Nutrition for Health and Fitness

Question 1

Key Guideline 1: Follow a healthy dietary pattern at every life stage

Answer 1

Vegetables of all types
Fruits; especially whole fruit
Grains; at least half whole grains
Dairy
Protein
Oils

Question 2

Key Guideline 2: Customize food and beverage choices

Answer 2

Begin with personal preferences
Include cultural traditions
Be mindful of budget considerations

Question 3

Vegetables

Answer 3

5 groups: dark green, red and orange, beans, peas, lentils
Dark green - high in vitamin K
Red and orange - high in vitamin A
Beans, peas, lentils - high in fiber
Starchy vegetables - high in potassium

Question 4

Grains

Answer 4

Whole grains contain entire grain kernel; 16 grams of whole grain per ounce

Question 5

Dairy and Fortified Soy alternatives

Answer 5

Aim for 3 cups per day of dairy, children 2-2.5 cups

Question 6

Protein

Answer 6

Adults should consume 8-17 oz of seafood per week

Question 7

Key Guideline 3: Focus on meeting food group needs with nutrient-dense foods and beverages

Answer 7

Consume less than 10% of total calories from added sugar, saturated fat
Consume as little trans fat as possible
<2,300 mg of sodium per day

Question 8

Key Guideline 4: Limit foods and beverages higher in added sugars, saturated fat, sodium, limit alcoholic beverages

Answer 8

Consume more fruits, vegetables, whole grains, dairy products
Increase variety in protein food choices and choose more nutrient dense foods

Question 9

Pre-exercise fueling

Answer 9

Day of event or important training session - Eat a meal 4-6 hours before
1 to 4.5 g of carbohydrate per kg of body weight
Low in fat and fiber
Moderate in protein
400-800 calories

Question 10

Fueling during exercise

Answer 10

During prolonged, continuous exercise session (>60mins), athletes should consume 30-60 grams of carbs per hour

Question 11

Post-exercise replenishment

Answer 11

Best post-workout meals include mostly carbohydrates accompanied by some protein.
Refueling should begin within 30 mins after exercise and be followed by a high-carbohydrate meal within 2 hours

Question 12

Fluid replacement before exercise

Answer 12

Drink 5-7 mL/kg at least 4 hours before exercise

Question 13

Fluid replacement during exercise

Answer 13

Composition of fluid should include 20-30 mEq/L of sodium, 2-5 mEq/L of potassium, and 5-10% of carbs
Prevent >2% loss in body weight

Question 14

Fluid replacement after exercise

Answer 14

Consumption of normal meals and beverages will restore euhydration
If rapid recovery is needed, drink 1.5 L/kg of body weight lost

Question 15

Hydration during exercise

Answer 15

Aim for 1:1 fluid replacement to fluid loss ratio
Drink fluids with sodium during prolonged exercise sessions
Drink carbohydrate-containing sports drinks to reduce fatigue