Key Concepts Chapter 1 Living a Healthy Lifestyle

EXAM 1 NUTRITION ROKS Chapter 1: Living a Healthy Lifestyle Key concepts to review: 1. What are health and wellness?  ● ● ● ● Health: the absence of disease or illness, merges and balances 6 physical and psychological dimension of health, physical, intellectual, emotional, social, spiritual and environmental. Wellness: lifestyle (pattern of behaviors) that enhances level of health. Pasteurization and sanitation have reduced risk of foodborne and environmental hazards. Rene Dubos (1968) Definition of Health ○ “Health is quality of life involving social, emotional, mental, spiritual, and biologic fitness on the part of the individual, which results from adaptations to the environment.” 6 Dimensions of Health ○ Physical Health: efficient body functioning, maintaining immunity to disease and meet energy requirements ○ Intellectual Health: use of intellectual abilities to learn and adapt to environment ○ Emotional Health: ability to control emotions, express or suppress emotions appropriately. ○ Social Health: interactions and relationships with other and sustaining relationship with people. ○ Spiritual Health: cultural beliefs about the purpose of life, give purpose to human existence. ○ Environmental Health: external factors that impact living and work setting, like ethnicity, education, income, and occupation. 2. Healthy People 2020: What is its vision and mission? ● ● Vision: a society in which all people live long, healthy lives. Mission/Overarching Goals: ○ Attain high quality, longer lives free of preventable disease, disability, injury, and premature death. ○ Achieve health equity, eliminate disparities and improve the health of all groups. ○ Create social and physical environments that promote good health for all. ○ Promote quality of life, healthy development and healthy behaviors across all life changes. 3. What is health literacy? ● Health Literacy: being able to receive and comprehend basic health concepts, such as nutrition and applying them to our own health decision. ● ● ● ● Health literacy develops through education on topics related to health promotion and illness. Education Process of Health Literacy ○ Formal Education: purposely planned for implementation in a school setting. ○ Non-formal Education: organized teaching and learning events in hospitals, clinics, and community centers. ○ Informal Education: variety of educational experiences that occur through daily activities, like watching TV, reading newspapers and magazines, browsing the internet or conversing with other people. Health Context: takes into account the influence of culture, social, and individual factors with developing health literacy. ○ Cultural factors: ethnicity, religion, race ○ Social factors: setting that members receive support or lack of support for health promoting behaviors ○ Individual factors: choices we make on willingness to acquire then apply health knowledge. Health Literacy Actualization: being able to use acquired health knowledge and skills. 4. Name and define the multidimensional aspects of health. ● 6 Dimensions of Health ○ Physical Health: efficient body functioning, maintaining immunity to disease and meet energy requirements ○ Intellectual Health: use of intellectual abilities to learn and adapt to environment ○ Emotional Health: ability to control emotions, express or suppress emotions appropriately. ○ Social Health: interactions and relationships with other and sustaining relationship with people. ○ Spiritual Health: cultural beliefs about the purpose of life, give purpose to human existence. ○ Environmental Health: external factors that impact living and work setting, like ethnicity, education, income, and occupation. 5. What are the 6 nutrient categories? ● ● ● ● ● ● ● Nutrition: how essential nutrients are processed and used by the body. Carbohydrates Proteins Lipids (fats) Vitamins Minerals water 6. What are essential nutrients and what are their functions? ● ● Essential Nutrients: essential because we can make some of it, but not enough so we get the rest through food. ○ Carbohydrates: provide energy, help regulate body processes ■ Source: glucose ○ Proteins: provide energy, help regulate body processes, help aid growth and repair of body tissue. ■ Source: amino acids ○ Lipids (fats): provide energy, help regulate body processes, help aid growth and repair of body tissue ■ Source: linoleic acid, linolenic acid ○ Vitamins: provides energy, but as indirect role as catalyst for body’s use of energy nutrients, help regulate body processes. ■ Source: Fat soluble vitamins (vitamin A, D, E, & K). Water soluble vitamins (vitamin all Bs & C) ○ Minerals: provides energy, but as indirect role as catalyst for body’s use of energy nutrients, help regulate body processes, help aid growth and repair of body tissue ○ Water: help regulate body processes, help aid growth and repair of body tissue. Non-essential nutrients: made natural in body but also be absorbed from certain foods. Nutrition Facts Label.pdf (Links to an external site.)Links to an external site. Water a Vital Nutrient.pdf (Links to an external site.)Links to an external site. 7. Nurses promote and increase the level of health for individuals, families, groups, and communities through the use of knowledge, different techniques and through community support. How do they do this? ● ● ● Through health promotion. Health Promotion: what we do to increase the level of healthy individuals, families, groups and communities. As nurses we do this through the use of: ○ Knowledge ○ Different techniques ○ Enlisting support of community. 