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List the six classes of nutrients.
- Water
- Carbohydrates
- Protein
- Fat
- Vitamins
- Minerals
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List the different types of carbohydrates and give examples of each.
- Simple = mono & disaccharides, such as table sugar and the sugar in fruit and milk
- Complex = polysaccharides or starches, such as grains
- Fiber = soluble (fruit, vegetable, barley, oat, legume) and insoluble (fruit skin, cereal grains, seeds)
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What are vitamins?
organic compounds that help with growth, maintenance, and repair in the body
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What are the two different types of vitamins?
- Fat soluble = can be stored in the liver, stay in the body for longer period of time so need to be careful about dosage
- Water soluble = can't be stored in the body (except very high doses of vitamin C in the kidneys), much harder to overdose
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What are minerals?
inorganic compounds that help with processes, such as enzyme regulation, and also can form part of tissue (calcium in bone, iron in blood)
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List at least 8 dietary guidelines for Americans outlined by the USDHHS and USDA.
- Limit intake of fats and added sugars
- Limit alcohol intake
- Vary diet
- Get regular physical activity
- At least 3 1-ounce servings of whole grains daily
- 3 cups of fat free milk/dairy products daily
- Less than 2300mg of salt daily
- 2 cups of fruit & 2 cups of vegetables daily
- Fat should be 20-35% of total caloric intake
- Protein should be 10-35% of total caloric intake
- Carbohydrates should be 45-65% of total caloric intake
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Describe MyPyramid and how participants may benefit from this resource.
a visual aid that shows the balance of food groups, emphasizing servings and options for a healthy diet and encouraging better balance of diet plus activity; it shows that all food groups are important and how they relate to each other to make it easy for consumers to understand basic nutrition guidelines
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What are the roles and responsibilities of fitness professionals when it comes to the sale and distribution of nutritional supplements?
- Know everything about what you're selling
- Supplements must be approved, have gone through testing and scientific study
- Any supplement must include written information with all the details of dosage, ingredients, purity, approved use, etc.
- Client must have doctor's permission first
- Never "prescribe" supplements for any conditions, only doctors can do that
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