Chapter 2 Choose a Healthy Diet
What are the U.S. Department of Health and Human Services guidelines that help ensure food safety?
-Clean hands, food contact surfaces, and fruits and vegetables -Separate raw, cooked, and ready-to-eat foods while shopping, preparing or storing food. -Cook foods to a safe temperature to kill microorganisms -Chill (refrigerate) perishable food promptly and defrost foods propertly
What is the amount of heat needed to raise 1 kg of water 1 degree Celsius?
1 Calorie
The BMI score indicating a healthy weight is __________________.
18.5-24.9
one gram of protein yields _________ calories
4
The amount of fat necessary for normal physiological functioning is about
4%
More than __________________% of those with eating disorders are female.
90
Nutrient
A substance found in food that is used by the body to support normal growth, maintenance, and repair.
What are the 6 nutrient classes?
Carbohydrates, fats, protein, vitamins, minerals and water
In 1994, the U.S. Department of Agriculture bolstered its role in providing nutrition information and advice Americans by creating the
Center for Nutrition Policy and Promotion.
A fatlike substance found throughout cells of the body is ____________________
Cholesterol
The cornerstone of U.S. federal nutrition policy and nutrition education is the
Dietary Guidelines for Americans
The relationship between energy input and energy output is known as
Energy Balance
The primary causes of obesity are
Exercising too little and eating too much.
_________________ are the most concentrated energy source, yielding about 9 Cal per gram.
Fats
Unsaturated fats are __________________ at room temperature.
Liquid
The science of food and how the body uses it in health and disease is called
Nutrition
The storage of excessive amounts of fat that increases a person's risk for multiple chronic diseases is called _____________
Obesity
Dual-energy X ray absorptiometry (DXA) measurements
Provide a percent fat value and measure total bone mass
Measurements provided by field-based methods
Provides only rough estimates of percent fat, which leads to high error rates
____________________ fats are found primarily in animal products, and ______________ fats come from plants.
Saturated; Unsaturated
What is the primary function of protein in the body?
Tissue growth and maintenance.
Loss of water from the body occurs primarily through which way?
Urination, perspiration, breathing
In relation to fat distribution, research has shown that ________________ fat may be more dangerous for long-term health than other fat locations.
abdominal
When energy intake equals energy expenditure, it is called energy _______________
balance
Trans fats raise___________
blood cholesterol
The partitioning of body weight into fat and lean components is called _________________.
body composition
The relative amounts of fat weight and lean weight that is reported as percent body fat is
body composition
What are the two main eating disorders?
bulimia nervosa, anorexia nervosa
Insoluble fiber reduces the risk of
colorectal cancer
What re energy nutrients?
fats, proteins, carbohydrates
A foodborne illness or disease is routinely referred to as ____________
food poisoning
A body weight at which you feel good and physically function at a high level of well-being is known as a(n) ______________ weight
healthy
What components make up body composition?
lean body weight fat weight
Carbohydrates, fats, proteins, and water are all considered
macronutrients
According to the Mayo Clinic, a behavior-change strategy for achieving a healthy weight is to _______________________.
make a commitment and be specific about what one is willing to do.
The purpose of the Dietary Guidelines is to help Americans choose diets that
meet nutrient requirements promote health reduce risk of chronic disease
Women should consume about _______ 8-ounce glasses of water and beverages a day
nine
What do fats do?
play a role in the maintenance and function of cell membranes. Assist in the absorption of fat-soluble vitamins.
The main function of carbohydrates is to __________________
provide fuel for the cells.
Typical junk foods are often referred to as having empty calories because sugar-laden snacks and desserts ____________________________-
provide many calories but offer negligible amounts of other nutrients.
Carbohydrates found in fruit, milk, pastries, and sweet sodas are called
simple sugars
Antioxidants
substance found in certain vitamins that helps protect the body cells from damage
Food products added to the total diet that contain vitamins, minerals, herbs, botanicals, amino acids, metabolites, constituents, extracts or combinations of these ingredients are called dietary
supplements
What are the regulatory nutrients?
vitamins, minerals and water
An individual with a high BMI should also measure her _________________ circumference
waist
Balancing energy intake with energy expenditure is fundamental for a body to maintain a healthy __________________
weight
Eating disorders may begin with a preoccupation with ________________
weight and food
