What are the four self-care types
- Regulatory –Eating, sleeping, bathing
- Preventative –Exercise, brushing teeth
- Reactive –Responding to symptoms without medical in-put
- Restorative –Complying with prescribed treatment –Personal Glimpse (Reasons for Self Care)
List the reasons one may not seek medical care.
Cost, Fear, Unable to Recognize Symptoms, Embarrassment, Distrust Physician, Apathy, Shameful, Lack of Transportation, Too Busy
What should one know about self-diagnosis?
- Must be able to distinguish minor and major health problems
- Less likely to recognize or seek help for illnesses that develop slowly
Types of home medical tests
Pregnancy, BP, Cholesterol, Blood sugar, Ovulation, diabetes, drug tests, baby gender
What precautions should be taken when using a home test wisely?
- Consult a Doctor
- Check the Expiration Date
- Store As Directed
- Follow Instructions
- Understand Limitation
- Know What To Do With Results
What two conditions are of great value through self-testing?
Diabetes & high blood pressure
Self-help groups
are composed of peers who share a similar mental, emotional, or physical problem, or who are interested in a focal issue, such as education or parenting.
What is the difference between macro nutrients and micro nutrients?
Macro Nutrients (needed in bigger amounts)
Carbohydrates
Fats and Oils
Protein
Micro Nutrients (needed in smaller amounts and doesn’t provide energy)
Vitamins
Minerals
Water
Discuss the reasons Proteins, Carbohydrates, Fats, and dietary fiber are essential for good health?
They are needed for growth, metabolism, and for other body functions
Explain HDL and LDL
HDL (High Density Lipoprotein)
•Good. Transport cholesterol away from the heart
LDL (Low Density Lipoprotein)
•Bad. Transport cholesterol to the heart
fat-soluble vitamins vs. water-soluble vitamins
Water soluble vitamins, such as B complex vitamins and vitamin C, dissolve in water and are excreted through the kidneys if you have excess amounts in your body. Fat-soluble vitamins–namely vitamins A, D, E and K–dissolve in fat and are stored in fat throughout the body. It is difficult for your body to excrete excess fat-soluble vitamins, so toxic levels can accumulate if you consume too many.
The fundamental principles of healthful eating are:
- Moderation - not too much or too little of any one food or food group
- Variety - eat a wide variety of foods
- Balance - balance calories into the body with activity and contain all food groups in a meal and over the day
How many servings of each food group should an adult have each day on a 2200 calorie diet?
Grain: 9
Vegetable: 4
Fruit: 3
Dairy: 2-3
Meat: 6
Do fast foods have any nutritional value?
Almost all foods are healthy when eaten as part of a varied and balanced diet.
What are the Dietary Guidelines for infants?
- Variety of foods
- avoid over or under feeding
- Babies need fat
- Introduce fruits, vegetables, and grains - don’t overdue high-fiber foods
- Babies need sugar in moderation
- Need sodium in moderation
- Choose foods with iron, zinc, and calcium
What are the benefits and risks of being a vegetarianism?
• Possible Benefits of Vegetarianism
–have lower body weight
–Less constipation
–Lower death rates from certain cancers
–Lower incidence of atherosclerosis,
heart disease, high blood pressure, and diabetes
• Possible Risks of Vegetarianism
–Vitamin B12 deficiency
–Zinc, Calcium, Iron deficiency
–Not desirable for children under 5
Folic Acid
found in liver, legumes, green leafy vegetables, whole wheat bread
Helps prevent spinabifida
• 1 in 2,000 spinal cord (neural
tube defects) in the U.S.A.
• you need folic acid before and at co n cept i o n
Calcium
Found in cheese, yogurt, milk, some vegetables, salmon, and sardines with bones
RDA and DRI
RDA (Recommended Dietary Allowances, 1941)
•based on amounts needed to protect against deficiency diseases
Dietary Reference Intakes (DRI’s)
- Based on decreasing the risk of chronic diseases
- Prevent cardiovascular disease, osteoporosis and certain cancers
Reliable Nutrition Information
- American Dietetic Association
- American Society for Nutritional Sciences
- American Society for Clinical Nutrition
- Society for Nutrition Education
- American College of Sports Medicine
- North American Association for the Study of Obesity
- most university websites (edu)
Identifying reliable nutrition information
- Does the information make sense?
- What is the source?
- Is it selling something?
- Has it stood the test of time?
