Chap 7 WELL1000

Most researchers conclude that the best prevention of osteoporosis is protein. weight-bearing exercise. calcium from dairy products. vitamin supplements. cardiovascular exercise.

weight-bearing exercise.

In a massive research project aimed at identifying factors that made cancer many times more prevalent in some areas of China than in others, researchers followed 65,000 people in different Chinese geographical areas. They found that the wealthier people: (Choose all that apply) had a plant-based diet. were much more likely to develop cancer. were healthier. ate more meat and dairy products. were less likely to develop cancer.

were much more likely to develop cancer. ate more meat and dairy products

Place the following eating plans in order of how much they lower cholesterol (1=lowers cholesterol the most; 5=lowers cholesterol the least): USDA's ChooseMyPlate Whole Food, Plant-Based (WFPB) Flexitarian or Vegetarian Vegan Standard American Diet (SAD)

1 Whole Food, Plant-Based (WFPB) 2 Vegan 3 Flexitarian or Vegetarian 4 USDA's ChooseMyPlate 5 Standard American Died (SAD)

Rank the following plant-based eating plans in order of health impact (1=healthiest)

1 Whole Food, Plant Based (WFPB) 2 Vegan 3 Vegetarian 4 Plant-Strong

Which of the following functions as preventive medicine? Screenings such as mammograms, electrocardiograms, and colonoscopies A plant-based lifestyle Prescription drugs The United States' healthcare system None of these

A plant-based lifestyle

A study is conducted in which subjects are recruited and randomly assigned to a group that receives a calcium supplement or to another group which does not. Information is recorded as effects happen. What type of study is this? (Choose all that apply) An observational study A randomized, controlled trial A retrospective study A prospective study A study designed to answer a single, specific question

A randomized, controlled trial A prospective study A study designed to answer a single, specific question

Which type of carbohydrates are bad for you? (Choose all that apply) Added sugars Sugar in fruit Dietary fiber Carbohydrates in vegetables Processed foods

Added sugars Processed foods

According to Brendan Brazier, a vegan ultramarathoner and triathlete, what should you focus on when moving toward a plant-based nutritional plan? Giving up meat Giving up animal products Adding more fruits and vegetables to your current diet Eating only the most nutritious fruits and vegetables Counting your calories

Adding more fruits and vegetables to your current diet

In a study of 300 employees of a major U.S. insurance company, study participants placed on a vegan diet had which of the following results (when compared to their colleagues who didn't make the dietary changes)? Less anxiety Less depression Less fatigue All of these More productivity both at work and outside of work

All of These

According to Michael Pollan, which of the following is a food your great-grandmother would recognize? Fritos corn chips Apples Vegan "chicken" tenders Jiffy peanut butter Gluten-free pasta

Apples

What are two indicators of healthy body composition and predictors of future weight loss? (Choose two) Appropriate amount of physical activity Amount of protein consumed The number of fruits and vegetables consumed each day The number of calories consumed each day Amount of carbohydrates consumed

Appropriate amount of physical activity The number of fruits and vegetables consumed each day

Why is it significant that a plant-based diet may reduce inflammation? Because inflammation is uncomfortable Because inflammation can make your gums bleed Because inflammation has been identified as the culprit in most lifestyle diseases Inflammation is not significant. Because no other health benefits have been identified for plant-based diets

Because inflammation has been identified as the culprit in most lifestyle diseases

Why is the randomized, controlled trial the gold standard in 21st-century research? Because these studies tend to look back over a long period of time. Because these studies compensate for any possible confounding variables—factors that might confuse the result—by distributing them between the study group and the control group. Because these studies reveal correlations, but not causation. Because these studies gather data, but do not use an intervention. Becterm-6ause these studies examine information after the fact.

Because these studies compensate for any possible confounding variables—factors that might confuse the result—by distributing them between the study group and the control group.

Why do you think cancers, heart disease and diabetes are called "lifestyle diseases"? (Choose all that apply) Because they are most prevalent in affluent nations and communities Because they affect your lifestyle Because they are preventable with lifestyle choices, like a whole food, plant-based diet Because they are the side effect of a healthy lifestyle Because they are the result of a lifestyle that includes large amounts of meat and dairy

Because they are most prevalent in affluent nations and communities Because they are preventable with lifestyle choices, like a whole food, plant-based diet Because they are the result of a lifestyle that includes large amounts of meat and dairy

Which of the following are components of an enjoyable plant-based meal plan? (Choose all that apply) Decide that you're ready for a permanent lifestyle change. Aim for variety. Start with the ideal whole foods, plant-based diet. Set long-term and short-term SMARTER goals. Adjust your goals as you go.

