Nutrition and Weight Management Flashcards
Outline 3 points of NHS Healthy Living Guidance
- Eating a healthy, balanced diet is an important part of maintaining good
health, and can help you feel your best - Eating the right foods, in the right proportions, is key to achieving and
maintaining a healthy body weight - In addition to eating well, adults should do some type of physical
activity every day
Outline the eatwell guide
- Eat at least 5 portions of a variety of fruit and
vegetables every day - Base meals on higher fibre starchy foods like
potatoes, bread, rice or pasta - Have some dairy or dairy alternatives (such as soya
drinks) - Eat some beans, pulses, fish, eggs, meat and other
protein - Choose unsaturated oils and spreads and eat them
in small amounts - Drink plenty of fluids
Outline physical activity guidelines for adults aged 19-64
- Aim to be physically active every day.
- Do strengthening activities that work all the major muscles (legs, hips,
back) on at least 2 days a week - Do at least 150 minutes of moderate intensity activity a week or 75
minutes of vigorous intensity activity a week - Reduce time spent sitting or lying down and break up long periods of
not moving with some activity
Outline weight management - BMI
The Body Mass Index is a measure that uses your height and weight to
work out if your weight is healthy.
For most adults, an ideal BMI is in the 18.5 to 24.9 range.
Below 18.5 = underweight
18.5 โ 24.9 = healthy weight range
25 - 29.9 = overweight range
30 โ 39.9 = obese range
Outline the equation for BMI
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Outline BMI concerns
- It may overestimate body fat in athletes and others who have a
muscular build. - It may underestimate body fat in older persons and others who have
lost muscle. - Waist circumference is often used as an indicator of health in
conjunction with BMI as visceral fat is a growing concern.
Outline weight loss as part of weight management
There are no quick fixes when it comes to losing weight
Research on obesity is increasingly finding out why weight loss is so
difficult
Two key activities which can help achieve a healthy weight are
1. Increasing activity
2. Improving diet
Outline more points of weight loss as part of weight management
- Dietary changes should involve changing food choices rather than
Fad diets which should not be recommended - Activity levels should be increased in both duration and frequency
- Patients should be encouraged to opt for forms of exercise that they
find enjoyable and convenient and achievable - Weight loss support groups available online or within local meetings
may be recommended for their support and encouragement value
Outline 1 treatment option for weight loss and include dose
- The only medicine which is licensed as a weight loss aid is Orlistat
- Used by people with a BMI of 28 or higher
- For example, Orlos 60mg capsules
Take ONE capsule up to three times a day
before, during or up to one hour after each
main meal - If a meal is missed, the dose should not be taken
Outline concers with weight management
- Orlistat is not significantly better than a combination of diet and exercise
- People wanting to lose weight are sometimes convinced by the hype
surrounding products that have no evidence - A range of expensive weight loss and โdetoxโ products are available and
often freely sold in pharmacies despite a lack of evidence - Stocking these products in a pharmacy gives them an โair of respectabilityโ
and pharmacists need to provide appropriate advice
Outline weight gain and malnutrition as part of weight management
- Important to give appropriate advice to patients who have
a BMI under 18.5 and are classified as underweight - These patients are at an increased risk of health problems such as:
- Osteoporosis
- Anemia
- Fertility issues
Outline more points of weight gain and malnutrition as part of weight management
- It is important to work out why someone is underweight in the first
place โ if they have lost weight without trying to do so they may have a
condition such as: - Overactive thyroid gland
- Digestive disorders (e.g. coeliac disease)
- If they have lost weight intentionally and donโt grasp that they have
gone too far, this could indicate an eating disorder
Outline advuce for Weight gain and malnutrition
Pharmacy teams should provide advice on sensible and healthy
ways of gaining weight, for example:
* Regularly eating more foods that are high in nutrients and energy
* Taking multivitamins and mineral supplements
Outline vitamins, minerals and supplements
- The following patient groups should be encouraged to take
supplements: - Elderly
- Patients with chronic illness
- Patients recovering from illness/injury
- Pregnant women
- Those who do not eat a balanced diet
- Alcohol and smoking can also affect the absorption of minerals and
vitamins
Outline more information on vitamins, minerals and supplements
- There are two types of vitamins; fat-soluble and water-soluble
- Fat-soluble vitamins
stored in the liver and fatty tissues until they are needed
Overdose from supplementation a bigger risk - Water-soluble vitamins
not stored in the body โ any excess amounts are taken away from the
body in urine so taking large doses is a waste of time and money
Outline Vitamin A as a fat soluble vitamin
- Vitamin A also known as retinol or beta carotene
- Daily reference intake 700mcg / day for men and 600mcg/day for
women - Can be found in a range of vegetables meat and dairy produce
- Deficiency in UK rare but can cause blindness
Outline Vitamin D as a fat soluble vitamin
- Vitamin D also known as calciferol
- Daily reference intake 10mcg /day for everyone at all ages over 1
- Can be found in dairy produce and from sunlight
- Deficiency and low levels a widespread problem in UK due to light
levels and is worse in winter - Deficiency may lead to rickets, bone fractures and tooth decay
Outline Vitamin E as a fat soluble vitamin
- Vitamin E also known as Tocopherol
- Daily reference intake differs depending on sources but anywhere
from 3-15mg/day with many stating 12mg - Can be found in a range of meat and vegetable sources
- Deficiency in UK is rare but can lead to neurological problems
- Overdose is also unlikely in a normal diet
Outline Vitamin K as a fat soluble vitamin
- Vitamin K also known as Phylloquinone or phytomenadione from dietary
sources or menaquinones when produced by gut bacteria - Daily reference intake around 75mcg for men and women but can be
weight dependent - Can be found in leafy vegetables
- Deficiency is rare and usually down to malabsorption syndromes
- Overdose is also unlikely on a normal diet
Outline vitamin C as a water soluble vitamin
*Vitamin C also known as ascorbic acid
*Daily reference intake around 40mg/day for adults
* Can be found in fruits and vegetables
*Deficiency many take months to become apparent
*Overdose unlikely but may get effects from excessive doses
Outline Vitamin B as a water soluble vitamin
*Group of 8 vitamins
*Deficiency in the UK is rare except for vitamin B12
*Available from a range of food sources
* Toxicity is also rare
*Vitamin B12 deficiency leads to a condition called pernicious anaemia
and can lead to peripheral nerve damage
Outline other information on vitamins, mineral and supplements
- Minerals are nutrients that the body needs
- We canโt make them ourselves, so we need to get them from the food
we eat
โEssential mineralsโ include: calcium, sodium, magnesium,
phosphorous, potassium and iron
โTrace element mineralsโ include: copper, fluoride, iodine, manganese,
selenium and zinc
