Exam 4 part 2 Flashcards
Ways to reduce consumption include:
Storing tempting foods in less convenient locations
Store foods to eat more of in accessible locations
Don’t leave serving dished on the table
How to eat less when eating with others
Order in small quantities
Decide how much to eat ahead of time
You should do what if you know you’ll be distracted while eating?
Pre-portion amount if you know you will be distracted
If you know discussion will linger at a restaurant you should:
get food wrapped up
______ effort to reduce consumption: Eliminate cookie jar, replace with fruit bowl
Salience
_____ effort to reduce consumption:
*Avoid multiple bowls of same food at party
*Increase variety of foods you need to eat more of
Variety
_____ increases the amount you eat because it is easier to see and find excess foods
stockpiling
strategies for reducing consumption with stockpiling include
Reduce visibility of stockpiled foods
Stockpile nutrient dense foods
Containers for food strategies
Use smaller bowls and plated
Use glasses that are tall and narrow
Describe effect: Dietary cholesterol
Increases total blood cholesterol and LDL in most individuals
Describe effect: Saturated fats
Increases total cholesterol and LDL in all individuals
Describe effect: Unsaturated fats (includes polyunsaturated and mono)
Decreases total cholesterol and LDL
Describe effect: Trans fats
As harmful as saturated fats
• Increases total cholesterol and LDL in all individuals
Describe effects:
Excess simple carbohydrate intake
Decreases HDL and increases triglycerides
Cholesterol
Desirable
Desirable = less than 200 mg/dl
Cholesterol
Borderline high
Borderline high = 200-239 mg/dl
Cholesterol
High
High = 240 mg/dl and above
LDL cholesterol:
Optimal
Optimal = less than 100 mg/dl
LDL cholesterol :Near optimal
100-129 mg/dl
LDL cholesterol: Borderline high
130-159 mg/dl
LDL cholesterol: High
160mg/dl and above
HDL cholesterol: Desirable
Desirable = greater than 40 mg/dl
HDL cholesterol: High
High = 60 mg/dl or greater
Total cholesterol : HDL ratio:
Desirable and increased risk
Desirable = 3 : 1
• Increased risk = 5 : 1
TLC=
Therapeutic Lifestyle Changes
TLC vs Dietary guidelines: Saturated fats
TLC: <7% of total calories
DG: <10% of total calories
Polyunsaturated fat
• Up to __% of total calories
10%
Trans fats should be as ____ as possible
low
Total fat should be __-__%
25-35%
Carbs should be __-__% of total calories
50-60%
Protein should be around __% of total calories
15%
Cholesterol should be less than ___ mg a day
200 mg a day
Total calories should =
the amount you expend on that day
TLC plant stenol/sterol recommendations
2 grams/day
TLC recommends __-__ grams of fiber per day
20-30 grams of fiber
CHD=
coronary heart disease
Risks factors for CHD (non diet)
- Family history
- Age
- Gender
- Smoking
- Physical inactivity
Risk factors affected by Atherogenic diet (puts u at risk of CHD)
- hyperlipidemia
- obesity
- hypertension
- diabetes
TLC initiation (ldl cholesterol levels) \_\_ mg for CHD patients and diabetics
100
TLC initiation (ldl cholesterol levels)
___ for patients with 2 or more risk factors
130
TLC initiation (ldl cholesterol levels)
____ for patients with less than 2 risk factors
160
*drug therapy is initiated only after an adequate trial of diet _-__ weeks
6-12
Diet modifications should be continued in conjunction with cholesterol-lowering drugs
ye
Diet strategies to prevent CHD: Substitute _______fats for ______ and ______ fats
unsaturated
saturated
trans
Consuming a diet high in fruits, vegetables, nuts and whole grains will
reduce risk of CHD
Metebolic syndrome is
a cluster of any 3 of the following risk factors
Central obesity –High triglycerides (>150 mg/dL) –Low HDL (<40 mg/dL) –Prediabetes –Hypertension
High triglycerides is
> 150 mg/dL
low HDL is
<40 mg/dL
optimal blood pressure levels:
120/80
__/__ defines high blood pressure
140/90
Primary hypertension:
Elevation of blood pressure without an accompanying disease
Secondary hypertension:
Hypertension accompanies some other disorder
Hypertension risk factors includde
SOSRASA
–Smoking –Obesity –Sedentary lifestyle –Race –Age –Stress –Alcohol consumption
Hypertension interventions include
Aerobic exercise
Weight loss
Limiting alcohol intake
Stopping smoking
DASH eating plan
The DASH diet targets
hypertension
DASH diet includes - servings of lowfat dairy products a day
2-3
Dash diet includes _-__ servings a day of fruits and veggies
8-10
Dash diet is ___ in saturated fat and cholesterol by using a vegetarian proteins source 4-5 times a week (beans/nuts/seeds)
low
DASH low sodium is more/less difficult to follow
more
DASH low sodium is more/less effective at lowering blood pressure
more
The difference between DASH and DASH low sodium is that Dash low sodium restricts sodium to ____ mg
1500mg
Type 1 diabetes onset occurs before age __ and results in
30
being unable to produce enough insulin
Type 2 diabetes usually appears after age __ and is due to chronically
40
high insulin levels
Prediabetes is determined by
higher than normal fasting blood sugar but not high enough to diagnose diabetes (100-125)
GDM stands for
and refers to
Gestational diabetes
Diabetes during pregnancy
Diabetes rates are expected to increase to __-__% of the population
25-28%
Diabetes prevention program involves:
_% weight loss
-low calorie, low ___, high fiber diet
___ minutes of exercise a week
results have shown a __% reduction in development of disease
7%
fat
150
58%
Symptoms of diabetes include
Increased thirst
frequent urination
excessive eating
Fatigue
Weight loss
Diabetes Increased thirst
caused by:
Frequent urination causes dehydration which increases thirst
Diabetes Frequent urination caused by:
Caused by high BG (blood glucose) that causes water to move into blood
Diabetes Excessive eating caused by:
Due to little or no glucose reaching cells
Diabetes fatigue
due to elevated blood glucose
Diabetes weight loss
Due to cells breaking down protein and fat for energy because glucose not entering
diabetes weightloss is seen more often in type 1/2 diabetes
1
Diabetes can lead to heart disease, amputations, Blindess, and kidney failure
ye
