Ch. 6 Nutrition for Health and Fitness Flashcards
What kind of nutrition information should PTs share with their clients?
Nonmedical nutrition information
What should PTs be prepared to discuss?
- Principles of healthy nutrition and food preparation
- Food to be included in the balanced daily diet
- Essential nutrients needed by the body
- Actions of nutrients on the body
- Effects of deficiencies or excesses of nutrients
- How nutrient requirements vary through the lifecycle
- Principles of pre- and post-workout nutrition and hydration
- Information nutrients contained in foods or supplements
Recommended Dietary Allowance (RDA):
Represents the level of intake of a nutrient that is adequate to meet the known needs of practically all healthy persons
Estimated Average Requirement (EAR):
The adequate intake in 50% of an age- and sex-specific group
Tolerable Upper Intake Level (UL):
This is the maximal intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age- and sex- specific group
Adequate Intake (AI):
Recommended nutrient intake level that, based on research, appears to be sufficient for good health
What are some sources that PTs can recommend to clients about nutrition?
- Dietary Guidelines for Americans
- MyPlate
- Academy of Nutrition and Dietetics
- Canada’s Dietary Guidelines for Health Professionals and Policy Makers
- Harvard University’s Healthy Eating Plate
- NIH Body Weight Planner
How many calories should females _______ eat:
- age 14-18
- age 19-30
- age 31-50
- age 51+
- 1800 cal
- 2000 cal
- 1800 cal
- 1600 cal
How many calories should males _______ eat:
- age 14-18
- age 19-30
- age 31-50
- age 51+
- 2200, 2800, 3200
- 2400, 2600, 3000
- 2200
- 2000
What is Key Guideline 1 for the 2015-2020 Dietary Guidelines?
Follow a healthy eating pattern across the lifespan
What are the main components of a healthy eating pattern?
- Veggies (dark green, red & orange, legumes (beans and peas), starchy
- Fruit
- Grains (whole)
- Fat-free or low fat dairy (milk, yogurt, cheese, soy)
- Variety of foods rich in protein (seafood, lean meats & poultry, eggs, legumes, nuts seeds, soy)
How does the Mediterranean-Style Eating Pattern differ from the U.S-Style Eating Pattern?
- MSEP contains more fruits and seafood and less dairy, meats, and poultry
How does the Healthy Vegetarian Eating Pattern differ from the U.S-Style Eating Pattern?
- HVEP increases the amount of soy products, legumes, nuts and seeds, and whole grains
- Eliminates meat, poultry, and seafood
What factors does weight management depend on?
Environmental, behavioral, genetic, and hormonal factors
What is Key Guideline 2 for the 2015-2020 Dietary Guidelines?
Focus on variety, nutrient density, and amount
What types of foods are nutrient-dense?
Vegetables, fruits, grains, dairy, oils, and proteins
What are the 5 subgroups of vegetables and what are they nutrient-dense in?
- Dark green (high in vit K)
- Red & orange (high in vit A)
- Legumes (most fiber)
- Starchy (highest in potassium)
- Others
What nutrients do fruits contain?
Potassium, fiber, and vitamin C
What foods are included in grains?
- Rice, oatmeal, popcorn
- Contain grains = bread, cereals, crackers, pasta
What foods do whole grains include?
- Brown rice, quinoa, and oats
What nutrients do whole grains include?
- Fiber, iron, zinc, manganese, folate, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, selenium, riboflavin, and vitamin A
What nutrients does dairy include?
- Calcium, phosphorus, vit A & D & B12, riboflavin, protein, potassium, zinc, choline, magnesium, and selenium
What foods are considered proteins and what are they nutrient dense in?
- Seafood (most vit B12 & D, omega-3 fatty acids, iron)
- Meats (contain most zinc and iron)
- Poultry (contains most niacin and iron)
- Eggs (most choline)
- Nuts, seeds (most vit E)
- Legumes and peas
- Dairy products
What nutrients does protein include?
- Niacin, vit B12 & B6 & D & E, riboflavin, selenium, choline, phosphorus, zinc, and copper
What nutrients do oils include?
- Fatty acids & vitamin E
What are commonly consumed plant oils?
- Canola, corn, olive, peanut, safflower, soybean, and sunflower
What foods are oils naturally found in?
- Olives, nits, avocados, and seafood
What is Key Guideline 3 for the 2015-2020 Dietary Guidelines?
Limit calories from added sugars and saturated fats and reduce sodium intake
The Dietary Guidelines recommend that Americans consume no more than ___ of calories from added sugars and saturated fats.
10%
What are the two natural sugars?
- Fructose
- Lactose
What is a high intake of saturated fats associated with?
- Increased total cholesterol
- Low-density lipoprotein (LDL) cholesterol
- Increases the risk of CV disease
What are major sources of saturated fats?
- Full-fat cheese, pizza, grain-based desserts, dairy-based desserts, fried foods, sausage, franks, bacon, and ribs
What are major sources of polyunsaturated and monosaturated fats?
- Vegetable oils, salmon, tuna, other fatty fish, nuts and seeds (flaxseeds)
What is another word for trans fats (on ingredient lists)?
“Partially hydrogenated”
What is a high intake of trans fat associated with?
- Increase of LDL
- Increase risk of CV disease
What is a high sodium intake associated with?
High blood pressure
What are some ways a PT can collaborate with clients to help decrease sodium intake?
- Read nutrition labels
- Consume more fresh foods and fewer processed foods
- Eat more home-prep meals and add little table salt or sodium-containing seasonings
- When eating out, ask that salt not be added
- Reduce calorie intake (since most foods also contain sodium)
What does the DASH eating plan stand for?
