Deck 5: Nutrition Basics

Question 1

Which of the following is NOT a function of fats?

A) They support and cushion your organs.
B) They form important components of blood and some hormones.
C) They help insulate your body.
D) They help your body absorb fat-soluble vitamins.

Answer 1

They form important components of blood and some hormones.

Question 2

Two vitamins produced within the body are

A) vitamin B and biotin.
B) vitamin D and vitamin K.
C) niacin and vitamin K.
D) vitamin C and vitamin D.

Answer 2

vitamin D and vitamin K.

Question 3

Human body weight is composed of approximately water.

A) 40-50%
B) 20-30%
C) 50-60%
D) 80-100%

Answer 3

50-60%

Question 4

Fats are also called

A) lipids.
B) glycerol.
C) enzymes.
D) glycogen.

Question 5

Examples of trace minerals include

A) fluoride, copper, and zinc.
B) magnesium and phosphorus.
C) potassium, zinc, and iron.
D) iodide, zinc, and chloride.

Question 6

A nutrient claim of "good source of fibre" means which of the following?

A) 10 grams or more
B) 20 grams or more
C) 2 grams or more
D) 4 grams or more

Question 7

A food rich in calcium is

A) apples.
B) green leafy vegetables.
C) nuts.
D) lean meat.

Question 8

The Dietary Reference Intakes

A) are a food group plan.
B) will eventually be replaced by RDA values.
C) are designed to prevent nutritional deficiencies and chronic diseases.
D) are used as a basis for most food labels.

Question 9

Listeria is particularly dangerous for all of the following groups, EXCEPT

A) young adults
B) people with weakened immune systems
C) pregnant women
D) babies and children

Question 10

A nutrient claim of "reduced fat or low in fat" means which of the following?

A) contains 0 grams of fat per serving
B) contains 0.5 grams or less of fat per serving
C) contains 3 grams or less of fat per serving
D) contains 1 gram or less of fat per serving

Question 11

The primary function of vitamins is to

A) supply energy to body cells.
B) serve as an important component of muscle.
C) regulate various chemical reactions within cells.
D) provide texture and flavour to foods.

Question 12

Cooked or refrigerated foods should not be left at room temperature for more than

A) 1 hour.
B) 2 hours.
C) 3 hours.
D) 4 hours.

Question 13

The liver and muscles store carbohydrates in the form of

A) fructose.
B) sucrose.
C) glucose.
D) glycogen.

Question 14

The essential fatty acids, linoleic and alpha-linoleic acids, are both

A) saturated.
B) monounsaturated.
C) hydrosaturated.
D) polyunsaturated.

Question 15

Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Institute of Medicine and adopted by Health Canada?

A) 15 percent of daily calories as protein, 45 percent of daily calories as carbohydrate, 40 percent of daily calories as fat
B) 40 percent of daily calories as protein, 40 percent of daily calories as carbohydrate, 20 percent of daily calories as fat
C) 10 percent of daily calories as protein, 65 percent of daily calories as carbohydrate, 25 percent of daily calories as fat
D) 30 percent of daily calories as protein, 35 percent of daily calories as carbohydrate, 35 percent of daily calories as fat

Question 16

Which of the following is a cruciferous vegetable?

A) broccoli
B) pinto bean
C) carrot
D) potato

Question 17

High sodium condiments include all of the following, EXCEPT

A) lemon juice.
B) olives.
C) soy sauce.
D) mustard.

Question 18

The process in which foods you eat are broken down and absorbed is called

A) metabolism.
B) respiration.
C) catecation.
D) digestion.

Question 19

The main structural components of the body, muscles, and bones are made up of

A) proteins.
B) lipids.
C) fats.
D) carbohydrates.

Question 20

A nutrient claim of "high source of fibre" means which of the following?

A) 20 grams or more
B) 4 grams or more
C) 10 grams or more
D) 2 grams or more

Question 21

Which of the following should count toward your total daily fluid intake?

