Ch16

Question 1

Excessive or inadequate intake of nutrients can pose risk.

Answer 1

1. Fibre - inadequate intake can increase obesity (not feeling full), decrease the immune system, increase hypertension (without viscous fibre).
2. Calcium and vitamin D -Low intake leads to loss of calcium from bone and progression to osteoporosis.
3. Vitamin A and E - low intake can disrupt oxidative and antioxidant balance causing oxidative stress
4. Potassium and soidum - High sodium increases blood pressure but high potassium decreases blood pressure.
5. Iron - low causes poor work performance, cognitive performance and reduced immune function.

Question 2

Discuss the development and real-word application of dietary guidance systems. Name two components of the system.

Answer 2

• Components = Dietary guidelines for Americans and Myplate.
• Dietary guidance systems are sets of dietary and lifestyle recommendations based on scientific evidence developed to promote health and prevent disease.

Question 3

Discuss 2 important cautions when applying food patterns consistent with the total diet approach

Answer 3

1. Choose nutrient-dense foods
   - These choices are nutrient-dense foods without added sugar and keeping oil limited. The dilemma is that typical food choices tend to be higher in energy, total fat, saturated fat, and sodium.
2. Don’t eat too much
   - Portion sizes are smaller than the amount in food packaging and served in restaurants. Foods must be chosen via recommended serving sizes. Larger serving sizes increase calorie, fat and added sugar.

Question 4

List eating behaviours that are encouraged to reduce obesity.

Answer 4

1. Consume more fruits and vegetables, whole grains and fibre, and low-fat dairy.
2. Avoid trans fat and limit saturated fat
3. Select fish, poultry and lean meats.
4. Limit sugar
5. Keep sodium low
6. Get regular exercise
7. Balance energy in and energy out.

Question 5

Discuss 4 components of eating competence mode

Answer 5

1. Eating attitudes
   - positivity and self trust in food desire, choice and amount eaten.
2. Food acceptance
   - Enjoyment and pleasure are primary motivators for food selection. Being comfortable eating preferred food even if it’s not nutritious.
3. Regulation of food intake
   - Attention to sensation of hunger and fullness.
4. Eating context
   - Priority of structure and meal planning.

Question 6

List cues for regulating food intake with physical sensations experience

Answer 6

1. Famished: extreme hunger
2. Hunger: feeling of emptiness, mild discomfort
3. Hunger goes away
4. Appetite goes away: positive experience of readiness to stop eating.
5. Feeling full: positive state of feeling filled up.
6. Feeling stuffed: Extreme fullness.

Question 7

Describe the 5 activity statements in the NZ healthy eating and activity guidelines and discuss evidence that informs these statements.

Answer 7

1. Sit less, move more. Break up periods of prolonged sitting.
   
   2. Do at least 2.5 hours of moderate or 1.25 hours of vigorous physical activity spread throughout the week.
   3. Extra benefit aim for 5 hours of moderate or 2.5 hours of vigorous activity spread throughout the week.
   4. Muscle strengthening at least 2 days each week.
      Doing some physical activity is better than none.

Question 8

Discuss safety concerns around initiating physical activity in adults at risk of non-communicable disease.

Answer 8

• If you have a health condition, it is important to consult with a doctor or physical activity specialist before starting physical activity
• If someone checks the physical activity readiness questionnaire should be referred to an exercise specialist or medical professional.