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Nutrition > Disease Prevention and Promoting Health > Flashcards

Disease Prevention and Promoting Health Flashcards

1
Q

how does the government try to guide the population towards a healthy diet

A

through publication of “nutritional guidelines” and “dietary recommendations”

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2
Q

what are nutritional guidelines largely based upon

A
  • avoidance of deficiency symptoms

- lowered risk of chronic diseases especially cardiovascular disease

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3
Q

type of study: compare “nutrition” (intake, status) and health outcome in a population or between populations

A

Ecological and cross-sectional studies

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4
Q

type of study: takes “nutrition” measures and then follows the subjects over time

A

prospective study

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5
Q

type of study: compares “nutrition” in cases vs. controls

A

case control study

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6
Q

type of study: testing a hypothesis by modifying “nutrition” – randomised controlled trial

A

intervention study

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7
Q

type of study: a statistical analysis that combines data from separate but similar studies

A

meta analysis

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8
Q

what are the hierarchy of evidence

A
  • 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
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9
Q

what is the problem with the first three “best” hierarchy evidence

A

they can be problematic for nutrition studies

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10
Q

in the diet pyramid, what should we have the least amount of servings of and the most of?

A

least: fat, oils, and sweets
most: bread, cereal, rice, and pasta group (6-11 servings)

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11
Q

current problems with the US diet

A

we eat more solid fats, sugar, sodium and refined grains and less vegetables, fruits, whole grains, milk, oils and fish

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12
Q

what is the heavy toll of diet related chronic diseases

A

there is a high percentage of people with CVD, diabetes, hypertension, cancer, and osteoporosis

all of which could be avoided with better health

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13
Q

define nutrient dense foods and beverages

A 
􏰇-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

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14
Q

what foods are considered nutrient dense

A

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

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15
Q

proportion of disease prevalence attributed to obesity in USA – in descending order

A 
Type 2 diabetes
uterine cancer
gall bladder disease
osteoarthritis
hypertension and coronary heart disease
breast and colon cancer
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16
Q

is there evidence that a low carb/high protein or low fat diets are better for you than a normal diet?

A

no

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17
Q

what types of diet have been shown to work

A

“low energy density” diets which means lower calories but plenty of micronutrients (aka plenty of fruits and veggies)

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18
Q

what are important modifiable factors that can help manage weight

A
  • calories consumed in foods and beverages
  • calories expended doing physical activity

so CALORIE BALANCE OVER TIME IS KEY!!!

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19
Q

for kids less than 2, children and adolescents, and adults – where do the highest sources of calories come from?

A

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

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20
Q

physical activity recommendation for 6-17 years old

A

60 minutes or more of moderate of vigorous physical activity a day

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21
Q

physical activity recommendation for 18-64 years old

A

150 minutes a week of moderate intensity activity or 75 minutes a week of vigorous intensity activity

22
Q

physical activity recommendation for those 65+

A

if they cannot meet adult guidelines then they should be as physically active as their abilities and conditions will allow

23
Q

principles for promoting calorie balance

A

-Monitor food and beverage intake, physical activity, and body weight
􏰇-Reduce portion sizes
􏰇-When eating out, make better choices 􏰇
-Limit screen time

24
Q

high sodium intake is associated with what condition

A

high blood pressure

25
Q

where does most dietary sodium come from

A

salt

26
Q

what is a way to decrease blood pressure

A

lowering salt intake

27
Q

sodium recommendation reduction

A

2300mg per day

28
Q

further reduction of sodium to 1500mg per day for what group of people

A
  • Adults ages 51+ yr
  • African Americans ages 2+ yr
  • People ages 2+ yr with high blood pressure, diabetes, or chronic kidney disease
29
Q

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

A

ok thank V nasty!

30
Q

advice to reduce sodium intake

A
  • 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
31
Q

what type of fat increase LDL

A

saturated fats, trans fat, cholesterol

32
Q

what type of fat reduces HDL

A

trans fat

33
Q

saturated fats, trans fat, cholesterol all lead to an increased risk in what condition

A

CVD

34
Q

recommendations for saturated fats, trans fat, and cholesterol

A

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

35
Q

what can you replace saturated fats with

A

mono and poly unsaturated fats

36
Q

examples of good fats

A

cotton seed oil, soft margarine, peanut oil, soybean oil, olive oil, corn oil, sunflower oil, canola oil, safflower oil

37
Q

examples of bad fats

A

coconut oil, palm kernel oil, butter, beef fat, palm oil, pork fat, chicken fat, shortening, stick margarine

38
Q

sources of trans fat

A 
snack: cakes, cookies, crackers, pies
animal products
margarine 
fried potatoes
potato chips, corn chips, popcorn
shortening 
candy, breakfast cereals, other foods
39
Q

why should SoFAS (solid fats and sugars) be reduced from our intake of calories

A

because it provides 35% of calories without actually contributing any nutrients

40
Q

two big sources of added sugars

A

sodas, energy drinks, sport drinks (counts as one)

grain based desserts

41
Q

what should refined grains be replaced with

A

whole grains

42
Q

why should you replace refined grains with whole grains

A

because though enriched refined grains provide some vitamins and minerals, they do not have the fiber that whole grains have

43
Q

sources of refined grains

A

yeast bread and pizza

44
Q

what is considered an alcoholic drink

A

12 fluid ounces of regular beer (5% alcohol)
5 fluid ounces of wine (12% alcohol)
1.5 fluid ounces of 80 proof

45
Q

what is considered moderate alcohol consumption

A

1 drink per day for women

2 drinks per day for men

46
Q

what is considered heavy alcohol consumption

A

more than 3 drinks/day for women and more than 7/week

more than 4 drinks/day for men and more than 14/week

47
Q

what is considered binge drinking

A

within 2 hours, more than 4 drinks for women and 5 for men

48
Q

how much alcohol can breast feeding women and pregnant women drink

A

NONE!!!!

49
Q

what are foods to increase while staying within normal caloric needs

A

vegetables, fruits, whole grain, milk, seafoods, oil

50
Q

other than fiber, what else does whole grain contain

A

vitamins, antioxidants, carbs, phytonutrients, minerals (v-camp)

Nutrition (15 decks)

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