Chp 1-2
True or False
Saturated fat is liquid at room temperature
False.
Saturated fat is solid at room temperature
What is the name of the cells in which fat is store?
Adipocytes
True or False
Men required less protein because they generally have more lean body mass than women
False.
men need MORE protein due to their generally lean body mass compared to women
How many calories are in one pound of fat?
3500k calories
What is the calculation tool used to screen for health risks and nutritional disorders by categorizing individuals' weight and height from being underweight to morbidly obese?
BMI
To calculate your Body Mass Index, divide your weight in kilograms by the square of your height in meters: BMI = weight (kg) / (height (m)) ^2
True or False
The prevalence of adult and childhood obesity Is NOT considered an Epidemic
False.
Recent significant data shows a substantial rise in obesity rates across various demographics, prompting health concerns and interventions at both national and global level
Signs in a malnourished patient?
A- Weak, white teeth, short hair and long nails
B- Clear skin, strong hair & nails, consistent energy
C- Underweight, weak, depressed & brittle nails
C- Underweight, weak, depressed & brittle nails
What are all the factors Fatness is influenced by?
A- Nutritional, economic and social factors
B- Genetics, nutritional, psychologic, economic and social factors
C- Genetics, psychologic, economic
B- Genetics, nutritional, psychologic, economic and social factors
What are some of the potential vegan nutrient's deficiencies?
A- Vitamin D & fiber
B-B12 & Protein
C-Vitamin D & B12
C- Vitamin D & B12
When does vitamin toxicity happen?
A- With the prolonged vitamin supplements intake
B- With intermittent vitamin supplements intake
C- When taken as recommended
A- With the prolonged vitamin supplements intake
(Think: too much of anything is bad!)
What are the two most common deficiencies in today's society?
A-Iron and Calcium
B- Vitamin D & B12
A- Iron and Calcium
(B= potential vegan's nutrition deficiency)
True or False
High intensity exercise may stimulate immune system and decrease infection in patients with HIV
False.
High intensity exercise may suppress immune system while MODERATE exercise stimulates immune system and may prevent infection
What are the 6 nutrient categories?
Carbohydrates, proteins, lipids (fats), minerals & water
Simple carbs are:
A- Quickly digested and absorbed into the blood stream which will lead to rapid spike in our blood sugar levels
B- Slowly digested providing a more sustained release of energy.
C-Process of converting glucose to glycogen
A- Quickly digested and absorbed into the blood stream which will lead to rapid spike in our blood sugar levels
(b= complex carbs & C=glycogenesis)
True or False
Eating a piece of fruit with lunch daily is an example of chaining
True.
Nutrition lifestyle CHAINING - If two actions consistently occur together, they often become linked or tied to each other, becoming one behavior or habit (has applications in improving nutrition and wellness)
Determine if both statements are correct or not
(Answer: all correct, A correct or B correct)
A-polyunsaturated fat is an essential fat and lowers LDL cholesterol
B-monounsaturated fat is considered a healthy fat and lowers LDL and maintains HDL
All correct!
(polyunsaturated= nuts/seeds & healthy oils & monounsaturated= avocado & salmon)
(LDL=Keep LOW & HDL= keep HIGH)
What government resource helps individuals make healthier food choices through a food guidance system?
What kind of exercise is beneficial for obesity?
A- exercising 5-7 times a week for 40-60 mins
B- exercising 3-5 times a week for 20-30 mins
C- low impact aerobic exercise and resistance training
C- low impact aerobic exercise [cardiovascular benefits while minimizing stress on joints] and resistance training [improves muscular strength, endurance and size]
(A=exercises duration guidelines for obesity
B=exercise guidelines for osteoporosis pts)
Signs of Metabolic Syndrome?
A- Low BP, Low blood glucose, Low lipid profile, small waist and low HDL
B- High blood glucose, high BP, low HDL, high lipid profile and large waist
C- normal waist, high HDL, normal lipid profile, high BP and low blood glucose
B - High blood glucose, high BP, low HDL, high lipid profile and large waist
What is leptin?
