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108 Cards in this Set
- Front
- Back
_______ is the most indispensible nutrient
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Water
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How many MAJOR minerals are there?
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7 minerals
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What presents in smaller quantities than major minerals?
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trace minerals
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What is the order of the minerals in terms of amounts?
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1. calcium
2. phosphorous 3. potassium 4. sulfur 5. sodium 6. chloride 7. magnesium |
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Water makes up about _____ percent of an adult's weight
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60
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Water participates in ______ reactions
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chemical
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To maintain water balance and avoid life-threatening losses, a person must consume at least the same amount of water _____ each day
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lost
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Imbalances can result in _____ (too little) or water _______ (too much)
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dehydration
intoxication |
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When a person is thirsty, they may have already lost up to ______ of total fluid
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2 cups
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Water needs ____ according to individual needs
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vary
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What are factors that increase fluid needs?
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alcohol consumption
cold weather dietary fiber diabetes, kidney disease air environment physical activity prolonged diarrhea or vomiting |
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What are US fluid sources of water in beverages?
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1. carbonated soft drinks
2. alcoholic beverages 3. coffee/tea 4. milk |
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What is the amount of water that should be obtained from fluid and food for men and women?
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13 c/day from men
9 c/day for women |
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What are the types of water and what do they contain?
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Hard water: calcium and magnesium
Soft water: sodium |
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_____ of contaminants have been detected in public water sources
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Hundreds
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_____ is responsible for ensuring public water systems meet minimum safety standards
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EPA
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All drinking water originates from _____ that is vulnerable to contamination
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surface water
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Water from lakes, rivers, reservoirs
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surface water
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From underground aquifers
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groundwater
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_____ households use bottled water as their main source
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1/15
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Bottled water costs ______-______ times the price of tap
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250 to 10,000
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About _______ of bottled waters have been found to be contaminated with bacteria, arsenic, or synthetic organic chemicals
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1/3
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Water follows _______ to maintain balance
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salts (sodium)
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Diarrhea, vomiting, or eating disorders may disrupt _______ or _______ balance
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water
electrolyte |
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What are the major minerals?
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calcium
chloride magnesium phosphorous potassium sodium sulfate |
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what is the most abundant mineral in the body
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calcium
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_____% of calcium is stored in bones and teeth
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99
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What are important roles of calcium?
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-integral part of bone structure
-reserve source of calcium if there is a drop in blood calcium concentration |
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____% of body calcium is in cellular fluids
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1
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What is the role of calcium in cellular fluids?
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-regulates the transport of ions
-helps maintain blood pressure -plays a role in blood clotting -allows for secretion of hormones, digestive enzymes, and NTs -activates cellular enzymes -adequate calcium may reduce the risk of high blood pressure, diabetes, and colorectal cancer |
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Peak bones mass reaches peak near age ____
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30
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adult bone loss is called....
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osteoporosis
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Adults absorb about ___% of dietary calcium
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30
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Pregnant women absorb about ___% of dietary calcium
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50
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Growing children/teens absorb about ___% of dietary calcium
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50-60
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What is are the calcium needs for adults 19-50 yrs old?
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1000 mg
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What is the calcium need for adults 51 and over?
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1,200 mg
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What is the Upper Limit?
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2,500 ml for adults
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What is the second most abundant mineral in the body?
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phosphorous
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____% of the body's phosphorous is in the bones and teeth with calcium
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85
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What are the roles of phosphorous?
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-part of genetic material
-assists in energy metabolism -forms membranes |
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What is "major mineral" in body but found in small amount?
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magnesium
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___ oz of magnesium in a 130 lb person
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1
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over half of magnesium is found in _____
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bones
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What is magnesium important for?
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-enzyme function
-heart muscle function -processing calcium, vitamin D, and potassium |
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______ is the main ____ charged ion outside of the body's cells
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sodium; positively
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What are the roles of sodium?
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-major part of fluid and electrolyte balance
-essential to muscle contraction and nerve transmission -30-40% is on the surface of the bone crystals where is can be easily accessed to replenish blood concentration |
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What does sodium deficiency cause/
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severe diarrhea or vomiting
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When blood sodium rises, thirst sensation is _______ by the body to restore the sodium-to-water ratio
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increased
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_____ excrete extra water and sodium
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Kidneys
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What is the recommended sodium intake?
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1500 mg for adults 19-50
1300 mg for adults 51-70 1200 mg for adults 71 and older |
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What is the tolerable upper intake level for sodium?
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Adults 2300 mg sodium or 5.6 grams
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There is a ____ relationship between sodium intake and blood pressure
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direct
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WHat is the DASH diet?
