Podcast
Questions and Answers
What is the recommended caloric intake of grain foods per meal to adequately fuel muscles?
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?
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?
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?
Why should one not avoid grains in their diet?
Which of the following is an example of a whole-grain cereal?
Which of the following is an example of a whole-grain cereal?
What makes oatmeal an ideal pre-exercise snack?
What makes oatmeal an ideal pre-exercise snack?
Which of the following statements about refined white grains is true?
Which of the following statements about refined white grains is true?
What is a common misconception regarding grains?
What is a common misconception regarding grains?
Which types of bread have more nutritional value than white breads?
Which types of bread have more nutritional value than white breads?
What is a recommended serving of vegetables per day for optimal health?
What is a recommended serving of vegetables per day for optimal health?
What is a suggested way to enhance the flavor of popcorn without adding butter or salt?
What is a suggested way to enhance the flavor of popcorn without adding butter or salt?
Which of the following snacks is considered a high-carbohydrate snack for a sports diet?
Which of the following snacks is considered a high-carbohydrate snack for a sports diet?
What types of muffins are considered more healthful than traditional options?
What types of muffins are considered more healthful than traditional options?
What characteristic should you look for in a good brand of crackers?
What characteristic should you look for in a good brand of crackers?
What should you do to increase your vegetable intake if you don't usually eat many?
What should you do to increase your vegetable intake if you don't usually eat many?
Which of the following options represents a poor choice for a quick meal on the go?
Which of the following options represents a poor choice for a quick meal on the go?
What is one potential benefit of buying locally grown foods?
What is one potential benefit of buying locally grown foods?
Why might purchasing organic foods from large grocery stores be problematic?
Why might purchasing organic foods from large grocery stores be problematic?
What percentage of conventionally grown produce is reported to have no detectable pesticides?
What percentage of conventionally grown produce is reported to have no detectable pesticides?
What is a concern regarding small amounts of pesticides in the body?
What is a concern regarding small amounts of pesticides in the body?
What does Richard Bonanno suggest about the perception of organic foods?
What does Richard Bonanno suggest about the perception of organic foods?
According to the EPA, what is the required margin of safety for pesticide residues?
According to the EPA, what is the required margin of safety for pesticide residues?
What was the result of the 2005 survey of food samples regarding pesticide residue?
What was the result of the 2005 survey of food samples regarding pesticide residue?
Why is it suggested to buy locally grown produce whenever possible?
Why is it suggested to buy locally grown produce whenever possible?
What type of fats are recommended for consumption in place of hard fats?
What type of fats are recommended for consumption in place of hard fats?
What is the primary reason the American Heart Association advises against trans fats?
What is the primary reason the American Heart Association advises against trans fats?
How much trans fat should an individual limit themselves to if consuming 1,800 calories per day?
How much trans fat should an individual limit themselves to if consuming 1,800 calories per day?
What percentage of total calories should come from fats according to dietary guidelines?
What percentage of total calories should come from fats according to dietary guidelines?
What is an appropriate daily amount of fat for an 1,800-calorie food plan?
What is an appropriate daily amount of fat for an 1,800-calorie food plan?
Which type of oil is associated with a lower risk of heart disease and cancer?
Which type of oil is associated with a lower risk of heart disease and cancer?
What form of olive oil is suggested for its highest health benefits?
What form of olive oil is suggested for its highest health benefits?
What can be considered a healthier alternative for high-fat snacks?
What can be considered a healthier alternative for high-fat snacks?
Which type of cheese has the highest cholesterol content per ounce?
Which type of cheese has the highest cholesterol content per ounce?
How much cholesterol is found in a cup of whole milk?
How much cholesterol is found in a cup of whole milk?
Comparing different types of ice cream, which one has the least amount of cholesterol?
Comparing different types of ice cream, which one has the least amount of cholesterol?
Which meat option contains the highest cholesterol when cooked?
Which meat option contains the highest cholesterol when cooked?
What is the cholesterol content of a McDonald’s Big Mac?
What is the cholesterol content of a McDonald’s Big Mac?
How much fat is present in a 4 oz serving of tuna, canned white?
How much fat is present in a 4 oz serving of tuna, canned white?
Which of the following food items has a cholesterol content less than 20 mg per serving?
Which of the following food items has a cholesterol content less than 20 mg per serving?
What amount of fat is in a cup of 2% fat milk?
What amount of fat is in a cup of 2% fat milk?
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.