A- Increased appetite
B- Limit people's ability to stay active while surrounding them with inexpensive high-energy foods
C- Role in complex system of body weight/fat and long-term appetite regulation & inhibits food intake
C- Role in complex system of body weight/fat and long-term appetite regulation & inhibits food intake (reduce appetite and increases energy - produced by fat cells)
(A-Ghrelin; B-Obesogenic environment)
True or false
Normal functioning of the nervous system depends on low levels of the B-complex vitamins, especially thiamine, niacin, and vitamins B6 and B12
False.
NS needs an ADEQUATE amount to function properly
What does obesogenic environment mean?
A-Decreased dietary quality, bad eating behaviors, poor mental and physical health, health disparities, higher spending on health care, not enough access to nutritious food
B- Increased appetite
C- limit people’s ability to stay active while surrounding them with inexpensive high-energy foods
C- limit people’s ability to stay active while surrounding them with inexpensive high-energy foods
(A= the effects of food insecurity on families
B=Ghrelin, hunger messenger)
What are the 4 leading DIET related causes of death?
A- Overweight or obesity, high serum cholesterol levels, hypertension, and CHD and CVD risk factors
B- Coronary heart disease, Cancer, Cardiovascular disease and Type 2 diabetes
C- Accidents, Cirrhosis, Suicide and homicide
B- Coronary heart disease, Cancer, Cardiovascular disease and Type 2 diabetes
(A= Indicators of nutrition-related health
C= the 4 leading causes of death due to excess alcohol consumption)
What are some positive effects of exercise on the aging process?
A- Functional independence/ decreases falls/ reduces fat, improves metabolic functions, improves cardio-pulmonary functions
B- positive stress response, release of physical and emotional tensions
C- Controlled breathing, medication, yoga
A- Functional independence, decreases falls, reduces fat, improves metabolic functions, improves cardio-pulmonary functions
(B= benefits of the relaxation response
C= best techniques to elicit relaxation response)
HYPOglycemia symptoms?
A- Dry mouth, increase thirst, weakness, headache, blurred vision & frequent urination
B- Cold, Clammy, sweating pallor, hunger, lack of coordination & sleepiness
C- face drooping, arm weakness, speech difficulties, severe headaches
B- Cold, Clammy, sweating pallor, hunger, lack of coordination & sleepiness
(A= signs of HYPERglycemia
C= signs of stroke)
Choose the correct statement
A- Polyunsaturated fat is an essential fat that increase LDL cholesterol
B- Monounsaturated fats are considered unhealthy and maintains LDL and lowers HDL cholesterol
C- HDL is good cholesterol and LDL is bad cholesterol
C- HDL is good cholesterol and LDL is bad cholesterol
(A- Polyunsaturated fat LOWERS LDL; B- Monounsaturated fats are HEALTHY and LOWERS LDL and MAINTAINS HDL)
What situations does catabolism occur in?
A- starvation, illness, injury or inadequate protein intake
B- periods of growth, pregnancy, recovery from illness/injury or in high protein intake
A- starvation, illness, injury or inadequate protein intake
(B- it's when anabolism happen)
(catabolism=cat the destroy, bad cat! & Anabolism=Ana the builder, building the human body)
What is the total fat (including storage fat) in both genders?
A- men: 3%-8% and women: 12% to 14%
B- men: 15%-20% and women: 25%-30%
B- men: 15%-20% and women: 25%-30%
(A=percentage of essential body fat per gender)
What are the two most common foods contaminating bacteria?
(Hint: common causes of UTIs and food poisoning)
E. coli and Salmonellosis
(Salmonella= It's spread by eating contaminated food or water, or by contact with infected people or animals
E. coli= most common cause of urinary tract infections, normally found in the colon, but it can spread to the urinary tract)
What type of exercise is recommended for individuals with arthritis- rheumatoid arthritis?
A-Increase and develop joint Range of motion and increase joint flexibility
B- aerobic exercise; strength building and joint ROM
C-walking, stair climbing, floor calisthenics, aerobic exercises
B- aerobic exercise; strength building and joint ROM
(A= the goal of exercise for patients with arthritis
C= exercises to help prevent osteoporosis)