ACE Health Coach Chapter 7

Five areas of the 2011 dietary guidelines

1) Balance calories: eat fewer calories, engage in PA, decrease sedentary behavior 2) Reduce intake of sodium, saturated fats, dietary cholesterol, trans fats and sugars; consume alcohol in moderation, limit refined grains, solid fats and added sugars 3) Increase intake of fruits, veggies, whole grains, low fat dairy, lean meats, seafood, oils, potassium, fiber, calcium and vitamin D 4) Meet nutrient needs: consume nutrient dense foods while staying within calorie limits 5) call to action to society to develop partnerships, programs and policies that promote healthy eating and active living

the average person requires ____ grams of protein per kg of body weight (_____ grams per pound) while and athlete requires _____ grams of protein per kg of body weight (____ grams per pound).

0.8-1.0, 0.4-0.5, 1.2-1.7, 0.5-0.8

unproven benefits that manufacturers can claim as long as they state on the label that the claims are supported by very little scientific evidence

Qualified Health Claims

8 guidelines to improving nutrition in children

1) parents choose mealtimes 2) offer wide variety of nutrient dense foods (fruits and veggies) 3) pay attention to portion sizes 4) use non- or low-fat dairy products 5) limit snacking dueing sedentary behavior or out of boredom 6) limit sedentary behavior (1-2 hours of screen time) 7) allow self regulation of total caloric intake in presence of a normal BMI 8) Have regular family meals

4 characteristics of good pre-exercise snacks

1) relatively high in carbs 2) relatively low in fat and fiber (to reduce gastrointestinal distress) 3) moderate in protein 4) well tolerated by the individual

4 reasons an individual may need to fuel during exercise

1) session lasts longer than 60 minutes 2) individual is exercising in extreme heat, cold or high altitudes 3) individual did not fuel sufficiently prior to the session 4) individual did not carb load / is restricting energy intake for weight loss

Four characteristics of ideal candidates for weight loss surgery

1) severely obese (BMI>40) or BMI >35 with additional risk factors 2) have acceptable operable risk 3) have been previously unsuccessful at weight loss with a program incorporating diet, exercise, behavioral modification and psychological support 4) carefully selected by a multi-disciplinary team with medical, surgical, psychiatric and nutritional expertise

4 foods to avoid during pregnancy

1) soft cheeses not made with pasteurized milk 2) deli meats unless reheated to steaming hot 3) raw/unpasteurized dairy products, raw/under-cooked meats, unpasteurized juices 4) shark, swordfish, king makeral; consume only 12 oz of low mercury fish/shellfish and only 6 oz of albacore tuna per week

high protein diet is defined as a diet that incorporates more protein than the standard _____%

15-20

DASH eating plan's recommendations for nuts, seeds and dried beans include _____ servings per week for major sources of ______, _______, ______, ______ and ______.

4-5, energy, magnesium, potassium, protein, fiber

DASH eating plan's recommendations for fruits includes _____ servings per day for major sources of ______, _______ and ______.

4-5, potassium, magnesium, fiber

DASH eating plan's recommendations for veggies includes _____ servings per day for major sources of ______, _______ and ______.

4-5, potassium, magnesium, fiber

___ calories per serving is low, ____ calories per serving is moderate and _____ calories per serving is high

40, 100, 400

DRI's for CHO: ______%, fats: ______% and proteins: _______%

45-65%, 20-35%, 10-35%

PDV of ___% is low while PDV of ____% or more is considered high

5%, 20%

DASH eating plan's recommendations for sweets include _____ servings per week and they should be low in _____.

5, fat

breastfeeding women require _____ additional calories per day over baseline needs in order to maintain weight

500

exercise lasting less than ____ can be adequately fueled with existing glucose and glycogen stores

60 minutes

pregnant women need _____ of folic acid per day in addition to food forms of folate

600 micrograms

DASH eating plan's recommendations for grains includes _____ servings per day for major sources of ______ and ______.

7-8, energy, fiber

hypertension is defined as having a systolic BP of ______ mmHg and a diastolic BP of ______ mmHg or being on _______ medication

>140, >90, antihypertensive

2 goals of post exercise fueling

Replenish glycogen stores, facilitate muscle repair

range of intake for a particular energy source associated with reduced rick of chronic disease while providing intakes of essential nutrients

Acceptable macronutrient distribution range

______ replenish depleted energy normally stored as glycogen in muscle and liver while ______ help rebuild muscle fatigued by exercise

Carbs, protein

term referring to 3 types of nutrient reference values: recommended dietary allowance (RDA), estimated average requirement (EAR) and tolerable upper intake level (UL).

