PRECISION NUTRITION Introduction What is good nutrition?
Best combination of nutrient and calorie density for improving health and promoting fat loss
A diet high in nutrient-dense foods and low in calorie-dense foods
Limiting factor
Anything that makes it more difficult for a client to achieve optimal results
Foods with high nutrient density
Bright or deeply colored vegetables; bright or deeply colored friuts; high fibers, unprocessed grains; lean meats
Insulin resistance
Condition in which normal amounts of the hormone insuline are inadequate to produce a normal response from fat, muscle, and liver cells
Calorie density
Energy provided per unit of food; high caloric density foods provide many calories in a small portion while low caloric density foods provide fewer calories in a large portion
Nutrient density
Foods that provide substantial amounts of nutrients with only the necessary calories.
High calorie density foods
Foods which have less water or are higher in fat - cookies, crackers, butter, bacon
Low calories density foods
Foods with a lot of fiber and water-fresh vegetables, broth based soups, fresh fruits, chicken breast
Performance
Function, action, or operation, whether athletically or in daily life
Social support
Network of individuals that provides positive feedback, constructive critics, and encouragement for one's lifestyle choices
Medical Nutrition Therapy (MTP)
Nutritional advice intended to treat a variety of conditions and illnesses, the provision of which is the exclusive domain of trained and licensed nutrition professionals
Metabolic
Pertaining to the chemical reactions and physiological processes necessary to ensure life.
Ergogenic
Physical or mental performance enhancing strategies
Laws of thermodynamics
Principles that govern energy exchange, including heat exchange and the performance of work
4 important criteria that all good nutrition plans should meet
Properly controls energy balance; provides nutrient density; achieves health, body composition and performance goals; is honest and outcome-based;
Energy balance
Relationship between all sources of energy intake and energy output; an organism is said to be in energy balance when energy flow into the body and out of the body is equal; often evidenced by a stable body weight.
Body composition
Relative relationship between lean body mass (bone mass, body water, muscle mass, organ mass) and fat mass (adipose tissue and intra-tissue fat deposits)
Health
State of physical well-being and optimum function that should be assessed through medical tests, including blood assessments, cardiovascular tests, and other screening modalities.
Cross-referral system
System in which 2 health and fitness professionals actively recommend each other's complementary services to their own clients and patients.
Foods with low nutrient density
Table sugar; soda/soft drinks; white flour; ice cream
Satiation
The state of being satisfactorily full
Outcome-based
Use of specific, measurable, outcomes and evidence to make decisions, rather than nebulous or dogmatic of what's "good" or "correct"
Positive energy balance
When energy flow into the body exceeds energy flow out of the body, often evidenced by an increasing body weight
Negative energy balance
When energy flow out of the body exceeds energy flow into the body, often evidenced by a decreasing body weight
Types of limiting factors
genetic makeup; physical/exercise activity pattern; physiology; mindset; nutrition.