Chapter 6 Concepts
the Dietary Guidelines do not consider plant "milk" as what?
dairy - such as coconut, almond, rice, and hemp
Drinking too little can lead to what?
dehydration - a scary condition exercisers have cautioned against
Health US.-Style Eating Pattern
designed to meet nutrient needs while not exceeding calorie requirements and while staying within the limits for over consumed dietary components
the types of fatty acids consumed play a more significant role in health than the amount of what?
fat consumed
What are oils?
fats that contain a high percentage of monounsaturated fats and polyunsaturated fats; liquid at room temperature
health benefits are best when saturated fat is replaced with what?
foods higher in polyunsaturated mono-saturated fats such as salmon, tuna, and other fatty fish, and many types of nuts and seeds, such as flaxseeds
Why are PVDs listed?
for key nutrients - to make it easier to compare products, evaluate nutrient content claims and make informed dietary tradeoffs 5% daily value or less = low 20% daily value = considered high
What do whole fruits include?
fresh, frozen, canned, and dried forms
What do natural sugars include?
fructose and lactose
no more than half of fruit intake what should come from what?
fruit juice
Sources of saturated fat for Americans?
full-fat cheese, pizza, grain-based desserts, dairy-based desserts, fried foods, sausage, franks, bacon, and ribs
What do nutrient dense foods provide?
high level of vitamins, minerals, and other nutrients that may have health benefits
What is sodium associated with?
high levels of blood pressure for some people
What can be determined form calories?
how much energy a person gets from a particular food - many people consume too many calories without meeting daily nutrient requirements - most important for weight control 40 calories = low 100 calories = moderate 400 calories = high
However, drinking too much plain water could lead to what?
hyponatremia - condition less well understood but equal frightening
Dissect a nutrition label to determine the total number of calories; calories from fat, protein, and carbohydrate; and overall nutritional value of a product
in ipad notes
Research suggest that eating a relatively small carbohydrate- and protein- containing snack 30-60 min before exercise helps what?
increase glucose availability near the end of long-duration workout and helps decrease exercise-induced protein catabolism
What is the guidelines for americans based upon?
Dietary Reference Intakes - published by the National Academy of Medicine
What are the Structure/Function claims regulated by?
Dietary Supplement Health and Education Act (DSHEA) BC they typically apply to supplements and do not need to be pre-approved by the FDA
How can a personal trainer help clients decrease sodium intake?
- read nutritional labels - eat more home-prepared meals - consume more fresh foods, not processed - do not add salt - reduce calorie intake
What are some examples of how these shifts might play out in a daily eating plan?
- shift high calorie snacks to nutrient dense snacks - fruit products with added sugar to whole fruit - refined grains to whole grains - high sodium snacks to unsalted snacks - solid fats to oil - beverages with sugar to non-sugar added beverages
What were the content changes to the label?
- addition of "added sugars" in grams - PDV for added sugars - Vitamin A and C and 'calories from fat' no longer needed - includes updates to serving sizes
Tips while grocery shopping to reduce risk of food-borne illness
- check produce for bruises and feel - look for sell-by, used-by, and expiration dates - make sure packaged goods are nor torn - wrap poultry and fish in separate plastic bags - pick up refrigerated and frozen items last
Overall, the Dietary Guidelines advise that Americans shift their eating patterns to what?
- consume more fruits and vegetables - consume more whole grains and fewer refined grains - more dairy products - increase protein food and more nutrient dense food - exchange solid fats for oils - reduced sugar - reduced saturated fat - reduce sodium intake
What are claims that can be used on food and dietary supplement labels?
- health claims - nutrient content claims - structure/function claims
In all the most important components of a healthy eating pattern include what?
- high intakes of vegetables and fruits - low intakes of processed meats and poultry, sugar-sweetened beverages and refined grains
the new Nutrition Facts label includes what design changes?
- increased font size - bold type for 'calories' and 'serving size' and the actual amount - in addition to percent daily value of vitamin D, calcium, iron, and potassium
What is the goal of MyPlate?
- influence Americans to eat a more balanced diet by encouraging people to make half their plates vegetables and fruits divided into four sections: fruits, vegetables, protein, and grains, accompanied by a glass of nonfat milk
Explain what is within a personal trainer's scope of practice as it relates to nutrition
- principles of healthy nutrition and food preparation - food to be included in the balanced daily diet - essential nutrients needed by the body - actions of nutrients in the body - how nutrient requirements vary through the lifecycle - principles of pre- and post- workout nutrition and hydration - information about nutrients contained in foods or supplements
What are staples in the DASH eating plan?
- whole grains, vegetables, and legumes - fish, poultry, lean meats, nuts, and other unsaturated fats as well as low-fat dairy products are also encouraged
Three types of healthy eating patterns discussed at most length in the Dietary Guidelines are the?
