Nutrition Chapter 10, 11, 13 Test

reducing your risk

-consume a wide variety of foods, especially regarding fruits, vegetables, and fish -remove the outer leaves of leafy vegetables, such as lettuce and cabbage -thoroughly rinse and scrub fruits and vegetables; peel them, if appropriate- although some nutrients will e peeled away

Eating Disorder Prevention

-discourage restrictive dieting and meal skipping (fasting also discouraged) -provide information about normal changes that occur during puberty -encourage normal expression of disruptive emotions

vulnerable to iron deficiency

-female: menstrual losses -vegetarians and low-calorie dieters: low intake -distance runners: GI bleeding

Anorexia Nervosa symptoms

-hair loss -fainting/fatigue -lanugo -bruising -loss of heart tissue/decreased heart rate -little subcutaneous fat -loss of menstrual periods -low bone mass -muscle tears/stress fractures -low body temperature -low metabolic rate/cold intolerance

heatstroke symptoms

-hot, dry skin -fainting -internal temperature > 104 degrees F -nausea -confusion -irritability -poor coordination -seizures -coma

benefits of physical activity

-improvement of heart function -less injury -better sleep habits -body composition improvement -stress reduction -blood pressure reduction -blood cholesterol reduction -blood glucose regulation

sports drinks

-not necessary for events < 60 mins or weight loss < 6 pounds -important in events > 60 mins, especially in hot weather, to maintain blood volume

heat exhaustion symptoms

-profuse sweating -headache -dizziness -nausea/vomitting -muscle weakness -visual disturbances -flushing of the skin

Bulimia Nervosa symptoms

-swollen salivary glands -irritation of the esophagus -stomach ulcers

protein needs

0.8 to 1.7 grams per kilogram of body weight; easily met by diet, supplements not needed

achieving healthy body weight

Adopting and maintaining sensible eating habits, a physically active lifestyle, and realistic and positive attitudes and emotions while practicing creative ways to handle stress.

150 minutes/week 75 minutes/week

For substantial health benefits and to assist in preventing weight gain during adulthood, adults should do at least ___________ of moderate-intensity OR ____________ of vigorous-intensity aerobic physical activity

moderation; 2 to 3

In general, the studies involving caffeine are reinforcing the idea of __________,-the equivalent of about ______to______ 8 ounce cups of coffee per day

Delaney Clause

a clause to the 1958 Food Additives Amendment of the Pure Food and Drug Act in the United States that prevents the intentional (direct) addition to foods of a compound shown to cause cancer in laboratory animals or humans

female athlete triad

a condition characterized by disordered eating, lack of menstrual periods (amenorrhea), and osteoporosis

Generally Recognized As Safe (GRAS)

a list of food additives that in 1958 were considered safe for consumption. Manufacturers were allowed to continue to use these additives, without special clearance, when needed for food products. FDA bears responsibility for proving they are not safe, but can remove unsafe products from the list

irradiation

a process in which radiation energy is applied to foods, creating compounds within the food that destroy cell membranes, break down DNA, link proteins together, limit enzyme activity, and alter a variety of other proteins and cell functions of microorganisms that can lead to food spoilage. This process does not make the food roadioactive

pesticide

a substance used for destroying insects or other organisms harmful to cultivated plants or to animals

220 - age

calculating heart rate

heatstroke

caused by high blood flow to exercise muscle, which overloads body's cooling capacity

anemia

depressed hemoglobin level; check hemoglobin at beginning and mid training season

spores

dormant reproductive cells capable of turning into adult organisms without the help of another cell. Various bacteria and fungi from _______

1 1/2 to 2 1/2 cups

drink _________ of fluid 2-3 hours before exercise

Healthy People 2020 Objectives

focus on reducing the proportion of adults who engage in on leisure time physical activity and increasing the proportion of adults who meet the 2008 Physical Activity Guidelines for aerobic and muscle strengthening physical activity

2 1/2 to 3 cups

for every pound lost, drink _________ of water during or after exercise

hyponatremia

low blood sodium levels

electrolytes

maintain blood volume, enhance absorption of water and CHO, and stimulate thirst

disordered eating

mild and short-term changes in eating patterns that occur in relation to a stressful event, an illness, or a desire to modify one's diet for a variety of health and personal appearance reasons

to maintain weight loss 150 minutes/week

more than ___________ of moderate-intensity physical activity

endorphins

natural body tranquilizers that may be involved in the feeding response and function in pain reduction

endurance athletes

need 7 to 10 grams per kilogram of body weight of carbs (500-600 grams/day)

toxins

poisonous compounds produced by an organism that can cause disease

cognitive behavior therapy

psychological therapy in which the person's assumptions about dieting, body weight, and related issues are confronted. New ways of thinking are explored and then practiced by the person. In this way, an individual can learn new ways of to control disordered eating behaviors and related life stress

