healthy weight, optimal nutrition and hydration

Question 1

How does Harvard Healthy Eating Plate differ from USDA My Plate?

Answer 1

Harvard- larger portion of vegtables
more specific recommendations
not influenced by the food industry or agriculture policy

Question 2

According to NIH, successful weight loss programs recommend….

Answer 2

non rapid weight loss at the start of a program

Question 3

DASH Diet stand for

Answer 3

dietary approaches to stop hypertension

Question 4

Why are non-starchy veggies important? (2)

Answer 4

satisfy hunger

provide vitamins/minerals/fiber/phytos with fewer calories and carbs

Question 5

Core principles for coaching nutrition and weight management, according to Meg Jordan (3)

Answer 5

Know the scary places
be wary of assessments
match meanings in “weight language”

Question 6

What protects the spinal cord, lubricates, and cushions joints, gets rid of waste?

Answer 6

water

Question 7

The gut microbiome is linked to overall _______ and linked to ________ ________ if unbalanced.

Answer 7

immune health

weight gain

Question 8

How much of Choose my Plate is fruits and veggies?

Answer 8

1/2

Question 9

Is there one diet that is best?

Answer 9

No. “one size fits all” is not best.

Question 10

Basics of a healthy diet (6)

Answer 10

unprocessed whole food
lean protein
adequate fiber
healthy fat
fruits and veggies
water

Question 11

Definition of diet

Answer 11

reflects the variety of foods and beverages consumed over time and in settings

Question 12

Weight is influenced by energy ______ and ________.

Answer 12

consumed and expended

Question 13

Social and physical factors for obesity may also impact weight in what populations?

Answer 13

middle aged adults
non-hispanic black and Mexican American women
children that are older and Mexican-American children and non-Hispanic black girls

Question 14

My Plate is a campaign of the…

influenced by…

Answer 14

USDA

food industry and aguculture policy

Question 15

DASH Eating plans recommends

Answer 15

no special food
daily and weekly nutritional goals
lots of vegetables, fruits, whole grains
fat free or low fat dairy
fish
poulty
beans
nuts
vegetable oils
Limits on saturated fat, full fat dairy, tropical oils, sugar beverages and sweets

Question 16

Why would a client be given a DASH eating plan?

Answer 16

if they have hypertension

Question 17

Sodium levels recommended on DASH eating plan

Answer 17

between 1500-2300mg/day

Question 18

Tools recommended to reduce calories gradually using DASH (2)

Answer 18

body weight planner
calorie chart
both found online

Question 19

When reducing sodium, eat __________ rich foods with a daily target of _________mg.

Answer 19

potassium rich foods

4,700 mg daily

Question 20

Carbohydrates affect _____ ______ the most and important to monitor amount taken in.

Answer 20

blood glucose

Question 21

Carb counting is used by?

Answer 21

mainly by people who take insulin 2x a day

Question 22

A helpful tool to use for estimating total intake of carbs is?

Answer 22

supertracker by the USDA

Question 23

Superfoods for diabetes

Answer 23

Beans
Dark leafy vegtables
Citrus fruit
Starchy vegtables- do raise blood sugar 
Berries
Tomatoes
Omega 3 fats
Nuts
Whole grains
Milk and yogurt

Question 24

Inflammation

Answer 24

bodys natural response to infection, injury, allergens

Question 25

Inflammation increases the risk of….

Answer 25

heart disease, Alzheimer’s, diabetes, certain cancers

Question 26

Strategies to reduce inflammation

Answer 26

mediterranean anti-inflammatory diet
relaxation
mindfulness
movement
social support
restful sleep
elimination of environmental chemicals

Question 27

Most potent/powerful tool to combat inflammation?

Answer 27

food

Question 28

What types of foods help reduce inflammation?

Answer 28

tomatoes
olive oil
green leafy veggies
nuts
fatty fish
fruits
coffee

Question 29

11 core principles for coaching for nutrition and weight management

Answer 29

1- build profound trust
2- honor client no matter what
3- match meanings in "weight language"
4- be wary of assessments
5- counter powerlessness with self-efficacy
6- co-create a compelling future vision
7- make it fresh and new
8- know the scary places
9- team up (social support)
10- keep the big picture in mind
11- celebrate transformation

Question 30

What percentage of adults in the US are overweight or obese?

Answer 30

70% combined

note- 1/3 of US adults are obese, so around 40% would be overweight.?

Question 31

Characteristics of safe and successful weight loss program

Answer 31

behavioral treatment
ongoing feedback
slow and steady goals (1-2 lbs week)
plan for keeping it off
most successful are 14+ behavioral sessions over at least 6 months
avoids health risks with rapid weight loss-gallstones
beginning gaols 5-10% of starting weight within 6 months