Week 21- Wellness and wellbeing concepts Flashcards
Why Are Nutrition and Weight Status Important
● Diet and body weight are related to health status
● Good nutrition is important to the growth and development of children
● A healthy diet helps Americans reduce their risks for many health conditions, including:
○ Overweight and obesity, malnutrition
○ Iron-deficiency anemia
○ Heart disease, High blood pressure
○ Dyslipidemia (poor lipid profiles)
○ Type 2 diabetes
○ Osteoporosis
○ Oral disease
○ Constipation, Diverticular disease, Some cancers
○ Experience complications during pregnancy (women)
○ Death at an earlier age
Unprocessed, whole foods include:
● Vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs, and milk
● Research has linked carb consumption to
inflammation, insulin resistance, and obesity.
● Whole grains, in contrast, reduce inflammation, and
promote gut health
Processed foods:
● Linked to inflammation and increased risk of heart disease
● Even if unhealthy ingredients are not added they still lack many benefits provided by whole foods
Lean proteins
Animal/seafood-based proteins: lean turkey, lean
chicken, lean ground beef, salmon, tuna, pork-loin,
liver, low-fat milk, plain yogurt, cottage cheese, eggs
● Plant-based proteins: beans and legumes, tofu,
● The protein for an adult is 50 grams/day. Individual calorie and protein needs are based on your age, weight, height, sex, and activity level
● Builds muscle, regulate many body processes, promotes fullness, may help in managing your weight
● https://www.healthline.com/nutrition/lean-protein-foods
Fiber Benefits
Fiber: Structural part of plant foods: fruits, vegetables, and grains that our bodies cannot break down Benefits: ● Lowers cholesterol ● Better regulates blood sugar ● Weight control ● May prevent intestinal cancer ● Reduce constipation
Fiber - Soluble & Insoluble
Soluble
○ Dissolves in water forms gummy/gel
○ Slows the passage of food down in stomach and
intestines
Example: dried beans, oats, barley, bananas, potatoes,
and soft parts of apples, pears
Insoluble
○ Referred to as “roughage”, does not dissolve in
water; it holds onto water
○ Produces softer, bulkier stools to produce regular
bowel movements
Example: whole bran, whole grain products, nuts, corn,
carrots, grapes, berries, and peels of apples and pears
Fiber Recommendations
Consume about 25-35 grams of total fiber per day
○ 10-15 grams from soluble fiber or 14g of fiber per
1,000 calories
● Accomplished by choosing (based on a 2,000 calorie/day
pattern):
○ 6 ounces of grains (3 or more ounces from whole
grains)
○ 2½ cups of vegetables
○ 2 cups of fruit per day
● As we age, fiber requirements decrease
○ For those over the age of 70, the recommendation
for women is 21 grams and for men 30 grams of total
fiber per day.
Adding fiber to diet
Add fiber to your diet slowly. Too much fiber all at once may cause
cramping, bloating, and constipation
● When adding fiber to your diet, be sure to drink adequate fluids (at
least 64 ounces or 8 cups per day) to prevent constipation
● Choose products that have a whole grain listed as the first ingredient,
not enriched flour. Whole wheat flour is a whole grain–wheat flour is not
● Choose whole grain bread with 2-4 grams of dietary fiber per slice
● Choose cereals with at least 5 grams of dietary fiber per serving
● Choose raw fruits and vegetables in place of juice, and eat the skins
● Try alternative fiber choices such as whole buckwheat, whole wheat
couscous, quinoa, bulgur, wheat germ, chia seeds, hemp seeds,
lentil pasta, and edamame pasta
● Popcorn is a whole grain. Serve it low-fat without butter for a healthier
snack choice.
● Sprinkle bran in soups, cereals, baked products, spaghetti sauce,
ground meat, and casseroles. Bran also mixes well with orange juice.
● Use dried peas, beans, and legumes in main dishes, salads, or side
dishes such as rice or pasta.
