Deck 8: Healthy Diet: the Basics

Question 1

Free monosaccharides are abundant in foods.

Answer 1

False

Question 2

Low vitamin intake is associated with the development of chronic diseases.

Answer 2

True

Question 3

The starting point to formulate a Recommended Dietary Allowance uses the ________________________________.

A)Lower Tolerable Limit
B)Upper Tolerable Limit
C)Subclinical Deficiency Value
D)Estimated Average Requirement

Answer 3

D

Question 4

Research has proven a direct link between human obesity and high fructose corn syrup (HFCS).

Question 5

The federal government and national health organizations recommend an adult diet that provides _____% of calories from carbohydrate.

A)20-35%
B)45-65%
C)65-75%
D)>75%

Question 6

Fructose has a lower thermic effect than other carbohydrates, so less heat and energy is released when it is metabolized.

Question 7

If all you want is energy, it doesn't matter if you eat whole wheat bread or jellybeans, because they have the same caloric value per gram.

Question 8

The RDAs (Recommended Dietary Allowances)for nutrients are generally

A)more than twice as high as anyone needs
B)the minimum amounts that average people need
C)designed to be adequate for almost all healthy people
D)designed to prevent deficiency disease in half the population

Question 9

Unsaturated fatty acids offer many health benefits.

Question 10

For diet planning, healthy individuals should aim to meet the UL of the DRI.

Question 11

The federal government and national health organizations recommend an adult diet that provides ________% of calories from fat.

A)0-10%
B)10-20%
C)20-35%
D)35-45%

Question 12

Obesity rates are lower among vegetarians.

Question 13

High fiber foods promote satiety and delay the onset of hunger.

Question 14

Because fiber is not digestible, it contributes bulk but not calories to the diet.

Question 15

Iron and zinc deficiencies are primarily the result of inadequate dietary intake.

Question 16

Cholesterol is only found in animal products.As such, a diet that contains a lot of plant foods can help control cholesterol intake.

Question 17

_______________________ are average amounts of each nutrient needed to prevent inadequacy without causing toxicity in practically all healthy people.

A)Dietary Reference Intakes
B)Recommended Dietary Allowances
C)Energy Nutrients
D)All of the above

Question 18

Monosaccharide glucose is the most nutritionally significant carbohydrate; it is the form in which carbohydrate circulates in the bloodstream, and virtually every cell needs it for energy.

Question 19

Water and minerals make up a substantial portion of body weight 60-70% for water and about 4% for minerals.

Question 20

Vitamin deficiencies are common in the U.S.

Question 21

__________________________ is a simple carbohydrate made up of a single unit of sugar (glucose, fructose, and galactose).

A)Monosaccharide
B)Disaccharide
C)Polysaccharide
D)All of the above

Question 22

__________________________ are any number of organic acids made of carbon chains of varying lengths and degrees of saturation with hydrogen.

A)Triglycerides
B)Fatty acids
C)Lipoproteins
D)All of the Above

Question 23

________________________ is abundant in oat bran, barley bran, psyllium, and legumes; it dissolves in water and may form a gel in the digestive tract.It is often linked to reductions in blood cholesterol.

A)Soluble fiber
B)Insoluble fiber
C)Both A & B

Question 24

The various health organizations (the Institute of Medicine, the World Health Organization, and the American Heart Association)recommendations range from _____% to _____% of calories from added sugars.

A)10%-20%
B)15%-25%
C)5%-25%
D)5%-40%

Question 25

________________________ is found in wheat bran, fruits, vegetables, and legumes and is associated with the passage of waste materials through the colon.

A)Soluble fiber
B)Insoluble fiber
C)Both A& B

Question 26

The federal government and national health organizations recommend an adult diet that provides ________% of calories from protein.

A)10-35%
B)35-50%
C)50-60%
D)> 60%

Question 27

Sugars provide _____ kcal of energy per gram of weight.

A)3 kcal
B)4 kcal
C)5 kcal
D)6 kcal

Question 28

__________________________ is a carbohydrate made up of two monosaccharides (sucrose lactose and maltose).

A)Monosaccharide
B)Disaccharide
C)Polysaccharide
D)All of the above

Question 29

____________________________ are fats (solid at room temperature)and oils (liquid at room temperature)that make up 95% of the lipids in our diet.

A)Fatty acids
B)Saturated fatty acids
C)Triglycerides
D)A & B

Question 30

According to the dietary guidelines, a sedentary 31-50 year old woman should consume no more than __________ calories per day.

A)1,200
B)1,500
C)1,800
D)2,000

Question 31

Lipids differ in their degree of saturation or unsaturation due to their number of

A)amino acids
B)double bonds
C)trans fats
D)peptide linkages

Question 32

Long chain fatty acids have more than _____ carbons.