A) water and fruit juices
B) all fluids, including those containing caffeine
C) water and any sugar-free liquids
D) only water

Question 22

What is the main nutrition-related problem likely to be encountered by a vegan if his or her diet is not carefully selected?

A) high cholesterol level
B) insufficient intake of vitamin B12
C) insufficient intake of fibre
D) insufficient intake of complex carbohydrates

Question 23

Which of the following statement is FALSE regarding omega-6 fatty acids?

A) They are another form of polyunsaturated fat.
B) They contain the essential nutrient linoleic acid.
C) Some nutritionists recommend people reduce the proportion of omega-6s they consume in favor of omega-3s.
D) They are primarily found in palm and coconut oils.

Question 24

Connie is satisfied with her weight but would like to improve her eating habits. She typically has several slices of toast and a large coffee for breakfast, a turkey sandwich and chips or sausage pizza for lunch, and a pasta dish with baked chicken or pork chops for supper. She often has an evening snack of fat-free pudding or yogurt. She drinks unsweetened iced tea, regular colas, water, and an occasional glass of milk. Connie's current diet is most likely to be adequate in which of the following nutrients?

A) fibre
B) calcium
C) folate
D) protein

Question 25

Strategies to prevent osteoporosis include all of the following, EXCEPT

A) moderation in the consumption of caffeine.
B) adequate vitamin D intake.
C) high intake of vitamin A (as retinol).
D) weight-bearing aerobic exercise.

Question 26

Vegetarians who eat no meat, poultry, or fish, but do eat eggs and dairy products, are called

A) lacto-ovo-vegetarians.
B) semivegetarians.
C) vegans.
D) lacto-vegans.

Question 27

Women who are capable of getting pregnant should include foods fortified with and supplements of which of the following nutrients?

A) vitamin B12
B) potassium
C) vitamin C
D) folic acid

Question 28

A nutrient claim of "cholesterol free" means which of the following?

A) 2 to 5 milligrams of cholesterol
B) 10 milligrams of cholesterol
C) less than 2 milligrams of cholesterol
D) 0 milligrams of cholesterol

Question 29

Which of the following is a water-soluble vitamin?

A) vitamin E
B) vitamin C
C) vitamin K
D) vitamin D

Question 30

A nutrient claim of "low in cholesterol" means which of the following?

A) contains 20 milligrams of cholesterol or less
B) low in saturated fatty acids
C) contains 20 milligrams of cholesterol or less and is low in saturated fatty acids
D) contains 5 milligrams of cholesterol or less

Question 31

Which of the following statements is FALSE regarding fats?

A) Food fats are composed of both saturated and unsaturated fatty acids.
B) Food fats that are polyunsaturated are usually solid at room temperature.
C) Food fats containing large amounts of saturated fatty acids are usually solid at room temperature.
D) They are the most concentrated source of energy.

Question 32

Foods from most plant sources supply proteins.

A) incomplete
B) secondary
C) primary
D) complete

Question 33

Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called

A) semivegetarians.
B) lacto-vegetarians.
C) lacto-ovo-vegetarians.
D) vegans.

Question 34

Which of the following statements is TRUE regarding alcohol?

A) Alcohol is not an essential nutrient, and it supplies 7 calories of energy per gram.
B) It plays an important role in supplying necessary enzymes.
C) It is not an essential nutrient.
D) It supplies 7 calories of energy per gram.

Question 35

An essential nutrient commonly lacking in the Canadian diet is

A) copper.
B) fluoride.
C) sodium.
D) calcium.

Question 36

The recommended daily intake of protein is of total daily calories

A) less than 10%
B) 20-35%
C) 10-35%
D) 45-65%

Question 37

Which of the following statements is TRUE regarding vegetarians?

A) Semivegetarians eat fish but do not eat dairy products.
B) Vegans eat only plant foods.
C) Lacto-vegetarians eat fish and plant foods.
D) Lacto-ovo-vegetarians do not eat eggs.