Dietary Approaches to Stop Hypertension
What are staple foods in the DASH eating plan?
- Whole grains, fruits, veggies, legumes
- Fish, poultry, lean meats, nuts, low-fat dairy products
Who might need increased levels of sodium?
- People participating in intensive physical activity in hot and humid environments
- Athletes
What is Key Guideline 4 for the 2015-2020 Dietary Guidelines?
Shift to healthier food and beverage choices
How might shifts in healthier diet play out in a daily eating plan?
- Shift from high-cal snacks to nutrient dense snacks (chips&dip->carrots&hummus)
- Shift from fruit products w/ added sugar to whole fruit
- Shift from refined grains to whole grains (white to whole wheat bread)
- Shift from snacks high in sodium to unsalted snacks (meat&cheese sticks->unsalted cashews)
- Shifts to solid fats to oils
- Shifts from beverages w/ added sugars (soda) to no-added sugar beverages (seltzer water)
What is Key Guideline 5 for the 2015-2020 Dietary Guidelines?
Support healthy eating patterns for all
How does “food access” play a part in meeting a client where they are at?
Access to healthy, safe, and affordable food choices is influenced by several factors, including proximity to grocery stores, financial resources, transportation, and neighborhood resources such as average income and availability of public transportation
How does “household food insecurity” play a part in meeting a client where they are at?
This occurs when access to nutritious and safe food is limited or uncertain. Food insecurity affects a family’s ability to obtain food and make healthy choices and can worsen stress and chronic disease risk
How does “acculturation” play a part in meeting a client where they are at?
Involves moving toward a typical American eating plan from what is often a more nutritious eating pattern of the home country.
What are some impactful interventions for a healthier lifestyle?
- Home: Meal prep and cook. Limit screen time, build in physical activity family time
- School: Healthy foods and snacks, nutrition labels, increase education on nutrition awareness, active play, quality PE program
- Worksite: health and wellness programs, nutritional counseling, active breaks, flexible schedules, decrease sitting time
- Community: support shelters, food banks, farmers markets, community gardens, walkable communities
What are serving sizes on food labels based on?
Amounts of food and beverages that people commonly consume, not how much they should consume
What is considered low, moderate, and high in regards to calories in a serving size?
- 40
- 100
- 400
What are some good sources of fiber? And how much should be consumed every 1000 cal?
- Fruits, veggies, beans, and peas
- 14 grams
How many grams of sugar should be consumed on a 2000 calorie diet?
Less than 50 grams per day (<10% of total calories)
What percentage of calories should an individual get from protein?
10-35%
What percentage of calories should an individual get from carbs?
45-65%
What percentage of calories should an individual get from saturated fats?
<10%
What percentage of calories should an individual get from total fats?
20-35%
How many calories are in 1 gram of protein?
4 k/cal
How many calories are in 1 gram of carbohydrate?
4 k/cal
How many calories are in 1 gram of fat?
9 k/cal
What are issues that would indicate the need for a referral to a RD?
- Disordered eating
- Multiple chronic disease states
- Client request for meal planning
- Detailed nutrition information beyond the scope of a PT
What are the 2 main goals of a pre-exercise snack?
- Optimize glucose availability and glycogen stores
- Provide the fuel needed to support exercise performance
When should an individual aim to eat before a workout/event?
4-6 hours before (wholesome carb-rich meal)
What is good to eat for a pre-workout snack and how long before the workout?
- Small carb and protein containing snack (50 grams carbs & 5-10 protein)
- 30-60 minutes before
When exercise lasts longer than 1 hour, what happens to the body?
Blood glucose levels begin to dwindle
If moderate-vigorous exercise exceeds 1 hour, how should an individual fuel?
Should consume glucose-containing beverages and snacks (30-60 grams of carbs per hour of training)
What is the main goal of post-exercise fueling?
To replenish glycogen stores and facilitate muscle repair
How soon should refueling after a workout begin and what types of foods?
- 30 minutes after exercise and be followed by a high-carb meal within 2 hours
- Carbs with some protein
What do carbs and proteins do for the body after a workout?
- Carbs help replenish the used up energy that is normally stored as glycogen in muscles
- Protein helps to rebuild the muscles that were fatigued during exercise
What is euhydration?
State of “normal” body water content- perfect balance between too much and not enough fluid intake
What is the goal of fluid intake during exercise?
Prevent performance-diminishing or health-altering effects from dehydration or hyponatremia
What are some guidelines PTs can share with clients on hydration during exercise?
- Aim for 1:1 fluid replacement to fluid loss ration
- Drink fluids with sodium during prolonged exercise sessions (sports drinks containing sodium and potassium)
- Drink carbohydrate-containing sports drinks to reduce fatigue
What are the supplements considered “strong evidence to support efficacy and apparent safety”?
- Creatine
- Caffeine
- Post-exercise carb ingestion
- Protein supplementation
- Sodium bicarbonate
- B-alanine
What does creatine do?
- Increases high-intensity exercise performance and muscle mass
What are the 3 varieties of whey?
- Whey protein concentrate (25-89% protein)
- Whey powder (11-15% protein)
- Whey protein isolate (90+% protein)
What are some observations made about protein supplementation?
- Supplementation augments increases in one-rep max strength and fat-free mass
- Supplementation is more effective in resistance-trained individuals compared to novices but is less effective with increasing chronological age
- The benefits do not increase with intakes above 1.6 g/kg/day
- Resistance training alone is the most important stimulus, and timing of intake plays a minor, if any, role in influencing gains
What are the supplements considered “no evidence to support efficacy and/or apparent safety”?
- Glutamine
- Arginine
- Carnitine
- Chronic use of Antioxidants
