ISSA Nutritionist: Unit 13

Question 1

For each meal, I type men might begin by eating:

Answer 1

2 palms of protein-dense foods
2 fists of vegetables
3 cupped handfuls of carb-dense foods
1 thumb of fat-dense foods.

Question 2

For each meal, I type women might begin by eating:

Answer 2

1 palm of protein-dense foods
1 fist of vegetables
2 cupped handfuls of carb-dense foods
0.5 thumb of fat-dense foods

Question 3

For each day, I type men might aim to eat:

Answer 3

6-8 palms of protein-dense foods
6-8 fists of vegetables
10-12 cupped handfuls of carb-dense foods
2-4 thumbs of fat-dense foods

Question 4

For each day, I type women might aim to eat:

Answer 4

4-6 palms of protein-dense foods
4-6 fists of vegetables
7-9 cupped handfuls of carb-dense foods
1-3 thumbs of fat-dense foods

Question 5

For each meal, V type men might begin by eating:

Answer 5

2 palms of protein-dense foods
2 fists of vegetables
2 cupped handfuls of carb-dense foods
2 thumbs of fat-dense foods

Question 6

For each meal, V type women might begin by eating:

Answer 6

1 palm of protein-dense foods
1 fist of vegetables
1 cupped handful of carb-dense foods
1 thumb of fat-dense foods

Question 7

For each day, V type men might aim to eat:

Answer 7

6-8 palms of protein-dense foods
6-8 fists of vegetables
6-8 cupped handfuls of carb-dense foods
6-8 thumbs of fat-dense foods

Question 8

For each day, V type women might aim to eat:

Answer 8

4-6 palms of protein-dense foods
4-6 fists of vegetables
4-6 cupped handfuls of carb-dense foods
4-6 thumbs of fat dense foods

Question 9

For each meal, O type men might begin by eating:

Answer 9

2 palms of protein-dense foods
2 fists of vegetables
1 cupped handful of carb-dense foods
3 thumbs of fat-dense foods

Question 10

For each meal, O type women might begin by eating:

Answer 10

1 palm of protein-dense foods
1 fist of vegetables
0.5 cupped handful of carb-dense foods
2 thumbs of fat dense foods

Question 11

For each day, O type men might aim to eat:

Answer 11

6-8 palms of protein dense foods
6-8 fists of vegetables
2-4 cupped handfuls of carb dense foods
10-12 thumbs of fat dense foods

Question 12

For each day, O type women might aim to eat:

Answer 12

4-6 palms of protein dense foods
4-6 fists of vegetables
1-3 cupped handfuls of carb dense foods
7-9 thumbs of fat dense foods

Question 13

Carb cycling

Answer 13

refers to eating more carbohydrates on some days; and fewer carbohydrates (and often, as a result, fewer calories) on other days. A client may also do a “mini carb cycle” during a day, eating more carbs around activity and less at other times.

Question 14

Calorie cycling

Answer 14

refers to (you guessed it) eating more calories on some days, and fewer calories on other days. This can also include some rudimentary forms of intermittent fasting. (For more on IF, see Unit 14, “Working with Level 3 Clients.”)

Question 15

I types (ectomorphs)

Answer 15

typically light and lean; sparsely muscled and light-framed, with delicate bones.

Question 16

V types (mesomorphs)

Answer 16

solid, strong-framed bodies that easily put on muscle.

Question 17

O types (endomorphs)

Answer 17

larger bone structure with higher total body mass and fat mass