Ch. 7

According to recommendations from the DASH eating plan for low-fat or fat-free dairy, what are the, 1. daily amt servings (unless otherwise specified)? 2. They are major sources of : - c________ - p________

1. 2-3 2. Major sources of calcium and protein.

According to the 2015-2020 Dietary Guidelines, clients should clean their h_______, food contact ___________, f________, and v__________ to protect themselves from foodborne illnesses. Although, they should NOT wash or rinse ___________ or __________.

1. Hands. 2. Food contact surfaces. 3. fruits. 4. vegetables. 1. Meat. 2. Poultry.

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

2,000

With diabetes, it is important to balance nutrition intake with __________ and ________ or other ____________.

exercise. insulin. medications.

According to recommendations from the DASH eating plan for fruits, what are the, 1. daily amt servings (unless otherwise specified)? 2. They are important sources of: - p___________ - m__________ - f_________

1. 4-5. 2. Important sources of potassium, magnesium, and fiber.

According to recommendations from the DASH eating plan for whole grains, what are the, 1. daily amt servings (unless otherwise specified)? 2. They are a major source of 1. e__________ 2. f__________

1. 7-8 2. Major source of energy & fiber.

According to recommendations of the MyPlate Program, you should eat fewer foods high in what 3 things?

1. Solid Fat (saturated and trans) 2. added sugars. 3. salt.

A pre-exercise meal or snack should be: 1. high in ________ (max glucose availability) 2. low in _______ (min Gastro distress & facilitate gastric emptying) 3. Moderate __________. 4. well-__________ by individ.

1. high in carbs (max glucose availability) 2. low in fat (min Gastro distress & facilitate gastric emptying) 3. Moderate protein. 4. well-tolerated by individ.

What are 3 keys to enjoying your food while still practicing good healthy habits?

1. slow down while eating. 2. key in to the body's internal cues of hunger and satiety. 3. Try to minimize distractions (television).

According to recommendations of the MyPlate Program, you should make ________ of your grains _________ ___________ or ideally more than that. This will help ensure adequate __________ intake and decreased intake of highly __________ foods.

1/2. whole grains. fiber. processed

If after 2 hrs of prehydration no urine is produced or it is still dark, the individ should drink an additional _____ to _____ mL (.10 to .17 oz) of fluid per ______ kg (2.2 lb) of body weight _______ hrs before the event.

3 to 5 mL. (.10 to .17 oz) 1 kg. (2.2 lb). 2.

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

3,500

Athletes should begin prehydrating about _________ hours prior to the exercise session. Slow consumption of about _____ to _______ mL ( .17 to .24 oz) of fluid per ______ kg ( 2.2 lb) of body weight is recommended.

4. 5 to 7 mL (.17 to .24 oz) 1 kg. (2.2 lb)

The DRIs recommend that about _____ to ______% of calories come from carbs, ________ to ______% from protein, and _______ to ______% from fats.

45 to 65. 10 to 35. 20 to 35.

According to recommendations from the DASH eating plan for sweets, what are the WEEKLY amt servings (unless otherwise specified)? Sweets should also be low in ________.

5 per week. fat

When pregnant or lactating, you should consume ________ ug of ________ _________ from fortified foods or supplements in addition to food forms of _________.

600. folic acid. folate.

Most Americans need ____ servings of vegetable and fruits each day.

9

What part of the nutrition facts label is most important for weight control?

Calories.

According to the 2015-2020 Dietary Guidelines, how should clients cook foods to protect themselves from foodborne illnesses?

Cook to a safe temp to kill microorganisms.

With those who have hypertension, positive effects have been shown in following the _________ eating plan combined w/ decreased ________ intake.

DASH. salt.

According to the 2015-2020 Dietary Guidelines, pregnant women should only eat certain what to protect themselves from foodborne illnesses? (2)

Deli meats and frankfurters that have been reheated to steaming hot.

Refers to estimated average requirement (EAR), Tolerable Upper Intake Level (UL), and Recommended Dietary Allowances (RDA).

Dietary Reference Intakes (DRI)

Provides an excess of calories and saturated fat in exchange for no nutritional benefits over fat-free or low-fat versions.

Full-fat dairy products

What helps to balance calories?

Physical activity

The ________ and the _________ should be considered when designing and implementing a comprehensive nutrition plan based on dietary recommendations.

RDA. EAR.

Use the Mifflin-St. Jeor equation for this client to estimate the appropriate daily caloric intake range to support his moderately active lifestyle. For men: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) - 4.92 x age (yrs) + 5 Client: William, Body weight: 176 lb (80 kg), Height: 6' (183 cm), age: 40 yrs.

RMR = 9.99 x (80 kg) + 6.25 x (183 cm) - 4.92 x 40 + 5 = 1,751. For MODERATELY ACTIVE individs, you then need to multiply the calculated RMR by 1.5 and 1.7 to find the appropriate daily caloric intake range. 1,751 x 1.5 = 2,626. 1,751 x 1.7 = 2,977. range = 2,626-2,977 calories.

