Nutrition Exam 1 Cards Flashcards
(228 cards)
1
Q
4 Goals of a nutritional evaluation
A
Asses quality and quantity of intake
Determine if nutrition therapy counseling is warranted
Evaluate effectiveness of interventions
Monitor changes in nutritional status
2
Q
What part of the History is dietary information usually obtained in
A
The social history
3
Q
BMI normal weight range
A
18.5-24.9
4
Q
BMI overweight range
A
25-29.9
5
Q
Waist circumference cutoffs for men and women
A
40 inches for men 35 inches for women
6
Q
Fat soluble Vitamins
A
ADEK
7
Q
Vitamin B1 Thiamine Roles (3)
A
Glucose metabolism, antioxidant, neuro metabolism
8
Q
Vitamin B1 Thiamine Sources (4)
A
Pork, Fortified Grains, Seeds, Nuts
9
Q
Who is usually deficient in thiamin (B1)
A
Alcoholics or those with a poor or restricted diet
10
Q
What lab test do we run for B1 (Thiamine)
A
Whole blood thiamine
11
Q
Thiamine deficiency
(2 types)
A
Beriberi:
Wet - Cardiovascular symptoms, increased HR, edema, SOB
Dry - Neuro symptoms, Neuropathy, Wernike’s encephalopathy, Korsakoff syndrome
12
Q
Vitamin B3 Niacin role in the body
A
Creates NAD and NADP and runs general metabolic processes
13
Q
Dietary sources of B3 niacin (7)
A
Meat, eggs, dairy, legumes, nuts, seeds, fortified grains
14
Q
Those at risk for Niacin B3 deficiency (4)
A
Alcoholics, Anorexics, HIV+, Malabsorption
15
Q
Vitamin B3 deficiency (Hint 3 Ds)
A
Pellagra: photosensitive dermatitis, Diarrhea and dementia in advanced cases
16
Q
Vitamin B6 Pyridoxine role
A
Protein and neurotransmitter metabolism, gluconeogenesis
17
Q
Dietary sources of B6 pyridoxine (2)
A
Fish, Poultry, Potatoes, Fortified Grains
18
Q
Those at risk to be deficient in pyridoxine B6 (3)
A
CKD, GI diseases such as IBD and celiac, autoimmune pts
19
Q
Symptoms of pyridoxine deficiency (4)
A
Anemia, dermatitis, depression, seizures
20
Q
Role of vitamin B9 folate(3)
A
amino and nucleic acid metabolism, cell division, in utero neural tube development
21
Q
4 Sources of B9 folate
A
Leafy greens, broccoli, asparagus, grains
22
Q
Those usually deficient in folate (5)
A
Alcoholics, smokers, poor diet, malabsorption, MTHFR gene mutation
23
Q
Lab tests for folate (2)
A
serum folic acid or homocysteine
24
Q
Symptoms of folate deficiency
A
Anemia, Glossitis, GI upset, Fatigue
25
Role of B12 Cobalamin (2)
Nucleic acid metabolism, conversion of folate to its active form
26
Sources of B12 (5)
Meat, dairy, shellfish, eggs, fortified grains
27
4 Causes of B12 deficiency
Vegan diet. GI malabsorption including Gastric Bypass, PPI use, H. pylori
28
Lab tests for B12 (3)
B12, Methylmalonic acid (MMA, more reliable but more expensive), Homocysteine
29
4 symptoms of B12 deficiency
Anemia, Peripheral Neuropathy, Cognitive defects, Fatigue
30
Role in the body of Ascorbic Acid Vitamin C
Antioxidant, gene expression, Production of proteins including collagen
31
Dietary sources of Ascorbic acid vitamin C
Fruits (esp. citrus), bell peppers, tomatoes, green leafy vegetables
32
Those at risk for a vitamin C ascorbic acid deficiency (4)
Alcoholics, Smokers, Poor Diet, Dialysis
33
Role of Vitamin A - Retinoids in the body
Key component in rods and cones, epithelial cell production, Bone teeth repro and immune functions
34
Dietary sources of vitamin A (4)
Organ meats, egg yolks, fortified milk, orange foods
35
2 lab tests for vitamin A
Vitamin A or Beta carotene
36
Symptoms of vitamin A deficiency (4)
Night blindness, Blurry vision, xerosis, keratomalacia
37
Symptoms of Vitamin A toxicity (4)
Altered mental state, seizures, headache, blurred vision
38
Active form of vitamin D
Calcitriol
39
Role of Vitamin D in the body
Needed for absorption of calcium in the gut
40
Dietary sources of vitamin D(4)
Fatty fish, egg yolks, fortified dairy, mushrooms (D2)
41
People usually deficient in Vitamin D Calciferol(5)
Low sunlight or dark skinned individuals, Renal or liver disease, breastfed newborns, Poor diet
42
2 Tests for vitamin D
Vitamin D, Calcitriol
43
Symptoms of vitamin D deficiency (3)
Fatigue, Bone Pain, Muscle weakness or cramps
44
Symptoms of vitamin D toxicity
Same as deficiency
45
Role of vitamin E in the body (2)
Antioxidant, cells membranes
46
3 dietary sources of vitamin E
Vegetable oils, Seeds, Nuts
47
People usually deficient in VItamin E
Malnourished or Fat malabsorption - RARE
48
Symptoms of Vitamin E deficiency(4)
