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Nancy Clark
| Question | Answer |
|---|---|
| What are two benefits of preventing hunger? | 1. Curb physiological desire to eat excessive amounts of food. 2. Tame physiological desire to reward yourself with treats. |
| Five basic food groups? | Fruits, veggies, grains, proteins, and dairy |
| Which is correct response regarding foods that are fattening | excess calories are fattenings |
| For a food to be called a whole grains, ________ Should be listen first on the food label | Whole |
| T/F - taking calcium supplement is a complete sub for consuming dairy products | False |
| 3 tips to increase calcium intake | 1. Cook hot cereal in low-fat milk. 2. Snack on fruit-flavored yogurt rather than ice cream. 3. Eat canned salmon for an easy lunch option. |
| Which of these is NOT a healthy fat? | hydrogenated trans fat |
| Athletes who eat a balanced diet choose at least _____ of the 5 groups at each meal | 3 |
| T/F - protein comes only from animal and not plant | Falso |
| ______ is the number one killer of both men and women in the US | Heart Disease |
| Saturated fat is hard at room temp | True |
| Which of these factors can help reduce the risk of developing osteoporosis | All of the above |
| T/F - Lack of menstruation is associated with inadequate nutrition | True |
| Which of these factors promotes normal blood pressure? | Low sodium diet |
| Explain how cholesterol contributes to heart attacks? | Cholesterol contributes to heart attacks because it hardens the arteries. Cholesterol is a waxy substance that accumulates in the walls of the blood vessels, especially in the heart. It can restrict the flow of blood to the heart |
| T/F - Fiber hastens the time it takes for foods to travel through your system | False |
| What is the DASH diet? | The DASH diet stands for “dietary approaches to stop hypertension.” The DASH diet requires twice the average daily servings of vegetables, fruits, and dairy foods. The DASH diet also requires one-third the daily servings of ham, beef, and pork |
| Two types of Fiber? | Soluble and insoluble. One difference is that soluble fiber forms a gel in water, while insoluble fiber does not dissolve in water; rather, it absorbs water. Insoluble helps with constipationd |
| Special polyunsaturated fat found in fish is | omega-3 fatty acid |
| Breakfast for people trying to lose weight | high protein |
| When selecting cereal, which criteria are important? | All of the above |
| Name two habits associated with coffee drinking that are worrisome? | adding creams and added fats, substituting caffein for breakfast, consuming it instead of getting sleep |
| Caffein is espresso? Coffee? | espresso: 35mg, coffee: 135mg (once for once, espresso has more 35 vs.17) |
| Caffeine crosses into breast milk and can make babies agitate and poor sleepers | True |
| T/F caffeine will sober you up | False |
| Which vitamin aids in the absorption of iron? | Vitamin C |
| Active people should plan to eat a meal at least every______hrs | four |
| Peanut butter is an outstanding sports food | TRUE YESYESYES |
| salad made with spinach has ____ times more vitamin C than a salad with iceberg | seven |
| Ways to reduce intake of fat and cals from salad dressing | low-fat dressings, dilute with extra vinegar, water, lemon juice, or milk |
| Which of these tips is most likely to make a nutrient poor salad | choosing pale-colored vegetables |
| 3 tips for nutritious dinner | don't arrive home hungry, plan time to shop for food, cool large quantities to make goods for all week |
| T/F Cauliflower is good source of vitamin C | True |
| At restaurants, the healthiest meals tend to contain foods that are | All of the above |
| When planning to eat dinner in a restaurant, it is best to | eat a whole-some snack beforehand if dinner will be later than usual |
| A hearty "sports sandwich" that fuels the muscles should emphasize the | whole-grain bread |
| Eating between meals is | potentially good for you and your workouts |
| A benefit of energy bars is that they are | all of the above |
| T/F - Energy bars are a better alternative than other foods preexercise eatine b/c of special ingredients such as amino acids and chromium | False |
| Energy are compact because they have___water content | Low |
| T/F - Ppl who have constant cravings for sweet snacks are most likely addicted to sugar | False |
| For people eating an overall wholesome diet, what percentage of calories can appropriately come from refined sugar? | 6-10% |
| Simple carbs are classified as _____ or ________ | monosaccharides; disaccharides |
| Which of these is not a common source of disaccharides? | glucose |
| The storage form of glucose is called | glycogen |
| T/F - 5 grams of carbohydrate is more fattening than 3 grams of fat | False |
| Glycemic index? | The glycemic index is based on how 50 grams, or 200 calories, of carbohydrate will affect blood sugar levels. Foods that cause a rapid spike in blood sugar are high on the glycemic index, such as white bread. |
| T/F - Insulin is fattening | Falso |
| For an active person who is maintaining weight, carbohydrates should make up about _____ of a daily diet | 55-65% |
| Research suggest that muscle glycogen is replaced at the highest rate after a hard workout on which kind of diet? | High carbohydrate |
| What is an alternative to tapering exercise before an endurance event | rapid carbohydrate loading |
| One gram of carbohydrate is equivalent to how many calories? | 4 |
| In a sports diet, protein functions to | all of the above |
| Athletes with the highest risk of developing iron-deficiency anemia include which groups? | All of the above |
| T/F - An ounce of cheddar cheese has more saturated fat than an ounce of lean roast beef | True |
| Which combo of foods will optimize the intake of a variety of amino acids | Lentils plus sesame seeds |
| T/F - Bulking up muscle is a matter of consuming extra protein supplements | False |
| What is recommended for bodybuilders to eat before exercise? | A combination of protein and carbohydrate foods is recommended to fuel a workout. |
| Whey makes up _____ of the protein found in milk | 20% |
