Health And Lifestyle Test #3

Front 1

List six classes of nutrients

Back 1

1. carbohydrates

2. fats

3. proteins

4. vitamins

5. minerals

6. water

Front 2

identify the classes of nutrients that supply energy

Back 2

carbohydrates, fats, protein

Front 3

carbohydrates

Back 3

major role - energyfood sources - grain products, beans, vegetables, fruits, honey, sugar-sweetened soft drinks, and candy

Front 4

lipids (fats)

Back 4

major role - triglycerides: energy & cholesterol: most steroid hormones, bile production, skin maintenance, vitamin D synthesis and nerve functionfood sources - veg oils, nuts, margarines, fatty meats, cheeses, cream, butter and fried foods

Front 5

proteins

Back 5

major role - growth, repair, and maintenance of all cells; production of enzymes, antibodies and certain hormonesfood source - dried beans, peas, nuts, soy products, meats, shellfish, fish, poultry, eggs, and dairy products

Front 6

vitamins

Back 6

major role - metabolism, reproduction, development and growthfood source - widespread in foods: nuts, beans, peas, fruits, and vegetables, whole grains, meats, enriched breads and cereals, fortified milk

Front 7

minerals

Back 7

major role - metabolism, development and growthfood source - widespread in foods: nuts and whole grains; meats, fish, and poultry; dairy products; vegetables and fruits; enriched breads and cereals

Front 8

water

Back 8

major role - essential for life: many chemical reactions require water, it helps maintain normal body temperature and dissolves and transports nutrientsfood sources - water, nonalcoholic and caffeine-free beverages, fruits, vegetables, and milk (nearly every food contributes water to the diet)

Front 9

describe how fiber affects health

Back 9

reduce risk of developing metabolic syndrome (type 2 diabetes), reduce risk of heart disease, lowers blood cholesterol

Front 10

identify food sources of unsaturated fat, saturated fat and cholesterol

Back 10

unsaturated - fish and shrimp, canola and soybean oils, walnuts, and flax and pumpkin seedssaturated fat - animal foods contain more sat fat than do plants aside from... palm kernels, coconut/tropical oils?cholesterol - also animal foods - meats, whole-milk products, and egg yolks

Front 11

actions a person can take to reduces his or her lipid intake

Back 11

logic - avoid breaded fried food, eat less red meat, trim visible fat from meats, eat low-fat or fat free...

Front 12

complete vs incomplete proteins

Back 12

complete - high-quality protein sourcesincomplete - low quality proteins (insufficient amounts or lack one or more of the essential amino acids)

Front 13

diet

Back 13

one's usual pattern of food choices

Front 14

nutrients

Back 14

substances in food that are necessary for growth, repair, maintenance of tissues

Front 15

phytochemicals

Back 15

a group of nonnutrients that are produced by plants and may have beneficial effects on the body

Front 16

antioxidants

Back 16

compounds that protect cells from free-radical damage

Front 17

probiotics

Back 17

microorganisms that may provide healthful benefits when consumed

Front 18

digestion

Back 18

the process of breaking down large food molecules into smaller molecules that intestinal tract can absorb

Front 19

absorption

Back 19

the passage of nutrients through the walls of the intestinal tract

Front 20

metabolism

Back 20

chemical reactions that take place in the body

Front 21

calorie

Back 21

a unit of energy

Front 22

carbohydrates

Back 22

a class of nutrients that includes sugars and starches

Front 23

glucose

Back 23

the most important monosaccharide in the human body

Front 24

dietary fiber

Back 24

indigestible substances produced by plants

Front 25

diabetes mellitus ("diabetes")

Back 25

a group of chronic diseases characterized by the inability to metabolize carbohydrates properly

Front 26

adipose cells

Back 26

cells that store fat

Front 27

constipation

Back 27

condition characterized by having fewer than three bowel movements per week

Front 28

hemorrhoids

Back 28

painfully swollen veins in the rectal and anal areas

Front 29

diverticulosis

Back 29

an intestinal disorder that occurs when the lining forms small pouches that protrude through the outer wall of the colon