A)3
B)6
C)6-12
D)>12

Question 33

_______________________ are sometimes called "bad cholesterol" because the particles are small enough to be taken up into the lining of damaged arteries and, if oxidized, can form atherosclerotic plaque.

A)Very-low-density lipoproteins (VLDLs)
B)Low-density lipoproteins (LDLs)
C)High-density lipoproteins (HDLs)
D)All of the above

Question 34

Most of the energy in each day's diet should come from _______________________.

A)Protein
B)Fat
C)Carbohydrate
D)A & B

Question 35

_______________________ is the nondigestible carbohydrate and lignin that makes up plant cell walls.

A)Functional fiber
B)Dietary fiber
C)Soluble fiber
D)All of the above

Question 36

_____________________ and _____________________ make up most of the carbohydrate in our diets.

A)Monosaccharide and disaccharides
B)Monosaccharide and polysaccharides
C)Disaccharides and polysaccharides

Question 37

The most recent HEI score for Americans was ________.

A)53
B)65
C)70
D)73

Question 38

______________________ may counteract "bad cholesterol" by removing excess cholesterol from the cells and transporting it back to the liver for disposal as bile; they are sometimes referred to as "good cholesterol."

A)Very-low-density lipoproteins (VLDLs)
B)Low-density lipoproteins (LDLs)
C)High-density lipoproteins (HDLs)
D)All of the above

Question 39

__________________________ is a complex carbohydrate composed of repeating glucose units (starch, fiber, and glycogen).

A)Monosaccharide
B)Disaccharide
C)Polysaccharide
D)All of the above

Question 40

According to the dietary guidelines, a sedentary 31-50 year old man should consume no more than __________ calories per day.

A)1,500
B)1,800
C)2,000
D)2,400

Question 41

In what system would the effects of a vitamin D deficiency be most readily observed?

A)nervous
B)skeletal
C)muscular
D)circulatory

Question 42

According to most recommendations for a healthy adult, protein consumption should not exceed ______% of total calories per day.

A)15%
B)25%
C)35%
D)45%

Question 43

Alpha-tocopherol is the most biologically available form of vitamin ______.

A)Vitamin A
B)Vitamin B
C)Vitamin D
D)Vitamin E

Question 44

To maintain good health, the average person needs to consume _____ liters of water in food and fluids each day.

A)1-2 liters
B)2-4 liters
C)4-6 liters
D)> 6 liters

Question 45

_____________________ is a disease characterized by significant loss of bone density, resulting in bone mass more than 2.5 standard deviations below the average for a specific age.

A)Osteogenesis Imperfecta
B)Scurvy
C)Osteoporosis
D)Rickets

Question 46

Vitamin _____ is the "non-B" water soluble vitamin that is involved in the production of collagen.

A)Vitamin A
B)Vitamin B
C)Vitamin C
D)Vitamin E

Question 47

There are _____ common amino acids.

A)5
B)10
C)15
D)20

Question 48

A similar type of anemia is produced when there is a deficiency of either

A)iron and zinc
B)vitamin B₁₂ or folate
C)vitamin B₆ or vitamin B₁₂
D)vitamin K or vitamin C

Question 49

When the fat content of the diet is reduced to ________% of calories per day, people tend to lose weight regardless of whether or not they decrease their caloric intake.

A)10%
B)10-20%
C)20-25%
D)30%

Question 50

Which of the following is not one of the minerals stored in bone?

A)Phosphorus
B)Magnesium
C)Folate
D)Calcium

Question 51

Scurvy is characterized by the breakdown of connective tissue, especially the skin, blood vessels, and gums.This is caused by a deficiency in vitamin _____.

A)Vitamin A
B)Vitamin B
C)Vitamin C
D)Vitamin D

Question 52

Which of the following is a feature of an essential amino acid?

A)It is not necessary in the diet
B)It must be supplied by the diet
C)It can be made by fat in the body
D)It can be made from glucose in the body

Question 53

Which of the following explains why B vitamin deficiencies lead to lack of energy?

A)B vitamins are a source of kcals
B)absorption of carbohydrates and fats is decreased without B vitamins
C)oxygen for energy metabolism cannot be transported to the cells
D)B vitamins are coenzymes needed in energy metabolism

Question 54

Which of the following is a feature of cholesterol?

A)synthesized by the body
B)minor relationship to heart disease
C)recommended intake is zero
D)no known functions in humans

Question 55

In which of the following are ample amounts of carbohydrates almost always found?

A)plant foods
B)health foods
C)animal products
D)protein-rich foods