Chapter 8 - nutrition

Question 1

Academy of Nutrition and Dietetics - most effective strategies for facilitating health and nutrition related behavior change

Answer 1

CBT/C
MI
Self monitoring
Financial rewards
Goal setting
Problem solving
Social support

Question 2

RDA

Answer 2

level of intake of a nutrient adequate to meet known needs of practically all healthy persons

Question 3

EAR - estimated average requirement

Answer 3

adequate intake in 50% of an age and gender specific group

Question 4

UL - tolerable upper intake level

Answer 4

maximal intake unlikely to pose a risk of adverse health effects to almost all individuals

Question 5

AI - adequate intake

Answer 5

nutrient intake level that, based on research, appears to be sufficient for good health

Question 6

5 big picture recs - Dietary Guidelines Advisory Commitee

Answer 6

1) follow a healthy eating pattern across the lifespan
2) Focus on variety, nutrient density and amount
3) Limit calories from added sugars & saturated fats and reduce sodium intake
4) Shift to healthier food and beverage choices
5) Support healthy eating patterns for all

Question 7

Healthy eating patterns - 3 types

Answer 7

Healthy US Style - nutrient dense and appropriate amounts of US centric foods

Healthy Mediterranean – modified US style – more fruits and seafood with LESS dairy, meats and poultry. Less calcium and vit D than US

Healthy Vegetarian – soy/nuts/legumes/seeds/whole grains INCREASED – meat/poultry/seafood eliminated. Dairy/eggs INCLUDED.

Question 8

Most important components of ANY healthy eating pattern

Answer 8

High intakes of veggies and fruit
Low processed meats & poultry, sugar sweetened bevs, & refined grains (e.g. chips)

Question 9

FOOD prescription

Answer 9

Frequency: of food/bev/or meal to be eaten

Objective: goal or reason to eat the food

Options: how much and how to prepare, grow, shop and/or servie

Duration: how many times per day/week/month

Question 10

NIH body planner formula - pg 179

Answer 10

For every 10 calorie decrease in daily caloric intake - the average adult (overweight) will lose about 1 pound (0.45 kg).

Half the weight lost will be at one year, and 95% of weight change will occur by 3 years.

Question 11

Guideline #2 - categories of nutrient dense foods

Answer 11

vegetables, fruits, grains, dairy, protein foods, and oils

Question 12

5 subgroups of veggies

Answer 12

dark green
red & orange
legumes (beans and peas)
starchy
other

Question 13

Dietary guidelines - fruit

Answer 13

No more than half of fruit should come from fruit juice

Juice that is less than 100% fruit = sugary drink (avoid)

Question 14

Whole grains recs

Answer 14

16 grams of whole grain per 1 ounce equivalent

Partly whole grain - SHOULD contain 8 grams per 1 ounce equiv

Question 15

Dietary guidelines and milk - what is NOT considered milk

Answer 15

Plant milk, e.g. coconut, almond, rice and hemp – lack of overall nutritional value

Question 16

Dietary guidelines, milk, servings

Answer 16

Adults = 3 c/day
Children older than 3 = 2.5 c/day
Children, 2-3 yoa = 2 c/day

Question 17

Dietary guideline - protein - seafood servings

Answer 17

8 ounces or more/week

Question 18

Dietary guidelines - OILs – NOT included and servings for included

Answer 18

coconut palm kernel and palm oil NOT included b/c of high sat fat content

5 teaspoons per day for 2000 calorie diet (canola, corn, olive, peanut, safflower, soybean, sunflower)

Question 19

Guideline #3 - limitations for added sugars and sat fat

Natural sugars are…..

Answer 19

Added sugars: no more than 10% calories from added sugars, staying within calorie limits

Natural sugars: fructose and lactose

Sat fat: less than 10% of total calories from sat fat

Question 20

Sodium - recommended intake

Answer 20

<2,300 mg for lower risk populations and 1,500 mg for high risk (elevated cholesterol or HT)

Question 21

Reducing sodium intake - 5 advice points

Answer 21

-read nutrition labels for sodium content
-consumer more FRESH foods
-eat more home prepared meals - add little table salt
-eating out – ask for salt to not be added
-reduce calorie intake

Question 22

DASH acronym and diet qualities

Answer 22

Dietary Approaches to Stop Hypertension

Low in sat fat, cholesterol and total fat

Staples – fruits veggies and low fat dairy products; fish, poultry, nuts

AVOID - red meat, sweets, and sugar containing bevs

Question 23

Dietary guidelines noting physical activity percentages

Answer 23

20% of Americans meet the Phys Activity guidelines
30% engage in no leisure time physical activity

Question 24

Guideline #5 - socio-ecological model - goal

Answer 24

Build skills
Reshape the environment
Reestablish social norms to facilitate individual choices

Question 25

Meet people where they are….pay attention to

Answer 25

1) food access
2) Household food insecurity
3) Acculturation

Question 26

FDAs stated goal with label criteria (3)

Answer 26

1) help consumers choose healthier diets
2) minimize confusion
3) incentivize companies to improve the nutritional value of their products

Question 27

DSHEA

Answer 27

Dietary Supplement Health and Education Act

Question 28

Calories on label – per serving ranges (low - moderate - high)

Answer 28

40 per serving = low
100 per serving = moderate
400 or > = high

Question 29

Label percentage recs for macros

Answer 29

Total fat = 20-35% of calories from fat
Sat fat = less than 10% total calories
Sodium = <2300 mg per day
Total CHO = 45-65% of total calories
Fiber = 14 grams for every 1,000 calories
Sugars = no more than 10% of total calories OR total of 50 g per day/2000 calorie diet
Protein = 10-35% of total calories

Question 30

Daily Value - sat fats, trans, sodium and added sugars, choose foods with ____% or less daily value

Answer 30

5%