Term
| Mindful eating involves (7) |
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Definition
• slowing down the pace of eating (eg, taking breaks during bites, chewing more slowly, taking a break to breathe and assess fullness)
• eating away from distractions such as the television or computer or eating in the car
• becoming aware of the body's hunger and fullness cues and utilizing these cues to guide the decision to begin and end eating as opposed to following a regimented diet plan
• acknowledging responses to food (likes, dislikes, neutral) without judgment
• choosing to eat food that is both pleasing and nourishing by using all of the senses while eating
• being aware of and reflecting on the effects caused by unmindful eating (eg, eating out of boredom or sadness, overeating to the point of feeling uncomfortable)
• meditation practice as a part of life |
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Term
| Intuitive eating involves (3) |
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Definition
unconditional permission to eat
eating primarily for physical rather than emotional reasons
relying on internal hunger, fullness, and satiety cues |
|
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Term
| What is "health and every size?" |
|
Definition
| Size acceptance and intuitive eating principles such as listening to hunger and fullness cues |
|
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Term
| Two emphases of nutrition in adulthood |
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Definition
Maintain muscle mass
Avoid central obesity |
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Term
| What are the two most important Phytoestrogens? |
|
Definition
Isoflavones (e.g., soy products) and
Lignans (e.g., flaxseed, grains, nuts, vegetables, fruits)
are anti breast & prostate cancer |
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|
Term
Ideally, food guidance tools and
systems should (3) |
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Definition
-Classify foods into relevant groups
-Describe what constitutes a serving
-Identify number of servings needed |
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Term
| Nutrients of concern for a vegetarian diet (5) |
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Definition
Protein
Vitamin B12
Vitamin D
Iron
Omega-3 fatty acids |
|
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Term
| ACSM and CDC PA recommendations |
|
Definition
At least 30 min/day of PA >5 days/wk
Resistance training 2-3 times/week for 30 minutes each |
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|
Term
| Nutrients of Public Health Concern (9) |
|
Definition
Energy
Fat
Fiber
Folic acid
Vitamin E
Magnesium
Iron
Calcium
Vitamin D |
|
|
Term
|
Definition
REE = (W x 9.99)(H x 6.25)(A x 4.92)
w in Kg
h in cm
A in Y
Men + 5
Women - 161
TEE = (REE) x Activity Level Multiplier 1.2 sedentary
IB
Men: 100 first 60 inches + 6 for every inch
Women: 100 lb for 60 inches + 5 for every inch
Small frame: IBW - (IBW x 0.10)
Large frame: IBW + (IBW x 0.10) |
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|
Term
Three Dietary Factors In Men with linked outcomes
Underweight -->
Malnutrition -->
Alcohol --> |
|
Definition
decreased sperm
decreased libido
defective sperm |
|
|
Term
| Iron need change due to menopause |
|
Definition
|
|
Term
| Loss of estrogen leads to (3) |
|
Definition
Atrophy of urinary tract & vagina
Increased abdominal fat
Risk of osteoporosis & heart disease |
|
|
Term
| Risk factors for osteoporosis (13) |
|
Definition
Age
Ethnicity
Female
Early menopause
Family history
Low body weight
Medications
Smoking
Sedentary
Heavy alcohol intake
Poor calcium intake
Poor Vit D intake |
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Term
| High intakes of these substances lead to increased calcium loss in the urine |
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Definition
High intakes of these substances lead to increased calcium loss in the urine:
Sodium
Protein
Caffeine |
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