Lesson 9 - Nutrition Flashcards
What does proper nutrition and proper physical activity help?
-disease prevention
-increased feelings of well-being
-reduce skin breakdown
-increased healing
-increased energy
Basal Metabolic Rate (BMR)
-energy requirement of a person at rest
-the energy needed to maintain life-sustaining activities
Resting Energy Expenditure (REE)
-a measurement that accounts for BMR + energy to digest meals and perform activity
Body Mass Index (BMI)
-uses height to weight ratios
Gynoid Obesity
-adipose tissue accumulation around the hips
Android Obesity
-adipose tissue accumulation around the abdomen
-increased disease risk
-easier to get rid of
Underweight BMI
<18.5
Normal BMI
18.5-24.9
Overweight BMI
25.0-29.9
Class I Obese BMI
30.0-34.9
Class II Obese BMI
35.0-39.9
Class III Obese BMI
> 40.0
What are the BMI limitations?
-doesn’t account for muscle that might contribute
-doesn’t account for age, health status
Nutrients
the elements supplied by food, necessary for body processes and function
Nutrient Density
proportion of essential nutrients to the number of kilocalories
When waist circumference is close to hip measurement…
there is a higher risk for disease
Risk for women is greater when the waist measures more than __ inches
35
Risk for men is greater when the waist measures more than __ inches
40
Apple Shape Individuals
-greater risk to health
-fat is stored around organs
Pear Shape Individuals
fat is stored at the hips
What is the ideal waist-hip ratio?
0.8 or less
Caloric Energy Balance
balance between caloric intake and caloric output
Positive Energy Balance
occurs when caloric intake is greater than caloric output
What do excess calories contribute to?
weight gain
One pound of fat is = to ______ calories
3500
An extra 500 calories/day will result in a gain of ___ pound/week
one
Negative Energy Balance
caloric intake is less than caloric output
Reducing intake by 500 calories/day will result in a loss of ___ pound/week
one
What information can you give about maintaining healthy body weight?
-move more
-choose foods wisely
-avoid empty calories
-focus on serving sizes
-know nutrition facts
Choosing foods wisely?
-fruits and veggies
-avoid fast foods
What can you use to teach?
Canada Food Guide - They have one for indigenous people and diabetics
Empty Calories
foods composed of primarily sugars, fats, oils
Fortified Foods
have additional vitamins and minerals to provide health benefits
Organic Foods
vegetables, fruit, eggs, milk, meat produced without synthetic pesticides, herbicides, fertilizers, GMOs, antibiotics, growth hormones
Genetically Modified Food
had undergone gene insertion to resist disease and develop desired characteristics
Factors that Influence Nutrition:
-preference
-knowledge
-availability/access
-culture
-family
-eating disorders
-the media
4 Nutritional Factors Affecting Adolescents
-nutritional deficiencies
-eating disorders
-physical activity
-obesity
What are some age-related GI changes affecting nutrition in older adults?
-changes to teeth and gums
-reduced saliva production
-increased taste threshold
-decreased thirst sensation
-reduced gag reflex
What cognitive impairments in older adults can affect nutrition?
-delirium
-dementia
-depression
What contributing medical factors affect nutrition?
-diabetes
-heart disease
-lung disease
-GI disorders
Effects of Anorexia
loss of apetite
Xerosomia
an effect of medication that leads severe mouth dryness
Polypharmacy
can compound the adverse effects of medications
Causes that lead to malnutrition in older adults:
-low income
-low education
-inability to meet ADLs
-lack of transportation
-nutrition motivation
-may not understand food labels
Religion and Food
-different cultures have different meaning of food
-dietary restrictions (ie. fasting)
-“hot” and “cold” food
-vegetarian and vegan diets
Carbohydrates
the recommended main source of energy in the diet
How are carbohydrates classified?
according to their carbohydrate unit (saccharides)
Monosaccharides
-simple carbohydrates released quickly into the bloodstream upon digestion
-glucose, fructose
Disaccharides
-simple carbohydrates released quickly into the bloodstream upon digestion
-sucrose, lactose, maltose
What is another name for simple carbohydrates?
sugars
Complex Carbohydrates (polysaccharides)
-starch, glycogen, fibre
-not sweet because they are too large for the tongue’s taste buds sweetness receptors
Glycemic Index
-how carbohydrate-rich foods are ranked
-is the effect on blood glucose levels and insulin response
Glucose Metabolism
-provides energy for cells
-burns more efficiently and completely than fat
Sources of Carbohydrates
-grains
-vegetables
-milk
Whole grains
oatmeal, brown rice, popcorn
Refined Grains
-have most of the bran removed
-cream of wheat, white rice
Soluble Fiber
-digestible
-dissolved in water to protect from certain diseases
-feeling of fullness
-barley, oats, vegetables
Insoluble Fiber
-non-digestible
-aids in elimination of waste
-bran, vegetables, fruit
What amount of carbs do starchy vegetables have?
