Nutrition Ace Flashcards
Which are the body’s preferred energy source, contain how many kilocalories per gram?
Made up of chains of sugar molecules, carbohydrates contain about 4 kcal/g. Proteins also contain 4 kcal/g, while fat contains 9 kcal/g and alcohol contains 7 kcal/g.
Contributing to cell membrane function, making bile acids essential for fat absorption, metabolizing fat-soluble vitamins, and making vitamin D are all functions of which nutrient?
Cholesterol, a fat-like, waxy, rigid four-ring structure, plays an important role in cell membrane function. It also helps to make bile acids (which are important for fat absorption), metabolize fat-soluble vitamins (A, D, E, and K), and make vitamin D and some hormones such as estrogen and testosterone.
Which of the following MUST be consumed in the diet?
Folate
Vitamins must be consumed through food with only three exceptions: vitamin K and biotin can also be produced by normal intestinal flora (bacteria that live in the intestines and are critical for normal gastrointestinal function), and vitamin D can be self-produced with sun exposure
Which of the following minerals has a recommended dietary allowance (RDA) that is more than twice as high for women than it is for men?
Iron
The RDA for iron for women is 18 mg, while it is only 8 mg for men. Iron plays an essential role in hemoglobin formation, improves blood quality, and increases resistance to stress and disease. ACE Essentials of Exercise Science for Fitness Professionals
In most cases, athletic performance will improve when the individual is on a low-fat diet where fat intake is below 15% of total calories.
The American Dietetic Association recommends that athletes consume a comparable proportion of food from fat as the general population-that is, 20 to 25% of total calories. There is no evidence of a performance benefit from a very low-fat diet (<15% of total calories) or from a high-fat diet (>30% of total calories).
A client who is also a high school soccer player is interested in using the glycemic index to guide him as he “refuels” after practices and matches. Which of the following would be the BEST snack choice?
High-GI carbohydrates, including dried fruit, are best for refueling. Rye bread is a medium-GI carbohydrates, while oatmeal and strawberries are low-GI carbohydrates.
How many calories come from carbohydrates in one serving?
To calculate the number of calories coming from carbohydrates in one serving of a food, multiply the number of grams of carbohydrate per serving by 4 calories per gram. In this case, one serving contains 31 grams of carbohydrate; therefore, one serving contains 124 calories of carbohydrates.
What percentage of total calories comes from 1 serving of carbohydrates, protein, and fat in a product?
To calculate the percentage of calories from carbohydrate, protein, and fat in 1 serving of a product, divide the number of calories from each macronutrient by the total number of calories in 1 serving.
Why NOT provide a client with food choices they can eat for six days out of the week, and help them determine what day will be their “cheat” day.
People who do not consistently give themselves “cheat” days are 150% more likely to maintain their weight loss. Encourage clients to adopt a healthy lifestyle that they can stick with so they do not often feel compelling urges to unwittingly sabotage their weight-management success.
Why would you not want to eat while watching something, or being at a computer?
Much like watching television while eating, eating while sitting at a computer will often lead to mindlessly consuming snacks and dramatically increasing caloric intake. Clients should be encouraged to avoid distractions while eating and to instead be mindful by savoring the food being consumed.
A client just found out that she is hypertensive. Her doctor recommends that she change her eating habits. What should you recommend?
Multiple studies have shown that the DASH eating plan combined with decreased salt intake can substantially reduce blood pressure levels. The DASH plan is low in saturated fat, cholesterol, and total fat. The staples are fruits, vegetables, and low-fat dairy products. Fish, poultry nuts, and other unsaturated fats as well as whole grains are encouraged. However, red meat, sweets, and sugar–containing beverages should be extremely limited.
What kind of information are you allowed to provide?
It is within an ACE Certified Fitness Professional’s scope of practice to use well-established guidelines to help individuals adopt healthful and appropriate nutrition habits. While it is outside the defined scope of practice to recommend, prescribe, sell, or supply nutritional supplements to clients, it is acceptable to provide “general nonmedical nutrition information” such as education about nutrients.
What do the dietary guidelines urge us to eat more of? Why?
The Dietary Guidelines urge Americans to eat more fruits and vegetables, especially dark-green and red and orange vegetables.
Bob has been training with you for three months. He has lost 15 pounds (7 kg) and has changed his eating habits. A new position with his company is going to require him to travel around the country almost every week. In terms to eating healthy in restaurants, what information would be most beneficial to him?
Healthy eating, whether at home or in restaurants, requires a similar approach—choosing smaller portions, reducing intake of saturated fats (by choosing grilled instead of fried foods), and limiting the use of high-fat sauces. Choosing lean proteins and whole grains, loading up on vegetables, and limiting alcohol consumption are also recommended.
According to the Dietary Guidelines for Americans, how much sodium should be consumed on a daily basis for healthy adults?
The Dietary Guidelines advise Americans to reduce sodium intake to less than 2,300 mg/day for the general population.
