Download FAQ Nutrition and Fitness Questions

Below are a few frequently ask questions regarding nutrition and fitness. The answers to the
questions are not intended as medical advice. As with any diet or exercise program, it is
recommended that you seek advice from a certified professional before participating.
1. How many calories should you eat every day?
This depends on your weight, age, gender, and how active your lifestyle is. An average 20 yearold male who is moderately active would need around 2,600-2,800 while a 20 year-old female
who is moderately active would need around 2,000-2,200.
2. How many calories should I eat every day to lose weight?
This again depends on your weight, age, gender, and how active your lifestyle is. It is
recommended that individuals subtract 500-1,000 calories from their total calorie needs in
order to lose 1-2 pounds per week. He is a good link to use to calculate your calorie
needs https://www.supertracker.usda.gov/
3. Can stress cause weight gain?
Stress is associated with weight gain because a high level of a stress hormone cortisol, which
may increase appetite, drive cravings for “junk” food, and belly fat to accumulate. High cortisol
levels decrease blood sugar which may lead to fatigue.
4. What is the best way to lose weight?
The best way to lose weight is to exercise regularly and have a healthy diet. Exercise should
include both cardio and strength. Cardio workouts should include intervals with high intensity
bursts (around 30 seconds to a minute) to reset your metabolism at a slightly higher rate during
your workout, and it will take hours for it to slow down again. Strength workouts are important
to include in a weight loss program because after your workout, your muscles will continue to
burn calories for hours after you are done with your workout. Exercise alone is not enough to
lose weight, diet is a very important factor in how much weight you lose. A healthy calorie
balanced diet of vegetables, fruit, whole-grains, and lean cut protein are essential in allowing
your body to lose weight. Try to avoid foods high in saturated fat, added sugars, or processed
foods.
5. What should you eat before and after your workout?
Before workout: you should eat about 2 hours before exercise a meal of healthy carbohydrates,
fruits and vegetables and a small serving or moderate amount of protein. Avoid eating saturated
fats or protein (even healthy protein!) because these both digest slower in your stomach which
will take away oxygen and energy from delivering blood to your muscles during your workout.
Make sure to hydrate with water!
After workout: Make sure to hydrate with lots of water or water mixed with orange juice (it
could be as simple as drinking a glass of milk--folks just need to eat something with some
carbohydrate to help replenish glycogen stores in the muscles, and a little protein for muscle
repair) to add some extra carbohydrates. Make sure to eat a meal or snack within 60 minutes of
your workout of protein and carbohydrates to repair and grow your muscles.
6. What is a good protein shake recipe?
Combine in a blender 1 scoop of chocolate protein powder, 1 cup of unsweetened almond milk,
milk or water, ½ cup of cottage cheese, 2 tablespoons of peanut butter, and 1 cup of ice. If you
protein powder is not available use non-fat dried milk, a tablespoon of cocoa powder and a little
honey for flavor.
7. Should I worry about the amount of carbohydrates I eat daily?
Carbohydrates are your body’s main source of energy and should make up the largest percent of
your daily calorie intake. Eating complex carbohydrates, such as whole grain products, will keep
you full longer than eating simple carbohydrates, such as simple sugars or white breads.
Carbohydrates provide 4 calories per gram and carbohydrate needs can be calculated using carb
parentage recommendations. According to the Institute of Medicine, adults should consume 4565% of their calorie intake as carbohydrates with at least 130 grams of carbs per day. In order to
determine the number of grams of carbs you need by calculating 45-65% of your total calorie
intake and dividing by 4. For example, if you eat a 2,000 calorie diet you would try to eat 225325 grams of carbs per day. Or if you eat a 2,500 calories a day you would try to eat 281-406
grams of carbs.
8. Should I worry about the amount of cholesterol I eat daily?
Scientific research indicates that cholesterol found in animal products may not adversely affect
blood cholesterol levels. Dietary intake of saturated fat or "solid fat" influences
blood cholesterol levels more than dietary intake of cholesterol. In general, it is recommended
that individuals reduce the intake of solid fats and focus on liquid oils and plant sources of
fat. Individuals with health conditions such as diabetes and heart disease should consult with a
doctor or registered dietitian nutritionist.
9. If I am underweight, what are healthy food choices that will help me gain healthy weight?
Health weight gain is achieved through a combination of focusing on nutrient dense foods,
adding additional calories to food through the use of healthy fats and eating more
frequently. Following a pattern of 3 meals and 3 snacks per day can help to increase
calories. Healthy fats include dressings and condiments made from olive oil, canola oil or other
plant based oils. Include nutrient dense foods such as avocados, nuts/seeds, nut butters, died
fruit)