Detailed Analysis of Food Nutrition, Diet, and Client Strategies

This report provides a comprehensive overview of food nutrition, covering various aspects such as the adverse effects of poor nutrition, the link between diet and chronic diseases, and the relationship between diet and exercise. It distinguishes between healthy and unhealthy fats, discusses the proble...Read More

Running head: FOOD NUTRITION
FOOD NUTRITION
Name of the Student
Name of the University
Author Note
Extra words: 400

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Contents
Part A: Healthy Eating, Health and Fitness:..............................................................................2
1. What are the adverse effects of poor nutrition on health?..............................................2
2. Identify 3 common chronic diseases and explain their link to poor nutrition.................2
3. Explain the relation between diet and exercise in promoting health..............................2
4. Distinguish between healthy fat and not so healthy fat using food examples................2
5. What problems can be caused by too little or too much salt and sugar in diet...............3
6. Give a brief description of the food groups listed below and how they relate to dietary
guidelines:..............................................................................................................................3
a. Fats, oils, sweets..............................................................................................................3
b. Dairy................................................................................................................................3
c. Meat, poultry, fish, eggs, nuts and legumes....................................................................4
d. Fruits and vegetables.......................................................................................................4
e. Breads and Cereals..........................................................................................................4
7. For each of the groups below give a definition of what they are, explain their role and
state the recommended daily intake:......................................................................................4
a. Carbohydrates.................................................................................................................4
b. Protein.............................................................................................................................4
c. Vitamins and Minerals....................................................................................................4
d. Fluids and electrolytes.....................................................................................................5
Part B: Advise Clients:...............................................................................................................5
1. Outline underlying principles of healthy eating..............................................................5

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2. How should dietary intake be modified for those who regularly exercise......................5
3. Dietary trends may include ‘Fad’ or popular diets, nutritional supplementation or
healthy eating ergogenic aids. Research and document 2 current dietary trends and describe
the perceived advantages and disadvantages of each.............................................................6
The 5:2 Diet:......................................................................................................................6
The Paleo Diet:...................................................................................................................6
Part C: Nutrition and Body Composition...................................................................................6
1. Using examples, define body composition measures. Why personal trainer does uses
them........................................................................................................................................6
2. Explain the link between diet and body composition.....................................................7
3. Define Energy systems and energy substrates. How are they linked?............................7
Part D: Supporting Clients.........................................................................................................7
1. Outline at least 3 strategies to promote body satisfaction...............................................7
2. How does nutrition relate to body satisfaction................................................................8
3. Identify indicators of poor body image...........................................................................8
Part E: Referrals:........................................................................................................................8
1. Briefly describe the limitations of a fitness instructor in providing healthy eating
information.............................................................................................................................8
2. Identify 5 examples of gastrointestinal disorders............................................................8
3. Identify 3 other medical conditions that would need referrals and the appropriate
medical or allied health professional to which you would make the referral........................9

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4. Identify 4 health eating or dietary concerns that would require referral to a suitable
medical or allied health professional......................................................................................9
Part F: Digestive System:...........................................................................................................9
1. Describe the components and function of the digestive system.....................................9
2. Describe the process of digestion and absorption.........................................................10
3. What is the role of enzymes in the breakdown of food for energy?.............................10

