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PDAT1 > 1 - Lifestyle Modifications > Flashcards

1 - Lifestyle Modifications Flashcards

1
Q

1 kcal is?

A

Amount of energy it takes to

RAISE 1g of water 1 degree celcius

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2
Q

1g Carbohydrate

in kcal

A

4 kcal

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3
Q

1g Fat

kcal

A

9kcal

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4
Q

1g Protein

kcal

A

4 kcal

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5
Q

1g Alcohol

kcal

A

7 kcal

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6
Q

Metabolic Rate

A

Sum Total of ALL ENGERGY EXPENDED each day

  • Dependent on:
    • Basal Metabolic rate
    • Thermic effect of food
    • Physical Activity
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7
Q

6 Classes of Nutrients

for overall good health

A
  1. Carbs -
    1. 45-65%
  2. Fats -
    1. 20-35%
  3. Proteins -
    1. 35%
  4. Vitamins
  5. Minerals
  6. Water
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8
Q

MACROnutrients

A

Carbs

Fats

Proteins

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9
Q

Micronutrients

A

Vitamins

Minerals

Water

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10
Q

Fiber

A

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

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11
Q

Carbohydrates

A

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
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12
Q

Lipids / Fats

A

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/TransFats
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13
Q

Cholesterol

A

NOT AN ESSENTIAL NUTRIENT

<300mg/day

  • _​_Fat-like substance
  • Leads to Increased LDL / Cholesterol
    • ​-> CHD risk
  • ​From:
    • ​Meat / poultry / seafood / dairy / EGG YOLKS
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14
Q
A
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15
Q

Protein

A

MACROnutrient

35% of daily calories

  • _​_Converted into carbs in starvation/semistarvation
  • Essential AA’s
  • Regulates metabolism
  • Structural basis for tissues
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16
Q

Vitamins

A

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
Q

Antioxidants

A

Type of Vitamins - BEC

​Beta Carotine

Vit E

Vit C

18
Q

Fat Soluble Vitamins

A

A

D
E
K

19
Q

Water Soluble Vitamins

A

EIGHT B - Complex vitamins

Vitamin C

20
Q

Minerals

A

Micronutrients

Not a source of energy/calories

Component for building tissues

Regulation of metabolism

C**h**IMPS

Calcium / Iron / Magnesium / Potassium / Sodium

21
Q

Water & Recommended Intake

A

Most Essential Nutrient

  • Males:
    • 3.7 L/day = 16 cups
  • ​Women:
    • 2.7L/day
  • 2 hours Prior to exercise:
    • 17 oz
22
Q

Principles of

Dietary Guidelines for America

2015-2020

A
  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
Q

Limit Calories from added what?

Dietary Guidelines for America

2015-2020

A

Sugars

Saturated Fats

Sodium intake

24
Q

Serving Sizes Based

on your HAND

A

Fist = 1 cup

Palm = 3oz of meat/fish/poultry

Handful = 1-2oz of snack food

Thumb = 1oz of cheese

Thumb TIP = 1ts

25
Q

Nutrition Fact Label

A
26
Q

Alli

Dose / Indication / MoA

A

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
Q

Alli

CI-P

Orlistat

A

DNU - Pregnancy / Nursing Mothers / Pediatric patients

Misuse in anorexia/bulimia patients

Reduced absorption of:

Fat Solubule Vitamins (ADEK) + Beta Carotene absorption

Cyclosporin

28
Q

Alli

Side Effects / Counsel

Orlistat

A

Ab Discomfort+Pain / DEFACATION 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
Q

Benefits of Physical Activity

A

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
Q

Physical Activity Guidelines (PAG) For Americans

Key Recommendations

A

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
31
Q

Moderate Intensity Aerobic Physical Activity

Recommendations

Physical Activity Guidelines (PAG) For Americans

A

Brisk Walking / Tennis

150 minutes Each week

episodes of > 10 minutes

increase to up to 300 minutes / week

32
Q

_VIGOROUS-_Intensity Aerobic Physical Activity

​Recommendations

Physical Activity Guidelines (PAG) For Americans

A

Jogging / RUNNING / Sport

75 minutes each week

perform in episodes of > 10 minutes

Increase to 150minutes/week

33
Q

Components of Physical Activity

Physical Activity Guidelines (PAG) For Americans

A
  • Warm-Up
    • ​5-10 min of low intensity stretch
    • transition from rest to exercise
  • Aerobic Conditioning - 3 stages
  • Resistance Training
  • Cool-Down
    • ​5-10 min of low aerobic activity
    • return to heart rate / circulation down to resting
    • Stretching
      • ​5-10 min of stretch after cool down
34
Q

Aerobic Conditioning

3 stages

A
  • If not currently doing physical activity:
    • ​Per CDC / ACSM
      • start with a few minutes of phys-activity each day
      • build up to > 30 minutes
        • ​of moderate intensity activity on MOST days of week
  • If Active, but building up to rec. levels:
    • PAG 2008
    • be consistent and develop routine
  • ​Active & at goal:
    • ​Maintain routine, continue to push yourself daily
35
Q

Resistance Training

A
  • Allows the body to improve muscular strength & endurance
    • esp in the UPPER body
  • Increases / Improves:
    • Bone Mass
    • Balance / Coordination
    • Mobility
  • ​Decreases:
    • ​Fall Risk, esp for the elderly
36
Q

Physical Activity Guidelines (PAG) For Americans

for Resistance Training

A

Perform muscle-strengthening activites that are

moderate or high intensity

target ALL major muscle groups

2-3 days/week

37
Q

Other lifestyle Modifications:

Smoking Cessation

A
  • Most Common preventable cause of death
  • Very important to counsel ALL patients to abstain from smoking and to consider smoking cessation if currently smoking
  • Benefits:
    • ◦Circulation improves

◦Blood pressure starts to return to normal

◦Sense of smell and taste return

◦In the long term, giving up tobacco can help you live longer

38
Q

Other Lifestyle Modifications:

Alcohol Consumption

A

Recommendation: MODERATION

Men = up to 2 drinks/day

Women = up to 1 drink a day

Drink =

12 oz beer

5 oz wine

1.5 oz hard liquor

PDAT1 (27 decks)

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