AAFCS CNWE cheat sheet

Wellness is a multidimensional construct: physical, emotional, intellectual, social, spiritual, occupational, and environmental dimensions are the standard seven.

Primary prevention acts before disease occurs (immunization, nutrition education); secondary prevention is screening/early detection; tertiary prevention is rehabilitation and limiting disability.

The leading modifiable behavioral risk factors for chronic disease are tobacco use, poor diet, physical inactivity, and excess alcohol intake.

Physical activity guideline for adults: at least 150 minutes/week of moderate-intensity aerobic activity or 75 minutes/week of vigorous activity, plus muscle-strengthening on 2 or more days/week.

Adequate sleep for adults is 7 or more hours per night; short sleep is associated with obesity, hypertension, and impaired glucose regulation.

Health belief model constructs: perceived susceptibility, perceived severity, perceived benefits, perceived barriers, cues to action, and self-efficacy.

Transtheoretical (stages of change) model stages in order: precontemplation, contemplation, preparation, action, maintenance (termination optional).

Body mass index = weight (kg) / height (m)^2; adult BMI categories: under 18.5, normal 18.5-24.9, overweight 25.0-29.9, obese 30.0 and above.

Social determinants of health include income, education, food security, housing, transportation, and neighborhood environment; they shape behavior options more than individual motivation alone.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

Acceptable Macronutrient Distribution Ranges for adults: carbohydrate 45-65% of energy, fat 20-35%, protein 10-35%.

AMDR for protein is 10-35% of energy; the RDA for adults is 0.8 g protein per kg body weight per day.

Fat-soluble vitamins are A, D, E, and K; water-soluble vitamins are the B complex and vitamin C.

Vitamin C and the B vitamins are heat- and water-labile, so prolonged boiling and long storage reduce their content in foods.

Dietary fiber recommendation is commonly 25 g/day for women and 38 g/day for men, or about 14 g per 1000 kcal.

Sodium intake should be limited to less than 2300 mg/day; the AI for sodium is about 1500 mg/day for adults.

Added sugars should contribute less than 10% of total daily energy intake.

Complementary proteins combine limiting amino acids (for example, rice plus beans) to yield a complete amino acid profile in a single meal or day.

The temperature danger zone is 40 degrees F to 140 degrees F (4 degrees C to 60 degrees C); keep time in this range under 2 hours (1 hour above 90 degrees F).

Bacteria grow most rapidly between 70 and 125 degrees F; the optimum growth range is roughly 41-135 degrees F.

The four steps of food safety are clean, separate, cook, and chill.

Safe minimum internal temperatures: poultry 165 degrees F, ground meats 160 degrees F, whole pork and beef roasts 145 degrees F with a 3-minute rest.

Hazard Analysis Critical Control Point (HACCP) has seven principles, beginning with hazard analysis and ending with recordkeeping and verification.

Cross-contamination is prevented by separating raw animal foods from ready-to-eat foods and using separate cutting boards and utensils.

Foodborne illness pathogens of concern include Salmonella, E. coli O157:H7, Listeria monocytogenes, Campylobacter, and Norovirus.

Food insecurity is defined as limited or uncertain availability of nutritionally adequate and safe foods; food security is its opposite.

The food supply chain stages are production, processing, distribution, retail, and consumption; each stage is a potential point of contamination or loss.

Menu planning principles: balance, variety, moderation, nutrient density, and consideration of cost, seasonality, and equipment.

The Dietary Guidelines for Americans are updated every 5 years; the MyPlate model divides the plate into about half fruits and vegetables, one quarter grains, and one quarter protein.

ChooseMyPlate emphasizes making half of grains whole grains and choosing low-fat or fat-free dairy.

Standard portion sizes: 3 oz cooked meat, 1 cup raw leafy greens, 1/2 cup cooked vegetables, 1 slice bread, 1 medium fruit.

A cycle menu repeats on a defined schedule (commonly 3-5 weeks) and is used in schools, hospitals, and other institutional settings.

The food budget rule of thumb is to allocate roughly 10-15% of a household's disposable income to food; the Thrifty Food Plan is the USDA basis for SNAP allotments.

Seasonal purchasing lowers cost and improves quality; root vegetables and squash are cheapest in fall and winter, berries and stone fruit in summer.

A well-planned menu accounts for dietary restrictions, cultural preferences, allergies, and texture modifications for special populations.

Unit pricing compares cost per unit (per ounce, per pound, or per 100 g) and is the standard method for comparing package values.

Reading the Nutrition Facts label: serving size and servings per container are listed first; percent Daily Value is based on a 2000-calorie reference diet.

Ingredient lists are ordered by descending weight; the first ingredient is the largest by weight.

Reducing food waste: plan meals, store properly, use FIFO (first in, first out), and repurpose leftovers within 3-4 days.

Moist-heat cooking methods (boiling, steaming, poaching, braising) use water or steam; dry-heat methods (roasting, grilling, frying) use hot air or fat.

Steaming and microwaving preserve more water-soluble vitamins than boiling because of shorter cooking time and less leaching into cooking water.

Blanching briefly immerses food in boiling water and then in ice water to stop enzyme action and preserve color and texture.

Dry storage for staples: cool, dark, dry conditions; refrigerated storage for perishables at 40 degrees F or below; freezer at 0 degrees F or below.

Bloom's taxonomy levels (revised): remember, understand, apply, analyze, evaluate, create.

Learning domains: cognitive (knowledge), affective (attitudes), psychomotor (skills); objectives should specify the domain and observable behavior.

A measurable objective contains a condition, a behavior, and a criterion (for example, 'given a label, the learner will identify three nutrients with 100% accuracy').

Direct instruction, cooperative learning, demonstration, and inquiry are common instructional strategies; demonstration is central to food and nutrition teaching.

Formative assessment occurs during instruction to guide teaching; summative assessment occurs at the end to judge achievement.

Constructive alignment requires that objectives, learning activities, and assessments all target the same outcomes.

Lesson plan components: objectives, anticipatory set, materials, instructional procedures, guided practice, independent practice, and closure/evaluation.

Differentiated instruction adjusts content, process, or product based on learner readiness, interests, and learning profile.

Behavior change theories commonly used in nutrition education: health belief model, transtheoretical model, social cognitive theory, theory of planned behavior, and ecological model.

Social cognitive theory constructs: self-efficacy, observational learning, outcome expectations, and reciprocal determinism.

Theory of planned behavior: attitude, subjective norms, and perceived behavioral control predict intention, which predicts behavior.

Self-efficacy is the strongest single predictor of behavior change in many nutrition education frameworks.

Motivational interviewing uses open-ended questions, affirmations, reflective listening, and summarizing (OARS) and supports the learner's own reasons for change.

SMART goals are specific, measurable, achievable, relevant, and time-bound.

The ecological model levels: individual, interpersonal, organizational, community, and public policy.

Relapse is a normal part of the change process; the maintenance stage requires strategies for coping with high-risk situations.

Reinforcement, shaping, and cueing are behavioral strategies; intrinsic motivation is more durable than external rewards.