FiTour Basic Nutrition and Weight
Management questions and answers
Water ✔✔Provides the medium for and is an end product of activity. Water is important for
efficient metabolism.40-60% of an individual's total body weight. Makes up about 72% of the
weight of muscle. 0 kcals. One should consume at least 64 ounces of water per day.
Supplements/Ergogenic Aids ✔✔It is recommended that one focuses on receiving nutrients
through proper eating habits as opposed to pills. Mega Vitamins may be too much for the body
to actually absorb.
If one is involved in a highly intense training program, he/she should consume a little more
protein and carbohydrates. Women want to take an iron and/or calcium supplement for added
insurance. A multi-vitamin supplementation is sufficient for proper health if one is eating a
balanced diet.
Anabolic Steroid usage is hazardous to one's health and has many adverse side effects.
10 Tips to a great Plate ✔✔#1 Balance calories- determine a healthy calorie intake
#2 Enjoy Food but eat less - pay attention to hunger and fullness cues befor, during and after
meals.
#3 Avoid oversized portions
#4 Foods to eat More often -more vegetables, fruits, whole grains, and fat-free or 1% milk and
dairy products. These foods have the nutrients needed for health- including potassium, calcium,
vitamin D, and fiber. These foods should be the basis for meals and snacks.
#5 Half of plate Should be Fruits and Vegetables- Choose red, orange, and dark green vegetables
like tomatoes, sweet potatoes and broccoli along with other vegetables meals. add fruit to
meals as part of main or side dish or as a desert.
#6switch to Fat free or low fat milk - same ant of calcium and other essential nutrients as whole
milk, but fewer calories and less saturated fat.
, #7 Half of grains should be whole grains- substitute a whole grain product for a refined product
- whole wheat bread instead of white bread or brown rice instead of white rice
#8 Foods to eat less often - foods high in solid fats,added sugars and salts. Cakes, cookies, ice
cream, candies, sweetened drinks, pizza,and fatty meats like ribs, sausages,bacon, and hot dogs.
#9 compare Sodium in foods use Nutrition facts label to choose lower sodium versions of foods.
#10 Drink Water instead of sugary drinks
Weight Management ✔✔Maintaining weight
Losing weight
Gaining weight
Maintaining weight ✔✔Combining proper eating habits and regular exercise is the best method
caloric intake =caloric expenditure
Losing weight ✔✔Goal to increase lean mass while decreasing fat mass
Caloric intake<caloric expenditure =weight loss
Method of losing weight. ✔✔Aerobic Activity-expend 400-480 calories within 40 minutes
Weight resistance training- work all major muscles
Aerobic vs Resistance training- not as many calories are expended during resistance training like
aerobic exercise, but weight resistance training will help to maintain or increase muscle mass
which burns more calories at rest than by just having an aerobic program.
Nutrition- reduce daily caloric intake by 250-500 kcals,
Females will begin to lose muscle tissue if caloric intake goes below 1200 kcals per day
Males will begin to lose muscle tissue if caloric intake goes below 1500 kcals per day
Management questions and answers
Water ✔✔Provides the medium for and is an end product of activity. Water is important for
efficient metabolism.40-60% of an individual's total body weight. Makes up about 72% of the
weight of muscle. 0 kcals. One should consume at least 64 ounces of water per day.
Supplements/Ergogenic Aids ✔✔It is recommended that one focuses on receiving nutrients
through proper eating habits as opposed to pills. Mega Vitamins may be too much for the body
to actually absorb.
If one is involved in a highly intense training program, he/she should consume a little more
protein and carbohydrates. Women want to take an iron and/or calcium supplement for added
insurance. A multi-vitamin supplementation is sufficient for proper health if one is eating a
balanced diet.
Anabolic Steroid usage is hazardous to one's health and has many adverse side effects.
10 Tips to a great Plate ✔✔#1 Balance calories- determine a healthy calorie intake
#2 Enjoy Food but eat less - pay attention to hunger and fullness cues befor, during and after
meals.
#3 Avoid oversized portions
#4 Foods to eat More often -more vegetables, fruits, whole grains, and fat-free or 1% milk and
dairy products. These foods have the nutrients needed for health- including potassium, calcium,
vitamin D, and fiber. These foods should be the basis for meals and snacks.
#5 Half of plate Should be Fruits and Vegetables- Choose red, orange, and dark green vegetables
like tomatoes, sweet potatoes and broccoli along with other vegetables meals. add fruit to
meals as part of main or side dish or as a desert.
#6switch to Fat free or low fat milk - same ant of calcium and other essential nutrients as whole
milk, but fewer calories and less saturated fat.
, #7 Half of grains should be whole grains- substitute a whole grain product for a refined product
- whole wheat bread instead of white bread or brown rice instead of white rice
#8 Foods to eat less often - foods high in solid fats,added sugars and salts. Cakes, cookies, ice
cream, candies, sweetened drinks, pizza,and fatty meats like ribs, sausages,bacon, and hot dogs.
#9 compare Sodium in foods use Nutrition facts label to choose lower sodium versions of foods.
#10 Drink Water instead of sugary drinks
Weight Management ✔✔Maintaining weight
Losing weight
Gaining weight
Maintaining weight ✔✔Combining proper eating habits and regular exercise is the best method
caloric intake =caloric expenditure
Losing weight ✔✔Goal to increase lean mass while decreasing fat mass
Caloric intake<caloric expenditure =weight loss
Method of losing weight. ✔✔Aerobic Activity-expend 400-480 calories within 40 minutes
Weight resistance training- work all major muscles
Aerobic vs Resistance training- not as many calories are expended during resistance training like
aerobic exercise, but weight resistance training will help to maintain or increase muscle mass
which burns more calories at rest than by just having an aerobic program.
Nutrition- reduce daily caloric intake by 250-500 kcals,
Females will begin to lose muscle tissue if caloric intake goes below 1200 kcals per day
Males will begin to lose muscle tissue if caloric intake goes below 1500 kcals per day
