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NUTRITION
Introduction to Health Occupations
| Question | Answer |
|---|---|
| NUTRITION: All body processes (operations) relating to digestion, absorption, and elimination are called: | nutrition. |
| Digestion means: | breakdown of food. |
| Absorption means: | movement of digested food into the cardiovascular system. |
| Elimination means: | discharge of substances that cannot be absorbed. |
| Nutrition has a direct impact on: | your health. |
| Good nutrition will extend: | longevity (life) |
| Good nutrition decreases the chance of: | disease. |
| A reputable (trustworthy) nutrition information source is the USDA which stands for: | United States Department of Agriculture. |
| The number one (1) leading cause of annual (yearly) mortality (death) in the United States is abbreviated CVD which stands for: | cardiovascular disease. |
| Cardiovascular means: | heart and blood vessels. |
| The second (2nd) leading cause of annual (yearly) mortality (death) in the United States is abbreviated CA which stands for: | cancer. |
| Cardiovascular disease (CVD) and cancer (CA) are directly related to: | nutrition. |
| The primary problem with the typical (average) American diet is an excessive consumption of: | 1. Fat. 2. Sugar. 3. Salt especially sodium (Na). |
| Consuming (eating) excessive fat and sugar can cause an abnormal condition of arterial hardening caused by fatty plaque called: | atherosclerosis. |
| Atherosclerosis causes arterial stenosis which means: | narrowing. |
| Atherosclerosis means abnormal condition of arterial hardening caused by: | fatty plaque. |
| A major risk factor for atherosclerosis is: | Mean with a waist size >(greater than) 35 inches. |
| Atherosclerosis can lead to a coronary artery occlusion (obstruction) abbreviated MI which stands for: | myocardial infarction aka "heart attack". |
| Atherosclerosis can lead to a cerebral artery occlusion (obstruction) abbreviated CVA which stands for: | cerebrovascular accident aka "stroke". |
| Nutritional choices to reduce atherosclerotic risk include: | 1. Consuming at least 25 grams of fiber daily. |
| Rich sources of fiber are found in: | a. fruits. b. Vegetables. c. Whole grains. |
| Nutritional choices to reduce atherosclerotic risk include: | 2. Consuming omega-3 fatty acids at least twice a week. |
| Rich sources of omega-3 fatty acids include: | a. Flax seeds and flax seed oil. b. Walnuts. c. Salmon, tuna and sardines. d. Soy beans. |
| Nutritional choices to reduce atherosclerotic risk include: | 3. Consuming 400 mcg (micrograms) of folate (folic acid) daily. |
| Folic acid (folate) can also reduce the risk of CA which stands for: | cancer. |
| Rich sources of folate (folic acid) include: | a. Spinach. b. Asparagus. c. Legumes which are beans and peas. |
| Nutritional choices to reduce atherosclerotic risk include: | 4. Consuming 20 mg (milligrams) of Vitamin E daily. |
| Rich sources of Vitamin E include: | a. Sunflower seeds and sunflower oil. b. Almonds. c. Spinach. |
| Nutritional choices to reduce atherosclerotic risk include: | 5. Drinking 3 cups (24oz) of tea (without sugar) daily. |
| FATS: A major risk for atherosclerosis is the consumption of fats that are: | saturated. |
| Saturated fats are solid at: | room temperature. |
| Saturated fats include: | 1. Chol which stands for cholesterol. |
| Saturated fats include: | 2. LDL which stands for low density lipoproteins. |
| Saturated fats include: | 3. VLDL which stands for very low density lipoprotein. |
| Saturated fats include: | 4. Trans-fatty acids aka trans-fats. |
| Saturated fats include: | 5. TG which stands for triglycerides. |
| Rich sources of cholesterol (Chol) and low density lipoprotein (LDL) and very low density lipoprotein (VLDL) include: | a. Beef and pork. |
| Rich sources of cholesterol (Chol) and low density lipoprotein (LDL) and very low density lipoprotein (VLDL) include: | b. Egg yolks. |
| Rich sources of cholesterol (Chol) and low density lipoprotein (LDL) and very low density lipoprotein (VLDL) include: | c. Whole milk. |
| Triglycerides (TG) increase in the bloodstream with the over consumption (eating) of: | a. CHO which stands for carbohydraes. |
| Triglycerides (TG) increase in the bloodstream with the over consumption (eating) of: | b. ETOH which stands for alcohol (ethanol) |
| Triglycerides (TG) increase in the bloodstream with the over consumption (eating) of: | c. Refined (processed) sugar. |
| A healthy daily intake should follow the following guidelines: | 1. Total fat intake should not exceed 65 grams per day. |
