Health Test

Question 1

Minerals

Answer 1

Nutrients that occur naturally in rocks and soil
Plants absorb minerals from rocks and soil through their roots
Animals obtain these nutrients by eating the plants or eating animals that have eaten the plants
You need 7 minerals in significant amounts:
calcium
sodium
potassium
magnesium
phosphorus
chlorine
sulfur

Question 2

Calcium

Answer 2

99% of calcium is found in the teeth and bones
It also helps the heart, nerves and muscles work properly
calcium is sacrificed from the bones if needed to run these essential body processes. The bones serve as a bank.

Question 3

What is the RDA(recommended dietary allowance) for _______?

Answer 3

The recommended RDA for the ages 9-18 is 1300 mg/day

Question 4

What are some sources of calcium?

Answer 4

dairy products
fortified orange juice
tofu
broccoli 
dark, leafy greens

Question 5

Deficiency of calcium leads to….?

Answer 5

Osteoporosis

Question 6

Excess sodium

Answer 6

excess salt is a major contributor to high blood pressure
high blood pressure contributes to heart disease and stroke more than anything else
salt can also damage the heart, kidneys and other organs above and beyond its effect on blood pressure.

Question 7

What is the average amount of sodium Americans consume daily

Answer 7

Around 3,000 mg

Question 8

How much sodium does the common man consume daily?

Answer 8

Around 4,000 mg

Question 9

What is the recommended amount of sodium that should be consumed daily?

Answer 9

2300 mg

Question 10

What is the lowest recommended amount of sodium consumed daily?

Answer 10

1500 mg/daily

Question 11

What are some sources of sodium?

Answer 11

Tomato sauce
Canned Foods
Condiments
Prepared Mixes
Restaurant Foods

Question 12

What is the distribution of sodium?

Answer 12

5% added while cooking
6% added while eating
12% from natural sources
77% from processed and prepared foods

Question 13

What does DASH stand for?

Answer 13

Dietary Approach to Stopping Hypertension

Question 14

What is a benefit of the DASH diet?

Answer 14

Those who the DASH diet can lower high blood pressure as much or more than those on medication.

Question 15

What are other benefits of the DASH diet?

Answer 15

Reduce Heart attacks
Reduced stroke
Reduced heart failure
Reduced colon cancer

Question 16

How many servings of fruits and vegetables are there in the DASH diet?

Answer 16

8-11 serving

Question 17

Reasons for DASH diet success are….

Answer 17

foods rich in potassium, calcium and magnesium
reduces inflammation
high fiber

Question 18

How to lower blood pressure

Answer 18

stop smoking
lose weight
exercise
cut back on caffeine
reduce stress
avoid alcohol

Question 19

How to read a Nutrition label….

Answer 19

pay attention to the serving size
note serving sizes per container
determine how many servings you consumed
note the calories per serving
note the values for various nutrients and compare them to the amount recommended to yourself
%DV refers to a 2000 calorie diet

Question 20

What foods should you beware of?

Answer 20

low fat foods, because they generally add more sugar and sodium.

Question 21

What is the big deal Increased liver fat?

Answer 21

when liver fat levels go up they trigger the sequence of events that leads to insulin resistance
Insulin resistance occurs when insulin loses its ability to admit blood sugar into cells

Question 22

how much whole grain is recommended per day?

Answer 22

48 grams

Question 23

What are dietary fats made of?

Answer 23

carbon, hydrogen, and oxygen

Question 24

what is the primary purpose of dietary fats?

Answer 24

supply energy
form cells
protect nerves
cushions organs

Question 25

What are sources of fat?

Answer 25

Meat
Dairy products
milk/cheese
canola oil
olive oil
peanut oil 
nuts

Question 26

What are the different types of fat?

Answer 26

unsaturated and saturated, monounsaturated and polyunsaturated.

Question 27

What are sources of saturated fat?

Answer 27

animal fat and meat
high-fat dairy products
tropical oils

Question 28

Saturated fats raise what?

Answer 28

Raise the LDL(bad) cholesterol

Question 29

Vitamins

Answer 29

Nutrients that assist chemical reactions in the body
Required in small amounts
They do not provide energy
They do not provide raw material for cell structure
Most vitamins we eat come from the food we eat