Nutrition Basics

Question 1

Good sources of vitamin D?

Answer 1

Fatty fish, fortified beverages (mild, soy, and orange juice), and fortified yogurt

Question 2

AI?

Answer 2

Adequate intake: the average daily nutrient intake level recommended when RDA cannot be established.

Question 3

Higher level certifications for sports nutrition coaches?

Answer 3

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.

Question 4

EAR?

Answer 4

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.

Question 5

What are DRI’s?

Answer 5

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.

Question 6

Special provisions from dairy and fortified alternatives?

Answer 6

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.

Question 7

Good sources vitamin E?

Answer 7

Oils, nuts, and seeds.

Question 8

B12 sources?

Answer 8

Meat, poultry, fish, eggs, and dairy. Some breakfast cereals, nondairy milk alternatives, meat substitutes, and nutritional yeast fortified with B12.

Question 9

Macronutrient

Answer 9

A nutrient that is required in significant amounts in the diet.

Question 10

Where can you find information on general nutrition information?

Answer 10

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.

Question 11

Best sources of folate?

Answer 11

Beans, peas, peanuts, and sunflower seeds.

Question 12

Sports nutrition coach?

Answer 12

Professional who is not a registered dietitian but has basic training in nutrition and exercise science. Can include the strength and conditioning professional.

Question 13

What is a CSSD?

Answer 13

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.

Question 14

Problems with B12 absorption?

Answer 14

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.

Question 15

Good sources of calcium?

Answer 15

Dairy, fortified beverages (soy and orange juice), and canned sardines.

Question 16

Good sources of iron?

Answer 16

Red meat, iron-fortified cereals, and beans

Question 17

RDA?

Answer 17

Recommended dietary allowance: the average daily nutrient requirement adequate for meeting the daily needs of most healthy people at all stages of life/sex.

Question 18

What is a sports dietician?

Answer 18

A registered dietician with specific education and experience in sports nutrition

Question 19

Problems excluding animal foods and fish?

Answer 19

Individuals who exclude this may not meet their Vitamin B12 needs.

Question 20

Dailyood group recommendations from myplate for those not physically fit (range from age 2 – adult)?

Answer 20

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.

Question 21

What is nutrition counseling?

Answer 21

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.

Question 22

Eating oils even though they aren’t a food group.

Answer 22

Even though they aren’t a food group, they contain nutrients such as essential fatty acids and vitamin E.

Question 23

What nutrient deficiency is prevalent in all population subgroups?

Answer 23

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.

Question 24

Good sources of magnesium?

Answer 24

Nuts, beans, and seeds (particularly pumpkin seeds, almonds, and cashews)

Question 25

UL?

Answer 25

Tolerable upper intake level: the maximum average daily nutrient level not associated with any adverse health effects.