Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CSC SWE > Nutrition and Health Promotion > Flashcards

Nutrition and Health Promotion Flashcards

1
Q

Which division provides the policy, guidance, and direction for nutrition and healthy eating in the USCG?

A

Heath Promotion Division

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Collaborative efforts between _______, _______, and CSs result in a responsible health promotion plan.

A

Regional Health Promotion Managers

Unit Health Promotion Coordinators

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Who is responsible for creating the national standard for nutrition, Dietary Guidelines for Americans?

A

Department of Health and Human Services (HHS)

United States Department of Agriculture (USDA)

Dietary Approaches to Stop Hypertension (DASH) Eating Plan

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

The Dietary Guidelines are updated every________.

A

5 years

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How many basic messages does the dietary guidelines have?

A

10

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are some diseases linked to poor diet and lack of excersise?

A 
Cardiovascular disease
Type 2 diabetes
Hypertension
Osteoporosis
Oral Disease
Malnutrition
Certain Cancers
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

The DASH Eating Plan makes it easier to consume less _____ and _____.

A

Salt and sodium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

DASH diet reduces the risk of heart failure by _____.

A

50%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Wheat, corn, oats and other grains have very little _____ and are _______.

A

Fat

Cholesterol free

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Whole grains provide _______ and are an important source of _________.

A

Complex carbohydrates

Energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Vegetables are a good source of ____ and ____ vitamins.

A

A & C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Vegetables are also a good source of:

A

Fiber
Folate
Minerals i.e. iron & magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Fruit and fruit juices provide a good source of_____.

A

A&C vitamins

Potassium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Fruit skins contain what?

A

Fiber

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Only juices containing what percentage of fruit juices can count as a serving of fruit?

A

100%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What dairy products are the best dietary sources of calcium?

A

Milk
Yogurt
Cheese

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

True or false

Low fat and fat free dairy products have less calcium that whole fat.

A

False, they are roughly the same

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Meat, poultry, and fish supply______.

A

B vitamins
Iron
Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

One ounce of any protein provides how many grams of protein?

A

7

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What should you ensure on Nutrition Fact lables?

A

Low in saturated fats, trans-fats, and sodium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Consume less than _____% of calories from saturated fats and consume less than _____mg/day of cholesterol, and keep trans fats as low as possilble.

A

1o

300

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Total fat intake should be no more than______.

A

20-35%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is necessary to build and repair body tissue?

A

Protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Protein should comprise of ___٪ of total caloric intake or ____gram of protein per pound of body weight.

A

15%

1/2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

How many calories are in a gram of protein?

A

4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is the main source of fuel or energy for the body?

A

Carbohydrates

27
Q

Carbohydrates should comprise of ______٪ of an individual’s total caloric intake.

A

55-60

28
Q

How many calories are in a gram of carbohydrates?

A

4

29
Q

Complex carbs are composed of chains of smaller carb molecules called what?

A

Simple sugars

30
Q

Complex carbs are digested more slowly so therefore_______.

A

Provide the body with energy for a longer period of time

31
Q

Simple carbohydrates are sugars such as:

A

Glucose
Sucrose (table sugar)
Fructose

32
Q

Simple carbs are absorbed into to bloodstream very rapidly so they provide_____.

A

A quick source of energy

33
Q

Simple carb sources include:

A 
Table sugar
Honey
Jams
Jellies
Candy
Skinless fruit
34
Q

Excess _______ in the diet can lead to fatty deposits along the walls of vital arteries.

A

Saturated fat

35
Q

Trans fats may be found in:

A 
Margarine
Doughnuts
Crackers
Fried foods
Baked goods
36
Q

Trans fats increases the risk of heart disease by raising________.

A

Low density lipoprotein (LDL) / bad cholesterol

37
Q

Which fats help reduce the risk of heart disease when substituted for saturated fats in diets?

A

Poly and mono unsaturated fats

38
Q

Polyunsaturated fats include:

A

Safflower oil
Corn oil
Sunflower oil
Soybean oil

39
Q

Monounsaturated fats include:

A

Peanut oil
Canola oil
Olive oil

40
Q

_________ is a fat like substance produced by the body and also found in foods of animal origin.

A

Cholesterol

41
Q

What are the two types of cholesterol?

A

Low density lipoprotein (LDL)

High density lipoprotein (HDL)

42
Q

How do you lower LDL (bad cholesterol)?

A

Need to decrease the amount of saturated and trans fats and decrease the dietary intake of cholesterol

43
Q

What is the recommended level of LDL?

A

<130 mg/dl

Less than 100 mg/dl is optimal

44
Q

What is the recommended level of HDL (good cholesterol)?

A

40 mg/dl or higher for men

50 mg/dl or higher for women

45
Q

Diets rich in fiber have been known to decrease the risk of which disease?

A

Coronary heart disease

46
Q

What is not an actual nutrient but performs vital functions?

A

Fiber

47
Q

What two types of fiber are there?

A

Soluble and insoluble

48
Q

Soluble fibers dissolve in ______ and include ____ and _____.

A

Water
Pectins
Gums

49
Q

Soluble fibers include:

A 
Apples
Bananas
Dried beans
Peas
Oatmeal
50
Q

Soluble fibers may help in what?

A

Lower blood cholesterol levels

51
Q

Insoluble fibers do not dissolve in water and include what?

A

Cellulose

Lignin

52
Q

Source of insoluble fiber are:

A

Wheat bran
Whole wheat flour
Fibrious material in fruits and veggies

53
Q

Insoluble fiber aids in ________.

A

Digestion and prevent constipation

54
Q

What are the two different types of nutrients?

A

Macronutrients and micronutrients

55
Q

What are the two classifications of vitamins?

A

Water soluble

Fat soluble

56
Q

Water soluble vitamins dissolve in water and thus?

A

Cannot be stored by the body

57
Q

Which vitamins are water soluble?

A

B & C

58
Q

Fat soluble vitamins must be transported throughout the body via?

A

Fat and can be stored in body fat

59
Q

Which vitamins are fat soluble?

A

A, D, E, & K

60
Q

What amount of calorie reduction is needed to maintain weight?

A

50 - 100

61
Q

What amount of calorie reduction is needed to maintain weight?

A

50 - 100

62
Q

What amount of calorie reduction is needed to lose weight?

A

500 or more

63
Q

How many minutes of moderate to vigorous activity per day is needed to maintain weight?

A

60

64
Q

How many minutes of moderate to vigorous activity per day is needed to loose weight?

A

60 - 90

CSC SWE (9 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions