Dr. A Chapter 12

Question 1

What does the acronym “BeSlim” stand for?

Answer 1

Breakfast
Exercise
Support
Low-fat meals every three hours
Individual plan
Monitor

Question 2

A healthy breakfast is an important routine that’s critical for long-term weight loss, according to the…

Answer 2

National Weight Control Registry

Question 3

The first key to maintaining your healthy weight is…

Answer 3

Energy balance

Question 4

The optimal percentage of carbohydrates of your total daily calorie intake is…

Answer 4

44-55%

Question 5

The optimal percentage of protein of your total daily calorie intake is…

Answer 5

20-25%

Question 6

The optimal percentage of fat of your total daily calorie intake is…

Answer 6

15-25%

Question 7

A process or period marked by change. The passage from one state to another.

Answer 7

Transition

Question 8

The second key to maintaining your healthy weight is…

Answer 8

Proper motivation

Question 9

The transition to your lifetime healthy eating strategy consists of two parts…

Answer 9

Adding calories until you reach your set point

Introducing a full range of foods to support optimal health and maintain your healthy weight

Question 10

What is the “set point?”

Answer 10

The point at which the number of calories you take in is equal to the number of calories you use

Question 11

What does TEE stand for?

Answer 11

Total Energy Expenditure

Question 12

What does BMR stand for?

Answer 12

Basal metabolic rate

Question 13

What does PAL stand for?

Answer 13

Physical activity level

Question 14

What does TEF stand for?

Answer 14

Thermic effect of food

Question 15

How do you determin TEE?

Answer 15

Adding BMR, PAL, and TEF

Question 16

The energy you use for your basic bodily needs, even when the body is at rest

Answer 16

Basal Metabolic Rate

Question 17

The energy you use when you move

Answer 17

Physical Activity Level

Question 18

The energy your body uses to process your food

Answer 18

Thermic Effect of Food

Question 19

BMR accounts for __% of your daily expenditure.

Answer 19

60-75

Question 20

TEF accounts for __% of your daily expenditure.

Answer 20

10-15

Question 21

PAL accounts for __% of your daily expenditure.

Answer 21

25-30

Question 22

The easiest way to calculate TEE for a sedentary individual

Answer 22

Your current weight (in pounds) x 11 calories = TEE

Question 23

If you perform light exercise, multiply your TEE by…

Answer 23

1.2

Question 24

If you perform moderate exercise, multiply your TEE by…

Answer 24

1.5

Question 25

If you perform heavy exercise, multiply your TEE by…

Answer 25

1.7

Question 26

How do you calculate BMR for men?

Answer 26

10(weight in pounds x 0.455) + 6.25(height in inches x 2.54) - 5(age) + 5 = BMR

Question 27

How do you calculate BMR for women?

Answer 27

10(weight in pounds x 0.455) + 6.25(height in inches x 2.54) - 5(age) - 161 = BMR

Question 28

How do you calculate EEpal?

Answer 28

BMR x Activity Factor = EEpal

Question 29

How do you calculate TEF?

Answer 29

Total calories consumed x .10 = TEF

Question 30

As a rule, the more ___ a fruit, the lower its glycemic index because it slows down gastric emptying.

Answer 30

Acidic

Question 31

You should not eat red meat more than ___ per week.

Answer 31

Twice

Question 32

Eat seafood/fish at least ___ per week.

Answer 32

Twice

Question 33

Today, the average person’s consumption of calories from refined, processed sugars, and fats are about ___% of their daily caloric intake.

Answer 33

40

Question 34

A recent study showed that by decreasing portion size and energy density by __% , people were able to maintain their healthy weight.

Answer 34

25