Ataxia, Muscle weakness, fatigue, N/V
49
Symptoms of vitamin E toxicity (4)
Bleeding, weakness, fatigue, N/V
50
Role of Vitamin K in the body
Blood clotting, Bone and Kidney metabolism
51
2 Sources of vitamin K
Leafy and cruciferous vegetables, Can be made by gut flora
52
3 people deficient in Vitamin K
Newborns, Fat malabsorption, Warfarin pts
53
3 symptoms of vitamin K deficiency
Bleeding, Hemmorhage, Bone malformation
54
Sources of Heme and Non-Heme Iron
Heme: Meat, Poultry, Seafood
Non-Heme: Green Leafy Veggies, Legumes, Nuts
55
People at risk for iron deficiency
Plant based diets, women, chronic blood loss pts
56
4 signs of iron deficiency
Anemia, Fatigue, Cognitive difficulties, impaired immunity
57
Function of iodine in the body
Mostly used in thyroid hormone to regulate metabolic function
58
Sources of dietary iodine (4)
Seaweed, fish, shellfish, salt
59
Symptoms of iodine deficiency
Goiter
In pregnancy - Pregnancy loss, retardation and cretinism
60
Sources and deficiency symptoms of calcium
Sources: Dairy, leafy green vegetables
Deficiency: Neuro/MSK symptoms including weakness and muscle spasm
61
Sources (3) and deficiency of magnesium
Dairy, green leafy vegetables, whole grains
Deficiency: Neuro/MSK symptoms - fatigue, weakness and muscle spasms
62
2 drugs that can cause hypomagnesemia
Diuretics and PPIs
63
How many essential amino acids are there?
Nine
64
2 Essential Fatty acids
linoleic and alpha linoleic acid
65
4 Sources of essential fatty acids
Vegetable oils, linseed oil, flaxseed oil, seafood
66
Where is essential fatty acid deficiency most common?
Patients on total parenteral nutrition (TPN)
67
Energy densities of the three macronutrients
Carbs and Protein - 4cal/gram
Fat - 9cal/gram
68
Carbohydrate
Contains Carbon and Water in a 1:1 ratio
69
Percent of carbohydrates in most diets
40-70% (recommendation is 45-65%)
70
6 functions of carbohydrates
Fuel for metabolic processes
Prevent use of protein for energy
Enable fat metabolism/oxidation
Taste and Variety
Healthy gut
Help form important cellular structures
71
3 monosaccharides
Glucose, Fructose, Galactose
72
3 disaccharides
sucrose, lactose, maltose
73
Composition of maltose, sucrose and lactose
Maltose= 2 glucoses
Sucrose=Glucose and fructose
Lactose=Glucose and Galactose
74
Difference between soluble and insoluble fiber
Soluble - dissolves in water to form a gel-like substance
Insoluble - Stays intact and increases stool bulk
75
Recommended fiber intake for males and females
30-38 g/d for males; 21-25 g/d for females
76
Basic digestion of carbohydrates - 3 steps
Amylase begins carbohydrate breakdown
Monosaccharides are absorbed in the small intestine
Liver changes all sugars into glucose
77
Impact of insoluble carbs on glycemic uptake
Although they cannot be absorbed, fiber slows the absorption of simpler sugars and flattens the blood sugar spike out
78
Glycemic index/Glycemic load
Evaluates the 2hr postprandial curve for blood glucose with reference to a standard
Glycemic load is similar but takes into account a standard serving size of that food
79
4 Clinical pearls for carbohydrate related pt. counseling
Less processed is generally more healthy
Eat carbs WITH protein and fat
The type of carb is more important than the amount
Avoid sugary beverages
80
Recommended percentage of calories from fat
20-35%
81
7 functions of dietary fat
Store energy, Absorption of vitamins, Provide essential fatty acids, Component of body structures, insulation, cushioning for viscera, add to food flavor and palatability
82
Trans fats in food
Are banned as a food additive but can still be formed during food processing
83
Digestion of Fats - 3 steps
Triglycerides broken down to fatty acids by lipase
Bile salts emulsify fatty acids
Liver packages fats for delivery
84
3 Factors that effect fat absorption
Infancy - must have HUMAN milk b/c it contains lipase and other milks don't
Capacity decreases with age
IBF or Gastric resections can result in fat malabsorption
85
Suggested amount of saturated fats per day
less than 10% total calories
86
4 clinical pearls for dietary fat intake
Less processed=more healthy
Don't replace fats with carbs
Type is more important than amount
Elimination of fat is not as important as maintaining balance
87
Macronutrients by highest to lowest satiety index - calorie for calorie how filling is it?
