fall exam- nutrition and mental health

Question 1

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

Answer 1

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

Question 2

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

Answer 2

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

Question 3

define vitamins

Answer 3

helps regulate vital body processes

Question 4

which vitamins are fat soluble? which are water soluble?

Answer 4

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

Question 5

define nutrients

Answer 5

substances in food the body needs to perform properly

Question 6

define nutrition

Answer 6

pure science and social science

Question 7

name the 6 categories of nutrients

Answer 7

carbs, fats, proteins, vitamins, minerals and water

Question 8

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

Answer 8

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

Question 9

what is the most essential nutrient?

Answer 9

water

Question 10

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

Answer 10

carbohydrates

Question 11

define hypertension

Answer 11

high blood pressure

Question 12

define calories. how many calories equals 1 pound?

Answer 12

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

Question 13

define enriched

Answer 13

adding back nutrients lost in processing

Question 14

define fortified

Answer 14

adding nutrients not naturally present in the food

Question 15

what are calipers used for

Answer 15

measuring the percent of body fat that you have

Question 16

define metabolic rate

Answer 16

the rate that the body burns calories at rest

Question 17

define nutrient supplements

Answer 17

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

Question 18

what are examples of empty calorie foods

Answer 18

chips, coffee, cookies, and soft drinks

Question 19

define overweight. define obesity

Answer 19

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

Question 20

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

Answer 20

at least 8 cups per day

Question 21

define fiber. name some good sources of fiber

Answer 21

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

Question 22

know what foods would be good sources of proteins and carbohydrates

Answer 22

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

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

Question 23

list the benefits of exercise

Answer 23

burns calories, tones muscles, helps promote normal appetite.

Question 24

define anorexia and bulimia

Answer 24

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

Question 25

define food poisioning

Answer 25

it comes from eating food contaminated by bacteria

Question 26

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

Answer 26

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

Question 27

what is the healthiest way to lose weight?

Answer 27

regulated exercise

Question 28

define mental health

Answer 28

generally accepting and liking oneself

Question 29

high self esteem does what?

Answer 29

promotes good mental health

Question 30

how is self-esteem formed?

Answer 30

through positive and negative feedback

Question 31

define feedback

Answer 31

messages from others that tell you how they feel about you

Question 32

what is maslow's hierarchy of needs?

Answer 32

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

Question 33

what is personality influenced by?

Answer 33

hereditary, environment, personal behavior

Question 34

define values

Answer 34

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

Question 35

define emotions

Answer 35

feelings you have that influence everything yo do

Question 36

define hormones

Answer 36

body chemicals that cause physical and emotional changes during adolescence

Question 37

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

Answer 37

- acknowledge the emotion - share emotions with someone else - realize the emotion will pass - express the emotion in a safe way

Question 38

define mental illness/disorder

Answer 38

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

Question 39

what are the two categories of mental disorders?

Answer 39

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)

Question 40

what are the four categories of functional disorders?

Answer 40

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)

Question 41

what are some examples of anxiety disorders?

Answer 41

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

Question 42

what are some examples of somatoform disorders?

Answer 42

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

Question 43

what are some examples of affective disorders?

Answer 43

clinical depression, maniac depressive disorder

Question 44

what are some examples of personality disorders?

Answer 44

antisocial personality disorder, passive/aggressive disorder, schizophrenia

Question 45

what is a psychiatrist?

Answer 45

a medical doctor that treats mental disorders

Question 46

define stress

Answer 46

body and mind's reaction to everyday demands

Question 47

what are the two types of stress?

Answer 47

distress (negative) and eustress (positive)

Question 48

define stressor

Answer 48

a stimulus that produces a stress response

Question 49

stress can cause what kinds of illness and fatigue

Answer 49

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

Question 50

what are the 5 major ways to manage stress?

Answer 50

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