Health for Living Midterm 2 - University of Iowa

Omega-3 fatty acids can assist in what?

-Protecting against immune diseases -Lowering triglyceride -Improving arterial health

Why do men develop more muscle mass than women?

Women only produce 10% as much testosterone as men

What are benefits of warming up?

Reduced likelihood of injury and improved performance

What is the best way to add muscle mass?

Resistance and strength training

In 2010 Patient Protection and Affordable Care Act's new requirements regarding restaurant menu labels included what?

Restaurants with 20+ locations must provide calorie labeling on menus

What is a criterion that indicates that a person can be considered to have recovered from anorexia or bulimia?

Restoration to within 15% of recommended weight

Reducing the time spent in sedentary activities could mean less time...

Riding in cars and watching tv

Types of aerobic exercises that require sustained intensity with little variability in heart rate response include...

Running and rowing

People with eating disorders may refuse to seek treatment because to do so would challenge their...

Sense of control of their lives

What is included in the Nutrition Facts on food labels?

Servings provided, serving size, and total calories

What constitutes a SMART goal in the context of weight management?

Setting specific guidelines in order to achieve a specific goal

Although the size acceptance movement promotes and stands for many positive things, it...

Should not be taken to mean obesity isn't a serious health issue

These carbohydrates, which are composed of one or two units of sugar, are easily digestible.

Simple carbs

Power, balance, speed, coordination, and reaction time are components of this type of fitness...

Skill-related

Strategies for preventing overheating in extreme heat include...

Skin wetting and hyper hydration

Department of Health and Human services physical activities guidelines vs. American College of Sports Medicine guidelines

-150 min of moderate-intensity exercise each week and 75 min of vigorous-intesnity exercise vs. -Moderate intensity for at least 30 min on 5/+ days a week OR vigorous intensity for 20-25 min on 3/+ days a week

What are major characteristics or thought patterns that are associated with eating disorders?

-A belief that it is very important to be thin -Low self-esteem -A highly self-critical attitude

How much extra calories must you consume to gain one lb of muscle or fat?

-About 3000 calories -Muscle requires about 700-1000 above energy needs

For what group is Overeaters Anonymous generally best suited?

-Binge eaters -People with emotional issues related to weight

Statements regarding sexual orientation and risk of eating disorders are...

-Bisexual men are at a greater risk of developing an eating disorder than heterosexual men -Heterosexual men are less likely to develop an eating disorder than homo or heterosexual women are

What statements are correct about very-low-calorie diets (with a daily intake of 800 calories or less) for treating obesity?

-Can help lose 20% of body fat in 26 weeks -Should only be attempted under a doctor's supervision

What causes food poisoning known as food infection?

-Caused by disease causing organisms or pathogens -Leafy green vegetables are the top source of food infection -Usually caused by preparation, not food itself

People with bulimia nervosa typically...

-Consume large amounts of food in one sitting -Use inappropriate methods to remove calories

What are components of the female athlete triad?

-Disordered eating patterns accompanied by excessive exercise -Premature osteoporosis, or reduced bone density -Amenorrhea, cessation of menstruation

What is correct regarding females, males, and body image in adolescence?

-During puberty body fat of healthy girls increases from 12 to 25% -Unlike girls, sixth grade boys often want to gain weight, especially in the upper body region -By sixth grade, twice as many girls as boys considered themselves fat

What are cognitive benefits of exercise?

-Evidence shows aerobic exercises may help prevent cognitive disorders such as Alzheimers -Some studies suggest exercise might be beneficial to the brain -There is no conclusive evidence proving that short-term exercise improves cognitive functioning

In an episode of binge eating, a person with bulimia nervosa would be likely to...

-Feel a sense of lacking control -Feel that he or she can't stop eating -Consume a very large amount of food

The 2015-2020 Dietary Guidelines for Americans recommends what?

-Focus on variety, nutrition diversity, and amount -Limit calories from added sugars

What regarding surgical weight loss options are true?

-Gastric surgery should not be a first line approach to obesity -Typical weight loss after surgery is greater than weight loss with medication

What are effective ways a sedentary person who spends a lot of time indoors can make daily activities more active?

-Get up and manually change the TV channels -Walk around while checking phone

Scientist caution against using drugs or dietary supplements that allegedly enhance athletic performances because the drugs and supplements do not...

-Have a lot scientific information backing their claims

Fats in the diet do what?

