Chapter 7: Application of Nutrition

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According to MyPlate, what percentage of a balanced diet is made up of fruits and vegetables?

Osteoporosis

Adequate calcium and vitamin D intake is essential

Sodium

Clients at risk for heart disease can be challenged by the health coach to eat fewer than 2.3 grams each day of __________.

Pregnancy/lactation

Consume 600mg of folic acid daily from fortified foods or supplements in addition to food forms of folate

Recommended Dietary Allowance (RDA)

Defined as "the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known needs of practically all healthy persons".

1. Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. 2. Seperate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods. 3. Cook foods to a safe temperature to kill microorganisms. Pregnant women should only eat certain deli meats and frankfurters that have been reheated to steaming hot. 4. Refrigerate perishable food promptly (within two hours) and defrost foods properly. Eat refrigerated leftovers within three to four days. 5. Avoid raw (unpastuerized) milk or any products made from unpastuerized milk, raw or partially cooked eggs, or foods containing raw eggs, faw or undercooked meat and poultry, unpastuerized juice, and raw sprouts. This is especially important for infants and young children, pregnant women, older adults, and those who are immunocompromised.

Describe five strategies from the 2015-2020 Dietary Guidelines for Americans that clients can use to protect themselves from foodborne illnesses.

2-3; DASH has 27% of calories as fats, including a fat in or added to food

How many daily servings is recommended from the DASH eating plan for fats and oils? What is the significance of food?

4-5; important sources of potassium, magnesium, and fiber

How many daily servings is recommended from the DASH eating plan for fruits? What is the significance of food?

7-8; major sources of energy and fiber

How many daily servings is recommended from the DASH eating plan for grains/grain products? What is the significance of food?

2-3; major sources of calcium and protein

How many daily servings is recommended from the DASH eating plan for low-fat or fat-free dairy? What is the significance of food?

2 or less; rich sources of protein and magnesium

How many daily servings is recommended from the DASH eating plan for meats, poultry, and fish? What is the significance of food?

4-5 per week; rich sources of energy, magnesium, potassium, protein, and fiber

How many daily servings is recommended from the DASH eating plan for nuts, seeds, and dry beans? What is the significance of food?

5 per week; sweets should be low in fat

How many daily servings is recommended from the DASH eating plan for sweets? What is the significance of food?

4-5; rich sources of potassium, magnesium, and fiber

How many daily servings is recommended from the DASH eating plan for vegetables? What is the significance of food?

3,500

In order to burn 1 pound of fat, a client needs to create a __________ - calorie deficit.

Health coaches should protect themselves by ensuring their employers posses adequate insurance for them should a problem arise. Furthermore, ACE strongly encourages continuing education on diet and nutrion for all fitness professionals.

In the ACE Position Statement on Nutritional Supplements, it states that ACE recognizes that some fitness and health clubs encourage or require their employees to sell nutrional supplements. What does ACE encourage health coaches to do if this is a condition of their employment?

Diabetes

It is important to balance nutrition intake with exercise and insulin or other medications.

Iron-deficiency anemia

It is important to consume a source of vitamin C at each meal, include a serving of meat, fish, poultry, beans or legumes at each meal, and avoid drinking large amounts of coffee or tea

Cardiovascular disease

Limit saturated fat to <10% of total caloric intake (preferably <7%), added sugars to <10% of total caloric intake, alcohol to no more than one drink per day, and sodium intake to <2.3g/day

1. Get acclimated to heat. 2. Stay hydrated 3. Practice drinking during training to improve event-day comfort 4. Avoid overnutrition before and during exercise 5. Avoid high-energy, hypertonic food before exercise 6. Ingest a high-energy, high carbohydrate diet 7. Avoid high-fiber foods before exercise 8. Urinate and deficate prior to exercise 9. Limit NSAIDS before and during exercise 10. Consult a physician if gastrointestinal problems persist

List 10 tips that clients can use to prepare the gut for competition.

