Nutrition Flashcards
What percent of a person’s calories should come from CHO (carbohydrates)?
55-65
What percent of a person’t calories should come from protein?
15-20
What percent of a person’s calories should come from fat?
25-30
How big is a serving size of vegetables?
1/2 cup
How big is a serving size of meat/protein? Fish?
1/2 cup or 75 grams fish
How big is a serving of grain products?
1/2 cup rice/quinoa, 1 slice bread,
How big is a serving of milk or alternative?
1 cup, or 1/2 cup yoghurt, 1.5 oz or 45g cheese
What is considered to be HEALTHY weight loss?
1=2 lbs per week
How many calories are in 1 lb of fat?
3500
POSITIVE energy balance is when:
-energy intake is GREATER than energy expenditure. (Think positive=plus=greater=add weight)
NEGATIVE energy balance is when:
-energy intake is LESS than energy expenditure (Think negative = minus=less=less weight)
What is the calculation for BMI?
Weight in kg divided by (height in meters squared)
What is the recommended way to weight loss?
Increase average energy output by 250 calories per day. Decrease energy input by 250 calories per day. 500 calories per day x 7 days = 3500 calories per week = 1 pound per week.
Dieting without maintaining muscle mass can lead to:
- muscle loss (and thus water loss) and will decrease to conserve energy
What is a good way to avoid muscle being broken down for protein needs?
A small protein and carbohydrate snack within 1 hour of exercise.
How many calories does 1 gram of protein give?
4 calories
What happens if you take in excess protein?
It can stress the kidneys and can cause calcium loss and water loss. (protein breakdown causes nitrogen to form which must be excreted) It will also end up being stored as fat.
How much protein does each of the following people need? (grams per lb of body weight)
- sedentary person
- body builder
- endurance runner
- .4
- .5
- .7
What is the average daily water loss for the average person?
2.8 litres
What should one eat to maintain a good alkalinity level in the body?
more fruits and vegetables
What is the purpose of fats in our body?
- Our nervous system relies on fat for insulation of nerves.
- Many hormones require fat for their formation.
- Fat acts as protection around organs and insulation under the skin.
- It is a storage form of extra energy for aerobic activity.
What are the waist measurements for men and women at which point health risks go up?
40in for men and 35in for women
What are the hip to waist ratios which indicate health risks for men and women.
For men it is 1.0 and for women it is .85
Name one main issue with calculation of BMI using the weight/height method.
A person who is large with a lot of muscle might seem to have a health risk when they actually don’t.
What BMI is considered to be obese?
Underweight?
> 30
<18.5
Fitness instructors are often in a position of being asked about weight loss. What is their responsibility? Generally, in the interest of good health:
- Promote sensible portion control and balanced eating taken from the advice in Canada’s Food Guide.
- Promote a sensible balance of activity, exercise and rest.
- Discourage excessive exercise as a method of weight loss.
- Discourage imbalanced eating plans as a method of weight loss.
- Avoid reinforcing the unrealistic expectations promoted in the media. Promote healthy concepts by speaking of “developing a stronger core” rather than “slimming the middle”
- Help people realize that spot reduction does not work (or chewing gum would give them thin faces).
- Help people realize that they are partly a product of their genetics but do have some leeway in the expression of those genes.
RECOMMEND THE 80/20 RULE
