Sos ILA: Adult Nutrition

Question 1

maintaining a steady physiologic system

Answer 1

homeostasis

Question 2

thermic effect of breaking down food

Answer 2

thermogenesis

Question 3

You can ___ more calories than consumed (lose weight) by increasing BMR and increased muscle mass

Answer 3

burn

Question 4

amount of energy to keep the body running

Answer 4

basal metabolic rate

Question 5

____ has higher thermic effect of food and burns more calories than carbs and fat

Answer 5

protein

Question 6

TEF for this is 20-35%

Answer 6

protein

Question 7

TEF for this is 5-10%

Answer 7

carbs

Question 8

TEF for this is 0-5%

Answer 8

fats

Question 9

health risk when waist measurement for women > ____ inches

Answer 9

35

Question 10

health risk when waist measurement for men > _____ inches

Answer 10

40

Question 11

Excess ____ fat has an increased health risk even if your BMI is normal

Answer 11

abdominal

Question 12

____ calories/day for adults

Answer 12

2000

Question 13

Vegetable oils, nuts, seeds and fish

Answer 13

good unsaturated fats

Question 14

processed foods contain what kind of fat

Answer 14

bad trans fat

Question 15

Red meat, butter, cheese, ice cream contain what fat

Answer 15

saturated

Question 16

allows for cell membrane fluidity

Answer 16

cholesterol

Question 17

___in 3 Americans have high cholesterol

Answer 17

1 in 3

Question 18

bad cholesterol

Answer 18

LDL

Question 19

high sodium diet does what to glomerular pressure and filtration rate

Answer 19

increases both

Question 20

what can a high sodium diet also do to kidneys

Answer 20

interstitial fibrosis

Question 21

Whole grains, vegetables, fruits and beans

Answer 21

unprocessed carbs

Question 22

White bread, pastries and sodas

Answer 22

highly processed carbs

Question 23

No data on estimated average requirements of this because it is not a nutrient and no deficiency state has been demonstrated

Answer 23

fiber

Question 24

increase in fiber=

Answer 24

decrease in body weight

Question 25

leads to greater satiety, less insulin secretion, and more short-chain fatty acid

Answer 25

fiber

Question 26

helps remove some fats, cholesterol
and toxins before being absorbed by gut

Answer 26

fiber

Question 27

soluble fiber effects on digestion

Answer 27

slows it down

Question 28

insoluble fiber effects on digestion

Answer 28

speeds it up

Question 29

allows for satiety before other macronutrients and has a higher TEF than other macronutrients

Answer 29

proteins

Question 30

foods higher in ____ make you feel full longer

Answer 30

protein

Question 31

example of micronutrients

Answer 31

vitamins

Question 32

Healthy nutrition and physical activity have greater scientifically proven benefits over ____use in diets

Answer 32

coffee

Question 33

Drinking _____ in pregnancy may be associated with harm

Answer 33

coffee

Question 34

moderate alcohol use:

Answer 34

1 drink a day for women
2 drinks a day for men

Question 35

May provide health benefits for individuals that have existing factors for heart disease, strokes and diabetes

Answer 35

moderate alcohol use

Question 36

Increasing alcohol use above moderate has _____ health benefits

Answer 36

no

Question 37

_______negatively affects hormone balance required for fertility

Answer 37

body fat

Question 38

have long durations of increased metabolic rates after the exercise, up to 24 hrs

Answer 38

HIIT

Question 39

aim for ____ minutes of physical exercise per day and a good balance of different forms of it

Answer 39

30

Question 40

Increased ______ burns more calories and helps with posture (important with age)

Answer 40

muscle mass

Question 41

adults should get ____ hours of sleep per night

Answer 41

8 hours