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Dietary approaches to stop hypertension
increased intakes of fruits and vegetables low fat dairy, lean meats small amounts of red meat, butter, high fat foods, and sweets |
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_______ is the main positively charged ion inside of the body's cells
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Potassium
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What are the roles of potassium?
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maintains fluid and electrolyte balance
maintains heartbeat |
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What are the deficiencies of potassium?
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results mainly from dehydration, use of diuretics
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What is the major negative ion in the body?
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Chloride
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What are the roles of chloride?
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-crucial for fluid balance
-responsible for stomach acidity -part of the salt molecule (NaCl) |
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oxidized form of sulfur as it exists in food and water and used to synthesize sulfur-containing body compounds:
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sulfate
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____ is part of Thyroxine, the hormone made by the thyroid gland responsible for regulating basal metabolic rate
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Iodine
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What are deficiencies of iodine?
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-goiter (enlargement of thyroid gland)
-cretinism |
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What is the world's most preventable cause of mental retardation?
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iodine deficiency
cretinism |
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What does iodine toxicity cause?
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enlargement of thyroid
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Most salts are ________ to prevent deficiency
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iodized
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Every living cell in the body contains _____
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iron
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the majority of iron is contained in which proteins
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hemoglobin
myoglobin |
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Roles of iron?
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-carries oxygen to help yield energy
-helps make new cells, amino acids, hormones, and NTs |
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How is iron absorbed?
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Heme iron: meat, poultry, fish (more easily absorbed_
Nonheme iron: plants and meats Combination of heme iron, nonheme iron, MFP factor and vitamin C helps to maximize iron absorption |
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What is iron deficiency cause?
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iron deficiency anemia
-reduces the ability of RBCs to carry oxygen mental lethargy low energy |
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What is the most common deficiency affecting more than 1.2 billion people worldwide?
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iron; caused by malnutrition
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What are groups most susceptible to deficiency?
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women of childbearing age
infants and toddlers adolescents |
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Iron overload is prevented in healthy people by _________
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decreased absorption
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What works with proteins in every organ helping nearly 100 enzymes and regulating gene expression?
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Zinc
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What is zinc important for?
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-metabolism of macronutrients
-release of active Vitamin A from the liver -immune system function -blood glucose regulation -antioxidant activation |
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What is zinc deficiency/
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impairs healing, sperm production, growth and development, taste perception
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Excess zinc can interfere with ______ absorption
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iron
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What are the roles of selenium
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protect body compounds from oxidation
may also help thyroid gland hormones function more optimally |
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Deficiency of selenium may induce _____ problems
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heart
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_____ is not essential for life
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fluoride
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What does toxicity of fluoride produce?
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fluorosis (discolored teeth)
large doses can be toxic |
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______ works with insulin to control blood glucose concentrations, present in unprocessed foods, ~90% of US adults consume less than the recommended 50 micrograms/day
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Chromium
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________ needed to form hemoglobin and collagen, deficiences are rare, present in meats seafood nuts and seeds
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Copper
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What are bulk of food source of calcium in US diet?
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milk
cheese yeast bread other sources |
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Osteoporosis affects _____ million adults in the US with the majority being women over 50
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44
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How many yearly fractures?
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1.5 million
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____% of people with hip fractures die within 1 year
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20
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Development of osteoporosis occurs with the loss of the ______ bone
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trabecular bone
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Osteoporosis begins around age ___ in men and women
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30
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African Americans lose bone _____ then whites
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slower
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What is the diagnosis and medical treatment of osteoporosis?
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DEXA scan
drug therapies and supplements, estrogen replacement therapy |
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___% of US adults are overweight or obese
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66
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__% of children and adolescents are overweight or trending towards it
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33
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How many people die each year in the US from obesity-related diseases?
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300,000
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What does having visceral raise the risk of?
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hypertension
heart disease stroke diabetes |
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What are factors affect body fat distribution?
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gender
menopause alcohol use |
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Food/beverage are the only contributors to the Energy ___ side of the equation
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IN
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Energy out expenditures are determined by _____
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lifestyle and metabolism
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1 pound of body fat equates to _____ calories
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3500
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How many calories would you have to cut to lose a pound in a week?
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500 calories per day
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number of calories needed to maintain temperature, pulse, respiration and other activities
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basal metabolism rate (BMR)
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what does energy output comprise?
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basal metabolism
voluntary activities (physical activity) |
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How much energy expenditure is related to BMR?
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50-65%
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How much body fat is ideal for men versus women?
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Men: 12 to 20 percent
Women: 20 to 30 percent |
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Ghrelin ____ eating
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stimulates
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Leptin ____ eating
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suppresses
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During and after significant weight loss the body slows metabolism to conserve energy stores & leads to weight regain
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adaptive thermogenesis
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After one day of fasting what is depleted?
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glycogen
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