Health Maintenance Flashcards

1
Q

How many kcal/gram fat

A

9 kcal/g fat

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2
Q

How many kcal/gram protein

A

4 kcal/g protein

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3
Q

How many kcal/gram carbs

A

4 kcal/g carbs

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4
Q

kcal=

A

Cal

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5
Q

proteins

A

amino acids, meat, fish, poultry, eggs, nuts, seeds, grains

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6
Q

carbohydrates

A

starches and sugars, fruits, grains, breads, cereals, pasta

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7
Q

fats

A

fatty acids, fish, nuts, eggs, avocados

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8
Q

water makes up ________ of the human body weight

A

55% - 80%

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9
Q

vitamin a uses

A

prevent infection, good vision, healthy skin

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10
Q

vitamin a food

A

liver, fish oil, egg, dark green veggie

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11
Q

thiamine (B1) use

A

produce energy from carbs

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12
Q

foods with vitamin thiamin

A

whole grain, organ meat

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13
Q

riboflavin uses

A

metabolism of nutrients to energy

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14
Q

riboflavin foods

A

dairy, organ meat, enriched grain

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15
Q

healthy fats

A

fatty fish, olive oil, nuts, seeds

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16
Q

less healthy fat

A

certain meat, cream, butter, cheese

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17
Q

cholesterol is prod by the

18
Q

major source of cholesterol

A

trans fats

19
Q

low-density lipoprotein (LDL)

A

plaque in arteries

20
Q

high density lipoprotein (HDL)

A

carries cholesterol from arteries to liver

21
Q

AHA recommends _______ sodium per day ______ is ideal

A

2300 mg, 1500 mg

22
Q

foods in bags, boxes and cans are typically high in

A

trans fat and sodium

23
Q

U.S. dept of agriculture my plate

A
  • vegetables
  • whole fruits
  • whole grains
  • low fat dairy
  • variety protein foods
24
Q

mediterranean diet reduces risk of

A

inflammation, heart disease, stroke, alzheimer’s

25
Q

Mediterranean diet consists of

A
  • fruits and vegetables
  • sub saturated fat for olive oil
  • sub salt for herbs/spices
  • small nut portions
  • little red meat
  • fish and shellfish (at least twice/week)
26
Q

vegetarian diet prevents

A

heart disease, cancer, and diabetes

27
Q

vegan

A

only plant based

28
Q

lacto-vegetarian

A

plant based + milk products

29
Q

lacto-ovo vegetarian

A

plant based + dairy and eggs

30
Q

flexitarian

A

mostly plant based

31
Q

est _____ Americans are overweight

32
Q

_____ Americans have obesity

33
Q

consequences of excess body weight

A

high BP, type 2 diabetes, heart disease, stroke, some cancer

34
Q

underweight bmi

A

less than 18.5

35
Q

normal bmi

36
Q

overweight bmi

37
Q

obese bmi

38
Q

to calculate BMI:

A
  1. multiply weight by 703
  2. divide by height in inches
  3. divide by height in inches again
39
Q

maximum heart rate during exercise

A

220-individual’s age

40
Q

adult recommended exercise

A

30 minutes, 5 days/week

41
Q

teen recommended exercise

A

60 minutes/day

42
Q

adult sleep

A

6 to 9 hours