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NTS Final
| Question | Answer |
|---|---|
| What does it mean to be in energy balance, positive energy balance, and negative energy balance? When might someone be in positive or negative energy balance? | Energy Balance = Energy In Energy Out Positive: More calories in, weight gain, pregnancy and childhood Negative: More Calories Out, weight loss, illness |
| What are the three ways the body expends energy? Describe each one, including their relative proportions to overall energy expenditure. | Basic metabolic rate: 60-80% energy use, energy to live Physical Activity: 15-30%, Voluntary movement and exercise Thermic effect of Food: 8-15%, Energy to digest, absorb, and metabolize food |
| What factors increase and decrease basal metabolism? | Increase: more muscle mass, younger age, tall height, regular eating, hyperthyroidism Decrease: Aging, Shorter height,, loss of muscle, dieting/fasting, hypothyroidism |
| Be familiar with the two primary body fat distribution patters (what they are called, their relation to disease risk, who tends to have each pattern). | Gynoid: Pear Shape, Hipe/thighs, subcutaneous, common in women, lower risk disease Android: Apple Shape, abdominal fat upper body, Higher risk for diseases, more common in men |
| What waist circumference measurements indicate upper body fat distribution and higher likelihood of chronic disease development? | Men: 40 in Women: 35 in |
| What does BMI measure and what are the limitations of using it? | BMI measures weight to height and is an indicator for chronic disease risk and body fat. Not accurate for athletes and those under 5ft. |
| Why is BMI used in healthcare as a screening tool if there are so many limitations to using it? | It can detect risk for chronic health diseases |
| What methods assess body composition, from most to least accurate? | DEXA, Water/Air Displacement, Bioelectrical impedance, Skinfold |
| What is the recommended way for someone trying to healthfully lose weight get over a plateau? | increase activity |
| What is the recommended maximum of weight loss per week that is considered healthy? | A safe rate is 1-2 lbs per week |
| What is the minimum amount of moderate aerobic physical activity recommended for adults by the Physical Activity Guidelines for Americans? | 150-300 min aerobic per week |
| Define weight bias. | negative attitudes, judgements, beliefs |
| What are negative aspects of FAD diets? | negative aspects are do not help people make longterm lifestyle changes, recommend expensive supps and food, and use testimonials |
| Define mindful eating. | behavorial strategy involving an awareness and enjoyment of the entire eating process |
| What are benefits to being physically active? | major physical and mental benefits such as improved sleep quality, reduced risk of chronic diseases and lower risk of cognitive decline |
| How much vigorous aerobic physical activity is recommended for adults each week according to the Physical Activity Guidelines for Americans? | 75/150 minutes per week |
| What is the high energy compound that all working muscle cells use? | Adenosine Triphosphate is required for every muscle transaction, making it essential for all movement from walking to intense exercise. |
| How does the body treat protein as a fuel source during physical activity? How many kcals/gram does it provide? Are supplements usually needed? | Endurance athletes may use more protein, provides 4 kcal per gram. Most athletes can meet needs through regular food intake. |
| Which activities are most likely to use CHO as the primary fuel and fat as the primary fuel? | Carbs are for short duration, high-intensity activities Fats are used for long-duration, low to moderate intense activity |
| Name and describe the medical condition that results from consuming more water than the kidneys can excrete (overhydration)? | Hyponatremia which causes cells to swell and burst Symptoms are bloating, rapid weightt gain, nausea, headache, seizures, respiratory distress |
| What is the recommended range of daily protein intake for athletes? Be able to calculate a person’s protein needs given a body weight in pounds. | 1.2-2 grams per kg body weight convert to kg /2.2. Then multiple by range |
| Where is glycogen stored in the body? Which organ supplies glucose to the entire body when blood glucose levels drop? | It's stored on the liver and muscles. Liver glycogen supplies glucose to the entire body. Muscle glycogen is only used by that muscle during activity. |
| What kinds of foods can help athletes boost glycogen stores in the hours before an event? | eat high carb, easy to digest foods, low fiber options (bagels, toast, pasta) |
| Should a lot of fat and protein be consumed close to the start of a sporting event? Why or why not? | No, they digest slowly. |
| When should sports beverages replace plain water for hydration during physical activity? | When the activity last longer than 60 minutes |
| What do sports beverages provide that make them advantageous for longer activity levels? | electrolytes lost through sweat and provide glucose |
| What are strategies to stay well hydrated during an endurance event? Know how to calculate how much someone should drink after an event to replenish fluid losses. | plenty of fluids 24 hr before activity and during event, drink 2-3 cups of fluid per lb of sweat lost |
| What is the AMDR for CHO, and fat even for athletes? Know how to calculate grams of CHO needed given total kcals and desired % of total kcals from CHO. | 45-65% for carbs and 20-35% for fat |
| After how much fluid loss might heat illnesses result? | occurs when 2% body weight loss from fluids or more |
| What is carbohydrate loading? What are possible side effects? | strat used before and during events and involves decreasing training intensity and increasing carb intake. Possible side effects are GI discomfort, bloating, and water retention |
