Carbohydrates and Whole Grains for Athletes

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Questions and Answers

What is the recommended caloric intake of grain foods per meal to adequately fuel muscles?

400 to 500 calories

600 to 900 calories

200 to 300 calories (correct)

100 to 200 calories

Which of the following is a characteristic of whole grains?

They provide higher health value than refined grains. (correct)

They are always dark in color.

They contain no phytochemicals.

They are typically more processed than refined grains.

What should be the first ingredient listed on a food label for it to be considered a whole grain?

Rice flour

Whole wheat (correct)

Enriched flour

Cornmeal

Why should one not avoid grains in their diet?

They are not fattening if consumed appropriately. Signup and view all the answers

Which of the following is an example of a whole-grain cereal?

Cheerios Signup and view all the answers

What makes oatmeal an ideal pre-exercise snack?

It has slow-to-digest carbohydrates. Signup and view all the answers

Which of the following statements about refined white grains is true?

They contain less fiber than whole grains. Signup and view all the answers

What is a common misconception regarding grains?

Whole grains can be colored artificially. Signup and view all the answers

Which types of bread have more nutritional value than white breads?

Whole-grain breads Signup and view all the answers

What is a recommended serving of vegetables per day for optimal health?

2 1/2 cups Signup and view all the answers

What is a suggested way to enhance the flavor of popcorn without adding butter or salt?

Sprinkle it with seasonings Signup and view all the answers

Which of the following snacks is considered a high-carbohydrate snack for a sports diet?

Whole-grain crackers Signup and view all the answers

What types of muffins are considered more healthful than traditional options?

Low-fat muffins Signup and view all the answers

What characteristic should you look for in a good brand of crackers?

Low fat content Signup and view all the answers

What should you do to increase your vegetable intake if you don't usually eat many?

Consume large portions when you do eat vegetables Signup and view all the answers

Which of the following options represents a poor choice for a quick meal on the go?

Doughnuts and croissants Signup and view all the answers

What is one potential benefit of buying locally grown foods?

It supports small farmers economically. Signup and view all the answers

Why might purchasing organic foods from large grocery stores be problematic?

Transportation can result in environmental harm. Signup and view all the answers

What percentage of conventionally grown produce is reported to have no detectable pesticides?

65 to 75 percent Signup and view all the answers

What is a concern regarding small amounts of pesticides in the body?

They accumulate during vulnerable growth periods. Signup and view all the answers

What does Richard Bonanno suggest about the perception of organic foods?

They may be a marketing strategy rather than a safety guarantee. Signup and view all the answers

According to the EPA, what is the required margin of safety for pesticide residues?

100 to 1,000-fold Signup and view all the answers

What was the result of the 2005 survey of food samples regarding pesticide residue?

0.2 percent exceeded pesticide tolerance levels. Signup and view all the answers

Why is it suggested to buy locally grown produce whenever possible?

It minimizes the ecological footprint. Signup and view all the answers

What type of fats are recommended for consumption in place of hard fats?

Soft fats Signup and view all the answers

What is the primary reason the American Heart Association advises against trans fats?

They raise LDL cholesterol and lower HDL cholesterol. Signup and view all the answers

How much trans fat should an individual limit themselves to if consuming 1,800 calories per day?

18 calories Signup and view all the answers

What percentage of total calories should come from fats according to dietary guidelines?

20 to 35 percent Signup and view all the answers

What is an appropriate daily amount of fat for an 1,800-calorie food plan?

5 teaspoons Signup and view all the answers

Which type of oil is associated with a lower risk of heart disease and cancer?

Olive oil Signup and view all the answers

What form of olive oil is suggested for its highest health benefits?

Extra-virgin olive oil Signup and view all the answers

What can be considered a healthier alternative for high-fat snacks?

Nut butters Signup and view all the answers

Which type of cheese has the highest cholesterol content per ounce?

Cheddar Signup and view all the answers

How much cholesterol is found in a cup of whole milk?

35 mg Signup and view all the answers

Comparing different types of ice cream, which one has the least amount of cholesterol?

Low fat ice cream Signup and view all the answers

Which meat option contains the highest cholesterol when cooked?

Beef, 90% lean hamburger Signup and view all the answers

What is the cholesterol content of a McDonald’s Big Mac?

75 mg Signup and view all the answers

How much fat is present in a 4 oz serving of tuna, canned white?

3 g Signup and view all the answers

Which of the following food items has a cholesterol content less than 20 mg per serving?

Mozzarella, part skim Signup and view all the answers

What amount of fat is in a cup of 2% fat milk?

5 g Signup and view all the answers

Study Notes

Carbohydrates for Athletes

To adequately fuel muscles, consume carbohydrates as the foundation of each meal.
Aim for 200 to 300 calories of grain foods per meal, which equates to one bowl of cereal, two slices of bread, or 1 cup of rice.
Active individuals may need to double or triple the standard servings listed on cereal or pasta boxes.

Whole Grain Benefits

Whole grains offer numerous phytochemicals that reduce the risk of heart disease, diabetes, and cancer.
Look for "whole" as the first ingredient on the food label to ensure a whole grain product.
Examples of whole grain options include:
- Amaranth
- Brown Rice
- Buckwheat
- Bulgur
- Millet
- Popcorn
- Quinoa
- Sorghum
- Triticale
- Whole-grain Barley
- Whole-grain Corn
- Whole Oats
- Whole Rye
- Whole Wheat
- Wild Rice

Whole Grain Food Choices

Opt for whole-grain cereals such as Wheaties, Cheerios, Total, Kashi, and Shredded Wheat.
Oatmeal provides slow-digesting carbohydrates, offering sustained energy for pre-exercise snacks.
Choose bagels (pumpernickel, rye, whole wheat) and low-fat muffins (bran, corn, oatmeal) over pastries or white flour options.
Select hearty bread brands that list whole wheat, rye, or oatmeal as the first ingredient.
Opt for stoned-wheat and whole-grain crackers, choosing brands with low fat content.

Vegetables

Vegetables are an important source of carbohydrates and valuable vitamins, minerals, and other health-protective substances.
Aim for at least 2.5 cups of vegetables per day.
When consuming vegetables, prioritize large portions.

Organic Foods

Buying locally grown foods supports farmers and promotes environmental sustainability.
While organic foods can reduce pesticide exposure, consider the environmental impact of long-distance transportation.
The Environmental Protection Agency has established safety standards for pesticide residues in foods.
Studies suggest that a significant percentage of conventionally grown produce has no detectible pesticide residues.
Whether or not to buy organic is a matter of personal values and preference.

Fat in the Diet

Limit intake of "hard" fats like beef lard and butter, instead opting for "soft" fats such as olive and canola oils.
Avoid partially hydrogenated trans fat, which raises LDL cholesterol and lowers HDL cholesterol.
Aim for less than 1% of daily calories from trans fat.
The food pyramid suggests approximately 5 teaspoons of fat per day for an 1800-calorie diet.
Balance high-fat meals with lower-fat options, and prioritize whole foods over fatty snacks.

Healthy Fats

Olive oil, a monounsaturated fat, is associated with reduced heart disease and cancer risk.
Choose extra-virgin olive oil for its high phenolic content, which acts as an antioxidant.
Peanut butter and other nut butters offer healthy fats for a sports diet.

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Description

This quiz focuses on the importance of carbohydrates and whole grains in an athlete's diet. Learn how to properly fuel your body with the right portion sizes and the benefits of various whole grain options. Discover why these food choices are essential for optimal performance and health.