| A healthy daily intake should follow the following guidelines: | 2. Total saturated fat should not exceed 20 grams per day. |
| A healthy daily intake should follow the following guidelines: | 3. Total cholesterol (Chol) should not exceed 300 mg per day. |
| Excessive fat in the diet is also associated with cancer (CA) of the: | 1. Breast. 2. Colon. 3. Prostate. |
| HEALTHY FATS: Healthy fats include polyunsaturated fats and monounsaturated fats which are: | liquid (Oil) at room temperature. |
| Polyunsaturated fats and monounsaturated fats reduce: | Chol which stands for cholesterol. |
| Rich sources of polyunsaturated fats include: | a. Safflower oil |
| Rich sources of polyunsaturated fats include: | b. Sesame oil. |
| Rich sources of polyunsaturated fats include: | c. Soybean oil |
| Rich sources of polyunsaturated fats include: | d. Corn oil |
| Rich sources of polyunsaturated fats include: | e. Sunflower seed oil |
| Rich sources of polyunsaturated fats include: | f. Nuts. |
| Rich sources of polyunsaturated fats include: | g. Seeds. |
| Rich sources of monounsaturated fats include: | a. Olive oil. |
| Rich sources of monounsaturated fats include: | b. Canola oil |
| Rich sources of monounsaturated fats include: | c. Peanut oil. |
| Rich sources of monounsaturated fats include: | d. Avocados. |
| Too much of a good thing is sometimes a bad thing because consuming excessive polyunsaturated fats and monounsaturated fats can lead to: | weight (WT) gain. |
| Foods with antioxidants are a prophylaxis (prevention), (protection) for CA which stands for: | cancer. |
| Foods rich in antioxidants include: | vegetables and fruits.` |
| Vegetables and fruits with the highest antioxidant (anticancer) activity include: | Red: watermelon, red grapes, strawberries, cranberries, tomatoes, apples, beets. |
| Vegetables and fruits with the highest antioxidant (anticancer) activity include: | Orange/Yellow: carrots, sweet potatoes, oranges, tangerines, lemons, apricots, cantaloupe, butternut squash. |
| Vegetables and fruits with the highest antioxidant (anticancer) activity include: | Green: spinach, kale, collard greens, dark lettuce, broccoli, asparagus, artichokes, brussels sprouts. |
| Vegetables and fruits with the highest antioxidant (anticancer) activity include: | Blue/Purple: purple cabbage, eggplant, raisins, figs, blackberries, blueberries, purple grapes, plums, prunes. |
| Excess sodium (Na) intake can cause: | 1. HTN which stands for hypertension. |
| Excess sodium (Na) intake can cause: | 2. MI which stands for myocardial infarction. |
| Excess sodium (Na) intake can cause: | 3. CHF which stands for congestive heart failure. |
| Excess sodium (Na) intake can cause: | 4. CVA which stands for cerebral vascular accident. |
| Excess sodium (Na) intake can cause: | 5. RF which stands for renal failure. |
| The American Heart Association (AHA) recommends the daily consumption of sodium (Na) be no more than: | 1500 mg. |
| Foods high (heavy) in sodium (Na) are usually processed (changed) (preserved) which means they are packaged in a | 1. Box |
| Foods high (heavy) in sodium (Na) are usually processed (changed) (preserved) which means they are packaged in a | 2. Bag |
| Foods high (heavy) in sodium (Na) are usually processed (changed) (preserved) which means they are packaged in a | 3. Can. |
| HEALTHIER FOOD CHOICES: Healthier food choices include: | 1. Switching from whole milk to reduced fat (2%) to low fat (1%) to skim milk (non-fat). |
| Healthier food choices include: | 2. Using reduced fat cheeses such as part skim ricotta or reduced fat mozzarella or reduced fat Swiss or reduced fat provolone. |
| Healthier food choices include: | 3. using low fat yogurt or low fat sour cream instead of regular sour cream. |
| Healthier food choices include: | 4. Using evaporated non-fat milk instead of cream. |
| Healthier food choices include: | 5. Preparing pasta with tomato sauce instead of cream sauce or cheese sauce. |
| Healthier food choices include: | 6. Using low fat frozen yogurt instead of ice cream. |
| Healthier food choices include: | 7. Using half the butter, margarine or oil called for in a recipe. |
| Healthier food choices include: | 8. Selecting the whipped types of butter, margarine or cream cheese in order to use less. |
| Healthier food choices include: | 9. Substituting apple sauce for butter when baking. |
| Healthier food choices include: | 10. Using non-fat butter sprays instead of butter or margarine. |
