Nutrition

Importance of nutrition assessment

Key to overall health and disease prevention

Causes of weight gain

Excess caloric intake, fluid retention, metabolic disorders

Causes of weight loss

Malignancy, GI disease, depression, malnutrition, endocrine disorders

Common concerning symptoms

Weight changes, anorexia, taste changes, chewing/swallowing difficulties

BMI categories

Waist circumference risk thresholds

>35 inches in women; >40 inches in men

Health risks of obesity

Diabetes, hypertension, heart disease, stroke, cancer, sleep apnea

Health risks of undernutrition

Weakened immunity, osteoporosis, delayed wound healing

Recommended weight loss

10% reduction over 6 months; ½ to 1 lb per week

Daily calorie deficit for weight loss

500-1000 kcal/day

Hydration importance

Essential for cellular function, circulation, and temperature regulation

Signs of dehydration

Dry mucous membranes, sunken eyes, tachycardia, low urine output

Causes of dehydration

Heat exposure, vomiting, diarrhea, diuretics, hemorrhage

Signs of overhydration

Edema, hypertension, bounding pulse, JVD, crackles in lungs

Causes of overhydration

Heart failure, kidney disease, excessive IV fluids

Macronutrients

Carbohydrates, proteins, fats

Micronutrients

Vitamins and minerals

Protein function

Growth, repair, enzymes, immune function

Essential fatty acids

Omega-3 and omega-6; necessary for brain and heart health

Function of dietary fiber

Improves digestion, lowers cholesterol, regulates blood sugar

Recommended sodium intake

Risks of high sodium intake

Hypertension, cardiovascular disease, kidney disease

Daily water intake recommendation

~2.7 L for women, ~3.7 L for men

ChooseMyPlate guidelines

Balance of fruits, vegetables, grains, protein, and dairy

Role of Vitamin D

Bone health, calcium absorption, immune function

Risk factors for Vitamin D deficiency

Limited sun exposure, dark skin, malabsorption

Role of iron

Oxygen transport in red blood cells

Iron deficiency symptoms

Fatigue, pallor, weakness, brittle nails

Risk factors for iron deficiency

Poor diet, menstruation, pregnancy, chronic bleeding

Symptoms of Vitamin B12 deficiency

Fatigue, neuropathy, anemia, memory issues

Causes of Vitamin B12 deficiency

Pernicious anemia, vegan diet, gastric surgery

Symptoms of Vitamin C deficiency

Scurvy, bleeding gums, fatigue, poor wound healing

Sources of Vitamin C

Citrus fruits, bell peppers, strawberries, broccoli

Health risks of trans fats

Increase LDL, decrease HDL, raise heart disease risk

Recommended daily sugar intake

Benefits of a plant-based diet

Lower heart disease, diabetes, and cancer risk

Mediterranean diet

High in vegetables, fish, healthy fats; reduces chronic disease risk

DASH diet

Reduces hypertension; rich in fruits, vegetables, low-fat dairy, whole grains

Importance of meal planning

Helps maintain balanced diet, portion control, and nutrition goals

Risks of fast food consumption

High in saturated fats, sodium, and calories

Food allergies

Immune response to specific proteins; common allergens: nuts, dairy, shellfish

Food intolerance

Difficulty digesting certain foods (e.g., lactose intolerance)

Role of gut microbiome

Supports digestion, immunity, and mental health

Effects of caffeine

Increases alertness, can cause insomnia or dehydration in excess

Health benefits of dark chocolate

Contains antioxidants, improves heart health

Effects of alcohol on nutrition

Can deplete vitamins, lead to liver disease, weight gain

Strategies for mindful eating

Eat slowly, recognize hunger cues, avoid distractions

Benefits of intermittent fasting

Can aid in weight loss, improve insulin sensitivity

Risks of extreme diets

Nutrient deficiencies, metabolic slowdown, muscle loss

Long-term healthy eating approach

Balanced diet, portion control, regular physical activity