What is Good Nutrition? - Summary
What are some of the major consequences of a chronic negative energy balance?
* body thinks it's starving * all 'non-survival' functions slow or shut down eg: reproductive, metabolic & brain.
What foods have a high nutrient density?
* bright or deep coloured vegetables & fruit * high fibre, unprocessed grains * lean meats
What foods have a high calorie density?
* cookies * crackers * butter * bacon
What foods have a low calorie density?
* fresh fruit & vegetables * broth based soup * chicken breast
What foods have a low nutrient density?
* white sugar * soft drinks * white flour * icecream
What are the major limiting factors to the success of your clients?
1. Genetic makeup 2. Physical activity patterns 3. Physiology 4. Mindset 5. Nutrition
Long-term dietary habits should be based on the intersection of what three goals?
1. Improved body composition 2. Improved health 3. Improved peformance
Why is outcome-based decision making one of the most critical factors in successful long-term nutrition? Give example.
Because it's measurable. A client can judge their nutrition plan based on the results it consistently produces (providing they choose to follow it).
Why?
Focusing on just one of these goals can sometimes mean sacrificing another the short term Nutritional strategies should include all three.
Why does it matter?
High nutrient foods promote good health.
Does focusing exclusively on body composition when making nutrition choices lead to improved health? Give example.
No. In the long run health & well being can be sacrificed. Eg: a diet based on negative energy balance can result in weight loss but unless nutrient dense foods are included, health & performance will be compromised.
What is Medical Nutrition Therapy? Why should you be concerned with it?
Prescribing nutrition for a variety of health conditions & illnesses. It can be illegal without obtaining appropriate dietitian credentials. OUTSIDE MY SCOPE OF PRACTICE.
What is calorie density?
Ratio of calories to actual weight of food.
What is nutrient density?
Ratio of nutrients relative to the total calorie content of food.
What does the phrase "energy balance" represent?
The relationship between 'energy in' (food & drink) and 'energy out' (calories used by the body for daily energy requirements.
What is the purpose of an ergogenic aid & why might they interest your clients?
These are performance enhancers. To help get the edge over competitors in sport - to gain quick results.
Why does it matter?
This is important to control energy balance.
What are some of the major consequences of a chronic positive energy balance?
Weight gain & health issues eg: * build up of plaque in arteries * increase in blood pressure & cholesterol * become insulin resistant * increased risk of cancers
