Chp. 11 & 12 NUT 10

Which of the following is true about the Dietary Guidelines?

- The U.S. Department of Agriculture and Department of Health and Human Services issue the guidelines - the guidelines are issued every 5 years - the guidelines are based on the latest scientific evidence from diet-health research

Which of the following activities would use proportionally more carbohydrates than fat for energy?

- basketball - swimming - sprinting

What happens when the body loses water due to sweating?

- blood flow to the muscles and skin surface decreases - sweat rate is reduced - cardiac output decreases

What types of carbohydrates are fruit?

- fructose - simple carbohydrate

Which of the following are risk factors for heart disease?

- high LDL - high blood pressure

It is recommended that your pre-workout meal be:

- high in carbohydrate - moderate in protein - low in fat

What are some of the benefits of increasing carbohydrate intake for athletes?

- increased glycogen stores - prolonged endurance - improved recovery from endurance exercises

Which of the following should athletes consider when making a decision about what to drink during their workout?

- intensity of exercise - duration of exercise

Which of the following is/are nutrient-dense foods?

- liver - oranges - brown rice - kale - low-fat plain yogurt - eggs

Which of the following will help decrease muscle cramp development?

- making sure you're hydrated before exercising - stopping your exercise and resting - drinking fluids when cramping starts

Which of the following are signs and consequences of dehydration due to sweating?

- nausea - fatigue - muscle cramps - loss of appetite

According to the MyPlate recommendations, which of the following key nutrients can a variety of lean protein sources provide?

- protein - B vitamins - iron - fiber

Why are protein needs increased for athletes?

- protein is used to repair muscles after exercise - protein is used as a fuel source for athletes

When it comes to fuel utilization, fats

- provide more energy (calories) than an equal weight of carbohydrate - are the main fuel for muscles while at rest and during light activity

Which of the following are functions of water in the body?

- temperature regulation - body fluid composition - nutrient transport - waste removal

According to the Dietary Guidelines, a healthy eating pattern includes promoting the consumption of

- vegetables - fruits - healthful oils - whole-grains - lean protein sources

Which of the following activities would use proportionally more fat for energy than carbohydrate?

- walking - weight lifting - stretching - leisurely biking

Which two nutrients are needed in greater amounts by athletes than non-athletes, and why?

- water for replenishing fluids - protein for muscle repair

The three key rationales of the Dietary Guidelines for Americans are to 1. maintain a healthy _____________ 2. promotion of overall _______________ 3. prevention of _____________-related chronic diseases

1. weight 2. health 3. diet

According to the Dietary Guidelines, the goal is to reduce consumption of added sugars to less than ______% of total calories.

10

According to the Dietary Guidelines, the goal is to reduce consumption of saturated fat to less than ______% of total calories

10

As you're watching these videos, you get hungry and grab a bag of a chips. You look at the Nutrition Facts food label and see the servings per bag is 8 and the calories per servings is 140 kcals. How many calories are in the entire bag?

1120 kcals

The Dietary Guidelines baseline recommendation for physical activity for adults is

150 minutes per week

The MyPlate recommendations are to aim for at least __________ cups of fruit daily.

2

What is the recommended intake for each day from each of the five MyPlate food groups to meet a calorie intake based on a 2,000 calorie diet?: fruits

2 cups

MyPlate recommendations are to aim for at least ________ cups of vegetables daily.

2.5

What is the recommended intake for each day from each of the five MyPlate food groups to meet a calorie intake based on a 2,000 calorie diet?: vegetables

2.5 cups

Fill in the Daily Values for the following nutrients: saturated fat

20 g

Fill in the Daily Values for the following nutrients: fiber

25 g

What is the recommended intake for each day from each of the five MyPlate food groups to meet a calorie intake based on a 2,000 calorie diet?: dairy

3 cups

Fill in the Daily Values for the following nutrients: total cholesterol

300 mg

An athlete training daily and expending large amounts of energy should consume _________ of carbohydrate daily or approximately _________ of total calories.

450 grams or more; 60%

The suggested Daily Value for carbohydrates is __________g per day for athletes.

450-600

What is the recommended intake for each day from each of the five MyPlate food groups to meet a calorie intake based on a 2,000 calorie diet?: protein (meat, beans, nuts)

5.5 ounces

Fill in the Daily Values for the following nutrients: added sugars - less than ________g

50

Fill in the Daily Values for the following nutrients: protein

50

The Daily Value for added sugars is less than

50 g/day

The Daily Value for added sugars is less than _________.

50 g/day

What is the recommended intake for each day from each of the five MyPlate food groups to meet a calorie intake based on a 2,000 calorie diet?: grains

6 ounces

Most sports drinks contain a carbohydrate source dissolved in water at a concentration of ______% by weight (carbohydrate)

6-9

Fill in the Daily Values for the following nutrients: total fat

65 g

A federal symbol that serves as a reminder to build healthy eating patterns by making healthy choices across food groups is

MyPlate

Which individual most likely requires the greatest amount of energy/calories per day?

Professional basketball player

Close to half of our added sugar intake comes from

beverages

Many Americans do not consume enough of this key nutrient: _____________. It is commonly found in almost all dairy products.

calcium

During more intense exercise, a greater proportion of the supplied energy comes from

carbohydrate

Match the following fuel sources to the correct description by typing in the correct letter for the correct fuel source: stored in the body as glycogen in the muscle and liver in limited quantities

carbohydrate

Which of the following is best to consume during continuous exercise lasting for 90 minutes or more?

carbohydrates and water

Match the following nutrient-dense foods to the respective MyPlate food group: low-fat yogurt

dairy

Which of the following are recommended to do before working out?

eat 2-4 hours before working out

True or false: dietary supplements sold to enhance athletic performance are tightly regulated by the FDA

false

True or false: it is nearly impossible to meet an athlete's increased protein need through diet alone. Therefore, protein supplements are required.

false

True or false: the nutrition in sports drinks is comparable to that of fruit juices

false

True or false: you can target specific areas on your body to burn fat

false

During lower intensity exercise, a greater proportion of the supplied energy comes from

fat

Match the following fuel sources to the correct description by typing in the correct letter for the correct fuel source: stored in virtually unlimited quantities throughout the body

fat

Match the following nutrient-dense foods to the respective MyPlate food group: blueberries

fruits

Following a workout, __________ needs to be replenished and __________ synthesis in the muscle is increased.

glycogen stores; protein

During prolonged exercise, body stores of ________ are depleted. These stores can be increased through a high dietary intake of __________.

glycogen; carbohydrate

Match the following nutrient-dense foods to the respective MyPlate food group: brown rice

grains

______________, along with increasing acidity in the muscle, contributes to fatigue during intense exercise.

lactic acid

Most of our saturated fat intake comes from

mixed dishes, such as burgers

Match the following fuel sources to the correct description by typing in the correct letter for the correct fuel source: not stored in the body, but is functional tissue or compounds, such as muscles, organ protein, and enzymes

protein

Match the following nutrient-dense foods to the respective MyPlate food group: almonds

protein (meat, beans, nuts)

True or false: Diet and physical activity play a role in the development of certain chronic diseases, such as cardiovascular disease and cancer

true

True or false: if you increase the amount of carbohydrates in your diet, you can run, cycle, swim, etc., for greater distances and longer times.

true

true or false: Over half of the U.S. population is recommended to consume less than 1,500 mg of sodium per day

true

Match the following nutrient-dense foods to the respective MyPlate food group: kale

vegetables

Which of the following are NOT on the list of top five sources of calories for Americans?

whole grains fruit vegetables