Question 38

Phytochemicals

A) are best obtained through supplements rather than trying to eat a variety of fruits and vegetables.
B) are a substance found in plant food that may help prevent chronic disease.
C) have been shown to be toxic if ingested in large amounts in plant foods.
D) are linked to the development of some cancers.

Question 39

Saturated fats are primarily found in

A) plant food sources and are liquid at room temperature.
B) animal food sources and are liquid at room temperature.
C) plant food sources and are solid at room temperature.
D) animal food sources and are solid at room temperature.

Question 40

All of the following are TRUE about The Dietary Reference Intakes, EXCEPT

A) include standards for both recommended and maximum safe intakes.
B) are a current set of dietary standards established by the Institute of Medicine.
C) focus on the role of nutrients in promoting optimal health and preventing chronic diseases.
D) focus on the role of vitamins in promoting optimal health and preventing acute diseases.

Question 41

Salt consumption is most often from

A) processed and prepared foods.
B) fruit juices.
C) potassium rich foods.
D) herbs and spices.

Question 42

Sulphites are used to

A) protect meats from toxins.
B) fortify vitamins in juices.
C) maintain the fresh taste of fruits.
D) protect vegetables from browning.

Question 43

Meats, fish, poultry, and eggs are sources of protein.

A) incomplete
B) primary
C) complete
D) secondary

Question 44

Which of the following statements is TRUE regarding vitamins?

A) Vitamins are important in the maintenance of the immune system.
B) Vitamins are best taken in the form of vitamin supplements.
C) Vitamins are required by the body in large amounts.
D) Vitamins provide direct energy to the body.

Question 45

Of the 20 common amino acids, how many of these are termed "essential"?

A) 18
B) 29
C) 9
D) 3

Question 46

Individuals with high blood pressure may benefit from dietary restriction of

A) fibre.
B) vitamin B12.
C) sodium.
D) calcium.

Question 47

Listeria monocytogenes causes illness for approximately how many Canadians each year?

A) 500 or more
B) 100 to 140
C) 140 to 250
D) 250 to 500

Question 48

Which low intake of this vitamin has been linked to increased heart disease risk?

A) riboflavin
B) folate
C) vitamin A
D) vitamin D

Question 49

The leading source of added sugar in the Canadian diet is

A) candy bars.
B) cakes and cookies.
C) pop.
D) artificial sweeteners.

Question 50

All of the following are good sources of fibre, EXCEPT

A) avocado.
B) winter squash.
C) oatmeal.
D) hamburger.

Question 51

Alcohol provides calories per gram.

A) 7
B) 4
C) 12
D) 9

Question 52

Which of the following statement is FALSE regarding simple carbohydrates?

A) They contain only one or two sugar units in each molecule.
B) They are found naturally in fruits and milk.
C) They are found in a variety of plants.
D) There is no evidence that any simple carbohydrate is more nutritious than others.

Question 53

A nutrient claim of "low in calories" means which of the following?

A) 40 calories or less per serving
B) 25 calories or less per serving
C) 90 calories or less per serving
D) 75 calories or less per serving

Question 54

Which of the following does NOT contain mostly monounsaturated fatty acids?

A) safflower oil
B) peanut oil
C) palm oil
D) olive oil

Question 55

A good source of omega-3 fatty acids is

A) chicken.
B) spinach.
C) salmon.
D) pork.

Question 56

When it comes to building strong bones, good advice would be to

A) eat a diet high in protein.
B) engage in weight-bearing aerobic activities.
C) consume calcium from supplements because it is absorbed better than calcium from foods.
D) limit your sun exposure to less than 10 minutes per week.

Question 57

Shelley is pregnant and has concerns about possible mercury contamination in the fish she eats. According to Health Canada, she should avoid all of the following, EXCEPT

A) king mackerel
B) shark
C) salmon
D) swordfish

Question 58

Protein provides calories per gram.

