Chapter 11 Flashcards Preview

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Flashcards in Chapter 11 Deck (44):
1

Standard American diet

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

2

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

3 weeks

3

Forces you to eat more

Portion distortion

4

Dietary guidlines

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

5

Who has approved the unified dietary guidlines

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

6

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

A and C

7

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

Cruciferous (broccoli, cauliflower, brussels sprouts)

8

Why is canned fruit and vegetables the least desirable choice

Due to heat destruction of B vitamins

9

Best fruit and vegetable choices

Ride off the vine
Frozen - individual pieces are frozen; not one block of ice

10

These people require fewer calories

Children and sedentary people

11

Energy balance

Calories consumed are adequate for maintaince or growth

12

Energy imbalance

Excess calories consumed = weight gain
Less calories consumed = weight loss

13

Energy needs

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

14

How much energy is spent just to stay alive

two thirds

15

Energy for physical activity

one third

16

Second major cause of death

Obesity

17

Obesity

Caused by portion distortion and more sedentary lives

18

What does obesity cause

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

19

Expending 3500 more calories then consuming results in

A loss of 1 pound of body weight

20

Recommended exercise

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

21

Aerobic activity

Speeds up the heart rate and breathing
Keeps circulatory system strong

22

Strength training

Lifting weights helps maintain bone strength
Prevents osteoporosis

23

Stretching

Increases flexibility

24

Decreasing the risk of cancer

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

25

Food and drink regulary consumes

Diet

26

Restriction of food and drink to lose weight

More common definition of diet

27

Examples of diets

Zone diet
Atkins diet
South beach
Weight watchers
Spectrum

28

Vegetarianism

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

29

Plant sources of protein

Beans
nuts
seeds
tofu
soy products
eggs
dairy produts
meat substiutes

30

Vitamin B12

Supplied in animal protein

31

True vegans

Do not consume any animal products (B12 deficient)

32

B12 deficiency

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

33

paleo diet

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

34

Gluten

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

35

This causes celiac disease

Reaction to gluten in food

36

Gluten-free diet

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

37

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

Mediterranean diet

38

Mediterranean diet

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

39

Common bacteria that contaminates food

Campylobacter
Salmonella
Listeria
E. coli

40

When can symptons of food borne illness arise

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

41

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

33 million

42

Four steps to follow to prevent bacteria contamination of food

Clean
Separate
Cook
Chill

43

Reheated food should be cooked to

165 degrees celcius or boiled

44

You should keep your refridgerator under

41 degrees celcius