Dietary Reference Intakes

measures the glycemic response to a food while taking into account the serving size

Glycemic Load

the DASH eating plan combined with decreased salt intake has been proven to have a positive effect on _____.

Hypertension

these diets are low in saturated fats and cholesterol while being high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals

Vegetarian Diets

protein that is rapidly digested, resulting in a short burst of amino acids into the blood stream; known for its ability to stimulate muscle protein synthesis

Whey

recommended nutrient intake level that appears sufficient for good health

adequate intake

tool that uses age, gender, height, weight and PA levels to calculate individual estimated energy requirements, along with an eating plan to meet the individuals caloric needs

Super Tracker

4 treatment options for obesity:

Surgery, Medication, Dietary change, Lifestyle change

these are standardized so that consumers can compare similar products

serving sizes

drinking fluids/eating snacks containing sodium during prolonged exercise sessions can help ______ and ______

stimulate thirst, retain consumed fluids

consume ____ to restore hydration, _____ to replenish glycogen stores and ____ to speed up rehydration

water, carbs, electrolytes

the best post workout meals are mostly _____ accompanied by some _____.

carb, protein

eating a small ____ & ____ containing snack _____ min prior to exercise helps increase glucose availability near the end of a workout and helps decrease exercise induced protein catabolism

carb, protein, 30-60

severe immune reaction occurring when the gastrointestinal system is exposed to gliadin and can lead to vitamin deficiencies, anemia, weight loss, abdominal pain, diarrhea and neurological dysfunction

celiac disease

Percent daily values are listed for key nutrients to make it easier for consumers to ____, ____ and ____.

compare products, evaluate nutrient content claims, make informed dietary trade-offs

goal of post exercise hydration

correct any fluid imbalances that occurred during exercise

appetite often ______ with age

decreases

8 top food allergens

fish, shellfish, soybeans, eggs, wheat, milk, peanuts, tree nuts

My plate ia graphic of a dinner plate broken down into ___, ___, ___, ___, and ____.

fruits, vegetables, proteins, grains and low fat dairy

exercise lasting longer than 60 minutes requires consumption of ____ containing beverages/snacks in order to prevent ______ and _______

glucose, depletion of muscle glycogen stores, decreased performance

more common, less understood condition in which the body has a pronounced response to gluten containing foods and can lead to feelings of tiredness, abdominal pain and other gastrointestinal symptoms

gluten sensitivity

Gluten is made up of _____ and _____

glutenin, gliadin

food that break down rapidly causing a large glucose spike

high GI foods

diet that has been shown to be good for weight loss and health benefits, can help optimize athletic performance and muscle strengthening

high protein diet

foods that digest more slowly, causing smaller increase in blood glucose

low GI foods

In several hours following a prolonged strenuous workout, consuming snacks/meals high in carbs and some protein can help ensure _____ and ______

optimal glycogen replenishment, subsequent performance

2 main goals of pre exercise nutrition

optimize glucose availability/glycogen stores, provide fuel needed for performance

three main areas of sports nutrition

pre-exercise, exercise, post-exercise

goal of hydration during exercise

prevent performance diminishing/health altering effects from dehydration or hypoatremia

goal of fueling during exercise

provide the body with essential nutrients needed by muscle cells to maintain optimal blood glucose levels

three ways to reduce BP

Medication, Nutrition + PA, DASH eating plan

10 Myplate recommendations

1) Balance calories: eat what the body needs & engage in PA 2) Enjoy food: slow down & avoid distractions when eating 3) Avoid oversized portions by using smaller plates & serving sizes 4) Eat more fruits, veggies, whole grains, & fat free dairy 5) make half your plate fruits and veggies 6) switch to fat free/ low-fat dairy 7) make half your grains whole grains 8) eat fewer foods high in solid fats, added sugars & salt 9) compare sodium & choose foods with lower levels 10) drink water instead of sugary beverages

list three guidelines clients can use to prevent performance diminishing and health-altering effects from dehydration or hypoatremia

1) aim for a 1:1 fluid replacement to fluid loss ratio 2) drink fluids with sodium during prolonged exercise sessions 3) drink carb-containing sports drinks to reduce muscle fatigue

5 food safety tips

1) check produce for bruises, feel/smell for ripeness 2) look for sell by, packaged on and use by dates 3) ensure packages are not torn, cans not dented/bulging 4) separate fish/poultry from other groceries by wrapping in plastic 5) pick up cold foods last and refrigerate within on hour

