Nutrition

Question 1

what does the body use food for?

Answer 1

1. Tissue repair and growth
2. Energy
3. Management of cellular operations
4. Maintenance of cellular and systemic balance

Question 2

What are the 6 types of nutrients

Answer 2

1. Carbohydrates
2. Fat
3. Protein
4. Vitamins
5. Minerals
6. Water

Question 3

RDA

Answer 3

Recommended dietary allowance (RDA) for the average population

Question 4

Carbohydrates (CHO)

Answer 4

Simple sugars (i.e. glucose, fructose, galactose) The stored form of glucose is “glycogen” and is stored in the muscles and the liver.

Question 5

Monosaccharide

Answer 5

A simple sugar (i.e. glucose, fructose, galactose)

Question 6

Complex CHO

Answer 6

starches, vegetables, grains, beans and nuts. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body

Question 7

Dietary fiber

Answer 7

A carbohydrate that cannot be digested, but is useful in the diet because it may lower fat and cholesterol absorption, improves blood sugar

Question 8

Fats

Answer 8

The body stores dietary fat as triglyceride. Unsaturated dietary fats are considered healthier than saturated fats.

Question 9

Omega-3 and omega-6 fatty acids

Answer 9

are essential fatty acids that are needed for maintaining or improving cardiovascular health.

Question 10

saturated fats

Answer 10

Saturated fats are found in animal products and processed foods, such as meats, dairy products, chips, and pastries. Most saturated fats (except for coconut oil) are thought to lead to clogging of the arteries (atherosclerosis) and a myriad of other health problems.

Question 11

What’s the difference between Saturated Fats, Unsaturated Fats and Trans Fats?

Answer 11

Unsaturated fats can be beneficial to your heart, whereas saturated and trans fats could be detrimental to your cholesterol and your heart.

Question 12

Unsaturated Fats

Answer 12

found in nuts, avocados, and olives and are heart-healthy fats that have the ability to lower LDL cholesterol and raise HDL cholesterol (“good” cholesterol).

Question 13

Trans fats

Answer 13

used to extend the shelf life of processed foods (cookies, cakes, fries) and contain “hydrogenated oil” . Trans fats are unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.

Question 14

Proteins

Answer 14

Proteins support functions in the human body, including the formation of the brain, nervous system, blood, muscle, skin and hair; the transport mechanism for iron, vitamins, minerals, fats and oxygen. They form enzymes, which speed up chemical reactions to milliseconds that might otherwise take years. Antibodies that the body makes to fight infection are made from proteins. made up of hundreds or thousands of smaller units called amino acids

Question 15

Complete vs. Incomplete Proteins

Answer 15

Animal products are examples of complete protein, while most plants (except soy) are incomplete proteins. Complete proteins are considered to have all the essential amino acids.

Question 16

RDI

Answer 16

Recommended Daily Intake (RDI) is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of healthy individuals

Question 17

Protein/ Fat/Carb RDI Ranges

Answer 17

Ranges

45-65% Carbs
20-35% fat
10-35% protein

Question 18

Carbohydrate RDI

Answer 18

-45%-65% of total kilocalories.
-6-10g/kg of body weight.
-1 gram of carbs = 4 calories

Question 19

Protein RDI

Answer 19

-10-35% of total kilocalories.
-0.8 g –1g of body weight per/(athlete 1.2g – 1.7g )
1 gram of protein = 4 calories

Question 20

Fat RDI

Answer 20

20% to 35% of daily calories
(saturated fat: 10% or less )
1 gram of fat = 9 calories

Question 21

Iron-deficiency anemia

Answer 21

Caused by low iron and hemoglobin, symptoms include fatigue, breathlessness after exercise and loss of appetite.

Question 22

Food Sources High In Iron

Answer 22

meats * dark leafy greens * almonds * oysters and clams * dried apricots * prunes * raisins * dried beans * legumes

Question 23

Thirst

Answer 23

a delayed sensation that does not occur until the person has already lost 1 to 2 liters of fluid. Because of this, people should learn to consume fluids on a fixed time interval rather than relying on thirst for when to drink.

