Nutrition for Health and Well-being Flashcards
Upon completion of this deck, the learner will be able to identify the scope of practice of a health coach as it relates to nutrition, discuss current evidence-based eating patterns, dissect a nutrition label, and outline practical strategies to improve client food literacy.
What is the healthy vegetarian eating pattern?
The healthy vegetarian eating pattern was adapted from the American pattern but has modified amounts of some food groups to closely reflect eating patterns identified by vegetarians.
For example, the vegetarian plan removes all meat and seafood sources and adds vegetarian protein sources including plant protein, soy, and tofu.
Do the dietary guidelines consider almond milk to be a form of dairy?
No.
Almond, coconut, and hemp “milk” are not considered dairy as their nutrient profile is not the same as traditional dairy products.
Individuals who are allergic to shellfish are usually not consuming adequate amounts of what?
Omega 3 Fatty Acids.
Omega 3 fatty acids are highest in shellfish and salmon. It is important that those with a shellfish and/or salmon allergy consume omega-3s in another form such as flax seeds, chia seeds, walnuts, or supplements.
Red and orange vegetables have the highest amount of what nutrient(s) compared to other vegetables?
Vitamin A
Vitamin A is needed for proper eye development, vision, immunity, and reproductive health.
What are the key guidelines for nutrition?
- Follow a healthy eating pattern
- Focus on variety
- Limit calories from added sugars and saturated fats
- Shift to healthier food and beverage choices
- Support healthy eating patterns for all populations
Fruits and vegetables are classified as what macronutrient(s)?
Carbohydrates
Overall, the Dietary Guidelines advise that Americans shift their eating patterns to:
- Consume more fruits, vegetables, and whole grains
- Increase variety in protein sources
- Exchange solid fats for oils
- Reduce added sugars, saturated fat, and sodium intake
Legume vegetables have the highest amount of what nutrient(s) compared to other vegetables?
Fiber
Fiber is needed for proper digestion and colon function.
Why is the math of a ‘500 calorie deficit per day leads to 1lb of weight loss per week’ not applicable to individuals who are already several weeks into their weight loss journey?
As an individual loses weight, metabolism and energy expenditure change and the equation becomes less accurate.
What is the US-style eating pattern?
The US-style eating pattern is based on the foods Americans typically consume but in a nutrient-dense form and in appropriate amounts.
Vitamin C helps with what?
Immunity and resistance to infection
Vitamin C is naturally high in citrus, kiwi, strawberries, broccoli, brussel sprouts, and leafy greens.
The DASH Diet can lower systolic blood pressure by _____ mmHg and diastolic blood pressure by ______ mmHg when compared to the typical American diet.
Systolic - 5-6mmHg
Diastolic - 3mmHg
True or False
The health coach is allowed to give meal plans to clients.
False.
Only registered dieticians are permitted to write and prescribe meal plans. Health coaches, however, are allowed to share resources on government guidelines such as MyPlate.
Impactful nutrition intervention may include a combination of the following domains:
- Home
- School
- Workplace
- Community
- Food retail
True or False
A health coach can promote themselves as a nutritional coach or can promote medical nutrition therapy.
False.
Only health coaches with additional credentials should market themselves as a nutritionist.
If a food label ingredient list contains words such as _________, there is still trans fat in the product even if the fat portion reports 0 trans fats.
Partially hydrogenated oils
Individuals with hypertension are advised to follow what dietary plan?
The Dietary Approaches to Stop Hypertension (DASH)
The DASH Diet includes low fats, low sodium and incorporates mostly fruits, vegetables, and low-fat dairy products in addition to low-fat protein sources such as fish, poultry, legumes, and whole grains.
In the healthy vegetarian eating pattern, what foods were increased and which foods were eliminated compared to the traditional American eating pattern?
- Increased soy, legumes, nuts, seeds, and whole grains
- Eliminate all meat products.
Soy, legumes, and whole grains are all optimal sources of plant-based proteins when paired in the correct ways.
What is the main function of B complex vitamins?
Assisting in the metabolism of carbohydrates, fats, and amino acids.
True or False
A health coach who is also an RN is allowed to discuss and determine the quantity of each macronutrient a client should have in order to lose weight.
False.
Only health coaches with continuing education in nutrition and who have a certification in nutrition or are a registered dietician should discuss nutrients and determine individual needs of macronutrients.
Starchy vegetables have the highest amount of what nutrient(s) compared to other vegetables?
Potassium
Potassium is needed for proper nerve, cardiac, and muscle function.
Define
Recommended Daily Allowance (RDA)
The level of intake of a nutrient that is necessary to meet the known needs of practically all healthy people.
What are the fat-soluble vitamins?
A, D, E, and K
Why is iron important?
Iron is needed to create hemoglobin, a molecule that is responsible for carrying oxygen within red blood cells.
Iron is found in shellfish, spinach, legumes, red meats, and broccoli.
Should a health coach ever prescribe or sell nutritional supplements?
No.
The only time a health coach should sell nutritional products is if it is required by the health coach’s employer to sell them. In this case, the health coach should:
Obtain complete scientific understanding regarding the safety and efficacy of the supplement
Stay up to date on the legal or regulatory issues related to the supplement
Obtain adequate insurance coverage should a problem arise.
