HOSA HEALTHY LIVING

NASM Guide on Understanding Food Allergies

1. Introduction

• Food allergies are increasingly becoming a mainstream topic in health, fitness, and nutrition.

• Commercial interest in food allergy testing is growing, with companies generating billions of dollars in revenue.

• This guide explains:

  • The difference between food allergies and sensitivities.

  • How these conditions are diagnosed.

  • The accuracy of commercially available testing kits.

2. What Are Food Allergies?

• Defined by the National Institute of Allergy and Infectious Disease:
  “An adverse health effect arising from a specific immune response that occurs reproducibly on exposure to a given food.”

• Key Point: Food allergies involve the immune system, distinguishing them from metabolic issues like lactose intolerance, which result from enzymatic deficiencies.

3. Food Allergies vs. Food Sensitivities

• Food Allergies:

  • Trigger a true immune response.

  • Symptoms can range from mild (hives) to severe (anaphylaxis).

• Food Sensitivities:

  • Do not involve the immune system.

  • Often manifest as digestive issues (e.g., bloating, stomach pain).

  • Examples: Lactose intolerance, gluten sensitivity.

4. Prevalence of Food Allergies

• Nearly 11% of U.S. adults have food allergies; ~20% believe they do.

• Food allergies can develop at any age, with 50% of adult sufferers reporting onset during adulthood.

• Women (14%) are nearly twice as likely as men (7.5%) to have food allergies.

• Higher prevalence observed among non-white populations and urban residents.

5. Mental and Physical Health Effects

• Physical Health:

  • Severe reactions (e.g., anaphylaxis) are rare but life-threatening.

  • Chronic symptoms from sensitivities (e.g., GI distress) can lead to reduced nutrient absorption.

• Psychological Health:

  • Fear of exposure to allergens leads to stress, anxiety, and decreased quality of life.

  • Severe allergies, like peanut allergies, exacerbate these mental burdens due to potential hidden allergens in processed foods.

6. How to Detect Food Allergies

• Two primary approaches:

  1. Testing via medical diagnostics.

  2. Exposure to food to observe immune response (not recommended due to risk).

• Key Insight: Professional tests are essential for accurate detection and diagnosis.

7. Best Ways to Test for Food Allergies

• IgE-Based Tests:

  • Gold standard for allergy testing.

  • Measure food-specific IgE antibodies in blood.

  • High sensitivity (~95-100%), but specificity varies (~30-60%).

  • Often paired with a clinical history, physical exams, and oral food challenges.

• IgG-Based Tests:

  • Not recognized as valid tests for food allergies.

  • Measure exposure to food rather than allergic responses.

    • High false-positive rates, rendering them unreliable.

8. Testing Methods

• Blood Test: Measures IgE antibodies; essential for identifying allergens.

• Skin-Prick Test: Exposes skin to allergens; confirms results from blood tests.

• Oral Food Challenge: Carefully supervised exposure to allergenic food for definitive diagnosis.

9. Common Misconceptions

• Commercial food allergy tests often use IgG markers, leading to misdiagnosis.

• Self-diagnosis using such tests can negatively affect mental well-being and dietary choices.

10. Conclusion

• Food allergies are complex, involving immune responses to specific antigens.

• Sensitivities, by contrast, are non-immune responses.

• Commercial tests have high false-positive rates and should not replace professional diagnosis.

• The best approach involves a combination of medical history, blood tests, skin-prick tests, and oral food challenges.

11. Recommended Actions

• Avoid using commercially available allergy tests.

• Consult with a food allergy specialist.

• Utilize clinically validated tests (IgE-based).

• Confirm results with additional testing methods (e.g., skin-prick or oral food challenge). .

Key Points and Vocabulary PDF#2  

THE NASM GUIDE TO SMART GROCERY SHOPPING CHOICES FOR OPTIONAL NUTRITION

Introduction to Healthy Grocery Shopping

• Nutrition's Role: Food impacts energy, disease prevention, growth, and physiological functions.

