DIG Exam 3 ILA Adult Sos

Nutrition and physical activity

__-__%, Basal metabolic rate (BMR), amount of energy to keep the body running

60-80

thermic effect of breaking down food

Diet induced thermogenesis

You can burn more calories than consumed (____ ______) by increasing BMR and increased muscle mass

Lose weight

______ has a higher TEF and burns more calories than carbs or fats so you feel full quicker and ______ releases satiety hormones to slow food intake

protein

Increased health risk

For women greater than __ inches

For men greater than __ inches

Excess abdominal fat has an increased health risk even if your BMI is normal

35

45

BMI 25-30

Overweight

BMI 30 or above

Obese

BMI 18.5-25

Normal

BMI less than 18.5

Underweight

Saturated fat and cholesterol

Low intake of sugar (sugary beverages)

Low in salt

Low intake of alcohol

The body turns alcohol first into fat so it can be utilized as food, most is stored

Healthy nutrition

monounsaturated and polyunsaturated fats

Vegetable oils, nuts, seeds and fish

Good unsaturated fats

partially hydrogenated oil primarily in processed foods

Bad trans fats

not as harmful as trans but best consumed in moderation

Red meat, butter, cheese, ice cream

Saturated fats

With time, elevated salt levels lead to high blood pressure and finally ___ ____ ______

End organ damage

The _____ of carbohydrates in your diet is less important than the types

amount

Whole grains, vegetables, fruits and beans

Unprocessed healthy carbs

White bread, pastries and sodas

Highly processed unhealthy carbs

easily digested

No data on estimated average requirements because it is not a nutrient and no deficiency state has been demonstrated

Fiber

_____ leads to greater satiety, less insulin secretion, and more short-chain fatty acid all amount to less body weight

Fiber

______ fiber speeds rate of digestion

Insoluble fiber

_______ fiber slower rate of digestion

Soluble fiber

_______ helps remove some fats, cholesterol

and toxins before being absorbed by gut

fiber

_____ allows for satiety before other macronutrients and has a higher TEF than other macronutrients

protein

______ slows the spike allowing for a steady release of insulin and a slower rate of glucose removal from blood, foods higher in _____ make you feel full longer

protein

Healthy nutrition and physical activity have greater scientifically proven benefits over _____ use in diets

Coffee

Drinking _____ in pregnancy may be associated with harm

Coffee

_________ alcohol use for healthy adults means up to one drink a day for women of all ages and men older than 65, and up to two drinks a day for men 65 and younger

Moderate

Alcohol may provide health benefits for individuals that have _______ factors for heart disease, strokes and diabetes

Existing

healthy nutrition and physical activity have greater scientifically proven benefits over _____

Alcohol

Increasing alcohol use above _____ has no health benefits

moderate

Increased body fat to lean muscle mass is not good for _____. Body fat negatively affects hormone balance required for ______

Fertility

Resistance (working muscle against weight) training and High-intensity interval training (HIIT) have long durations of increased metabolic rates after the exercise, up to __ hrs.

24

Aim for ___ minutes of physical activity per day

30

A good balance between cardiovascular, HIIT, resistance and sports will most likely give the best ____ ____ results

Long term

Increased _____ mass burns more calories and helps with posture (important with age)

muscle

we spend ?/? of our lives asleep

1/3

Adequate ____ is necessary to

Fight off infection, support metabolism of sugar to prevent diabetes, perform well in learning, work effectively and safely

Sleep

Sleep disorders and chronic short sleep is associated with

Heart disease, high blood pressure, obesity and diabetes

According to the National Sleep Foundation most current standards, adults should get _ hours of quality sleep per night for health and wellness

8

What adult age group is basal metabolic rate the highest?

20 YO

At what waist circumference (inches) in men does the measurement start to reflect an increase health risk?

41 inches

What physiological changes occur with time in the kidney glomeruli with a high sodium diet?

Increased interstitial fibrosis

Increase intraglomerular pressure

Increased interstitial fibrosis

High mesangial-cell signaling

Increased GFR

High sodium diet and the kidney

What activity provides the greater health benefits for individuals that have existing factors for heart disease, strokes and diabetes?

Healthy nutrition and at least 30 minutes of physical activity per day