Exam 3 Study Questions

BMR in calories + calories spend on activity

weight in pounds x 10 for women or 11 for men = BMR in calories

BMR in calories x 20% sedentary, 30% light activity, 40% moderate activity, 50% high activity = calories spent on activity

weight (kg) / height (m^2)

<40 inches in men, <35 inches in women

waist circumference / hip circumference

0.5

keep waist to less than half your height

18.5-25

<18.5

25-30

30

ratio of beneficial ingredients to food's energy content for the amount consumed

number of calories in an amount of food

2 hours 30 minutes

find something enjoyable, use buddy system, spread out activity, start slowly and slowly increase, keep activity log

walking, housework

cardiorespiratory endurance exercises, jogging, walking briskly, weight training

running, high intensity weight training, interval training

servings per container in larger bold type, serving size reflects how much is typically eaten at one time, calories are in bold, percent daily values updated, new added sugars included, vitamins, footnote better explains daily value

foods offering health benefits beyond nutritional value

berries, soy foods, oats, fatty fish, green tea, nuts, citrus fruits, spinach, kale, broccoli, cauliflower, cabbage

flu

campylobacter, norovirus, listeria monocytogenes, toxoplasma gondii, salmonella nontyphoidal

hand hygiene, do not cross contaminate, refrigeration, cook to proper temperature

calcium rich foods and antibiotics, pickled fermented foods and MAIOs, vitamin k and warfarin, alcohol and prescription stimulants, grapefruit juice and statins

discuss supplement use with physician, only single-supplement products should be used and in small doses, monitor for adverse effects

greater crop yields, greater resistance, longer shelf life, better flavor, new food varieties

unwanted changes in nutritional content, creation of allergens, toxic effects on bodily organs

reduces or eliminates pathogens that can cause foodborne illness

cross-cultural food creations, convenience foods, restaurant sourced meals

provide significant source of calories and are regularly included in the diet, typically complex carbs

rice, noodles, eggs, bread

foods widely consumed but not on a daily basis, vary with availability

dairy, sugars, meats

eaten occasionally, typically based on individual's preferences

cake, ice cream, candy

high in fat, cholesterol, sodium, often breaded and fried, reserved for special occasions and holidays

low-fat, high-fiber, many complex carbohydrates and vegetable proteins, pork, goat, poultry, lactose intolerance is common

rice and wheat, cooked foods, high sodium intake

no meat on ash wednesday or fridays in lent, avoid food and beverages one hour before communion, several fast days during year

numerous feast and fast days

no coffee, tea, alcohol, or tobacco; limit meats, eat mostly grains, fast once per month

lacto-ovo vegetarians, no overeating, no coffee, tea, and alcohol; 5-6 hours between meals without snacking

no kosher animals, no blood, milk and meat are never combined

no pork, no carnivorous animals, no birds of prey, no land animals without ears, no gelatin, no blood, no intoxicants

nonviolence as applied to foods, mostly vegetarian, no beef or alcohol

lacto-ovo vegetarians

grains, fruits and vegetables, legumes, seeds, nuts, dairy products, and eggs

28-40 lbs

25-35 lbs

15-25 lbs

11-20 lbs

folic acid, iron

decrease risk of neural tube defects

400μg/day

decreased risk of low birth weight, decreased risk of preterm delivery and perinatal mortality

27mg/day

multivitamin and mineral supplement

eat easily digested carbs, frequent small snacks, avoid liquids with meals, limit high-fat foods

increase fiber intake, increase fluid intake, hot water with lemon or prune, regular exercise

Small frequent meals, eliminate liquids before and after meals, avoid coffee, high-fat, spices, lying down or bending while eating

galactosemia, illegal drug use, tuberculosis, HIV/AIDS, certain drugs

optimum nutrition, enhances immune protection, reduce allergies, lessens risk of overfeeding, aids in development, lowers risk for obesity, reduces constipation or diarrhea

strengthen bond, reduced financial cost, less preparation and cleanup, inhibits ovulation, decreases risk of postpartum depression, lowers risk of developing type 2 diabetes, breast and ovarian cancers

no antibodies in formula, nutrients are not as easily absorbed, babies gain weight more quickly, risk of overfeeding

fiber, vitamin A, calcium, iron, potassium

lower intake of vitamins and minerals

lack of time, belief that children will outgrow excess weight, lack of knowledge, fear they will cause eating disorders

gradual, inevitable, and complex process that eventually leads to organ, tissue, and function impairments

less calories, more nutrients

higher amounts of protein is used to stimulate protein synthesis, altered sense of thirst and decreased ability to urinate increases risk of dehydration and hyponatremia, fiber protects against coronary heart disease, reduced ability to make vitamin d, low bone density means increased calcium requirements, atrophic gastritis may limit ability to digest b12

obesity, alzheimer's disease, malnutrition, frailty