NASM Ch 9 Nutrition Strategies

endocrine (hormonal disorders)

When the body produces too little or too much of an endocrine hormone.

genetic influence

what is one factor that affects and influences a client’s ability to manage weight?

added sugars

Sugars that are not naturally found in food but have been added to a food product.

satiating

Satisfying; feeling of fullness.

energy intake

primarily governed by the quantity and quality of food and beverages ingested by an individual.

whole foods

tend to be higher in fiber and protein and lower in added sugars than most processed foods

the energy equation

Factors such as sleep, hormones, nonexercise, activity, and medications influence both sides of

7 and 9 hrs of sleep per night

adults between the ages of 18 to 64 years old are recommended to get between

peptide YY

Called peptide tyrosine and is a peptide that is released in the colon during feeding.

ghrelin

The hunger hormone that stimulates appetite.

hypothyroidism

Low activity of the thyroid gland that can disrupt heart rate, body temperature, and metabolism.

Cushing’s syndrome

A hormone disorder that causes abnormally high levels of cortisol in the body.

polycystic ovarian syndrome (PCOS)

A hormone disorder that occurs in women of childbearing age that causes irregular periods, excess levels of the male hormone androgen, small cysts on the outer edges of the ovaries, and obesity.

Corticosteroids

can contribute to weight gain

adaptive thermogenesis

Metabolic adaptations and changes in energy expenditure as a result of changes in energy intake.

ingredients list

A list of all included ingredients in a food product, in descending order of amount by weight, on a food label.

nutrition facts panel

Label on food products that provides information on the nutrient content of the food. Lists servings per container, serving size, and the amount of specific nutrients.

serving size

A reference amount based on the quantity of the product consumers are thought to typically consume at one sitting.

egg, dairy, wheat, soy, peanuts, etc.

common allergens on ingredients list

percent daily value (%DV)

A reference value on the nutrition label that indicates what percentage of the recommended daily value for a nutrient is met by the specified serving size of a food product, based on a 2,000-calorie diet.

5, 20

in general, a %DV of _ or less indicates that a product is low in that nutrient, whereas a %DV of _ or more indicates that it is high, or a good source of that nutrient.

percentage reference intake (% RI)

Used on food labels in the United Kingdom and the European Union. It is a reference value that indicates what percentage of the recommend amount of a nutrient is met by the specified amount (100 g or 100 mL) of the food product.

fat loss

requires a net deficit in caloric intake, with the goal of minimizing loss of lean body mass and the adaptive thermogenic response to decrease TDEE

caloric deficit

may be achieved through either a decrease in energy intake, an increase in energy expenditure, or a combination of both (which may be more manageable and sustainable for clients).