exam 3 health and wellness

What four factors influence nutrition choices?

Health, appearance, behavior, and mood.

What are the Dietary Reference Intakes (DRIs) for carbs, fats, and proteins?

• Carbs: 45–65% of total calories

• Fats: 20–35% (limit saturated <10%)

• Protein: 10–35%

How much fiber should an adult consume daily?

25–35 grams per day.

What is a trans fat?

A hydrogenated fat that raises LDL cholesterol and contributes to plaque buildup.

Why are trans fats harmful?

They increase LDL (“bad” cholesterol) and risk of heart disease.

What nutrient is often deficient in vegan diets?

Vitamin B12

Are tea, coffee, and soft drinks good water substitutes?

No — limit caffeine to 3 drinks/day and avoid sugary soft drinks.

What are examples of simple vs. complex carbohydrates?

• Simple: Soda, candy, sweets

• Complex: Whole grains, pasta, rice, vegetables

What determines if someone gains or loses weight?

The balance between caloric intake and expenditure.

Why does metabolism decrease with age?

Because physical activity and muscle mass decrease (“creeping obesity”).

What causes increases in energy intake?

Large portions, high-fat foods, cheap/easy access to fast food.

What is the best long-term weight control method?

A lifestyle approach: healthy eating + regular exercise.

How many calories are in one pound of body fat?

3,500 calories

What is the safe daily caloric deficit for fat loss?

500–1,000 calories/day (1–2 lbs lost per week).

What are examples of healthy eating patterns?

Eat breakfast, smaller frequent meals, drink water, eat complex carbs, avoid empty calories.

Why are fad diets ineffective?

They cause water loss, slow metabolism, and lack essential nutrients.

What are common problems with weight-loss drugs?

Side effects, dependency, and poor long-term results.

What is the difference between stress and a stressor?

Stress = body’s response; Stressor = event causing stress.

What conditions are linked to high stress?

Heart disease, stroke, ulcers, insomnia, weakened immunity, aging.

What are direct effects of stress?

Raised blood pressure, impaired immune system.

What are indirect effects of stress?

Poor diet, lack of sleep, less exercise, substance use.

Give examples of major stressors.

Death, illness, divorce, financial issues, academic pressure.

What is the top stressor for middle-aged adults?

finances and work-related stress.

What is the top stressor for college students?

Grades and academic workload.

Which generations report the highest stress?

Millennials and Gen Z.

What are the three phases of the General Adaptation Syndrome (GAS)?

Alarm → Resistance → Exhaustion.

What are negative responses to stress?

Fatigue, anxiety, headaches, insomnia, poor concentration, substance use.

Describe Type A personality.

Competitive, impatient, easily angered.

Describe Type D personality.

Distressed, socially inhibited, holds in negative emotions.

How does physical activity help manage stress?

Reduces tension, anxiety, depression; improves sleep; buffers stress effects.

How many hours of sleep do adults need?

7–8 hours per night.

What are benefits of leisure and recreation

Improve social, emotional, physical, intellectual, and spiritual wellness.

What are the three main types of coping strategies?

Appraisal-focused, emotion-focused, and problem-focused.

What is appraisal-focused coping?

Reframing perception or confidence toward a stressor.

What is emotion-focused coping?

Managing emotional responses (exercise, prayer, deep breathing).

What is problem-focused coping?

Taking direct action or seeking help to solve the issue.

What are the “Three R’s” of relaxation

Reduce mental activity, Recognize tension, Reduce respiration.

What are examples of mindfulness or spiritual coping?

Prayer, meditation, focusing on the present moment.

What are key time-management skills?

Prioritize, plan, set SMART goals, avoid procrastination.

What are the three types of social support?

Informational (advice), Material (resources/help), Emotional (encouragement).