Nutrition and Weight Management Flashcards
A client asks you for a meal plan: What do you do?
Give / explain the Canada food guide. If they have further questions refer to nutritionist.
When managing lipids:
a) exercise alone can lower LDL and raise HDL
b) diet alone can lower LDL and raise HDL
c) pharmacological intervention alone can lower LDL and raise HDL
d) a combination of diet & exercise (& meds if needed) is best to lower LDL and raise HDL
e) all of the above
f) none of the above
e) all of the above
What are the caloric values of fats, proteins, carbohydrates, and alcohol?
CHO = 4 kcal/ g
Protein = 4 kcal/g
Fat = 9 kcal/g
Alcohol = 7 kcal/g
If a meal has 20 g CHO, 8 g fat, 2 g protein, how many calories from each macro?
CHO = 20 g * 4 kcal/g = 80 kcal CHO
Fat = 8 g * 9 kcal/g = 72 kcal Fat
Protein = 2 g * 4 kcal/g = 8 kcal protein
→ total calories = 160 kcal
How many kcal / kg of body weight is expended while sitting quietly?
What is this in METs?
1 MET = sitting quietly = 3.5 cal/ Kg of BW
What is the caloric expenditure (cal/min) of an 80 kg person working at 3 METs?
- 1 MET = 3.5 cal/ kg BW
Caloric expenditure = [(METs you’re working at) * 3.5 * body weight in Kg] / 200
(3 METS * 3.5 * 80 kg) / 200 = 4.2 kcal/minute
Calculate body weight (kg) if caloric expenditure is 11 cal/min at 11 METs
Caloric expenditure = [(METs you’re working at) * 3.5 * body weight in Kg] / 200
11 cal/min = (11 METs * 3.5 * BW?) / 200
(20011)/ (113.5) = 57 kg BW
Energy Input =
a) Resting Metabolic Rate + Diet induced Thermogenesis + Total Energy Expenditure
b) Resting Metabolic Rate + Dietary energy + Stored Energy
c) Dietary energy + Stored Energy
d) Dietary energy + Stored Energy + Total Energy Expenditure
c) Dietary energy + Stored Energy
Energy balance is Rate of E input (dietary E + Stored E) = Rate of E expenditure (RMR, DIT, TEE)
Energy Output =
a) Dietary energy + Stored Energy
b) Resting Metabolic Rate + Dietary energy + Stored Energy
c) Resting Metabolic Rate + Diet induced Thermogenesis + Total Energy Expenditure + Stored Energy
d) Resting Metabolic Rate + Diet induced Thermogenesis + Total Energy Expenditure
d) Resting Metabolic Rate + Diet induced Thermogenesis + Total Energy Expenditure
Energy balance is Rate of E input (dietary E + Stored E) = Rate of E expenditure (RMR, DIT, TEE)
What is the rule of thumb when considering a person’s pre-exercise hydration? (i.e. how much hydration when?)
5-10ml/kg BW in 2-4 hours before exercise.
ex. for 60kg person, 300-600ml (approx 1/3L - 2/3L)
If a person has lost 1kg of BW after exercising - how much fluid have they lost?
1.25 - 1.50L of fluid
If a 60Kg person weighs 58kg after running a marathon, how much fluid should be consumed to rehydrate?
Rehydrate with 2.5-3.0L of fluids
2kg*1.25-1.5L = 2.5-3.0L
Inadequate water intake leads to hypohydration resulting in:
a) Adverse effects on exercise performance
b) Adverse effects on thermoregulation
c) An increase in solute concentration within the extracellular fluid
d) All of the above
d) All of the above
Which of the following statements are false?
a) Estrogen promotes the uptake of calcium, especially when there is sufficient Vitamin D.
b) Post menopausal women have higher estrogen which promotes bone health issues.
c) The absorption and release of calcium is controlled by estrogen
d) Bone health relies on both calcium absorption and release from bones.
FALSE: b) Post menopausal women have higher estrogen which promotes bone health issues.
True: LOWER estrogen levels cause bone health issues in post menopausal women.
Which of these statements are false?
a) Females have a reduced capacity to store iron compared to men.
b) Iron can be lost during pregnancy, GI issues and a high sweat rate.
c) Iron is lost during menstruation
d) low iron leads to anemia, which is asymptomatic.
FALSE: d) low iron leads to anemia, which is asymptomatic.
TRUE: low iron can lead to anemia, which causes symptoms of fatigue, lethargy and low performance.
