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Pharmacist Provided Care I > Nutrition Info > Flashcards

Nutrition Info Flashcards

1
Q

MyPlate: How much of your plate should be filled with fruits and veggies?

A

1/2 of your plate

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2
Q

MyPlate: How much of your grains should be whole grains?

A

1/2 of your whole grains (more brown and less white)

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3
Q

MyPlate: What type of milk should be drank?

A
  • low fat

* skim milk

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4
Q

MyPlate: What type of protein should you choose?

A
  • lean proteins

* the less legs the better

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5
Q

MyPlate: What do fruits and veggies give us for nutrition?

A
  • provide vitamins and minerals
  • full of fiber
  • help whole body
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6
Q

MyPlate: What do grains give us for nutrition?

A

*main source of energy for the body and brain

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7
Q

MyPlate: What does protein give us for nutrition?

A
  • building blocks of life

* important for muscles, hair, skin, and internal organs

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8
Q

MyPlate: What does dairy give us for nutrition?

A
  • great source of calcium and protein
  • important for healthy bones and teeth
  • choose low fat or fat free
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9
Q

Secret Code: What is the secret code?

A
  • 5 or more fruits & veggies (5 times a day)
  • 2 hours or less recreational screen time
  • 1 hour or more of physical activity
  • 0 sugary drinks, more water, and low fat milk
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10
Q

Secret Code: What is the difference between fruits and vegetables?

A

Fruits have seeds and vegetables do not.

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11
Q

Secret Code: What is a vegetable?

A
  • edible portion of a plant

* usually grouped according to the portion of the plant that is eaten (leaves, stem, roots, tubers, bulbs, and flowers)

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12
Q

Secret Code: What is a fruit?

A
  • the mature ovary of a plant

* some examples are tomatoes, squash, peppers, eggplants, and peas

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13
Q

Secret Code: What is a serving size of fruits and vegetables equal to in size?

A
  • 1 baseball
  • 1 cup of raw salad greens
  • 1/2 cup cooked vegetables
  • 1 medium fruit
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14
Q

Secret Code: What benefits do we get from RED fruits and vegetables?

A
  • rich in antioxidants

* tomatoes have lycopene that fight against cancer

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15
Q

Secret Code: What benefits do we get from ORANGE fruits and vegetables?

A
  • have carotenes that convert to Vitamin A

* good for the eyes

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16
Q

Secret Code: What benefits do we get from GREEN fruits and vegetables?

A

*antioxidants that attack molecules and free radicals that can damage the cells

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17
Q

Secret Code: What benefits do we get from PURPLE fruits and vegetables?

A

Abundant in powerful antioxidants to protect the body from disease

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18
Q

Secret Code: What benefits do we get from WHITE fruits and vegetables?

A

Contain phytonutrients that fight against bacteria, viruses, and cancer

19
Q

Secret Code: How much sugar is in one can of soda?

A

10 teaspoonfuls

One soda a day for a week would be 70 teaspoonfuls.

20
Q

Tasting Party: When speaking to the public, what should we keep in mind?

A
  • make it as simple as possible
  • avoid using scientific words
  • make it acheiveable–don’t expect huge changes in patients overnight
  • try for one small goal
  • don’t say “you can never eat ____”
21
Q

Tasting Party: How many people have hypertension?

A

65 million (1 in 3 adults)

22
Q

Tasting Party: How many deaths are caused by hypertension?

A

277,000 deaths per year

23
Q

Tasting Party: What is the main cause hypertension?

A

Over 90% of all cases is caused by lifestyle factors like diet, inactivity, and smoking.

24
Q

Tasting Party: What is DASH?

A

It is a dietary approach to stopping hypertension.

  • decrease sodium in the diet (less than 2300mg per day)
  • increase potassium, calcium, and magnesium in diet
25
Q

Tasting Party: What foods are rich in potassium, calcium, and magnesium?

A
  • potassium: potatoes, bananas, oranges, apricots, tomatoes
  • calcium: dairy, dark leafy greens, sardines, soybeans
  • magnesium: nuts, seeds, dark leafy greens, whole grains, avocado
26
Q

Tasting Party: Processed foods are usually high in what?

