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Healthy Active Lifestyle > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Building a healthy plate

A
  1. ) make half of your plate fruits and veggies
  2. ) 50% of your grains whole
  3. ) fat free milk/dairy
  4. ) vary protein
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2
Q

why build a healthy plate?

A
  1. ) weight control-caloric density
  2. ) chronic disease-heart disease, diabetes, cancer, osteoporosis
  3. ) preferred energy source
  4. ) provide nutrient rich carbohydrates
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3
Q

Vegetables

A
  • raw
  • cooked
  • vegetable soup
  • salads
  • pasta/tomato sauce (also salsa)
  • vegetable juices
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4
Q

Fruit

A
  • fresh
  • fruit smoothie
  • fruit in/on cereal, yogurt, oatmeal
  • canned fruit
  • dry fruit (high calorie, but keeps longer)
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5
Q

whole grains

A

grain=bran (fiber), germ (essential fats and antioxidants), endosperm (energy)

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6
Q

how to find a whole grain

A
  • ingredient list (ordered by weight)
  • fiber content
  • lable
  • enriched flour is not a whole grain
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7
Q

Milk/Dairy

A

love fat or fat free is the best

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8
Q

Protein

A
  • Beans are good from protein and fiber
  • fish protein is important
  • keep meat and poultry small and lean
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9
Q

cut back on:

A

SoFASS: Solid Fats, Added Sugars, and Sodium

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10
Q

Solid Fats

A

Saturated and trans are bad
sat=cheese, ice cream, pizza, hot dogs, burgers
trans=chips, cookies, fatty crackers, shortening, margarine
*switch to liquid oils, snack on nuts and seeds rather than fried snacks

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11
Q

Added Sugars

A 
limit these!
Sugar and Candy: 16%
Cookies, cake, pies, frozen deserts: 24%
Soda: 33%
Fruit Drinks: 10%
*drink water rather than sugary drinks
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12
Q

Added Sugars and Soda???

A

15-16 tsps of sugar (1/4 cup) in a 20 ounce soda

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13
Q

Sodium

A

high salt=higher blood pressure
95% of people exceed the upper limit
FAST FOOD is bad for this
*foods without labels (ex fruits and veggies) are low in sodium

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14
Q

Body image

A

inner view of your outer self
how you picture or see yourself
what you believe about your physical appearance

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15
Q

5 aspects of body image

A
  1. ) visual=see
  2. ) mental= think/thoughts
  3. ) emotional= feeling
  4. ) kinesthetic=movements (awkward, unsure movements)
  5. ) historical=environmental
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16
Q

body image develops from:

A

family, peers, and society
we derive information from feedback we receive from others (compliments, teasing, role models)
as early as age 4!!!!!!!! kids express preference for thin physiques

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17
Q

*****Body image inaccuracy

A

BODY IMAGE—–weak connection—–ACTUAL PHYSICAL ATTRACTIVENESS—–weak connection—–SELF ESTEEM——–strong connection—-BODY IMAGE

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18
Q

Total self esteem

A

general SE + social SE + parent related SE + academic SE

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19
Q

negative body image

A

related to negative self esteem, refrain from doing things they don’t do so well, minimize many qualities, vulnerable to unsafe/dramatic ways of changing their body

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20
Q

extreme thinking

A

all or none thinking, judging good and bad

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21
Q

rejecting positives

A

ignore evidence you are okay

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22
Q

thinking in shoulds

A

unreasonable demands

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23
Q

personalizing

A

feeling responsible for things beyond control

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24
Q

jumping to conclusions

A

using a small fact as proof for a big idea

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25
Q

exaggerating

A

magnifying the importance of something

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26
Q

body image and sex

A
  • females are more likely to be dissatisfied with their looks
  • females are much more likely to diet
  • males can have MUSCLE DYSMORPHIA-seeing themselves as smaller (less muscular) that they really are
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27
Q

Shifting looks of beauty

A

Went from well fed to skinny, many changes that depended on culture, what is beauty? changes

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28
Q

1630s

A

well fed

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29
Q

early colonial/pioneer days

A

strong, broad shoulders

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30
Q

1860s

A

fragile

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31
Q

1880s

A

hourglass craze, many curves

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32
Q

1920s

A

slim, hipless, flat-chested, more manish

33
Q

1940s

A

manish, militaristic, angular

34
Q

1950s

A

second hourglass craze, marilyn monroe

35
Q

1960s

A

skinny, fragile, twiggy

36
Q

1990s

A

athletic

37
Q

2002

A

ultra thin

38
Q

% of men that are dissatisfied with their looks

A
  • 43%
  • tripled amount in last 25 years
  • muscle dysmorphia
39
Q

what can we do to help our body image?

A
  • eat when hungry
  • be realistic about size
  • exercise in a regular and enjoyable way
  • focus on good physical and mental health
40
Q

Fast Food

A
  • upsizing (ex. supersize?)
  • marketing
  • 50%^ energy (50% more calories)
  • $0.25^ price
  • 50% profits
  • what cost to health?
41
Q

snacking

A

the average U.S. child has 3 snacks per day which makes up about 24% of daily calorie consumption

42
Q

serving sizes

A

20 years ago a bagel was 140 calories and 3” diameter….now 350 and 5-6”

43
Q

sugars

A
  • corn syrup, high fructose corn syrup, sugar, brown sugar…
  • low fat can mean high sugar if it has the same taste
  • diet soda makes you want to eat more or drink more
  • same with sodium
44
Q

plate or container size?