1. Health US.-Style Eating Pattern 2. Healthy Mediterranean-Style Eating Pattern 3. Healthy Vegetarian Eating Pattern
The most effective interventions, use a combination of what strategies to impact behavioral change?
1. Home = develop skills in meal planning 2. School = offer healthy meals and snacks 3. Worksite = active breaks, stand-up desk, allow for physical activity 4. Community = support shelters, food banks, etc 5. Food retail = increase access to healthy and affordable food optinos
Dietary Reference Intakes is a generic term used to refer to what four types of reference values?
1. Recommended Dietary Allowance 2. Estimated Average Requirement 3. Tolerable Upper Intake Level 4. Adequate Intake
What is a stepwise approach?
1. Start from the top with serving size and number of servings per container 2. Attention to total calories 3. Note the nutrient content 4. The PVDs 5. Footnote at the bottom 6. Food Allergens 7. Ingredient List
The main components of eating healthy patterns include?
1. a variety of vegetables from 5 subgroups; dark green, red and orange, legumes, starchy and other 2. fruit 3. grains, primarily whole grains 4. fat-free or low-fat dairy 5. limited amounts of saturated fats, trans fat, added sugars and sodium 6. if drinking alcohol; should be consumed in moderation
What are the five subgroups of vegetables?
1. dark green 2. red and orange 3. legumes (beans and peas) 4. starchy 5. other
personal trainers can best "meet people where they are" by paying particular attention to what?
1. food access = their access to healthy, safe, and affordable food choices 2. Household food insecurity = limited access to nutritious and safe food; affects ability to obtain food and make healthy food choices 3. Acculturation = moving toward a typical american eating plan from what is often more nutritious eating pattern of the home country
Explain proper pre-exercise fueling.
1. optimize glucose availability and glycogen stores 2. provide the fuel needed to support exercise
Actions that are outside the scope of practice of personal trainers but not limited to include?
1. personalized nutrition recommendations or meal planning 2. nutritional assessment 3. specific recommendations or programming for nutritional intake 4. nutritional counseling, or advice to cure a disease or condition 5. development, administration, evaluation, and consultation regarding nutritional care 6. recommending, prescribing, selling, or supplying nutritional supplements to clients 7. promotion or identification of oneself as a nutritionist or dietitian
A pre-exercise or pre-workout meal or snack should be what?
1. relatively high in carbohydrate 2. relatively low in fat 3. moderate in protein 4. approximately 400-800 calories 5. well-tolerated by the individual
Before Exercise fluid
12-17 ounces for a 154-lb individual
In addition to the DRIs, the IOM has an established range known as what?
Acceptable Macronutrient Distribution Range (AMDR)
How many Key Guidelines are there for Dietary Guidelines?
FIVE 1. Follow a Healthy Eating Pattern Across the Lifespan 2. Focus on Variety, Nutrient Density, and Amount 3. Limit Calories from Added Sugars and Saturated Fats and Reduce Sodium Intake 4. Shift to Healthier Food and Beverage Choices 5. Support Healthy Eating Patterns for All
What do artificial trans fats increase?
LDL cholesterol and contribute to increased cardiovascular disease
What order is the ingredient list in?
Most to least abundance in weight - helpful to identify whether or not the product contains trans fat, solid fats, added sugar, whole grains, and refined grains
What do protein foods include?
a diversity of food from plants and animals including - seafood - meats & poultry - eggs - nuts - seeds - soy products
What increases the risk of cardiovascular disease?
a high intake of saturated fats associated with increase total and low-density lipoprotein
Nutritional label provides a large amount of useful information but it can also be a source of what?
confusion for many consumers - a personal trainer can help consumers effectively use the label to guide them to make healthy choices
Explain proper fueling during exercise.
consume glucose-containing beverages and snacks when over an hour of exercise - 30 to 60 grams of carbohydrate per hour of training
Most sugars in the typical American diet are what?
added sugars which come in many different forms
What can individuals input onto MyPlate plans?
age, sex, height, weight, and physical-activity level to get a personalized eating plan to meet calorie needs
Healthy Vegetarian Eating Pattern
amounts of soy products, legumes, nuts, and seeds, and whole grains were increased, and meat, poultry, and seafood were eliminated - dairy and eggs were included because they were consumed by the majority of the vegetarians
Oils are not a food group; however, the Dietary Guidelines recognize them as what?
an important part of a healthy eating pattern because they are essential fatty acids and vitamin E
How much trans fat should americans consume?
as little as possible
In order to be included on a nutrition label, health claims must be what?
authorized by the FDA or be based on an authoritative statement of a specific body of the federal government
What could a product contain if it lists solid fats?
beef fat, butter, chicken fat, coconut oil, cream, hydrogenated oils, palm kernel, oils, pork fat, shortening, or stick margarine
Why are vegetables important?
big contributor to a healthy eating pattern - advise americans to eat from all the subgroups
Dairy products are high in what?
