Nutrition and Weight Management Flashcards
What must one understand to give a client a healthy diet plan to help them manage weight?
How the body uses food
What 2 principles are there for a healthy diet with proper nutrients?
Eat a variety of foods from each food group daily and add different foods from each group
Eat in moderation- Do not eat too little or too much of any one food or nutrient
What are carbohydrates?
Starch and sugar are the most readily available sources of food energy
Why is sugar and complex carbohydrates grouped together?
Chemical similarity
Foods high in complex carbohydrates?
Whole grain bread, rice, cereal, beans, pasta and veggies also supply nutrients such as vitamins, protein and fiber
Sweets high in sugar supply:
Carbohydrates contain high amounts of fat and low vitamins and minerals
Why are carbohydrates important for athletes?
Glycogen contained in carbohydrates help them maintain stamina and high energy during performance peaks or high activity periods that occur in competitive sports
What is protein?
A major structural component of all body tissues and is required for tissue growth and repair. Proteins make up enzymes, hormones, and blood plasma support system. Not a source of energy
How many amino acids are there and how many are essential? Which types of proteins are composed of amino acids?
There are 20 amino acids with 9 being essential. Plant and animal protiens have amino acids
Fat importance for athletes
Some fat stored in lean mass tissue which is the muscle tissue that is used in athletic activity
Why are vitamins essential?
Each vitamin has a specific function in the body and works complicatedly with other nutrients
Water soluble vs fat-soluble vitamins
Fat-soluble- A,D, E, K- stored in fatty tissue or the liver
What are minerals?
Inorganic (carbonless) compounds that serve a varity of functions in the body
Why is water important?
Essential to life, dehydration impairs performance and increases risk of heat-related illness and heat stroke
Controls body temp, energy production, elimination of metabolic waste products
Signs of dehydration vs hydration
Dehydration-dark yellow urine
Hydrated-Pale yellow or clear urine
