Diet/ nutrition Planning Flashcards
Food diary/log pro/con
Pro- easy to administer
>Economical
>Increased awareness foods consumed
Cons-literacy of client
> respondent burden
> recall bias (impress coach)
> estimating portion size
24 hr recall
- based on assumptions that intake is typical
- 5 pass method: quick list (everything consumed)
> forgotten foods- list to prompt
> time/occasion - names times to prompt (lunch, dinner)
> detailed- description portion, time between
> final- last opportunity
Pro- easy, not literacy defendant, precision/reliable, low cost
Con- need for multiple recalls, participant burden, portion estimation, recall bias
Food frequency questionnaire
- identifies most common foods, how much how often
> daily intake nutrients
> large list foods
Pro- low cost, assess usual + long term intake
Cons- inaccuracy of absolute nutrition (generalizations)
> lack detail (specific brands)
> recall bias
> seasonal variability
> cultural/ diet variability
Portion
Serving
- amt food person chooses to eat
- standardized amt of food
- correct portion mean difference between 1400-2200 kcal diet
- general increase societal portion sizes leading to obesity
2010 dietary guidelines
- maintain calorie balance + sustain healthy weight
> make informed choices - small decreases calories, small increases activity
- decrease 250cal /increase activity 250kcal (45min walk) = 1lb/wk loss
-DASH - choose more vege, fruit, whole grain, low fat dairy, unsat oils, lean meat, potassium
> reduce solid fats/sugars/ salt/ alcohol
Food diary, log
- mood location time of day
- 3 days, include 1 weekend day
- food, drink, snack, candy
- separate paper each day
> food/meal/snack
> method cooking, brand name, ‘low sodium’, ‘low fat’
> measure food, emotions, where eaten, obstacles
Estimating caloric needs
3 factors- RMR
> thermogenesis
> physical activity
RMR equations
Mifflin Schofield Owen Cunningham Wang
Calculating caloric needs
Indirect calorimetry
Change weight
IC- determined by how much 02 consumed while breathing
+3-500kcal gain .5lb/wk
2010 dietary guidelines
Reduce
Increase
- balance calories
- reduce:
sodium- 2300mg/d, 1500mg risk - 10% calories from sat fat
- 300 mg cholesterol
- eliminate trans, reduce sugar/fat
Increase: fruit + veg > dark green- red/orange Half all grains as whole grains Low fat dairy Increase seafood, lean protein Liquid fat, potassium, fiber, calcium, D
2010 dietary guidelines
- building healthy eating patterns
> dash, Mediterranean diet, vegetarian - make healthy choices- partnerships, programs, policies, socio-ecological model
My plate
- simplify govt message into easily understood + implemented graphic
Super tracker
DRI/RDA
EAR
UL
AI
- Levels of intake of essential nutrients that judged by food + nutrition board found to be adequate to meet needs of healthy persons
- adequate intake of 50% of age/gender specific group
- maximum intake safe for almost everyone
- RDA not based on EAR, recommended sufficient
Food/ nutrition label
40cal/ serving is low
100 moderate
400 high
20% is high
- Must list allergens
- most abundant ingredient listed first
Food safety + selection
- 1/6 of Americans sick from food illness every year. 128k hospital, 3k die
- clean hands, surface, fruit + beg, NOT meat
- bacteria grows 40-140degrees
- check for bruises, dates, dents, refrigerate w/in 1 hr
Carbs + sport nutrition
EAR- 100g kids + adults (7) servings
135g pregnant
160g lactating
3-5g/lb athletes
- events over 90min-more carb=more water held
1wk carb load sample- 1-3 50% total kcal
4-6 80%
7 > 80%
GI
G load
- blood glucose response
High=fast digest=spike
Load- GI x g(carbs)/100
High GI > 70 (white grain, dried fruit
Medium 56-69 (shredded wheat, refined pasta)
Low
pregnancy lactation
-appropriate weight gain- BMI
30- 11-20lbs
gluten free
-alleviate abdominal cramping, fatigue (necessary only for celiac disease)
-gluten is protein of gliadin and glutenin (wheat, rye, barley)
> small intestine loses ability to absorb nutrients (only cure is avoidance)
- gluten sensitivity more common-not really noticeable until gluten removed from diet
-removal of gluten can cause loss Bvitamins, calcium, D, iron, zinc, magnesium, fiber
-substitute-rice, corn, soy, tapioca, beans, quinoa, meat, beans, seeds, etc.
vegetarian diet
lacto-ovo-vege- not eat meat/fish.poultry
oco-vege- avoid dairy
lact-vege- eat dairy
vegan- no animal byproduct
-advantages- low sat fat, cholesterol, animal protein
> high in fiber, folate, C, E, carotenoids, phytos
> lower cardiac/diabetes/HBP/prostate/obesity
health definition
state of complete physical, mental, and social well being and not merely the absence of disease or infirmity
functional foods
alcohol
whole food, or fortified enriched food, enhanced potentially beneficial to human health
- non-nutritive (7cal/g)
- moderate (1 for f, 2 for m/d) health benefits-increased HDL, reduced cardio-vascular disease
supps
-dietary sup- product (other than tobacco) that functions to supplement the diet. contains 1 or more of the following: vitamin, herb, botanical amino, extract, mineral, metabolite, constituent
adulterated– significant r unreasonable risk of illness or injury, or if too little info
-cannot include claims to diagnose, prevent, mitigate, treat, cure specific disease
-must contain ingredient label w/ quantity (proprietary blend)
FDA.gov, ods.nih.gov
body comp
determine individuals total body weight in fat mass (FM), and fat free mass (FFM)
% BF, BMI
essential fat
fat necessary for normal function, nerves, brain, lungs, liver, and mammary glands- 2-5% for men, 10-13% for women
nonessential fat
triglycerides stored around organs and within muscle tissue, as well as below skin
abdominal fat gain
hip/ thigh fat gain
android obesity
gynoid obesity
waist circumfrance and WHR simple ways to determine which
essential fat athletes fitness acceptable obesity
10-13% F 2-5% M 14-20, 6-13 21-24, 14-17 25-31 18-24 32+ 25+
BMI=
weight (kg)/ Height2 (m)
underweight normal over obese morbidly
18.5
18.5- 24.9
25-30
30-35
40
WHR excellent good average risk
Waist/ Hip
.95 >.86
Skin fold measurement sites
Jackson Pollock formula
right side body
male- chest, thigh, abdominal
female- tricep, thigh, abdominal
