Nutrition Basics Flashcards
Good sources of vitamin D?
Fatty fish, fortified beverages (mild, soy, and orange juice), and fortified yogurt
AI?
Adequate intake: the average daily nutrient intake level recommended when RDA cannot be established.
Higher level certifications for sports nutrition coaches?
The American council on exercise (ACE) has a fitness nutrition specialist certification for health/fitness professionals. The International society of sports nutrition (ISSN) has a sports nutrition specialist certification that is for those with only a high school diploma. The ISSN also has a certified sports nutrition specialist credential (CISSN) that requires a bachelors or current student in exercise or nutrition field. The sports nutritionist with an advanced degree may also obtain the diploma in sports nutrition through the International Olympic Committee (IOC) and is a 2-year program.
EAR?
Estimated average requirement: the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex.
What are DRI’s?
Dietary reference intakes are a complete set of nutrient intakes for use for us when evaluating and planning diets for healthy individuals. Includes RDA, AI, UL, and EAR.
Special provisions from dairy and fortified alternatives?
Dairy provides calcium, potassium, and vitamin D and calcium-fortified nondairy replacement foods may help people meet their calcium needs but they are not a nutritionally equivalent substitute for dairy and therefore may be lacking in other nutrients.
Good sources vitamin E?
Oils, nuts, and seeds.
B12 sources?
Meat, poultry, fish, eggs, and dairy. Some breakfast cereals, nondairy milk alternatives, meat substitutes, and nutritional yeast fortified with B12.
Macronutrient
A nutrient that is required in significant amounts in the diet.
Where can you find information on general nutrition information?
choosemyplate.gov which is a food guidance system created by the U.S. Department of Agriculture and based on the 2010 dietary guidelines for Americans.
Best sources of folate?
Beans, peas, peanuts, and sunflower seeds.
Sports nutrition coach?
Professional who is not a registered dietitian but has basic training in nutrition and exercise science. Can include the strength and conditioning professional.
What is a CSSD?
The academy of nutrition and dietetics (AND) has a board certified specialist in sports dietetics (CSSD) that distinguishes registered dietitians with experience in sports nutrition from other registered dieticians.
Problems with B12 absorption?
Absorption is affected by insufficient hydrochloric acid in the stomach (10-30% of older adults). Therefore, adults over the age of 50 are encouraged to eat foods fortified with synthetic B12 or take dietary supplements because their body can typically absorb from these sources.
Good sources of calcium?
Dairy, fortified beverages (soy and orange juice), and canned sardines.
Good sources of iron?
Red meat, iron-fortified cereals, and beans
RDA?
Recommended dietary allowance: the average daily nutrient requirement adequate for meeting the daily needs of most healthy people at all stages of life/sex.
What is a sports dietician?
A registered dietician with specific education and experience in sports nutrition
Problems excluding animal foods and fish?
Individuals who exclude this may not meet their Vitamin B12 needs.
Dailyood group recommendations from myplate for those not physically fit (range from age 2 – adult)?
Calories: 1000 – 2400; Fruit: 1-2 cups; Vegetables: 1-3 cups; Grains: 3-8 ounces; Protein: 2-6.5 ounces; Dairy: 2-3 cups; Oils: 3-7 teaspoons.
What is nutrition counseling?
Providing individual guidance on appropriate food and nutrient intake for those with special needs, considering health, cultural, socioeconomic, functional, and psychological facts from the nutrition assessment.
Eating oils even though they aren’t a food group.
Even though they aren’t a food group, they contain nutrients such as essential fatty acids and vitamin E.
What nutrient deficiency is prevalent in all population subgroups?
Vitamin E and magnesium nutrient deficiencies are prevalent in all population subgroups. The scientific report of the 2015 dietary guidelines advisory committee lists fiber, potassium, calcium, and vitamin D as nutrients of concern. Iron is a concern for many women and adolescent females capable of becoming pregnant.
Good sources of magnesium?
Nuts, beans, and seeds (particularly pumpkin seeds, almonds, and cashews)
UL?
Tolerable upper intake level: the maximum average daily nutrient level not associated with any adverse health effects.