Decide that you're ready for a permanent lifestyle change. Aim for variety. Set long-term and short-term SMARTER goals. Adjust your goals as you go.

True or False: One out of three people in the United States are overweight or obese.

False

True or False: Scientists understand plants' secondary metabolites and their synergistic effects.

False

True or False: The Center for Disease Control and Prevention predicts one in ten children born in 2000 will develop diabetes.

False

True or False: One out of three people in the United States are overweight or obese.

False; Two out of three

There are many reasons why someone might choose to consume a plant-based diet. These include religious beliefs (Spiritual Wellness), ethical convictions such as humane treatment of animals (Spiritual Wellness), environmental protection (Environmental Wellness), or health improvements (Physical Wellness). Which of these is the most-cited reason for choosing a vegan or vegetarian diet? Religious beliefs Ethical convictions Environmental protection Health improvements Spiritual wellness

Health improvements

Which of the following are key differences between a prospective study and an observational study? (Choose all that apply) In prospective studies, information is recorded as effects happen. From prospective studies, we can learn about correlations, but not causation. From observational studies, we can learn about correlations, but not causation. An observational study is an information-gathering exercise and often isn't designed to find the answer to a specific question posed in advance. A prospective study is an information-gathering exercise and often isn't designed to find the answer to a specific question posed in advance.

In prospective studies, information is recorded as effects happen. From observational studies, we can learn about correlations, but not causation. An observational study is an information-gathering exercise and often isn't designed to find the answer to a specific question posed in advance.

What are the most important reasons to choose local, organic food over food produced far away on factory farms? (Choose all that apply) Local food doesn't cause as much pollution on it's way to market. Local food has more nutrients since it's picked when it's ripe. Local, organic food usually looks more colorful, shiny and perfect. Organic animal products don't contain as many growth hormones or antibiotics. Organically grown produce may contain more nutrients since the soil is improved with complete amendments rather than incomplete, artificially produced fertilizers.

Local food doesn't cause as much pollution on it's way to market. Local food has more nutrients since it's picked when it's ripe. Organic animal products don't contain as many growth hormones or antibiotics. Organically grown produce may contain more nutrients since the soil is improved with complete amendments rather than incomplete, artificially produced fertilizers.

When moving toward a more plant-based lifestyle, why is logging your diet and activity a good place to start? (Choose all that apply) Logging helps you compare yourself with your friends. Logging will give you a clear picture of the number of fruits, vegetables, and whole grains you are currently eating—the staples of a plant-based diet—before you decide what changes you want to make. Logging your diet and activity is not a good place to start. Writing first, and eating and exercising afterward, will give you better control of your lifestyle. Logging is one of the most useful tools for making a positive dietary behavior change.

Logging will give you a clear picture of the number of fruits, vegetables, and whole grains you are currently eating—the staples of a plant-based diet—before you decide what changes you want to make. Writing first, and eating and exercising afterward, will give you better control of your lifestyle. Logging is one of the most useful tools for making a positive dietary behavior change.

What is the best lifestyle choice for you to adopt right now? One that you can maintain consistently A WFPB lifestyle A vegan lifestyle A vegetarian lifestyle A plant-strong lifestyle

One that you can maintain consistently

Multiple research studies show that a Whole Foods, Plant-Based diet can do the following: (Choose all that apply) Prevent type 2 diabetes Prevent most heart attacks Prevent most strokes Reverse the effects of smoking Reverse heart disease, even in severe cases

Prevent type 2 diabetes Prevent most heart attacks Prevent most strokes Reverse heart disease, even in severe cases

Trimethylamine-N-oxide (TMAO) is: (Choose all that apply) Produced by gut bacteria Produced from the consumption of plant protein A risk factor for heart attack and type 2 diabetes Related to chronic kidney disease Inhibited by probiotics

Produced by gut bacteria A risk factor for heart attack and type 2 diabetes Related to chronic kidney disease

What are some of the most common reasons Americans choose to follow a plant-based diet? (Choose all that apply) Religious beliefs Ethical convictions (such as humane treatment of animals) Societal norms (everyone else is doing it) Environmental protection Health improvements

Religious beliefs Ethical convictions (such as humane treatment of animals) Environmental protection Health improvements

Maria has been enjoying a whole food, plant-based lifestyle for many years. She gets a moderate amount of exercise and is healthy. How much water should she drink each day? She should drink at least 64 ounces. She should drink when she's thirsty. She should drink more water than someone with a standard American diet. She should drink at least 72 ounces. She should drink eight glasses of water.

