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PE & Health 11 > Group 1 Report: Nutrition > Flashcards

Group 1 Report: Nutrition Flashcards

1
Q

It is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and diseases.

A

Nutrition

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2
Q

This category of nutrients needs to be eaten in large quantities. These are:

A

Macronutrients; carbohydrates, proteins, fats, and water

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3
Q

These are nutrients required in small amounts. Examples of these are:

A

Micronutrients; minerals, vitamins, and antioxidants

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4
Q

It refers to eating a balanced diet to keep you in good health and prevent unwanted chronic diseases.

A

Good nutrition

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5
Q

This could lead to behavioral health issues because the diet contains too much or lacks certain nutrients.

A

Poor nutrition

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6
Q

Poor nutrition creates negative responses like ___, ___, and ___ in the person if they do not have the right balance of nutrient intake.

A

heart diseases, cancer, diabetes

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7
Q

_____ helps sustain and improve health through a balanced intake of nutrients from day-to-day life.

A

Healthy diet

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8
Q

A healthy diet is where macronutrients and micronutrients are consumed in _____ portions.

A

appropriate

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9
Q

A healthy diet aims to _____ and _____.

A

maintain body equilibrium and provide enough energy to function actively and keep a healthy body

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10
Q

This means following a healthy eating pattern that includes a variety of nutritious foods and drinks.

A

Healthy eating

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11
Q

Healthy eating means getting the number of _____ that is right for you.

A

calories

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12
Q

What are some of the benefits of healthy eating?

A

reduce your risk for overweight and obesity, heart disease, type 2 diabetes, high blood pressure, and some types of cancer

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13
Q

Being __________ means eating the right nutrients.

A

responsible with your health

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14
Q

A mix of healthy foods include:

A

whole fruits, vegetables, whole grains, proteins, low-fat or fat-free dairy, and oils

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15
Q

These are nutrients that should be consumed with limitations.

A

sodium (salt), added sugars, and saturated fat

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16
Q

For women, how many drink/s is/are required per day for it to be considered moderate?

A

1 drink or less in a day

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17
Q

For men, how many drink/s is/are required per day for it to be considered in moderation?

A

2 drinks or less in a day

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18
Q

_____ or _____ is always better for your health.

A

Drinking less, not drinking at all

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19
Q

Healthy eating habits must be developed at _____.

A

an early age

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20
Q

Whose responsibility is it to model in themselves the habits that children pick up and maintain when they become older?

A

the parents’

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21
Q

These affect their children indirectly through the foods purchased for and served in the household.

A

Parental attitudes

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22
Q

Parental attitudes influence the _____ and _____.

A

children’s exposure, habits and preferences

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23
Q

One approach parents can take to develop healthy eating habits in their children is to __________.

A

set a good example

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24
Q

Families should __________ as much as possible and make it a pleasant time for sharing and conversation.

A

eat meals together

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25
Q

If meals are associated with _____ and _____, children will eat faster or refuse to eat.

A

scolding and arguing

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26
Q

This approach that parents do prevents making children feel guilty.

A

talk to them about nutrition

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27
Q

This encourages children to continue healthy eating practices.

A

praising them when they eat healthy items

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28
Q

True or False: Food should be avoided as a reward to elicit a desired behavior.

A

True

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29
Q

Using food as a reward can lead to _____ and _____.

A

overeating, picky eating

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30
Q

True or False: Greater attempts to control their child’s diets reported lower intakes of both healthy and unhealthy snack foods.

A

False

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31
Q

True or False: Greater use of food as a means to control their child’s behavior reported higher levels of body dissatisfaction.

A

True

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32
Q

It is a better method for improving a child’s diet rather than control.

A

positive parental role model

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33
Q

This will help you balance food groups and portion sizes.

A

meal plan

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34
Q

Another approach is having a __________.

A

variety of healthy foods available

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35
Q

Making baked goods or snacks yourself allows you to reduce the amount of ___, ___, or ___ in them.

A

salt, fat, sugar

36
Q

If the family often gets _____ or _____, the children will be likely to refuse to eat other more nutritious types.

A

fast food, processed food

37
Q

It was discovered that __________ is a promising strategy for promoting the liking of previously rejected foods in children.

A

repeated exposure to the taste of unfamiliar foods

38
Q

This approach allows you to offer more nutritious options to children if they say they are hungry before mealtime.

A

plan for snacks

39
Q

Doing activities like this will make your children feel a sense of accomplishment and will become more willing to eat or try foods that they helped prepare.

A

involve your children in buying groceries and preparing meals

40
Q

Involving your children in buying groceries and preparing meals will allow you to __________ and __________.

A

know their preferences, teach them about proper nutrition

41
Q

This approach, for instance limiting sodas to once a week or tracking the number of glasses of water, will encourage healthier habits.

A

set family goals

42
Q

What are the other healthy habits children should learn?

A

getting enough hours of sleep, reducing screen time, and keeping active

42
Q

What are the other healthy habits children should learn?

A

getting enough hours of sleep, reducing screen time, and keeping active

43
Q

This stage is characterized by fast development in height and weight due to the stimulation release of hormones required for the transition into adulthood.

A

Adolescence

44
Q

According to the __________, hey have the greatest recommended nutritional intake per day for energy and proteins.

A

2015 Philippine Dietary Reference Intake; adolescents

45
Q

Adolescents require a unique diet to meet their special demands, notably during _____, _____, and _____.

