Personal Health: Chapter 2. Choose a Healthy Diet

Which of these oils are saturated fats?

-Palm oil -Coconut oil

True or false: the FDA must review dietary supplements before they are marketed.

False

Nutrition is the science of _____ and how the body uses it in health and disease.

Food

Children of obese parents have a _____ chance of becoming obese themselves than children of parents who are not obese.

Greater

Eating disorders are one of the key health issues facing _____.

Young women

Concerns over dietary supplements exist because

-Advertising may not be truthful -The government does not evaluate the supplements before they are released

Which of the following are the two main eating disorders?

-Bulimia nervosa -Anorexia nervosa

People who are obese have an increased risk for which of the following?

-Cardiovascular disease -Stroke -Cancer

According to the U.S. Department of Health and Human Services, what are the guidelines that help ensure food safety?

-Cook foods to a safe temperature to kill microorganisms -Clean hands, food contact services, and fruits and vegetables -Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods

The Healthy Eating Plate developed by Harvard's Dept. of Nutrition advocates which of the following recommendations?

-Eat more vegetables and fruits -Limit red meat -Eat poultry, fish and legumes

The primary causes of obesity are _____.

-Exercising too little -Eating too much

Identify the nutrient classes.

-Fats -Vitamins -Minerals -Carbohydrates

Match the categories of body composition measurements with their descriptions.

-Field-based: Involves the use of various instruments to measure bioelectric impedance -Lab-based: Involves the use of dual-energy X-ray absorpitiometry (DXA)

Eating disorders may begin with a preoccupation with _____.

-Food -Weight

Match the values of body mass index (BMI) with their effects on the relative risk of early death.

-From 25 to 30: The relative risk begins to increase slightly -Above 30: The relative risk increases more steeply and is cause for concern

Micronutrients occur naturally in many unprocessed foods such as

-Fruits -Whole grains -Vegetables

Which of the following components make up body composition?

-Lean body weight -Fat weight

To increase fiber in the diet, you should eat more _____.

-Lentils -Beans -Peas

The purpose of the Dietary Guidelines is to help Americans choose diets that

-Meet nutrient requirements -Reduce risk of chronic disease -Promote health

Use of alcohol should be avoided by which of the following?

-Pregnant women -Children -Individuals taking certain medications

Which of the following are considered macronutrients?

-Proteins -Fats -Carbohydrates

Which of the following are energy nutrients?

-Proteins -Fats -Carbohydrates

Clara, a 25-year-old, is underweight. According to the Mayo Clinic, what are the behavior-change strategies Clara should adopt to achieve and maintain a healthy weight?

-She should draw on support from others such as spouse, family, friends, and professionals -She should set a realistic goal using the energy balance principle -She should engage in regular exercise and be active throughout the day -She should explore healthy foods and dishes

Identify the key points from the 2015-2020 Dietary Guidelines for Americans.

-Support healthy eating patterns for all -Follow a healthy eating pattern -Limit calories from added sugars and saturated fats and reduce sodium

Which of the following are true statements about fats?

-They play a role in the maintenance and function of cell membranes -They assist in the absorption of fat-soluble vitamins

Good sources of insoluble fiber include which of the following?

-Vegetables -Wheat bran -Whole grains

Which of the following are micronutrients?

-Vitamins -Minerals

Which of the following are regulatory nutrients?

-Vitamins -Water -Minerals

Which of these are indicators of an individual's hydration status?

-Weight -Thirst

What is the amount of heat needed to raise 1 kg of water by 1 degree Celsius?

1 Calorie

The average caloric content of a fast-food "value-pack" meal consisting of a small drink, burger, and small fries is

1,000 cal

How many 8-ounce glasses of water should men consume a day?

12-13

A gram of carbohydrates provides approximately _____ Cal.

4

The amount of fat necessary for normal physiological functioning is about

4%

If a serving size is three cookies, how many servings would be in a box of 24 cookies?

8

Women should consume about _____ 8-ounce glasses of water and beverages a day.

9

Which of these is a substance found in food that is used by the body to support normal growth, maintenance, and repair?

A nutrient

Which of the following is the symbol that reflects the USDA 2011 healthy eating guidelines for Americans?

