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Ace Health Coach > Diet/ nutrition Planning > Flashcards

Diet/ nutrition Planning Flashcards

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1
Q

Food diary/log pro/con

A

Pro- easy to administer
>Economical
>Increased awareness foods consumed

Cons-literacy of client
> respondent burden
> recall bias (impress coach)
> estimating portion size

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2
Q

24 hr recall

A
  • 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

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3
Q

Food frequency questionnaire

A
  • 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

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4
Q

Portion

Serving

A
  • 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
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5
Q

2010 dietary guidelines

A
  • 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
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6
Q

Food diary, log

A
  • 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
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7
Q

Estimating caloric needs

A

3 factors- RMR
> thermogenesis
> physical activity

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8
Q

RMR equations

A 
Mifflin
Schofield
Owen
Cunningham
Wang
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9
Q

Calculating caloric needs

Indirect calorimetry

Change weight

A

IC- determined by how much 02 consumed while breathing

+3-500kcal gain .5lb/wk

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10
Q

2010 dietary guidelines
Reduce
Increase

A
  • 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
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11
Q

2010 dietary guidelines

A
  • building healthy eating patterns
    > dash, Mediterranean diet, vegetarian
  • make healthy choices- partnerships, programs, policies, socio-ecological model
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12
Q

My plate

A
  • simplify govt message into easily understood + implemented graphic
    Super tracker
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13
Q

DRI/RDA
EAR
UL
AI

A
  • 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
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14
Q

Food/ nutrition label

A

40cal/ serving is low
100 moderate
400 high

20% is high

  • Must list allergens
  • most abundant ingredient listed first
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15
Q

Food safety + selection

A
  • 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
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16
Q

Carbs + sport nutrition

A

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%
17
Q

GI

G load

A
  • 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

18
Q

pregnancy lactation

A

-appropriate weight gain- BMI

30- 11-20lbs

19
Q

gluten free

A

-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.

20
Q

vegetarian diet

A

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

21
Q

health definition

A

state of complete physical, mental, and social well being and not merely the absence of disease or infirmity

22
Q

functional foods

alcohol

A

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
23
Q

supps

A

-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

24
Q

body comp

A

determine individuals total body weight in fat mass (FM), and fat free mass (FFM)
% BF, BMI

25
Q

essential fat

A

fat necessary for normal function, nerves, brain, lungs, liver, and mammary glands- 2-5% for men, 10-13% for women

26
Q

nonessential fat

A

triglycerides stored around organs and within muscle tissue, as well as below skin

27
Q

abdominal fat gain

hip/ thigh fat gain

A

android obesity

gynoid obesity
waist circumfrance and WHR simple ways to determine which

28
Q 
essential fat
athletes
fitness
acceptable
obesity
A 
10-13% F 2-5% M
14-20,     6-13
21-24,     14-17
25-31      18-24
32+         25+
29
Q

BMI=

A

weight (kg)/ Height2 (m)

30
Q 
underweight
normal
over
obese
morbidly
A

18.5
18.5- 24.9
25-30
30-35
40

31
Q 
WHR
excellent
good
average
risk
A

Waist/ Hip

.95 >.86

32
Q

Skin fold measurement sites

A

Jackson Pollock formula
right side body
male- chest, thigh, abdominal
female- tricep, thigh, abdominal

Ace Health Coach (11 decks)

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