HS201 EVALUATION EXAM ACTUAL QUESTIONS AND
SOLUTIONS GRADED A+
✔✔Sodium daily intake - ✔✔ONLY NEED SIZE OF PENNY --.> 180 MG
Adult recommended daily (DRI): 1500 mg
UI:2300mg
actual daily consumption: more than 3400 mg
✔✔blood pressure - ✔✔Measurement of the force of the blood against the walls of the
arteries
✔✔systolic pressure - ✔✔blood pressure is the highest at the moment of each heart
beat
✔✔diastolic pressure - ✔✔Blood pressure is lower when you heart is at rest between
beat
✔✔Normal BP - ✔✔120 systolic /80 diastolic mmHg
✔✔Elevated BP - ✔✔120-129/ less than 80
✔✔High BP Stage 1 (Hypertension) - ✔✔130-139 or 80-89
✔✔High BP Stage 2 (Hypertension) - ✔✔140 or higher or 90 or higher
✔✔Hypertensive crisis range - ✔✔higher than 180 and/or higher than 110
✔✔Risk factors for high Blood pressure - ✔✔-obesity
-family history of high BP
-race (African American more likely to get it)
-Rise in age
-Excess alcohol
-Sedentary lifestyle
✔✔Reduce High BP by - ✔✔·Lose Weight
·Reduce Sodium
·Reduce Alcohol
·Increase Exercise
·Follow the DASH Diet
✔✔DASH (Dietary Approaches to Stop Hypertension) - ✔✔high in fruits and vegetables
and low-fat dairy products, reported improved calcium balance, lots of grains
-DASH II diet with low sodium lowers BP
,✔✔Sodium sources - ✔✔•>70% added in processed foods
•5-10% added during
cooking and at the table
-mother nature
✔✔Potassium Roles - ✔✔•Fluid Balance, 95% inside your cells
•Muscle Contraction
•Nerve Impulse Contractions
•Help Lower High Blood Pressure
•Bone Health
•Helps Reduce the Risk of Kidney Stones
✔✔Potassium sources - ✔✔•Veggies
•Fruits
•Milk
•Grains
Meat & Beans
✔✔Potassium Daily Intake - ✔✔4700 mg or 4 servings of fruits and veggies
✔✔Iron composition - ✔✔•Most of the iron in the body is a component of either
hemoglobin or myoglobin
✔✔Hemoglobin - ✔✔oxygen-carrying protein of red blood cells
-2/3 of Iron in the Body is in Hemoglobin
✔✔Myoglobin - ✔✔oxygen-holding protein of muscles
✔✔heme iron - ✔✔Iron—found in red meat, fish, and poultry—that the body absorbs
efficiently.
✔✔nonheme iron - ✔✔Iron—found in plants—that is less efficiently absorbed by the
body than is heme iron.
✔✔How to increase nonheme iron absorption - ✔✔• eat MFP Factor: found in meat
•eat Vitamin C: enriched grains and tomato sauce
✔✔Vitamic C EnEnhances Non Heme Iron - ✔✔•Vitamin C changes the configuration of
non-heme iron to improve absorption.
•¼ cup OJ (25 mg Vitamin C) help nonHeme be absorbed 2x more
•½ cup OJ (50 mg) helps NonHeme be absorbed 6x more
✔✔iron daily needs - ✔✔Women: 19-50 = 18 mg
Men,Postmenopausal Women = 8 mg
,Vegetarians need 1.8x DRI(18 mg x 1.8 = 32 mg)
✔✔iron overload - ✔✔•excess iron is toxic and can damage the liver.
•The most common cause of iron overload is the genetic disorder hemochromatosis.
✔✔Zinc roles - ✔✔•Works with proteins in every body organ
-Helps more than 100 enzymes
-Regulation of gene expression in protein synthesis
-Wound healing
-Assists in immune function
-Taste Perception
-Needed for adequate growth in children
✔✔zinc sources - ✔✔meat, seafood, whole grains, eggs
✔✔Zinc Daily Intake - ✔✔UL: •40 mg either food and/or supplements
DRI Women 19-50: 8 mg
DRI MEN 19-50: 11mg
Vegetarians: 1.5x more than regular needs
✔✔Percentage of Americans overweight and obese - ✔✔79% overweight 37%+ obese
✔✔healthy weight - ✔✔is a realistic weight, one that you can maintain naturally through
consuming a nourishing diet and engaging in regular physical activity.
