Weight & Nutrition Flashcards
no “one size fits all” diet
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
basics of a healthy diet x5
whole foods lean proteins adequate fiber healthy fats fruits and vegetables
Healthy People 2020
“Healthful Diet” Includes
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.
Healthy People 2020
“Healthful Diet” Limits
saturated and trans fats Cholesterol added sugars sodium (salt), Alcohol.
Limit caloric intake to meet caloric need
Healthy People Stands Out in that it
Nutrient Dense Foods
Limits Alcohol Specifically
Considers Caloric Intake
Social Determinants of Diet x7
Knowledge and attitudes Skills Social support Societal and cultural norms Food and agricultural policies Food assistance programs Economic price systems
MyPlate Includes
Fruits - Whole, Seasonal, Dried Veggies Grains ½ + whole grains Vary your protein routine - Meat, Seafood, Nuts & Seeds Dairy - low-fat or fat-free
MyPlate Limits
Sodium - choose fresh, use spices
saturated fats - choose grille, broil, roast, bake
added sugars - choose unsweetened Bevs
MyPlate is Different in that it
Includes everything
Most Lenient
Vary Protein Routine
Limits basics - sodium, fat, sugar
Harvard Healthy Eating Plate Include
Healthy Oils More Veg Fruit of all Colors Water/Unsweet Whole Grains - Choose Fish Poultry Beans Nuts
Harvard Healthy Eating Plate Limit
NOT Trans Fat
Limit Processed Grains
NOT red Meat Cheese Bacon Cold Cuts Processed Meats
Harvard is Different in that it
Encourages Fish Poultry Beans
Limits ALL processed foods (meat, grains cheese etc)
DASH
DASH diet for control your blood pressure LDL-cholesterol Hypertension reduced sodium intake - 1,500-2,300mg Increase Potassium
DASH Includes
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
DASH Limits
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
DASH Heart-Healthy Lifestyle x6
physically active. healthy weight. Limit alcohol. Manage stress. Quit Smoking Get plenty of sleep.
Shopping with DASH plan
Read food labels Fresh foods (not processed)
Cooking with DASH
Limit adding salt
Use Spices
Rinse Canned Foods
Eating Out with DASH
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
DASH Weight Loss Recommendations
Smaller Portions
Less Meat MORE veg
Sub Low cal foods
Diabetes Superfoods x9
Beans Dark Green Leafy Citrus Sweet Potatoes Berries Tomatoes Fish Nuts Whole Grains
Diabetes Unhealthy Fat x3 & sources
Saturated Fat - SOLID at room temp
Trans Fat - Processed
Cholesterol - Dairy, Egg Yoke
Diabetes Healthy Fat x3 & sources
Monounsaturated Fat - Plants
Polyunsaturated Fat - Plant
Omega-3 FISH, Nuts, Soy
Diabetes Carbohydrates
What kind
What 2 things are we looking for
Complex Carbs / Starches
Sugars - natural & added
Fiber