● Add dried fruit to yogurt, cereal, rice, and muffins
● Try brown rice and whole-grain pasta
Healthy Fats
Healthy Fats include: Avocado, coconut oil, olive oil, raw almonds, raw walnuts, pumpkin seeds, chia seeds, hemp seeds, flax seeds, almond milk, coconut milk, dark chocolate
● Monounsaturated ex olive oil, nuts (lowers LDL)
● Polyunsaturated, ex fish (reduce inflammation)
● Omega-3 fatty acids also help decrease triglycerides,
reduce blood clotting, and lower the risk of stroke and
heart failure.
● Healthy fats provide integrity to the cell wall,
promote the body’s use of essential fatty acids,
enhance the immune system, protect the liver and
contribute to strong bones
Daily Recommended Intake (DRI):
● about 44-77 grams of fat if you eat 2,000 calories
per day
● Healthy adults should eat between 20% and 35% of
their calories from fats, According to the Academy
of Nutrition and Dietetics
● Keep in mind that one tablespoon of olive oil is equal
to 10% of the daily calories in a typical, 1 200-calorie
per day weight-loss diet
Harvard healthy plate (what is dif from myplate.gov)
Staying active and healthy eating is the secret to weight
● Drink water, tea, coffee, limit dairy 1-2
glasses per day, 1 small glass of 100% juice
● Healthy oils, canola, and olive for salad/cooking
Americans don’t consume enough healthy fat!
● Fruits beneath vegetables need more veggies
● Avoid potatoes and starches
Americans are deficient in vegetable consumption!
● Choose fish, poultry, beans, or nuts, limit red meat,
● Whole grains, limit refined grains
My plate
● Does not tell consumers that whole grains are better for health
● The protein section could be filled with a hamburger or hot dog; it offers no indication that some high protein foods are healthier than others
● Does not distinguish between potatoes and other vegetables
● Puts fruit on top of vegetables, though it
does show a smaller portion of fruit than vegetables.
● No mention of fat mentioned on fat
● Recommends dairy at every meal
● MyPlate says nothing about sugary drinks or juice.
Mediterranean Diet
●Confirmed to help prevent heart disease and stroke
●Plant-based foods, such as whole grains,
vegetables, legumes, fruits, nuts, seeds, herbs and
● Eat fish twice a week
● Olive oil is the main source of added fat
● Dairy and poultry are included in moderation
● Red meat and sweets only occasionally
Diabetes Diet
● A diabetes diet is the best eating plan for almost everyone
● A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories
● Key elements are fruits, vegetables, and whole grains
● Canola, olive, and peanut oil
● LIMIT coconut and Palm oil
DASH Diet
DASH - Dietary Approach to Stop Hypertension
● Requires no special foods and instead provides daily
and weekly nutritional goals
● This plan recommends:
○ Eating vegetables, fruits, and whole grains fish,
poultry, beans, nuts, and vegetable oils
● Increasing Daily Potassiumof 4,700 mg to enhance the effects of reducing sodium on blood pressure
● Control Sodium Levels
When following the DASH eating plan, it is important
to choose foods that are:
○ Low in saturated and trans fats
○ Rich in potassium, calcium, magnesium, fiber,
and protein
○ Lower in sodium (1500 mg vs 2300 mg lowers
BP further)
Anti-Inflammatory Diet
● Know your portion sizes
● Read Labels
● Rainbow of colors in food choices
● Foods included in the anti-inflammatory diet:
Tomatoes, olive oil, green leafy vegetables, such
as spinach, kale, and collards, nuts like almonds
and walnuts, fatty fish like salmon, mackerel,
tuna, and sardines, fruits such as strawberries,
blueberries, cherries, and oranges
● Foods that produce inflammation: refined
carbs, french fries, soda, red meat, margarine
● Many major diseases that plague us have
been linked to chronic inflammation
(including cancer, heart disease, diabetes,
arthritis, depression, and Alzheimer’s)
