Exam 4 part 2 Flashcards Preview

2017 Health and nutrition > Exam 4 part 2 > Flashcards

Flashcards in Exam 4 part 2 Deck (75)
Loading flashcards...
1

Ways to reduce consumption include:

 Storing tempting foods in less convenient locations
 Store foods to eat more of in accessible locations
 Don’t leave serving dished on the table

2

How to eat less when eating with others

 Order in small quantities
 Decide how much to eat ahead of time

3

You should do what if you know you'll be distracted while eating?

Pre-portion amount if you know you will be distracted

4

If you know discussion will linger at a restaurant you should:

get food wrapped up

5

______ effort to reduce consumption: Eliminate cookie jar, replace with fruit bowl

Salience

6

_____ effort to reduce consumption:
*Avoid multiple bowls of same food at party

*Increase variety of foods you need to eat more of

Variety

7

_____ increases the amount you eat because it is easier to see and find excess foods

stockpiling

8

strategies for reducing consumption with stockpiling include

 Reduce visibility of stockpiled foods

 Stockpile nutrient dense foods

9

Containers for food strategies

 Use smaller bowls and plated
 Use glasses that are tall and narrow

10

Describe effect: Dietary cholesterol

Increases total blood cholesterol and LDL in most individuals

11

Describe effect: Saturated fats

Increases total cholesterol and LDL in all individuals

12

Describe effect: Unsaturated fats (includes polyunsaturated and mono)

Decreases total cholesterol and LDL

13

Describe effect: Trans fats

As harmful as saturated fats
• Increases total cholesterol and LDL in all individuals

14

Describe effects:
Excess simple carbohydrate intake

 Decreases HDL and increases triglycerides

15

Cholesterol
 Desirable

Desirable = less than 200 mg/dl

16

Cholesterol
Borderline high

Borderline high = 200-239 mg/dl

17

Cholesterol
High

High = 240 mg/dl and above

18

LDL cholesterol:
Optimal

Optimal = less than 100 mg/dl

19

LDL cholesterol :Near optimal

100-129 mg/dl

20

LDL cholesterol: Borderline high

130-159 mg/dl

21

LDL cholesterol: High

160mg/dl and above

22

HDL cholesterol: Desirable

Desirable = greater than 40 mg/dl

23

HDL cholesterol: High

High = 60 mg/dl or greater

24

Total cholesterol : HDL ratio:
Desirable and increased risk

Desirable = 3 : 1
• Increased risk = 5 : 1

25

TLC=

Therapeutic Lifestyle Changes

26

TLC vs Dietary guidelines: Saturated fats

TLC: <7% of total calories
DG: <10% of total calories

27

Polyunsaturated fat
• Up to __% of total calories

10%

28

Trans fats should be as ____ as possible

low

29

Total fat should be __-__%

25-35%

30

Carbs should be __-__% of total calories

50-60%