Chapter 20: Helping Clients Navigate The Real World

Question 1

Plan-Ahead Strategies for Healthy Eating: Grocery Shopping

Answer 1

• Select recipes/meals and foods in advance.
• Write a grocery list.
• Avoid shopping at busy times.
• Avoid shopping when hungry.

Question 2

Plan-Ahead Strategies for Healthy Eating: Dining Out

Answer 2

• Look at the menu ahead of time.
• Call in advance to request accommodations.
• Request substitutions or alternates at the restaurant.
• Have an idea of what to order ahead of time.

Question 3

Plan-Ahead Strategies for Healthy Eating: Parties/Holiday Events

Answer 3

• Let the host know in advance of any dietary restrictions.
• Offer to bring a healthy dish.
• Have a light snack prior to the event.
• Set a drink limit ahead of time.

Question 4

Plan-Ahead Strategies for Healthy Eating: Travel

Answer 4

• Pack heathy, non-perishable snacks for the journey.
• Research some restaurants at the destination ahead of time.
• Write out a list of healthy meals to stick to at restaurants.
• Look up one or two local grocery stores at your destination.
• Write a list of healthy foods to obtain at the local store and stock up on arrival.

Question 5

Plan-Ahead Strategies for Healthy Eating: Between-Meal Snacks

Answer 5

• Write out a list of healthy snacks to stick to: both sweet and savory.
• Prepare and pack snacks ahead of time for the week.
• Keep a healthy snack (non-perishable) at your desk or in your bag for hunger emergencies.

Question 6

Hunger

Answer 6

The physiological drive to find and eat food.

Question 7

Braised

Answer 7

Food is sautéed first and then cooked at a lower temperature in liquid.

Question 8

Broiled

Answer 8

Food is cooked by exposing it to a source of radiant heat at a high temperature (higher than for roasting). The heat source may be a grill, oven with a broiler feature, or live coals. The heat source is typically above the food, though not always, and the food is turned during cooking.

Question 9

Baked

Answer 9

Food is cooked using convection heat in an oven. It may be precooked and finished in the oven or prepared entirely in the oven. Food may be baked dry or in a liquid/casserole and may or may not include a sauce.

Question 10

Battered

Answer 10

Food is coated in batter and then deep-fried at a high temperature.

Question 11

Creamed

Answer 11

The food has been prepared by simmering or poaching it in milk or a cream-based liquid.

Question 12

Crispy

Answer 12

Typically refers to food that has been fried – It may or may not be coated in a batter. Some crispy foods may be baked rather than fried but this may not always be stated.

Question 13

Fried

Answer 13

Food is deep-fried in oil.

Question 14

Grilled

Answer 14

Food has been cooked using dry, radiant heat directly applied to the surface of the food (e.g., on a grill pan or on a grill over coals). Fat may be added to the food during the process.

Question 15

Oven-Baked/Roasted

Answer 15

Food is baked dry or roasted in the oven.

Question 16

Pan-Fried

Answer 16

Food has been fried in a small amount of oil or other fat in a pan.

Question 17

Poached

Answer 17

Food has been cooked in liquid (either water or wine) at a lower temperature than used for simmering and with no added fat.

Question 18

Sautéed

Answer 18

Food is cooked at high heat in a small amount of fat in a shallow pan.

Question 19

Simmered

Answer 19

Food has been cooked in hot liquid at a temperature below the boiling point of water.

Question 20

Smoked

Answer 20

Food (usually meat) has been cooked by exposing it to smoke from a burning or smoldering substance (usually wood).

Question 21

Smothered

Answer 21

Food (usually meat) is browned on the stove and then cooked at low heat covered in gravy in a covered pan.

Question 22

Steamed

Answer 22

Food has been cooked in steam, possibly in a small amount of water, with no added fat.

Question 23

Stir-Fried

Answer 23

Food is cut into small pieces and then cooked in a small amount of hot oil in a wok while being stirred continuously.

Question 24

Tempura

Answer 24

Food that is battered and deep-fried.

Question 25

Protein

Answer 25

Long chains of amino acids that serve many essential functional roles in the body.

