HEALTH AND WELLNESS STUDY EXAM GUIDE QUESTIONS
AND ANSWERS GRADED A+
✔✔Describe the source of free radicals and the mechanism by which free radicals can
lead to heart disease and cancer. - ✔✔Electron-seeking compound that can react with
fats, proteins, and DNA damaging cell membranes and mutating genes in search for
electrons. Produced by chem rxns and exposure to sun and tobacco smoke.
✔✔Explain the mechanism by which antioxidants may reduce the risk for heart disease
and cancer the role of a nutritious diet versus supplements as a source for antioxidants.
- ✔✔Antioxidants prevent, destroy of repair free radicals. Found in yellow fruits and
veggies. Antioxidants has been shown to prevent the types of free radical damage that
have been associated with cancer development. They help lower the risk of heart
attacks by preventing the formation of plaque in the arteries and the oxidation of LDL
cholesterol. SUPPLEMENTS have not been proven to reduce risk of heart disease
✔✔Describe the functions of minerals, major and trace minerals, and the minerals
lacking in the U.S. population. - ✔✔Inorganic elements that help regulate body fxns, aid
in growth and maintenance of body tissues, and help release energy.
There are 17 essential minerals which body needs more than 100mg/day. (calcium,
phosphorus, magnesium, sodium, potassium)
Trace minerals are needed in minute amounts (copper, fluoride, zinc, iron).
Americans miss iron, calcium, potassium, and magnesium.
✔✔Explain the change in bone density with age and the factors the factors that
influence the risk for osteoporosis. - ✔✔condition in which the bones become thin and
brittle, break easy. Insufficient calcium intake. Poor childhood calcium intake could be a
risk factor, especially in women.
✔✔Describe the major functions of water, percent body water, and water needs -
✔✔50-60% water composition. Only live a few days without water.
F(x): Digestion and absorption of food, medium for chemical rxns, water-based bodily
fluids transport substances around body, lubricants and cushions, temperature
regulation.
Food and beverage provide 80-90% of daily water intake (remainder generated through
metabolism.
Recommendations: Men- 3.7L/day total, 3.0L from beverages. Women- 2.7L/day, with
2.2L from beverage.
✔✔Describe phytochemicals and their functions and sources. - ✔✔Substances found in
plant food (like antioxidants) that may help prevent chronic disease. May help lower
, cholesterol and boost immune cells. Carotenoids preserve eyesight. Found in a variety
of fruits and vegs and grains. (Not supplements)
✔✔Describe the dietary reference intakes and situations which require use of
supplements. - ✔✔RDA -Recommended daily allowance aka AI-Adequate intake. (can
go over w/ benefits)
UL- Tolerable upper intake. (Do not exceed!)
Supplements might help you get adequate amounts of essential nutrients.
beneficial for overall health and for managing some health conditions. -keeping bones
strong/reducing bone loss; reduce risk of birth defects; heart disease.
✔✔Describe the following MyPlate objectives and recommendations, how to estimate
energy needs, and number of servings or equivalents from each food group for a
2,000 kcal diet - ✔✔Objective: to further help Americans practice nutritious eating
habits. Use choosemyplate.gov tracker to find recommendations for your height, weight
and activity level
✔✔Whole/refined grains: Req - ✔✔6oz (at least half whole-grain)
✔✔Vegetables: Req - ✔✔2.5cups (half plate is fruits & vegs)
✔✔Fruits: Req - ✔✔2cups (Choose whole fruits vs. juice)
✔✔Dairy: Req - ✔✔3cups
✔✔Protein: Req - ✔✔5.5oz (lean meats & skinless poultry.)
✔✔Oils: Req - ✔✔6 tsp
✔✔Solid Fats + sugars: Req - ✔✔Moderated
✔✔different types of vegetarians - ✔✔Vegetarians: restrict food of animal origin for
ethical or health reason
Vegan: No animal products
Lacto-Veg: Dairy
Lacto-ovo-veg: Dairy + eggs
✔✔Discuss the prevalence of overweight and obesity in the U.S. and the change
observed
over the past decade. - ✔✔68.8% Overweight, 35.7% Obese.
✔✔Define fat-free mass and fat mass. - ✔✔Fat free: non-fat tissue. Bones, water,
organs, connective tissue, teeth.