-a body weight that does not increase your risk of developing weight-related health
problems or diseases
-not a diet, a healthy lifestyle
✔✔overweight - ✔✔-over fatness of moderate degree
•Overweight BMI 25.0 - 29.9
✔✔Underweight - ✔✔-too little body fat
•Underweight BMI<18.5
✔✔Body Mass Index (BMI) - ✔✔•An Index of Your Weight In Relationship To Your
Height
✔✔Healthy weight BMI - ✔✔18.5-24.9
✔✔•Overweight BMI - ✔✔25.0 - 29.9
✔✔Obese BMI - ✔✔over 30
, ✔✔BMI does not account for: - ✔✔That a muscular person with a low
percentage of body fat
Location of fat in the body
✔✔Problems Underweight - ✔✔-If weight is too low, has minimal body fat stores.
-Will be at a disadvantage where energy reserves might be needed - prolonged period
of physiological stress or injury.
-Other problems: menstrual irregularity, infertility, and osteoporosis.
✔✔American BMI averages - ✔✔Men: 29
Women: 29.6
✔✔Overweight problems - ✔✔•High Blood Pressure
•Stroke
•High Blood Fat and Cholesterol
•Heart Disease
•Type II Diabetes
•Osteoarthritis
•Sleep Apnea and Respiratory Problems
-Some Cancers (endometrial, breast, colon)
✔✔subcuntaneous fat - ✔✔good fat, gives a little reserve, at the top
✔✔visceral fat - ✔✔at bottom, belly, bad fat
✔✔waist cirumference - ✔✔Woman: >35 inches
Male: >40 inches
✔✔Risk of different BMIs - ✔✔-Low risk: under 25
-Increased risk: 25-29.9 and low waist circumference
-High risk: 25-29.9 and high waist circumference OR BMI 20.34.9 and low waist circum
-Very high risk: BMI 30-39.9 and high waist circum
-Extremely high risk: BMI 40+ and high waist circum
✔✔No state in US has less than _____% obese people - ✔✔20%
✔✔Overweight stats - ✔✔•Currently, 71.6% of adults 20 years and older are
overweight.
•20.6% of adolescents age 12-19 years are overweight.
•18.4% of children age 6-11 years are overweight
✔✔energy balance - ✔✔calories in vs. calories out
SOLUTIONS GRADED A+
✔✔Sodium daily intake - ✔✔ONLY NEED SIZE OF PENNY --.> 180 MG
Adult recommended daily (DRI): 1500 mg
UI:2300mg
actual daily consumption: more than 3400 mg
✔✔blood pressure - ✔✔Measurement of the force of the blood against the walls of the
arteries
✔✔systolic pressure - ✔✔blood pressure is the highest at the moment of each heart
beat
✔✔diastolic pressure - ✔✔Blood pressure is lower when you heart is at rest between
beat
✔✔Normal BP - ✔✔120 systolic /80 diastolic mmHg
✔✔Elevated BP - ✔✔120-129/ less than 80
✔✔High BP Stage 1 (Hypertension) - ✔✔130-139 or 80-89
✔✔High BP Stage 2 (Hypertension) - ✔✔140 or higher or 90 or higher
✔✔Hypertensive crisis range - ✔✔higher than 180 and/or higher than 110
✔✔Risk factors for high Blood pressure - ✔✔-obesity
-family history of high BP
-race (African American more likely to get it)
-Rise in age
-Excess alcohol
-Sedentary lifestyle
✔✔Reduce High BP by - ✔✔·Lose Weight
·Reduce Sodium
·Reduce Alcohol
·Increase Exercise
·Follow the DASH Diet
✔✔DASH (Dietary Approaches to Stop Hypertension) - ✔✔high in fruits and vegetables
and low-fat dairy products, reported improved calcium balance, lots of grains
-DASH II diet with low sodium lowers BP
,✔✔Sodium sources - ✔✔•>70% added in processed foods
•5-10% added during
cooking and at the table
-mother nature
✔✔Potassium Roles - ✔✔•Fluid Balance, 95% inside your cells
•Muscle Contraction
•Nerve Impulse Contractions
•Help Lower High Blood Pressure
•Bone Health
•Helps Reduce the Risk of Kidney Stones
✔✔Potassium sources - ✔✔•Veggies
•Fruits
•Milk
•Grains
Meat & Beans
✔✔Potassium Daily Intake - ✔✔4700 mg or 4 servings of fruits and veggies
✔✔Iron composition - ✔✔•Most of the iron in the body is a component of either
hemoglobin or myoglobin
✔✔Hemoglobin - ✔✔oxygen-carrying protein of red blood cells
-2/3 of Iron in the Body is in Hemoglobin
✔✔Myoglobin - ✔✔oxygen-holding protein of muscles
✔✔heme iron - ✔✔Iron—found in red meat, fish, and poultry—that the body absorbs
efficiently.