Protein
Carbs
Fats
88
Major functions of proteins - 2
Structural and Functional
Can be used for energy
89
Semi-Essential Amino Acids - What are they (don't list)
AAs that are normally produced by the body but may be limited by prematurity or severe stress
90
Role of pepsin in breaking down proteins
Begins to break proteins into amino acids
91
Two proteases produced by the pancreas and small intestine
Trypsinogen and chymotrypsinogen
92
Recommended protein percent of caloric intake
10-35%
93
Protein requirements for 0-6, 19 up, and pregnancy
0-6 needs 1.52 g/kg/d
19+ needs 0.80 g/kg/d
Pregnant needs 1.0 g/kg/d
94
What happens if one eats too much protein?
It may get stored as fat
95
Marasmus
Starvation resulting from failure to obtain ALL of the macronutrients
96
Kwashiorkor
Lack of adequate protein in the presence of other nutrients
97
Gender, Ethnicity, and Financial status risk factors for obesity
Female
Black, Native American, Mexican American
Lower income
98
Underweight BMI
Less than 18.5
99
Normal BMI range
18.5-24.9
100
Overweight BMI
25-29.9
101
Obese BMI
Over 30
102
3 Classes of Obese BMI
I - 30-34.9
II - 35-39.9
III - 40+
103
Morbid obesity
BMI of 40+ or BMI of 35+ with an obesity related condition present
104
More and less concerning fat distribution
Truncoabdominal fat is more concerning than glutealfemoral fat
105
Waist circumference and waist to hip ratios that are concerning for women and men
MEN
WC over 40in WHR over 1.0
WOMEN
WC over 35in WHR over .88
106
Healthy and Unhealthy body shape
Pear is healthy
Apple is unhealthy
107
Percent of obesity cases in which genetics are thought to play a significant role
40-70%
108
3 psychiatric medications linked to obesity
Antipsychotics, Mood Stabilizers, Antidepressants
109
3 factors affecting obesity in women and 2 affecting obesity in men
Women - Pregnancy, COntraceptives, Menopause
Men - Lifestyle and Testosterone
110
3 behavioral factors that can influence obesity
Physical activity (TV watching), Sleep deprivation, Smoking cessation
111
5 metabolic syndrome criteria and how many a patient must meet
Central obesity
Low HDL
Hypertension
Hyperglycemia
Hypertriglyceridemia
Must meet 3 of the criteria
112
4 labs to check in an obese patient
Fasting glucose
Lipid profile
Thyroid function
HbA1C
113
Qualification for minimal risk of obesity and corresponding intervention
20-25 minimal gained greater than 10 kg since age of 18 or high waist circumference
114
Qualification for low risk of obesity and corresponding intervention
BMI of 25-29.9 with NO CVD or obesity related comorbidities
Counsel on avoiding weight gain, diet advice, physical activity recommendations
115
Criteria for moderate risk of obesity and corresponding interventions
BMI 25-29.9 with CVD risk or BMI 30-34.9
Dietary changes, Activity increase, Pharmacotherapy
116
Criteria for high risk of obesity and interventions
BMI 35 or over, specific diet and exercise plans, behavioral intervention, pharmacotherapy, bariatric surgery
117
Patients can benefit with as little as what percent weight reduction?
