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Lifetime Wellness > fall exam- nutrition and mental health > Flashcards

fall exam- nutrition and mental health Flashcards

1
Q

what percent of daily calories should come from fats, carbs, and proteins?

A

55-65% from carbs, no more than 30% from fats, 10-15% from proteins

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2
Q

how many calories are in each gram of fat, carbohydrate, and protein?

A

carbs- 4 cal/g; fats- 9 cal/g; proteins- 4 cal/g

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3
Q

define vitamins

A

helps regulate vital body processes

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4
Q

which vitamins are fat soluble? which are water soluble?

A

b & c are water soluble; a, d, e, & k are fat soluble

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5
Q

define nutrients

A

substances in food the body needs to perform properly

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6
Q

define nutrition

A

pure science and social science

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7
Q

name the 6 categories of nutrients

A

carbs, fats, proteins, vitamins, minerals and water

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8
Q

define cholesterol. where is dietary cholesterol present? what is high cholesterol a major risk factor for?

A

cholesterol is a fat like substance. dietary cholesterol is present in animal foods, and high cholesterol is a risk factor for heart disease

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9
Q

what is the most essential nutrient?

A

water

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10
Q

what nutrient does the body use first when it needs energy?

A

carbohydrates

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11
Q

define hypertension

A

high blood pressure

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12
Q

define calories. how many calories equals 1 pound?

A

calories are a unit used to measure energy in food and energy burned by the body. 3500 cal = 1 lb

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13
Q

define enriched

A

adding back nutrients lost in processing

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14
Q

define fortified

A

adding nutrients not naturally present in the food

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15
Q

what are calipers used for

A

measuring the percent of body fat that you have

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16
Q

define metabolic rate

A

the rate that the body burns calories at rest

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17
Q

define nutrient supplements

A

pills, powders, and liquids (not food) that contain nutrients

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18
Q

what are examples of empty calorie foods

A

chips, coffee, cookies, and soft drinks

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19
Q

define overweight. define obesity

A

overweight is 10% over the standard weight for height, and obesity is having excess body fat

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20
Q

how much water is recommended for a person on a daily basis?

A

at least 8 cups per day

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21
Q

define fiber. name some good sources of fiber

A

fiber is the tough, stringy part of vegetables, fruit, and grains. some good sources include fruits, veggies, whole wheats, and grains

22
Q

know what foods would be good sources of proteins and carbohydrates

A

proteins- meats, fish, legumes, seeds, and dairy

carbs- friuts, cakes, milk, potatoes, pastas, and seeds

23
Q

list the benefits of exercise

A

burns calories, tones muscles, helps promote normal appetite.

24
Q

define anorexia and bulimia

A

anorexia is when you stop eating, and bulimia is eating a lot and then throwing it up

25
Q

define food poisioning

A

it comes from eating food contaminated by bacteria

26
Q

what are amino acids the building blocks for? how do we get essential amino acids?

A

they are the building blocks for proteins. the body makes all but 9 acids, and they must come from the foods we eat

27
Q

what is the healthiest way to lose weight?

A

regulated exercise

28
Q

define mental health

A

generally accepting and liking oneself

29
Q

high self esteem does what?

A

promotes good mental health

30
Q

how is self-esteem formed?

A

through positive and negative feedback

31
Q

define feedback

A

messages from others that tell you how they feel about you

32
Q

what is maslow’s hierarchy of needs?

A

physical (hunger, thirst, sleep); safety (order, law, protection); love/belongingness (friendship); esteem (achievement, status, reputation); self-actualization (need to reach full potential, personal growth)

33
Q

what is personality influenced by?

A

hereditary, environment, personal behavior

34
Q

define values

A

things you believe are important that guide the decisions you make and how you live.

35
Q

define emotions

A

feelings you have that influence everything yo do

36
Q

define hormones

A

body chemicals that cause physical and emotional changes during adolescence

37
Q

ways to improve mental health with emotions (dealing with emotions)

A
  • acknowledge the emotion
  • share emotions with someone else
  • realize the emotion will pass
  • express the emotion in a safe way
38
Q

define mental illness/disorder

A

a disease or disorder that affects the mind and prevents that person from leading a happy/healthy life

39
Q

what are the two categories of mental disorders?

A

organic (caused by an injury/accident where there is brain damage); functional (disorder caused by stress, emotional conflict, fear, poor coping skills- no brain damage)

40
Q

what are the four categories of functional disorders?

A

anxiety disorders (real or imagined fears), somatoform disorders (complains of symptoms but nothing physically wrong), affective disorders (extreme mood swings / can lead to suicide), personality disorders (person may respond inappropriately to different situations)

41
Q

what are some examples of anxiety disorders?

A

phobia, obsessive compulsive disorder (OCD), general anxiety disorder, post traumatic stress disorder

42
Q

what are some examples of somatoform disorders?

A

hypochondria (preoccupation of body- feel aches, pain; and fear of diseases)

43
Q

what are some examples of affective disorders?

A

clinical depression, maniac depressive disorder

44
Q

what are some examples of personality disorders?

A

antisocial personality disorder, passive/aggressive disorder, schizophrenia

45
Q

what is a psychiatrist?

A

a medical doctor that treats mental disorders

46
Q

define stress

A

body and mind’s reaction to everyday demands

47
Q

what are the two types of stress?

A

distress (negative) and eustress (positive)

48
Q

define stressor

A

a stimulus that produces a stress response

49
Q

stress can cause what kinds of illness and fatigue

A

physical fatigue, pathological fatigue (defending against disease), psychological (most common, mental); psychosomatic illness (illness involving both mind and body)

50
Q

what are the 5 major ways to manage stress?

A

planning, laughing, re-channel you energy (exercise), learn to relax, call on your support group

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