-Help in the absorption of fat soluble vitamins -Add flavor and texture to food

Groups at a relatively high risk of developing disorders include

-Individuals who have recently experienced a major life transition, such as a loss of a job or romantic partner -People who come from families with a history of substance abuse, depression, or other disorders -Athletes who participate in sports that put an emphasis on thin body parts

What questions should consumers ask before using herbal and dietary supplements for weight loss?

-Is there data to support this product works? -What are the potential risks and side effects? -Do the proven benefits (if any) outweigh the risk and side effects

What is correct about the eight-week course called Student Bodies?

-It is designed to build self-esteem and a healthy body image -It is an online course

What is true regarding exercise programs that incorporate unstable surfaces?

-It is supposed to help build strength more efficiently -Training devices include balance boards, tilt disks, and trampolines

A risk of cosmetic surgery is that...

-It may not address the psychological issues that prompted the person to have the surgery

Key nutritional guidelines for Americans include...

-Limiting intake of saturated and trans fats -Reducing calorie intake

What are antioxidants?

-Phyto chemicals -Primarily in fruits and vegetables (brightly colored ones) and green tea

Fad diets typically label foods as "good" or "bad," and they often...

-Prescribe food that allegedly burns fat -Require the elimination of one of the basic food groups

What is typically performed in the second phase of treatment of an eating disorder?

-Psychotherapy -Behavioral relearning and modification -Nutritional rehabilitation and education

Effective ways to reduce salt intake include...

-Purchasing packaged food that says, "low sodium" -Not adding salt in cooking or at the table -Increasing the amount of whole foods relative to processed foods in your diet

What do essential nutrients do?

-Regulate body function -Provide fuel for your body

What is an acceptable body composition?

-Right amount of right fat -Depends where fat is stored -Heart disease, diabetes, etc. may lead this to decrease

List and describe the behavior management tools

-Self supervision: Keep a log of foods you eat and the physical activity you do -Social support and positive reinforcement: Recruit others to join you in your healthier eating and exercising habits -Stress management: Use relaxation techniques, exercise, and problem-solving strategies to handle stress in your life -Cognitive restructuring: Moderate self-defeating thoughts and emotions, redefine your body image by thinking about what your body can do, and be realistic about weight loss and gain -Stimulus control: Identifying environmental cues associated with unhealthy eating habits and being aware of when, where, and why you are eating

What statements about muscle dysmorphia are true?

-Some men with this condition may be trying to distinguish themselves in a world of increasing gender equality -Men with this disease perceive themselves as being insufficiently massive or muscular -For men with this condition it is impossible to be bulky or muscular enough

What are body functions in which water plays an essential role?

-Temperature regulation -Transporting nutrients -Lubricating moving parts

Statements regarding the thyroid gland

-The thyroid gland is located in the neck -The thyroid gland produces a hormone that is involved in metabolism

What are reasons why insurance companies should expand coverage of obesity prevention programs?

-There is evidence that obesity is associated with risks of many medical conditions -Rising health care costs mean it's in everyone's best interest to promote obesity prevention

In what ways do hormones play a role in appetite and energy expenditure?

-They act in the brain to signal when to finish eating -They monitor stomach fullness -They adjust metabolic rate

What statements are true about fitness video games (exergames)?

-They allow you to track the calories you burn while playing the game -They can change someones attitude on physical activity

What is true regarding probiotics?

-They are available in a variety of forms including pills and powders -They can be found in various foods, including yogurt -They are believed to treat various issues, including diarrhea

What statements are true about soft-tissue injuries?

-They include sprains, tears, and strains -The should be treated according to the RICE principle -A specific activity event usually cause them

What are the functions of minerals and vitamins

-They serve as catalysts for releasing energy from carbs -They help maintain the functions of the immune, nervous, and skeletal system -They aid chemical reactions in the body

What are training guidelines that novices should follow when beginning a strength training program?

-They should do 8-12 reps per set -They should do 2-3 full body workouts a week

What are the two reasons why the ACSM stresses the importance of physical activity for people with disabilities?

-To counter the detrimental effects of sedentary behavior or bed rest -To maintain optimal functioning of body organs and systems

What is true about gaining muscle tissue?

-You must consume additional calories to support the formation of new muscles -A reasonable goal is to gain a 1/2 lb or 1 lb per week

What are advantages to cross training?

-You reduce the risk of overuse injuries -You avoid the boredom of participating in the same exercise daily

Carbs account for about ______ the calories in the typical American diet?