calcium, phosphorus, vitamin A, vitamin D, riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium
What are commonly consumed plain oils?
canola, corn, olive, peanut, safflower, soybean, and sunflower oils
Studies show that the best post workout meals include mostly what?
carbohydrates accompanied by some protein
What does maintaining a normal blood pressure decrease the risk of?
cardiovascular disease, congestive heart failure, and kidney disease
Front of package labeling
intended to help consumers make healthier choices - BUT the multiple and varied labels have been confusing and misleading
Who required food manufacturers to list all potential food allergens on packaging?
legislation
What is the DASH eating plan?
low in saturated fat, cholesterol, and total fat
While many weight-loss diets purport success based on variations from these recommendations, strong evidence supports that it is not the relative portion of what, that determines long-term weight-loss success?
macronutrients - rather it is calorie content and whether a person can maintain the intake over time
what does the dairy group include?
milk, yogurt, cheese, and fortified soy beverages
Ideally, intake of saturated and trans fat and sodium should be what?
minimized - and adequate amounts of fiber should be consumed, along with vitamins and minerals, especially Vitamin D, potassium, calcium, and iron
Healthy Mediterranean-Style Eating Pattern
modifies amounts recommended from some food groups to more closely reflect eating patterns - contains more fruits and seafood and less dairy, meats, and poultry
The food label includes the total amount of sugar being either?
natural and added
Where are trans fats found?
naturally in dairy and meat products but majority comes from processed foods
to meet nutrient needs within calorie limit, its best to choose a variety of what?
nutrient-dense foods across and within all food groups in recommended amounts
protein foods are high in what?
nutrients, such as niacin, vitamin B12, vitamin B6, riboflavin, selenium, choline, phosphorus, zinc, copper, vitamin D, and vitamin E
Where are oils naturally present at?
olives, nuts, avocados, and seafood
Refined grains are heavily what?
processed and provide limited nutritional value
What does the protein help with?
rebuilding the muscles that were fatigued with exercise
Grains can either be what?
refined or whole
What can health claims describe?
relationship between food or food component and the prevention of treatment of a disease or health related condition
What is the purpose of the footnote at the bottom of the label?
reminds consumers that all PVDs are based on a 2,000 calorie diet - adjust accordingly
What kinds of food do grains include?
rice, oatmeal, popcorn, bread, cereals, crackers, and pasta
What do "solid fats" include?
saturated fats and trans fats
Outline practical strategies within a personal trainer's scope of practice to improve client food literacy
share evidence-based dietary guidelines and resources developed or endorsed by federal governments 1. Dietary Guidelines for Americans 2. MyPlate website
food and activity behaviors are best viewed in what context?
socio-ecological model - an approach that emphasizes the development of coordinated partnerships, programs, and policies to support healthy eating and active living
What to know about serving size?
standardized so consumers can compare similar products - nutrients listed on label are for one serving - so its important to determine how many servings are actually being consumed
What approach can help personal trainers assist a client in dissecting the food label?
stepwise approach
What is the most commonly consumed food products that contain added sugars?
sugar-sweetened beverages, snacks, and sweets
The DASH eating plan losers what?
systolic blood pressure by about 5 to 6 mmHG and diastolic blood pressure by 3 mmHg
What do whole grains contain?
the entire grain kernel and provide health and nutritional value - including fiber, iron, zinc, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, selenium, riboflavin, and vitamin A
Nutrient content claims imply health benefits by describing what?
the level of a nutrient in a product using terms like 'free', 'high', or 'low' Or compared to another product using terms like 'more', 'reduced' and 'lite'
what are individuals with hypertension advised to follow?
the low-sodium Dietary Approaches to Stop Hypertension eating plan - to optimize health and decrease blood pressure
Although trans fat is included in the "fat" section if the product contains <0.5 grams per serving what happens?
the manufacturer does not need to claim it
What is the Acceptable Macronutrient Distribution Range
the percentage of calories that should come from carbohydrates, proteins, and fat for both optimal health and reduction of chronic disease risk
What do the carbohydrates replenish?
the used-up energy that is normally stored as glycogen in muscle and liver
What has changed about the serving size?
they have increased to larger amounts - serving size is not a recommendation of how much to eat (in many cases, people should eat less than one serving)
What is the goal of a dietary intervention using NIH Body Weight Planner?
to decrease weight - create a caloric deficit so that fewer calories are consumed that are expended
What is the goal of fueling during exercise?
to provide the body with essential nutrients needed by muscle cells and to maintain optimal blood glucose levels
What is the goal of post-exercise fueling?
to replenish glycogen stores and facilitate muscle repair
What are the categories of nutrient dense foods?
vegetables, fruits, grains, dairy, protein foods, and oils
what is euhydration?
water balance
When should refueling after a workout begin?
within 30 minutes after exercise and be followed by a high-carbohydrate meal within two hours
