ch 7 & 8

_____________ nutrients cannot be synthesized by the human body, but are required for optimal functioning. Therefore, they must be obtained from food. Omega-3 fatty acids are prime examples.

Essential

People who suffer from obesity are at risk for all EXCEPT which of the following? decreased wound healing decreased risk of asthma higher risk of colon cancer increased risk of heart disease

decreased risk of asthma

In a 2012 weight study of nearly 3,000 college students, one-quarter to one-half of all the college students surveyed were overweight or obese, increasing the risk for heart disease, stroke, and what other disease?

diabetes

Skipping meals, going on diet after diet, and bingeing on junk food are all forms of __________.

disordered eating

Spinach, kale, and broccoli are good sources of _____________ and can help you achieve the 400 mcg per day the USDA recommends.

folate

Obese pregnant women have a higher risk of all EXCEPT which of the following? birth complications death of mother low-birth-weight baby birth defects

low-birth-weight baby

Fat accumulation around the waist (a 40-inch waistline or higher for a man or a 35-inch waistline or higher for a woman) increases the risk for developing __________.

metabolic syndrome

You consume macronutrients (water, proteins, carbohydrates, and fats) in large quantities as opposed to __________________ (vitamins and minerals), which you consume in small quantities.

micronutrients

Which of the following micronutrients are responsible for assisting with nerve impulse, muscular contractions, enzyme function, and water balance?

minerals

One serving of cooked whole-wheat pasta or brown rice is half a cup, or about the size of

half a baseball

Recent research shows that people who interrupt sedentary time with movement "breaks" have __________.

narrower waistlines and a lower risk of cardiovascular disease

In order to lose weight, a person must aim for a

negative calorie balance

Eating disorder not otherwise specified (EDNOS) is less recognized than other eating disorders because sufferers

often do not meet the highly-defined criteria for the diagnosis

The healthiest choice for sautéing a chicken breast for a healthy dinner is

olive oil

Nearly __________ of Americans' total calories come from pizza, chips, cookies, donuts, desserts, French fries, candy bars, sugary drinks, beer, wine, and other alcoholic beverages.

one-half

Powerful appetite stimulants produced in the body are

leptin and ghrelin

The 2015-2020 Dietary Guidelines for Americans recommends that daily sodium intake be restricted to

less than 2300 mg

The "pre-programmed" weight that your body returns to easily when you gain or lose a few pounds is best known as your

set point

Good eating habits include

sitting down to a relaxed meal and consuming fresh fruits and vegetables every day

A range of 1500-2300 mg a day is what the USDA recommends for ___________ consumption, but unfortunately students exceed this amount by over 1000 mg on average, per day.

sodium

By law, every food package must

supply nutritional information in a standardized panel

What is a calorie?

the measure of the amount of chemical energy that foods provide

_________________ can develop very quickly when exercising in hot/humid weather conditions.

Dehydration

eating disorder did Dr. Bunnell identify as having the highest mortality rate of all psychological disorders?

EDNOS

___________________________ are simple sugars; simple sugars can be found in dairy food, fruits, and vegetables, but also in sweetened treats and drinks.

Glucose and fructose

age

People continue to eat the same amounts and types of foods that they always have, but their bodies no longer require the same amount of energy.

Socioeconomic status

People with lower incomes can sometimes struggle to afford healthful food, such as fresh produce and, therefore, consume cheaper food options that are high in energy, but lower in nutritional value.

________________is a very important mineral for the body, but on average students need to consume about 2000 mg more to meet the 4700 mg per day USDA recommendation.

Potassium

The best source of energy before and during exercise is

carbohydrates

describe the effects of overweight and obesity on health

-Digestive system cancers and a higher rate of arthritis are health consequences of overweight and obesity. -Overweight and obesity are associated with type 2 diabetes.

On average, active adults need approximately how many calories of food energy per day?