A
  • plate size has increased
  • popcorn study-small containers ate less
  • ice cream study
  • container size seems to influence eating
45
Q

nutrient deficient food

A

we eat more until the body gets the nutrients that it needs

46
Q

grandparents

A

finnish study showed that grandparents who lived in time of famine had leaner grandchildren while grandparents who lived with abundant food had bigger grandchildren.

47
Q

overweight

A

body weight that exceeds the norm based on height and frame size

  • established in 1959
  • new standards in 1983
  • what is wrong with these charts? -muscle vs. fat
48
Q

tools

A
  • met life (height and weight chart)
  • BMI
  • body fat percentage
  • hip to waist ratio
49
Q

BMI

A

weight/height x 703

*doesn’t take into account muscle

50
Q

body fat percentage

A
  • calipers-skinfold measurements
  • bioelectrical impendance
  • underwater weighing
  • DEXA
51
Q

waist to hip ratio

A

the higher the ratio, the worse it is for your health–female low= .8 or below

52
Q

obesity

A
  • men > 25% body fat
  • women > 35% body fat
  • 1960s only 10% of people were obese
  • 2000s 30% of people were obese
  • 300,000 deaths per year are from obesity related conditions
53
Q

contributors to obesity

A

primary is INACTIVITY and EXCESSIVE CALORIE CONSUMPTION

-relying on technology, heredity, etc

54
Q

endocrine influence

A

only 2% of the obese population is this a problem

55
Q

upper body obesity

A

apple shaped, more dangerous-increases LDL

-ANDROID-male patterned

56
Q

lower body obesity

A

pear shaped

-GYNOID

57
Q

weight gain per year

A

after age 25, the average american gains 1 lb per year

58
Q

fat

A

energy source at rest and during low intensity
-a well nourished person gets 90% resting energy from fat
-vital for normal body function
-males (12-15%)
-females (19-26%)
essential levels: males=4% females=10%
-brain is 2% of total body fat

59
Q

fat cells

A

increase fat cell numbers in children
cellulite, cause dimples
-changing skin structure is not possible!

60
Q

fasting/crash dieting

A

glycogen store is depleted
every gram of carbs=2.5 grams of water
-large/fast initial loss is water
-depleting current glycogen stores=5 lbs of weight loss

61
Q

spot reduction

A

early research said yes, while subsequent research proves no

62
Q

of meals per day

A 
doesn't matter!
dependent on total calories
3500 calories = 1 lb of fat
people underestimate what they eat by 50%
overestimate exercise by 25%
63
Q

gaining weight

A

calorie uptake, protein, and resistance training

64
Q

atkins diet

A

high fat/protein

founder: Dr. Robert Atkins (1972)
- upside=quick visible results
- downside=vegetarians can’t do this
- eat protein, not eating carbs
- thumbs DOWN, too much saturated fat

65
Q

south beach diet

A

balancing fats and carbs

founder: Dr. Arthur Agatston (2003)
- upside=quick visible results
- downside=lots of rules
- eat lean protein, avoid highly processed grains
- thumbs DOWN, too many rules

66
Q

weight watchers

A

founders: Jean Nidetch & Felice Markes (1964)
- upside= healthy, sensible, moderate eating
- downside=pep rally meetings, discipline
- eat anything, nothing is out of bounds
- thumbs UP, easy to stick to

67
Q

Zone Diet

A 
40/30/30
protein, fat, carbs
founder: Dr. Barry Sears (1995)
-upside= steady weight loss
-downside=protein intake is a bit high
-eat a lot of meat, fruits, veggies, no added fats
-thumbs DOWN, not nutritionally good
68
Q

scarsdale medical diet

A

founder=Dr. Herman Tarnower

  • upside=quick results
  • downside=7-14 days of extreme calorie restriction
  • eating lean protein, fruits, veggies
  • thumbs DOWN, hard to follow, very restrictive calories, weight comes back
69
Q

mediterranean diet

A

mimic the eating habits of mediterranean people

  • upside=enjoy variety of food
  • eat grains, fresh food, no red meat, no bad fats
  • thumbs UP, it’s okay, but bad for losing weight
70
Q

ornish diet

A

founder=Dr. Dean Ornish

  • upside=shown to reverse heart disease
  • downside=hard to stick to, no fat
  • eat fruits, veggies, no nonfat dairy, no meat, no alcohol
  • NEUTRAL, hard to stick to, but good for you
71
Q

supplements

A

most aren’t FDA regulated

choose well-known brands and research carefully

72
Q

ginseng

A

Claim: boost energy and mood
research doesn’t support these claims
not worth the money

73
Q

gingko biloba

A

claim: sharpen memory, increase concentration

placebo effect, not effective

74
Q

garlic

A

decrease cholesterol and blood pressure
reduces cholesterol by 5%
-worth the money

75
Q

glucosamine and chondrotin

A

relieve joint pain
worked in a small range (40 people) of people, but no for majority
possibly worth the money

76
Q

st. johns wort

A

helps with mild depression

didn’t help, and it weakens other meds (ex. birth control)

77
Q

echinacea

A

reduces and shortens common cold symptoms
no difference, maybe 1/2 a day
could be worth the money

78
Q

creatine

A

increases strength and muscle mass

it works 50/50

79
Q

saw palmetto

A

ease symptoms for enlarged prostate
not effective, like a placebo
not worth the money

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