E.S. Chapter 4

Question 1

complex carbs : 2

Answer 1

glycogen and starch

Question 2

simple carb

Answer 2

sugar

Question 3

saturated fat example: 3

Answer 3

meat
dairy
tropical oils

Question 4

unsaturated fat example: 4

Answer 4

olive oil
peanut oil
canola oil
cold water fish

Question 5

vitamin k sources: 4

Answer 5

green leafy veggies

fruit

dairy

grain products

Question 6

vitamin B6 sources: 6

Answer 6

fish

poultry

lean meat

bananas

beans

avocados

Question 7

folate sources: 5

Answer 7

green leafy veg

organ meats

peas

beans

lentils

Question 8

vitamin E sources: 4

Answer 8

multigrain cereals

nuts

wheat germ

green leafy veg

Question 9

condition from ingesting excessive amounts of fluid

Answer 9

HYPOnatremia

Decreased sodium levels in blood due to excess fluid intake

Question 10

2010 guidelines for americans: 3

balancing calories to manage weight

Answer 10

reduce/prevent obesity by adopting healthy eating and addition of physical activity

control total caloric intake to maintain weight

increase activity, reduce sedentary

maintain appropriate caloric intake throughout all stages of life

Question 11

building healthy eating patterns: 3

Answer 11

healthy eating plan at appropriate caloric levels that includes essential nutrients

account for all food consumed

follow food safety guidelines

Question 12

DASH recommended fats and oil intake

Answer 12

27% total caloric intake

Question 13

2010 dietary guidelines: carbs

Answer 13

45-65%

Question 14

2010 dietary guidelines: dietary fat

Answer 14

20-35%

Question 15

2010 dietary guidelines: saturated fat

Answer 15

less than 10% total calories

Question 16

2010 dietary guidelines: cholesterol

Answer 16

less than 300 mg

Question 17

2010 dietary guidelines: sodium

Answer 17

2300 mg or less

*1500 - black, diabetic, over 51

Question 18

2010 dietary guidelines: veggies

fruit

Answer 18

2.5 cups - 5 servings

2 cups - 4 servings

Question 19

2010 dietary guidelines: whole grains

Answer 19

3 oz or more

Question 20

2010 dietary guidelines: dietary fiber

Answer 20

14 g per 1000 calories

OR

25g women
38g men

Question 21

2010 dietary guidelines: protein

Answer 21

10-35%

Question 22

10 insights from national weight control registry

Answer 22

control portions
be mindful
eat breakfast
monitor intake
check the scale 
turn off the tv
know thy friend
be optimistic
exercise
start today, no cheating

Question 23

fat that decreases LDL

Answer 23

polyunsaturated fat

Question 24

it is important to ask a a client to keep a _ to evaluate food intake

Answer 24

food journal

Question 25

client should weigh themselves

Answer 25

once per week

Question 26

potassium sources: 3

Answer 26

lean meats

veggies

fruit

Question 27

Protein intake for strength and endurance trained athletes

ACSM
Academy of nutrition

Answer 27

1.2 to 1.7 grams per kg of body weight