Name That Term
Math
Food Swaps and Portion Size
Physical Activity
100
The amount of heat needed to raise the temperature of 1 Kg of water by 1 degree C.
What is a Calorie?
100
What is a BMI of 26 classified as?
Overweight: 25-29.9
100
Which food is associated with weight gain? -whole grains -nuts -processed meats -dairy
Processed meats
100
What is the recommended physical activity level for adults to sustain weight?
150 minutes/week of moderate-intensity activity or 75 minutes/week of vigorous activity
200
A person's reasonable weight based on height.
What is ideal body weight?
200
Calculate BMR: A woman and a man who both weigh 150 lbs
(weight in lbs) X 10 for women/11 for men = BMR 150 lbs X 10 = 1,500 calories for BMR (female) 150 lbs X 11 = 1,650 calories for BMR (male)
200
What would be a healthy food swap for lunch meats?
low fat lunch meat or reduced sodium lunch meat.
200
What are tips for increasing physical activity?
-find something enjoyable -use the buddy system -spread out the activity throughout the day -start slowly and gradually increase -keep an activity log
300
The amount of calories expended in a 24-hour period to fuel the involuntary activities of the body at rest and after a 12-hour fast.
What is Basal Metabolic Rate (BMR) or Basal Energy Expenditure (BEE)?
300
What would the adjusted weight for calculating BMR be for a female who's ideal weight is 130 lbs but actually weighs 170 lbs?
(Actual weight + ideal ideal weight) / 2 (170 + 130)/ 2 = 150 lbs
300
What are appropriate ways to control portion sizes?
-using smaller plates, bowels and glasses -buying smaller packages of items/ avoiding jumbo sizes -buying pre-packaged, portion controlled items (100 calorie packs) -storing food out of sight
300
For most Americans, the largest percentage of their total calories expended daily is from: -physical activity -thermal effect of food -basal energy expenditure -sitting
Basal energy expenditure accounts for 60-70% of daily total calories expended. Physical activity accounts for 20% in sedentary adult and up to 50% in people who are very active. Thermal effect of food is estimated to be about 10% of daily caloric intake.
400
Waist circumference is an indicator of: -percentage of body fat -abdominal fat content -the ratio of body fat to muscle mass -body mass index
Abdominal fat content. Waist circumference may be an acceptable alternative to BMI measurement in some subpopulations.
400
A woman is 5'5, what is her ideal body weight?
125 lbs 100 lbs for the first 5 feet + 5 lbs for each additional inch 100lbs + (5 in X 5lbs) = 125 lbs
400
Which substitution results in a healthier food choice? -beef loin instead of beef rib -refried beans instead of cooked or canned pinto beans -natural cheese instead of low-fat cheese -baked potato with cheese sauce instead of baked potato with salsa
Beef loin instead of beef rib
400
Do calories eaten at night promote weight gain?
Quantity, not time, depends on if calories are stored as fat. Any calorie excess will lead to weight gain regardless of when food is eaten.
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