Disease Prevention and Promoting Health Flashcards
how does the government try to guide the population towards a healthy diet
through publication of “nutritional guidelines” and “dietary recommendations”
what are nutritional guidelines largely based upon
- avoidance of deficiency symptoms
- lowered risk of chronic diseases especially cardiovascular disease
type of study: compare “nutrition” (intake, status) and health outcome in a population or between populations
Ecological and cross-sectional studies
type of study: takes “nutrition” measures and then follows the subjects over time
prospective study
type of study: compares “nutrition” in cases vs. controls
case control study
type of study: testing a hypothesis by modifying “nutrition” – randomised controlled trial
intervention study
type of study: a statistical analysis that combines data from separate but similar studies
meta analysis
what are the hierarchy of evidence
- properly randomized, controlled trial (best
- Well-designed controlled trial without randomization
- Well-designed cohort or case-control analytic study
- Multiple time series with or without intervention
- Opinions of respected authorities; descriptive studies or case reports; reports of expert committees
what is the problem with the first three “best” hierarchy evidence
they can be problematic for nutrition studies
in the diet pyramid, what should we have the least amount of servings of and the most of?
least: fat, oils, and sweets
most: bread, cereal, rice, and pasta group (6-11 servings)
current problems with the US diet
we eat more solid fats, sugar, sodium and refined grains and less vegetables, fruits, whole grains, milk, oils and fish
what is the heavy toll of diet related chronic diseases
there is a high percentage of people with CVD, diabetes, hypertension, cancer, and osteoporosis
all of which could be avoided with better health
define nutrient dense foods and beverages
-Provide vitamins, minerals, and other beneficial substances and relatively few calories without • Solid fats in the food or added to it • Added sugars • Added refined starches • Added sodium
-Retain naturally occurring components, such as dietary fiber
what foods are considered nutrient dense
All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient dense when prepared without solid fats or sugars
proportion of disease prevalence attributed to obesity in USA – in descending order
Type 2 diabetes uterine cancer gall bladder disease osteoarthritis hypertension and coronary heart disease breast and colon cancer
is there evidence that a low carb/high protein or low fat diets are better for you than a normal diet?
no
what types of diet have been shown to work
“low energy density” diets which means lower calories but plenty of micronutrients (aka plenty of fruits and veggies)
what are important modifiable factors that can help manage weight
- calories consumed in foods and beverages
- calories expended doing physical activity
so CALORIE BALANCE OVER TIME IS KEY!!!
for kids less than 2, children and adolescents, and adults – where do the highest sources of calories come from?
kids less than 2: grain based desserts and yeast bread
children and adolescent: grain based desserts and pizza
adults: grain based desserts and yeast bread
physical activity recommendation for 6-17 years old
60 minutes or more of moderate of vigorous physical activity a day
physical activity recommendation for 18-64 years old
150 minutes a week of moderate intensity activity or 75 minutes a week of vigorous intensity activity
physical activity recommendation for those 65+
if they cannot meet adult guidelines then they should be as physically active as their abilities and conditions will allow
principles for promoting calorie balance
-Monitor food and beverage intake, physical activity, and body weight
-Reduce portion sizes
-When eating out, make better choices
-Limit screen time
high sodium intake is associated with what condition
high blood pressure
where does most dietary sodium come from
salt
what is a way to decrease blood pressure
lowering salt intake
sodium recommendation reduction
2300mg per day
further reduction of sodium to 1500mg per day for what group of people
- Adults ages 51+ yr
- African Americans ages 2+ yr
- People ages 2+ yr with high blood pressure, diabetes, or chronic kidney disease
just know that there is no evidence lowering sodium intake to 1500mg per day for certain population is beneficial but there is evidence that reducing sodium intake to 2300mg per day is beneficial
ok thank V nasty!
advice to reduce sodium intake
- Read the Nutrition Facts label for information on sodium content of foods, and purchase foods low in sodium
- Consume more fresh foods and fewer processed foods high in sodium
- Eat more foods prepared at home, where you have more control, and use little or no salt or salty seasonings when cooking and eating foods
- When eating at restaurants, ask that salt not be added to your food, and order lower sodium options if available
what type of fat increase LDL
saturated fats, trans fat, cholesterol
what type of fat reduces HDL
trans fat
saturated fats, trans fat, cholesterol all lead to an increased risk in what condition
CVD
recommendations for saturated fats, trans fat, and cholesterol
saturated fat - less than 10% of calories (can go as low as 7%)
trans fat - as low as possible
cholesterol - less than 300mg per day
what can you replace saturated fats with
mono and poly unsaturated fats
examples of good fats
cotton seed oil, soft margarine, peanut oil, soybean oil, olive oil, corn oil, sunflower oil, canola oil, safflower oil
examples of bad fats
coconut oil, palm kernel oil, butter, beef fat, palm oil, pork fat, chicken fat, shortening, stick margarine
sources of trans fat
snack: cakes, cookies, crackers, pies animal products margarine fried potatoes potato chips, corn chips, popcorn shortening candy, breakfast cereals, other foods
why should SoFAS (solid fats and sugars) be reduced from our intake of calories
because it provides 35% of calories without actually contributing any nutrients
two big sources of added sugars
sodas, energy drinks, sport drinks (counts as one)
grain based desserts
what should refined grains be replaced with
whole grains
why should you replace refined grains with whole grains
because though enriched refined grains provide some vitamins and minerals, they do not have the fiber that whole grains have
sources of refined grains
yeast bread and pizza
what is considered an alcoholic drink
12 fluid ounces of regular beer (5% alcohol)
5 fluid ounces of wine (12% alcohol)
1.5 fluid ounces of 80 proof
what is considered moderate alcohol consumption
1 drink per day for women
2 drinks per day for men
what is considered heavy alcohol consumption
more than 3 drinks/day for women and more than 7/week
more than 4 drinks/day for men and more than 14/week
what is considered binge drinking
within 2 hours, more than 4 drinks for women and 5 for men
how much alcohol can breast feeding women and pregnant women drink
NONE!!!!
what are foods to increase while staying within normal caloric needs
vegetables, fruits, whole grain, milk, seafoods, oil
other than fiber, what else does whole grain contain
vitamins, antioxidants, carbs, phytonutrients, minerals (v-camp)