• Diet Quality: Nutrient-dense vs. energy-dense (calorie-heavy, low-nutrient) foods affect health outcomes.

• Impulse Buys: Purchasing unplanned snacks like soda or sweets contributes to dietary challenges.

Common Challenges

1. Availability: Increased variety complicates decision-making.

2. Marketing and Promotions: Point-of-purchase tactics (e.g., sales near checkout) lead to non-nutritious impulse buys.

3. Cost: Nutritious food may seem expensive, but long-term savings come from reduced health risks.

Planning Strategies

• Grocery Lists: A critical tool for organization, budget management, and impulse control.

  • Types:

    • Recipe-based lists.

    • Food group staples (e.g., proteins, fruits, vegetables).

    • Hybrid approach for flexibility.

• Meal Planning Benefits:

  • Streamlines shopping.

  • Reduces food waste.

  • Enables healthier choices.

Whole vs. Processed Foods

• Whole foods: Minimal additives, more nutrient-dense (e.g., fresh produce, meats).

• Processed foods: Often calorie-dense with added sugars and preservatives.

Evaluating Food Products

• Key Features of Nutrition Labels:

  • Serving Size: Misleading if misunderstood.

  • Percent Daily Value (DV): Helps assess nutrient contribution:

    • 5% or less: Low in nutrient.

    • 20% or more: High in nutrient.

  • Focus on limiting saturated fats, sodium, and added sugars.

Budget-Friendly Tips

1. Plan Ahead:

   • Weekly meal planning reduces unnecessary purchases.

   • Opt for seasonal and locally sourced produce.

2. Use Substitutes:

   • Frozen vegetables can be as nutritious as fresh ones.

   • Organic meats and dairy might be worth the extra cost due to nutrient density.

3. Avoid Sales Traps:

   • Limit junk food purchases to a treat category.

Statistics

• Market Trends:

  • Packaged food market growth: ~5.48% (2022–2030)​.

• Dietary Needs:

  • Fiber: 25–34 grams/day recommended, but average intake often falls short.

• Costs:

  • Ultra-processed foods are cheap due to additives like sugar and fillers, but they lack vital nutrients.

Key Vocabulary

• Nutrient-Dense: Foods rich in vitamins, minerals, and other essential nutrients.

• Energy-Dense: High-calorie, low-nutrient foods.

• Impulse Purchases: Unplanned, often unhealthy buys influenced by store layouts or promotions.

• Macronutrients: Proteins, carbohydrates, fats.

• Micronutrients: Vitamins, minerals, phytonutrients.

• Ultra-Processed Foods: Products like chips, candy, and sodas, heavily processed and low in nutrients.

The NASM Guide to Protein Intake for Vegan Diets PDF #3

Key Concepts:

1. Protein Importance:

   • Protein is vital for building muscles, bones, connective tissue, enzymes, and hormones.

   • Insufficient protein can lead to issues like weight gain, muscle loss, and weakened bones.

2. Vegan Diets and Protein:

   • Vegans generally consume about 30% less protein than omnivores:

     • Vegans: ~64g/day (~0.99g/kg body weight).

     • Omnivores: ~90g/day (~1.28g/kg body weight).

   • Protein sources in vegan diets are often lower in "biological value," meaning they lack one or more essential amino acids.

3. Essential Amino Acids:

   • Required for bodily functions but not synthesized by the body.

   • Animal proteins typically contain all essential amino acids (complete proteins).

   • Most plant proteins lack one or more essential amino acids (incomplete proteins).

4. Complementary Proteins:

   • Combining plant foods (e.g., beans and rice) throughout the day ensures intake of all essential amino acids.

   • This concept reduces risks of amino acid deficiencies.

Key Statistics:

• Average Protein Intake by Dietary Pattern:

• 
  Protein for Active Individuals:

  • General recommendation: 1.4-2.0 g/kg/day based on activity level.

