WGU C458 Health Fitness and Wellness M7, 8

WGU C458 Health Fitness and Wellness M7, 8 Leave the first rating Students also studied Terms in this set (104) Save Health, Fitness, and Wellness Unit 2 ...11 terms gymnastkrw2002 Preview Applied Nutrition Exam 1 69 terms mmc075Preview PE Final 21 terms griffin_phelan7 Preview Pregna 52 terms gsm 59% of americans align their food choices with U.S. Dietary Guidelines Individuals in US spend $14 billion each year in obesity-related med costs Individuals in US spend $245 billion fortype 2 diabetes Individuals in US spend $316 billion forheart disease About 117 million individuals haveone or more preventable chronic diseases More than 2/3 of adults, 1/3 children and youthare overweight or obese The US Dietary Guidelines are revised by the US Health and Human Services every

• years

A healthy eating pattern includes-variety of vegetables -fruits -grains -fat-free or low-fat dairy, soy beverages -protein foods -oils A healthy eating pattern limits-saturated fats -trans fats -added sugars -sodium

General guidelines that encourage healthy eating -follow a healthy eating pattern -focus on variety, nutrient density, and amount -limit sugars and saturated fats, reduce sodium intake -shift to healthier food and beverage choices -support healthy eating patterns in all situations Quinoa is a complete protein because it is rich in fiber, iron, zinc, B vitamins, magnesium, potassium, and calcium Variety of vegetable from all subgroups are-dark green vegetables -red and orange vegetables -legumes -starchy vegetables -others

Nutrient-dense foods provide:-vitamins

-minerals -other substances with little or no solid fats and added sugars, refined starches, or sodium

Recommendation 1: Followa healthy eating pattern across the life span

Recommendation 2: Focuson variety, nutrient density, and amount

Recommendation 3: Limit-sugars and saturated fats

-and reduce sodium intake Saturated and trans fats are found inice cream sundaes and fast food hamburgers High levels of sodium are found inpizza and cold-cut subs

Recommendation 4: Shiftto healthier food and beverage choices

In food intake, beverages count for almost20% of total calorie intake In beverages, the largest source of calories issweetened beverages, accounting for 35% of calories Make half your platefruits (whole) and vegetables Half the grains you eat each day should bewhole grains

Whole grains include all three layers of the grain kernel: -outer

-inner -middle Vary your protein routine by choosingnutrient-dense proteins from both animal and plant sources The best type of milks to intake are-low-fat -fat-free -yogurt -dairy products (includes cheese or soymilk)

Some plant-based products sold as "milk" may contain added calcium but are not included in the dairy group because their overall nutrient content is not similar to dairy milk and fortified soy beverages Nutritional fact labels must list-total fat -saturated fat -trans fat -cholesterol -sodium -total carbohydrate -dietary fiber -sugars -protein -vit A -vit C -calcium -iron Nutritional facts labels may or may not list-polyunsaturated fat -monosaturated fat According to International Food Information Council, how many Americans follow a specific diet?36% How many American adults are Vegetarian?5% How many American adults are Vegan?3% Vegetarian diets...restricts flesh foods such as meat, poultry, wild game, seafood, and fish but may eat their products (milk, butter, eggs) Lacto-ovo Vegetarian diets...restricts all flesh foods; eats eggs and dairy products (lacto ovo is latin for milk and egg) Lacto-vegetarian diets...restrict all flesh foods; drinks milk and eats milk products Ovo-vegetarian diets...restricts all flesh foods; eats eggs Vegan diets...restricts all flesh foods and thier products; may also restrict honey Raw vegan diets...eats vegetables, nuts, seeds, legumes, and sprouted grains; uncooked food consumption varies from 75% to 100% What vitamin do Vegans lack because they do not eat meat and therefore need to supplement?B-12 Therapeutic diets - high and low - are diets... that are a meal plan that controls the intake of certain foods or nutrients to prevent, manage, or treat diseases and disorders

Therapeutic diets focus on specific macronutrients such as...carbohydrates, proteins, and fats, or calories Diabetic and Celiac diets focus on..managing a specific disease Low-fat, low-calorie, high-protein diets all focus on... macronutrients or calories Low-fat diets focus on...limiting the percentage of calories from fat Low-fat diets may limit...saturated fat and cholesterol in addition to total fat Low-fat diets that are more intense can be restricted to...15% of daily calories from fat Low-fat diets may reduce...the occurrence of conditions such as heart disease and obesity Low-calorie diets focus on...weight loss by restricting the total number of calories from all sources of macronutrients Low-calorie diets restrict the total number of... calories consumed compared to the total number of calories needed.Low-calorie diets main goal is...weight loss Low-calorie diets promotes weight loss and reduces the occurrence of...obesity, may also lower blood sugar High-protein diets focus on...consuming more protein High-protein diets require a higher percentage of... protein consumption compared to the US Recommended Dietary Allowance (RDA) High-protein diets often use athletes to...increase muscle mass; may be unhealthy for some individuals Low-carbohydrate diets focus on...restricting calories and grams of carbohydrates Low-carbohydrate diets have many variations as it restricts the...intake of carbohydrates (20-60 grams) per day and therefore requires a higher intake of fat and protein to obtain calories and nutrients Low-carbohydrate diets have no...calorie restrictions Low-carbohydrate diets may...produce wight loss; may be unhealthy for some individuals Diabetic diets focus on...controlling blood glucose (sugar) levels Two methods of meal planning are...MyPlate guidelines, and counting carbohydrates MyPlate meal planning method focus on...controlling portion sizes