A plate setting

In relation to fat distribution, research has shown that _____ fat may be more dangerous for long-term health than other fat locations.

Abdominal

The ratio of weight to height that is widely used as a measure of healthy weight is called _____.

BMI

When energy intake equals energy expenditure, it is called energy _____.

Balance

If a person consumes only 100 Cal more than needed every day for a year, this will amount to 36,500 surplus Cal that will _____.

Be stored as adipose tissue

An eating disorder in which a person ingests an abnormally large amount of food within a set period and then purges via vomiting or laxatives is called

Bulimia

Protein has the same 4 calories per gram as which of the following nutrients.

Carbohydrate

In 1994, the U.S. Department of Agriculture (USDA) bolstered its role in providing nutrition information and advice to Americans by creating the _____.

Center for Nutrition Policy and Promotion

What is the name of the latest consumer guide introduced in 2011 from the USDA to help Americans make better food choices?

ChooseMyPlate

Insoluble fiber reduces the risk of

Colorectal cancer

Bread, rice, pasta, cereals, and vegetables are all examples of

Complex carbohydrates

The best indicator of healthy weight is body _____.

Composition

Which of the following is not a good source of protein?

Corn

A subtle energy imbalance that results in a slow weight gain that continues over several years is called _____ obesity.

Creeping

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

Body composition is typically expressed as percent body _____ and used to recommend a healthy weight range.

Fat

Organic compounds that provide the most concentrated source of calories in the diet are called_____.

Fats

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

According to the National Weight Control Registry, long-term maintenance of weight loss is defined as _____.

Intentionally losing at least 10 percent of body weight and keeping it off for at least one year

A woman with 18% body fat is considered to be _____.

Lean

Unsaturated fats are _____ at room temperature.

Liquid

Cholesterol is produced in the body by the _____.

Liver

Which of the following statements explains the relationship between micronutrients and energy?

Micronutrients aid in the proper use of the energy nutrients

Which of the following carbohydrates should be selected for the best nutritional value?

Milk and banana

A man with 18% body fat is considered to be

Moderate

When people consume fewer calories than they expend, they will incur a _____ energy balance and lose weight

Negative

One of the best sources of soluble fiber is

Oats

The storage of excessive amounts of fat that increases a person's risk for multiple chronic diseases is called _____.

Obesity

Which of the following is the condition in which energy intake is consistently higher than energy expenditure?

Positive energy balance

Which of the following is an organic compound made up of amino acids that serves as a structural component of body tissues?

Proteins

The main function of carbohydrates is to

Provide fuel for the cells

A nutrient is considered a macronutrient or micronutrient based on the _____ that should be consumed.

Quantity

Trans fats

Raise blood cholesterol

Food products added to the total diet that contain vitamins, minerals, herbs, botanicals, amino acids, metabolites, consituents, extracts, or combinations of these ingredients are called dietary_____.

Supplements

Which of the following is a recognized alternative to the USDA dietary guidelines?

The Healthy Eating Plate

Which of the following is not always true regarding food labels and "serving" size?

They are based on the Dietary Guidelines

Which of the following statements is not true regarding vitamins and minerals?

They are considered a macronutrient

Which of the following is a true statement about typical junk foods?

They have low nutrient density

The modeling industry has influenced eating behaviors by glamorizing _____ women.

Thin

Which of the following is not a function of fiber in the diet?

Tissue growth and repair

Vegetables oils chemically converted to a solid form are called

Trans fats

True or false: Insoluble fiber is fiber that adds bulk to your stool and is not absorbed into the body.

True

True or false: Micronutrients are found naturally in fruits, vegetables, and whole grains.

True

Which of the following vitamins is not considered to be an antioxidant?

Vitamin B1

An alternative to BMI for determining body composition for individuals who are overweight or obese is _____ circumference.

Waist

A simple way to decrease calories is to replace sweetened beverages with _____.

Water

The most essential nutrient is _____.

Water

Balancing energy intake with energy expenditure is fundamental for a body to maintain a healthy _____.

Weight

Identify a limitation of using body mass index (BMI).

While percent fat and BMI are highly correlated in the population, the relationship is not always true for every individual