Putting It All Together Flashcards
In nutrition coaching, ________ is the process or scheduling of a nutrition plan in which a plan is set into motion to achieve a specific goal
Programming
Applying nutrition principle can be done by employing these 7 steps:
1. Set a goal
2. Determine the total daily energy requirements adjusted for the goal
3. Set the protein macronutrient target
4. Set the fat macronutrient target
5. Set the _______ macronutrient target
6. Individualize and convert numbers to food and habits
7. Monitor, evaluate, and adjust
Carbohydrate
The first step in the programming process is to define the ____ outcome for the program
End
Goals can be categorized into one of the following:
1. Weight loss (fat)
2. Weight gain (_____)
3. A combination of both
4. Improved exercise performance (sport)
Muscle
Realistic and feasible goals for initial weight-loss periods are roughly 1-__ pounds of weight loss per week
2
Two things to consider when setting a calorie deficit for a client:
1. Total amount of weight loss desired
2. The ____ frame
Time
Setting deficits based on ____ weight may be a more realistic way to calculate deficits
Body
An upper threshold of __% weight loss per week should be set for almost all clients
1
Rate of lean-mass gain for novice resistance trainees is roughly 1-2 pounds per month, and for advanced trainees roughly 0.5-___ pound per month
1
The rate of muscle gain while in a ______ energy balance will be slower than if the client was in a calorie surplus
Negative
Macros for endurance performance goals:
Protein: 1.2-1.6 g/kg per day
Carbs:
- 3-5 for general population & low-volume training athletes
- 5-8 for 2-3 hours per day 5-7 days
- 8-10 for 3-6 hours per day 5-7 days
- About __ for > 6 hours per day 5-7 days
Fats: 1 g/kg per day
12
Macros for strength/power performance goals:
Protein: 1.6-2.2 g/kg per day
Carbs: about 5-6 g/kg per day
Fats: about ___% of total daily calories (about 1 g/kg per day)
30
To facilitate the Nutrition Coach process, you should follow a _____ and easy-to-follow approach for helping your clients
Systematic
An individual’s TDEE (Total Daily Energy Expenditure) is compromised of 3 main components:
1. Basal Metabolic Rate (BMR)
2. Thermic Effect of ______ (TEA)
3. Thermic Effect of Food (TEF)
Activity
Thermic effect of activity: 15-___%
Thermic effect of feeding: 10%
Basal Metabolic Rate: 60-___%
30, 75
BMR is the metabolic rate that is achieved at steady state while RMR is simply measured at rest and can be _____ by different conditions
Altered
BMR = 370 + (21.6 x Lean body mass (kg))
- Weight (kg) x body fat % = lean body mass
- Weight (kg) - fat mass = lean body mass
Katch-McArdle Equation
TDEE can be calculated using the following:
TDEE = Basal Metabolic Rate x ________ factor
Activity
Activity factors:
Sedentary(1.2): Little to no exercise
Lightly active(1.375): light exercise 1-3 days
Moderately active(1.55): moderate exercise ____ days
Very active(1.725): heavy exercise 6-7 days
Extremely active(1.9): Very heavy exercise/job or training twice a day
3-5
Setting daily fat target should range from 20-__% of total daily calories
35
_______ target calories = total daily calories - protein calories - fat calories
Carbohydrate
_______ intake is the macro most affected by an individual’s training volume
Carbohydrate
Some individuals do extremely well with broader guidelines to follow while others thrive with incredibly ______ instructions for measuring, tracking, and monitoring food intake
Precise
A Nutrition Coach can work closely with a client to develop a list of foods the client would like to include in their plan from each of the food categories: fruits, vegetables, grains, dairy and ______
Protein
Monitoring a client should focus on the _______; identify areas that are working and which ones are not
Process
Monitoring and ______ a client can be broke down into the following steps:
- Conduct a baseline readiness assessment
- Develop a set of data to monitor and outcomes to evaluate
- Set guidelines for collecting data and monitoring
- Set intervals for check-ins and evaluations
- Gather data and analyze results
- Evaluate the results with the client
- Work together to form a plan for the next iteration
Evaluating
After completing a baseline assessment, the next step is to identify the ____ for the first round if monitoring and evaluating. The _____ should be appropriate for the client’s starting point
Scope
Once scope is determined, have them rate their confidence to carry out this behavior on a 1-10 scale. If number is less than __, re-evaluate how realistic the monitoring plan is for their daily life
7
Setting guidelines for collecting data and monitoring include what data is to be recorded, how often it is to be recorded, which party is responsible for collecting what, and how it is ______
Recorded
By regularly _______ in with a client, you can help the client overcome challenges that may arise between check-ins
Checking
The _____ method measures understanding by asking clients to explain in their own words what they need to know or do regarding their nutrition, exercise, or health plan
Teach-back
Example of determining total _____ deficit:
30 lbs x 3500 kcals/lb = 105,000 kcals
Calorie
Example of setting _____ calorie deficit:
200 lbs x 1% of body weight loss per week = 2 lbs/ week
Weekly
Example of calculating weekly and daily ______ deficit:
2 lbs/week x 3500 kcals/lb = 7000 kcals deficit per week
7000 kcals/week/ 7 days per week = 1000 kcals deficient per day
Calorie
Example of setting ______ for achieving goal:
105,000 kcal cumulative deficit/ 1000 kcal per day = 105 days
Timeline
When there is no body composition data, use the _____ equation to estimate BMR
Mifflin-St. Jeor
Determining total daily energy involves:
- Determining BMR
- Determining ____
- Determining total daily energy intake based on deficit
TDEE
Online calculator such as NASM’s _______ planner Can be used to determine client’s calorie needs
Body weight
For many clients, it is more beneficial to slightly ______ the activity factor than to underestimate it
Overestimate
Set ____ targets in the following order:
- Protein target
- Fat target
- Carbohydrate target
Macros
When setting protein targets, offer _____ different options
Three
For _______ approaches, provide example meals to give clients a better idea of appropriate portion sizes that fit within their calorie and macronutrient goals
Qualitative
Examples of habits to introduce at check-in:
- Eat more slowly; focus on food
- Eat until 80% full
- Drink at least ___ cups of water per day
- eat at least one serving of lean protein with each meal
- fill half your plate with colorful fruits and vegetables with each meal
8
Thermic effect of food accounts for the _______ percentage of total daily energy expenditure
Smallest
