Fitness & Sports
Eating Disorders
Pregnancy & Breastfeeding
Infancy - Adolescence
Adulthood
100
What are the Physical Activity Guidelines for Americans for substantial health benefits?
At least 150 to 300 minutes per week of moderate intensity aerobic physical activity OR
75 to 150 minutes per week of vigorous-intensity aerobic physical activity. OR
An equivalent combination of moderate- and vigorous-intensity aerobic activity.
100
What are the 3 main eating disorders discussed in lecture?
Anorexia nervosa; Bulimia nervosa; Binge eating disorder
100
Eating a ____-dense diet is especially important in pregnancy and lactation (breastfeeding)?
BONUS: The [American] dietary guidelines for how long an infant should be breastfed either partially or exclusively?
Nutrient
1 year
100
Does eating a tomato like an apple make you a psychopath?
I sure hope not...if yes, then yikes
100
What happens to BMR as we age?
BMR declines over time as we age.
200
As exercise intensity goes up, our usage of ___ for fuel goes up?
Carbohydrate
200
True or False: You can usually tell if someone has an eating disorder by their appearance.
False
200
True or False; a woman should try and avoid potential allergens during pregnancy and breastfeeding to reduce the risk for food allergies in her infant?
False
200
What are 3 ways that you can encourage a child to try new foods? Can this techniques be used for adults as well?
Build on what they know—pair new food with familiar food.
Make it LOOK good or FUN
Enlist child in selection, preparation.
Serve meals on sectional plate.
Keep it crunchy, mild flavor.
Finger foods are fun.
Save best for last, serve challenging food first—more hungry, better chance.
Be persistent over time: may take 10 or more exposures for food to be acceptable.
Preferences influenced by food temperature, appearance, texture, and taste.
200
What is the benefit of eating more complex carbohydrates, especially in adulthood?
Complex carbohydrates allow for improved blood sugar control.
The fiber in complex carbohydrates helps reduce the risk of cancers and heart disease, lowers blood cholesterol, and minimizes constipation.
300
What is the purpose of carbohydrate loading? What kind of events is it most beneficial for?
Maximizes glycogen storage before the event.
Events/activities lasting longer than 90min:
Marathons
Long-distance swimming
Cross-country skiing
30-kilometer runs
Triathlons
Tournament play basketball
Cycling time trials
300
What is the most common eating disorder in the US?
BONUS: What causes this eating disorder to develop?
Binge eating disorder
An individual uses food to reduce stress, provide feeling of power and well-being; this evolves into relying on using copious amounts of food to get this effect
300
The range of extra calories required by the body from the 1st trimester through breastfeeding?
0-800kcal (0 extra kcal required in 1st trimester; 800kcal extra required to produce breastmilk, though it is recommended only to eat 300-400kcal extra to promote return to prepregnancy weight)
300
What is the difference between a food allergy and a food intolerance?
BONUS: What are the 8 top allergens?
Food allergy: Reaction to food, involves an immune response; also called food hypersensitivity.
Food intolerance: Reaction to food that does not involve an allergic reaction.
BONUS:
Peanuts
Tree nuts
Milk
Eggs
Fin fish
Shellfish
Wheat
Soy
300
How much longevity is determined by your genes?
25%
400
What are the recommendations for estimating an athlete's protein needs?
1.2-2.0g/kg
*Note: This is a wide range; more specific protein recommendations may be made depending on the specific regimen of the athlete
400
What is the common theme for therapy goals regarding treatment of eating disorders.
Determine underlying emotional problems.
Establish good, normal eating habits/Restore appropriate food habits.
Change “all-or-none” attitude about food.
Learn to eat in response to hunger (biological signal), rather than emotional needs or external factors.
400
What nutrient deficiency is associated with neural tube defects in infants?
Folic acid
400
What are 2 ways to promote healthy weight in children?
Limit high-calorie foods, sugared soft drinks, and whole milk.
Include more vitamin- and mineral-dense foods and healthy snacks.
- Physical Activity Guidelines recommendation: 60 minutes or more of moderate-to-vigorous physical activity daily for children and adolescents.
- Limit excessive screen time.
400
Name 3 of the 5 reasons for optimal nutrition during adulthood?
Delays onset of some diseases.
Improves management of existing diseases.
Hastens recovery from illnesses.
Increases mental, physical, and social well-being.
Improves quality of life.
500
How many grams of protein should athletes consume each meal?
30-45g protein
500
What are 3 ways we can prevent development of eating disorders?
Discourage restrictive dieting and meal skipping.
Provide information about normal changes during puberty.
Correct myths about nutrition, healthy body weight, and approaches to weight loss.
Carefully phrase any weight recommendations and comments.
Do not overemphasize weight on a scale.
Encourage normal expression of disruptive emotions.
Encourage children to eat when hungry.
Provide adolescents with an appropriate degree of independence, choice, responsibility, and self-accountability.
Increase self-acceptance.
Enhance tolerance for diversity in body weight/shape.
Build respectful environments and supportive relationships.
Emphasize that thinness is not necessarily associated with better athletic performance.
Support programs for eating disorder screening and prevention at high schools and colleges.
500
Name 1 benefit of breastfeeding for the mother and 1 benefit for the infant?
For the mother:
Contributes to earlier recovery from pregnancy; hormones promote quicker return of uterus to its prepregnancy state.
Decreases risk of several chronic diseases later in life, including hypertension, cardiovascular disease, and diabetes.
Decreases the risk of ovarian and premenopausal breast cancer.
Potential for delayed ovulation, thus reducing chances of pregnancy in the short term.
Potential for quicker return to prepregnancy weight.
Convenience and cost
Ready to go and sterile
For the infant:
Fewer infections
Antibodies in human milk
Lower risk of diseases
Lower risk of obesity and type 2 diabetes
Fewer allergies and intolerances
500
What are 2 consequences associated with kids who are overweight/obese and sedentary?
Early signs of cardiovascular disease; Type 2 diabetes
500
Give an example of a physiological change with aging and how it may work to detrimentally impact nutrition status?
Decreased appetite
Decreased bone mass
Decreased bowel function
Decreased cardiovascular function
Decreased chewing or swallowing ability
Decreased cognitive function
Increased fat stores
Decreased immune function
Decreased insulin function
Decreased kidney function
Decreased lactase production
Decreased liver function
Decreased lung function
Decreased muscle mass
Decreased sense of taste and smell
Decreased sense of thirst
Decreased stomach acidity
Decreased vision