1. Balance calories. People should only eat the amount of calories that the body needs. Physical activity helps to balance calories. 2. Enjoy your food, but eat less. The key here is to slow down while eating to truly enjoy the food (and key in to the body's internal cues of hunger and satiety) and try to minimize distractions like television. 3. Avoid oversized portions. MyPlate recommends smaller plates, smaller serving sizes, and more mindful eating. 4. Eat more vegetables, fruits, whole grains, fat free or 1% milk dairy products for adequate potassium, calcium, Vitamin D, and fiber. 5. Make half your plate fruits and vegetables. Most Americans need nine servings of fruits and vegetables every day. 6. Switch to fat-free or lowfat (1%) milk. Full-fat dariy products provide excess calories and saturated fat in exchange for no nutritional benefit over fat-free and low-fat versions. 7. Make half your grains whole grains (ideally even more than that). This will help to ensure adequate fiber intake and decreased intake of highly processed foods. 8. Eat fewer foods high in solid fat (typically saturated and trans fat), added surgars, and salt. 9. Compare sodium in foods and then choose the lower sodium versions. 10. Drink water instead of surgery drinks to help cut surgary and unneccessary, empty calories.

List the 10 recommendations of the MyPlate program.

1. Aim for 1:1 fluid replacement to fluid loss ratio 2. Drink fluids with sodium during prolonged exercise sessions. 3. Drink carbohydrate containing sports drinks to reduce muscle fatigue.

List three guidelines that clients can use to prevent performance-diminishing and health-altering effects from dehydration or hyponatremia.

Pre-exercise

Primary goal is to optimize glucose availability and glycogen stores and provide the fuel need for exercsise performance

During exercise

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

Post-exercise

Primary goal is to replenish glycogen stores and facilitate muscle repair

Hypertension

The DASH eating plan combined with decreased salt intake has been proven to have a positive effect

.8 to 1.0

The average person requires __________ grams of protein per kilogram of body weight per day.

Vegetarian

The consumption of complementary proteins is a key consideration for individuals adhering to a __________ diet.

2,000

The footnote on the bottom of a nutrition facts label reminds consumers that all percent daily values are based on a __________ - calorie diet.

The amount of carbohydrate being consumed

The glycemic load differs from the glycemic intake in that it takes __________ into consideration.

Abundant

The ingredients listed first on a nutrition facts label are the most __________ in the product.

1. Compare products 2. Evaluate nutrient content claims 3. Make informed dietary trade-offs

The percent daily values are listed for key nutrients to make it easier to __________, ___________, and __________.

A) Client: William Body weight: 176 lb (80 kg) Height: 6' (183 cm) Age: 40 years (9.99 x 80 kg) + (6.25 x 183 cm) - (4.92 x 40) + 5 = 1,751 1,751 x 1.5 = 2,626 1,751 x 1.7 = 2,977 Range = 2,626 to 2,977 calories B) Client: Abby Body weight: 135 lb (61 kg) Height: 5'7 (170 cm) Age: 37 years (9.99 x 61kg) +(6.25 x 170cm) - (4.92 x 37) -161 = 1,329 1,329 x 1.5 = 1,993 1,329 x 1.7 = 2,259 Range = 1,993 to 2,259 calories

Using the Mifflin-St.Jeor equation for estimating resting metabolic rate (RMR), help these two clients estimate the appropriate daily caloric intake range to support their moderately active lifestyles (1.5 to 1.7 times the calculated RMR). For men: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) - 4.92 x age (yrs) + 5 For women: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) - 4.92 x age (yrs) - 161

1. Limit sedentary behaviors 2. Pay attention to portion sizes. 3. Provide a wide varity of nutrient-dense foods 4. Parents should choose meal times, not children 5. Use non-fat or low-fat dairy products 6. Limit snacking during sedentary behaviors 7. Allow self-regulation of total caloric intake in the presence of normal BMI or weight for height 8. Have regular family meals to promote interaction and role model food-related behavior

What are some recommendations for improving nutrition in young children?

Fish, shellfish, soybean, wheat, eggs, milk, peanuts, and tree nuts

What are the most common food allergens?

Pre-exercise, During exercising, Post-exercise

What are the three exercise stages?

Carbohydrates = 45-65% Protein 10-35% Fat 20-35%

What is an accurate macronutrient intake recommendation?

Nuts

What is an example of an incomplete protein?

A pregnant women in her second trimester

Which of the following individuals should avoid eating sushi, cream cheese made with unpasteurized milk, and raw cookie dough?

Serving sizes

__________ are standardized so that consumers can compare similar products.