1/2

Men account for _______% of all eating disorders

10

People who wish to control their weight by walking should plan to walk ___________ each day

10,000 steps

Healthy adults typically need their daily protein intake to be about...

10-35% of the calories they consume

What is recommended by the ACSM when stretching?

2-4 reps of each stretch, for 60s total per stretch

A pound of body fat stores about this many calories, so in order to decrease your weight by one pound you must decrease total calorie intake by this same number

3500

At what point in a person's life does weight begin to decrease?

60 years and older

With treatment about _______ % of people are able to achieve a full or partial recovery from anorexia or bulimia

80

What are key characteristics of eating disorders?

A distorted body image and sever disturbances in eating behavior

Among the criteria used in diagnosing anorexia is a refusal to maintain body weight at or above minimally normal levels for one's age and height. As a consequence, an anorexic might be...

A fully grown adult with a BMI of 15

A fully-grown adult with a BMI that is 18.5-24.9 would be considered...

A healthy weight

What is a description of muscular strength?

A muscle's capacity to exert force against resistance in a single, all-out effort

What describes muscular endurance?

A muscle's capacity to exert force repeatedly or to sustain strength over a certain span of time

The condition known as body dysmorphia disorder is characterized by a preoccupation with an imagined or exaggerated defect in a person's...

Appearance

What does AMDR do and stand for?

Acceptable Macronutrient Distribution Range Focus on adequate nutrition to avoid disease

A longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain from physical...

Activity

Eating disorders among females are most likely to develop in...

Adolescence

Cardiorespiratory fitness is important because it...

Allows the blood to carry oxygen and nutrients through the body

Proteins are created for various types of ____ acids?

Amino

What is not a factor associated with good health?

An extremely low body weight

Anorexia nervosa is an eating disorder that is marked by...

An obsession with food

Even though most people have temporary discomfort when they are exposed to a food allergy trigger, about 30,000 Americans each year experience a severe type of allergic reaction marked by throat swelling and problems breathing. This reaction is known as...

Anaphylactic shock

During the weight gain phase of anorexia treatment, the use of _________ does not appear to be beneficial but does seem to help during the later weight maintenance phase

Anti-depressants

Substances in food that neutralize the effects of free radicals are known as...

Antioxidants (Free radicals damage cell structure and DNA)

What are good sources of hydration?

Apples and oranges

What are benefits of muscular fitness?

Better posture and reduced lower back pain

Muscle dysmorphia is also referred to as...

Bigorexia

Cooling down with a low intensity activity after a workout enables...

Blood vessels to return to their normal size to prevent blood pooling in the extremities

What will be included in the health-related fitness components?

Body comp, muscular strength, and cardiorespiratory fitness

Many complications associated with anorexia are reversible; however, it appears that _________ is not reversible, particularly when anorexia occurs in adolescence

Bone loss

Fat-free mass in the body consists of...

Bone, body-tissues, and muscle

Before they can be used or stored, complex carbs must be...

Broken down into single sugars

People who do not consume enough essential nutrients are likely to...

Develop nutritional deficiency diseases

What does the DASH eating program stand for?

Dietary Approaches to Stop Hypertension

In the female athlete triad, malnutrition brought on by unhealthy eating patterns and excessive exercise leads to the decreased production of hormones, which in turn reduces a mineral vital to bone health. What is the name of that mineral?

Calcium

One important consideration with very-low-calorie diets is that they...

Can make it hard to maintain long term weight loss

What disease and conditions have been linked to the long-term effects of unstable molecules called free radicals?

Cancer, heart disease, Macular degeneration

The ability of the heart and lungs to provide oxygen and nutrients to muscles and cells is called?

Cardiorespiratory fitness

Elevated blood levels of cholesterol can clog arteries and contribute to _______ disease?

Cardiovascular

Consuming too many energy drinks , and therefore too much caffeine (more than 400 mg/day) can contribute to...

Causes of anxiety, increased heart rate, and nausea

Men's magazines publish more advertisements and articles about...

Changing body shape

Examples of electrolytes include...

Chloride and sodium

To measure abdominal fat, people can measure the...

Circumference of their waste

What can consumers do to influence the nature and quality of foods available to them, even though advertising may strongly promote unhealthy products?

Complain about and refuse to buy unhealthy foods depicted in ads

The proportion of fat and fat-free mass in the body is known as body...

