HEALTHY LIFESTYLE HOSA

common vaccines

polio, mumps, rubella, measles, and tetanus

how are vaccines recommended?

by age, health, or specific circumstances

a healthy eating pattern includes...

a variety of vegetables, whole fruits, whole grains, low-fat dairy, a variety of protein, and oils

a healthy eating pattern limits...

saturated fats, trans fats, added sugars, and sodium

less than ____% of calories per day from added sugar and saturated fats

10

consume less than _______mg per day of sodium

2300

eating pattern represents...

the totality of all foods and beverages consumed

where should your essential vitamins come from?

your diet, not supplements

food pattern modeling

assesses how well combinations and amounts of foods from all food groups would result in healthy eating patterns that meet nutrient needs and accommodate limits

healthy eating patterns prevent...

cardiovascular disease, type 2 diabetes, certain types of cancers, and obesity

caloric needs are based on...

age, sex, height, weight, and level of physical activity

caloric balance

the balance between calories taken in from food and the calories expended from metabolic processes and physical activity

how many calories in a gram of carbohydrates

4 calories

how many calories in a gram of protein

4 calories

how many calories in a gram of fat

9 calories

how many calories in a gram of alcohol

7 calories

should pregnant women increase, decrease, or do nothing to their caloric intake?

increase

recommended servings of vegetables

2 1/2 cups

why is eating a variety of vegetables important?

they provide different vitamins

why are legumes good?

high in protein, provide nutrients typically found in meats (such as iron and zinc), excellent sources of fiber

recommended servings of fruit

2 cups

-whole grains contain the entire kernel, including...

-refined grains don't include...

-the endosperm, bran, and germ

-the bran and germ

recommended servings of dairy for...

-ages 2-3

-ages 4-8

-ages 9+

- 2 cups

- 2 1/2 cups

- 3 cups

recommended servings for protein foods (does not have to be animal based)

5 1/2 oz

how much seafood should you consume per week?

8 oz

oils are a major source of...

essential fatty acids and vitamin E

fraction of adults and children who are obese

2/3 adults, 1/3 children

solid fats

solid at room temp, contain more saturated fatty acids and less unsaturated

to support a healthy body weight, meet nutrient needs, and lessen the risk of chronic disease, _______ are needed in overall eating patterns

shifts to more nutrient dense options

what are sectors? (according to the social-ecological model)

systems, organizations, businesses, and industries that have an important role in helping individuals make healthy choices.

what do sectors influence?

the degree to which people have access to healthy food and/or opportunities to be physically active, or they influence social norms and values

how do settings affect individuals? (according to the social-ecological model)

determine what foods are offered and what opportunities for physical activity are provided

social and cultural norms

rules that govern thoughts, beliefs, and behaviors. based on the values of a society

examples of social and cultural norms

acceptable body weights, food preferences, values on physical activity and health

changes to __________ and _________ can have a powerful effect on social and cultural norms and values over time and can align with the Dietary Guidelines

sectors and settings

what are individual factors? (according to the social-ecological model)

factors unique to the individual, such as age, sex, socioeconomic status, etc

how are professionals beneficial to individual factors?

can develop a healthy eating pattern tailored to their individual factors

factors that limit an individual's or family's capacity to choose a healthy diet

food access, household food insecurity, and acculturation

what is food insecurity?

when access to nutritionally adequate and safe food is limited or uncertain. can be temporary or persist over time.

how can professionals help acculturation?

can help individuals by recognizing cultural diversity and developing programs and materials that are responsive and appropriate to their belief systems, lifestyles and practices, traditions and other needs. prevents them from adopting unhealthy habits

multi-component changes

use a combination of strategies to promote behavior change

multi-level changes

those that target change at the individual level as well as additional levels, such as in community, school, and retail settings

adults need at least _____ minutes of moderate-intensity physical activity and should perform muscle-strengthening exercises on ___ or more days each week

150, 2

ages 6-17 need at least ____ min of physical activity per day

60

aerobic exercise

exercises that stimulate and strengthen the heart and lungs, thereby improving the body's utilization of oxygen

anaerobic exercise

intense enough to cause lactate to form. used to build muscle mass