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Module 8: Promoting Healthy Lifestyles

Terms in this set (24)

BMI Calculation:
-Measure of body fat; based on height and weight
-BMI = weight in pounds / height in inches ^2 x 703

BMI Values:
-Underweight: under 18.5
-Normal: 18.5-24.9
-Overweight: 25-29.9
-Class 1 Obesity: 30-34.9
-Class 2 Obesity: 35-39.9
-Extreme obesity: over 40
Waist Measurement:
-Indicator of abdominal fat.
-Research suggests better indicator of health risks (heart disease,Type 2 diabetes)
-Measurement taken while standing, taken at umbilicus, tape must must fit snugly, take measurement after breathing out

Risk increases if:
-Men: over 40 inches
-Women: over 35 inches
Healthy Gut:
-Key Functions: promote healthy flora, allows broken down proteins to pass (nutrient absorption, toxin elimination)
-Linked to overall wellness
-Health conditions: bloating, inflammation, acne, diabetes, poor sleep, decreased overall happiness, obesity
Leaky Gut:
-Partially undigested proteins allowed in
-Gi Distress (constipation, diarrhea, pain bloating, gas)
-Nutrient Malabsorption (weight loss or resistance to; fatty acid, vitamin/ mineral deficiency)
-Immunity affected (frequent colds, flu, seasonal allergies, inflammatory response)
Fermented Foods:
-Foods with live bacterial scultures (promote good gut bacteria)
-Bacteria obtained through fermentation process
-Fermented vegetable, kombucha, kimchi, pickles
Food Labels:
-Serving size: multiply serving size by the number of serving you consume
Fat:
-Average person on a 2,000 calorie diet needs about 60 grams max of fat; aim for 10-30% of your calories
-1600 calorie diet = 16.48 grams of fat per day
-9 kcal/gram in fat

-Provides the protective layers-organs and energy reserve
-Important for brains and nerves
-Used to make our hormones
-No more than 20-30% of total calories
-Limit saturated fats
-Avoid trans fat or hydrogenated fats (palm oil)
-Unsaturated fats: improves cholesterol and insulin sensitivity; look for omega-3 fatty acid (heart disease prevention, vision, brain development in infans, decreased symptoms of arthritis, avocado, nuts, seeds, olices, fatty fish)
Cholesterol:
-No more than 20mg per day
Carbohydrates:
-45-60 grams per meal
-Contains both simple and complex carbs
-4 kcal/gram in carbohydrates

-Major source of energy (45-65% of our daily energy needs)
-Provide glucose-efficient more of energy (easily used by body)
-Keeps CNS functioning
-Stored in major organs and used later on
-Primarily starchy food
-Regulate protein and fat metabolism

Simple Carbohydrates: choose less often, white bread, pasta, rice, regular crackers, white potatoes, soda, juice, candy, sweets, sugar, honey, jelly, jam
Complec Carbohydrates: choose more often, whole grain/wheat, brown rice, whole wheat pasta, starcy vegetables (sweet potato, winter squash, corn, peas), whole milk, quinoa, oats, bran
High Fiber:
-More than 5 g fiber per serving (must also be low-fat)
-Non-digestable carbohydrate
-Plant foods contain some dietary fiber (fruits, legumes, oats, barley)
-Help regulate blood glucose, cholesterol levels

-Soluble: helps with stomach and cholesterol and blood sugar; dissolved in water)
-Insoluble: skin of fruit, good for constipation, lowers colon cancer risk, removes wastes
Counting Carbohydrates:
-15 g of carbohydrate = 1 carb serving
-Divide total grams of carbs by 15
-Example: total carbs = 22
22/15 = 1.47 = 1.5; 8 crackers = 1 1/2 carb choices
Total versus Net Carb:
-Foods total grams of carbohydrates minus grams of fiber
-Example: 10 grams of total carbs; 5 grams of fiber; net carb of 5 grams of fiber
Protein:
-15-30% of total calories; protein needs 0.8 grams of protein/kg to maintain
-1 oz portion meat = 7 grams of protein

Complete: contains all essential amino acids; fish, beef, chicken, poultry, egg, dairy, soy products
Incomplete: lack 1 or more essential amino acides; plant based, grains, fruits, vegetables, nuts, seeds, legumes
Alcohol:
7 kcal/gram
DASH Diet:
-Prevent/improve BP
-Reduce sodium (1500 mg max daily)
-Increase potassium, calcium, and magnesium
-Apricots, bananas, tomatoes, potatoes, low fat dairy products, limit alcohol
Cancer and Nutrition:
-Requires increased protein and calories, with goal of maintaining weight during therapy
-Add calories to recipes: whole milk, milk/cheese, pb, yogurt
-Increase fiber to 28mg a day to decrease risk of colon cancer
-Quit smoking to decrease risk of lung cancer
-Consume polyunsaturated and monosatirated fats (fish and olive oil)
-Avoid heavily processed meats (bacon)
-Vitamin/mineral supplements
Coronary Heart Disease:
-Low fat, cholesterol diet (daily cholesterol less than 200 mg, saturated fat 7% of daily calories
-Red wine, conservative use
-Inrease fiber, complex carbohydrates (decreasing red meat intake)
-Intake of omega 3 (decrease omega 6, fight body's inflammation)
-Monitor caffeine intake (avoid for caridac indicents MI)
-Higher ratios of sodium/potassium = increase heart disease risks
-Lower sodium and potassium
Hyperlipidemia:
-High density lipoportein is good cholesterol
-Low-density lipoprotein is bad cholesterol
-Limit fat intake (emove visible fat from meat, skinless meats, boil, bake, grill, choose low fat option)
-Take a statin
-Increase fiber intake
Heart Failure:
-Reduce sodium intake to 2,000 mg or less
-Limit fluid intake 2 liters or less
-Increase protein intake from the recommended 0.8 g/kg to 1.12 g/kg
-Consider renal function before recommending
Myocardial Infarction:
-Limit caffeine intake
-Heart healthy diet, low fat sugar, high fiber
Diabetes Mellitus:
-Risk factors: older than 45, comorbidity (HTN, hyperlipidemia), black, latino, native american, asian american, pacific islanderm native hawaiin, familial, previous diagnosis of gestational diabetes
Chronic Inflammatory Bowel Disease:
-Low fiber to decrease bowel stimulation
-High protein and high calorie diet
Peptic Ulcer Disease:
-Avoid eating frequent meals or snacks
-Avoid coffee, alcohol, caffeine, NSAIDs
GERD:
-Avoid eating 2 ours before lying down
-Elevate body on pillows
-Avoid tight fitting clothes
-Avoid trigger foods
-Avoid fatty foods, caffeine, chocolate, mint, alcohol
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