Deck 5: Nutrition Basics

Question 1

Soybeans are a good source of polyunsaturated fat.

Answer 1

False

Question 2

Carbohydrates consumed more than the body's energy needs are stored in the muscle as glucose.

Answer 2

False

Question 3

Complete proteins are found in animal food sources.

Answer 3

True

Question 4

Alcohol has no nutritional role but does provide energy.

Question 5

Essential nutrients are produced by the body.

Question 6

Incomplete proteins are missing at least one essential amino acid.

Question 7

Lean meats are a good source of phytochemicals.

Question 8

The aim of the Dietary Reference Intake is to guide you in meeting your nutritional needs with vitamin and mineral supplements.

Question 9

Carbohydrates are classified into two groups: simple and complex.

Question 10

To obtain a complete protein from plant foods, you must combine two different sources of plant proteins in the same meal.

Question 11

The refinement of whole grains transforms brown rice into white rice.

Question 12

Omega-3 fatty acids decrease the inflammatory response in the body.

Question 13

Foods containing large amounts of saturated fatty acids are usually solid at room temperature.

Question 14

Recommended daily fat intake is 20-35 percent of total daily calories.

Question 15

Consumption of refined carbohydrates causes a slower rise in blood glucose levels than does consumption of unrefined carbohydrates.

Question 16

Fibre is a source of dietary carbohydrates.

Question 17

Beta-carotene, vitamin C, and vitamin E are antioxidants.

Question 18

Fibre consumption can lower cholesterol levels.

Question 19

Excess protein intake can increase fat stores.

Question 20

All fluids, including those that contain caffeine, can count towards your total daily fluid intake.

Question 21

A true food allergy is a reaction of the body's immune system to a food or food ingredient.

Question 22

Essential nutrients include all the following, EXCEPT:

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

Question 23

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

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

Question 24

Alcohol provides ____________ calories per gram.

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

Question 25

Genetically modified foods

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

Question 26

Carbohydrate provides _____________ calories per gram.

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

Question 27

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

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

Question 28

The building blocks of proteins are called

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

Question 29

Which of the following essential nutrients does NOT supply energy?

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

Question 30

Whole grain bread is more nutrient-dense than are most white breads.

Question 31

Which of the following statements is TRUE regarding alcohol?

A) It is an essential nutrient.
B) It supplies 9 calories of energy per gram.
C) It plays an important role in supplying necessary enzymes.
D) Alcohol is not an essential nutrient, and it supplies 7 calories of energy per gram.

Question 32

The recommended self-treatment for foodborne illness is limiting intake of food and water.

Question 33

The use of food irradiation is not permitted on foods certified as organic.

Question 34

Protein provides _____________ calories per gram.

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

Question 35

The purpose of food irradiation is to kill potentially harmful pathogens.

Question 36

Individuals with diabetes benefit from a diet that is low in simple sugars and complex carbohydrates.

Question 37

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

A) swordfish
B) king mackerel
C) fresh or frozen tuna
D) salmon

Question 38

Vegans eat plant food, dairy products, and eggs.

Question 39

Fat provides _____________ calories per gram.

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

Question 40

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

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

Question 41

Fats are also called

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

Question 42

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

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

Question 43

Most of the fats in food are in the form of

A) cholesterol.
B) low-density lipids.
C) triglycerides.
D) high-density lipids.

Question 44

Saturated fats are primarily found in

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

Question 45

Which of the following is NOT a function of fats?

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

Question 46

The recommended daily intake of protein is _____________ of total daily calories

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

Question 47

Which of the following statements is FALSE regarding fats?

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

Question 48

The average Canadian diet includes about _____________ of total daily calories as protein.

A) 50%
B) 27%
C) 17%
D) 5%

Question 49

Martha is a vegetarian and wants to eat a source of complete protein. Which of the following would not be a complete protein combination?

A) wild rice, beans and corn
B) lentils and beans
C) peanut butter and milk
D) corn and apple sauce

Question 50

Foods from most plant sources supply ____________ proteins.