A

growth spurts, reproduction-related changes, brain and cognitive development

46
Q

An adolescent Filipino must consume (per day):

A

6-8 servings of carb-rich foods, 3-4 1/2 servings of protein-rich foods, 3 servings of vegetables, 3 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and milk products, and 6-8 glasses of water

47
Q

During _____, nutrient storage and the mother’s diet are the only sources of sustenance for a growing and developing baby.

A

pregnancy

48
Q

Pregnant women must consume a range of __________, __________, __________.

A

carbohydrates for energy, proteins for body-building, vitamins and minerals for body-regulating

49
Q

Pregnant women must consume the following foods on a daily basis:

A

5 1/2-6 servings of carb-rich foods, 4-5 servings of protein, 3-4 servings of vegetables, 2 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and dairy products, 6-8 glasses of water

50
Q

It is also critical for pregnant women to avoid ___, ___, and ___.

A

tea, coffee, and sugar-sweetened beverages

51
Q

To avoid iodine deficiency, pregnant women should use _____.

A

iodized salt

52
Q

Individuals aged 60 and up are classified as _____.

A

older adults

53
Q

What are some of the difficulties older adults experience when it comes to eating?

A

difficulty chewing or swallowing food, degradation of sense of smell or taste, side effects of some drugs, decreased appetite, and lifestyle changes

54
Q

An elderly Filipino must consume:

A

4 1/2-5 servings of carbs, 3 servings of proteins, 3 servings of vegetables, 2 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and milk products, 6-8 glasses of water

55
Q

Elderly Filipinos should limit their alcohol intake to ___ glasses per day and should also limit their intake of _____.

A

2, salty foods

56
Q

It refers to a balanced diet that includes fruits, vegetables, carbohydrates, proteins, etc.

A

healthy diet

57
Q

What are some of the benefits of a healthy diet?

A

protects us from forms of illness, prevents malnutrition and even obesity, boosting immunity, strengthening bones, helping the digestive system, and supporting brain growth

58
Q

What are the dangerous signs of diet?

A

extreme hunger; fatigue; digestive issues; always in a bad mood; constantly cold; breaking out, dry hair, and brittle nails; depression; bad memory

59
Q

This diet has the potential to improve heart health, stabilize blood sugar levels, and benefit brain health.

A

Mediterranean diet

60
Q

This diet involves making small and manageable dietary changes that are flexible and rooted in proven nutritional advice.

A

Dietary Approaches to Stop Hypertension (DASH) diet

61
Q

The DASH diet helps _____, _____, _____, and is _____.

A

manage type 2 diabetes, boosts heart health, lower blood pressure, nutritionally balanced

62
Q

The DASH diet aims to lower _____ and _____ intake.

A

sodium, saturated fat

63
Q

This is an approach to vegetarianism that is a lot more flexible.

A

Flexitarian diet

64
Q

Its main objective is to significantly decrease your consumption of meat and animal products.

A

Flexitarian diet

65
Q

In a flexitarian diet, it is advised to keep protein to _____, or less of your meals, and have only _____ meals (of 21 in a week) contain animal protein.

A

25%, 6-15

66
Q

This diet emphasizes the consumption of green leafy vegetables and berries; lower inflammation and oxidative stress are some of its benefits.

A

MIND diet

67
Q

It is a long-term weight loss plan developed by the Mayo Clinic that focuses on changing your diet and lifestyle instead of following gimmicks.

A

Mayo Clinic diet

68
Q

The Mayo Clinic diet has the phases _____ and _____.

A

Lose It, Live It

69
Q

A healthy weight is having a BMI between _____.

A

18.5 to 24.9

70
Q

If you are _____, you run a higher risk of developing serious health issues like heart disease, high blood pressure, type 2 diabetes, gallstones, breathing issues, and certain cancers.

A

obese or overweight

71
Q

If you are _____, you’re at a greater risk of obtaining malnutrition, osteoporosis, decreased muscle strength, and lower immunity.

A

underweight

72
Q

What are the ways to reach a healthy weight?

A

exercise, control your calorie intake, eat mindfully, watch out for portion sizes, get the sleep you need, stress reduction, reduce screen time, don’t skip breakfast

73
Q

What are the three ways in calculating the BMR?

A

Mifflin-St Jeor Equation, Revised Harris-Benedict Equation, Katch-McArdle Formula

74
Q

How many calories are required for boys?

A

2,800

75
Q

How many calories are required for girls?

A

2,200

76
Q

It is a daily log of what you eat.

A

food journal

77
Q

In creating a food journal, it is important to be _____ as possible.

A

consistent

78
Q

What are the tips for writing a food journal?

A

log everything as soon as you can; write down everything; be specific; monitor your mood

79
Q

Another sample food diary from the __________ presents all the food consumed at certain times throughout the day along with its amount, preparation method, and fat used.

A

Cleveland Clinic website

80
Q

One must remain _____ and _____ in your food journal entries.

A

consistent, truthful

81
Q

It is the time when a person’s body needs the most calories.

A

early adolescence

82
Q

Your _____ is sped up by breakfast, burning calories while also providing you with the energy to accomplish more throughout the day.

A

metabolism

83
Q

A _____ is a unit of measurement for the energy content of food.

A

calorie

84
Q

It prevents weight gain and helps us maintain a healthy weight.

A

exercise

PE & Health 11 (4 decks)

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