| Women who have amenorrhea | Stop having regular menstrual periods |
| What is a less expensive yet equally nutritious alternative to protein powder? | powdered skim milk |
| How do you estimate an athlete's sweat rate? | Have them weight themselves before and after |
| The sensation of thirst is triggered when the amount of sodium in blood is | high |
| T/F - because swimmers exercise in cool water, they don't sweat | False |
| replacing swear loss is to monitor urine | color, odor, volume |
| Warning signs of heat illness include | muscle cramps, nausea, confusion, all of the above |
| Dehydration is defines as more than a ____ drop in body weight related to water loss | 2% |
| Most energy drinks are rich in calories from | refined sugar |
| Which of the following statements about alcohol is false | calories in alcohol are not fattening |
| T/F - taking Tylenol to cure a hangover can be damaging to your liver | True |
| T/F - Burning fat during long, slow exercise causes people to lose weight more quickly than doing high-intensity carb-burning exercise | False |
| Name 2 common forms of GI distress among athletes | Nausea, vomiting, diarrhea, abdominal cramps |
| An hour before exercise, you should aim to eat ____ of carbs per pound of body weight | .5 grams |
| T/F - Women report more GI issues than men | True |
| During training, every 15-20 minutes, a 150 pound athlete should aim to drink | 8 ounces of fluid |
| An easily digested dinner choice before an 8pm basketball game would be | pasta with tomato sauce |
| T/F - The night before competition is a good time to experiment with new foods | False |
| Of the following products, which provides the most caffeine per serving? | Starbucks coffee |
| T/F - An athlete will be able to perform better if he consumes 100-200 plus calories per hour of endurance exercise | True |
| You can determine your fluid loss during exercise by weighing yourself before and after a workout | True |
| During a 3-hour bike ride, a 150 pound athlete should aim to consume | 200 to 350 calories per hour, after the first hour |
| All of the following can contribute to muscle cramps except | lack of protein |
| Which of the following is most likely to be the hardest to digest as fuel during a marathon | peanuts |
| T/F - Consuming a sports drink instead of solid fuel during activity might help reduce GI distress | True |
| Athletes should exercise every day if they want to | increase their risk of injury |
| T/F - Chromium helps ppl lost body fat | False |
| T/F - Your body cannot manufacture minerals, so that is why you need to eat them from food or supplements | True |
| Which of the following is a fat-soluble vitamin, meaning it needs to be eaten with a little bit of fat to be able to be absorbed | A |
| Dieters who eat less that 1,500 calories may benefit from a multivitamin | True |
| All of the following are good sources of Vitamin E except | oranges |
| Which type of energy booster supposedly helps your body adapt to stress | Taurine |
| Chondroitin is a supplement proven to ease arthritis pain | False |
| Taking high doses of the antioxidant Vitamins C and E | might actually hurt the immune system |
| Consuming ________ during exercise is a proven way to enhance immune function | Carbohydrate |
| Female athletes who have stopped getting their menstrual period should | add 300 and 500 calories to their baseline diets |
| All of the following are characteristics of the female athlete triad except | excessive weightlifting |
| A healthy woman should strive to gain_____pounds during the course of her pregnancy | 25-35 |
| Which vitamin is particularly important for women before they even try to conceive a baby? | Folate |
| Large women with excessive body fat should try not to gain any additional weight during pregnancy | False |
| Which eating methods are useful to help overweight kids achieve a healthy weight | All of the above |
| To support bone health, women with amenorrhea should aim to consume ______ serving of dairy per day | 3-4 |
| T/F - All women should expect to gain at least 10 as a result of menopause | False |
| T/F - Athletes trying to achieve weight loss for a weight-specific sport should adopt a very low-calorie diet | False |
| Older athletes can tell if they are properly hydrated if | Their urine is a light color |
| T/F - An injured athlete who has undergone surgery may require 10-20 percent more calories during the healing process | True |
| Challenges to achieving optimal nutrition in endurance athletes include | all of the above |
| How many extra calories might a shivering athlete burn in an hour | 400 |
| Which vitamin deficiency is common in gastric bypass patients? | all of the above |
| For optimal performance, athletes competing in power sports should eat | a carbohydrate-based diet with 10g of protein at each meal |
| Winter athletes who drink icy water can get easily chilled | True |
| In athletes who are injured | Depression can contribute to eating comfort foods that lead to fat gain |
| For best performance, gastric bypass athletes should | monitor their urine to be sure they are adequately hydrated |
| Ultra-endurance athletes should take only one rest day per month so they can get used to training in a depleted state | False |
| A male with 17 to 25 percent body fat would be considered | above normal fat |
| Women tend to get more cellulite than men because they have thinner skin and larger fat compartments | True |
| According to the rule of thumb for assessing body weight, what is the average weight for a woman who is 5 foot 3 inches tall | 115 pounds plus or minus 11.5 |
| All of the following are appropriate ways to measure body fat except | BMI |
| The bioelectrical impedance scales that assess body fat actually measure | body water |
| T/F - If you worry about your weight, it's helpful to weigh yourself daily | False |
| What is the best method for healthy weight gain | consistently eating larger meals and snacks |
| True or false - Someone who stands while talking on the phone will burn more cals than someone who sits | True |
| 1 pound in a week = __________ per day | 500 calories per day |
Created by:
Nswifty5