Define
Tolerable Upper Intake Level (UL)
The maximum intake that is unlikely to pose a risk of adverse health effects.
The UL is usually set to that even the most sensitive people should not have an adverse response.
People with what condition are usually told to increase the amount of omega 3s in their diet?
Individuals with high cholesterol, high triglycerides, and those who have ADHD.
Omega 3 fatty acids reduce blood clotting, dilate blood vessels, and reduces inflammation. Omega 3s can be found naturally in shellfish and salmon.
According to the NIH Bodyweight tool, half of the weight an overweight person has will be lost in how many years?
1 year.
Why are whole grains better than refined grains such as white rice or white bread?
Through the processing of white grains, all of the nutrients are removed.
Most processed grains are marketed to be “enriched grains”. This just means that vitamins, usually in the form of B vitamins, are added back in after processing.
What are some tips to use while grocery shopping to help reduce the risk of foodborne illness?
- Check produce for bruise and feel for ripeness
- Look for the sell-by date
- Make sure packaged foods are not opened
- Separate fish and poultry by wrapping them separately
- Pick up refrigerated and frozen foods last and try to get all perishable items refrigerated within one hour of purchase.
Why is fiber important?
Fiber increases feelings of fullness and promotes normal bowel function.
Adequate levels of fiber could decrease the risk of cardiovascular disease, obesity, and type 2 diabetes.
What is the healthy Mediterranean-style eating pattern?
The healthy Mediterranean-style eating pattern is similar to the American version however has more fruits and seafood and less dairy, meat, and poultry.
What are the components of a FOOD prescription?
- Frequency of beverages and meals
- Objective: the goal or reason to eat the foods
- Options: how much to prepare and serve
- Duration: how many times
How can a health coach assist clients in lowering their sodium intake?
- Read food labels (per serving size)
- Consume more fresh foods
- Eat more home-prepared meals and add little table salt
- Ask that no salt be added when eating out
- Reduce overall calorie intake
How many calories per gram are there per one gram of protein?
4
What are the five main groups of vegetables that should be included in a healthy eating pattern?
- Dark leafy greens such as spinach
- Red and orange such as bell peppers
- Legumes (beans and peas)
- Starchy such as potatoes
- Other (vegetables not in any other group like celery or broccoli)
According to the NIH Bodyweight tool, 95% of the weight an overweight person has will be lost in how many years with proper nutrition intervention?
3 years.
What are the three main forms of natural sugar?
Glucose (from all carbohydrate sources), Fructose (from fruit), and lactose (from dairy).
True or False
The FDA regulates dietary supplement food labels.
False.
The FDA does not closely regulate food labels on supplements and provides no guarantee that the nutrients and ingredients contained in a supplement label are actually what exists in the product.
Trans fats are required by law to be printed on food labels, however, foods that contain less than _____ grams per serving are allowed to be considered free of trans fats.
0.5 grams per serving.
This could be problematic because while the label says 0 trans fats per serving, most of these foods are consumed in several serving sizes at once, resulting in several grams of trans fats. Examples of these products include fried foods and snack foods like chips.
Health coaches can meet people where they are to understand individual choices by paying particular attention to:
- Food access
- Household food insecurity
- Acculturation
According to the NIH Bodyweight tool, for every 10 calorie decrease per day, how much fat will be lost?
1 lb.
How many calories per gram are there per one gram of fat?
9
About how many calories are in a pound of fat?
3,500 calories
It is recommended that healthy adults limit their sodium intake to less than _____ mg and those with high cholesterol or high blood pressure limit sodium intake to less than _______ mg.
- Healthy - less than 2,300mg
- High Cholesterol / High Blood Pressure - less than 1,500mg
People with osteoporosis could be deficient in what?
Vitamin D and calcium
Vitamin D is needed to absorb calcium. Calcium is the primary component in not only bones but is also used in nerve and blood vessel function.
Saturated fats are ______ at room temperature.
Solid.
Examples of saturated fats include butter, the fatty parts of meat, and cheeses.
What is the scope of practice for a health coach as it relates to nutrition?
The scope of practice for nutrition is determined on a state-to-state basis and also depends on an individual’s credentials. Unless the health coach has additional certifications, the health coach is only allowed to share evidence-based dietary guidelines and resources.
True or False
Frozen fruits and vegetables are not as good as fresh.
False.
Fruits and vegetables (that have no added sugars or seasoning added) are frozen at the peak of freshness and have the same level of nutrients as fresh.
At the first stages of weight loss, a 500 to 1000 calorie deficit per day could lead to ____ lbs lost per week?
1-2lbs of weight loss
Dark green vegetables have the highest amount of what nutrient(s) compared to other vegetables?
Vitamin K.
Vitamin K is needed for the formation of blood clots and healing.
The main components of a healthy eating pattern include:
- A variety of vegetables
- Fruit
- Grains, particularly whole grains
- Fat-free or low-fat dairy
- A variety of protein-rich foods
- Limited amounts of saturated fats and trans fats
The above components are assuming the client is an adult. Children have different dietary needs.
How many calories per gram are there per gram of carbohydrate?
4