  • Endurance athletes: 1.2-1.4 g/kg/day.

  • Resistance training athletes: 1.6-2.0 g/kg/day.

Practical Tips for Vegans:

1. Calculate protein needs:

   • Sedentary adults: 0.8-1.0 g/kg/day.

   • Active individuals: 1.4-2.0 g/kg/day.

2. Include high-protein plant foods:

   • Examples: Soy (36g/100g), hemp seeds, quinoa, buckwheat, lentils, almonds.

3. Use complementary proteins:

   • Pair grains with legumes or nuts for complete amino acid profiles.

4. Consider protein supplementation if needed, especially for athletes.

Key Vocabulary:

• Complete Proteins: Foods containing all essential amino acids (e.g., soy, quinoa).

• Incomplete Proteins: Foods lacking one or more essential amino acids.

• Biological Value: A measure of protein quality based on amino acid content.

HOSA NASM GUIDE TO HEALTH FOOD BARS PDF #4

Introduction

• The energy bar market has expanded significantly since the 1950s, catering to various dietary needs (e.g., energy, protein supplementation, meal replacements).

• Bars are meant to supplement rather than replace a balanced diet.

History of Nutrition Bars

• 1950s: First energy bar, "Hi-Proteen Fudge" by Bob Hoffman.

• 1960s: Pillsbury Space Food Stick, designed for astronauts.

• 1980s: First PowerBar created for endurance athletes.

• Now: Bars offer diverse options like high-protein, keto, antioxidant-rich, meal replacement types.

Types of Bars

1. Protein Bars

   • Protein: ≥10g (plant or animal-based).

   • Best for: Pre-/post-workout or high-protein snacks.

2. Energy Bars

   • High carbohydrates (>30g) for endurance athletes.

   • Main ingredients: Brown rice syrup, oats, dried fruits.

3. Meal Replacement Bars

   • Calories: 280–380; balanced macronutrients and added vitamins.

   • Designed for calorie-restricted diets.

4. Keto Bars

   • High fat (>6g), low carbohydrate (<9g).

   • Ingredients: Nuts, coconut oil, MCT oil.

5. Functional Food Bars

   • Include ingredients like probiotics, antioxidants, adaptogens.

   • Target specific health benefits, such as stress management or gut health.

Selecting a Bar

• Consider:

  1. Purpose: Is it for a snack, meal replacement, or specific diet needs?

  2. Activity Level: Energy demands vary based on physical activity.

  3. Nutritional Needs: Check for protein, carbs, fats, added sugars, and fiber.

  4. Whole Food Alternatives: Bars are convenient but not superior to whole foods.

Common Pitfalls

1. Excess Calories: Some bars exceed 400 kcal, unsuitable for less active individuals.

2. High Added Sugar: Common in energy bars for quick energy but not ideal for everyone.

3. Over-Reliance: Bars may replace nutrient-dense whole foods, leading to nutritional gaps.

Key Statistics

• Energy Bars: Typically 200–400 kcal; >30g carbohydrates.

• Protein Bars: 10–30g protein; suitable for athletic needs.

• Keto Bars: Less than 9g carbs; cater to low-carb, high-fat diets.

Important Vocabulary

1. Adaptogens: Plant compounds like ashwagandha that reduce stress.

2. Probiotics: Beneficial bacteria for gut health.

3. MCTs (Medium-Chain Triglycerides): Quick energy sources from coconut oil.

4. Sugar Alcohols: Low-calorie sweeteners that may cause gastrointestinal distress in excess.

5. Food Synergy: Enhanced health benefits from consuming nutrient combinations.

Conclusion

• Bars are convenient supplements, not replacements for whole foods.

• Evaluate nutrition labels and ingredient lists to ensure alignment with goals.

• Whole foods (e.g., yogurt, nuts) often offer better nutrient density and satiety.

