Exam 2 Flashcards
(79 cards)
1
Q
Building a healthy plate
A
- ) make half of your plate fruits and veggies
- ) 50% of your grains whole
- ) fat free milk/dairy
- ) vary protein
2
Q
why build a healthy plate?
A
- ) weight control-caloric density
- ) chronic disease-heart disease, diabetes, cancer, osteoporosis
- ) preferred energy source
- ) provide nutrient rich carbohydrates
3
Q
Vegetables
A
- raw
- cooked
- vegetable soup
- salads
- pasta/tomato sauce (also salsa)
- vegetable juices
4
Q
Fruit
A
- fresh
- fruit smoothie
- fruit in/on cereal, yogurt, oatmeal
- canned fruit
- dry fruit (high calorie, but keeps longer)
5
Q
whole grains
A
grain=bran (fiber), germ (essential fats and antioxidants), endosperm (energy)
6
Q
how to find a whole grain
A
- ingredient list (ordered by weight)
- fiber content
- lable
- enriched flour is not a whole grain
7
Q
Milk/Dairy
A
love fat or fat free is the best
8
Q
Protein
A
- Beans are good from protein and fiber
- fish protein is important
- keep meat and poultry small and lean
9
Q
cut back on:
A
SoFASS: Solid Fats, Added Sugars, and Sodium
10
Q
Solid Fats
A
Saturated and trans are bad
sat=cheese, ice cream, pizza, hot dogs, burgers
trans=chips, cookies, fatty crackers, shortening, margarine
*switch to liquid oils, snack on nuts and seeds rather than fried snacks
11
Q
Added Sugars
A
limit these! Sugar and Candy: 16% Cookies, cake, pies, frozen deserts: 24% Soda: 33% Fruit Drinks: 10% *drink water rather than sugary drinks
12
Q
Added Sugars and Soda???
A
15-16 tsps of sugar (1/4 cup) in a 20 ounce soda
13
Q
Sodium
A
high salt=higher blood pressure
95% of people exceed the upper limit
FAST FOOD is bad for this
*foods without labels (ex fruits and veggies) are low in sodium
14
Q
Body image
A
inner view of your outer self
how you picture or see yourself
what you believe about your physical appearance
15
Q
5 aspects of body image
A
- ) visual=see
- ) mental= think/thoughts
- ) emotional= feeling
- ) kinesthetic=movements (awkward, unsure movements)
- ) historical=environmental
16
Q
body image develops from:
A
family, peers, and society
we derive information from feedback we receive from others (compliments, teasing, role models)
as early as age 4!!!!!!!! kids express preference for thin physiques
17
Q
*****Body image inaccuracy
A
BODY IMAGE—–weak connection—–ACTUAL PHYSICAL ATTRACTIVENESS—–weak connection—–SELF ESTEEM——–strong connection—-BODY IMAGE
18
Q
Total self esteem
A
general SE + social SE + parent related SE + academic SE
19
Q
negative body image
A
related to negative self esteem, refrain from doing things they don’t do so well, minimize many qualities, vulnerable to unsafe/dramatic ways of changing their body
20
Q
extreme thinking
A
all or none thinking, judging good and bad
21
Q
rejecting positives
A
ignore evidence you are okay
22
Q
thinking in shoulds
A
unreasonable demands
23
Q
personalizing
A
feeling responsible for things beyond control
24
Q
jumping to conclusions
A
using a small fact as proof for a big idea
25
exaggerating
magnifying the importance of something
26
body image and sex
- females are more likely to be dissatisfied with their looks
- females are much more likely to diet
- males can have MUSCLE DYSMORPHIA-seeing themselves as smaller (less muscular) that they really are
27
Shifting looks of beauty
Went from well fed to skinny, many changes that depended on culture, what is beauty? changes
28
1630s
well fed
29
early colonial/pioneer days
strong, broad shoulders
30
1860s
fragile
31
1880s
hourglass craze, many curves
32
1920s
slim, hipless, flat-chested, more manish
33
1940s
manish, militaristic, angular
34
1950s
second hourglass craze, marilyn monroe
35
1960s
skinny, fragile, twiggy
36
1990s
athletic
37
2002
ultra thin
38
% of men that are dissatisfied with their looks
- 43%
- tripled amount in last 25 years
- muscle dysmorphia
39
what can we do to help our body image?
- eat when hungry
- be realistic about size
- exercise in a regular and enjoyable way
- focus on good physical and mental health
40
Fast Food
- upsizing (ex. supersize?)
- marketing
- 50%^ energy (50% more calories)
- $0.25^ price
- 50% profits
- what cost to health?
41
snacking
the average U.S. child has 3 snacks per day which makes up about 24% of daily calorie consumption
42
serving sizes
20 years ago a bagel was 140 calories and 3" diameter....now 350 and 5-6"
43
sugars
- corn syrup, high fructose corn syrup, sugar, brown sugar...