| What are side effects to using caffeine as an ergogenic aid? | insomnia, anxiety/ jitters and increased water loss |
| How can urine color help determine hydration status? | pale yellow is well hydrated, dark yellow is dehydrated |
| What is the recommended recovery drink for most athletes? | low fat milk, low fat chocolate, milk, carbs and protein and replenishes glycogen |
| What are the differences between disordered eating and eating disorders? | Disordered eating is mild changes in eating behavior caused by stress, illness, or desire to change diet Eating Disorders: Severe long term conditions which include body dissatisfaction and serious health consequences. |
| What are common characteristics among anorexia nervosa and bulimia nervosa? | lack of healthy coping mechanisms, severe body dissatisfaction, and patters that persist for more than 3 months |
| What are warning signs that someone might suffer from anorexia nervosa? | Social withdrawl, cooking for others, constant body checking, eating very limited range of foods, and moving food around plate instead of eating it |
| What are possible health consequences of anorexia nervosa? | Low heart rate, easy brusing, hair loss, lanugo, low body temp, electrolyte imbalance |
| What is amenorrhea and what health issue may result from it? | amenorrhea, absences of menstrual periods in females of reproductive age |
| What are the diagnostic criteria, characteristics, and health problems associated with bulimia nervosa? | Binge eating followed by behavior to compensate for it, vomiting, exercising. guilt and shame, poor body image, secretive behavior |
| Describe the kinds of foods typically consumed during a binge episode? | High sugar, high fat, high calorie foods can overconsume quickly |
| What may result from low blood potassium seen in some with eating disorders? | Dangerous heart rhythm disturbances and life-threatening complications |
| Describe characteristics of binge eating disorder. | Weight gain, eating alone out of shame, eating past fullness |
| What are potential health consequences of binge eating disorder? | Diabetes, hypertension, Cardiovascular disease, sleep apnea, osteoarthritis |
| What are nutritional treatment approaches for anorexia, bulimia, and binge eating disorder? | Anorexia: Increase food intake Bulimia: Normalize eating patterns Binge Eating Disorder: Learn to eat based on hunger cues |
| What is muscle dysmorphia? | individuals believe they are too small or not muscular enough |
| What is orthorexia? | obsession with perfect or clean eating |
| What are risk factors for the development of eating disorders? | History of depression, exposure to media beauty standards, history of abuse |
| What are the components of the SCOFF questionnaire? | 1. Do you make yourself feel sick 2. Do you lose control over eating 3. Have you lost more than one stone in 3 months 4. Do you think you are fat when others say thin 5. Does food dominate your life |
| What health problems are seen across anorexia, bulimia, and binge eating disorder? | infertility, sleep disturbances, weakened immune system. |
| What is the normal duration of pregnancy? | 38-42 weeks |
| Which trimester of pregnancy is the fetus most susceptible to nutritional deficiencies and environmental exposures? | 1st Trimester |
| What does a low-birth weight infant weight? | less than 5.5 lbs at birth |
| What are the 2 major indicators of pregnancy success? | Gestation Period > 37 Weeks and Birth Weight > 5.5 lbs |
| Which foodborne illness is particularly problematic during pregnancy? | Listeriosis |
| What are some benefits of physical activity during pregnancy? | Lower risk of gestational diabetes and high blood pressure disorders, reduce bone loss, improved sleep, decreased back pain, improved body image |
| Which types of physical activities should be avoided during pregnancy? | scuba diving, downhill skiing, horseback riding |
| How many extra calories are needed during each trimester of pregnancy? | 1st: 0 2nd: +350 k/cal 3rd: +450 k/cal |
| What is the AMDR for fat during pregnancy? What type of fat is especially important during the 3rd trimester, why, and what are good food sources? | 20-35%, OMEGA-3 supports fetal brain and eye dev, fatty fish like salmon |
| Know appropriate weight gain recommendations for single births based on pre-pregnancy BMI. Note – you may want to review the BMI ranges associated with underweight, normal, overweight, and obese. | Underweight: 28-40 lbs, < 18.5 BMI Normal: 25-30 lbs, 18.5-24.9 BMI Overweight: 15-25 lbs, 25-29.9 BMI Obese: 11-20 lbs, > 30 BMI |
| How many more grams of PRO above the RDA are needed during pregnancy? | 25 grams |
| Why does the RDA for CHO increase during pregnancy? | Prevents ketosis which is harmful to fetal development |
| The needs for which two nutrients increase by 50% during pregnancy? | Iron and Folate |
| During which trimester is the need for folate most important and why? | 1st trimester because it helps prevent neural tube deffects |
| What foods should a pregnant person eat to increase folate intake? | green leafy veggies such as spinach and kale |
| What are some examples of neural tube defects and which trimester do they form? | Spina bifida and Anencephaly during the 1st Trimester |
| Does the RDA for calcium increase during pregnancy? Why or why not? | No, because the body increases absorption efficiency during pregnancy |
| What are bioavailable sources of calcium a pregnant person can consume? | Milk, cheese, yogurt, fortified juices/cereals, dark leafy greens |
| What are some strategies to reduce or control the nausea during pregnancy? | avoid greasy/fried food, eat crackers before getting up, limit large fluid intake in morning, small freq meals, and ensure ventilation while cooking |
