NHA CCMA NUTRITION

BMI < 18.5

Underweight

BMI 18.5-24.9

Healthy weight

BMI 25.0-29.0

Overweight

BMI > 30.0

Obese

Vitamin A

Retinol

Night vision, cell growth/maintenance, health of skin/mucous membranes

Milk fat, meat, butter, leafy vegetables, egg yolks, fish oil, yellow-orange fruits

Vitamin B1

Thiamine

Carbohydrate metabolism; heart, nerve, muscle function

Whole grains, meat, legumes, nuts, seeds, yeast, rice

Vitamin B2

Riboflavin

Fat and protein metabolism

Organ meat, dairy products, fortified grains, leafy vegetables, eggs

Vitamin B3

Niacin

Carbohydrate and fat metabolism

Fish, meat, poultry, fortified grains

Vitamin B6

Pyridoxine

Enzyme assistance in AA synthesis

Fish, meat, poultry, grains, nuts, beans, legumes, avocados, bananas, prunes

Vitamin B12

Cobalamins

Protein and fat metabolism, nerve-cell maintenance, cell development

Meats, seafood, dairy products, eggs, molasses, yeast

Vitamin C

Ascorbic acid

Immunity, iron absorption, structure of bones/muscle/ blood vessels

Berries, citrus, green peppers, mangoes, broccoli, potatoes, cauliflower, tomatoes

Vitamin D

Calciferol

Calcium absorption, bone/ tooth structure, support of heart/nerve function

Sunlight, fortified milk, eggs, fish, butter, liver

Vitamin E

Protection of cells from destruction, formation of blood cells

Fortified cereal, nuts, vegetable oils, leafy vegetables

Folate

Maintenance of red blood cells, genetic material, development

Liver, leafy vegetables, beans, asparagus, legumes, some fruits

Vitamin K

Normal blood clotting, bone growth

Leafy vegetables, dairy and grain products, meat, eggs, fruits

Pantothenic acid

Release of energy from carbs/fats

Meat, grains, legumes, fruits, vegetables

Fat-soluble vitamins

ADEK

Water-soluble vitamins

B1, B2, B3, B6, B12, folate, pantothenic acid, biotin, C

Calcium

Bone/tooth development, nerve/muscle function, normal blood clotting

Dairy products, leafy vegetables, broccoli, kale, almonds, fortified cereal

Magnesium

Carb/protein metabolism, muscle contraction and structure

Legumes, nuts, bananas, whole grains, leafy vegetables

Phosphorus

Formation/maintenance of bones/teeth, energy production

Meat, fish, dairy products, eggs, legumes, whole grains, carbonated beverages

Potassium

Muscle contraction, fluid balance, nerve/muscle/heart function

Vegetables, meat, dairy products, legumes, molasses, peanut butter, potatoes

Sodium

Fluid balance, glucose transport, acid-base balance, muscle/nerve function

Salt

Iron

Formation of Hgb in RBCs for oxygen transport, contributor to enzymes/ protein

Meat (organ meats), fortified cereals, leafy vegetables, molasses, legumes, dried fruit

Major minerals

> 100 mg

Ca, Na, K, P, Mg

Trace minerals

< 20 mg

Fe, I, Zn, Cu, Se, Cr, Mn, Mb

Essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

nonessential nutrients

nutrients that can be made in sufficient quantities in the body to meet the body's requirements and support health

Percent of water in the human body

50-80%

Functions of water

Transporting nutrients and oxygen throughout the body, removing wastes, regulating body temperature, basic component of blood and bodily fluid

How much water do we lose every day?

1750-3000 mL/day

How much water should you drink a day?

2-3 L (64-96 oz)

Dehydration effects

Fatigue, weakness, dizziness, loss of balance, delirium, exhaustion

Effects of drinking too much water

Should not cause harm b/c eliminated in urine, but in athletes and infants can cause hyponatremia

nonessential amino acids

amino acids that the body can synthesize

Conditional amino acids

are usually not essential, except in times of illness and stress

Functions of proteins

Repair and building of tissue, can use for energy, structure, fluid balance, creation of transport molecules

1 g of protein = ? kcal

4 kcal

Effects of too little protein

Weight loss, malnutrition, fatigue, increased susceptibility to infection

Effects of too much protein

Converted to fat or glucose

When does the body require additional protein?

Recovering from burns, infections, trauma, surgery, pregnancy, infancy, adolescence

Simple sugars

1-2 sugar molcs

Honey, candy, cane sugar

complex carbs

long chains of sugar units arranged to form starch or fiber

Fruits, vegetables, cereal, pasta, rice, beans, whole grains

function of carbohydrates

energy

1 g of carbs = ? kcal

4 kcal

Effects of too little carbs

Protein loss, weight loss, fatigue

Effects of too many carbs

Weight gain, tooth decay

unsaturated fats

liquid at room temperature, less potential to raise cholesterol

Monounsaturated = olive, canola, peanut oils

Polyunsaturated = corn, sunflower, safflower oil

trans fat

An unsaturated fat, formed artificially during hydrogenation of oils

Preservation of processed foods, raises LDL cholesterol

*must say "no trans fat" b/c "zero trans fat" can mean up to 0.5 g

saturated fats

solid at room temperature

raise LDL cholesterol

Meat, palm/coconut oil

Function of fats

Absorption of fat soluble molcs, cell membrane, growth, skin, assist proteins, hormones, insulation/protection