15g of carbs per 1/2 cup
What amount of carbs do non-starchy vegetables have?
5g of carbs per 1/2 cup
Examples of starchy vegetables
corn, peas, potatoes, squash
Examples of non-starchy vegetables
asparagus, broccoli, carrots, green beans
Milk
-a source of carbohydrates and protein
-also has calcium and vitamin D
What is the most calorie dense nutrient?
Fat - the fuel that supplies energy, cushions organs, insulates, protects
Trans Fats
-not good, best avoided
-snack foods, margarines and lards
Saturated Fats
-not as bed, best in small quantities
-animal fat products ie. cream cheese
Unsaturated Fats
-best choice
-ie. avocado, nuts, olive oil
Meat has which types of fats?
both - saturated and unsaturated fats
Triglycerides
circulate in the blood, are made up of 3 fatty acids and attached to a glycerol
Fatty Acids
chains of carbon and hydrogen atoms with an acid group on one end and a methyl group on the other
Cholesterol
a sterol, not a triglyceride, causes atherosclerosis
High-density Lipoproteins (HDL)
-lower blood cholesterol levels and reduce the risk of heart attack
-ie. olive oil, beans, lean meats
Low-density Lipoproteins (LDL)
-contributes to increased cholesterol and plaque build up in arteries
-ie. red meats, egg yolks, butter
Keep LDL ____ and HDL _____
low; high
What is positive nitrogen balance used for?
-growth
-normal pregnancy
-wound healing
-muscle mass and vital organ maintenance
What does negative nitrogen balance occur?
-severe infection
-burns
-large wounds
-starvation
-trauma
What are proteins used for?
body tissue growth, maintenance, repair
Essential Amino Acids
those that the body cannot synthesize but must be provided in the diet
Nonessential Amino Acids
can be synthesized by the body
What determines protein quality?
the balance of essential amino acids
Incomplete Proteins
-lack a sufficient quantity of 1+ amino acids
-cereals and vegetables
Complete Protein
-contains all 9 essential amino acids to support growth and maintain nitrogen balance
-chicken, fish, cheese
What is another name for complete proteins?
high quality proteins
Complementary Proteins
pairs of incomplete proteins that when combines supply the protein amount by complete proteins
Vitamins
organic substances essential to normal metabolism
Where are fat-soluble vitamins stored?
in body fat
What are some fat-soluble vitamins?
A, D, E, K
Hypervitaminosis
megadose of supplemental vitamins
Are water-soluble vitamins stored in the body?
no
What are the water-soluble vitamins?
C and B
Why is vitamin D so important?
-protects from diseases like rickets and cancer
-associated with MS
-reduces osteoporosis risk
Minerals
organic elements essential as catalysts in biochemical reactions
Calcium
-absorption decreases with age and can lead to osteoporosis
Osteoporosis
brittle bones
Menopause
leading role in calcium loss
What increases calcium absorption?
binding to vitamin D
Iron
an essential nutrient that regulates cell growth
Where is iron stored?
liver, spleen, intestinal mucosa, bone marrow
What dietary factors decrease iron absorption?
-rice, beans, whole grains
-tea
-coffee
-red wine
What are some side effects of iron supplements?
-black feces
-constipation
What does too much sodium in the body lead to?
-high BP
-stoke risk
-heart disease
-kidney disease
-osteoporosis
-stomach cancer
What are some examples of high sodium foods?
-soy sauce
-pasta sauce
-bread
-baked goods
-soup
-cheese
-frozen meals
Nursing Interventions
-weigh daily
-dietician
-daily calorie counts
-encourage family to bring food
-encourage water intake
Islamic Dietary Restricitons
-pork, alcohol, caffeine, margarines (animal fats)
-ramadan fasting: sunrise to sunset for 1 month
-ritualized animal slaughter for meat ingestion
Hinduism Dietary Restrictions
-all meats, alcohol, onions, garlic
Judaism Dietary Restrictions
-pork, shellfish, rare meats, blood
-Kosher food preparation methods (don’t mix meat and dairy)
-Yom Kippur - 24 hours of fasting
-Passover - no leavened bread
-Sabbath - no cooking
Mormon Dietary Restrictions
-alcohol, tobacco, caffeine