She should drink when she's thirsty.

Which of the following are true about telomerase? (Choose all that apply) Telomerase is an enzyme that counteracts the shortening of telomeres during cell division. Telomerase shortens the telomeres at the ends of our chromosomes. Plant-based diets increase telomerase. Telomerase can be taken as a nutritional supplement. As of 2015, lifestyle changes, with the emphasis on low-fat, whole-food, plant-based nutrition, was the only intervention ever shown to increase telomerase in humans.

Telomerase is an enzyme that counteracts the shortening of telomeres during cell division. Plant-based diets increase telomerase. As of 2015, lifestyle changes, with the emphasis on low-fat, whole-food, plant-based nutrition, was the only intervention ever shown to increase telomerase in humans.

What is the healthiest way to consume fat? Choose the best answer. Hamburger Tree nuts Olive oil Avocado oil Whole milk

Tree Nuts

True or False: According to numerous studies, the effects of dairy product consumption range from no protection from osteoporosis to increased risk of bone fracture, cardiovascular disease, and some cancers.

True

True or False: Calcium is abundant in plant foods.

True

True or False: Decades ago, Indian researchers found they could turn on cancer growth in the livers of rats by adding casein (the protein found in cows' milk) to the rats' diets.

True

True or False: Increased fruit and vegetable intake leads to greater bone density.

True

True or False: More than one in three people in the United States are expected to suffer cardiac events.

True

True or False: Most lifestyle diseases (also known as chronic diseases or diseases of affluence) are preventable with lifestyle choices that include recommended amounts of physical activity and a full range of nutrient-rich plant foods.

True

True or False: Soy has long been found to be protective against type 2 diabetes and breast cancer.

True

True or False: The 2015-2020 Dietary Guidelines for Americans (ChooseMyPlate.gov) show an increase in the recommended consumption of fruits and vegetables, and also recommend limiting processed meats.

True

True or False: There is protein in every plant.

True

True or False: Water from food is more useful to your body than water you drink.

True

True or False: When you consume isolated supplements without the whole, natural food in which they originally resided, they may have only minimal effect, and can possibly cause harm.

True

True or False: You are more likely to encounter risks from the estrogen in meat, dairy, and eggs than from soy or any other plant.

True

What is the only nutrient that may be difficult to get from a fully whole-food, plant-based diet? Protein Calcium Vitamin B12 Antioxidants Vitamin D

Vitamin B12

How do we pay the difference between the price and the actual market costs for "cheap" government-subsidized food (like beef, dairy and processed foods)? We pay the difference through our taxes. We pay it to local, organic farmers. We don't pay for it; it really is that cheap to produce. We pay for "cheap" subsidized food through nonprofits. None of these

We pay the difference through our taxes

What finding do the studies in WWII Norway, post-WWII Japan, and 1970's Hawaii have in common? (Choose all that apply) When the consumption of animal products increases, people become less healthy. Wars have a beneficial effect on diet. Eating a plant-based diet results in better health and less chronic disease. Younger people are healthier than older people. Diets are improving around the world.

When the consumption of animal products increases, people become less healthy. Eating a plant-based diet results in better health and less chronic disease.

Your cousin tells you about an article he read that claims a high-protein, low-carbohydrate diet (like the Paleo diet) has many health benefits. Based on what you know about plant-based nutrition, you question the validity of this claim. What are some questions you can ask to help you both think critically about the article? (Choose all that apply) Who is reporting the information? Why are you so naive to believe everything you read? Who stands to benefit or profit from the information? How many likes does the article have on social media? How many people viewed the information?

Who is reporting the information? Who stands to benefit or profit from the information?

For maximum nutrition, it's a good idea to: (Choose all that apply) eat some raw foods. choose processed vegan foods. consume your plant foods first. use as many commercial substitutes as possible (ex. vegetarian "chicken"). keep logging your foods.

eat some raw foods consume your plant foods first. use as many commercial keep logging your foods.

In 2013, Kaiser-Permanente, the nation's largest HMO, published a special report for its physicians that: (Choose all that apply) recommends whole, plant-based foods recommends meat, dairy and eggs in limited amounts discourages meats, dairy products and eggs discourages refined and processed foods Recommends limiting consumption of fruit

recommends whole, plant-based foods discourages meats, dairy products and eggs discourages refined and processed foods