A) 9
B) 7
C) 4
D) 12

Question 59

is nondigestible carbohydrates that occur naturally in plant foods.

A) Whole grains
B) Dietary fibre
C) Functional fibre
D) Viscous fibre

Question 60

Carbohydrate provides calories per gram.

A) 4
B) 12
C) 7
D) 9

Question 61

The building blocks of proteins are called

A) hormones.
B) enzymes.
C) amino acids.
D) minerals.

Question 62

When John doesn't eat enough carbohydrates to satisfy his body's need, where will his body get the needed carbohydrates?

A) fats
B) vitamins
C) minerals
D) proteins

Question 63

Refined carbohydrates

A) contain both the germ and bran of whole grains.
B) tend to be much lower in fibre and vitamins than their unrefined counterparts.
C) take longer to digest than unrefined carbohydrates.
D) keep blood sugar and insulin levels low.

Question 64

Protein sources that provide all the amino acids that cannot be manufactured in the body are best described as

A) nonessential.
B) incomplete.
C) essential.
D) complete.

Question 65

is often added to cereals or used in fibre supplements and laxatives, improves intestinal health, and also helps control glucose and cholesterol levels.

A) Fyllium
B) Trillium
C) Millium
D) Psyllium

Question 66

Osteoporosis is associated with low intake of

A) iron.
B) zinc.
C) phosphorus.
D) calcium.

Question 67

Probably the best-known vitamin deficiency disease, caused by a lack of vitamin C in the diet, is

A) anemia.
B) gingivitis.
C) scurvy.
D) beriberi.

Question 68

A mineral commonly lacking in Canadian diets is

A) phosphorus.
B) sodium.
C) chloride.
D) iron.

Question 69

The major source of fuel for the body during rest and light activity is

A) proteins.
B) vitamins.
C) carbohydrates.
D) fats.

Question 70

Fibre can help do all of the following, EXCEPT

A) prevent constipation by increasing fecal bulk.
B) reduce the absorption of cholesterol.
C) manage diabetes by slowing the movement of glucose into the blood.
D) prevent heart disease by increasing contractility.

Question 71

Moderate alcohol intake for women is no more than drink(s) per day.

A) 1/2
B) 1
C) 2
D) 3

Question 72

A by-product of hydrogenation is

A) trans fatty acids.
B) monounsaturated fats.
C) cholesterol.
D) triglycerides.

Question 73

Salmonella bacteria is commonly found in all of the following, EXCEPT

A) poultry
B) raw or undercooked eggs
C) milk and dairy products
D) raw vegetables

Question 74

Which of the following statements is FALSE regarding foodborne illnesses?

A) Undercooked vegetable products pose a significant risk.
B) Raw or undercooked animal products and oysters pose the greatest risk.
C) Most of the foodborne illness is caused by disease-causing microorganisms.
D) Children, pregnant women, and the elderly are more at risk for severe complications.

Question 75

Which of the following are richest in complex carbohydrates?

A) grains and legumes
B) fruits, milk, and cheese
C) fruits and honey
D) milk and vegetables

Question 76

Minerals

A) help regulate body functions.
B) provide the body with 4 calories per gram in energy.
C) are found only in animal products.
D) make up about 60% of total body weight.

Question 77

Genetically modified foods

A) can unexpectedly appear in the food supply through contamination during processing.
B) can be used in foods that are also certified organic or irradiated.
C) require special labelling.
D) are not common in Canada but are very common in other countries.

Question 78

Experts say that two of the most important factors in a healthy diet are eating the "right" kinds of fats and the "right" kinds of

A) carbohydrates.
B) cholesterol.
C) proteins.
D) fibre.

Question 79

Which vitamin enhances the absorption of iron?

A) vitamin D
B) vitamin B12
C) vitamin C
D) calcium

Question 80

Which of the following is NOT a fat-soluble vitamin?

A) vitamin B
B) vitamin A
C) vitamin K
D) vitamin D