5%
118
Weight loss expected with just lifestyle change, lifestyle and medication changes, and bariatric surgery
Just lifestyle 5-7%
Lifestyle and meds 5-10%
Bariatric surgery 15-20%
119
Minimum recommendation for exercise
30 minutes a day, 5 days a week
120
What should be done before diving into activity changes
Assess MSK, Cardiovascular, and pulmonary health
121
4 general diet principles
Minimize or eliminate caloric beverages
Control portion sizes
Self monitor
View diet changes as lifelong
122
Calorie recommendation usually aimed for in patients trying to loose weight
1000-1500 calories per day
(May consider 800-1200)
123
Age, duration, and weight restrictions for anti-obesity medications
Often only for adult use and BMI over 30 or 27 if they have comorbid conditions
Usually short term
124
MOA of Phentermine (Adipex)
Stimulates norepinephrine release
125
Route of Phentermine and doses per day
PO 1-2 times per day
126
7 Side effects of phentermine (remember its a sympathomimetic)
HTN, Tachycardia, Insomnia, Agitation, Palpitations, Constipation, Dry mouth
127
4 contraindications and pregnancy considerations for phentermine
CV disease, hyperthyroidism, agitated state, substance use hx
Contraindicated in pregnancy
128
4 drug interactions for phentermine
Psych meds, antihypertensive, antihistamines, insomnia meds
129
Efficacy of phentermine
7-8 kg
130
Old weight loss drug now associated with cancer
Locaserin (Belviq)
131
Relationship between Alli and Xenical (brand names for Orlistat)
Alli is half the strength
132
Efficacy of orlistat
5-10 kg
133
MOA of orlistat
Inhibits intestinal lipase, ends up blocking absorption of 25-30% of fat
134
Route and times a day for orlistat
PO, 3 times per day
135
7 side effects from orlistate (remember it's a lipid uptake inhibitor)
Borborygmi, cramps, flatus, oily spotting, fecal incontinence, decreased uptake of fat soluble vitamins, Rare reports of liver injury
136
4 contraindications for Orlistat
Pregnancy, Cholelithiasis/Cholestasis, hx of calcium oxalate stones, chronic malabsorption syndrome
137
4 Drug interactions of Orlistat
Multivitamins, fat soluble vitamins, warfarin, levothyroxine
138
Efficacies of Lira- and Sema- Glutide - How much weight loss
Lira - 7-8 kg
Sema - 10-15 kg
139
MOA of Lira and Sema Glutide
GLP-1 agonists
Originally developed for diabetes
Increase insulin release and decrease glucagon release as well as slowing gastric emptying
140
Route and frequency of Lira and Sema Glutide
Both SQ in abdomen, thigh, or upper arm
Lira - daily
Sema - weekly
141
2 common and 3 rare side effects of Sema and Lira glutide as well as tirzapetide
Common
N/V/D, Hypoglycemia
Rare: Pancreatitis, Gallbladder, Kidney disease
Associated with thyroid tumors in animals but NOT humans
142
Pregnancy and Sema or Lira Glutide
Contrindicated
143
3 Drug interactions for Lira and Sema Glutide as well as tirzapetide
Other hypoglycemic agents, serotonergic drugs, thiazides
144
MOA and route of Tirzapetide (Mounjaro)
Agonist of GLP-1 and GIP receptors increases insulin and decreases glucagon
Given Sub-Q
145
Efficacy of tirzapetide (mounjaro)
7-20kg
146
Tirzapetide (Mounjaro) and pregnancy
COntrindicated
147
Cellulose and Hydrogel MOA and frequency
PO twice daily
Stegosaurus sponge drug - considered a medical device
148
Side effect of cellulose and hydrogel
GI - Abdominal distension and pain with diarrhea
149
Cellulose and hydrogel and pregnancy
Contraindicated
150
MOA and Route of Naltrexone SR/Buproprion SR (Contrave)
opioid antagonist/norepinephrine and dopamine reuptake inhibitor - unclear how it works but seems to reduce apatite
Start PO QAM move to PO, BID
151
Efficacy of Naltrexone/Buproprion
5-10% weight loss
152
5 side effects for Naltrexone/Buproprion
Nausea, Constipation, HA, Agitation, Suicidality
153
Pregnancy and Naltrexone/Buproprion
Contraindicated
154
4 drug interactions of Naltrexone/Buproprion
ETOH, psych meds, opiates, metoprolol
155
MOA of phentermine/topiramate (Qsyma)
Stimulates NE release/anticonvulsant
Supresses appetite and causes satiety
Schedule 4 med
PO
156
Efficacy of Phentermine/Topiramate (Qsyma)
8-10 kg
157
3 side effects of phentermine/topiramate
Try to remember one of the three *BONUS* ones
Dry mouth, constipation, paresthesia
Also, altered taste, depression, brain fog
158
2 contraindications of phentermine/topiramate (Qsyma)
