1 - Lifestyle Modifications Flashcards
1
Q
1 kcal is?
A
Amount of energy it takes to
RAISE 1g of water 1 degree celcius
2
Q
1g Carbohydrate
in kcal
A
4 kcal
3
Q
1g Fat
kcal
A
9kcal
4
Q
1g Protein
kcal
A
4 kcal
5
Q
1g Alcohol
kcal
A
7 kcal
6
Q
Metabolic Rate
A
Sum Total of ALL ENGERGY EXPENDED each day
- Dependent on:
- Basal Metabolic rate
- Thermic effect of food
- Physical Activity
7
Q
6 Classes of Nutrients
for overall good health
A
-
Carbs -
- 45-65%
-
Fats -
- 20-35%
-
Proteins -
- 35%
- Vitamins
- Minerals
- Water
8
Q
MACROnutrients
A
Carbs
Fats
Proteins
9
Q
Micronutrients
A
Vitamins
Minerals
Water
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
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
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
-
Unsaturated - Mono/poly unsaturated
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
14
Q
A
15
Q
Protein
A
MACROnutrient
35% of daily calories
- __Converted into carbs in starvation/semistarvation
- Essential AA’s
- Regulates metabolism
- Structural basis for tissues
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
- Follow a healthy eating pattern across the lifespan
- Focus on variety, nutrient densisty** and **amount.
- Shift to healthier food / beverage choices
- consider cultural/personal preferences
- Support healthy eating patterns for ALL
-
Limit calories from added _sugars_ and _saturated fats_
- 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
**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+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
**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
31
**Moderate Intensity Aerobic Physical Activity**
**Recommendations**
Physical Activity Guidelines (PAG) For Americans
**_Brisk Walking / Tennis_**
**_150 minutes Each week_**
episodes of **_\>_** **10 minutes**
**_increase to up to 300 minutes / week_**
32
**_VIGOROUS-_Intensity Aerobic Physical Activity**
**Recommendations**
Physical Activity Guidelines (PAG) For Americans
**_Jogging / RUNNING / Sport_**
**_75 minutes each week_**
perform in episodes of **_\>_** **10 minutes**
**Increase to 150minutes/week**
33
**Components of Physical Activity**
Physical Activity Guidelines (PAG) For Americans
* **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
**Aerobic Conditioning**
**3 stages**
* *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
**Resistance Training**
* 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
Physical Activity Guidelines (PAG) For Americans
for **Resistance Training**
Perform muscle-strengthening activites that are
**moderate or high intensity**
**target ALL major muscle groups**
**_2-3 days/week_**
37
**Other lifestyle Modifications:**
## Footnote
**Smoking Cessation**
* **_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
**Other Lifestyle Modifications:**
**Alcohol Consumption**
**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**