2,000 to 2,500

A man with a BMI of 31 could be considered __________.

obese

__________ cancer is has been linked to high BMI.

stomach

Typically, proteins from plant sources are

incomplete

Approximately what percent of your body weight is water?

50 to 60 percent

determine the correct concerning dietary fiber.

-Increasing the amount of fiber in your diet can aid in achieving and maintaining a healthy weight. -Consuming a high-fiber diet most likely promotes the health of the digestive system. It is important to remember that the best way to increase your intake of dietary fiber is to increase consumption of foods rich in dietary fibers rather than choosing a supplement. If you choose to increase your fiber intake, you should do so gradually and let the colon's flora get use to the change in order to prevent inconveniences like bloating, diarrhea, and cramping.

regarding sodium and fat consumption

-Most of the extra sodium consumed by Americans comes from food from grocery stores. -To have a more healthful diet, cooking with canola or olive oil instead of butter is a good choice. -Cold cuts, cured meats, and soups are "troublemaker" foods for high sodium intake. -The vast majority of college freshmen are eating high-fat fast foods three or more times a week.

Because rapid weight loss stimulates too much hunger, slows the metabolism, and can lead to lean tissue losses, losing __________ pounds per week should be considered a weight loss success.

1/2 - 1 lb

Jane would like to reduce her BMI by losing 15 pounds. She is five feet five inches tall and active. What amount of time would be reasonable for this weight-loss goal?

8-15 weeks--using a combination of diet and exercise, losing 1 to 2 pounds per week is reasonable

what is the most dangerous eating disorder?

EDNOS

Hormonal conditions

For example, thyroid dysfunction can lead to weight gain.

Manny likes the way he looks. He is comfortable with his weight and his appearance. This is known as __________.

body ownership

_____________ are also called "body builders" due to their functions within the body; _________________ are the building blocks of proteins.

Proteins & amino acids

Environmental factors

Safe and accessible exercise opportunities are critical for reaching and maintaining a healthy weight. Many people do not have access to walking trails, work-out facilities, etc.

_______________________ are solid at room temperature and typically originated from animal sources like meat and dairy.

Saturated fats

genetics

There are specific traits that run in families, and, in some cases, these traits can influence weight and body composition.

sex

This factor is determined at conception and defines when in the life cycle individuals are prone to weight gain and where they carry that extra weight on their bodies.

All except which of the following can contribute to a person's negative body image? a mother that mentions diets to a child often the media's perception of the "perfect body" a friend who tells you, "You look good in your new outfit!" coaches who say that you won't make the team at your weight

a friend who tells you, "You look good in your new outfit!"

Compounds in foods that help protect the body against the damaging effects of oxygen derivatives, called free radicals, are

antioxidants

People who are able to successfully maintain their weight over time tend to __________.

average an hour of physical activity each day

In order to successfully change behaviors and reduce body weight, which of the following should you consider?

barriers to change beliefs and attitudes specific goals

An example of a good source of insoluble fiber is

bran

An eating disorder characterized by frequent bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is called __________.

bulimia nervosa

According to USDA recommendations for daily ____________ consumption (1000 mg) students make the grade. Good sources include milk, cheese, and dark leafy greens.

calcium

Forty-five to sixty-five percent of calories is what the USDA recommends for ___________________ daily consumption. This macronutrient should supply most of your energy requirements as well as fiber for proper bowel function and other health benefits.

carbohydrate

Most diets are ineffective, and most people's attempts at weight loss will fail over the long run unless they __________.

change their eating habits permanently and make sustained exercise part of their daily lives

Most students consume an acceptable amount of _______________in their diets by keeping it under 300 mg a day.

cholesterol

Isocaloric balance, also called energy balance, refers to which of the following?

consuming and expending the same number of calories to maintain a specific weight

