- Levels of intake of essential nutrients that judged by food + nutrition board found to be adequate to meet needs of healthy persons
- adequate intake of 50% of age/gender specific group
- maximum intake safe for almost everyone
- RDA not based on EAR, recommended sufficient

14

Food/ nutrition label

40cal/ serving is low
100 moderate
400 high

20% is high

-Must list allergens
-most abundant ingredient listed first

15

Food safety + selection

-1/6 of Americans sick from food illness every year. 128k hospital, 3k die
- clean hands, surface, fruit + beg, NOT meat
- bacteria grows 40-140degrees
- check for bruises, dates, dents, refrigerate w/in 1 hr

16

Carbs + sport nutrition

EAR- 100g kids + adults (7) servings
135g pregnant
160g lactating
3-5g/lb athletes

- events over 90min-more carb=more water held
1wk carb load sample- 1-3 50% total kcal
4-6 80%
7 > 80%

17

GI

G load

- blood glucose response
High=fast digest=spike

Load- GI x g(carbs)/100

High GI > 70 (white grain, dried fruit
Medium 56-69 (shredded wheat, refined pasta)
Low

18

pregnancy lactation

-appropriate weight gain- BMI
30- 11-20lbs

19

gluten free

-alleviate abdominal cramping, fatigue (necessary only for celiac disease)
-gluten is protein of gliadin and glutenin (wheat, rye, barley)
> small intestine loses ability to absorb nutrients (only cure is avoidance)
- gluten sensitivity more common-not really noticeable until gluten removed from diet
-removal of gluten can cause loss Bvitamins, calcium, D, iron, zinc, magnesium, fiber
-substitute-rice, corn, soy, tapioca, beans, quinoa, meat, beans, seeds, etc.

20

vegetarian diet

lacto-ovo-vege- not eat meat/fish.poultry
oco-vege- avoid dairy
lact-vege- eat dairy
vegan- no animal byproduct
-advantages- low sat fat, cholesterol, animal protein
> high in fiber, folate, C, E, carotenoids, phytos
> lower cardiac/diabetes/HBP/prostate/obesity

21

health definition

state of complete physical, mental, and social well being and not merely the absence of disease or infirmity

22

functional foods

alcohol

whole food, or fortified enriched food, enhanced potentially beneficial to human health

-non-nutritive (7cal/g)
-moderate (1 for f, 2 for m/d) health benefits-increased HDL, reduced cardio-vascular disease

23

supps

-dietary sup- product (other than tobacco) that functions to supplement the diet. contains 1 or more of the following: vitamin, herb, botanical amino, extract, mineral, metabolite, constituent
adulterated-- significant r unreasonable risk of illness or injury, or if too little info
-cannot include claims to diagnose, prevent, mitigate, treat, cure specific disease
-must contain ingredient label w/ quantity (proprietary blend)
FDA.gov, ods.nih.gov

24

body comp

determine individuals total body weight in fat mass (FM), and fat free mass (FFM)
% BF, BMI

25

essential fat

fat necessary for normal function, nerves, brain, lungs, liver, and mammary glands- 2-5% for men, 10-13% for women

26

nonessential fat

triglycerides stored around organs and within muscle tissue, as well as below skin

27

abdominal fat gain

hip/ thigh fat gain

android obesity

gynoid obesity
waist circumfrance and WHR simple ways to determine which

28

essential fat
athletes
fitness
acceptable
obesity

10-13% F 2-5% M
14-20, 6-13
21-24, 14-17
25-31 18-24
32+ 25+

29

BMI=

weight (kg)/ Height2 (m)

30

underweight
normal
over
obese
morbidly

18.5
18.5- 24.9
25-30
30-35
40

31

WHR
excellent
good
average
risk

Waist/ Hip
.95 >.86

32

Skin fold measurement sites

Jackson Pollock formula
right side body
male- chest, thigh, abdominal
female- tricep, thigh, abdominal