| Healthier food choices include: | 11. Using fruit butters or jellies on bread instead of butter or margarine. |
| Healthier food choices include: | 12. Using non-fat yogurt or fat free salad dressing on vegetables instead of sour cream or cheese or mayonnaise. |
| Healthier food choices include: | 13. Using spicy mustard or non-fat salad dressing or lemon juice or non-fat yogurt or flavored vinegar or salsa instead of mayonnaise or regular salad dressing or sour cream. |
| Healthier food choices include: | 14. Adding a little water to thick salad dressing to dilute the amount of each serving provides. |
| Healthier food choices include: | 15. Using egg substitutes in recipes instead of whole eggs or use two egg whites in place of each whole egg. |
| Healthier food choices include: | 16. Having a meatless meal once or twice daily. |
| Healthier food choices include: | 17. Making meatless spaghetti sauces and casseroles. |
| Healthier food choices include: | 18. Buying frozen vegetables without sauce. |
| Healthier food choices include: | 19.Enjoying the natural flavor of vegetables by steaming them. |
| Healthier food choices include: | 20. Consuming at least two (2) vegetables (in addition to salad) with dinner. |
| Healthier food choices include: | 21. Consuming more legumes which are beans and peas. |
| Healthier food choices include: | 22. Snacking on raw vegetables or fruits instead of snack chips. |
| Healthier food choices include: | 23. Selecting breads, cereals and crackers that are lower in fat such as bagels instead of croissants. |
| Healthier food choices include: | 24. Using non-stick pans, non-stick spray (PAM) or coat pans lightly with canola oil. |
| Healthier food choices include: | 25. Creating main dishes and casseroles by combining a little meat, fish or poultry with a lot of pasta, rice or vegetables. |
| Healthier food choices include: | 26. Rinsing oil packed items with hot water to remove much of the fat. |
| Healthier food choices include: | 27. Selecting tuna, sardines and other canned meats packed in water. |
| Healthier food choices include: | 28. Grilling, roasting, broiling, baking, stir-frying or stewing instead of frying. |
| Healthier food choices include: | 29. Filling kabob skewers with lots of vegetables and slivers of meat. |
| Healthier food choices include: | 30. Selecting fish, poultry or lean cuts of pork and beef. Lean means lower fat. |
| Healthier food choices include: | 31. Selected unmarbled cuts of beef such as sirloin, round steak or ground round. |
| Healthier food choices include: | 32. Removing the skin from poultry. |
| Healthier food choices include: | 33. Trimming the fat from beef and pork. |
| Healthier food choices include: | 34. Using skinless ground turkey instead of ground beef. |
| Healthier food choices include: | 35. Browning meats without adding fat and drain the fat. |
| Healthier food choices include: | 36. Using defatted broth recipes instead of pan drippings. |
| FOODS HIGH IN FAT CONTENT: | Butter, potato chips, biscuits, bacon, margarine, potato salad, French fries, cornbread, macaroni salad, mayonnaise, fried wontons, doughnuts, coleslaw, salad dressing, fried fish, sweet rolls, bacon, nuts, pie crusts, cookies, sausage, cheese. |
| Foods high in fat content: | Pastries, cakes crackers, olives. |
| GUIDELINES FOR WEIGHT CONTROL: Most body fat comes from: | dietary fat and processed sugar. |
| One (1) pound of body fat equals: | approximately 3500 calories (kcal). |
| To lose one (1) pound, a decrease of 3500 calories (kcal) is required either by: | consuming 3500 fewer calories or using 3500 calories through increased exercise. |
| A reduction of 250 calories every 2 days will cause the average person to lose: | 1 lb every 2 weeks. |
| To lose weight and keep it off, it is recommended that a person lose no more than one pound every: | 2 weeks. |
| If weight is lost at a slower rate a healthier lifestyle has a better chance of becoming a: | habit. |
| To maintain weight a person must consume: | 15 calories per pound each day. |
| Example: To maintain a weight of 120 lbs a person would need to consume: | 1800 calories/day (15 x 120). |
| One (1)gram of fat has: | nine (9) calories (kcal). |
| One (1) gram of carbohydrate has: | four (4) calories. |
| One (1) gram of protein has: | four (4) calories. |
| Healthy nutrition on a daily 2000 calorie intake includes: | a. Two (2) to three (3) cups of vegetables. |
| Healthy nutrition on a daily 2000 calorie intake includes: | b. One (10 to two (2) cups of fruit. |
| One (1) cup equals: | 8 ounces (oz). |
