Nutrition and Health Promotion

Question 1

Which division provides the policy, guidance, and direction for nutrition and healthy eating in the USCG?

Answer 1

Heath Promotion Division

Question 2

Collaborative efforts between _______, _______, and CSs result in a responsible health promotion plan.

Answer 2

Regional Health Promotion Managers

Unit Health Promotion Coordinators

Question 3

Who is responsible for creating the national standard for nutrition, Dietary Guidelines for Americans?

Answer 3

Department of Health and Human Services (HHS)

United States Department of Agriculture (USDA)

Dietary Approaches to Stop Hypertension (DASH) Eating Plan

Question 4

The Dietary Guidelines are updated every________.

Answer 4

5 years

Question 5

How many basic messages does the dietary guidelines have?

Answer 5

10

Question 6

What are some diseases linked to poor diet and lack of excersise?

Answer 6

Cardiovascular disease
Type 2 diabetes
Hypertension
Osteoporosis
Oral Disease
Malnutrition
Certain Cancers

Question 7

The DASH Eating Plan makes it easier to consume less _____ and _____.

Answer 7

Salt and sodium

Question 8

DASH diet reduces the risk of heart failure by _____.

Answer 8

50%

Question 9

Wheat, corn, oats and other grains have very little _____ and are _______.

Answer 9

Fat

Cholesterol free

Question 10

Whole grains provide _______ and are an important source of _________.

Answer 10

Complex carbohydrates

Energy

Question 11

Vegetables are a good source of ____ and ____ vitamins.

Answer 11

A & C

Question 12

Vegetables are also a good source of:

Answer 12

Fiber
Folate
Minerals i.e. iron & magnesium

Question 13

Fruit and fruit juices provide a good source of_____.

Answer 13

A&C vitamins

Potassium

Question 14

Fruit skins contain what?

Answer 14

Fiber

Question 15

Only juices containing what percentage of fruit juices can count as a serving of fruit?

Answer 15

100%

Question 16

What dairy products are the best dietary sources of calcium?

Answer 16

Milk
Yogurt
Cheese

Question 17

True or false

Low fat and fat free dairy products have less calcium that whole fat.

Answer 17

False, they are roughly the same

Question 18

Meat, poultry, and fish supply______.

Answer 18

B vitamins
Iron
Zinc

Question 19

One ounce of any protein provides how many grams of protein?

Answer 19

7

Question 20

What should you ensure on Nutrition Fact lables?

Answer 20

Low in saturated fats, trans-fats, and sodium

Question 21

Consume less than _____% of calories from saturated fats and consume less than _____mg/day of cholesterol, and keep trans fats as low as possilble.

Answer 21

1o

300

Question 22

Total fat intake should be no more than______.

Answer 22

20-35%

Question 23

What is necessary to build and repair body tissue?

Answer 23

Protein

Question 24

Protein should comprise of ___٪ of total caloric intake or ____gram of protein per pound of body weight.

Answer 24

15%

1/2

Question 25

How many calories are in a gram of protein?

Answer 25

4

Question 26

What is the main source of fuel or energy for the body?

Answer 26

Carbohydrates

Question 27

Carbohydrates should comprise of ______٪ of an individual's total caloric intake.

Answer 27

55-60

Question 28

How many calories are in a gram of carbohydrates?

Answer 28

4

Question 29

Complex carbs are composed of chains of smaller carb molecules called what?

Answer 29

Simple sugars

Question 30

Complex carbs are digested more slowly so therefore_______.

Answer 30

Provide the body with energy for a longer period of time

Question 31

Simple carbohydrates are sugars such as:

Answer 31

Glucose Sucrose (table sugar) Fructose

Question 32

Simple carbs are absorbed into to bloodstream very rapidly so they provide_____.

Answer 32

A quick source of energy

Question 33

Simple carb sources include:

Answer 33

``` Table sugar Honey Jams Jellies Candy Skinless fruit ```

Question 34

Excess _______ in the diet can lead to fatty deposits along the walls of vital arteries.

Answer 34

Saturated fat

Question 35

Trans fats may be found in:

Answer 35

``` Margarine Doughnuts Crackers Fried foods Baked goods ```

Question 36

Trans fats increases the risk of heart disease by raising________.

Answer 36

Low density lipoprotein (LDL) / bad cholesterol

Question 37

Which fats help reduce the risk of heart disease when substituted for saturated fats in diets?

Answer 37

Poly and mono unsaturated fats

Question 38

Polyunsaturated fats include:

Answer 38

Safflower oil Corn oil Sunflower oil Soybean oil

Question 39

Monounsaturated fats include:

Answer 39

Peanut oil Canola oil Olive oil

Question 40

_________ is a fat like substance produced by the body and also found in foods of animal origin.

Answer 40

Cholesterol

Question 41

What are the two types of cholesterol?

Answer 41

Low density lipoprotein (LDL) | High density lipoprotein (HDL)

Question 42

How do you lower LDL (bad cholesterol)?

Answer 42

Need to decrease the amount of saturated and trans fats and decrease the dietary intake of cholesterol

Question 43

What is the recommended level of LDL?

Answer 43

<130 mg/dl | Less than 100 mg/dl is optimal

Question 44

What is the recommended level of HDL (good cholesterol)?

Answer 44

40 mg/dl or higher for men 50 mg/dl or higher for women

Question 45

Diets rich in fiber have been known to decrease the risk of which disease?

Answer 45

Coronary heart disease

Question 46

What is not an actual nutrient but performs vital functions?

Answer 46

Fiber

Question 47

What two types of fiber are there?

Answer 47

Soluble and insoluble

Question 48

Soluble fibers dissolve in ______ and include ____ and _____.

Answer 48

Water Pectins Gums

Question 49

Soluble fibers include:

Answer 49

``` Apples Bananas Dried beans Peas Oatmeal ```

Question 50

Soluble fibers may help in what?

Answer 50

Lower blood cholesterol levels

Question 51

Insoluble fibers do not dissolve in water and include what?

Answer 51

Cellulose | Lignin

Question 52

Source of insoluble fiber are:

Answer 52

Wheat bran Whole wheat flour Fibrious material in fruits and veggies

Question 53

Insoluble fiber aids in ________.

Answer 53

Digestion and prevent constipation

Question 54

What are the two different types of nutrients?

Answer 54

Macronutrients and micronutrients

Question 55

What are the two classifications of vitamins?

Answer 55

Water soluble Fat soluble

Question 56

Water soluble vitamins dissolve in water and thus?

Answer 56

Cannot be stored by the body

Question 57

Which vitamins are water soluble?

Answer 57

B & C

Question 58

Fat soluble vitamins must be transported throughout the body via?

Answer 58

Fat and can be stored in body fat

Question 59

Which vitamins are fat soluble?

Answer 59

A, D, E, & K

Question 60

What amount of calorie reduction is needed to maintain weight?

Answer 60

50 - 100

Question 61

What amount of calorie reduction is needed to maintain weight?

Answer 61

50 - 100

Question 62

What amount of calorie reduction is needed to lose weight?

Answer 62

500 or more

Question 63

How many minutes of moderate to vigorous activity per day is needed to maintain weight?

Answer 63

60

Question 64

How many minutes of moderate to vigorous activity per day is needed to loose weight?

Answer 64

60 - 90