Ch 12: Principles of Nutrition for the GFI

Question 1

The ___ is the level of intake of a nutrient that is adequate to meet the known needs of practically all healthy persons.

Answer 1

Recommended Dietary Allowance (RDA)

Question 2

The ___ refers to an adequate intake in 50% of an age and gender specific group.

Answer 2

Estimated Average Requirement (EAR)

Question 3

___ is the maximal intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age and gender-specific group.

Answer 3

Tolerable Upper Intake Level (UL)

Question 4

___ is a recommended nutrient intake level that, based on research, appears to be sufficient for good health; used when the Recommended Dietary Allowance (RDA) cannot be based on an Estimated Average Requirement (EAR).

Answer 4

Adequate Intake (AI)

Question 5

Comparing a person’s usual intake of a nutrient to the ____ helps to determine whether he or she is at risk of nutrient toxicity.

Answer 5

Tolerable upper intake level (UL). The UL is set so even sensitive people should not have an adverse reaction

Question 6

How should GFIs counsel adults with obesity for weight management (BMI equal to or more than 30)?

Answer 6

Change eating and activity to lose weight and prevent additional weight gain

Question 7

How should GFIs counsel adults who are overweight for weight management (BMI equal to or more than 25)?

Answer 7

Avoid additional weight gain and lose weight, especially for those at increased risk for cardiovascular disease. Major risk factors, with obesity and overweight, are elevated cholesterol, type 2 diabetes, hypertension, metabolic syndrome, physical inactivity and tobacco use.

Question 8

How should GFIs counsel children who are overweight or obese (BMI percentile >85% for age or more than >95% for gender)?

Answer 8

Change nutrition and physical activity patterns so BMI-for-age percentile does not increase over time. This advises against weight loss for most children, and instead promotion of weight maintenance as child grows taller.

Question 9

How should GFIs counsel pregnant women around weight management?

Answer 9

Follow weight gain recommendations: 
underweight women should gain 28-40lbs
normal weight women should gain 25-35 lbs
overweight women should gain 15-25 lbs
obese women should gain 11 to 20 lbs

Question 10

The Institute of Medicine has established a range, known as the _____, for the percentage of calories that should come from carbs, protein, and fat for optimal health and reduction of chronic disease risk.

Answer 10

Acceptable Macronutrient Distribution Range (AMDR)

Question 11

How does the AMDR recommend macronutrients be distributed for children ages 1-3?

Answer 11

45-65 % carbs
5-20% protein
30-40% fat

Question 12

How does the AMDR recommend macronutrients be distributed for older children, 4-18 years?

Answer 12

45-65% carbs
10-30% protein
25-35% fat

Question 13

How does the AMDR recommend macronutrients be distributed for adults, 19+?

Answer 13

45-65% carbs
10-35% protein
20-35% fat

Question 14

The healthiest fats are ______ and _____, found in seafood, nuts, seeds, and oils.

Answer 14

Monosaturated and polyunsaturated. Unhealthy fats are saturated.

Question 15

Name (6) strategies for managing weight.

Answer 15

1. Smaller portion sizes
2. Eat less fast food
3. Aim for 500 cal deficit each day
4. Increase intake of whole grains, veggies and fruit
5. Decrease sugar-sweetened drinks
6. Eat breakfast

Question 16

What are (6) foods you should reduce when trying to manage weight?

Answer 16

Sodium < 2300 mg/daily
Saturated fatty acids < 10% of cals/day
Trans fat (aim for zero)
Added sugar < 10% of cals/day
Refined grains (limited consumption)
Alcohol (1-2 drinks per day if consumed)

Question 17

What are (6) foods you should increase when trying to manage weight?

Answer 17

Fruits/veggies
Whole grains
Milk/milk products
Seafood, nuts, seeds
Dietary fiber
Vitamins/minerals

Question 18

For every 10-calorie deficit per day, the average overweight adult will lose about ____.

Answer 18

1 lb. Half the weight loss occurs in 1 year. In 3 years, most of the weight will be lost. The National Institute of Health Body Weight Planner determines the caloric needs to meet certain goals.

Question 19

Athletes should consume _____ grams of carbs per pound of body weight daily, depending on their total daily energy expenditure, type of exercise, gender, and environmental conditions to maintain blood glucose levels during exercise and to replace muscle glycogen.

Answer 19

3 - 5 g/lb

Question 20

_______ have been frequently cited as an important contributing factor to the growing rates of obesity seen in the past several decades.

Answer 20

Increased portion sizes

Question 21

A _____ diet can help to optimize athletic performance and muscle strengthening due to its ability to build muscle and repair tissue; it also helps with weight loss and health benefits.

Answer 21

High-protein diet (closer to 35% of daily cals)

Question 22

The average person requires __ g of protein daily per lb of body weight.
Athletes require __ g per daily per lb of body weight, depending on gender, age, type and intensity of exercise (more for strength/power athletes).

Answer 22

Avg: 0.8 - 1 g/kg weight OR 0.4 - 0/5 g/lb body weight
Athlete: 1.2 - 1.7 g/kg body weight OR 0.5 - 0.8 g/lb

Question 23

Different types of protein are better at different times. _____ protein is the liquid remaining after milk has been curdled and strained, it is _____ digested, resulting in short burst of amino acids in blood stream.

Answer 23

Whey; rapidly. Known for its ability to stimulate muscle protein synthesis.

Question 24

____ is the protein that gives milk its white color and accounts for majority of milk protein. It is ____ digested, resulting in prolonged release of amino acids lasting up to 2 hours.

Answer 24

Casein; slowly. If the goal is for amino acids to be readily available for muscle regeneration immediately following a workout, an athlete may consider timing protein intake accordingly to best maximize results.

Question 25

Total daily protein intake should not be excessive because the body has a limited capacity to use amino acids to build muscle. Most studies suggest a threshold of ____ g/kg of body weight.

Answer 25

1.6 - 1.7 g/kg

Question 26

The two main goals of a pre-workout snack are to:

Answer 26

1. optimize glucose availability and glycogen stores

2. provide the fuel needed to support exercise performance

Question 27

Some research suggests that eating a relatively small meal containing 50 g of _____ and 5-10g of _____ 30-60 mins before exercise helps increase glucose availability near the end of a long-duration workout.

Answer 27

Carbs; protein

Question 28

In general, a pre-workout snack should be: (4)

Answer 28

1. relatively high carb
2. relatively low fat/fiber
3. moderate protein
4. 400-800 cals

Question 29

____ is a condition characterized by low sodium in the blood, which occurs when an individual drinks too much plain water.

Answer 29

Hyponatremia. This is rare and generally affects high-risk populations during specific types of activities

Question 30

Fluid-intake recommendations during exercise:

Answer 30

17-20 oz 2 hours prior to exercise
7 - 10 oz every 10-20 mins during exercise
16-24 ox for every pound of body weight loss after exercise (essentially aim for 1:1 replacement of fluid with the amount you sweat out)