In order to lose weight, energy expenditure must exceed energy intake. Negative energy balance occurs when the body is using more energy than it is taking in. BMR, or basal metabolic rate, is the main component of energy expenditure. This is the number of calories burned that is needed for basic bodily functions, like pumping blood through veins, enzyme production, cell turnover, and breathing, but does not include digestion. A BMR for an average, healthy adult is between 1200 kcal and 1800 kcal per day. In order to lose 1 lb of weight, a negative balance of 3500 kcal must occur. Arthur is a 20-year-old student who gained 12 lb since becoming a college student 2 years ago; for the past 6 months, his weight has stabilized. Now he is interested in losing those 12 lb in 2 months. Arthur consumes 3000 kcal per day. In order to lose 12 lb in 8 weeks, Arthur will need to:

eat 2750 kcal per day and exercise enough to burn 500 kcal per day

Successful weight maintainers are most likely to do which of the following?

eat breakfast every day

One particular lifestyle factor that can influence body weight is __________.

education

Nutrients necessary for normal body functioning that must be obtained from food are considered __________.

essential

Our bodies can manufacture only 11 of the 20 kinds of amino acids. Nutritionists call the other 9, which we must consume in food, the

essential amino acids

The continuum of body perception is __________.

ever changing through a person's life

Your muscles can store about 90 minutes' worth of glycogen, and additional storage in your liver can fuel a few more minutes of exercise. After that, your body uses its own __________ to fuel activity.

fat

Vitamins A, D, E, and K are _______________; they do not readily dissolve in water. If they are excessively consumed, they are stored in the body and may accumulate in toxic levels.

fat soluble

Which macronutrient provides the most energy per gram and assists with the absorption of vitamins like A, D, E, and K?

fats

The six essential nutrient groups are water, minerals, protein, carbohydrates, vitamins, and

fats and oils

Found in fruit, vegetables, bran, nuts, seeds, and more, __________ is an important nutrient that students do not consume enough of. Consuming about 31 g (38 g for college-aged men and 25 g for college-aged women) a day can help reduce risk of disease and obesity.

fiber

Dietary fiber can be found only in ___________ foods. Among other roles, it assists in moving food through the digestive system, delays absorption of certain nutrients, and absorbs water and, thus, softens the stool.

plant

High-density lipoproteins (HDLs)

protect against cardiovascular disease, stroke, and heart attack

Most students consume an appropriate amount of ____________. Most students consume an appropriate amount of protein. The USDA recommends 10-35 % of calories come from this macronutrient, which is found in meat, milk, soy, and many other foods.. The USDA recommends 10-35% of calories come from this macronutrient, which is found in meat, milk, soy, and many other foods.

protein

The glycemic index is a tool to measure the rate at which foods

raise blood glucose levels

The basal metabolic rate plus the energy expended in digesting food is known as what?

resting metabolic rate

Weight loss plans that specify strict rules on calorie consumption, types of food, and eating patterns are called __________.

rigid diets

recovery rate for EDNOS sufferers is 50 to 60 percent, but that it requires

time

Healthy eating habits include keeping consumption of _______________. Healthy eating habits include keeping consumption of total fat within 25-35 % of calories, while increasing heart-healthy oils and decreasing saturated fats. within 25-35% of calories, while increasing heart-healthy oils and decreasing saturated fats.

total fat

Trevor has gained 11 pounds; his doctor has warned him that this doubles his risk of

type 2 diabetes

People with excess body fat have higher levels of several serious chronic diseases, including __________.

type 2 diabetes and pancreatic cancer

An organic compound found in food that we need in tiny amounts to promote growth and maintain life and health is known as

vitamin

Water-soluble vitamins that dissolve easily in water and can be absorbed directly into the bloodstream include __________.

vitamin C and the B vitamins

Which vitamins should we consume regularly because of the fact that they do not accumulate well in our bodies?

water-soluble vitamins like B and C

This prejudice against overweight and obese people is widespread in society and often starts with parents and teachers of overweight youngsters.

weight stigma

he individuals most affected by EDNOS are

women

Weight cycling is best described as which of the following?

yo-yo dieting, which is a pattern of weight loss and weight gain as a result of diets that are difficult to maintain