Detailed Notes on NASM Guide to Dietary Fats:

Introduction to Dietary Fats:

• Fats are one of the three macronutrients essential to human survival, alongside proteins and carbohydrates.

• Caloric Density: Fats provide 9 kcals/gram, compared to 4 kcals/gram for proteins and carbohydrates.

• Functions:

  • Transport of vitamins A, D, E, and K.

  • Energy storage.

  • Essential for bodily functions (omega-3 and omega-6 fatty acids are necessary as the body cannot produce them).

Types of Fats:

1. Saturated Fats:

   • Found in animal products (beef, pork, butter) and some plant sources (coconut oil, palm oil).

   • Solid at room temperature due to a fully saturated carbon chain.

   • Historically linked to heart disease; current research shows a weak correlation but emphasizes replacing with healthier fats.

2. Unsaturated Fats:

   • Monounsaturated Fats (MUFA):

     • Found in olive oil, avocados, and nuts.

     • Help improve lipid profiles.

   • Polyunsaturated Fats (PUFA):

     • Includes omega-3 and omega-6 fatty acids.

     • Found in fish, walnuts, and seeds.

     • Regulate immune function, inflammation, and cholesterol metabolism.

3. Trans Fats:

   • Artificially hydrogenated fats that mimic saturated fats.

   • Strongly linked to heart disease; now largely phased out due to FDA regulations.

4. Cholesterol:

   • Essential for cell membranes, hormones, and vitamin D synthesis.

   • Dietary cholesterol has minimal impact on blood cholesterol due to body's regulation mechanisms.

Dietary Fat and Health:

1. Body Weight Management:

   • Caloric Monitoring:

     1. Diets high in fat are energy-dense and more likely to cause weight gain if calorie intake is uncontrolled.

   • Storage Efficiency:

     • Dietary fat is stored with ~96% efficiency, higher than proteins (~66%) and carbs (~80%).

   • Satiety:

     • Fats are less satiating than proteins or carbs, often leading to higher caloric intake.

2. Chronic Diseases:

   • Heart Disease:

     • Replacing saturated fats with unsaturated fats lowers cardiovascular risks.

     • Trans fats significantly increase risk and have been banned in many products.

   • Diabetes:

     • High saturated fat intake may increase insulin resistance, a key factor in Type 2 diabetes.

Recommendations for Dietary Fat:

• Limit saturated fats to <10% of total calories.

• Avoid industrial trans fats; natural sources (e.g., dairy) are less harmful.

• Increase consumption of MUFAs and PUFAs:

  • Opt for sources like fish, seeds, and nuts.

• Focus on a balanced omega-3 to omega-6 ratio by including fish or omega-3 supplements.

Key Vocabulary:

• Lipids: Broad class of fats including triglycerides, cholesterol, and phospholipids.

• Triacylglycerol (Triglycerides): Primary storage form of fat in the body.

• Hydrogenation: Process of adding hydrogen to unsaturated fats, creating trans fats.

• Satiety: The feeling of fullness and reduced desire to eat.

• LDL and HDL: Low-density and high-density lipoproteins, often referred to as "bad" and "good" cholesterol, respectively.

Statistics and Research Insights:

• Saturated fats have a small association with heart disease; replacing them with unsaturated fats reduces risk significantly.

• Trans fats increase heart disease-related deaths by up to 30%.

• Dietary fat storage efficiency is 96%, highlighting the importance of mindful consumption for weight management.

• Omega-3 and omega-6 fatty acids play critical roles in inflammation and metabolic regulation.

Practical Steps:

• Monitor calorie intake, especially from fats.

• Favor nutrient-dense fat sources (e.g., olive oil, fish) over processed ones.

• Incorporate omega-3-rich foods or supplements.

• Reduce saturated fats by opting for lean proteins and plant-based oils.

12/31/2024 THE NASM GUIDE TO DECODING NUTRITION LABELS:

Overview of the Guide

• Purpose: Educate consumers on understanding food labels for informed food choices.

