Nutrition and Weight Management Exam 1 Correct 100%
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Course
FITOUR Group Exercise
Institution
FITOUR Group Exercise
1. What is the RDA's % for Protein, CHO, Fat?
RDA=Recom. Dietary Allowance - ANSWER CHO= 55-65%
Fats= 20-30%
Protein= 12-15%
What is nutrition? - ANSWER the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, an...
Nutrition and Weight
Management Exam 1
Correct 100%
1. What is the RDA's % for Protein, CHO, Fat?
RDA=Recom. Dietary Allowance - ANSWER CHO= 55-65%
Fats= 20-30%
Protein= 12-15%
What is nutrition? - ANSWER the science of food, the nutrients and the substances therein, their action,
interaction, and balance in relation to health and disease, and the process by which the organism
ingests, absorbs, transport, utilizes, and excretes food substances
Functions of Nutritious Foods - ANSWER Provide energy
Provide building blocks
Maintain body cells and body functions
2. What percentage of adults are overweight in US? Obese? - ANSWER Over weight= 61%
Obese= 35%
3. Proper nutrition can reduce your risk of which diseases? - ANSWER Diabetes
, Obesity
Cancer
Hypertension
Osteoporosis
CVD
5. What is difference between Whey and soy protein? What are the benefits of or problems with each
one? - ANSWER Whey Pros=considered a complete protein, low in lactose content, aiding weight loss,
anti-cancer properties
Whey Cons= cramps, reduced appetite, nausea,
headache, fatigue
Soy Pros: similar to animal protein (used in school lunches), High in linoleic acid and some a-linolenic
acid, Calcium source and bone health
Soy Cons:Heart disease and Cancer
Energy Yielding Nutrients - ANSWER CHO= 4kcal/gm
Protein= 4kcal/gm
Fats= 9kcal/gm
(Alcohol= 7kcal/gm)
9. What are the three cornerstones to eating well? - ANSWER Balance-choose foods from ALL major food
groups
Variety- choose diff foods within each group
Moderation-plan and limit your intake
11. Do animal foods contain CHO? If so, which ones and why. - ANSWER Only dairy products from
animals.
Milk, cheese, yogurt, ice cream, anything made from milk.
How many servings of yogurt, milk, and cheese group? - ANSWER 2-3 servings
How many servings of vegetable group? - ANSWER 5 servings
How many servings of meat, poultry, fish, dry beans, eggs, and nuts group? (meat and beans) - ANSWER
2-3 servings
How many servings of fruit group? - ANSWER 4 servings
How many servings of bread, cereal, rice and pasta group? (Grains) - ANSWER 6-11 servings
13. What are the recommended number of servings for each food group according to the FGP? (Food
Guide Pyramid) - ANSWER Grains= 6oz daily (1/2 whole)
Veggies= 2.5 cups daily
Fruits= 2 cups daily
Milk= 3 cups (FF or LF)
Meat/Beans= 5.5 oz
The Food Guide Pyramid - ANSWER Not for children 2 or under.
Each food is deficient in at least 1 essential nutrient.
Variety is key.
Calorie and nutrient content may vary within a food group.
, Dairy product main nutrients? - ANSWER Protein and calcium
Meat product main nutrients? - ANSWER Protein, iron and zinc
Grain product main nutrients? - ANSWER CHO and B-vitamins, fiber?
Fruits/veggies main product nutrients? - ANSWER Vitamin A & C, beta carotene, and trace minerals fiber
Fat Sources - ANSWER Oils
Nuts
Meat
Poultry
Fish
Dry beans
Eggs
Sweets
Protein Sources - ANSWER Dairy
Meat
Poultry
Fish
Dry beans
Eggs
Nuts
(Plant Based)
Dietary Reference Intakes (DRIs) - ANSWER A broader system of nutrient recommendations
(encompasses).
Nutrient recommendations to prevent chronic diseases.
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