Weight & Nutrition

Question 1

no “one size fits all” diet

Answer 1

follow a client-centered approach based on client understanding, needs, & wants
partnership = client new information & habits
considering ethnicity, family history, lifestyle, age, sex, body habits, overall health, and environment

Question 2

basics of a healthy diet x5

Answer 2

whole foods
lean proteins
adequate fiber
healthy fats
fruits and vegetables

Question 3

Healthy People 2020

“Healthful Diet” Includes

Answer 3

variety of nutrient-dense foods
especially whole grains
fruits, vegetables
low-fat or fat-free milk or milk products,
lean meats and other protein sources.

Question 4

Healthy People 2020

“Healthful Diet” Limits

Answer 4

saturated and trans fats
Cholesterol
added sugars
sodium (salt), 
 Alcohol.

Limit caloric intake to meet caloric need

Question 5

Healthy People Stands Out in that it

Answer 5

Nutrient Dense Foods
Limits Alcohol Specifically
Considers Caloric Intake

Question 6

Social Determinants of Diet x7

Answer 6

Knowledge and attitudes
Skills
Social support
Societal and cultural norms
Food and agricultural policies
Food assistance programs
Economic price systems

Question 7

MyPlate Includes

Answer 7

Fruits - Whole, Seasonal, Dried
Veggies 
Grains ½ + whole grains
Vary your protein routine - Meat, Seafood, Nuts & Seeds
Dairy - low-fat or fat-free

Question 8

MyPlate Limits

Answer 8

Sodium - choose fresh, use spices
saturated fats - choose grille, broil, roast, bake
added sugars - choose unsweetened Bevs

Question 9

MyPlate is Different in that it

Answer 9

Includes everything
Most Lenient
Vary Protein Routine
Limits basics - sodium, fat, sugar

Question 10

Harvard Healthy Eating Plate Include

Answer 10

Healthy Oils 
More Veg
Fruit of all Colors
Water/Unsweet 
Whole Grains - 
Choose Fish Poultry Beans Nuts

Question 11

Harvard Healthy Eating Plate Limit

Answer 11

NOT Trans Fat
Limit Processed Grains
NOT red Meat Cheese Bacon Cold Cuts Processed Meats

Question 12

Harvard is Different in that it

Answer 12

Encourages Fish Poultry Beans

Limits ALL processed foods (meat, grains cheese etc)

Question 13

DASH

Answer 13

DASH diet for control your 
blood pressure
LDL-cholesterol
Hypertension
reduced sodium intake - 1,500-2,300mg
Increase Potassium

Question 14

DASH Includes

Answer 14

Vegetables, fruits,
whole grains
fat-free or low-fat dairy products
fish, poultry, beans, nuts, & vegetable oils
Rich in potassium, calcium, magnesium, fiber, and protein

Question 15

DASH Limits

Answer 15

Saturated fat - such as fatty meats, full-fat dairy products, and tropical oils coconut, palm kernel
sugar-sweetened beverages & sweets.
Trans fats
Lower in sodium

Question 16

DASH Heart-Healthy Lifestyle x6

Answer 16

physically active.
healthy weight.
Limit alcohol.
Manage stress.
Quit Smoking
Get plenty of sleep.

Question 17

Shopping with DASH plan

Answer 17

Read food labels
Fresh foods (not processed)

Question 18

Cooking with DASH

Answer 18

Limit adding salt
Use Spices
Rinse Canned Foods

Question 19

Eating Out with DASH

Answer 19

Ask for no added salt or MSG
Limit Salty Foods - bacon, pickles, olives, cheese, cured, smoked meats, soy sauce
Choose Veg as Side Dish instead of Chips/Fries

Question 20

DASH Weight Loss Recommendations

Answer 20

Smaller Portions
Less Meat MORE veg
Sub Low cal foods

Question 21

Diabetes Superfoods x9

Answer 21

Beans
Dark Green Leafy
Citrus
Sweet Potatoes
Berries
Tomatoes
Fish
Nuts
Whole Grains

Question 22

Diabetes Unhealthy Fat x3 & sources

Answer 22

Saturated Fat - SOLID at room temp
Trans Fat - Processed
Cholesterol - Dairy, Egg Yoke

Question 23

Diabetes Healthy Fat x3 & sources

Answer 23

Monounsaturated Fat - Plants
Polyunsaturated Fat - Plant
Omega-3 FISH, Nuts, Soy

Question 24

Diabetes Carbohydrates
What kind
What 2 things are we looking for

Answer 24

Complex Carbs / Starches
Sugars - natural & added
Fiber

Question 25

Glycemic Index

Answer 25

Determined by Fat, Fiber & Sugar

Question 26

Artificial Sweeteners

Answer 26

exception of aspartame artificial sweeteners cannot be broken down by the body
Sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose (blood sugar) than other carbohydrates.

Question 27

Anti-Inflammatory Diet x9

Answer 27

Fish - Omega-3
Fruits & Veg (½ plate)
Nuts & Seeds
Beans
Olive Oil
Onions
Limit Nightshades
Fiber
NO PROCESSED, Salt, Alcohol

Question 28

Foods that cause inflammation x5

Answer 28

refined carbohydrates
French fries and other fried foods
soda / sugar-sweetened beverages
red meat & processed meat 
margarine, shortening, & lard

Question 29

Anti-inflammatory foods x6

Answer 29

tomatoes
olive oil
green leafy vegetables
Nuts
Fatty Fish - salmon, mackerel, tuna, sardines
fruits berries cherries, and oranges

Question 30

Weight Loss Program Should Include x5

Answer 30

Eating
Activity
Counseling/Support/Feedback
Maintenance - accountability/journal
Certified Professional

Question 31

Best Practices for weight loss
# sessions
Rate of Fat Loss

Answer 31

14 Sessions over 6 months by trained staff

5-10% reduction in fat at a time

Question 32

Online Weight Loss Program x5

Answer 32

Organized Weekly Tailored Lessons
Qualified Staff
Tracking Tools
Regular Feedback
Social Support

Question 33

Weight Loss Program Considerations x6
Pros/Cons
Red Flags

Answer 33

Other’s Results
Costs
Risks
Small Print
“Too good to be true”
Speed -1-2 lbs a week

Question 34

Water Helps Your Body x4

Answer 34

Regulate Temp
Lubricate Joints
Protect Spinal Cord
Get Rid of Waste

Question 35

Add Water Considerations x3

Answer 35

Hot Climate
More Active
Illness - Running A Fever, Diarrhea or Vomiting