Nutrition Basics

1. A recommended diet is composed of _____% carbohydrates, _____% fats, and _____% proteins.
38.5% 60, 25, 15
15.4% 50, 4, 45
7.7% 85, 10, 5
38.5% 60, 5, 35

A recommended diet for an active dancer should be composed of 60% carbohydrates, which include sugars, starches, and fibers. Carbohydrates are important because they are the body’s most efficient source of energy. Fats are also essential in the diet, as they are a very concentrated source of energy. However, if the amount of dietary fat is too high, obesity, some cancers, and coronary artery disease may result. Proteins compose the major structural compounds of the body. They are essential in the repair of all body tissues, as well as in making enzymes, hormones, and some antibodies.

2. Vitamin requirements do not increase during exercise.
38.5% True
61.5% False

Vitamin requirements do not change during exercise. What does change are the sources of energy to perform the activity. Vitamin requirements more or less stay the same, but the energy required to perform the activity is what is affected.

3. Osteoporosis is a condition resulting in decreased __________ __________ and is caused by inadequate calcium intake.
0% cell count
100% bone density
0% energy levels
0% adipose development

Not too much to discuss here other than to mention the importance of both adequate calcium intake and weight bearing activity to promote strong bone mineral density. Bones with poor bone mineral density are said to be more porous, or containing tiny holes that make the bones more brittle and weak.

4. Anemia can result from a lack of iron in the diet and leaves a person feeling tired and weak.
100% True
0% False

Again, this must be a commonly known condition, but anemia is a situation that should be avoided if possible. Anemia can cause a drastic decrease in performance and energy levels, which is not desired for dancers. Iron supplementation should never be inititated, however, without the approval of a doctor.

5. Adequate __________ is necessary in order to ensure that dietary needs are met for active vegetarians.
69.2% supplementation
0% hydration
0% exercise
30.8% planning

I thought this question may trick some. As you can see by the correct answer, even in a balanced vegeterian diet, supplementation is not required, but adequate planning is. A diet that is planned can easily meet all needs, mainly to insure that the protein needs are being met.

6. Changes in body weight are almost entirely the result of changes in caloric balance (caloric balance = number of calories consumed – number of calories expended).
76.9% True
23.1% False

Whenever you wish to add or lose weight, this formula for caloric balance is very helpful. Basically, if you want to lose weight, you need to consume less calories than you expend, and if you want to gain weight, you need to consume more calories than you spend.

7. __________ make up the major structural components of the body and are needed for growth, maintenance, and repair of all body tissues.
76.9% Proteins
23.1% Carbohydrates
0% Fats
0% Fibers

Again, proteins are important to build and repair muscles and muscle damage. Muscles are damaged during dance, and if there is not adequate protein intake, they will take longer to repair themselves.

8. Essential amino acids are only obtained through __________.
0% Exercise
92.3% Food
7.1% Carbohydrates
0% Vitamin Supplementation

The amount of essential amino acids in one’s diet are a good indicator of the quality of one’s diet. Since essential amino acids are only found in consumed foods, attention must be paid to their intake to help promote adequate cell health and growth.

9. Sweating results not only in body water loss and in some __________ loss as well.
84.6% Electrolyte
0% Protein
0% Lipid
15.4% Mineral

I’d have to check with Webster’s, but electrolytes may also be considered minerals. Electrolyte replacement is important to maintain the balance of water outside the cell. Most electrolytes can be replaced with a balanced diet, but if they are not, performance will be hindered.

10. I am a Dance Department student at UNCG.
84.6% Yes
15.4% No