Level Up RN Nutrition and Activity Guidelines

Jun 4, 2024

Level Up RN Lecture Notes: Nutrition and Activity Guidelines for Adults

Nutritional Guidelines

CDC Dietary Guidelines for Adults

  • Core elements of a nutrient-dense, healthy diet:
    • Variety of vegetables and fruits (especially whole fruits)
    • Grains (emphasis on whole grains)
    • Proteins (lean meat, poultry, eggs, legumes)
    • Low-fat or fat-free dairy, or fortified soy beverages and yogurt

MyPlate Tool (USDA)

  • Plate division:
    • 50% vegetables and fruit
    • 25% protein
    • 25% grains
    • Serving of dairy included

Foods and Beverages to Limit/Avoid

  • Trans fats: Avoid
  • Saturated fats: Limit to <10% of daily calories or <7% to lower heart disease risk
  • Sodium: <2,300 mg per day
  • Added sugar: <10% of daily calories
  • Alcohol:
    • Women:
      • ≤ 1 drink per day
    • Men:
      • ≤ 2 drinks per day

Physical Activity Guidelines

CDC Recommendations

  • Moderate aerobic activity: 150 minutes per week (e.g., brisk walking)
  • Vigorous aerobic activity: 75 minutes per week (e.g., running)
  • Muscle-strengthening activities (e.g., weightlifting): At least two days per week
    • Benefits:
      • Increases bone strength
      • Increases muscle mass
      • Decreases risk of osteoporosis

Weight Loss Guidelines

Key Points

  • 3,500 calories = 1 pound
    • To lose 1 pound per week: Reduce daily calories by 500

CDC Recommendations for Healthy Weight Loss

  • Set realistic, specific goals (allow for setbacks)
  • Keep a food diary
  • Get support (e.g., join weight-loss support group)
  • Plan meals ahead of time
  • Address unhealthy eating habits (e.g., eating too fast, eating when not hungry)
  • Monitor weight regularly to adjust eating/exercise plans
  • Engage in daily physical activity

Quiz Questions

  1. Alcohol intake for men: ≤2 drinks/day, for women: ≤1 drink/day
  2. MyPlate: 50% of the plate should be vegetables and fruits
  3. CDC recommends: 150 minutes/week moderate aerobic activity, 75 minutes/week vigorous aerobic activity
  4. To lose 1 pound per week, daily caloric intake should be reduced by: 500 calories

Conclusion

  • Encouragement to subscribe, like, and share the video
  • Invitation to leave comments and feedback