Health Maintenance

Question 1

How many kcal/gram fat

Answer 1

9 kcal/g fat

Question 2

How many kcal/gram protein

Answer 2

4 kcal/g protein

Question 3

How many kcal/gram carbs

Answer 3

4 kcal/g carbs

Question 4

kcal=

Answer 4

Cal

Question 5

proteins

Answer 5

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

Question 6

carbohydrates

Answer 6

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

Question 7

fats

Answer 7

fatty acids, fish, nuts, eggs, avocados

Question 8

water makes up ________ of the human body weight

Answer 8

55% - 80%

Question 9

vitamin a uses

Answer 9

prevent infection, good vision, healthy skin

Question 10

vitamin a food

Answer 10

liver, fish oil, egg, dark green veggie

Question 11

thiamine (B1) use

Answer 11

produce energy from carbs

Question 12

foods with vitamin thiamin

Answer 12

whole grain, organ meat

Question 13

riboflavin uses

Answer 13

metabolism of nutrients to energy

Question 14

riboflavin foods

Answer 14

dairy, organ meat, enriched grain

Question 15

healthy fats

Answer 15

fatty fish, olive oil, nuts, seeds

Question 16

less healthy fat

Answer 16

certain meat, cream, butter, cheese

Question 17

cholesterol is prod by the

Answer 17

liver

Question 18

major source of cholesterol

Answer 18

trans fats

Question 19

low-density lipoprotein (LDL)

Answer 19

plaque in arteries

Question 20

high density lipoprotein (HDL)

Answer 20

carries cholesterol from arteries to liver

Question 21

AHA recommends _______ sodium per day ______ is ideal

Answer 21

2300 mg, 1500 mg

Question 22

foods in bags, boxes and cans are typically high in

Answer 22

trans fat and sodium

Question 23

U.S. dept of agriculture my plate

Answer 23

• vegetables
• whole fruits
• whole grains
• low fat dairy
• variety protein foods

Question 24

mediterranean diet reduces risk of

Answer 24

inflammation, heart disease, stroke, alzheimer’s

Question 25

Mediterranean diet consists of

Answer 25

• 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)

Question 26

vegetarian diet prevents

Answer 26

heart disease, cancer, and diabetes

Question 27

vegan

Answer 27

only plant based

Question 28

lacto-vegetarian

Answer 28

plant based + milk products

Question 29

lacto-ovo vegetarian

Answer 29

plant based + dairy and eggs

Question 30

flexitarian

Answer 30

mostly plant based

Question 31

est _____ Americans are overweight

Answer 31

70%

Question 32

_____ Americans have obesity

Answer 32

40%

Question 33

consequences of excess body weight

Answer 33

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

Question 34

underweight bmi

Answer 34

less than 18.5

Question 35

normal bmi

Answer 35

18.5-24.9

Question 36

overweight bmi

Answer 36

25.0-29.9

Question 37

obese bmi

Answer 37

30.0+

Question 38

to calculate BMI:

Answer 38

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

Question 39

maximum heart rate during exercise

Answer 39

220-individual’s age

Question 40

adult recommended exercise

Answer 40

30 minutes, 5 days/week

Question 41

teen recommended exercise

Answer 41

60 minutes/day

Question 42

adult sleep

Answer 42

6 to 9 hours