Introduction-what Is Good Nutrition Flashcards
To achieve great results what skill must you master ?
Find clients limiting factors
What are the 5 major limiting factors
1 genetic makeup 2 their physical activity patterns 3 their physiology 4 their mindset 5 their nutrition
What happens to a client if they sit at a desk all day?
They suffer metabolic decline, fat gain, muscle loss and lifestyle related illness
When number of steps per day is measured what is considered to be sedentary higher risk for early death, disease and being over weight?
5,000 steps
What amount of daily steps is considered to be “active”, having lower body weight, less body fat, improved health
10,000 steps
What is one prerequisite for success for someone who is overweight and who does not move frequently ?
get them to move is a prerequisite . their real limiting factor more than exercise ts what they are eating and more importantly what not eating.
what physiological imbalances may impede results depending on severity of imbalance.
thyroid , gastrointestinal dysfunction, sex hormone imbalances
what are the 5 criteria needed for a good nutrition program
- good nutrition properly controls energy balance
- good nutrition provides nutrient density.
- good nutrition achieves, health , body composition, and performance goals
- good nutrition is honest and outcome-based
- good nutrtion is sustainable and good for the planet and us
What are genetics
speciic inherited DNA of organism, influences what you bcome, although enviroment also plays a key role in expression of gen code
what is the definition for metabolic
pertaining to the chemical reaction and physiological processs necessary to ensure life
This relationship between all sources of energy intake and energy output ; an organism is said to be in energy balance when energy flow into the body and out of the body is equal. evidence by stable body weight
energy Balance
nutrient density
foods that provide substantial amounts of nutrients with only the necessary calories…
ratio of nutrients (vitamins minerals, fiber) relative to the total calorie content in a food (calories units of potential energy)
example contain high amounts of protein iron zinc etc per 100 calories of food
body composition
relative relationship between lean body mass (includes bone mass, body water , muscle mass, an organ mass) and fat mass, which includes adipose tissue and intra tissue fat deposits
what does the law of thermo dynamics dictate
whether weight is lost, gained , or remains the same
what is the law of thermodynamics
principle that governs energy exchange including heat exchange and performance of work
This occurs when more energy is coming in than out
Positive energy balance
this occurs when there is more energy out than in
negative energy balance
what happens with severe negative energy balance according to one study of militry recruits.
massive metabolic decline, inability to concetnrate ; reduced thyroid hormone production, testosterone levels, and physical performance.
what does the body think with severe negative energy imbalance?
“im starving “ all non survival functions must be shut down, including reproductive function, metabolic function, brain function
What is insulin resitance
condition which normal amounts of the hormone insulin are inadequate to produce a normal response from fat muscle and liver cells.
which phase of energy balance can lead to insulin resistance?
Positive energy balance:
leads to weight gain, diabeties.
Calorie density
the ratio of calories (which are merely units of potential energy) to actual weight of the food.
foods with high calorie densities would have lots of calories per 100g of food, low cal density would have few calories per 100g
ex foods with fiber and water tend to have lower calorie denities.
what is the diet with the best combination of nutrient and calorie density for improving health and promoting fat loss?
diet high in nutrient - dense foods (alot of nutrients per calorie) and low in calorie-dense foods(few calories per gram of food weight)
what are some benefits of having a diet high in nutrient dense foods and low in calorie- dense foods?
1 easily controlled calorie intake (without calorie counting)
2 longer periods of satiation or fullness after meals
3 difficulty over eating
4 higher total essential nutrient intake
5 more essential nutrients per volume food
