Chapter 3

Question 1

1 gram of CHO = __ calories

Answer 1

4

Question 2

1 gram of protein = __ calories

Answer 2

4

Question 3

1 gram of fat = __ calories

Answer 3

9

Question 4

normal American diet is high in

Answer 4

• sat and trans fats
• cholesterol
• simple sugars
• salt

Question 5

serving size for healthy fats

Answer 5

1-2 thumbs

Question 6

serving size for lean protein

Answer 6

1-2 palms

Question 7

serving size for fruits and veggies

Answer 7

1-2 fist

Question 8

serving size for grains, beans, legumes

Answer 8

1/2-1 fist

Question 9

healthy fats

Answer 9

nuts, olive and extra virgin oil, nut butters, avocados

Question 10

lean proteins

Answer 10

poultry, skim milk, egg whites, cottage cheese, fish

Question 11

healthy grains

Answer 11

• Whole or steel cut oats
• Brown, red or wild rice
• Whole wheat, corn and barley

Question 12

10 Simple adages

Answer 12

1. more natural = more better
2. avoid prepared altered food
3. eat serving of fruit and veggies
4. 50% of EI from natural foods
5. smoothie helps accomplish goals
6. drink H2O
7. lean protein w/ 2 meals/day
8. for every sat fat eat 3 servings of healthy fats
9. snack btwn lunch and dinner
10. minimize fried foods

Question 13

eye > mouth gap

Answer 13

• obese 50% off
• overweight 25% off
• normal / ideal 15% off

Question 14

empty calories

Answer 14

lack vitamins and minerals

Question 15

eat less CRAP

Answer 15

+Carbonated drinks
+Refined sugars
+Artificial sweeteners
+Processed foods

Question 16

eat more FOOD

Answer 16

+Fruits and veggies
+Organic lean proteins
+Omega 3 fatty acids
+Drink water

Question 17

3 major players

Answer 17

carbs, fats, proteins

Question 18

carbs

Answer 18

\+simple > complex; 50% from each
\+45-55% of EI
\+cant convert to fat
\+oxidized by glycolysis to make ATP
\+store glucose as glycogen in liver 75-90g

Question 19

Fats

Answer 19

+30% of EI (10 bad/20 good)

+sat fat increases inflammation

Question 20

proteins

Answer 20

+20 amino acids (11 you make, 9 are essential)
+20% of EI
+.8g/kg average
+1.2g/kg young athlete

Question 21

vitamins

Answer 21

• coenzymes that facilitate metabolism
• H2O soluble: B,C
• fat soluble: A,D,E,K
• mostly likely deficiencies: B,C

Question 22

minerals

Answer 22

• mostly inorganic and help maintain acid-base balance

- most likely deficiencies: Ca(1,200mg) and Fe

Question 23

normal American diet is low in

Answer 23

• whole grains
• fruits
• veggies

Question 24

food label criteria

Answer 24

\+20% of 1 mineral and vitamin
\+10% of serving to come from sat fat
\+1-3g fiber
\+6-10g protein
\+

Question 25

BMI

Answer 25

BW in kg/height (meters^2)

Question 26

1 kg =

Answer 26

2.2 lbs

Question 27

1 in =

Answer 27

2.54 cm

Question 28

Lipoproteins

Answer 28

+combination of lipids and proteins which help transport fats in the blood; absolutely necessary
+HDL: good
+LDL: bad
+VLDL: ugly