Composition

Functional strength training is another name for...

Core-strength training

When people are considering familiar food choices, they are mostly influenced by factors such as taste, convenience, and...

Cost

One area of focus of genetic modification has been?

Creating strains of crops resistant to disease

If you are having trouble eliminating waste from your bowels, you should consider incorporating more __________ in your diet?

Dietary fiber

The loved ones of a person with an eating disorder may deny, or at least fail to recognize the problem because...

Dieting, exercise, and preoccupation with food are an accepted part of our culture

To translate DRIs and DGAs into healthy food choices, an individual should follow recommendations from MyPlate, a service of the US...

Department of Agriculture

Foods that are labeled organic...

Do not use synthetic fertilizers or pesticides

What activities contribute to an obesogenic environment?

Driving a car, watching tv, and using a computer

The treatment of exercise disorders is similar to the treatment of _________ disorders

Eating

What ancient cultures used naval piercings as a sign of royalty?

Egyptians

The relationship of the intake of calories to the consumption of calories through metabolism and movement is called...

Energy balance

These types of amino acids cannot be produced by the body; they must be obtained through foods

Essential

The Food and Nutrition Board's AMDR measurement describes the levels of...

Essential nutrients a person should not exceed

A structured, planned physical activity that is done to improve fitness is called...

Exercise

If people have muscle dysmorphia, they are likely to...

Exercise excessively

Beginning in the 1960's, the body type represented by models, movie stars, and other pace-setters has trended to be a figure that is...

Extremely thin

Unlike medications and other edible items, weight loss aids are not regulated by this government agency

FDA

Frequency, Intensity, Time and Type are together known as this principle

FITT

T/F: Worldwide rates of obesity are very similar between countries

False

Non digestible plant carbs are called...

Fiber

Fast-food meals are typically low in what?

Fiber, vitamins, and minerals

To gain weight you should eat energy dense foods, such as...

Fish and nuts

What is the importance of flexibility exercises?

Flexibility exercises are important fro maintaining the normal range of motion in the major joints of the body

A low-income area where more than 1/3 of the population has low access to a supermarket is known by the term?

Food desert

Vegetarians need to pay special attention to make sure that their diets provide them with enough...

Food diversity

The frequency of eating disorders in society at large appears to increase when...

Food is abundant in that society

Unstable molecules that occur when oxygen is metabolized are known as...

Free radicals

Adding, deleting, or reorganizing an organism's genes in order to change that organism's protein production is part of a process to create which kinds of organisms?

Genetically Modified Organisms (GMO's)

What regarding females, males, and body image in adolescence is not correct?

Girls are usually not concerned with body image until they reach puberty

Glucose can be stored as a complex carbohydrate that is used for future energy needs. This complex carb is known as...

Glycogen

If both your parents are obese, you have a...

Greater likelihood of being obese (80%)

Musculoskeletal fitness, body composition, and cardiorespiratory fitness are components of this type of fitness...

Health-related

Obese people have an increased risk for what health problems?

High blood pressure and coronary heart disease

A defining characteristic of diabetes is...

High levels of glucose in the blood stream

Developing muscular strength requires exercising at a _________ intensity for a shorter duration of time

Higher

Before they enter menopause, obese women tend to accumulate fat on their...

Hips and thighs

Trans fatty acid, or trans-fat, is produced when liquid vegetable oils are turned into more solid fats. This process is called...

Hydrogenation

If you exercise in excessively cold weather, you might experience dangerously low body temperature, shivering, feelings of euphoria, and disorientation. These are all symptoms of...

Hypothermia

The defects that a person with body dysmorphic disorder sees in his or her body are likely to be...

Imaginary and greatly exaggerated

According to a common treatment principle, when you sustain a soft tissue injury you should...

Immediately stop doing the activity

Allergic reactions occur because of an overreaction by the body's...

Immune system

Binge-eating disorders differs from bulimia primarily because it does not involve...

Inappropriate methods of calorie reduction (purging)

Food poisoning that occurs when a food is contaminated by natural toxins or by toxins produced by microbes (such as botulism) is known as food

Intoxication

According to a European study, people who eat large amounts of fruits and vegetables are more likely to do what?

Keep their bones strong and be protected from heart disease

What are examples of incomplete proteins?

Legumes and nuts

Compared with food served in fast-food outlets, foods that are prepared in the home are likely to contain...

Less fat and more fiber

The average American diet provides...

