Nutrition and Health Promotion Flashcards
Which division provides the policy, guidance, and direction for nutrition and healthy eating in the USCG?
Heath Promotion Division
Collaborative efforts between _______, _______, and CSs result in a responsible health promotion plan.
Regional Health Promotion Managers
Unit Health Promotion Coordinators
Who is responsible for creating the national standard for nutrition, Dietary Guidelines for Americans?
Department of Health and Human Services (HHS)
United States Department of Agriculture (USDA)
Dietary Approaches to Stop Hypertension (DASH) Eating Plan
The Dietary Guidelines are updated every________.
5 years
How many basic messages does the dietary guidelines have?
10
What are some diseases linked to poor diet and lack of excersise?
Cardiovascular disease Type 2 diabetes Hypertension Osteoporosis Oral Disease Malnutrition Certain Cancers
The DASH Eating Plan makes it easier to consume less _____ and _____.
Salt and sodium
DASH diet reduces the risk of heart failure by _____.
50%
Wheat, corn, oats and other grains have very little _____ and are _______.
Fat
Cholesterol free
Whole grains provide _______ and are an important source of _________.
Complex carbohydrates
Energy
Vegetables are a good source of ____ and ____ vitamins.
A & C
Vegetables are also a good source of:
Fiber
Folate
Minerals i.e. iron & magnesium
Fruit and fruit juices provide a good source of_____.
A&C vitamins
Potassium
Fruit skins contain what?
Fiber
Only juices containing what percentage of fruit juices can count as a serving of fruit?
100%
What dairy products are the best dietary sources of calcium?
Milk
Yogurt
Cheese
True or false
Low fat and fat free dairy products have less calcium that whole fat.
False, they are roughly the same
Meat, poultry, and fish supply______.
B vitamins
Iron
Zinc
One ounce of any protein provides how many grams of protein?
7
What should you ensure on Nutrition Fact lables?
Low in saturated fats, trans-fats, and sodium
Consume less than _____% of calories from saturated fats and consume less than _____mg/day of cholesterol, and keep trans fats as low as possilble.
1o
300
Total fat intake should be no more than______.
20-35%
What is necessary to build and repair body tissue?
Protein
Protein should comprise of ___٪ of total caloric intake or ____gram of protein per pound of body weight.
15%
1/2
How many calories are in a gram of protein?
4
What is the main source of fuel or energy for the body?
Carbohydrates
Carbohydrates should comprise of ______٪ of an individual’s total caloric intake.
55-60
How many calories are in a gram of carbohydrates?
4
Complex carbs are composed of chains of smaller carb molecules called what?
Simple sugars
Complex carbs are digested more slowly so therefore_______.
Provide the body with energy for a longer period of time
Simple carbohydrates are sugars such as:
Glucose
Sucrose (table sugar)
Fructose
Simple carbs are absorbed into to bloodstream very rapidly so they provide_____.
A quick source of energy
Simple carb sources include:
Table sugar Honey Jams Jellies Candy Skinless fruit
Excess _______ in the diet can lead to fatty deposits along the walls of vital arteries.
Saturated fat
Trans fats may be found in:
Margarine Doughnuts Crackers Fried foods Baked goods
Trans fats increases the risk of heart disease by raising________.
Low density lipoprotein (LDL) / bad cholesterol
Which fats help reduce the risk of heart disease when substituted for saturated fats in diets?
Poly and mono unsaturated fats
Polyunsaturated fats include:
Safflower oil
Corn oil
Sunflower oil
Soybean oil
Monounsaturated fats include:
Peanut oil
Canola oil
Olive oil
_________ is a fat like substance produced by the body and also found in foods of animal origin.
Cholesterol
What are the two types of cholesterol?
Low density lipoprotein (LDL)
High density lipoprotein (HDL)
How do you lower LDL (bad cholesterol)?
Need to decrease the amount of saturated and trans fats and decrease the dietary intake of cholesterol
What is the recommended level of LDL?
<130 mg/dl
Less than 100 mg/dl is optimal
What is the recommended level of HDL (good cholesterol)?
40 mg/dl or higher for men
50 mg/dl or higher for women
Diets rich in fiber have been known to decrease the risk of which disease?
Coronary heart disease
What is not an actual nutrient but performs vital functions?
Fiber
What two types of fiber are there?
Soluble and insoluble
Soluble fibers dissolve in ______ and include ____ and _____.
Water
Pectins
Gums
Soluble fibers include:
Apples Bananas Dried beans Peas Oatmeal
Soluble fibers may help in what?
Lower blood cholesterol levels
Insoluble fibers do not dissolve in water and include what?
Cellulose
Lignin
Source of insoluble fiber are:
Wheat bran
Whole wheat flour
Fibrious material in fruits and veggies
Insoluble fiber aids in ________.
Digestion and prevent constipation
What are the two different types of nutrients?
Macronutrients and micronutrients
What are the two classifications of vitamins?
Water soluble
Fat soluble
Water soluble vitamins dissolve in water and thus?
Cannot be stored by the body
Which vitamins are water soluble?
B & C
Fat soluble vitamins must be transported throughout the body via?
Fat and can be stored in body fat
Which vitamins are fat soluble?
A, D, E, & K
What amount of calorie reduction is needed to maintain weight?
50 - 100
What amount of calorie reduction is needed to maintain weight?
50 - 100
What amount of calorie reduction is needed to lose weight?
500 or more
How many minutes of moderate to vigorous activity per day is needed to maintain weight?
60
How many minutes of moderate to vigorous activity per day is needed to loose weight?
60 - 90
