Flashcards in Nutritional Counseling Deck (13)
Recommendations for healthy eating
-limit refined grains
-limit solid fats, sugars, and sodium
-consume alcohol in moderation (1drink women, 2drink men/day)
-consume more K+, dietary fiber, calcium, and vit. D
-lean meats and poultry
-eggs,beans, nuts, seeds
Why is it important to consume nutrient dense foods?
- complex carbs, fiber, & protein provide stable blood sugar and extended feelings of fullness.
Recommended time of exercise for adults
to decrease risk of chronic disease---> 30minutes of moderate intensity most days of week
to manage weight---> 60minutes moderate intensity most days of the week
to lose weight---> 60-90mins of moderate intensity exercise daily.
Guidelines on fat for adults
keep trans fatty acids low
10% should be sat'd fats
20-35% of energy should come from fat
Types of fat and where they come from
Sat'd-animal fat, milk,eggs, meat,butter, cheese
Mono sat'd: olive oil
Polyunsaturated: omega 6 (vegetable oil) & omega 3 (fish oils)
Trans: margarine, baked goods, snack chips, imitation cheese, processed foods.
Etiology of weight loss
-Inadequate intake: depression, lack of funds, GI problems,chronic illness
-Excess requrements: increased metabolic demands, thryoid abnormalities (hyperthyroidism), excessive excercise (anorexia)
Evaluation of weight loss
Etiologies of weight gain
-decreased metabolism: aging, thyroid problems(hypothyroidism), menopause, sedentary lifesstyle
-Fluid retention: heart failure, liver failure/cancer, ovarian cancer(metastases in abd and secret fluid)
Evaluation of weight gain
-CBC, CMP (elevated LFT, decreased albumin?), low TSH
morbidly obese: >30
I cup- fist
3oz-deck of cards
1/4cup- golf ball
1.5 oz- 6 dice
1tsp- tip of thumb
Amount of physical activity for children
60mins each day!
limit screen time