Introduction

Question 1

What are the major limiting factors to the success of your clients?

Answer 1

1. Genetics
2. Physical activity patterns
3. Physiology
4. Mindset
5. Nutrition

Question 2

What does the phrase “energy balance” represent?

Answer 2

The relationship between “energy in” (food calories) and “energy out” (calories used in the body).

Question 3

What are some of the major consequences of a chronic positive energy balance?

Answer 3

1. Weight gain
2. Plaque buildup in arteries
3. Bold pressure elevated
4. Cholesterol increases
5. Can become insulin resistant
6. Diabetes
7. Increased risk of certain cancers

Question 4

What are the major consequences of a chronic negative energy balance?

Answer 4

1. Weight loss
2. “Non survival” systems may shut down including
   Brain, reproductive, metabolic, hormonal

Question 5

What is nutrient density?

Answer 5

Is the ratio of nutrients (vitamins,minerals,fiber, etc.) relative to the total calorie content in a food.

Question 6

List some high and low nutrient dense foods?

Answer 6

High
Deeply colored vegetables
Colored fruits
High fiber, unprocessed grains
Lean meats

Low
Table sugar
Soda/soft drinks
White flour 
Ice cream

Question 7

What is calorie density?

Answer 7

Ratio of calories to the actual weight of food.

Question 8

List some high and low calorie dense foods.

Answer 8

High
Cookies
Crackers
Butter
Bacon

Low
Fresh vegetables
Broth based soups
Fresh fruits
Chicken breast

Question 9

Long term dietary habits should be based on the intersection of what three goals? Why?

Answer 9

Improved:

1. Body composition
2. Performance
3. Health

Focusing on only one can lead to negative long term consequences.

Focusing on all leads to overlap and increases in the other goals.

Question 10

Does focusing on body composition when making nutrition choices lead to improved health? Give example.

Answer 10

No, one could do short term crash diet and health would be compromised.

Question 11

What is the purpose of an ergogenic aid? Why would one take them?

Answer 11

Performance enhancing strategies,

Drugs, crash dieting, diuretics, unresearched supplements

Question 12

Why is outcome-based decision making one of the most critical factors in successful long-term nutrition? Give example.

Answer 12

Results do not lie. Should judge nutrition plan based on results. People do not judge accurately what they eat.

Results are motivating.

Question 13

What is medical nutrition therapy?

Answer 13

Nutrition advice intended to treat illness or conditions.

In some states, only licensed professionals may do it.

Question 14

What is good nutrition? 5 items

Answer 14

1. Controls energy balance
2. Improves nutrient density
3. Achieves the interlocking goals of good health, improved performance, and optimal body composition
4. Uses honesty and outcome-based evaluation
5. Is sustainable for both us and the planet.