List the six classes of nutrients.
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)
What are vitamins?
organic compounds that help with growth, maintenance, and repair in the body
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
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)
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
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
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