8. What are primary, secondary, and tertiary disease prevention behaviors and examples of each? ● Primary Prevention: initial treatment for prevention of a disease. Focus on promotion. ○ Ex: immunization, low fat diet, high fiber (plant based) eating style. ● ● Secondary Prevention: early detection to try and decrease or halt the progression of disease. So already has been diagnosed. ○ Ex. reducing sodium intake for a patient who has hypertension. Tertiary Prevention: already have disorder, but you want to minimize the effects of potential complications or assist with restoration of health. ○ Ex. receiving chemotherapy for cancer may have side effects of nausea and loss of appetite, so a diet plan should include a diet that should have the patient wellnourished as possible to aid the healing process. 9. What do the five health literacy factors refer to: Health literacy actualization, Individual factors, Social factors, Support factors, and Cultural considerations? ● ● ● ● ● Health Literacy Actualization: being able to use acquired health knowledge and skills. Cultural factors: ethnicity, religion, race Social factors: setting that members receive support or lack of support for health promoting behaviors Individual factors: choices we make on willingness to acquire then apply health knowledge. Support factors: health system, what help is out there? 10. What are the kilocalorie values of carbohydrates, proteins, lipids, and alcohol? If lipids burn more kilocalories, why aren’t they better for us to eat than proteins or carbs? NUTRIENT ● ● ● KCAL VALUE PER GRAM Carbohydrates 4 Protein 4 Lipids (fats) 9 Alcohol 7 Kilocalories (kcal): is the energy released from foods measured in kcal or calories. Alcohol provides energy but it’s not considered a nutrient because the body does not need it. When alcohol is consumed in excess the body treats it as a toxin. Moderate usage of alcohol can be beneficial for heart disease which is 2 servings or fewer per day for men and one serving for women. 1 serving of alcohol equals 12-ounce beer, 5-ounce wine, or 1.5 ounces of 80-proof spirits. Essential fatty acids are the fat-soluble vitamins A, D, E & K. 11. What are simple and complex carbs and what is the difference? ● ● ● ● Simple Carbs: sugars, found in fruits, milk and sweeteners Complex Carbs: starches and most fibers found in cereals, grains, fruits, and vegetables. Fiber does not break down to units of glucose but is important for digestion and absorption. Glucose: most efficient form of energy for body. 12. Name the most efficient form of energy for the brain. ● Glucose 13. Proteins are composed of 20 of these and 9 of them are essential. ● ● ● Proteins: provides energy and play a role in bone and muscle structure, enzymes, hormones, blood, the immune system, and cell membranes. Consumption of excess protein leads to protein breakdown into amino acids that become E or further breakdown to be stored as fat or excreted thru the kidneys in urine. 20 Amino Acids (9 Essential Amino Acids are bolded) ○ alanine - ala - A ○ arginine - arg - R ○ asparagine - asn - N ○ aspartic acid - asp - D ○ cysteine - cys - C ○ glutamine - gln - Q ○ glutamic acid - glu - E ○ glycine - gly - G ○ histidine - his - H ○ isoleucine - ile - I ○ leucine - leu - L ○ lysine - lys - K ○ methionine - met - M ○ phenylalanine - phe - F ○ proline - pro - P ○ serine - ser - S ○ threonine - thr - T ○ tryptophan - trp - W ○ tyrosine - tyr - Y ○ valine - val - V 14. What are phospholipids and while too much phospholipids in the diet can lead to coronary artery disease, these have several important functions which include: ● Phospholipids is a form of fat containing phosphate. ● Function: fats are the densest form of energy, plays role in functioning of components of all cell structures, production of hormones, and providing padding to protect body organs. 15. What are fat soluble vitamins? ● Vitamins A, D, E & K 16. What are water soluble vitamins? ● Vitamins Bs & C 17. How many essential minerals are there? ● There are 16 essential minerals, divided into two categories, ○ Major minerals (in bold) ○ Trace minerals (italicized & underlined) ● 16 Essential Minerals ○ calcium ○ phosphorus ○ potassium ○ sodium ○ chloride ○ Magnesium ○ sulfur ○ iron, ○ zinc, ○ copper, ○ manganese, ○ iodine ○ selenium, ○ molybdenum, ○ chromium ○ Fluoride 18. Define DRI’s and the following terms r/t DRI’s: EAR, RDA, AI, and UL ● Dietary Reference Intakes (DRI’s ): set of nutrient standards that you need per day to prevent nutritional deficiency disease. ○ DRI’s combines concerns of deficiency disease with interest of reducing the risk of chronic diet-related disease such as CAD, cancer, and osteoporosis. ○ Takes into account availability of nutrients, food components, and the use of dietary supplements. ● ● ● ● Estimated Average Requirement (EAR): amount of nutrients you need to meet the basic requirements of half the individuals in a specific group that represents the need of the population. ○ Public health nutrition researchers and policymakers use EARs to determine basis for setting the RDA’s. Recommended Dietary Allowance (RDA): level of nutrient intake needed to meet the needs of almost all healthy individuals of a life-stage and gender group. ○ GOAL: supply adequate nutrients to decrease risk of chronic disease. Adequate Intake (AI): estimated level of an average nutrient intake determined by observation/experimentation with a particular group/population that appears to maintain good health. Tolerable Upper Intake Level (UL): level of nutrients that should not be exceeded to prevent adverse health risks. 20. What information is required on a Nutrition fact panel ● ● ● ● ● ● ● Amounts per servings Energy (kcal) Fat Total food energy Food energy from fat Total fat Saturated fat, including trans fat