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Part A: Healthy Eating, Health and Fitness:
1. What are the adverse effects of poor nutrition on health?
Poor nutrition can affect the health and well being of people, and reduce the ability to
lead an active and enjoyable quality of life. Poor nutrition can cause stress and tiredness and
adversely affect our ability to work, and can also increase the risks of different diseases such
as overweightedness and obesity; dental decay; hypertension; elevated blood cholesterol,
cardiac diseases, stroke, diabetes type 2, eating disorders, osteoporosis, depression and even
cancer (Combs & McClung, 2016).
2. Identify 3 common chronic diseases and explain their link to poor nutrition.
The three most common chronic diseases that can be caused due to poor nutrition are
obesity, diabetes and cardiovascular diseases. Poor nutrition can be linked to unhealthy diets
which can cause delayed growth of a baby in the womb, or early in infancy, and also affect
children, adolescents and adults. Due to poor nutrition, the normal development and the
normal functioning of the body can get hampered, thereby leading to the onset of different
diseases (Geissler & Powers, 2017).
3. Explain the relation between diet and exercise in promoting health
Healthy diet and physical exercise can help to reduce the risks of various diseases such as
diabetes, obesity and cardiovascular diseases. Good diet can promote healthy functioning of
the organs, and maintenance of the body homeostasis. Thus, in health promotion, physical
exercise and good/ healthy diet are an integral part. Good diet and exercise can also help to
improve the overall quality of life and can be used as a part of the intervention strategies for
several diseases (Berry et al., 2018).
4. Distinguish between healthy fat and not so healthy fat using food examples.

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Healthy fats includes monounsaturated and polyunsaturated fats, which care considered
healthy for the heart. Examples include: 1. Monounsaturated fats include Nuts (such as
peanuts, cashews and pecans), vegetable oils (canola oil, peanut oil, and olive oil), almond
butter and peanut butter and avocado. 2. Polyunsaturated Fats include: salmon, trout,
sardines, herring as well as walnuts, flaxseeds and canola oil. These foods are rich in omega
three fatty acids which is beneficial for the cardiac system (Evans, 2017).
Unhealthy fats include trans fats (such as fried foods, margarine, baked goods and
processed foods) and saturated fats (such as fat cuts of red meat, poultry, high fat dairy
products, tropical oil and lard) (Pinheiro & Wilson, 2017).
5. What problems can be caused by too little or too much salt and sugar in diet
An excess of salt in the diet can lead to an increase in water gain and thereby increase the
blood pressure, and thus increase the risks of stroke and cardiac failure and heart attack.
Excess of sugar in diet can lead to obesity, insulin resistance and diabetes. Similarly, too little
salt in diet can also lead to weight gain, kidney diseases and increased blood cholesterol
levels and also can lead to iodine deficiency. Too little sugar in diet can cause malnutrition,
weight loss and fatigue as the body is unable to get sufficient amounts of glucose
(DiNicolantonio & Lucan, 2014).
6. Give a brief description of the food groups listed below and how they relate to
dietary guidelines:
a. Fats, oils, sweets
This group add calories to the diet, however does not contribute much to the nutrient value of
the diet.
b. Dairy

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This includes all milk based products, and is a rich source of dietary calcium.
c. Meat, poultry, fish, eggs, nuts and legumes
This group includes both animal and plant based food and contains various nutrients
such as vitamins, proteins, iron, zinc and omega 3 fatty acids.
d. Fruits and vegetables
This group is rich in fibers, and is helpful in the reduction of diseases such as diabetes,
obesity and CVD.
e. Breads and Cereals
They are also important sources of vitamins, minerals and fiber.
(Delgado-Lista et al., 2016).
7. For each of the groups below give a definition of what they are, explain their role
and state the recommended daily intake:
a. Carbohydrates
These are organic compounds that contain carbon, hydrogen and oxygen having the
general formula Cx(H2O)y and are produced by green plants by photosynthesis. Recommended
intake: 45% to 65% of diet.
b. Protein
Proteins are chains of amino acids and are the building block of tissues and also are a source
of energy. Recommended intake: 0.8 gm per Kg of body weight.
c. Vitamins and Minerals

