Dr. A Chapter 11

Question 1

The three core principles essential for reaching and maintaining a healthy weight

Answer 1

Fuel Control
Hunger Control
Waist Control

Question 2

Two important tools at our disposal to help us cut down the total amount of food we eat

Answer 2

PCMRs

Nine inch plate

Question 3

Nutrients we need in relatively large quantities are called…

Answer 3

Macronutrients

Question 4

Nutrients we need in relatively small quantities are called…

Answer 4

micronutrients

Question 5

Macronutrients that provide 4 kcal/gram

Answer 5

Carbohydrates and proteins

Question 6

Macronutrients that provide 9 kcal/gram

Answer 6

Fats

Question 7

Macronutrients that provide 7 kcal/gram

Answer 7

alcohol

Question 8

In a healthy individual, glucose level peaks about how many minutes after a meal?

Answer 8

30 minutes

Question 9

One of insulin’s key roles is to determine whether the body takes more of its energy from carbohydrates or from…

Answer 9

fat

Question 10

Of all the macronutrients, _____ are the the greatest stimulators of insulin.

Answer 10

carbohydrates

Question 11

Defined as the pancreas not being able to produce the right amount of insulin to control blood sugar

Answer 11

Type 2 Diabetes

Question 12

Defined as the pancreas’ inability to produce insulin at all

Answer 12

Type 1 Diabetes

Question 13

Over __ million Americans right now have diabetes and don’t even know it

Answer 13

8

Question 14

The glycemic index was created in 1981 by..

Answer 14

Dr. David J. A. Jenkins

Question 15

Glucose has a score of ___ on the glycemic index

Answer 15

100

Question 16

How many people in the US suffer from hyperinsulinism?

Answer 16

Over 45 million

Question 17

Low-glycemic carbohydrates are considered to be below __ on the glycemic index.

Answer 17

30

Question 18

True or False: Fat has little effect on blood sugar and insulin levels.

Answer 18

True

Question 19

Fat should be less than __% of your daily calories.

Answer 19

25

Question 20

Less than __% of your daily calories should come from saturated fats.

Answer 20

7

Question 21

Protein should be __ to __% of your daily calories.

Answer 21

20;25

Question 22

True or False: Muscle can not be used as a fuel source.

Answer 22

False

Question 23

The state of being full

Answer 23

Satiety

Question 24

Likely to cause someone to be thin

Answer 24

Leptogenic

Question 25

The five principal areas that can help fight hunger are...

Answer 25

``` Volumetrics Energy Density Sensory-specific satiety Protein enhancement Fiber ```

Question 26

How do you find the energy density (ED) of a food?

Answer 26

Divide the number of calories in one serving by the weight of the serving in grams.

Question 27

If one serving of peanut butter is 190 calories and weighs 32 grams, what is its ED?

Answer 27

5.9

Question 28

A food is in the "best" category if its ED is less than...

Answer 28

1

Question 29

A food is in the "good" category if its ED is between...

Answer 29

1 and 2

Question 30

A food is in the "limit" catergory if its ED is above...

Answer 30

2

Question 31

The macronutrient that has the highest level of satiety is...

Answer 31

Protein

Question 32

This type of fiber slows the breakdown of complex carbohydrates, helping reduce blood sugar; May even help lower blood cholesterol

Answer 32

Soluble Fiber

Question 33

Can't be absorbed or digested by the body; reduces hunger; cleans digestive system by pulling water into the colon, which stimulates regular bowel movements

Answer 33

Insoluble Fiber

Question 34

About __% of the time we think we are hungry, it is something else entirely.

Answer 34

30

Question 35

95 percent of taste satisfaction comes from the first __ bites.

Answer 35

3

Question 36

One pound is equal to ___ calories.

Answer 36

3500

Question 37

Ketosis is the same as...

Answer 37

fat burning

Question 38

What is phase two of your journey to optimal health?

Answer 38

Learning the Habits of Health

Question 39

The biochemical process by which your body converts food into energy; calories from carbohydrates, proteins, and fats are combined with oxygen to release the energy your body needs to function

Answer 39

Metabolism