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Nutrition Exam 3 > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

Standard American diet

A

Increased surcose consumption
Full of saturated and trans fat
High in sodium

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2
Q

How long does it take for you to consciously change bad habits

A

3 weeks

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3
Q

Forces you to eat more

A

Portion distortion

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4
Q

Dietary guidlines

A

Aim for healthy weight
Be physically active each day
Use the food guide to aid with decisions
Choose a variety of whole grains each day
Choose a variety of fruits and vegetables
Keep food safe to eat

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5
Q

Who has approved the unified dietary guidlines

A 
American cancer society
American heart association
American diabetic association
American academy of pediatrics
National institute of health
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6
Q

National cancer institute recommends choosing one fruit and vegetable high in which vitamins

A

A and C

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7
Q

What kind of vegetables can you choose to guard against certain cancers?

A

Cruciferous (broccoli, cauliflower, brussels sprouts)

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8
Q

Why is canned fruit and vegetables the least desirable choice

A

Due to heat destruction of B vitamins

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9
Q

Best fruit and vegetable choices

A

Ride off the vine

Frozen - individual pieces are frozen; not one block of ice

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10
Q

These people require fewer calories

A

Children and sedentary people

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11
Q

Energy balance

A

Calories consumed are adequate for maintaince or growth

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12
Q

Energy imbalance

A

Excess calories consumed = weight gain

Less calories consumed = weight loss

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13
Q

Energy needs

A

Keeps the heart beating
Lungs expanding
Liver and kidney filtering waste
Sodium pumps maintaining water balance

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14
Q

How much energy is spent just to stay alive

A

two thirds

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15
Q

Energy for physical activity

A

one third

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16
Q

Second major cause of death

A

Obesity

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17
Q

Obesity

A

Caused by portion distortion and more sedentary lives

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18
Q

What does obesity cause

A

Heart diseases, hypertension, stroke, diabetes, and some cancers

19
Q

Expending 3500 more calories then consuming results in

A

A loss of 1 pound of body weight

20
Q

Recommended exercise

A

30 minutes of physical activity per day
Can be short bursts
Does not have to be all at the same time
Sustained activity levels are best for weight loss

21
Q

Aerobic activity

A

Speeds up the heart rate and breathing

Keeps circulatory system strong

22
Q

Strength training

A

Lifting weights helps maintain bone strength

Prevents osteoporosis

23
Q

Stretching

A

Increases flexibility

24
Q

Decreasing the risk of cancer

A 
Say NO to high fat and sugared foods
Be as lean as possible
Be physically active every day
Eat foods of mostly plant origin
Limit intake of red meat
Limit alcohol consumption
Limit salt intake
25
Q

Food and drink regulary consumes

A

Diet

26
Q

Restriction of food and drink to lose weight

A

More common definition of diet

27
Q

Examples of diets

A 
Zone diet
Atkins diet
South beach
Weight watchers
Spectrum
28
Q

Vegetarianism

A

vegan, lacto-vegetarian, ovovegetarian, lacto-ovo-vegetarian, pollotarian, pescatarian, fruitarian

29
Q

Plant sources of protein

A 
Beans
nuts
seeds
tofu
soy products
eggs
dairy produts
meat substiutes
30
Q

Vitamin B12

A

Supplied in animal protein

31
Q

True vegans

A

Do not consume any animal products (B12 deficient)

32
Q

B12 deficiency

A

Causes anemia, fatigue, anorexia, tingling in extremities, depression, confusion, poor memory, and sores in mouth and on tongue

33
Q

paleo diet

A 
Consists only of foods eaten by hunter-gatherer ancestors
Whole fruits and vegetables
Lean meat
Seafood
Nuts, seeds
34
Q

Gluten

A

A mixture of two proteins present in grains that give dough gluey texture

35
Q

This causes celiac disease

A

Reaction to gluten in food

36
Q

Gluten-free diet

A

Avoid bread, cakes, pies, cereals, croutons, pasta, rice mixes, potato, and tortilla chips

37
Q

Associated with decreased incidence of heart disease, diabetes, and cancer

A

Mediterranean diet

38
Q

Mediterranean diet

A

Consists mainly of fish, sparingly red meat, legumes, fruits and vegetables, unrefined grains, olive oil, and wine
Low in saturated fat and high in fiber

39
Q

Common bacteria that contaminates food

A

Campylobacter
Salmonella
Listeria
E. coli

40
Q

When can symptons of food borne illness arise

A

30 minutes after eating or can take up to 3 weeks to manifest

41
Q

How many people in the united states become ill each year from food borne illnesses

A

33 million

42
Q

Four steps to follow to prevent bacteria contamination of food

A

Clean
Separate
Cook
Chill

43
Q

Reheated food should be cooked to

A

165 degrees celcius or boiled

44
Q

You should keep your refridgerator under

A

41 degrees celcius

Nutrition Exam 3 (4 decks)

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