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These are substances needed for the normal functioning of the body. Recommended intake:
variable (depending on the vitamin or mineral).
d. Fluids and electrolytes
Fluids form the solvent for the substances present in the body, while electrolytes are
molecules present in the cytoplasm. Dietary intake: variable.
(Delgado-Lista et al., 2016).
Part B: Advise Clients:
1. Outline underlying principles of healthy eating.
Healthy diet can be ensured by various principles such as: understanding the dietary
needs of oneself; including peas and peaches in diet; reducing the amount of meat in diet;
separating the good fats from the unhealthy fats, and increasing the intake of the former;
being careful of the portion sizes; avoiding sugar sweetened beverages and instead limiting
calorie intake through solid food; restricting packaged foods and reading food labels. Healthy
diet can also be ensured with increasing fruits and vegetables in diet, avoiding processed
meat, avoiding added sugars, drinking more water and eating less salt (Brown, 2018).
2. How should dietary intake be modified for those who regularly exercise
For individuals who exercise regularly, the dietary intake can increase the number of
meals eaten through the day. The serving size can also be increased based on the intensity of
the exercise and the amount of energy spent in it. The dietary modification can focus on
providing adequate nutrient to support the physical activities. Specific tips can include having
a healthy breakfast, selecting proper size of servings, including healthy options for diet,
eating after exercise and drinking plenty fluids (Naldi et al., 2014).

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3. Dietary trends may include ‘Fad’ or popular diets, nutritional supplementation
or healthy eating ergogenic aids. Research and document 2 current dietary
trends and describe the perceived advantages and disadvantages of each.
The 5:2 Diet:
This diet is based on the principle of intermittent fasting in which regular diet is
consumed for 5 non consecutive days where calories are not counted, and 2 non consecutive
days of fasting where the calorie intake is limited to 500 to 600 calories. The advantage of
this diet is that it is easier to follow and does not require banning of foods. The disadvantage
of this diet can be dizziness caused by the restricted calorie intake on fasting days (Mahony et
al., 2016).
The Paleo Diet:
This diet replicated the human diet during the Paleolithic age (high in fats and
proteins, low in carbohydrates) and consists of food that can be hunted or fished. Advantages
of this diet include reduction in the consumption of processed food as well as high calorie
food. Disadvantages includes a lack of scientific evidence, and the exclusion of dairy
products and grains which are important components of healthy diet (Fenton & Fenton,
2016).
Part C: Nutrition and Body Composition
1. Using examples, define body composition measures. Why personal trainer does
uses them.
Different measures exists for measuring the body composition, such as Body Mass Index
(BMI) which shows the ratio between the weight and height; skin fold thickness which
assesses the subcutaneous fat deposits, waist circumference which measures the central

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fatness, bioelectric impedance analysis that measures the impedance of the body to small
electric current, dual x ray absorptiometry that measures bone mineral mass, densiometry that
measures the densities of tissues, Isotope dilution or hydrometry and magnetic resonance
imaging. Using these techniques, a personal trainer can understand the physical state of the
person, and the type and intensity of physical exercise needed (Oz, 2016).
2. Explain the link between diet and body composition
Diet plays a key role in determining the body composition; especially of that of fat mass
and fat free mass. Healthy diet can help to maintain the ratio between the fat and muscles,
and thus in the maintenance of a healthy body composition (Oz, 2016).
3. Define Energy systems and energy substrates. How are they linked?
Energy systems are metabolic systems that are involved in the production of energy from
nutrients. There are 3 types of systems: Immediate (which is an ATP phosphocreatinine
system), Short term (which is the anaerobic/lactate system) and Long term (which is the
aerobic system). All these three systems are linked to each other in the form of a triangle.
Energy substrates are molecules that liberate energy after taking part in an energy system,
such as an ATP molecule or a Glucose molecule (Sherwood, 2015).
Part D: Supporting Clients
1. Outline at least 3 strategies to promote body satisfaction
Body Satisfaction can be improved by improving the body image and appreciating the
overall wellbeing of the individual. This can be achieved by three strategies:
A. Not making diet decisions based solely on calorie counts and fat intake, and
instead basing it on food that are healthy.