Rating of Perceived Exertion (RPE)

scale rates intensity of exercise on scale of 1 to 10

eating disorder

severe alterations in eating patterns linked to physiological changes. The alterations are associated with food restriction, binge eating, purging, and fluctuations in weight. They also involve a number of emotional and cognitive changes that affect the way a person perceives and experiences his or her body

foodborne illness

sickness caused by the ingestion of food containing harmful substances

bacteria

single-cell organisms found in the food we eat, the water we drink, and the air we breathe

3 to 8 cups per hour

sweating rates during exercise

pasteurizing

the process of heating products to kill pathogenic microorganisms and reduce the total number of bacteria

carbohydrate needs

to prevent fatigue and provide muscle and liver with adequate amounts of glycogen store

fat needs

up to 35% of calories; emphasize rich sources of monounsaturated _____

Phosphocreatine

when in use: all exercise initially, short term bursts of exercise thereafter activity: shotput, high jump, bench press

ATP

when in use: at all times activity: all types

Carbohydrate (aerobic)

when in use: exercise lasting 2 minutes to 3 hours or more; the higher the intensity, the greater the se activity: basketball, swimming, jogging, soccer, tennis

Fat (aerobic)

when in use: exercise lasting more than a few minutes; greater amounts are used at lower exercise intensities activity: long-distance running, long-distance cycling

Carbohydrate (anaerobic)

when in use: high-intensity exercise, especially lasting 30 seconds to 2 minutes activity: 200-yard sprint

Protein (aerobic)

when in use: low amount during all exercise; slightly more in endurance exercise, especially when carbohydrate fuel is depleted activity: long-distance running

viruses

widely dispersed in nature but unlike bacteria, ______ can reproduce only after invading body cells, such as those that line the intestines

physical fitness

ability to perform moderate to vigorous activity without undue fatigue

13 cups/day

adult men fluid needs

9 cups/day

adult women fluid needs

sustainable agriculture

agricultural system that provides a secure living for farm families; maintains the natural environment and resources; supports the rural community; and offers respect and fair treatment to all involved, from farm workers to consumers to the animals raised for food

binge-eating disorder

an eating disorder characterized by recurrent _______ ________ and feelings of loss of control over eating that have lasted at least 6 months. ______ episodes can be triggered by frustration, anger, depression, anxiety, permission to eat forbidden foods, and excessive hunger.

parasite

an organism that lives in or on another organism and derives nourishment from it

vitamin and mineral needs

athletes tend to get all needed because of higher-than-normal energy intake; diet rich in antioxidants, especially for aerobic athletes

infants and honey

Clostridium botulinum comes from incorrectly home-canned vegetables, meats, and fish; incorrectly canned commercial foods; herb-infused oils; bottled garlic; potatoes baked in foil and held at room temperature; and honey. Honey can contain botulism spores and should not be given to infants younger than 1 year of age

cooking and foodborne illness

Cooking is by far the most reliable way to destroy foodborne viruses and bacteria, such as Norovirus and toxic strains of E. Coli. FDA warns us not to consume homeade ice cream, eggnog, and mayonnaise if made with unpasteurized, raw eggs because of the risk of Salmonella.

food additives are regulated by...

FDA; example= color additives, such as tartazine, which makes food more appealing

cool down time; heat up temperature

Once a food is cooked, consume it right away, or cool it to 40 degrees F within 2 hours. Reheat leftovers to 165 degrees F.

dieting

Overall, the challenge facing many North Americans is achieving a healthy body weight without excessive_________.

society and eating disorders

People who are overly impressed by media messages, especially those with genetic, psychological, and environmental influences, may be more likely than others to develop eating disorders in an effort to close the gap between reality and the perceived ideal

organic foods

The term _______ refers to the way agricultural products are produced. Organic production relies on farming practices such as biological pest management, composting, manure applications, and crop rotation to maintain healthy soil, water, crops, and animals. Consumers may choose to eat _______ _____ to reduce their pesticide intake, to protect the environment, and to improve the nutritional quality of their diets, One concern raised about _______ _____ is that food safety may be jeopardized because animal manures used for fertilizers might cause more pathogen contamination of food.

danger zone

To proliferate, bacteria require nutrients, water, and warmth. Most grow best in _______ _____temperatures of 40 to 140 degrees F

pregnant women, cats, food

Toxoplasma gondii, which comes from raw or uncooked meat and unwashed fruits and vegetables, is spread to humans from animals, including cats; humans acquire the disease from ingesting contaminated meat or from fecal contamination from handling cat litter. This can be fatal to the fetus of pregnant women

Physician's advice

before starting an exercise program if any of the following pertain to you: -men over age 40 or women over age 50 who have been sedentary -obesity -cardiovascular disease (or family history) -diabetes (or family history) -hypertension -shortness of breath after mild exertion -arthritis

night-eating syndrome

eating a lot of food in the late evening and nocturnal awakenings with ingestion of food

trends increasing foodborne illness

eating raw or uncooked animal products; trying to increase shelf life of food products; some bacteria grow at refrigeration temperatures

USDA

enforces wholesomeness and quality standards for grains and produce, meat, poultry, milk, eggs, and egg products

FDA

ensures safety and wholesomeness of all foods in interstate commerce; regulates seafood; controls product labels