HOSA Healthy Living NASM Nutrition
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72 Terms
Q: What are the four steps of habit formation?
A: Cue, Craving, Response, Reward.
Q: What is the "habit loop"?
A: A cycle involving cue, routine, and reward that helps establish habits.
Q: What role does reward play in habit formation?
A: Rewards reinforce behavior, increasing the likelihood of repetition.
Q: What is energy balance?
A: The relationship between calories consumed and calories expended.
Q: Define Total Energy Expenditure (TEE).
A: The total number of calories your body needs in a day.
Q: Name the three components of TEE.
A: Basal Metabolic Rate (BMR), Physical Activity, and Thermic Effect of Food.
Q: What is mindful eating?
A: Paying attention to hunger and satiety cues while eating without distraction.
Q: Name two psychological benefits of mindful eating.
A: Stress reduction and improved relationship with food.
Q: What is sensory engagement in mindful eating?
A: Fully experiencing the taste, smell, and texture of food.
Q: What is the purpose of a food label?
A: To provide information on the nutritional content of food.
Q: How are serving sizes determined on food labels?
A: They reflect standard consumption amounts based on the product.
Q: What are macronutrients listed on food labels?
A: Carbohydrates, proteins, and fats.
Q: What are the two types of unsaturated fats?
A: Monounsaturated and polyunsaturated fats.
Q: What is the role of omega-3 fatty acids?
A: Reducing inflammation and supporting heart health.
Q: Name a food high in saturated fats.
A: Butter.
Q: What are the four steps of habit formation?
A: Cue, Craving, Response, Reward.
Q: What is the "habit loop"?
A: A cycle involving cue, routine, and reward that helps establish habits.
Q: What role does reward play in habit formation?
A: Rewards reinforce behavior, increasing the likelihood of repetition.
Q: What is energy balance?
A: The relationship between calories consumed and calories expended.
Q: Define Total Energy Expenditure (TEE).
A: The total number of calories your body needs in a day.
Q: Name the three components of TEE.
A: Basal Metabolic Rate (BMR), Physical Activity, and Thermic Effect of Food.
Q: What is mindful eating?
A: Paying attention to hunger and satiety cues while eating without distraction.
Q: Name two psychological benefits of mindful eating.
A: Stress reduction and improved relationship with food.
Q: What is sensory engagement in mindful eating?
A: Fully experiencing the taste, smell, and texture of food.
Q: What is the purpose of a food label?
A: To provide information on the nutritional content of food.
Q: How are serving sizes determined on food labels?
A: They reflect standard consumption amounts based on the product.
Q: What are macronutrients listed on food labels?
A: Carbohydrates, proteins, and fats.
Q: What are the two types of unsaturated fats?
A: Monounsaturated and polyunsaturated fats.
Q: What is the role of omega-3 fatty acids?
A: Reducing inflammation and supporting heart health.
Q: Name a food high in saturated fats.
A: Butter.
Q: What is the main function of dietary fats?
A: To provide energy and support absorption of fat-soluble vitamins.
Q: What is the primary benefit of calorie counting?
A: To manage energy intake for weight control.
Q: How does the body store excess calories?
A: As fat or glycogen.
Q: What is the role of complementary proteins in a vegan diet?
A: To provide all essential amino acids by combining different plant proteins.
Q: Name two examples of complementary protein combinations.
A: Rice and beans, or hummus and pita bread.
Q: What is the caloric value of one gram of protein?
A: 4 calories.
Q: How does protein intake affect weight loss?
A: It helps preserve muscle mass while reducing fat.
Q: What are the benefits of plant-based protein sources?
A: Lower in saturated fats and higher in fiber compared to animal proteins.
Q: What is the primary challenge of smart grocery shopping?
A: Balancing cost, nutrition, and convenience.
Q: What is the importance of a grocery list?
A: It helps streamline purchases and avoid impulse buying.
Q: Name two ways to evaluate food products in a grocery store.
A: Reading nutrition labels and checking ingredient lists.
Q: Why is over-reliance on health food bars discouraged?
A: They should supplement, not replace, a balanced diet.
Q: What is the historical significance of the Space Food Stick?
A: It was one of the first marketed energy bars for astronauts in the 1960s.
Q: What is the primary use of energy bars?
A: To provide quick energy for endurance activities.
Q: What distinguishes meal replacement bars from protein bars?
A: Meal replacement bars are calorie-dense and designed for full meal substitutes.
Q: How can mindful eating improve digestion?
A: By slowing down and allowing the body to process food effectively.
Q: What is the importance of portion control in calorie counting?
A: It ensures accurate tracking of energy intake.
Q: What is the role of cholesterol in the body?
A: To build cell membranes and produce hormones.
Q: Name two examples of plant-based protein sources.
A: Lentils and quinoa.
Q: What is the difference between saturated and unsaturated fats?
A: Saturated fats are solid at room temperature, while unsaturated fats are liquid.
Q: How does the FDA regulate food labels?
A: By requiring information on serving sizes, calories, and key nutrients.
Q: What is the primary focus of mindful eating?
A: Being fully present and aware during meals.
Q: Name three core principles of mindful eating.
A: Awareness, sensory engagement, and conscious decision-making.
Q: What is the benefit of using a calorie-tracking app?
A: It simplifies monitoring daily intake and macronutrient distribution.
Q: How do dietary fats support brain health?
A: They provide essential fatty acids and help maintain cell structure.
Q: What is the thermic effect of food (TEF)?
A: The energy used to digest, absorb, and process nutrients.
Q: Name a tip for avoiding unhealthy grocery store purchases.
A: Plan ahead and stick to a shopping list.
Q: Why are whole foods preferred over processed foods?
A: They contain fewer additives and are more nutrient-dense.
Q: What is the significance of omega-6 fatty acids?
A: They are essential fats that support cell function and growth.
Q: How do you calculate your Basal Metabolic Rate (BMR)?
A: Using equations like Harris-Benedict or Mifflin-St Jeor.
Q: What is the importance of hydration in mindful eating?
A: To distinguish between thirst and hunger.
Q: What is the role of meal planning in smart grocery shopping?
A: It ensures balanced nutrition and reduces food waste.
Q: How does fiber affect calorie counting?
A: It adds bulk to food without contributing calories.
Q: What is the impact of trans fats on health?
A: They increase bad cholesterol (LDL) and decrease good cholesterol (HDL).
Q: Name a benefit of protein bars for athletes.
A: Convenient source of protein for muscle recovery.
Q: What are two key elements to consider on nutrition labels?
A: Serving size and percent daily value.
Q: How do added sugars impact health?
A: They contribute to weight gain and increase the risk of chronic diseases.
Q: What are macronutrients?
A: Carbohydrates, proteins, and fats.
Q: What are micronutrients?
A: Vitamins and minerals essential for body function.
Q: How does calorie counting align with weight management?
A: By ensuring energy intake matches energy expenditure.
Q: Why is planning meals around nutrient-dense foods important?
A: It optimizes health and supports energy needs.
Q: What is the purpose of the "footnote" on nutrition labels?
A: To provide general dietary advice based on a 2,000-calorie diet.