Substance us hx and pregnancy
159
6 Drug interactions for phentermine/topiramate
ETOH, psych rx, anti-HTN rx, insomnia rx, loop diuretics, metformin
160
Human Chorionic Gonadotropic as a weight loss drug
Usually given with a vary low calorie diet and not upheld by clinical trials
161
Weight loss supplements
Not supported by trials, may have strange additives and questionable efficacy - not recommended for weight loss
162
BMI eligibility threshold for bariatric surgery
BMI over 40
OR
BMI over 35 with 1 or more comorbidities (ie. HTN or T2DM)
OR
Sometimes BMI over 30 with a SEVERE comorbid condition
163
2 things a patient must do before receiving bariatric surgery
Participate in medically guided weight loss usually for 6 months prior
Undergo a preop assessment
164
3 contraindications for bariatric surgery
Not obese, Under 18 or over 65, Depression or eating disorder
165
2 main mechanisms by which bariatric surgeries work
Restriction and Malabsorption
166
Roux en Y Gastric Bypass
A 30mL gastric pouch is anastomosed to the small bowel - restrictive and malabsorptive
Can cause nutritional deficiencies
167
Effects of a RYGB
Promotes GLP-1 and decreases Ghrelin - typically 70% of excess weight is lost
168
Sleeve Gastrectomy
Removal of Greater curvature of the stomach, making it a tube. Easier than RYGB, but more GERD
Can lead to some nutritional deficiencies
169
Effect of Sleeve Gastrectomy (4)
Slows GI mostility, Increases GLP-1, Decreases Ghrelin, 60% loss of excess weight
170
5 vitamin deficiencies that you might see with a Gastric Bypass
Iron
B12
Folate
Calcium
D
171
Laparoscopic Adjustable Gastric Banding
Uses a restrictive adjustable band on the stomach - less popular because of modest results and potential for weight regain
172
Liposuction
Cosmetic removal of fat tissue only, does not fix underlying comorbidities
173
Aspiration therapy
Patient's can empty eaten food from stomach into the toilet via a percutaneous gastrostomy tube
174
Biliopancreatic Diversion with Duodenal Switch
For severely obese patients (50+ BMI)
High rates of anemia and diarrhea
Also a variant that uses a sleeve gastrectomy
175
Intragastric balloon
Saline filled balloon placed endoscopically for max 6 month period - only loose 30% of excess weight
176
Malnutrition - 3 definitions
Not having enough to eat, not eating enough of the right things, or being unable to use the things one does eat
177
3 causes of malnutrition
Poor intake, poor absorption, Increased metabolic needs
178
Percent of US adults who do not consume adequate nutrients on a regular basis to support optimal health
85%
179
Percent of US households with "low" or "very low" food security
10%
180
Subjective Global Assesment Malnutrition Screening
- Combines hx, ROS, and PE findings
-Categorizes pt as well nourished, mild/moderately malnourished, or severely malnourished
181
Malnutrition Universal Screening Tool
Utilizes BMI, unintentional weight loss, and effects of acute disease to determine risk for malnutrition
Offers recommendations based on risk level
182
Malnutrition Screening Tool
Simple, 2 question screen to determine RISK of malnutrition
183
2 metrics we can use to screen for malnutrition in children
body length and head circumference
184
Stunting
Low height for age
185
Wasting
Low weight for age
186
Best imaging screening for malnutrition assessment
Dual energy x-ray absorpitometry (DEXA/DXA)
187
3 Visceral proteins that can be used to assess for malnutrition and their half lives
Albumin - 20 days
Prealbumin - 2 days
Transferrin - 8-10 days
188
DRI
Dietary reference intake
nutrient reference values developed by the Institute of Medicine to quantify recommended levels of a given nutrient necessary for optimal health
189
RDA
Recommended dietary allowance - average daily dietary nutrient level sufficient to mee the nutrient requirement of nearly al healthy individuals
190
AI
Adequate intake - recommended average daily intake levels based on approximations or estimates of nutrient intake
191
UL
Tolerable upper intake
192
EAR
Estimated average requirement - average daily intake that is good enough for half of the population
193
EER
EAR specifically used for energy
194
BMR
Basal metabolic rate - energy expenditure necessary to maintain metabolic activities and organ functions
195
RMR
Resting metabolic rate - Similar to BMR but takes into account additional energy expenditure needed for digestion and physical activity
