Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
58 Cards in this Set
- Front
- Back
sources of calories
|
fat, protein, alcohol, carbohydrates
|
|
average daily intake of carbohydrates
|
45-65%
|
|
average daily intake of fats
|
30%
|
|
average daily intake of protein
|
10-35%
|
|
proteins make up
|
muscles, bone, some parts of blood, enzymes and hormones
|
|
Complete proteins contain
|
all essential amino acids
|
|
High protein diets can cause
|
liver or kidney damage
|
|
Carbohydrates
|
supply energy to brain, nervous system
|
|
quick sources of energy
|
sugars: i.e. fructose, glucose
|
|
daily required amount of dietary fiber
|
need 30 grams daily (men) and 25 grams daily (women)
|
|
Soluble Dietary fiber
|
binds cholesterol (fruits, legumes, oats, psyllium)
|
|
Insoluble Dietary fiber
|
binds water (wheat, wheat germ, and grains)
|
|
Types of Fat
|
Saturated: Visible meat fat, butter, coconut, palm kernel
□ Unsaturated: 2 subtypes ® Polyunsaturated: OMEGA 3's & OMEGA 6's ® Monounsaturated: olive oil, peanuts, peanut oil, canola |
|
Limit intake of Cholesterol to
|
300 mg/dL or less per day
|
|
Vitamins are
|
Catalysts that store the energy in proteins, carbs and fat
|
|
Water soluble vitamins
|
C & B
|
|
Fat soluble vitamins
|
A, D, E, & K (may reduce cancer risk)
|
|
Vitamin functions
|
Vit C: reduces cancer risk, colds, sickness
Vit. B: increases metabolism Vit E.: increases cell repair Vit A: improves eye sight Vit D: good for bone health |
|
Vitamin B
|
□ Thiamin (peas, wheat germ, lean meats)
□ Riboflavin (deep dark leafy greens, legumes) □ Niacin (whole grains, lean meats) □ Foliate (folic acid) |
|
Vitamin A
|
includes retinol, and beta-carotene
□ Antioxidant, increase mood |
|
Vitamin C synergistic with
|
iron
|
|
Vitamin D synergistic with
|
calcium
|
|
Weekly recommendations for exercise
|
○ 3-5 times per week (F)
○ 50-90% Heart Rate (I) ○ 20-60 mins. (T) ○ Anything that works large muscles (T) |
|
Differences between physical fitness and exercise
|
exercise is planned, structured movements that improve physical fitness
-Physical fitness is the ability to perform moderate-to-vigorous activity on a regular basis without excessive fatigue |
|
Healthy BMI men
|
22-24
|
|
Healthy BMI women
|
21-23
|
|
Obese BMI
|
over 30
|
|
majortiy of eating disorder patients are
|
Females between age 12-25 are 85-90% of eating disorder patients
|
|
Anorexia Nervosa
|
restricting food intake, refusal to maintain body weight, intense fear of weight gain, STARVATION
|
|
Bulimia Nervosa
|
binge-purge, prevention of weight gain,
|
|
ED NOS
|
eating disorders not otherwise specified (binge eating included)
|
|
HDL (high density lipoproteins)
|
GOOD--> cleans things up
|
|
LDL (low density lipoproteins)
|
BAD--> deposits cholesterol
|
|
Optimal cholesterol level
|
<200mg/dL
|
|
STROKE
|
(3RD LEADING CAUSE OF DEATH)
Loss of blood supply to the brain causing destruction of brain cells |
|
Types of Stroke
|
Thrombus, Embolus, Cerebral, Hemorrhage
|
|
MOST PEOPLE THAT DIE OF HEART ATTACKS WILL DIE IN
|
THE FIRST 2 HOURS
|
|
CANCER
|
Inability to regulate cell division & Daughter cells are different from parent cells
|
|
Metastasis
|
spread of cancer
|
|
Benign
|
non-cancerous
|
|
Malignant
|
cancerous
|
|
Carcinogen
|
cancer causing
|
|
Sarcoma
|
connective tissue
|
|
Adenoma
|
glandular
|
|
Carcinoma
|
epithelial
|
|
Deadliest Cancers Men
|
Lung, Prostate, Colorectal
|
|
Deadliest Cancers women
|
Lung, Breast, Colorectal
|
|
Primary prevention
|
refraining for risky behavior all together
|
|
Secondary prevention
|
modifying risk or early detection
|
|
Tertiary
|
treatment
|
|
most deadly cancer
|
lung
|
|
Prostate Cancer most common in
|
black men
|
|
survival rates of prostate cancer
|
100% Survival rate if localized, 97% all stages
|
|
Breast Cancer risk factors
|
Being female, age, family history (counts for 10%), reproductive factors (exposure to estrogen), other factors (exposure to carcinogens, abortion, obesity, inactivity, diet, insulin resistance, the Pill among select groups (hormone replacement therapy), melatonin, night shifts*, alcohol
|
|
Cervical Cancer risk factors
|
Early onset of sexual activity (before age 17)
-multiple sex partners (esp. >5) -presence of other STD's, including HIV -Cigarette smoking (can speed up progression of disease) |
|
HPV mortality rate
|
0%!
|
|
Testicular Cancer Age @ risk
|
15-39
|
|
TYPES OF SKIN CANCER
|
§ Basal and Squamous cell carcinomas (95%)
□ Exposure to sun, cancer may be pale/waxlike (Basal) or red, scaly nodules (Squamous) § Melanoma □ Can occur anywhere on body, more likely to occur at site of mole Asymmetry, Border irregularity, Color & Diameter (HOW TO JUDGE A MELANOMA) |