Approximation of the energy expended at rest each day that can be estimated by using the Mifflin-St. Jeor equation.

Resting metabolic rate (RMR)

____________ ____________ are standardized so that consumers can compare similar products.

Serving sizes.

levels of intake of essential nutrients that (based on scientific knowledge) are judged by the Food and Nutrition Board to be adequate to meet the known needs of practically all healthy persons.

What is Recommended Dietary Allowances (RDA)?

Maximal intake that is unlikely to pose risk of adverse health effects to almost all individ in an age- and gender-specific group.

What is Tolerable Upper Intake Level (UL)?

daily intake of specific nutrients estimated to meet the requirement in 50% of healthy people in age- and gender-specific group.

What is estimated average requirement (EAR)?

Used for estimating resting metabolic rate (RMR)

What is the Mifflin-St. Jeor equation used for?

According to recommendations of the MyPlate Program, it is important to __________ calories. People should only eat the amount of calories that the _________ needs.

balance. body.

MyPlate encourages Americans to eat a more ______________ diet that is made up of about _______ fruits and veggies.

balanced. 50%

Athletes can prepare the gut for competition by limiting NSAIDs ___________ and __________ exercise.

before and during.

If you have osteoporosis, adequate __________ and _________ ___________ intake is essential.

calcium. Vitamin D.

According to recommendations of the MyPlate Program, you should _______ your food, but eat ________.

enjoy. less.

Athletes can prepare the gut for competition by practice drinking during training to improve ___________ ___________.

event-day comfort.

Athletes can prepare the gut for competition by avoiding high-fiber foods before ______________.

exercise.

According to recommendations of the MyPlate Program, you should switch to _____________ or ____________ ( _____% ) milk dairy products instead of ___________ milk dairy products.

fat-free or low-fat (1%) whole-fat

Research suggests that active individuals do NOT need a __________ ___________ of calories from carbs or protein than the average person.

greater percentage.

Athletes can prepare the gut for competition by getting acclimatized to _________.

heat.

Athletes can prepare the gut for competition by ingesting a high-___________ , high-_____________ diet.

high-energy, high-carbohydrate.

Athletes can prepare the gut for competition by avoiding high-_____________ , ____________ food before exercise such as sugary candy and soda.

high-energy, hypertonic

Athletes can prepare the gut for competition by staying _____________ through water consumption.

hydrated

According to recommendations of the MyPlate Program, you should compare sodium in foods and then choose the __________ __________ ___________.

lower sodium versions.

According to recommendations of the MyPlate Program, you should eat more _________ , _________ __________ , and fat-free or ____% _______ ________ products. This will give you an adequate supply of what 4 nutrients? 1. P__________ 2. C__________. 3. V__________ ______. 4. F_______

vegetables whole grains. 1% milk dairy 1. Potassium. 2. Calcium. 3. Vitamin D. 4. Fiber.

According to recommendations of the MyPlate Program, you should make half of your plate __________ and ____________ every day.

vegetables and fruits.

With iron-deficiency anemia, it is important to consume a source of _________ _________ at each meal, as well as a serving of __________ , ________ , __________ or __________ at each meal, and avoid drinking large amounts of __________ or _________.

vitamins C. meat, poultry, beans or legumes. coffee or tea.

According to recommendations of the MyPlate Program, you should drink more __________ instead of _________ __________ to help cut sugar and unnecessary, __________ calories.

water. sugary drinks. empty.

Optimal nutrition choices are important for _____________ ___________ , which is defined as the ability to maintain a low risk of disease, high mental and physical function, and active engagement in life.

successful aging.

The average person requires _______ to _______ gram(s) of protein per kilogram of body weight per day.

0.8 to 1.0

The goal of MyPlate is to simplify the government's ___________ messages into an easily understood and implemented graphic. Describe the graphic.

nutrition. A dinner plate divided into 4 nearly equal sections of fruits, veggies, protein, and grains, w/ glass of 1% or non-fat milk.

According to recommendations of the MyPlate Program, you should avoid _________ portions of food. It is recommended to have _________ serving sizes, and more __________ eating.

oversized. smaller. mindful.

listed for key nutrients to make it easier to compare products, evaluate nutrient content claims, and make informed dietary trade-offs.

percent daily values

According to the 2015-2020 Dietary Guidelines, clients should refrigerate __________ _________ promptly (within ______ hours) and defrost food properly to protect themselves from ____________ illnesses. Also, eat leftovers w/in _______ or _______ days.

perishable food 2 hours foodborne 3 or 4 days.