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B. Decreasing the superficial focus on the body and decreasing body dissatisfaction
C. Socializing more and engaging in activities.
(Jansen et al., 2016)
2. How does nutrition relate to body satisfaction
With good nutrition, it is possible to maintain a healthy body composition and body mass,
which can thereby help to improve the body image and body satisfaction (Jansen et al., 2016)
3. Identify indicators of poor body image
Individuals experiencing a poor body image are often preoccupied with their physical
appearance, have a belief that they have some abnormality or defect in their appearance
which can make them too much conscious and sensitive of their appearance. This can further
lead to unhealthy eating habits and physical symptoms caused due to it (Holzhauer et al.,
2016).
Part E: Referrals:
1. Briefly describe the limitations of a fitness instructor in providing healthy eating
information.
Recommendations from a physical instructor can often be limited to the diet changes that
are required to support the physical exercises. However, many important factors such as
medical history of the client, health risks and clinical aspects of the diet can often be missed
out from their recommendations. Another limitation is the lack of clinical expertise (Bennie
et al., 2017).
2. Identify 5 examples of gastrointestinal disorders.
Some of the most common gastrointestinal disorders include:

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A. Gastroesophageal Reflux Disease (GERD)
B. Celiac disease
C. Crohn’s disease
D. Ulcerative Colitis
E. Irritable Bowel Syndrome
(Drossman, 2016)
3. Identify 3 other medical conditions that would need referrals and the
appropriate medical or allied health professional to which you would make the
referral.
Medical conditions that would require referrals can include: Gallstones, Hemorrhoids and
Diverticulitis. These diseases can require medications and even surgeries, and thus would
need referrals to medical or allied health professionals (Drossman, 2016)
4. Identify 4 health eating or dietary concerns that would require referral to a
suitable medical or allied health professional.
For dietary concerns that can require referral to a medical or allied health professional
includes eating disorders (such as anorexia nervosa), obesity, negative body image and body
dissatisfaction. Such concerns can be addressed by skilled dieticians and psychological
interventions (Mehler & Andersen, 2017).
Part F: Digestive System:
1. Describe the components and function of the digestive system
The human digestive system is made up of two main sets of components: the alimentary
canal and the accessory organs. The Alimentary canal is a continuous tube that starts with the
mouth and ends in the anus and includes the mouth, pharynx, esophagus, stomach and the

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intestine. The food passes through the alimentary canal where is subjected to digestion and
absorption. The accessory organs such as the tongue, teeth, salivary glands, liver, gallbladder,
and pancreas help in the process of digestion (Rizzio, 2015).
2. Describe the process of digestion and absorption
In the process of digestion, complex molecules in the food are broken down into smaller
substances through the effect of various enzymes and digestive juices. The digestion can be
either mechanical (breaking the food into smaller pieces, thereby increasing the surface area)
or chemical (action of enzymes or stomach acids). The process of absorption involves the
digested food passing through the intestine, during which the nutrients are absorbed into the
bloodstream (Sherwood, 2015).
3. What is the role of enzymes in the breakdown of food for energy?
Enzymes act as catalysis in biological reactions that is it helps to speed up or slow down a
reaction. Enzymes binds specifically to substrates of a reaction (at the active site) which
causes a change in the shape of the substrate and thus alters is chemical activity. During the
process of generating energy from food, enzymes helps in the breakdown of energy rich
compounds (such as ATP) and thus liberate energy in the process, which helps in the cellular
performance (Sherwood, 2015).

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(2017). Assessment and monitoring practices of Australian fitness
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Berry, E., Aucott, L., & Poobalan, A. (2018). Are young adults appreciating the health
promotion messages on diet and exercise?. Journal of Public Health, 1-10.
Brown, A. C. (2018). Understanding food: principles and preparation. Cengage learning.
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Geissler, C., & Powers, H. (Eds.). (2017). Human nutrition. Oxford University Press.
Holzhauer, C. G., Zenner, A., & Wulfert, E. (2016). Poor body image and alcohol use in
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