1 g of fat = ? kcal

9 kcal

Effects of too little fats

Vitamin deficiencies, fatigue, dry skin

Effects of too much fats

Heart disease, obesity

Fiber

A tough complex carbohydrate that the body cannot digest, "roughage"

Slow the time it takes food to pass through stomach so feel full, promote normal defection, easier elimination of stool, lower cholesterol, slow glucose absorption, prevent constipation/gallstones/hemorrhoids/IBS/diverticulosis/managing DM, reduces risk of colon cancer

Effects of too little fiber

Increases cancer risk, increased blood glucose, constipation

Effects of too much fiber

Interferes with mineral absorption, bloating, diarrhea

Benefits of fruits and vegetables

Reduce risk for heart disease, heart attack, stroke

Protect against cancer

Reduce risk of obesity and type 2 DM

Lowers BP, reduces bone loss, reduces risk of kidney stones

Lowers calorie intake

Benefits of grains

Reduce risk of heart disease

Contain fiber? Minimize/eliminate constipation

Weight management

Fortified with folate? Help during pregnancy

Benefits of protein

Meat, poultry, fish, beans, peas, eggs, nuts, seeds = protein, energy, B vitamins, vitamin E, iron, zinc, magnesium

Building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, vitamins

Iron helps carry oxygen in blood

Omega-3 fatty acids reduce risk for heart disease

Benefits of dairy

Reduce osteoporosis, building bone mass in children and adolescents, reduces risk for CV disease/HTN/type 2 DM

Benefits of oils

Essential nutrients

Absorption of fat soluble vitamins

Why is it important to check the serving size and number of servings?

Mistaken as nutrients in entire container when it is usually small percent

Why is it important to check the ingredients list?

Want to check for dietary restrictions or needs

Check % daily value as well

Most to least

Warning signs of anorexia nervosa

Self-starvation, protruding bones, perfectionism, sensitivity to criticism, fear of weight gain, weight loss by 15%, amenorrhea, deny hunger, excessive exercise, ritualistic eating behavior, extreme control of behavior, unrealistic image as obese, FHx of anorexia or alcohol use disorder, childhood trauma, depression, high stress

Warning signs of binge-eating disorder

Fixation on body weight/image/eating, increased cravings for restricted foods, distress at perceived failure and continue binging, guilt/low self-esteem/depression, not purging, weight gain and obesity, eating alone

Addiction or coping mechanism

Warning signs of bulimia nervosa

Buying and consuming large amounts of food, purging after eating excessive amounts of food, using bathroom immediately after dining, using laxatives or diuretics, keeping constant weight while overeating, mood swings, depression and guilt after binging and purging, erosions of tooth enamel, electrolyte or hormone imbalances, lesions in esophagus

Essential amino acids

Body cannot produce (9)

Light

Reduced in fat, calories, sodium

Fresh

Never frozen, processed, preserved

Lean

less than 10.5 grams of fat and less than 3.5 grams of saturated fat

Calorie free

less than 5 calories per serving

Fat free

less than 0.5 g of fat per serving

Sugar free

less than 0.5 gram of sugar per serving

Sodium free

less than 5 mg per serving

Clear liquid diet

Foods that are transparent/translucent

Broth, gelatin, plain tea, apple juice, water

Full liquid diet

Clear fluids plus all juices, milk, ice cream, custard, cooked eggs

Puréed food diet

Any blender food that doesn't contain particles that risk choking (fruits, vegetables, meats)

Soft food diet

Cooked or canned foods (fish that flakes easy, canned fruit) and no chewy/stringy/tough foods

Mechanical soft diet

Chopped/blended foods that do not require a knife to cut (cooked, chopped cauliflower or soft meatloaf)

Ingestion

Intake of food

Digestion

Breaking down food

How many calories should you eat in a day?

1800-2000

How many ounces of protein are recommended per day?

5-6 oz

1 cup from fruit group

1 cup fruit, 100% fruit juice, 1/2 cup dried fruit

1 cup from vegetable group

1 cup raw/cooked veggies/juice, 2 cups raw leafy greens

1 oz from grains group

1 slice bread, 1 cup cereal, 1/2 cup rice/pasta/cereal

1 cup from dairy grup

1 cup milk/yogurt/soy milk, 1 1/2 oz natural cheese, 2 oz processed cheese

Diet for CVD

Balanced diet

LOW SODIUM and FAT

High fiber

Little to no alcohol

Diet for DM

Balanced diet

LOW SODIUM

SWEETS IN MODERATION

CALORIE LIMITATION

Diet for cancer

HIGH PROTEIN

VITAMINS SUPPLEMENTATION

Low-temperature foods

Favorite foods

Small meals frequently

Diet for malabsorption syndrome

LOW FIBER and FAT

Supplements

Small meals frequently

Diet for GERD

Low fat

No spicy, coffee, mints, chocolate

If lactose sensitivity, no dairy

If chronic constipation, high fiber

Bland diet

consists of easily digested foods that do not irritate the digestive tract

Good for ulcers

BRAT diet

For patients with nausea, vomiting, diarrhea (GI upset) kids and adults

Bananas, rice, apples, toast