Question 26

Carbohydrates

Answer 26

Organic compunds of carbon, hydrogen, and oxygen, which includes starches, cellulose, and sugars, and are an important source of energy.

Question 27

Fat

Answer 27

A source of energy, stored by the body.

Question 28

Nutrient Density

Answer 28

The amount of nutrients provided by a food or meal relative to the total calories in the meal.

Question 29

Nutrient Quality

Answer 29

Refers to the amount and variety of nutrients provided in a food or meal.

Question 30

Mindless Eating

Answer 30

Eating without attention to or awareness of the food being consumed.

Question 31

Motivation

Answer 31

The collective reasons that drive a person to take action.

Question 32

Ability

Answer 32

The skill and knowledge to be able to perform an action/accomplish a feat.

Question 33

Prompt

Answer 33

A trigger or cue that initiates an action or event to occur.

Question 34

Meal Prepping

Answer 34

Refers to the preparation of complete meals or components of meals in advance for a future period of time (e.g., meal prep for the week ahead).

Question 35

When educating clients about the importance of planning before going grocery shopping, what are some strategies that could help them minimize common pitfalls while at the grocery store?

Answer 35

Avoid shopping when hungry

Write a grocery list ahead of time

Select and plan recipes in advance

Stay away from busy shopping times

Question 36

What is one strategy, while at the grocery store, that can help clients stay focused on buying whole, unprocessed foods?

Answer 36

Navigate the perimeter of the grocery store.

Question 37

The idea of snacking should never be written off and can help your client curb cravings that may lead to unhealthy food choices. However, if your client’s calorie needs range from 1,500-1,800 who likes to eat 3 meals a day with 1-2 snacks should limit the calories pers snack to what?

Answer 37

150-200 calories each

Question 38

Which of the following is a helpful strategy for navigating social events that include alcoholic beverages?

Answer 38

Set a drink limit ahead of time.

Question 39

Where should consumers focus the bulk of their shopping at the grocery store in order to buy mostly whole, unprocessed foods?

Answer 39

The perimeter of the store

Question 40

An individual who eats three meals plus one to two snacks per day, and whose calorie needs range from 1500 – 1800 per day, may want to limit snacks to approximately what range of calories?

Answer 40

150-200 calories

Question 41

When dining out, certain key words on a menu can indicate how a dish has been prepared. In general, which preparation methods tend to be the healthiest (i.e. prepared with minimal added fat)?

Answer 41

Dishes that are poached, steamed, roasted, or broiled (without added fat)

Question 42

Some clients may use recipes when meal prepping. Why is it important to read a recipe through prior to starting preparation of the dish?

Answer 42

It helps identify which steps need to be done ahead, and if there are items that need to be prepared first.

Question 43

What is a mistake that can add excess calories that consumers may make when ordering salad for a meal?

Answer 43

They add too many high calorie items such as cheese, nuts, seeds, and dried fruit.

Question 44

What is one strategy that a client could use to avoid the risk of making impulse purchases at the grocery store?

Answer 44

Avoid grocery shopping when hungry.

Question 45

When meal prepping, it is recommended that clients limit themselves to how many new recipes to avoid making the process too complicated?

Answer 45

Two or three

Question 46

What is mindless eating?

Answer 46

Eating that occurs without paying attention to the food being consumed

Question 47

Which of the following strategies might a Nutrition Coach recommend to a client who says that he finds himself snacking constantly at his desk at work?

Answer 47

Remove snacks from his desk and immediate work area, and store them in the office kitchen.

Question 48

When dining out, what is one useful strategy that consumers can employ prior to going to a restaurant in order to determine some healthy food choices?

Answer 48

Look up the menu ahead of time.

Question 49

B. J. Fogg’s behavior model proposes that three elements must converge in order for a behavior to happen. What are these three elements?

Answer 49

Motivation, ability, and a prompt

Question 50

Basic food safety guidelines remain important when meal prepping. What is the minimal internal cooking temperature for all poultry (including ground chicken and turkey)?

Answer 50

165 degrees F