Front 30

lipids

Back 30

a class of nutrients that includes triglycerides and cholesterol

Front 31

triglycerides

Back 31

the most prevalent form of lipid in foods; often called fat

Front 32

cholesterol

Back 32

a type of lipid found only in animals

Front 33

proteins

Back 33

a class of nutrients that build, maintain and repair cells

Front 34

amino acids

Back 34

the chemical units that compose proteins

Front 35

celiac disease

Back 35

a condition characterized by hypersensitivity to gluten

Front 36

vitamins

Back 36

a class of organic nutrients that help regulate growth; release energy from carbohydrates, fats, and proteins; and maintain tissues

Front 37

minerals

Back 37

a class of inorganic nutrients that includes several elements, such as iron, calcium and zinc

Front 38

osteoporosis

Back 38

an age-related condition in which bones lose density, becoming week and breaking easily

Front 39

nutrient requirement

Back 39

the minimum amount of a nutrient that prevents that nutrient's deficiency disease

Front 40

dietary reference intakes (DRIs)

Back 40

a set of standards for evaluating the nutritional quality of diets

Front 41

MyPlate

Back 41

a practical guide for planning healthful diets

Front 42

malnutrition

Back 42

overnutrition of undernutrition that results when diets supply improper amounts of nutrients

Front 43

overweight

Back 43

a condition in which the body has more fat, muscle, bone and/or body water than a person whose weight is normal. overweight people have BMIs between 25 and 30

Front 44

obesity

Back 44

a condition in which the body has an excessive and unhealthy amount of fat. obese people have BMIs of 30 or more

Front 45

adipose cells

Back 45

specialized cells that store extra food energy as fat

Front 46

body mass index (BMI)

Back 46

a standard that correlates body weight with the risk of developing chronic health conditions associated with obesity

Front 47

metabolism

Back 47

all chemical reactions that take place in the body

Front 48

metabolic rate

Back 48

the amount of energy the body requires to fuel cellular activities during a specifed time

Front 49

thermic effect of food (TEF)

Back 49

the small amount of energy that the body uses to digest, absorb, and process the nutrients from foods

Front 50

set point

Back 50

a theoretical level of body fat that resists weigh loss efforts

Front 51

hunger

Back 51

the physiological drive to seek and eat food

Front 52

appetite

Back 52

the psychological desire to eat foods that are appealing

Front 53

satiety

Back 53

the feeling that enough food has been eaten to relieve hunger and turn off appetite

Front 54

fad diets

Back 54

eating plans that are popular for a time, then quickly lose their widespread appeal

Front 55

arteries

Back 55

blood vessels that carry blood away from the heart

Front 56

capillaries

Back 56

microscopic blood vessels that permeate tissues, connecting small arteries to small veins

Front 57

veins

Back 57

blood vessels that return blood to the heart

Front 58

coronary arteries

Back 58

blood vessels that arise from the base of the aorta and bring freshly oxygenated blood to the heart muscle

Front 59

coronary artery disease (CAD)

Back 59

a condition in which the coronary vessles are blocked partially or completely by fatty deposits, blood clots, or both. Also commonly called coronary heart disease (CHD)

Front 60

angina pectoris

Back 60

chest pain caused by insufficient oxygen in a portion of the heart

Front 61

cardiovascular disease (CVD)

Back 61

disorders of the heart and blood vessels

Front 62

plaques

Back 62

fatty deposits in the artery walls

Front 63

atherosclerosis

Back 63

disease of large and medium-sized arteries in which the inner lining has areas that are deteriorated, thickened and inelastic

Front 64

peripheral vascular disease

Back 64

any blockage of vessels other than those to the heart

Front 65

thrombus

Back 65

a stationary blood clot

Front 66

coronary thrombosis

Back 66

the development of a stationary blood clot that blocks blood flow in an artery that brings blood to the heart muscles

Front 67

embolus

Back 67

a floating blood clot

Front 68

coronary embolism

Back 68

a floating blood clot that lodges in an artery that brings blood to the heart muscle, blocking blood flow

Front 69

ischemia

Back 69

insufficient blood in part of the heart

Front 70

angioplasty

Back 70

the reconstruction of damaged blood vessels

Front 71

stent

Back 71

a springlike mesh device that is implanted within an artery to cover compressed plaque, support the artery, and smooth the artery wall

Front 72

atherectomy

Back 72

the removal of plaque from the interior of an artery

Front 73

coronary artery bypass graft (CABG) surgery

Back 73

a surgical procedure in which healthy blood vessels are used to redirect blood flow around blocked vessels of the heart

Front 74

heart attack

Back 74

myocardial infarction (MI); an area of heart muscle that dies because it does not receive enough oxygen as a result of insufficient blood supply

