Chapter 13 - Step 4: Providing A Nutrition Plan

Question 0

How could the USDA recommendations be improved?

Answer 0

A

Question 1

What are the USDA food pyramid and my plate? What are some of the pros and cons?

Answer 1

pros: p. 340

Con: Macronutrient guidelines work ideal for every individual.
Protein may have been too low for certain high active individuals.
Too much Dairy and milk.
Limited information about food selection.
Did not include nutrient timing.
Supplements are not addressed.a

Question 2

What are the five nutrition habits discussed? Briefly describe habit – based nutrition.

Answer 2

Habit one –eat slowly and stop at 80% full.
2 – the protein dense foods with each meal.
Number three – eat vegetables with each meal.
Number four – for fat loss, eat a majority of other carbohydrates after exercise.
5. eat healthy fats daily.

Question 3

What are the reasons we ask clients to eat slowly and stop at 80% full?

Answer 3

Enables someone to gauge how full they are.
Enhanced appetite cues for the next meal

Improved digestion

Better performance with exercise workouts

More time to enjoy meals

Better sleep if you’re eating before bed

Question 4

According to the habits, list the recommended portion sizes for protein and vegetables (for both men and women).

Answer 4

Protein.
One palm size serving for women
Two palm size serving for men

Two servings of fruits and and/or vegetables per meal

Question 5

If your client has fat to lose, according to the habits, what are the first steps to take?

Answer 5

Unprocessed carbohydrates after exercise

Question 6

According to the habits, describe the healthy fats that should be on your clients diet.

Answer 6

A balance between saturated, monosaturated, and polyunsaturated fats
Ratio of 1/3

Question 7

Explain when counting calories maybe necessary for client success.

Answer 7

A

Question 8

What is the purpose of the five habits and superfood list?

Answer 8

1. Help guide food selection, amount, and timing without the need to count calories.
2. Easy to apply method of guaranteeing a well-balanced diet specifically targeted to active individuals.
3. Can easily be posted somewhere
4. Directs meal by meal nutritional choices

Question 9

On what should individualization be based?

Answer 9

Clients goals, body type, activity level

Question 10

According to the principles of individualization, describe the different recommendations depending on body type and activity level.

Answer 10

A

Question 11

List the amount of kcal per gram for each macronutrient.

Answer 11

Each gram Protein – carbohydrate contains 4 kcal, fat contains nine kcal

Question 12

When do dietary carbohydrates tend to be tolerated the best? How would this differ based on body type and activity level?

Answer 12

Best tolerated after exercise.
The ectomorph can best tolerate carbs, So can have more during the day and more sugary ones.
Mesomorphs has a moderate carbohydrate tolerance so should eat after exercise.
Endomorph should have starchy vegetable carbs only after exercise.

Question 13

Describe very low calorie diets. When should they be used? When shouldn’t they? What precautions need to be taken?

Answer 13

Should only be done for a brief period of time. 3 or 4 months
Pg. 365
Only if client is compliment with exercise, plateaus for more than 3 or 4 weeks.

If no progress, increase exercise, if no progress, decrease calories.

Do not drop below 10 kcal/lb.

Question 14

Describe calorie cycling.

Answer 14

Pg. 368
It tricks the body by giving it higher calorie intake frequently enough so that it won’t ever get too close to starvation mode but infrequently enough so that the fat loss can continue off.

Essentially low-calorie days with high calorie day re-feeds.

Question 15

Describe dietary re-feed days. When do they work best?

Answer 15

Infrequent refeed - occurs every one to two weeks, during a low-calorie or low-carb phase and consists of a single day. Client needs high dietary discipline, and handles low carb or low cal diets, can maintain constant rate of weight loss without plateau for one or two weeks.

Frequent moderate - occurs every three or four days, consists of single day, good for client with low tolerance to low carb/calorie diets, physically active

Question 16

Describe very high carb diets. When should they be used? When shouldn’t they? What precautions need to be taken?

Answer 16

Short-term, good ectomorphs for leading up to long endurance event,

Can lead to fat gain, problems with insulin sensitivity

Question 17

What is the purpose of carb and protein supplements taken during and after exercise? When should they be used?

Answer 17

Keep blood sugar up, improve performance, better recovery, reduce muscle soreness, improve immune function, increase protein synthesis,

Depends on goals, length of activity

Question 18

Describe the best way to help control blood sugar level during training and competition question.

Answer 18

Carbohydrates when needed.

Question 19

What are the main goals of competition day nutrition?

Answer 19

1. Do what they’ve practiced.
2. Supply the body with energy for competition.
3. Avoid foods that make them uncomfortable.