Hypopattern nutrition part 2

Question 1

Brief Counseling Tips

Ask for and review food and physical activity records
Review goals, problems and solutions
Ask individuals what they need to do
Promote realistic expectations
Write down and set realistic lifestyle goals—not
weight loss goals—based on readiness to
change

Give positive encouragement; never criticize

Look for and recommend support systems

Question 2

3 Basic Food Groups

Carbohydrates
Fats
Proteins

Question 3

Mediterranean Diet Pyramid

Less often meats and ________

Wine in moderation

Every day water

Weekly: Moderate Portions (poultry,eggs, cheese and yogurt)

Often at least twice each week fish and seafood

Every day: base each meal around these foods (vegetables, fruits, whole wheat grains, olive oil, beans, nuts, legumes and seeds, herbs and spices

Every day: be physically active enjoy meals with others

Answer 3

sweets

Question 4

Carbohydrates
Three types

______
Sugars
_________

Total carbohydrates = all three types
of carbohydrates

Answer 4

Starches

Fiber

Question 5

Foods high in starch
– Starchy vegetables: _______, _______, lima beans,
and potatoes
– Dried beans, lentils, and peas such as pinto
beans, kidney beans, blacked eyed peas, and
split peas
– Grains like oats, barely, and _______

Answer 5

corn

peas

rice

Question 6

Sugar

Two main types of sugar
________________
Added sugars

Sugar on nutrition label = added & natural sugars

Multiple names
Table sugar, brown sugar, molasses, honey, beet sugar,
cane sugar, confectioner’s
sugar, powdered sugar, raw
sugar, turbinado, maple syrup,
high-fructose corn syrup, agave
nectar, sugar cane syrup

Sucrose, fructose, lactose

Answer 6

Naturally occurring sugars

Question 7

Fiber
Recommended fiber:_______g (females) & 38 g (males) per day

Excellent source of fiber = ≥ 5 g/serving

Answer 7

25g of fiber for females is needed per day

Question 8

Good source of fiber = 2.5-4.9 g/serving

Fiber contributes to digestive health, ________, and __________

Answer 8

regularity

satiety

Question 9

Fiber

Additional health benefits
Reduction in ___________

Answer 9

cholesterol

Question 10

What are Good Sources of Fiber?

______and legumes
_____ and vegetables
Whole wheat pasta
Whole grain cereals (≥ 3 g fiber)
Whole grain breads (one slice ≥ 3 g fiber)
______

Answer 10

beans

fruits

nuts

Question 11

Carbohydrate Counting
How much?
Individualized
Good place to start: _______ g per meal
Based on physical activity and medications

Have to find what is best for the PWD

Answer 11

45-60 grams per meal

Question 12

Food Labels
Serving size
Grams of total carbohydrates Know the amount you should eat, then measure out correct portion

Calories

Saturated and trans fats

Sodium

Question 13

Low-calorie sweeteners
Artificial sweeteners
Sugar substitutes
Non-nutritive sweeteners

Sweeten food and drinks for less calories
and carbohydrates

Question 14

“Sugar-free” ≠ __________

Provides carbohydrates from other ingredients

Always check nutrition facts label

Answer 14

sugar free does not mean carb free