Flashcards: Healthy Lifestyle, Nutrition and Digestion — 73 cards

How was health historically defined?

As the absence of physical disease.

What does physical fitness enable without undue fatigue?

Performing moderate to vigorous physical activity.

What factors does wellness involve beyond absence of disease?

Physical, environmental, social, psychological, intellectual, and spiritual factors.

Which six dimensions make up wellness?

Physical, social, intellectual, emotional, spiritual, and environmental.

Name one characteristic of high quality of life.

Optimism.

Name one characteristic of low quality of life.

Dependence.

What are the stages of behavior change progression?

Precontemplation, contemplation, preparation, action, maintenance, and termination.

Is relapse an original stage of behavior change?

No, relapse is not an original stage but occurs periodically.

What does preparing for behavior change involve?

Setting SMART goals, commitment, recruiting resources, planning barriers, and visualizing new behavior.

What is the first step of the scientific method?

Asking a question.

Which types of studies are included in analytical nutrition studies?

Chart reviews and review studies.

Which types of studies are included in observational nutrition studies?

Descriptive, correlational, epidemiological, case-control, and cohort studies.

Which types of studies are included in experimental nutrition studies?

Laboratory, animal, clinical trial, and intervention studies.

What makes a food claim suspicious regarding evidence?

It relies on testimonials or unpublished studies.

What logical issue makes a food claim suspicious?

Logic without proof.

What kind of promises make a food claim suspicious?

Many promised benefits or money-back guarantees.

What are nutrients in food responsible for besides energy?

They regulate chemical reactions and growth, development, and maintenance of body structures.

Which six classes make up the nutrients?

Carbohydrates, fats, proteins, water, vitamins, and minerals.

What does one kilocalorie equal in calories?

1000 calories.

What heat change defines one kilocalorie?

Raising 1 kg of water by 1°C.

Which nutrient classes contain calories?

Carbohydrates, proteins, and fats.

Do vitamins and minerals contain calories?

No, they contain no calories.

Does alcohol contain calories and is it a nutrient?

Alcohol contains calories but is not a nutrient.

What are the acceptable macronutrient distribution ranges for carbohydrates?

45–65% of total energy intake.

What does a healthy diet provide besides energy?

Adequate amounts of nutrients.

What does a healthy diet emphasize besides variety and moderation?

Nutrient density.

What do nutrient-dense foods provide relative to their calories?

Many nutrients.

What do empty-calorie foods provide relative to their calories?

Few nutrients.

What are empty-calorie foods usually high in?

Fat or sugar.

How many food groups does the food guide plate contain?

Five food groups.

What portion of the plate should be vegetables and fruit according to the food guide?

Half the plate.

Which types of vegetables does the food guide recommend choosing?

Dark green, red, or orange vegetables.

What is the FDA Daily Value used for?

To evaluate a food's nutrient quantity.

On what calorie intake is the FDA Daily Value based?

2000 calories per day.

What organs does the gastrointestinal tract include?

Mouth, esophagus, stomach, small intestine, and large intestine.

What does mechanical digestion do to food?

Physically breaks food into smaller pieces without chemical change.

How does peristalsis move food through the esophagus?

By waves of muscle contraction from mouth to stomach.

Where does about 90% of digestion and absorption occur?

In the small intestine.

How long is the small intestine where most digestion occurs?

About 22 feet long.

Which enzyme breaks carbohydrates into glucose in the small intestine?

Pancreatic amylase.

What role does bile play in fat digestion in the small intestine?

It emulsifies fats before pancreatic lipase breaks them down.

What structures increase the small intestine's surface area for absorption?

Folds, villi, and microvilli.

What do villi in the small intestine contain for nutrient transport?

Small blood vessels and lacteals.

What does the large intestine absorb during digestion?

Water and some chemicals.

What role do intestinal bacteria play in the large intestine?

They digest remaining food particles and produce vitamins.

What forms stool in the large intestine?

Nondigestible material.

How does food intolerance differ from food allergy?

Food intolerance causes symptoms without immune involvement; food allergy is an immune hypersensitivity.

What happens to insulin production in type 1 diabetes?

The body produces little or no insulin.

How does the immune system affect pancreatic cells in type 1 diabetes?

It attacks insulin-producing pancreatic cells.

What causes high blood glucose in type 1 diabetes?

Little or no insulin production causes it.

What happens to insulin production in type 2 diabetes?

The body continues to produce insulin.

Why do cells fail to absorb glucose efficiently in type 2 diabetes?

Cells become resistant to insulin.

What hormones does the pancreas produce to regulate blood glucose?

Insulin and glucagon.

What roles does the pancreas have in digestion and blood glucose control?

It produces enzymes and hormones regulating these processes.

What does occupational wellness include regarding work?

Happiness, fulfillment, harmony with goals, appreciation, and safety.

What does financial wellness involve managing?

Financial needs and wants with income, debts, savings, and investments.

What can cause relapse during behavior change?

Overconfidence, temptation, stress, emotional distractions, and self-criticism.

Which factors predispose a person to change behavior?

Knowledge, attitudes, beliefs, values, and perceptions.

Which factors enable behavior change?

Skills, resources, accessible facilities, and physical and mental capabilities.

Name one example of a nutrient-dense food.

Fruits.

Name another example of a nutrient-dense food besides fruits.

Vegetables.

Give a third example of nutrient-dense foods.

Dairy products.

What proportion of daily grains should be whole grains according to the food guide?

Half of daily grains.

Which protein sources does the food guide recommend choosing?

Lean meats, seafood, legumes, nuts, seeds, and soy products.

Name three mandatory elements on a food label.

Statement of identity, ingredient list, Nutrition Facts panel.

What does the stomach mix food with?

Gastric juices containing hydrochloric acid, enzymes, mucus, and water.

What substances can be absorbed in the stomach?

Small amounts of water, drugs, alcohol, and minerals.

Where is bile produced and stored before release into the small intestine?

Produced in the liver and stored in the gallbladder.

Where do absorbed nutrients travel before reaching body cells?

Toward the liver for storage and processing.

What are common causes of diarrhea?

Food intolerance, gastrointestinal infection, stress, or bowel disorders.

What serious condition can diarrhea cause?

Severe dehydration.

What is irritable bowel syndrome?

A disorder interfering with normal colon function causing cramps, bloating, diarrhea, or constipation.

How can type 2 diabetes often be managed?

With diet, exercise, medication, and sometimes insulin.