Theory of Wellness Final – Flashcards
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Carbohydrates, fats, and protein
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macronutrients
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fats
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lipids
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ten times the recommended dietary allowance or more
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megadoses
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used in food labels
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daily values
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vitamins and minerals
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micronutrients
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as many as... % of all cancers may be diet related
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30-50%
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the daily recommended fiber intake for males is... grams and for females is... grams.
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men: 38 grams women: 25 grams
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the most dangerous fat to one's health is:
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polyunsaturated fat
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... tend to be solids that typically do not melt at room temperature.
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saturated fats
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Proteins are composed of ... amino acids, of which ... are essential amino acids and ... are nonessential amino acids.
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20 amino acids, 9 essential amino acids, 16 nonessential amino acids
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Glycogen is...
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stored in the live and skeletal muscles
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fiber consumption:
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gives a feeling of fullness
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soluble fiber:
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binds fats for excretion
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insoluble fiber:
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increases peristalsis
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more than 90% of fats in foods are
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triglycerides
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unsaturated fats in the diet
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come from plant sources
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probiotics are found in
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yogurts
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the ... is the dietary reference intake that established a level when the EAR is not available
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AI
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the... is the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the U.S.
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RDA
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The National Academy of Sciences states that ... % of total calories should come from carbohydrates in a well-balanced diet.
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20-35%
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water is..
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used in digesting and absorbing foods, contained in almost all foods, involved in rebelling cells, the most important nutrient
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a food that supplies 2 grams of each fat, carbohydrate, and protein delivers... total calories
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34 calories
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... provide the nutritional base for a healthy diet in the MyPlate food guidance system
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fruits, whole grains, vegetables, low-fat milk
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which is not considered an antioxidant?
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Vitamin k
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what is true about multivitamins
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there is no solid scientific evidence that they decrease the risk of cancer
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as many as... % of college age women struggle with an eating disorder
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20%
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... is not included in the list of undesirable side effects of bulimia nervosa?
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intestinal cancer
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Typical symptoms of binge eating disorder do not include..
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very low body weight
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Helpful strategies for vegans do not include:
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consuming eggs and nuts
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nuts
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contain antioxidants
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soy products are considered healthy because they contain
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isoflavones
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Why are probiotics so important to one's diet?
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they are health promoting microorganisms , they help break down food, help break down disease promoting organisms that settle in the intestines
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define three main categories of fats. what is saturated fat?
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simple fats, compound fats, derived fats
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what are the five main functions of fat in the body
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they supply energy, supply fatty acids, helps preserve bodies heat, absorb external shock, carry essential vitamins
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what are the four main functions of minerals
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they supply firm structure to cells, help maintain water balance and acid base balance, they are part of respiratory pigments and enzymes, they regulate nervous system and muscular tissue excitability.
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According to the U.S. Surgeon General, diseases of dietary excess and imbalance are among the leading causes of death in the United States
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true
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Carbohydrates, fats, protiens, and water are termed micronutrients
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false
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fats are the major source of calories the body uses to provide energy for work, cell maintenance, and heat.
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false
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Substrates are foods that are used as energy sources.
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true
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minerals are used to build and repair tissues including muscles, blood, internal organs, skin, hair, nails, and bones.
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false
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water is the most important nutrient
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true
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daily caloric intake should be distributed so that 45% to 65% of total calories come from carbohydrates
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true
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the recommendation for poultry, fish, or meat is to eat three ounces, and no more than six ounces
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true
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meats and milk products are the richest sources of antioxidants and phytonutrients
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false