Front 75

arrhythmias

Back 75

abnormal heartbeats

Front 76

heart failure

Back 76

ineffective pumping of the heart, which results in the overfilling of the veins that bring blood to the heart

Front 77

sudden cardiac arrest

Back 77

cessation of the heartbeat

Front 78

stroke

Back 78

a brain injury that occurs when arteries that supply the brain become blocked prevent blood flow or become damaged and leak blood onto or into the brain

Front 79

cerebral thrombosis

Back 79

a stroke caused by stationary blood clot

Front 80

cerebral embolism

Back 80

a stroke caused by a floating blood clot that becomes lodged in a cerebral artery, blocking blood flow

Front 81

cerebral hemorrhage

Back 81

a stroke caused by a burst artery that supplies the brain

Front 82

aneurysm

Back 82

a swollen, weakened blood vessel

Front 83

atrial fibrillation

Back 83

a type of arrhythmia in which the upper chambers of the heart contract with no set pattern

Front 84

transient ischemic attacks

Back 84

minor strokes that usually cause no permanent damage and have signs that last for only a short time

Front 85

high-density lipoproteins (HDL)

Back 85

"good" cholesterol that carries cholesterol from the cells and to the liver for removal from the body

Front 86

low-density lipoproteins (LDL)

Back 86

"Bad" cholesterol that carries cholesterol to the cells, including the cells that line the blood vessel walls

Front 87

hypertension

Back 87

persistently high arterial blood pressure

Front 88

systolic pressure

Back 88

the higher number in the blood pressure reading, which is the pressure exerted by the blood on the artery walls when the left ventricle contracts

Front 89

diastolic pressure

Back 89

the lower number in the blood pressure reading, which is the pressure exerted by the blood on the artery walls when the left ventricle relaxes

Front 90

describe the benefits of well-planned vegetarian diets

Back 90

can be nutritionally adequate - contain more fiber, antioxidants, and phytochemicales and less sat fat and cholesterol (varies according to degree of diet restrictions)

Front 91

describe importance of obtaining adequate amounts of iron and calcium

Back 91

iron - iron found in the hemoglobin molecules within the red blood cells - transports cells throughout the body - IRON DEFICIENCY/anemia & hemochromatosis - increases the intestinal absorption of dietary iron

calcium - development of strong bones and teeth, regulating blood pressure, muscular movements OSTEOPOROSIS

Front 92

major characteristics of a nutritious diet

Back 92

nutrient adequacy and nutrient balance - selecting variety of foods by avoiding the indiscriminate use of nutrient supplements

Front 93

indicate how to use the MyPyramid Plan to plan nutritious menus and evaluate the nutritional adequacy of diets

Back 93

-recommendations from 2010 Dietary Guidelines

-five primary food groups: grains, vegetables, fruits, dairy and proteins

-provides daily "food plans" ranging from 12 different calorie levels from 1,000 to 3,200

Front 94

Indicate how to use the Nutritional Facts panel to choose low-fat food products

Back 94

-divide calories from fat by number of calories in the serving and multiply by 100

-limit to 35% total calories from fat

-not exceed 65 g of fat per day

Front 95

health problems that can result from nutritional deficiences or excesses

Back 95

malnutrition - undernutrition - not be able to grow properly or perform physical and mental tasks optimally - measles - frequent infections and take longer to recover from illness

overnutrition - obesity, diabetes, hypertension and heart diease

Front 96

benefits of breastfeeding

Back 96

babies - reduced risks for sudden infant death syndrome, leukemia, ear infections, asthma, childhood obesity and diabetes

women - lower risks of type 2 diabetes, breast cancer, and ovarian cancer

Front 97

major health problems associated with excess body fat

Back 97

gout (affect joints), carpal tunnel (nerve disorder), sleep apnea (stops breathing in sleep), metabolic syndrome, gullbladder disease, increased risks of cancer (colon, breast, uterus, kidney and esophagus), more likely to die prematurely

Front 98

BMI is used to define degrees of overweight and obesity

Back 98

dividing weight (kilograms) by height (m2)

-overweight - 25 to 29.9

-obese - 30+

Front 99

list the three major ways the body expends energy

Back 99

1. sports types

2. movement for daily living

3. spontaneous muscular movement

4. nonexercise activity thermogensis (NEAT)

??