Less fiber than the body requires (25g recommended for women and 38g recommended for men)

The names of the four fat soluble vitamins are known by...

Letters of the alphabet

Some common barriers to establishing an active lifestyle include...

Limited time and inconvenience of exercise

What are physical benefits of exercise?

Longer lifespan and stronger immune system

Obesity levels for children have increased in...

Low-income households

What types of minerals in our body do we need in doses of more than 100 milligrams?

Macrominerals

Carbohydrates are an example of a...

Macronutrient

Once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would...

Maintain your current level of fitness

What are sources of complete proteins?

Meat, fish, and poultry supply all essential amino acids in adequate amounts

The first step in treatment of sever eating disorders is to...

Medically stabilize their weight

What are the recommended body fat percentages for men and women?

Men- 8-20% Male athletes- 5-10% Women- 21-30% Female athletes- 15-20%

Recommended body fat for men and women

Men- 8-24% Women- 21-35%

Body Types (Somatotype)

Mesomorphic- stocky, muscular, higher levels of testosterone than other types Ectomorphic- tall and thin Endomorphic- short and fat

When our bodies transform food into nutrients and wastes, we say this food has been chemically...

Metabolized

What among the 3/8 foods that are responsible for 90% of food allergies?

Milk, eggs, and tree nuts

The six classes of essential nutrients are proteins, carbs, water, vitamins, fats, and...

Minerals

Compared to adults, young children need...

More daily calories from fat

The amount and quality of work performed by muscles in a given period of time is known as...

Muscle Power -Requires strength and ability to produce strength quickly

If your body takes in fewer calories than your body uses, this situation is known as...

Negative energy balance

Programs that combine what are likely to produce sustainable changes in treating obesity?

Nutrition and exercise education and lifestyle modification

According to the National Institutes of Health, approximately 34% of Americans are considered...

Obese

A body weight that greatly exceeds the recommended guidelines as indicated by a BMI of 30 or more is...

Obesity

Excess body fat (storage fat, especially visceral) is linked to...

Obesity and diabetes

Muscle dysmorphia may be related to this disorder, which is marked by recurring thoughts that people cannot get out of their heads

Obsessive compulsive

Food retailers are often reluctant to build supermarkets in low-income areas because they feel that the areas...

Often feature higher crime rates and they do not have a demand for the stores

What is the difference between trans-fat and fatty acids such as Omega-3?

Omega-3 provides health benefits, while trans fats do not

During an intense workout, a feeling of pain or pressure in the left arm or shoulder could be a sign of...

Overexertion

The target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without...

Overloading the system

What device do people use to track their steps when walking?

Pedometer

What is the term for substances that are naturally produced by plants?

Phyto chemicals

__________ fats are liquid both at room temp and in the refrigerator

Polyunsaturated

Besides cardiac arrest and suicide, causes of bulimia-related death is associated in particular with a shortage of what electrolyte?

Potassium

To combat obesity, the U.S. surgeon general has challenged schools to...

Promote healthy and balanced meals

Fad diets typically follow a pattern of altering the balance of these components

Proteins, carbs, and fats

Disordered eating behaviors often involve the act of removing calories from one's body through vomiting or the abuse of laxatives. These acts are known as...

Purging

People frequently want their tattoos removed because they...

Receive criticism from others

What is the average daily amount of any one nutrient an individual needs to protect against nutritional deficiency?

Recommended Dietary Allowance (RDA)

The Dietary Guidelines Committee originally developed the DASH Eating Plan to...

Reduce high blood pressure

What are social, emotional, and psychological benefits to being physically active?

Reduced anxiety and stress

What conditions are typically associated with binge-eating disorder?

Sleep apnea, osteoarthritis, gallbladder disease, diabetes, high blood pressure, cardiorespiratory disease, and certain cancers (Obesity is primarily related to binge eating)

In persons with celiac disease, over time the reaction of the immune system to gluten causes inflammatory damage to the...

Small intestines

What are aerobic activities that need to be performed for longer durations before they yield the cardiorespiratory benefits of continuous sustained intensity, such as running?

Soccer, tennis, and basketball

Much of the sugar that is consumed by Americans comes from...

Soft drinks

Fiber that dissolves in water, slows the digestive process, and lowers cholesterol is known as...

Soluble fiber

It can be difficult to diagnose depression in a person with anorexia because...