| What are pre-eclampsia and eclampsia? Define each one, including symptoms. | Pre-eclampsia: mild, high blood pressure, organ dysfunction Eclampsia: Severe, high blood pressure, organ dysf, seizures |
| Is restricting dietary sodium a treatment strategy for pre-eclampsia? | Not an effective treatment because eclampsia is not caused by sodium intake |
| What is gestational diabetes and what are some potential problems with it? | Diabetes that develops during pregnancy and can risk a large baby, low blood sugar in newborn, and increased risk of type 2 diabetes for mother |
| What does the American Academy of Pediatrics recommend regarding infant feeding during the first 6 months? | Exclusive breastfeeding for the first 6 months |
| How does the composition of breastmilk change from the start of a feeding to the end? | It becomes higher in fat towards the end, helps baby feel full |
| How many extra kcals per day should breastfeeding people consume? | 330-400 k/cal |
| Do breastfed infants have higher, the same, or lower rates of asthma and eczema compared to formula fed infants? | Breastfed infants have lower rates |
| What is colostrum and why is it special? FIRST MILK Q | First milk produced after birth and last just a few days, helps protect newborns from infections |
| What supplement should be given to all infants until they eat enough from food? | Vitamin D Supps |
| What nutrient are infants injected with at birth and why? | Vitamin K to prevent hemmorage |
| What are caffeine intake recommendations during pregnancy? | <200 mg per day |
| Describe effects of chronic alcohol consumption during pregnancy. | Fetal Alcohol Syndrome, Permanent intellectual disabilities, cognitive impairments, and distinct facial features |
| Which stage of the lifecycle are energy requirements per unit of body weight the greatest? | Infancy |
| Why shouldn’t infants be fed too much protein? | Their kidneys are immature and it can stress the kidney |
| Why are essential fatty acids important for infants? | They support brain development, nervous system development, eye vision development |
| Around what age do infants’ liver iron stores generally start to be depleted? | 4-6 months of age |
| According to the American Academy of Pediatrics, what is the best age to introduce solid foods to infants? | Around 6 months |
| What is the usual first solid food introduced to an infant? | iron-fortified infant cereal |
| Why shouldn’t solid foods be introduced to infants before 4 months of age? | GI Tract is immature, kidneys aren't fully developed, lack of head and neck control |
| What are physical indicators that an infant is ready to start solid foods? | Strong head and neck control, loss of extrusion reflex, ability to sit with support |
| What foods may pose as choking hazards to infants that have recently started to eat solids? | Hotdogs, spoonfuls of peanut butter, whole grapes, hard candies |
| What is food neophobia? | fear or reluctance to try new foods |
| Children are at risk of iron deficiency. What foods are good sources of iron? | lean meats, dried fruits, beans |
| What beverage is a poor source of iron? | milk |
| At what age can children be switched from whole milk to low fat or fat free milk? | Age 2 |
| What is something a caregiver can do if a child is reluctant to try a new food? | offer it again, understand it may take multiple exposures |
| Why are snacks important during the preschool years? | they provide essential nutrients, help when meals are spaced apart, and introduce new foods in a low-pressure setting |
| How much moderate to intense physical activity do children need? | 60 minutes |
| What are some nutrients of concern for adolescent females? | calcium and iron |
| What is Ellyn Satter’s division of responsibility between caregivers and children? | Caregivers: Decide food offered, when meals happen and where Children: Decide what and how much to eat |
| What is the recommended serving size of food for toddlers and children between the ages of 1 to 5? | 1 TBSP per year of age |
| What is meant by reserve capacity for organs? | the body's ability to continue functioning normally even as cell number and activity decline |
| Define sarcopenia | the loss of muscle mass and strength associated with aging |
| Compared to younger adults, do older adults need more, the same, or less protein? | older adults need more |
| What are some nutrition-related nervous system implications for older adults? | difficulty with shopping and cooking, leads to reduced food intake |
| What dental issues might older adults experience and what foods should be recommended to deal with them? | loose or missing teeth, poorly fitting dentures |
| Why are older adults at higher or lower risk for dehydration compared to younger adults? What are symptoms of dehydration in older adults? | Decreased muscle mass, chronic illnesses, blunted thirst mechanism, and fear of incontinence. Symptom can be confusion |
| Why are older adults at risk for a vitamin B12 deficiency? | Lower production of stomach acid, intrinsic factor |
| What are strategies older adults can use to enhance the flavor of their food if they have declining taste and smell abilities? | use herbs and spices |
| How can older adults combat sarcopenia/declining lean tissue mass? | resistance training, adequate protein intake |
| The Older Americans Act Nutrition Programs requires each meal provide how much of the RDA for nutrients? | 1/3 |
| What is the main criteria for qualifying for the Older Americans Act Nutrition Programs? | must be > 60 years old |
| At what stage of the female life span does the most bone loss occur? | during menopause |
| Are older adults at risk of developing anemia? | Yes, iron-deficiency anemia and vitamin B-12 deficiency anemia |
Created by:
mme293