Front 100

energy balance

Back 100

1. energy is in balance - energy expenditure = energy intake - maintains weight

2. energy intake is less than energy expenditure - energy expenditure is > than energy intake = weight loss

3. energy intake exceeds energy expenditure - energy expenditure < energy intake = weight gain

Front 101

various ways of determining body composition

Back 101

hydrostatic weighing, bioelectrical impedance, dual-energy x-ray absorptiometry, air-displacement plethysmography, skinfold thickenesses, waist circumference

Front 102

biological influence on excess body weight

Back 102

genes by determining the production of hormones that regulate one's metabolic rate in interest in eating tasty foods

Front 103

environmental, psychological, social factors

Back 103

environment - easier to obtain meaqls and snacks when your not at home, advertisers make food look appealing, encourages overeating and extra calorie intake

work and home environments - technology, lazy

social - thanksgiving - overeat

psychological - eat when excited, anxious, bored, distressed, depressed - seek comfort from food

Front 104

weight loss methods

Back 104

diets, physical activity, surgical procedures, medications, alternative therapies

Front 105

typical features in fad diets

Back 105

gimmicks and caloric restriction

Front 106

characteristics of safe and reasonable weight loss programs

Back 106

1. medically and nutritionally sound

2. practical ways to engage in regular physical activity

3. adaptable to one's psychological and social needs

4. followed for a lifetime

Front 107

importance of weight gain during pregnancy

Back 107

development of the fetus

Front 108

affects of obesity on children

Back 108

more likely to have:

-high blood pressure and cholesterol

-type 2 diabetes

-breathing problems

-joint problems

-fatty liver disease, gallstones, and heartburn

-poor self-esteem

Front 109

affects of obesity on elderly

Back 109

-enjoy good health and live longer - fat serves as energy source, protect from internal injuries

-chronic health problems

Front 110

functioning of cardiovascular system

Back 110

includes heart and blood vessels - heart pumps blood to the body, blood performs many functions such as bringing nutrients and oxygen to tissues and remain wastes (including carbon dioxide), arteries bring blood away from heart, veins return blood to heart, capallaries join the two and allow exchange of nutrients, gases, and wastes at the tissues

Front 111

how atherosclerosis results in cardio vascular disease

Back 111

??

Front 112

risk factors for developing cardiovascular disease

Back 112

family history, abnormal blood lipid levels, cigarette smoking, high blood pressure, physical inactivity, obesity, diabetes mellitus, and stress

KNOW CONTROLLABLE FACTORS

Front 113

identify recommended cholesterol and blood pressure levels

Back 113

??

Front 114

High HDL

Back 114

risk of coronary artery disease and atherosclerosis falls - key reason premenospausal women do not experience heart attack

Front 115

high LDL

Back 115

risk of coronary artery disease and atherosclerosis rises - related to formation and growth of plaques

Front 116

signs and symptoms of agina

Back 116

ischemia - chest pain, beneath breatbone and extend to the left shoulder and down the left arm, pain may be felt in jaw, neck and back - pain described as aching, squeezing, burning, heaviness or pressure - some people experience silent (painless) angina

Front 117

signs and symptoms of heart attack

Back 117

may have no signs or symptoms - more severe and lasts longer than agina, pressure (heaviness), burning, aching, and tightness, may experience shortness of breath, profuse sweating, weakness, anxiety or nausea

women have more subtle symptoms - discomfort over chest area, exhaustion, depression, and shortness of breath - more likely to experience nausea, vomiting, back or jaw pain, shortness of breath with chest pain

Front 118

signs and symptoms of stroke

Back 118

weakness, numbness, paralysis on one side of body, loss or dimming of vision particularly in one eye, loss of speech or difficultly speaking, severe headache, dizziness, unsteadiness or episodes of falling

Front 119

actions to reduce the risk of cardiovascular disease

Back 119

get medical check ups, don't smoke, manage diabetes properly, exercise, maintain intake of cholesterol of less than 300 mg per day, maintain an intake of dietary fat of between 20-35 percent of daily calories, 7 percent or less of sat fats, eat foods rich in soluble fiber, maintain appropriate weight, limit alcohol consumption to 1 drink women/2 drinks men, maintain salt intake to 2/3 teaspoon or 1,500 mg of sodium per day, reduce stress levels

Front 120

modern methods of treating cardiovascular disease

Back 120

aspirin therapy, hormone replacement therapy