AND ANSWERS GRADED A+
✔✔Describe the source of free radicals and the mechanism by which free radicals can
lead to heart disease and cancer. - ✔✔Electron-seeking compound that can react with
fats, proteins, and DNA damaging cell membranes and mutating genes in search for
electrons. Produced by chem rxns and exposure to sun and tobacco smoke.
✔✔Explain the mechanism by which antioxidants may reduce the risk for heart disease
and cancer the role of a nutritious diet versus supplements as a source for antioxidants.
- ✔✔Antioxidants prevent, destroy of repair free radicals. Found in yellow fruits and
veggies. Antioxidants has been shown to prevent the types of free radical damage that
have been associated with cancer development. They help lower the risk of heart
attacks by preventing the formation of plaque in the arteries and the oxidation of LDL
cholesterol. SUPPLEMENTS have not been proven to reduce risk of heart disease
✔✔Describe the functions of minerals, major and trace minerals, and the minerals
lacking in the U.S. population. - ✔✔Inorganic elements that help regulate body fxns, aid
in growth and maintenance of body tissues, and help release energy.
There are 17 essential minerals which body needs more than 100mg/day. (calcium,
phosphorus, magnesium, sodium, potassium)
Trace minerals are needed in minute amounts (copper, fluoride, zinc, iron).
Americans miss iron, calcium, potassium, and magnesium.
✔✔Explain the change in bone density with age and the factors the factors that
influence the risk for osteoporosis. - ✔✔condition in which the bones become thin and
brittle, break easy. Insufficient calcium intake. Poor childhood calcium intake could be a
risk factor, especially in women.
✔✔Describe the major functions of water, percent body water, and water needs -
✔✔50-60% water composition. Only live a few days without water.
F(x): Digestion and absorption of food, medium for chemical rxns, water-based bodily
fluids transport substances around body, lubricants and cushions, temperature
regulation.
Food and beverage provide 80-90% of daily water intake (remainder generated through
metabolism.
Recommendations: Men- 3.7L/day total, 3.0L from beverages. Women- 2.7L/day, with
2.2L from beverage.
✔✔Describe phytochemicals and their functions and sources. - ✔✔Substances found in
plant food (like antioxidants) that may help prevent chronic disease. May help lower
, cholesterol and boost immune cells. Carotenoids preserve eyesight. Found in a variety
of fruits and vegs and grains. (Not supplements)
✔✔Describe the dietary reference intakes and situations which require use of
supplements. - ✔✔RDA -Recommended daily allowance aka AI-Adequate intake. (can
go over w/ benefits)
UL- Tolerable upper intake. (Do not exceed!)
Supplements might help you get adequate amounts of essential nutrients.
beneficial for overall health and for managing some health conditions. -keeping bones
strong/reducing bone loss; reduce risk of birth defects; heart disease.
✔✔Describe the following MyPlate objectives and recommendations, how to estimate
energy needs, and number of servings or equivalents from each food group for a
2,000 kcal diet - ✔✔Objective: to further help Americans practice nutritious eating
habits. Use choosemyplate.gov tracker to find recommendations for your height, weight
and activity level
✔✔Whole/refined grains: Req - ✔✔6oz (at least half whole-grain)
✔✔Vegetables: Req - ✔✔2.5cups (half plate is fruits & vegs)
✔✔Fruits: Req - ✔✔2cups (Choose whole fruits vs. juice)
✔✔Dairy: Req - ✔✔3cups
✔✔Protein: Req - ✔✔5.5oz (lean meats & skinless poultry.)
✔✔Oils: Req - ✔✔6 tsp
✔✔Solid Fats + sugars: Req - ✔✔Moderated
✔✔different types of vegetarians - ✔✔Vegetarians: restrict food of animal origin for
ethical or health reason
Vegan: No animal products
Lacto-Veg: Dairy
Lacto-ovo-veg: Dairy + eggs
✔✔Discuss the prevalence of overweight and obesity in the U.S. and the change
observed
over the past decade. - ✔✔68.8% Overweight, 35.7% Obese.
✔✔Define fat-free mass and fat mass. - ✔✔Fat free: non-fat tissue. Bones, water,
organs, connective tissue, teeth.