✔✔nonheme iron - ✔✔Iron—found in plants—that is less efficiently absorbed by the
body than is heme iron.
✔✔How to increase nonheme iron absorption - ✔✔• eat MFP Factor: found in meat
•eat Vitamin C: enriched grains and tomato sauce
✔✔Vitamic C EnEnhances Non Heme Iron - ✔✔•Vitamin C changes the configuration of
non-heme iron to improve absorption.
•¼ cup OJ (25 mg Vitamin C) help nonHeme be absorbed 2x more
•½ cup OJ (50 mg) helps NonHeme be absorbed 6x more
✔✔iron daily needs - ✔✔Women: 19-50 = 18 mg
Men,Postmenopausal Women = 8 mg
,Vegetarians need 1.8x DRI(18 mg x 1.8 = 32 mg)
✔✔iron overload - ✔✔•excess iron is toxic and can damage the liver.
•The most common cause of iron overload is the genetic disorder hemochromatosis.
✔✔Zinc roles - ✔✔•Works with proteins in every body organ
-Helps more than 100 enzymes
-Regulation of gene expression in protein synthesis
-Wound healing
-Assists in immune function
-Taste Perception
-Needed for adequate growth in children
✔✔zinc sources - ✔✔meat, seafood, whole grains, eggs
✔✔Zinc Daily Intake - ✔✔UL: •40 mg either food and/or supplements
DRI Women 19-50: 8 mg
DRI MEN 19-50: 11mg
Vegetarians: 1.5x more than regular needs
✔✔Percentage of Americans overweight and obese - ✔✔79% overweight 37%+ obese
✔✔healthy weight - ✔✔is a realistic weight, one that you can maintain naturally through
consuming a nourishing diet and engaging in regular physical activity.
-a body weight that does not increase your risk of developing weight-related health
problems or diseases
-not a diet, a healthy lifestyle
✔✔overweight - ✔✔-over fatness of moderate degree
•Overweight BMI 25.0 - 29.9
✔✔Underweight - ✔✔-too little body fat
•Underweight BMI<18.5
✔✔Body Mass Index (BMI) - ✔✔•An Index of Your Weight In Relationship To Your
Height
✔✔Healthy weight BMI - ✔✔18.5-24.9
✔✔•Overweight BMI - ✔✔25.0 - 29.9
✔✔Obese BMI - ✔✔over 30
, ✔✔BMI does not account for: - ✔✔That a muscular person with a low
percentage of body fat
Location of fat in the body
✔✔Problems Underweight - ✔✔-If weight is too low, has minimal body fat stores.
-Will be at a disadvantage where energy reserves might be needed - prolonged period
of physiological stress or injury.
-Other problems: menstrual irregularity, infertility, and osteoporosis.
✔✔American BMI averages - ✔✔Men: 29
Women: 29.6
✔✔Overweight problems - ✔✔•High Blood Pressure
•Stroke
•High Blood Fat and Cholesterol
•Heart Disease
•Type II Diabetes
•Osteoarthritis
•Sleep Apnea and Respiratory Problems
-Some Cancers (endometrial, breast, colon)
✔✔subcuntaneous fat - ✔✔good fat, gives a little reserve, at the top
✔✔visceral fat - ✔✔at bottom, belly, bad fat
✔✔waist cirumference - ✔✔Woman: >35 inches
Male: >40 inches
✔✔Risk of different BMIs - ✔✔-Low risk: under 25
-Increased risk: 25-29.9 and low waist circumference
-High risk: 25-29.9 and high waist circumference OR BMI 20.34.9 and low waist circum
-Very high risk: BMI 30-39.9 and high waist circum
-Extremely high risk: BMI 40+ and high waist circum
✔✔No state in US has less than _____% obese people - ✔✔20%
✔✔Overweight stats - ✔✔•Currently, 71.6% of adults 20 years and older are
overweight.
•20.6% of adolescents age 12-19 years are overweight.
•18.4% of children age 6-11 years are overweight
✔✔energy balance - ✔✔calories in vs. calories out