A

Sodium

27
Q

Tasting Party: What is included in a 30 to 60 second nutrition counseling session on hypertension?

A
  • eat more fresh fruits and vegetables
  • eat less canned and processed foods
  • don’t add salt to foods
  • use Mrs. Dash seasoning
  • exercise
28
Q

Tasting Party: What is type I diabetes caused by?

A

The pancreas can’t make insulin and is genetic

29
Q

Tasting Party: What is type II diabetes?

A

Pancreas still makes insulin but either the body can’t make enough or cells become resistant to insulin–happens from lifestyle (90% of all cases)

30
Q

Tasting Party: What are the risk factors for diabetes?

A
  • overweight
  • poor nutrition
  • don’t exercise
  • hypertension
  • high cholesterol
31
Q

Tasting Party: How should a diabetic handle carbs?

A
  • still need to eat them
  • eat a consistent amount of carbs throughout the day
  • don’t drop below 130g of carbs
32
Q

Tasting Party: What dietary suggestions should a type II diabetic follow?

A
  • eat plenty of fiber (slows down digestion and has less impact on blood sugar)
  • base the diet around fruits, vegetables, lean proteins, whole grains, legumes, lentils, and beans
33
Q

Tasting Party: What information should a 30 to 60 second nutrition counseling session contain?

A
  • lose weight
  • eat more fruits and veggies
  • limit sodas and sugary drinks
  • limit white grains
  • eat whole grains
  • don’t skip meals, especially breakfast
34
Q

Tasting Party: What are the optimum levels for cholesterol?

A
  • total cholesterol: less than 200mg/dL
  • LDL: less than 100mg/dL
  • HDL: more than 60mg/dL
  • triglycerides: less than 150 mg/dL

***Most important number for cholesterol is the LDL:HDL ratio of 3:5:1 or less

35
Q

Tasting Party: What are some ways to lower your LDL?

A
  • eat more soluble fiber (oatmeal, beans bran, fruits, vegetables)
  • soluble fiber binds to bile in the GI tract which is excreted from the body
  • body uses cholesterol to make more bile, so cholesterol levels decrease
  • limit saturated fats (fried foods, full fat dairy, animal meats)
  • limit trans fat (packaged foods and hydrogenated)
36
Q

Tasting Party: How does soluble fiber lower cholesterol?

A
  1. Soluble fiber binds with bile
  2. Bile can’t be reabsorbed, so bile is lost from the body
  3. Body uses cholesterol to create more bile, so cholesterol decreases
37
Q

Tasting Party: What has been found to have very little impact on blood cholesterol?

A
  • dietary cholesterol has very little effect on blood cholesterol
  • when you eat cholesterol, your body adapts by producing less cholesterol
38
Q

Tasting Party: What does increase cholesterol?

A
  • the body makes its own cholesterol

* saturated and trans fat in foods is what increases blood cholesterol

39
Q

Tasting Party: How do you increase good cholesterol?

A
  • exercise
  • stop smoking
  • eat healthy fats (fish, nuts, walnuts, flax, olive oil)
  • drink in moderation
40
Q

Tasting Party: What is considered drinking in moderation?

A
  • 1 drink per day for women

* 2 drinks per day for men

41
Q

Tasting Party: What information should be included in a 30 to 60 second counseling session about high cholesterol?

A
  • eat more fruits and vegetables
  • eat oatmeal for breakfast (add fruit on top)
  • limit fried food
  • snack on nuts
  • exercise
  • lose weight
42
Q

Tasting Party: What has the largest impact on triglyceride levels?

A
  • alcohol

* refined carbohydrates

43
Q

Tasting Party: What are the risk factors for high triglycerides?

A
  • obesity
  • poorly controlled diabetes
  • trans fats
  • saturated fats
44
Q

Tasting Party: What dietary strategies can you take to lower triglycerides?

A
  • limit refined carbs (sugar, white grains)
  • eat more whole grains
  • limit alcohol
  • exercise
  • lose weight if over weight

Pharmacist Provided Care I (8 decks)

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