health 105 exam 2 question and answers well elaborated

Five official Dietary Guidelines - correct answers 1. Follow a healthy eating pattern across the lifespan 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all Six Categories of Essential nutrients - correct answers Provide energy, build and repair body tissues, and regulate body functions ● Water ● Protein ● Carbohydrates ● Fats ● Vitamins ● Minerals Water - correct answers 85% of Blood 70% of Muscle 75% of Brain Simple carbohydrates - correct answers Sugars; both natural and added Complex carbohydrates - correct answers Starches and fiber (eg. Grains, cereals, vegetables, beans, and nuts) Saturated fat - correct answers - Considered a threat to cardiovascular health - Likely to be solid at room temperature Unsaturated fat - correct answers Monounsaturated or polyunsaturated - Likely to be liquid at room temperature Omega-3 and omega- - correct answers Polyunsaturated fatty acids with slightly different chemical compositions Trans fats - correct answers hydrogenated or partially hydrogenated fats) - Produced by hydrogenation process - Increases harmful LDL - Decreases helpful HDL Recommended amounts of Fat - correct answers 20-35% of calories come from fat. • 1-2 grams per day should come from trans fatty acids • 9 calories in a gram of fat Folic Acid - correct answers folate, a B vitamin - Reduces the risk of neural tube defects in children • Women planning to become pregnant are advised to take a daily supplement - May lower the risk of autism in children Phytochemicals - correct answers Serve many functions ● Help plant protect itself, give tomatoes color, and put the "hot" in hot peppers ● Act as antioxidants in the body, mimic hormones, and reduce the risk of various illnesses, including cancer and heart disease. ● Antioxidants protect the body from harmful effects of oxidation MyPlate principles - correct answers Enjoy your food but eat less - Avoid oversized portions - Make half your plate fruits and vegetables - Make at least half your grains whole grains - Switch to nonfat or low-fat (1%) milk - Compare sodium in foods and choose those with lower numbers - Drink water instead of sugary drinks USDA food patterns - correct answers Identify daily amounts of foods to eat from five major food groups and subgroups ● Vegetables ● Fruits and juices ● Grains ● Milk and milk products ● Protein foods - Include an allowance for oils and limits on solid fats and added sugars DASH (dietary approaches to stop Hypertension) eating plan - correct answers Emphasizes vegetables, fruits, and low-fat milk and milk products ● Includes whole grains, poultry, seafood, and nuts - Lower in sodium, red and processed meats, sweets, and sugar-containing beverages than typical intakes Mediterranean diet - correct answers An eating pattern that emphasizes vegetables, fruits and nuts, olive oil, and grains, with only small amounts of meats and full-fat milk and milk products - Scientists and physicians have identified a variety of health benefits Nutrition Labeling and Education Act - correct answers Food manufacturers must provide information - Some states mandate fast-food restaurant nutrition information be made available Nutrition labels - correct answers Focus on those nutrients most clearly associated with disease risk and health Portions and servings - correct answers Serving size: specific amount of food that contains the quantity of nutrients described on the Nutrition Facts label - Portions: amount of a specific food that an individual eats at one time Foodborne infections - correct answers Cause 5,000 deaths in United States each year Primary organisms that cause food illness - correct answers - Salmonella - Listeria - Toxoplasma Protein - correct answers 10-35% Carbohydrates - correct answers 45-65% fiber enhance health - correct answers - Slows emptying of the stomach - Interferes with fat and cholesterol absorption Medicine recommendations - correct answers • Men 38g of total fiber per day • Women 25g of total fiber per day Glycemic index - correct answers - Ranking of carbohydrates, gram for gram, based on their immediate effect on blood glucose (sugar) levels Glycemic load - correct answers Measure of how much a typical serving size of a particular food raises blood glucose Vitamins - correct answers - Fat soluble vitamins: A, D, E, and K ● Absorbed and stored in the body - Water soluble vitamins: C, and B vitamins ● Absorbed and either used or washed out Minerals - correct answers Make up four percent of body weight - Help build bones and teeth - Aid in muscle function - Help our nervous systems transmit messages Sodium - correct answers Helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles - However, excess sodium contributes to high blood pressure - Limited to 2,300 mg per day Body Mass Index (BMI) - correct answers a ratio of body weight to height, correlates with body fat Healthy BMI range - correct answers 18.5-24.9 overweight - correct answers 25 or greater obese BMI - correct answers 30 or greater Class 2 Obesity BMI - correct answers 35-39.9 class 3 obesity BMI - correct answers 40 and over waist circumference - correct answers Greater than 35 inches in women or 40 inches in men signals greater health risks ideal waist to hip ratio - correct answers Women: less than 0.80 Men: 0.90 or less Ideal body fat - correct answers Women: 16 to 35 percent