Nutrition and Physical Activity
Domain 4 tests nutrient functions, dietary guidance, energy balance, physical activity recommendations, and how to teach practical skills without promoting disordered eating.
Nutrition essentials
- Carbohydrate and protein provide 4 kcal/g; fat provides 9 kcal/g. Macronutrients supply energy; micronutrients support growth and regulation.
- MyPlate emphasizes fruits, vegetables, grains, protein, and dairy or fortified alternatives, with portion balance. The Dietary Guidelines emphasize variety, fiber, and limits on added sugars, saturated fat, and sodium.
- Nutrition labels show serving size, calories, added sugars, sodium, and percent daily value. “Fat-free” does not mean calorie-free.
Physical activity
- Adults need 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly plus two muscle-strengthening days.
- Youth need about 60 minutes of moderate-to-vigorous activity daily, including bone- and muscle-strengthening activities.
- BMI is a screening indicator, not a diagnosis; it misses muscle mass, fat distribution, and growth stage.
Worked example
A 14-year-old asks how to improve energy for soccer. The educator checks sleep, hydration, meal timing, and iron-rich foods, then suggests a balanced plate and a snack before practice. The reasoning avoids restrictive dieting and addresses performance rather than appearance.
Traps
Do not promise spot reduction. Do not treat BMI as a complete health measure. Do not call all fats unhealthy. Do not ignore food insecurity or eating disorder warning signs.