| Healthy nutrition on a daily 2000 calorie intake includes: | c. Six (6) to eight (8) ozs of grain. |
| Healthy nutrition on a daily 2000 calorie intake includes: | d. Three (3) cups of milk. |
| Healthy nutrition on a daily 2000 calorie intake includes: | e. 5.5 ozs of beans or meat. |
| Healthy nutrition on a daily 2000 calorie intake includes: | f. 25 grams of fiber. |
| NUTRITION: Carbohydrates (CHO) are necessary for: | body heat and energy. |
| Carbohydrates (CHO) should provide more than: | half (55-60%) of the body's energy requirements. |
| The normal average adult intake of CHO on a 2000 calorie diet is: | 275 grams to 300 grams per day. |
| The majority of carbohydrates eaten should be: | complex carbohydrates. |
| Complex carbohydrates primarily consist of: | polysaccharides aka starches and fibers. |
| The richest source for starch is: | grain. |
| Grains include: | 1. Wheat. Whole grain flour can provide satiety (satisfaction) quicker and longer than white flour. |
| Grains include: | 2. Rice. |
| Grains include: | 3. Corn. |
| Grains include: | 4. Oats. Consuming oats can reduce the amount of circulating fat in the blood. |
| Grains include: | 5. Legumes which are beans and peas. |
| Grains include: | 6. Tubers which are potatoes and yams. |
| Foods rich in complex carbohydrates tend to be low in: | fat. |
| Complex carbohydrates also provide satiety which means: | satisfaction |
| The most desirable way to raise your blood sugar (BS) is slow absorption by eating: | complex carbohydrates and eating slower. |
| Healthy nutrition on a daily 2000 calorie intake includes: | two (2) to three (3) cups of vegetables. |
| Healthy nutrition on a daily 2000 calorie intake includes: | one (1) to two (2) cups of fruit. |
| REFINED (EMPTY) SUGARS Processed (refined) sugars are empty calories because they provide energy but lack: | protein and vitamins and minerals. |
| Refined (empty) sugars include: | 1. The most popular sweetener in America called white sugar. |
| Refined (empty) sugars include: | 2. A thick, dark brown syrup obtained from raw sugar called molasses. |
| Refined (empty) sugars include: | 3. A combination of white sugar and molasses called brown sugar. |
| Refined (empty) sugars include: | 4. HFCS which stands for high fructose corn syrup. |
| Refined (empty) sugars include: | 5. A sweet, sticky, yellowish-brown fluid made by bees and other insects from nectar collected from flowers called honey. |
| Refined (empty) sugars include: | 6. A sweet liquid made by boiling the sap of the sugar maple tree called maple syrup. |
| Refined (empty) sugars should only account for: | 100 calories per day for women and 150 calories per day for men. |
| Refined (empty) sugars increase blood levels of TG which stands for: | triglycerides. |
| Refined (empty) sugars decrease blood levels of HDL which stand for: | high density lipoprotein aka good cholesterol. |
| Excessive consumption of refined (empty) sugars increases the risk of: | 1. DM which stands for diabetes mellitus. |
| Excessive consumption of refined (empty) sugars increases the risk of: | 2. HTN which stands for hypertension. |
| Excessive consumption of refined (empty) sugars increases the risk of: | 3. CA which stands for cancer. |
| The largest source of calories in an average American child's diet is: | soda and/or fruit drinks. |
| Empty (refined) sugars are found in popular foods such as: | 1 medium apple = 80 calories and 0g of fat. |
| Processed (empty) sugars promote the most common chronic childhood disease which is: | tooth decay. |
| Artificial sweeteners should be used whenever possible instead of: | processed sugars aka empty sugars. |
| CALCIUM AND VITAMIN D. Healthy nutrition on a daily 2000 calorie intake includes: | 3-4 cups of Vitamin D fortified milk (or equivalent) |
| Vitamin D is required to absorb Ca which stands for: | calcium. |
| Absorption means: | movement of digested food into the cardiovascular system. |
| A Purdue University study found that women who consumed 3-4 servings of low fat dairy (milk products) daily experienced an increase in fat metabolism and lost an average of: | ten 910) pounds in a year without dieting. |
| Dairy contains an amino acid that stimulates (causes) muscle formation when we sleep called: | leucine. |
| Leucine causes the body to burn more: | calories. |
| Dairy can decrease the absorption of: | iron (Fe) supplements. |
| Probiotics such as lactobacillus or bifidobacteria found in yogurt: | promote a healthy balance in your digestive system. |
Created by:
bterrelonge
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