ISSA Nutritionist flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Protein energy yield

Protein provides 4 kilocalories per gram, the same as carbohydrate and less than fat, which provides 9 kilocalories per gram.

Indispensable amino acids

Nine amino acids the body cannot synthesize in adequate amounts: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Essential fatty acids

Linoleic acid (omega-6) and alpha-linolenic acid (omega-3) must come from the diet because the body cannot produce them.

Fat-soluble vitamins

Vitamins A, D, E, and K require dietary fat for absorption and are stored in the liver and adipose tissue, so deficiency develops slowly.

Fiber recommendation

Adults should consume about 14 grams of fiber per 1,000 kilocalories, roughly 25 grams daily for women and 38 grams for men.

Iron absorption enhancers

Vitamin C and meat enhance non-heme iron absorption, while phytates, oxalates, and tannins inhibit it, especially from plant foods.

Total daily energy expenditure

TDEE equals resting metabolic rate plus the thermic effect of food plus activity thermogenesis from exercise and nonexercise movement.

Mifflin-St Jeor equation

For men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: same formula minus 161. Estimates resting metabolic rate.

Thermic effect of food

Energy used to digest and process nutrients: about 20-30% of protein calories, 5-10% of carbohydrate, and 0-3% of fat.

Energy deficit math

A deficit of roughly 500 kilocalories per day yields about 0.45 kilograms (1 pound) of fat loss per week, since 1 kg fat stores about 7,700 kcal.

Adaptive thermogenesis

During prolonged calorie restriction, the body reduces resting metabolic rate and increases efficiency, slowing weight loss below predictions.

Resting metabolic rate share

RMR typically accounts for 60-75% of total daily energy expenditure, making it the largest single component of energy use.

Fat-loss calorie target

Set intake 10-25% below TDEE and keep protein at 1.6-2.4 g/kg/day to preserve lean mass during the deficit.

Muscle-gain surplus

A surplus of 10-20% above TDEE, roughly 200-400 kilocalories per day, supports muscle gain while limiting fat accumulation.

Pre-workout nutrition

Consume 1-4 g/kg carbohydrate and 0.2-0.4 g/kg protein 1-4 hours before training to fuel performance and limit muscle breakdown.

Post-workout recovery intake

Within a few hours after training, 20-40 grams of protein plus 0.8-1.2 g/kg carbohydrate support muscle repair and glycogen refilling.

Protein per meal

Distribute protein across the day at 0.25-0.4 g/kg per meal over four to five meals to maximize muscle protein synthesis.

Safe weight-loss rate

A loss of 0.5-1.0% of body weight per week is sustainable; faster loss raises the risk of lean-mass loss and metabolic adaptation.

Plate method

A visual portion guide: half the plate vegetables and fruit, one quarter lean protein, and one quarter whole grains.

Carbohydrate loading

Endurance athletes consume 8-12 g/kg carbohydrate per day for 24-48 hours before competition to maximize muscle glycogen stores.

Transtheoretical model stages

Behavior change progresses through precontemplation, contemplation, preparation, action, maintenance, and termination, each requiring stage-matched coaching.

SMART goals

Goals that are specific, measurable, achievable, relevant, and time-bound are more actionable and easier to track than vague intentions.

Implementation intentions

Planning statements in the form 'If situation X occurs, then I will do Y' link cues to actions and improve follow-through on goals.

Self-monitoring

Tracking food intake, body weight, or steps increases awareness and is consistently associated with better adherence and outcomes.

Fogg behavior model

A behavior occurs when motivation, ability, and a prompt converge at the same moment; removing barriers raises ability.

Motivational interviewing OARS

Core skills are open-ended questions, affirmations, reflections, and summaries, used to elicit and strengthen client change talk.

Body mass index

BMI = weight in kilograms divided by height in meters squared. Categories: underweight below 18.5, normal 18.5-24.9, overweight 25-29.9, obese 30 or higher.

Waist circumference risk

Elevated cardiometabolic risk is indicated by a waist above 102 cm (40 inches) in men and above 88 cm (35 inches) in women.

24-hour recall limits

A 24-hour recall is fast but depends on memory and tends to underreport intake; a food frequency questionnaire better captures usual intake.

Active listening

Paraphrasing, summarizing, and reflecting the client's feelings confirm understanding and build trust during assessment conversations.

Open-ended questions

Questions beginning with what, how, or tell me invite detailed answers, unlike yes-or-no questions that can shut down conversation.

Scope of practice referral

Nutrition coaches refer clients with medical red flags, such as unexplained weight loss, chest pain, or eating disorder signs, to qualified clinicians.