Chapter 11

Question 1

Standard American diet

Answer 1

Increased surcose consumption
Full of saturated and trans fat
High in sodium

Question 2

How long does it take for you to consciously change bad habits

Answer 2

3 weeks

Question 3

Forces you to eat more

Answer 3

Portion distortion

Question 4

Dietary guidlines

Answer 4

Aim for healthy weight
Be physically active each day
Use the food guide to aid with decisions
Choose a variety of whole grains each day
Choose a variety of fruits and vegetables
Keep food safe to eat

Question 5

Who has approved the unified dietary guidlines

Answer 5

American cancer society
American heart association
American diabetic association
American academy of pediatrics
National institute of health

Question 6

National cancer institute recommends choosing one fruit and vegetable high in which vitamins

Answer 6

A and C

Question 7

What kind of vegetables can you choose to guard against certain cancers?

Answer 7

Cruciferous (broccoli, cauliflower, brussels sprouts)

Question 8

Why is canned fruit and vegetables the least desirable choice

Answer 8

Due to heat destruction of B vitamins

Question 9

Best fruit and vegetable choices

Answer 9

Ride off the vine

Frozen - individual pieces are frozen; not one block of ice

Question 10

These people require fewer calories

Answer 10

Children and sedentary people

Question 11

Energy balance

Answer 11

Calories consumed are adequate for maintaince or growth

Question 12

Energy imbalance

Answer 12

Excess calories consumed = weight gain

Less calories consumed = weight loss

Question 13

Energy needs

Answer 13

Keeps the heart beating
Lungs expanding
Liver and kidney filtering waste
Sodium pumps maintaining water balance

Question 14

How much energy is spent just to stay alive

Answer 14

two thirds

Question 15

Energy for physical activity

Answer 15

one third

Question 16

Second major cause of death

Answer 16

Obesity

Question 17

Obesity

Answer 17

Caused by portion distortion and more sedentary lives

Question 18

What does obesity cause

Answer 18

Heart diseases, hypertension, stroke, diabetes, and some cancers

Question 19

Expending 3500 more calories then consuming results in

Answer 19

A loss of 1 pound of body weight

Question 20

Recommended exercise

Answer 20

30 minutes of physical activity per day
Can be short bursts
Does not have to be all at the same time
Sustained activity levels are best for weight loss

Question 21

Aerobic activity

Answer 21

Speeds up the heart rate and breathing

Keeps circulatory system strong

Question 22

Strength training

Answer 22

Lifting weights helps maintain bone strength

Prevents osteoporosis

Question 23

Stretching

Answer 23

Increases flexibility

Question 24

Decreasing the risk of cancer

Answer 24

Say NO to high fat and sugared foods
Be as lean as possible
Be physically active every day
Eat foods of mostly plant origin
Limit intake of red meat
Limit alcohol consumption
Limit salt intake

Question 25

Food and drink regulary consumes

Answer 25

Diet

Question 26

Restriction of food and drink to lose weight

Answer 26

More common definition of diet

Question 27

Examples of diets

Answer 27

``` Zone diet Atkins diet South beach Weight watchers Spectrum ```

Question 28

Vegetarianism

Answer 28

vegan, lacto-vegetarian, ovovegetarian, lacto-ovo-vegetarian, pollotarian, pescatarian, fruitarian

Question 29

Plant sources of protein

Answer 29

``` Beans nuts seeds tofu soy products eggs dairy produts meat substiutes ```

Question 30

Vitamin B12

Answer 30

Supplied in animal protein

Question 31

True vegans

Answer 31

Do not consume any animal products (B12 deficient)

Question 32

B12 deficiency

Answer 32

Causes anemia, fatigue, anorexia, tingling in extremities, depression, confusion, poor memory, and sores in mouth and on tongue

Question 33

paleo diet

Answer 33

``` Consists only of foods eaten by hunter-gatherer ancestors Whole fruits and vegetables Lean meat Seafood Nuts, seeds ```

Question 34

Gluten

Answer 34

A mixture of two proteins present in grains that give dough gluey texture

Question 35

This causes celiac disease

Answer 35

Reaction to gluten in food

Question 36

Gluten-free diet

Answer 36

Avoid bread, cakes, pies, cereals, croutons, pasta, rice mixes, potato, and tortilla chips

Question 37

Associated with decreased incidence of heart disease, diabetes, and cancer

Answer 37

Mediterranean diet

Question 38

Mediterranean diet

Answer 38

Consists mainly of fish, sparingly red meat, legumes, fruits and vegetables, unrefined grains, olive oil, and wine Low in saturated fat and high in fiber

Question 39

Common bacteria that contaminates food

Answer 39

Campylobacter Salmonella Listeria E. coli

Question 40

When can symptons of food borne illness arise

Answer 40

30 minutes after eating or can take up to 3 weeks to manifest

Question 41

How many people in the united states become ill each year from food borne illnesses

Answer 41

33 million

Question 42

Four steps to follow to prevent bacteria contamination of food

Answer 42

Clean Separate Cook Chill

Question 43

Reheated food should be cooked to

Answer 43

165 degrees celcius or boiled

Question 44

You should keep your refridgerator under

Answer 44

41 degrees celcius