Starvation produces symptoms that are similar to those of depression

When you stretch a muscle until it feels tight, hold the stretch until the muscle tension decreases, and then stretch a little farther, you are doing this kind of stretch.

Static

Types of stretching

Static- stretching until you feel tightness Passive- Partner stretches you farther than you'd be able to do on own Ballistic- Stretching muscle in a series of bouncing movements Proprioceptive neuromuscular facilitation- Stretching done by a PT (Best to stretch when already warm)

Cortisol is responsible for doing this to the appetite

Stimulating

What is the major role of fats?

Storing energy

How does stress affect our health?

Stress response floods body with hormones, releases fat hormones into blood stream Chronic stress puts fat into the abdomen, which increases the waste line and causes bad health affects

What type of exercise has the primary purpose of ensuring a healthy range of motion?

Stretching

What are examples of simple carbs?

Sucrose, lactose, and glucose

What are two types of carbs?

Sugars and starches

What are leading causes of anorexia-related death?

Suicide, electrolyte imbalance, and cardiac arrest

Adrenaline is an appetite...

Suppressant

The three medical strategies to treat obesity are diet drugs, very-low calorie diets, and...

Surgical procedures

What sports emphasize leanness and thus carry a higher risk of athletes developing eating disorders?

Swimming, cycling, and horse racing

What is true regarding front-of-package (FOP) food labels?

The FDA does not have strict control over FOP labels

What is true regarding phyto nutraceuticals?

The FDA has not allowed foods containing phyto nutraceuticals to be marked as disease preventatives

In addition to the types of exercise that you perform, what other factor about exercise is important?

The amount of exercise you preform

MyPlate reminds Americans about maintaining balanced diets by using an illustration that features...

The five food groups

The term "body image" refers to...

The mental representation you have of your own body

The larger the portion size, the...

The worse people become at estimating how much they're eating

An estimate of the amount of energy required to process the food an individual eats is known as the...

Thermic effect of food

What is true about phytoestrogens?

They are plant hormones similar to human estrogens but less potent They may lower cholesterol and reduce the risk of heart disease

Why are whole grains preferred over refined grains?

They make you feel full longer and provide more nutrients

What could happen if people have too little body fat?

They would be unable to produce hormones

What is the term combined for the amount of dietary fiber and functional fiber in a food?

Total fiber

When incorporating cardiorespiratory training into your life, you should...

Try to schedule at least three sessions of 30 min each

Types of Diabetes

Type 2: Onset in later life; 90-95% of population that has diabetes Type 1: Caused by pancreas problems; 5-10% born with 80% of American children with diabetes are obese

BMI's of over and underweight people

Underweight = less than 18.5 Overweight = more than 25

To keep from gaining weight people should try to...

Use as much energy as they consume

What types of exercises are designed for strength training?

Using exercise resistant machines and free weights

According to American College of Sports Medicine (ACSM), a recommended amount of exercise is 20-25 minutes of _________ exercise on 3 or more days a week

Vigorous

Organic (carbon-containing) substances that are needed by the body in small amounts are known as...

Vitamins

What is a symptom of food born illnesses?

Vomiting

What are the two current classes of prescription weight loss drugs?

Weight loss drugs that act in the brain and those that act in the body

To gain weight in a healthy manner, you should engage in physical activity that emphasizes...

Weight training

Eating disorders are most common in these countries...

Western and industrialized

What is the relationship between restrictive diets and weight loss?

When people leave restrictive diets they tend to gain weight

Compared to other ethnicities, __________ women have historically been the most prone to body dissatisfaction and eating disorders

White

What are considered whole grains?

Whole wheat, corn, and oatmeal

When applying the Trans theoretical Model to exercise, what should you take into consideration in making goals?

You should set goals based off of benefits of the activity rather than trying to please someone

Overview of RDI (Recommended Dietary Intake)

•Water: 1-1.5 ml per calorie spent; 8-12 cups of fluid •Carbohydrates: AMDR: 45-65% of calories consumed -Added sugars: no more than 10-25% of calories consumed -Fiber: 14 g for every 1,000 calories consumed; 21-25 g for women, 30-38 g for men •Protein: AMDR: 10-35% of calories consumed; 0.36 g per pound of body weight •Fat: AMDR: 20-35% of calories consumed -Saturated fat: less than 10% of calories consumed -Trans fat: as little as possible •Minerals: -6 macrominerals: more than 100 mg -14 trace minerals: less than 100 mg •11 essential vitamins: varies