4 tips on preventing/treating iron deficiency

1) consume adequate amounts of iron rich foods 2) consume a source of vitamin C at every meal 3) include fish, lean meats, beans or legumes at every meal 4) avoid large amounts of caffeine (can interfere with absorption)

3 general fluid intake reccomendations

1) drink 500-600 mL (17-20 oz) 2 hours prior to exercise 2) every 10-20 minutes drink 200-300 mL (7-10 oz) 3) drink 450-675 mL (16-24 oz) per pound lost during exercise

Four ways to optimize heart health

1) eat a diet rich in fruits, veggies, whole grains and high in fiber 2) consume fish at least 2/week (esp.oily fish) 3) limit saturated fats to <10% (preferably <7%), cholesterol to <300 mg/day, alcohol to 1 drink/day & sodium to <2.3 g/day 4) keep trans fats as low as possible

3 suggestions for vegetarian athletes:

1) eat more frequent meals and snacks 2) include meat alternatives (soy, tofu) 3) add dried fruit, seeds, nuts and other healthful, calorie dense foods

10 tips for preparing the gut for competition

1) get acclimated to the heat 2) stay hydrated 3) practice drinking during training to improve event day comfort 4) avoid over nutrition before and during exercise 5) ingest a high energy, high carb diet 6) avoid high fiber foods before exercise 7) limit NSAIDS and nutritional supplements before/during exercise 8) urinate and defecate prior to exercise 9) avoid high energy, hypertonic food/drinks before exercise 10) consult a physician if GI problems persist

4 tips for preventing/treating osteoporosis

1) nutrition therapy (adequate intake of vitamin D and calcium) 2) adequate intake of vitamin K 3) engage in weight bearing activity 4) smoking a sedentary behavior increase risks

DASH eating plan's recommendations for meats, poultry and fish include _____ servings per day for major sources of ______ and ______.

2 or less, protein, magnesium

The goal of hydration during exercise is not to lose more than ____ of body weight during exercise

2%

Pregnant women with BMI <18.5 should gain ____ lbs, BMI of 18.5-24.9 should gain ____ lbs, a BMI of 25-29.9 should gain _____ and a BMI >30 should gain ____.

28-40, 25-35, 15-25, 11-20

DASH eating plan's recommendations for fats and oils include _____ servings per week and _____ of total calories coming from fats.

2-3, 27%

DASH eating plan's recommendations for low-fat or fat-free dairy includes _____ servings per day for major sources of ______ and ______.

2-3, calcium, protein

Athletes should consume _____% of calories from fats

20-25%

All PDV's are based on a ______ calorie diet

2000

it is recommended that athletes get _____grams per kg of body weight of carbs/day

3-5

how often should pregnant women exercise and at what intensity?

30 minutes of moderate intensity PA on most, if not all, days of the week

refueling should begin within ____ of exercise completion and should be followed by a high carb meal within _____

30 minutes, 2 hours

pregnant women should avoid intake of caffeine above _____ per day due to increased risks of complications

300 mg

pregnant women's caloric needs rise by ____ calories/day over baseline needs in the ____ trimester and then by _____ calories in the ____ trimester over baseline needs

340, 2nd, 450, 3rd

pre-hydration programs should begin ______ prior to the training session and _____ of fluid should be slowly consumed; after ____, id not urine is produced, the individual should drink and additional _____ of fluid per kg of body weight over the next _____.

4 hours, 5-7mL, 2 hours, 3-5mL, 2 hours

effective weight loss medications can lead to a ___ lb loss in ___ weeks

4, 4

protein that gives milk its color and provides for the majority of milk protein; digests slowly, resulting in more prolonged release of amino acids

Casein

___ protein is typically used prior to exercise while ____ protein is often used during and immediately following exercise

Casein, Whey

diet that consists primarily of grains, fruits, veggies and low fat dairy while limiting red meats, sweets, alcohol, saturated fats, cholesterol and total fat; has been shown to help reduce BP

DASH eating plan

adequate intake in 50% of an age and gender specific group

Estimated Average Requirements

the state of normal body water content; balance between too much and not enough

Euhydration

Equation for Glycemic load

GL=GI*grams/100

eating plan shown to be better for weight loss and for improving cholesterol levels in people with diabetes

Low GI eating plan

levels of essential nutrients judged by the food and nutrition board to be adequate to meet the known needs of practically all healthy persons

Recommended dietary allowances

approximation of energy expended at rest each day

Resting Metabolic Rate

max intake of a nutrient that is unlikely to pose risk of adverse health effects to almost all individuals in an age and gender specific group

Tolerable Upper Intake Levels

condition resulting from abnormal regulation of blood glucose

diabetes