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

Question 51

Which of the following is a source of incomplete protein?

A) meat
B) beans
C) eggs
D) cheese

Question 52

All the following contain mostly polyunsaturated fatty acids, EXCEPT:

A) coconut oil.
B) soybean oil.
C) corn oil.
D) cottonseed oil.

Question 53

Food irradiation

A) is currently approved only for red meat.
B) utilizes radioactive materials.
C) does not require special labeling.
D) extends the shelf life of a food.

Question 54

All the following will help supply Carey with an adequate daily intake of protein, EXCEPT:

A) 90 grams of chicken
B) ½ cup of tofu
C) 1 cup of yogurt
D) 20 grams of beef

Question 55

Leading sources of saturated fat in the Canadian diet include all the following, EXCEPT:

A) red meats.
B) whole milk and cheese.
C) poultry.
D) hot dogs and lunch meats.

Question 56

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

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

Question 57

A by-product of hydrogenation is

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

Question 58

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

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

Question 59

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

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

Question 60

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

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

Question 61

Sulphites are used to

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

Question 62

Plant sources that provide small amounts of omega-3 fatty acids include all the following, EXCEPT:

A) coconut oil.
B) flaxseed oil.
C) canola oil.
D) walnut oil.

Question 63

To control your blood cholesterol levels, the most important action you can take is to limit the amount of _______________ in your diet.

A) polyunsaturated fat
B) saturated and trans fats
C) monounsaturated fat
D) omega-3 fat

Question 64

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

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

Question 65

To determine the presence of trans fat in a given product, consumers should check the label for

A) cholesterol content.
B) unsaturated fat levels.
C) partially hydrogenated oils.
D) carbohydrate content.

Question 66

The refinement of whole grains transforms whole-wheat flour into

A) whole-wheat flour dust.
B) white flour.
C) unrefined whole-wheat flour.
D) enriched whole-wheat flour.

Question 67

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 68

The liver and muscles store carbohydrates in the form of

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

Question 69

Which of the following are richest in complex carbohydrates?

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

Question 70

Refined carbohydrates

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

Question 71

The major source of fuel for the nervous system, brain, and red blood cells is

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

Question 72

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) They are primarily found in palm and coconut oils.
D) Some nutritionists recommend people reduce the proportion of omega-6s they consume in favour of omega-3s.

Question 73

Which of the following statements is FALSE regarding trans fatty acids?

A) They raise the levels of low-density lipoproteins in the blood.
B) They lower the levels of high-density lipoproteins in the blood.
C) They increase one's risk of developing heart disease.
D) They decrease one's risk of having a heart attack.

Question 74

Which of the following would NOT be an effect of consuming omega-3 fatty acids?

A) They reduce the tendency of blood to clot.
B) They promote cancer at high levels of consumption.
C) They inhibit abnormal heart rhythms.
D) They inhibit inflammation.

Question 75

When reducing fat intake, the emphasis should be placed on lowering intake of

A) omega-3 fatty acids.
B) linoleic acid.
C) trans fatty acids.
D) monounsaturated fats.

Question 76

Consumption of whole grains has NOT been linked to:

A) a reduced risk of heart disease.
B) a reduced risk of certain forms of cancer.
C) a reduced risk of diabetes.
D) an increased risk of heart rhythm abnormalities.

Question 77

A good source of omega-3 fatty acids is

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

Question 78

A guideline for food safety is to

A) wash hands for 10 seconds after handling food.
B) make certain that hamburgers are cooked to 110 °F.
C) cook stuffing separately from poultry.
D) store eggs in their designated space in the refrigerator door.

Question 79

Which of the following foods is NOT considered a simple carbohydrate?

A) broccoli
B) orange juice
C) table sugar
D) milk

Question 80

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 in a variety of plants.
C) They are found naturally in fruits and milk.
D) There is no evidence that any simple carbohydrate is more nutritious than others.