According to recommendations from the DASH eating plan for fats and oils, what are the, 1. daily amt servings (unless otherwise specified)? 2. DASH has _____% of calories as fat (including fat in or added to foods)

1. 2-3. 2. 27%

According to recommendations from the DASH eating plan for meats, poultry, and fish, what are the, 1. daily amt servings (unless otherwise specified)? 2. Rich sources of: - p_________ - m_________

1. 2-3. 2. Rich sources of protein and magnesium.

According to recommendations from the DASH eating plan for vegetables, what are the, 1. daily amt servings (unless otherwise specified)? 2. Rich sources of: - p__________ - m____________ - f___________

1. 4-5 2. Rich sources of potassium, magnesium, and fiber.

According to recommendations from the DASH eating plan for nuts, seeds, and dry beans, what are the, 1. WEEKLY amt servings (unless otherwise specified)? 2. They are rich sources of the following: 1. e_________ 2. m____________ 3. p___________ 4. p__________ 5. f___________

1. 4-5 per week. 2. Rich sources of energy, magnesium, potassium, protein, and fiber.

List 3 guidelines that clients can use to prevent performance-diminishing and health-altering effects from dehydration or hyponatremia. 1. Aim for ____ : ____ fluid replacement to fluid loss _______. 2. Drink fluids w/ _________ during prolonged exercise sessions. 3. Drink ______-__________ sports drinks to reduce muscle fatigue.

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

What are the 8 most common food allergies? 1. F_______ 2. S_______ 3. S_________ 4. W________ 5. E________. 6. M_______ 7. P__________ 8. Tree _______.

1. Fish. 2. Shellfish. 3. Soybean. 4. Wheat. 5. Eggs. 6. Milk. 7. Peanuts. 8. Tree Nuts.

The 5 key recommendations of the 2015-16 Dietary Guidelines that are key to good nutrition. 1. Follow a healthy eating ________ across the __________. (emphasize overall eating patterns over individ nutrients) 2. Focus on ________, _________ density, and __________ (variety across and w/in all food groups) 3. Limit calories from added ________ and __________ fats and reduce ________ intake 4. Shift to healthier ________ and ________ choices. (consider personal/cultural preferences to make shift easier) 5. ___________ healthy eating patterns for all. (home, school, work, communities)

1. Follow a healthy eating pattern across the lifespan. (emphasize overall eating patterns over individ nutrients) 2. Focus on variety, nutrient density, and amount (variety across and w/in all food groups) 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices. (consider personal/cultural preferences to make shift easier) 5. Support healthy eating patterns for all. (home, school, work, communities)

According to the 2015-2020 Dietary Guidelines, clients should avoid raw m_______, raw or partially cooked e______, raw or undercooked m______ or p________, unpasteurized j________, and raw s_________ all together in order to protect themselves from foodborne illnesses. This is especially important for i_______, young __________, __________ women, ________ adults, and _____________ individuals.

1. Raw (unpasteurized) milk (or any products made from unpasteurized milk) 2. Raw or partially cooked eggs (or foods containing raw eggs) 3. Raw or undercooked meat or poultry. 4. Unpasteurized juices. 5. Raw Sprouts. 1. infants. 2. young children. 3. pregnant women. 4. Older adults. 5. immunocompromised.

Someone with cardiovascular disease should limit saturated fat to less than ________% of total caloric intake (preferably less than _______%), added sugars to less than ________% of total caloric intake, alcohol to no more than _______ drink per day, and sodium intake to less than _______g/day.

10% 7% 10% one 2.3 g

Use the Mifflin-St. Jeor equation for this client to estimate the appropriate daily caloric intake range to support her moderately active lifestyle. For women: RMR = 9.99 x wt (kg) + 6.25 x ht (cm) - 4.92 x age (yrs) - 161. Client: Abby, Body weight: 135 lb (61 kg), Height: 5' 7" (170 cm), age: 37 yrs.

RMR = 9.99 x 61 kg + 6.25 x 170 cm - 4.92 x 37 - 161 = 1,329. For MODERATELY ACTIVE individs, you then need to multiply the calculated RMR by 1.5 and 1.7 to find the appropriate daily caloric intake range. 1,329 x 1.5 = 1,933. 1,329 x 1.7 = 2,259. range = 1,933-2,259 calories.

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

encourage require HC should protect themselves by ensuring their employers possess adequate insurance coverage for them should a problem arise. Furthermore, ACE strongly encourages continuing education on diet and nutrition for all fitness professionals.

Athletes can prepare the gut for competition by consulting a _____________ if gastrointestinal problems persist.

physician.

Athletes can prepare the gut for competition by urinating and defecating _________ to exercise.

prior.

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

proper sports nutrition during exercise

primary goals are to replenish glycogen stores and facilitate muscle repair

proper sports nutrition during post-exercise

primary goals are to optimize glucose availability & glycogen stores and provide the fuel needed for exercise performance

proper sports nutrition for pre-exercise