nutrition Flashcards
what to do with person BMI 25-35 and no co-morbidities?
signpost to tier 2 = winning weigh (learn to lose), give phone number or referral to group or commercial slimming organisation referral
what to do with person greater than 30 BMI and co-morbidities?
refer to tier 3 = specialist weight management service (patient must phone to activate referral)
what is tier 4 of weight management?
bariatric surgery
what are the primary components of food, serving energy to body?
carbohydrate, protein, fats
what are fat types?
saturated = ok (butter, cheese, meats)
trans = bad (deepfried)
unsaturated = good = polyunstaurated (omega 6 - peanut butter and omega 3 - oily fish) & monounsaturated (olive oil and avocado)
what are EFA’?
essential fatty acids = body can’t make
= precursors to various molecules in the body, including vitamins, cofactors, and derivatives
2 categories = omega 3 and omega 6
what are essential fatty acids involved in?
- The immune system
- The central nervous system
- Other physiological processes
what are omega 6 fatty acids?
linoleic acid and arachidonic acid (makes leukotrines)
what are omega 3 fatty acids?
alpha-linoleic acid, eicosapentaenoic acid (polyunstaurated fatty acid), docosahexaenoic acid (polyunsaturated fatty acid)
how many are essential amino acids?
9 are essential and can’t be made in our body (20 in total)
what is the limiting AA?
the amino acid that is missing in a certain food
- a varied diet will include all the amino acids needed
what is the complementary action of proteins?
If a food lacking in an AA is eaten with another food that contains it, then the second food compensates for the first
what are dietary recommendation? why do we need them?
- Standard average amounts of nutrients (and sometimes food groups) required to maintain health.
→To prevent deficiencies, optimize stores and function, minimise risk of disease - allow adequacy of nutrient intakes ofgroups or populations to be assessed
e.g. dietary reference values (should NOT be viewed as recommendations for goals of individuals)
what are the main nutrients in potatoes, bread, rice, pasta and other starchy carbs?
- carb
- fibre
- calcium
-iron
what are the main nutrients in fruit & veg?
- fibre
- vitamin C
- carotene folate
- potassium
- magnesium
what are the main nutrients in beans, pulses, fish, eggs, meat and other proteins?
- protein
- fibre
- B vitamins
- vitamin B12
- iron
-zinc - magnesium
what are the main nutrients in oils spreads?
- energy
- fat
- fatty acids
- vitamins A & D
how do you calculate energy expenditure?
BMR X physical activity level
what is rough requirements of energy? (calories)
roughly 2300-2700 for males depending on age
roughly 1840-2200 for females depending on age
(varies less with age in women until 65+ when decreases)
what % of total energy should you get from what food types?
50% = carbs
no more than 5% = free sugars
no more than 35% = total fat
no more than 11% = saturated fat
what are 4 categories of carbs and examples?
monosaccharides = glucose, fructose, galactose
disaccharides = sucrose, lactose, maltose
oligosaccharides = raffinose, stachyose
polysaccharides = starch, glycogen, cellulose
when should you decrease dietary fibre intake?
- disorders of oesophagus
- acute phase diverticulitis, crohns disease
- bowel obstruction
- diarrhoea or dehydration episodes
- mineral absorption interference
what is recommended dietary fibre?
2-5 year olds = 15
5-11 year olds = 20
11-16 year olds = 25
17+ = 30
what is protein requirements?
0.75g protein per kg bodyweight per day (pregnancy and lactation requires more)
- should increase 1.2-1.5g per kg for older adults
what happens to muscles in old people?
lots of loss of muscle (50%)
why do old people lose muscle?
- Decline in muscle strength
- Lower physical ability (mobility / function)
- Reduction in energy needs
- Lower basal metabolic rate
- Reductions in activity due to sickness / disability
- Skeletal muscle important for glucose disposal, glucose tolerance
- Overweight common (sarcopenic obesity)
when does the demand for nutrients change?
in relation to growth and certain disease status
why is first 1000 days of life critical window to get nutrition right - in what way is it crucial?
quality of mother’s dietary intakes influences fetal growth and development (can be higher susceptibility for NCDs in later life)