Question 24

How to stay hyrdrated

Answer 24

-Drink as much water as needed to match sweat losses.
-Do not rely on thirst as an indicator for fluid replenishment
-Checking for urine color can be helpful to detect hydration. Urine should have a clear, pale yellow color
-Sweat rates are often 1 to 2 L per hour, and it is difficult to consume and absorb enough fluid to match these losses
-Consumption of large volumes of fluid increases the risk of gastrointestinal distress, thereby affecting performance.
-Ingestion of large volumes of dilute, low- (or no-) sodium fluid may increase the risk of hyponatremia.
-Avoid training during the hottest time of the day
-Wear light coloured clothing as it draws less heat from the sun
-drinking approx. 250 ml (1 cup; 8oz) of cold water (5°-10° C) every 10-15 minutes and 500 ml (2 cups; 16oz) 20 minutes before the activity.
-Drink 600-750ml (2-3-cups; 16-24oz) of fluid for every 1lb of body weight lost through exercise
-Rehydrate within 2-hours post-exercise

Question 25

Calories Per Gram (Carbs/protein/fat)

Answer 25

1 gram of carbohydrates = 4 calories

1 gram of protein = 4 calories

1 gram of fat = 9 calories

Question 26

Resting Metabolic Rate (RMR)

Answer 26

Resting Metabolic Rate (RMR) is the amount of energy your body needs to function while at rest.

Question 27

Energy Balance & Weight Management

Answer 27

the energy-in is equal to energy-out

Question 28

1 lb of fat mass =

Answer 28

3,500 kcal

Question 29

Calorie Deficit

Answer 29

Burning more calories than you eat in a day is referred to as a “Calorie Deficit” and is the basis of many weight loss equations. Note for formula that one pound of fat is 3,500 of extra calories.

Question 30

Obesity

Answer 30

BMI over 23% of fat for men and 30% for women is considered obese.

Question 31

Over-weight vs Over-fat

Answer 31

The term over-fat is when the percentage of fat to lean body mass exceeds 15% for men and 20% women

Question 32

Lean Body Mass (LBM)

Answer 32

Considered to be the mass of all body parts (bones, muscles, organs, etc.) combined, less the fat, estimated to be 3% – 6% for men and 8% – 12% for women.

Question 33

How To Calculate BMI

Answer 33

Body Mass Index Formula:
uses a person’s height and weight. The formula is BMI = kg/m2

Weight x 703 (conversion)=X
X/Height (inches)=Y
Y/Height= BMI

For example, a person who weighs 180 lbs. and is 5 feet and 5 inches tall (65 inches total) would calculate their BMI in the following way: 180 x 703 = 126,540. 126,540 / 65 = 1,946.769. 1,946.769 / 65 = 29.95

Question 34

BMI Ranges

Answer 34

Underweight: Less than 18.5.
Optimum range: 18.5 to 24.9.
Overweight: 25 to 29.9.
Obesity: 30 to 34.9.

Question 35

Calculating Nutritional Intake

Answer 35

1g of protein = 4kcal
1g of fat = 9kcal
1g of carbs= 4kcal

Diet of 2000 kcals/day consisting of 20% protein, 20% fat and 60% carbs would require: 100g protein, 44g of fat and 300g of carbs
Formula for Fat:
20% fat x2000 =400kcals
400kcals/9+ 44g of Fat

Question 36

Dyslipidemia

Answer 36

is the imbalance of lipids such as cholesterol, low-density lipoprotein cholesterol, (LDL-C), triglycerides, and high-density lipoprotein (HDL). This condition can result from diet, tobacco exposure, or genetic and can lead to cardiovascular disease with severe complications.

Question 37

LDL-C

Answer 37

LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.

Question 38

HDL-C

Answer 38

HDL (high-density lipoprotein) cholesterol, sometimes called “good” cholesterol, absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.