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Description
Flashcards by E.M. Flood, updated more than 1 year ago
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Created by E.M. Flood
over 5 years ago
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| Question | Answer |
| Hunger | Natural physical drive to eat |
| Appetite | Desire rather than a need to eat |
| Dietary guidelines for Americans include... | • Balance calories & physical activity • Adopt healthy eating pattern • Reduce fats, sugars, and sodium consumption |
| What are the five food groups? | grains, vegetables, fruits, milk, meat/beans |
| Foods to increase... | • Make half plate fruits/veges • Make 1/2 grains whole grains • Switch to fat-free or low-fat milk |
| How many ounces of grain should we eat a day? | 6 ounces |
| What are the benefits of eating grains? | • Reduce risk of heart disease • Helps with weight management • Foods rich in fiber help reduce constipation • Foods fortified with foliate helps prevent birth defects |
| How many vegetables should we eat a day? | 2.5 cups |
| How many fruits should we eat a day? | 2 cups (eat a variety, go easy on fruit juices) |
| How much milk should we be getting in a day? | 3 cups |
| What are the benefits of drinking milk? | • Improved bone health • Reduce risk of osteoporosis, cardiovascular disease, type-2 diabetes, and lowers blood pressure • Helps build bone mass during adolescent years |
| How much meat/beans should we be getting in a day? | 5.5 oz |
| What are the benefits of eating meat/beans? | • Helps build bones/muscles • Seafood containing omega-3 fatty acids helps prevent heart disease |
| What are nutrient dense foods? | Foods with a high ratio of nutrients to calories |
| What do nutrition labels do? | Contain info that helps you choose healthy foods. |
| True or false: The law requires these information panels be placed on foods | true |
| What do nutrition labels contain info about? | • serving size • calories/calories from fat • nutrient info • advice about amount of certain nutrients that should be eaten daily |
| True or false: Ingredients are listed by weight in descending order | true |
| Define food additives | substances added to produce a desired effect |
| What are two additives that concern some experts? | • Aspartame (sugar substitute) • Olestra (fat substitute) |
| What is a substitute's purpose? List examples. | • Purpose: to limit excess calories in food • Sugar: fructose |
| Light or Lite | Calories have been reduced by 1/3 or fat or sodium must have been reduced by 50% |
| Less | Food contains 25% less of a nutrient or calories of a comparable food |
| Free | contains no amount of total fat, saturated fat, sodium, cholesterol, sugars, or calories |
| More | 10% more of the daily value for a vitamin, mineral, protein, or fiber |
| High, Rich In, or Excellent Source Of | 20% more of |
| Lean | has less than 10 grams of fat, less than 4 grams od saturated fat, and less than 95 mg of cholesterol |
| Good source of | Food provides 10-19% of daily value |
| Healthy | • Must provide 10% of daily value of vitamin A, C, iron, calcium, protein, or fiber • Must be low in fat and contain limited amounts of cholesterol/sodium |
| Organic food labels | Must be produced without certain agricultural chemicals |
| What's an expiration date? | the last date you should use a product |
| What's a freshness date? | the last date the food is considered to be fresh |
| What's a pack date? | the date the food was packaged |
| What's a sell-by date? | the last day a product should be sold (you can store and use a product after this date) |
| What is a food allergy? | A condition in which the body's immune system reacts to substances in some foods |
| What is a food intolerance? | A negative reaction to a food caused by a metabolic problem |
| True or false: some intolerances are hereditary | true |
| What are some common intolerances? | Milk, wheat, food additives |
| What are some causes of food poisoning? | • Food contaminated through pathogens • Animals with diseases in tissue (ie. salmonella) • Fruit/veges contaminated when washed with feces-traced water |
| What are common symptoms of food poisoning? | cramps, nausea, diarrhea, vomiting, fever |
| How long does it usually take for one with food poisoning to recover? | a few days |
| List symptoms that one should consult a doctor with has | • Fever higher than 101.5 • Prolonged diarrhea/vomiting • Blood in stool • Signs of dehydration |
| Define pasteurization | A process of treating a substance with heat to kill or slow growth of pathogens |
| What are the four steps to food safety? | Clean, separate, cook, chill |
| Describe the process of cleaning | • clean hands, surfaces, utensils to prevent cross-contamination • wash fruits/veges, not meat/poultry |
| Describe the process of separating | • keep raw, cooked and ready-to-eat foods apart |
| Describe the process of cooking | • cook all meat and fish thoroughly • avoid raw eggs • use thermometer |
| Describe the process of chilling | • proper food storage in fridge/freezer • Store prepared food within 2 hours |
| Define calories | Units used to measure energy |
| Define metabolism | the process by which the body breaks down substances and gets energy from food |
| _____ calories = 1 pound of fat | 3500 |