196
BMR modifiers for Little, Light, Moderate, Heavy and Very Heavy exercise (think of primes and odd numbers)
1.2,1.375, 1.55,1.725,1.9
197
General appearance of a marasmus patient
Head appears larger than normal, Staring eyes, Shrunken arms and buttocks
198
General appearance of a kwashiorkor patient
Classic edematous appearance, Bradycardia and hypothermia, Look for pitting edema
199
Cachexia
Cannot be fully reversed, loss of muscle without fat loss, Often seen in cancer and AIDS patients
200
Enteral tube used for long term feeding
PEG tube
201
Parenteral nutrition indications
LAST RESORT only if the gut is not working
TPN or PPN (Total or Partial Parenteral Nutrition)
202
Why do we prefer enteral nutrition therapy
Fat overload causes coagulation, fever and hepatosplenomegaly
Associated with bone metabolism disease
Poor weight gain outcomes
203
4 suggestions for low appetite patients
Spacing of small meals
Energy dense foods
Powdered/liquid supplementation
Add calories and nutrition to preferred foods
204
Dumping syndrome
Sweating, flushing, dizziness and tachycardia associated with large amounts of food being moved through the body from a tube feeding
205
Megastrol acetate
Appetite stimulant - AIDS and Cancer cachexia, can cause insomnia and rash
206
Cyproheptadine w/ 2 side effects and 3 contraindications
Appetite stimulant - 1st gen antihistamine, can cause dizziness and drowsiness contraindicated in MAOI therapy, urinary or gastric obstruction, AC glaucoma
207
Dronabinol and its 3 contraindications
Appetite stimulant - THC derived, Schedule III drug, Can cause euphoria. CI with metronidazole, alcohol, and sesame oil
208
3 reasons fad diets can be problematic
Restrictive
Unrealistic
Costly
209
Composition of a keto meal
75% Fat, 20% protein, 5% carbs
210
Goal of a ketogenic diet
Go into ketosis and don't burn glucose, lets fat be released from cells because insulin is low
211
Benefits of Keto diet
Can be beneficial for T2DM and epilepsy loose 5-10 lbs. in 1 month
212
Risks of Keto diet
Hard on liver and kidneys, Constipation, High in saturated fat, Keto Flu
213
Meal composition of a paleo diet
40% fat, 30%protein,30%carbs
214
Goal of a paleolithic diet
Eat only things that would have been available to hunter gatherer ancestors with plentiful water drinking and physical activity
215
Benefits of paleo diet
Average of 5-10 pounds weight loss
Improved glucose tolerance, BP control, Triglycerides, and appetite management
216
Risks of a paleo diet
Nutrient deficiencies (ie. calcium, fiber, vitamin D)
Altered gut flora
Not sustainable for weight loss
Overconsumption of meat products
217
Meal composition of a raw food diet
No set standard, food can not be subjected to any form of heat processing including drying above 118 F
218
Goal of Raw diet
emphasize plant based foods, supplements are discouraged can be Raw Vegan, Raw Vegetarian, or Raw Omnivore
219
Benefits of a raw diet
8-10 lbs lost in first month
Lower all-cause mortality
Better appetite management
220
Risks of a raw food diet (4)
Risk of nutritional deficiencies, Risk of foodborne illness, High workload, Theory not supported by science
221
Meal composition of mediterranean diet
30-35% Fat, 15-20% protein, 50% carbs
222
Goal of a Mediterranean diet
Emphasizes plant based foods and unsaturated fats
Limits sugar and red meat and encourages a healthy lifestyle
223
Benefits of a Mediterranean diet
Sustainable diet, less risk of DM, lower cancer risk and aging, short and long term weight loss (8-10 lbs first month)
224
Risks of a mediterranean diet
Can still overeat, Partial adoption, Counting Mediterranean restaurant food, nutrient deficiencies are possible
225
4 types of intermittent fasting regimens
5:2 - Five days a week eat normally, 2 be restrictive
Time restrictive - choose a time frame when you can eat
Alternate day fasting
Periodic fasting - abstain for several days
226
Goal of intermittent fasting
Keep insulin levels down between meals so that we can burn more fat
227
Benefits of intermittent fasting (4)
Effective for weight loss
Increases lifespan
May be more sustainable
Better chronic disease outcomes
228
Risks of intermittent fasting
Risk of nutritional deficiencies
Not good for those with eating disorders or who are actively growing
Not good for diabetics
Difficult adjustment for some
