ch 10 and 14

Energy gels are easily portable for the race and help to replenish carbohydrates, but they do not supply enough ______ to replace what is lost during exercise.

water

Click to select the true statements about body composition and fertility.

All EXCEPT "body fat has no impact on male fertility"

In addition to the nutrients listed on the Nutrition Facts label, this energy gel also contains 100 mg caffeine. What is the potential advantage of caffeine for athletic performance?

Decreased perception of fatigue

Branched chain amino acids (BCAA) are the muscles' preferred source of energy during endurance activity.

F

Proper attention to a well-balanced diet and healthy lifestyle can improve the chances of positive birth outcomes. Conversely, ingestion of agents that cross the placental barrier and can cause harm to the developing fetus should be avoided. Determine whether each practice should be included or avoided to ensure a healthy pregnancy for both the mother and baby.

avoided: aspirin, caffeine, vitamin A, moderate alcohol intake

Fluid should be consumed

before, during, and after activity

Drag the nutrient name to its recommended intake level during pregnancy.

1. 103 pounds 2. 148 pounds 3. 165 pounds

Complete each sentence with the appropriate pregnancy-related term.

1. 38-42 weeks 2. embryo 3. fetus 4. placenta 5. do not mix

Throughout her pregnancy, Dana has been experiencing heartburn. A registered dietitian nutritionist explained that hormones produced by the placenta cause the muscles in the GI tract (including the lower esophageal sphincter) to relax, which sometimes leads to heartburn. However, there are a number of things she can do to alleviate the discomfort of heartburn. Click to select the dietary or lifestyle strategies that can help to prevent or lessen pain associated with heartburn.

1. carb 2. iron 3. folic acid 4. calcium 5. fiber 6. water

Polycystic ovary syndrome (PCOS) is the leading cause of female infertility. Complete the following sentences with increased or decreased to describe the relationships between diet, hormones, and fertility.

1. increased increased 2. increased 3. decreased 4. decreased 5. increased 6. decreased

Gestation is divided into three 13- to 14-week periods called trimesters. Determine whether the following events occur in the first, second, or third trimester of pregnancy.

1. neural tube, most spontaneous abortions 2. first trimester during, mother's breast weight increases 3. majority of iron transfer, fetus doubles in length and weight

At what point in pregnancy is the neural tube formed?

1st trimester

The Dietary Guidelines for Americans advise us to limit sodium in our diets. What is the purpose of the sodium in this energy gel?

All of these are correct.

Some dried peas and beans, such as lentils, are nutrient-dense sources of folate. What other nutritional benefits do beans provide?

All of these choices are correct.

Now redesign her diet, making sure that her intake meets pregnancy needs for protein, carbohydrates, folate, vitamin B-6, iron, calcium, and vitamin D. (Hint: Use of fortified foods, such as breakfast cereal, and a prenatal supplement will be useful.)

Breakfast: granola bar and breakfast cereal Lunch: prenatal supplement, sweetened yogurt, apple, small bagel with cream cheese Dinner: 4 oz steak, 1 cup of vegetables, 1 cup of fruits

Using NutritionCalc Plus software, evaluate Gayle's usual menu. How do her intakes of protein, carbohydrates, folate, vitamin B-6, iron, calcium, and vitamin D compare with the recommended amounts for pregnancy?

Her intakes of protein, carbohydrates, folate, vitamin B-6, iron, calcium, and vitamin D are lower than the recommended amounts for pregnancy.

When would be the best time to use a protein-rich energy bar?

One hour after the race

Dana and her husband are on vacation at a resort that features a variety of outdoor activities. Because she is pregnant, Dana is cautious about what types of exercise she engages in. All of the following are appropriate exercises for pregnancy except

SCUBA diving

Which of the following cooking methods is best for preserving the folate content of collard greens?

Steaming

A sports drink is superior to water for optimal hydration during continuous endurance events lasting more than 60 minutes.

T

Rank the following foods in order from highest folate content (left) to lowest folate content (right).

cooked spinach => cooked lentils => orange juice => vanilla yogurt

In general, a longer gestational period

decreases the likelihood of medical problems for the infant.

Examples of neural tube defects include

spina bifida.

A specific benefit of the amino acid leucine for athletes is to

stimulate gains in muscle mass during strength training.

During pregnancy, folate requirements increase to 150% of nonpregnant needs in order to

support increased DNA synthesis.

The Academy of Nutrition and Dietetics and the American Academy of Pediatrics recommend that babies should be exclusively breastfed for

the first 6 months of life.

During which trimester is the fetus at greatest risk of malformations?

1st trimester

The American Academy of Pediatrics recommends that all infants, including those who are exclusively breastfed, should be given ______ of supplemental vitamin D per day until intake from food sources reaches this amount.

400 IU

In addition to the macronutrients it provides, the energy bar makes a significant contribution to meeting the Daily Value for several vitamins and minerals. What is a potential concern when consuming highly fortified food products?

Consuming multiple servings could lead to excessive intake of some nutrients.

One cup of cooked spinach supplies about 260 micrograms of folate, whereas the same volume of raw spinach supplies only 58 micrograms of folate. Why is there a difference in folate content between the same serving size of cooked versus raw spinach?

Cooking reduces the volume of leafy green vegetables, so more vegetables are in that 1 cup of cooked spinach.

Dana is intending to breastfeed her baby after he is born. She has read that human breast milk differs significantly from cow's milk and that cow's milk should not be introduced until the baby is at least one year old. How does human breast milk differ from cow's milk?

Cow's milk is too high in minerals, too high in protein, and too low in carbohydrates for human infants.

Natural food sources of folate are better absorbed than the synthetic folic acid found in supplements and fortified foods.

F

The energy bar provides some fuel for exercise, but during the race, you would need to consume additional

fluid.

Many pregnant women experience constipation during pregnancy as the intestinal muscles relax and the growing baby competes with the GI tract for space in the abdominal cavity. Click to select the dietary and lifestyle strategies that can help to alleviate constipation during pregnancy.

everything EXCEPT iron supplements

Click to select the benefits of exercising during pregnancy.

everything EXCEPT loss of lean body mass and shorter gestational period

In the early stages of her pregnancy, Dana often experienced morning sickness. Click to select the practices that are recommended to alleviate nausea associated with pregnancy.

everything except drinking two cups of water