- low fat can mean high sugar if it has the same taste
- diet soda makes you want to eat more or drink more
- same with sodium
44
plate or container size?
- plate size has increased
- popcorn study-small containers ate less
- ice cream study
- container size seems to influence eating
45
nutrient deficient food
we eat more until the body gets the nutrients that it needs
46
grandparents
finnish study showed that grandparents who lived in time of famine had leaner grandchildren while grandparents who lived with abundant food had bigger grandchildren.
47
overweight
body weight that exceeds the norm based on height and frame size
- established in 1959
- new standards in 1983
- what is wrong with these charts? -muscle vs. fat
48
tools
- met life (height and weight chart)
- BMI
- body fat percentage
- hip to waist ratio
49
BMI
weight/height x 703
| *doesn't take into account muscle
50
body fat percentage
- calipers-skinfold measurements
- bioelectrical impendance
- underwater weighing
- DEXA
51
waist to hip ratio
the higher the ratio, the worse it is for your health--female low= .8 or below
52
obesity
- men > 25% body fat
- women > 35% body fat
- 1960s only 10% of people were obese
- 2000s 30% of people were obese
- 300,000 deaths per year are from obesity related conditions
53
contributors to obesity
primary is INACTIVITY and EXCESSIVE CALORIE CONSUMPTION
| -relying on technology, heredity, etc
54
endocrine influence
only 2% of the obese population is this a problem
55
upper body obesity
apple shaped, more dangerous-increases LDL
| -ANDROID-male patterned
56
lower body obesity
pear shaped
| -GYNOID
57
weight gain per year
after age 25, the average american gains 1 lb per year
58
fat
energy source at rest and during low intensity
-a well nourished person gets 90% resting energy from fat
-vital for normal body function
-males (12-15%)
-females (19-26%)
essential levels: males=4% females=10%
-brain is 2% of total body fat
59
fat cells
increase fat cell numbers in children
cellulite, cause dimples
-changing skin structure is not possible!
60
fasting/crash dieting
glycogen store is depleted
every gram of carbs=2.5 grams of water
-large/fast initial loss is water
-depleting current glycogen stores=5 lbs of weight loss
61
spot reduction
early research said yes, while subsequent research proves no
62
of meals per day
```
doesn't matter!
dependent on total calories
3500 calories = 1 lb of fat
people underestimate what they eat by 50%
overestimate exercise by 25%
```
63
gaining weight
calorie uptake, protein, and resistance training
64
atkins diet
high fat/protein
founder: Dr. Robert Atkins (1972)
- upside=quick visible results
- downside=vegetarians can't do this
- eat protein, not eating carbs
- thumbs DOWN, too much saturated fat
65
south beach diet
balancing fats and carbs
founder: Dr. Arthur Agatston (2003)
- upside=quick visible results
- downside=lots of rules
- eat lean protein, avoid highly processed grains
- thumbs DOWN, too many rules
66
weight watchers
founders: Jean Nidetch & Felice Markes (1964)
- upside= healthy, sensible, moderate eating
- downside=pep rally meetings, discipline
- eat anything, nothing is out of bounds
- thumbs UP, easy to stick to
67
Zone Diet
```
40/30/30
protein, fat, carbs
founder: Dr. Barry Sears (1995)
-upside= steady weight loss
-downside=protein intake is a bit high
-eat a lot of meat, fruits, veggies, no added fats
-thumbs DOWN, not nutritionally good
```
68
scarsdale medical diet
founder=Dr. Herman Tarnower
- upside=quick results
- downside=7-14 days of extreme calorie restriction
- eating lean protein, fruits, veggies
- thumbs DOWN, hard to follow, very restrictive calories, weight comes back
69
mediterranean diet
mimic the eating habits of mediterranean people
- upside=enjoy variety of food
- eat grains, fresh food, no red meat, no bad fats
- thumbs UP, it's okay, but bad for losing weight
70
ornish diet
founder=Dr. Dean Ornish
- upside=shown to reverse heart disease
- downside=hard to stick to, no fat
- eat fruits, veggies, no nonfat dairy, no meat, no alcohol
- NEUTRAL, hard to stick to, but good for you
71
supplements
most aren't FDA regulated
| choose well-known brands and research carefully
72
ginseng
Claim: boost energy and mood
research doesn't support these claims
not worth the money
73
gingko biloba
claim: sharpen memory, increase concentration
| placebo effect, not effective
74
garlic
decrease cholesterol and blood pressure
reduces cholesterol by 5%
-worth the money
75
glucosamine and chondrotin
relieve joint pain
worked in a small range (40 people) of people, but no for majority
possibly worth the money
76
st. johns wort
helps with mild depression
| didn't help, and it weakens other meds (ex. birth control)
77
echinacea
reduces and shortens common cold symptoms
no difference, maybe 1/2 a day
could be worth the money
78
creatine
increases strength and muscle mass
| it works 50/50
79
saw palmetto
ease symptoms for enlarged prostate
not effective, like a placebo
not worth the money