| If you consume _____ fewer calories than you use every day you will lose 1 pound per week. | 500 |
| Food high in _____ will be high in calories | fat |
| A gram of fat contains _____ calories while a gram of protein or carbs has _____. | 9;4 |
| Some low fat food can be ____ in calories. | high |
| Food preparation also plays a role in how many ____ a food delivers. | calories |
| List factors that influence appropriate weight range. | Age, gender, height, body frame, growth rate, metabolic rate, activity level |
| Define and explain BMI | Body Mass Index - ratio that allows you to assess your body size in relation to your weight and height |
| Skin fold testing tests.... | how much fat is beneath the skin |
| Why does BMI not tell the whole story? | A person who is muscular may have a "high" BMI but be healthy |
| Define overweight | A condition in which the person is heavier than the standard weight range for his/her height |
| Define obese | having an excess amount of body fat |
| Define underweight | A condition in which a person is less than the standard weight range for his or her height |
| How does being underweight affect you? | Decreased ability to fight disease/fatigue |
| List healthy ways to manage your weight | • Target a healthy weight • Set realistic goals • Personalize your plan • Put your goals and plan in writing • Evaluate your progress |
| List some healthy weight loss strategies | • Choose nutrient dense foods • Watch portion sizes • Eat fewer foods that are high in fats and added sugars • Enjoy favorite foods in moderation • Be active • Tone your muscles • Stay hydrated |
| What is the healthy amount of weight to lose per week? | 2 lbs |
| List some healthy weight gain strategies | • Select foods high in calories from 5 major food groups • Choose higher calorie, nutrient rich foods • Eat nutritious snacks • Get regular physical activity |
| List benefits of physical activity | • Helps relieve stress • Promote natural appetite response • Increases self-esteem • Helps you feel more energetic |
| Fad diets are never _____ nor reliable ways to ____. | safe; lose weight |
| Define a fad diet | a weight loss plan that tends to be popular for only a short time |
| People on these diets may lose weight temporarily but usually _____. | regain it after going off the diet. |
| Define weight cycling | A repeated pattern of losing and regaining body weight |
| Fad diets often restrict the types and amounts of foods you eat. This makes them ____. | hard to maintain |
| Other fad diets use ___ or ___ that seem to offer an easy solution to weight loss. | pills; supplements |
| Teens who feel that they should lose weight should first _____. | consult a doctor |
| Generally, teens who want to maintain healthy weight should _____. | follow the nutrition guidelines. |
| Describe the type of fad diet: "Miracle foods" | Promise you can burn fat by eating lots of a single food or type of food |
| Describe the type of fad diet: "Magic combinations" | These diets promise that certain foods will trigger weight loss when eaten together |
| Describe the type of fad diet: "Liquid diets" | These plans replace solid food with ultra low calorie liquid formulas |
| Describe the type of fad diet: "Diet pills" | Some diet pills and supplements claim to suppress your appetite so you eat less. Others claim to flush or block fat from your body. |
| How do you recognize a fad diet? | • Plan that does not follow guidelines • Promise ultra fast weight loss • Plans that promise weight loss without physical activity • Includes words, "guaranteed," "effortless," "breakthrough," etc. • Diets that require you buy certain products • Claims, "Doctors don't want you to know this." |
| What causes eating disorders? | Exact cause is unknown, though linked to mental illnesses. Could be hereditary, or caused by social/cultural norms |
| Define anorexia | Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation |
| People with anorexia develop obsessive behaviors such as.... | • avoiding meals • eating certain foods in small amounts • meticulously watching calories • exercising excessively • weighing themselves repeatedly |
| Define bulimia | disorder that involves cycles of overeating and purging, or attempts to rid the body of food |
| Methods of purging include... | • vomiting • the use of laxatives • excessive exercise |
| Consequences of this behavior includes... | • dehydration • sore throat • inflammation • swollen glands • teeth damage • damaged digestive organs • chemical imbalances that can lead to heart problems and death |
| Define binge eating | A disorder characterized by compulsive eating |
| Those who binge eat usually feel guilty while binging but feel _____ to stop it. | powerless |
| Is binge eating most common in males or females? | males |
| Consequences of binge-eating includes... | • becoming overweight/obese • high blood pressure • type 2 diabetes • cardiovascular disease |
| What are the goals for those with these eating disorders? | Anorexia: restore weight to healthy level Bulimia: break the cycle of binging/purging Binge-eating: stop binging |
| What are some common treatment plans with those with eating disorders? | • Individual, group, or family therapy • medical care/patient monitoring • Nutritional counseling • Medications |
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