• Historical Context:

  • Food labels became mandatory in 1906 with the Pure Food and Drug Act.

  • Modern nutrition labels were shaped by the Nutrition Labeling and Education Act of 1990.

  • The latest major update by the FDA occurred in 2016, emphasizing serving sizes, calories, and added sugars.

Anatomy of a Food Label

Key Sections:

1. Servings and Serving Sizes:

   • Accurate measurement is essential; weight (grams) is often more reliable than volume.

   • Example: A package with 8 servings (serving size: 2/3 cup or 150g).

   • Tip: Check whether the serving size matches your typical consumption.

2. Calories:

   • Displayed per serving; rounded values:

     • <5 calories = rounded down to 0.

     • <50 calories = nearest 5.

     • ≥50 calories = nearest 10.

   • Represented in kilocalories (commonly referred to as calories).

3. Fats:

   • Includes total fat, saturated fat, and trans fat.

   • Unsaturated fats can be calculated:
     Unsaturated Fat=Total Fat−(Saturated Fat+Trans Fat)\text{Unsaturated Fat} = \text{Total Fat} - (\text{Saturated Fat} + \text{Trans Fat})Unsaturated Fat=Total Fat−(Saturated Fat+Trans Fat)

   • Daily Values (DV):

     • Total fat: 78g (2,000 kcal diet).

     • Saturated fat: 20g.

4. Cholesterol:

   • Listed separately due to its unique properties.

   • DV: 300mg (equivalent to ~2 eggs).

   • Labels round to 0 if <2mg per serving.

5. Sodium:

   • DV: 2,300mg.

   • High relevance due to links with hypertension (50% of adults) and cardiovascular disease (6–9%).

6. Carbohydrates:

   • Breakdown:

     • Total carbs: Includes all digestible and indigestible carbs.

     • Dietary fiber: Subtractible from total calories if insoluble.

     • Sugars: Includes natural and added sugars.

     • Added sugars: Clearly labeled.

   • Updated DV:

     • Total carbs: 275g/day (55% of daily intake).

     • Fiber: 28g/day.

7. Protein:

   • Does not indicate whether it is complete (contains all essential amino acids).

   • Animal proteins are typically complete; plant proteins often incomplete.

8. Micronutrients:

   • Includes vitamins and minerals if claims are made (e.g., "high in iron").

   • DVs are generalized for a 2,000 kcal diet.

9. The Footnote:

   • Reminder: DVs are based on a 2,000 kcal diet, but individual needs vary.

Key Vocabulary

• DV (Daily Value): Suggested nutrient intake for a standard 2,000 kcal diet.

• Kcal (Kilocalories): Unit of energy, commonly referred to as calories.

• Saturated Fat: Solid fats, often found in animal products.

• Trans Fat: Industrial fats considered unsafe by the FDA.

• Added Sugars: Sugars added during food processing.

• Complete Proteins: Contain all essential amino acids (e.g., meat, eggs).

• GRAS (Generally Recognized as Safe): FDA's designation for safe food additives.

Statistics and Facts

• Trans Fat: Must be labeled as 0 if <0.5g/serving. However, cumulative servings can add up to significant amounts.

• Hypertension: Affects 50% of adults; linked to high sodium intake.

• Fiber Recommendation: 14g per 1,000 kcal.

• Rounding Rules: Calories and nutrients are rounded to simplify labeling.

Practical Applications

• Review Labels:

  • Start measuring portion sizes to align with label servings.

• Calculate Needs:

  • Use tools (e.g., NASM Calorie Calculator) for personalized DVs.

• Monitor Added Sugars:

  • Limit added sugars for better health outcomes.

Conclusion

• Food labels are educational tools, not absolute guides.

• Adjust interpretations based on personal caloric needs and activity levels.

• Awareness of label nuances ensures better dietary decisions.