Nutrition for Health and Fitness

Question 1

1. giving a personalized meal plan
2. nutritional assessments
3. specific programming for nutritional or caloric intake or specialty diets
4. nutritional counseling to treat or cure a disease
5. development, administration, evaluation and consultation outside of nutrition care standards
6. recommending, selling, or supplying supplements for clients
7. promoting or identifying as a dietician or nutritionist

Answer 1

out of scope of practice

Question 2

what is the recommended dietary allowance (RDA)

Answer 2

level of intake of nutrients that’s adequate to meet the needs of most healthy people; 97-98%

Question 3

estimated average requirement (EAR)

Answer 3

adequate enough to meet the needs of 50% of all ppl within age/sex groups
if lower than EAR -> not enough nutrients

Question 4

tolerable upper intake level (UL)

Answer 4

maximum intake that’s not likely to have any risk of adverse health effects for most people in age/sex groups

Question 5

adequate intake

Answer 5

recommended intake of nutrient that’s based on research to be sufficient for good health

Question 6

what is the key guideline 1 to healthy eating

Answer 6

follow a healthy pattern across the lifespan
MyPlate Food Plan
NIH: calorie deficit to lose weight

Question 7

key guideline 2 to healthy eating

Answer 7

focus on variety, nutrient density and amount

Question 8

key guideline 3 to healthy eating

Answer 8

limit calories from added sugars and saturated fats and reduce sodium intake

Question 9

added sugars are stores as

Answer 9

fats if not burned

Question 10

saturated fats increase

Answer 10

levels of LDL’s and cholesterol

Question 11

sodium leads to

Answer 11

blood pressure problems

Question 12

key guideline 4 for healthy eating

Answer 12

shift to healthier food and beverages

Question 13

key guideline 5 to healthy eating

Answer 13

support healthy eating patterns for all

Question 14

what should have low percentages in nutrition labels

Answer 14

saturated and trans fat, cholesterol, and sodium

Question 15

saturated fats

Answer 15

rise blood cholesterol and risk of heart disease

Question 16

trans fats are

Answer 16

worse than Sat. fats

Question 17

two goals of fueling body for exercise

Answer 17

1. optimize the availability of glucose and stores of glycogen in the body
2. provide the fuel to support performance during exercise

Question 18

pre-exercise fueling for serious athletes in endurance events should

Answer 18

start carbohydrate loading process a week in advance of event

Question 19

too much water can cause

Answer 19

hyponatremia

Question 20

what is the ratio needed for replenishing lost water

Answer 20

1:1

Question 21

when should sports drinks be consumed

Answer 21

when exercise lasts more than an hour