Deck 2: The Pursuit of a Healthy Diet

Question 1

The Dietary Guidelines for Americans  incorporate two general themes: maintaining calorie balance over time to achieve and maintain a healthy weight, and consuming more nutrient-dense foods and beverages.

Answer 1

True

Question 2

Antioxidant nutrients are vitamins and minerals that react with oxygen, thereby protecting other compounds from damaging reactions involving oxygen.

Answer 2

True

Question 3

Chinese food served in American Chinese restaurants usually is very similar to food eaten by rural Chinese people in China.

Answer 3

False

Question 4

A product that meets the criteria as sodium-free or salt-free has less than 5 mg of sodium per serving.

Question 5

Dry beans are fattening and should only be eaten occasionally.

Question 6

A healthy diet should consist of three meals a day without any snacking.

Question 7

Foods with a high nutrient density are best characterized as ____.

A) high in fats
B) a mixture of carbohydrate, fat, and protein
C) those that  carry the USDA nutrition label
D) rich in nutrients but relatively low in calories
E) containing all essential nutrients in moderate amounts

Question 8

The Mediterranean Diet recommends eating meat a few times a week.

Question 9

In determining portion, one hand, cupped, is a good approximation of eight fluid ounces.

Question 10

What are the six diet-planning principles for developing a healthy eating pattern?

A) abundance, balance, conservative, nonfat, moderation, and variety
B) adequacy, bone development, correction, nutrients, moderation, and variety
C) adequacy, balance, calorie control, nutrient density, moderation, and variety
D) abundance, better, choices, multiple, nonfat, and variety
E) abundance, bone density, calorie control, nutrient-rich, multiple, and variety

Question 11

As part of the MyPlate activity recommendations, examples of moderate physical activity are jogging, swimming continuous laps, and bicycling uphill.

Question 12

Orange juice with added calcium is an example of exceeding the UL of a nutrient.

Question 13

The only vitamins that must appear on a food label are vitamins C and A.

Question 14

The need for setting Tolerable Upper Intake Levels (UL) for nutrients is the result of more people using large doses of supplements and fortified foods.

Question 15

The DRI requirement of a nutrient is the minimum amount of a nutrient that will prevent the development of deficiency symptoms.

Question 16

According to MyPlate, one egg is equivalent to 1 ounce of cooked lean meat.

Question 17

The ingredients on a food label are listed in alphabetical order.

Question 18

Phytochemicals provide energy or building materials for cell repair.

Question 19

The DRI nutrient standard value for iron is based on the adult man's DRI.

Question 20

The EAR for nutrients is set at a point high enough to cover most healthy people.

Question 21

Steven is nine years old and loves to drink orange juice whenever he can. He often drinks orange juice instead of eating food. This habit interferes most with what eating principle?

A) balance
B) calorie control
C) moderation
D) adequacy
E) nutrient density

Question 22

What portion of t he current U.S. diet is closest to meeting the Dietary Guidelines for Americans intake recommendations?

A) vitamin D
B) potassium
C) calcium
D) sodium
E) fiber

Question 23

Which major goal is part of the Dietary Guidelines for Americans?

A) reduce health disparities
B) consume more energy-dense foods
C) balance calories with physical activity to manage weight
D) consume more foods with refined grains
E) decrease complex carbohydrate foods

Question 24

The Acceptable Macronutrient Distribution Ranges (AMDR) set recommendations for ____.

A) vitamin E, calcium, and lipids
B) fat, carbohydrates, and protein
C) phytochemicals, lipids, and fiber
D) f iber, iron, and zinc
E) calcium, zinc, and magnesium

Question 25

Peaches are a food source of vitamins A and C. Why would a raw peach be considered a more nutrient-dense snack than a serving of peaches canned in light syrup?

A) The canned peaches are more processed than the raw peach.
B) The raw peach is brighter in color than the canned peaches.
C) The raw peach contains more vitamins per calorie than the canned peaches.
D) The canned peaches contain more vitamins per calorie than the raw peach.
E) The raw peach contains more natural sugar per serving than the canned peaches.

Question 26

The tolerable upper limit (UL) is most closely described as ____.

A) the daily intake of a nutrient that is unlikely to pose adverse effects in healthy people
B) the amount of foods to which nutrients have been added
C) the amount of a nutrient estimated to meet the requirement in half of the people of a specific age and gender
D) the average amount of a nutrient that appears to be adequate for individuals
E) a set of reference values for energy and nutrients

Question 27

Dietary Reference Intakes (DRI) should be avoided when ____.

A) estimating nutrient requirements for healthy people
B) assessing dietary nutrient adequacy
C) planning diets
D) treating persons with diet-related illnesses
E) considering dietary differences based on gender and age

Question 28

The amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender is known as the ____.

A) Estimated Energy Requirement (EER)
B) Estimated Average Requirement (EAR)
C) Recommended Dietary Allowance (RDA)
D) Adequate Intake (AI)
E) Tolerable Upper Intake Level (UL)

Question 29

How much moderate aerobic physical activity is recommended by the MyPlate website to reduce the risk of chronic disease, help prevent weight gain, and help sustain weight loss?

A) 1 hour per week
B) 1 hour and 30 minutes per week
C) 2 hours per week
D) 2 hours and 30 minutes per week
E) 3 hours per week

Question 30

Spencer's energy requirement is 2,400 calories. What is his DV for protein?

A) 40 grams
B) 60 grams
C) 80 grams
D) 160 grams
E) 360 grams

Question 31

Which suggestion would be excluded in the Dietary Guidelines for Americans ?

A) Eat a variety of vegetables, especially dark-green and red and orange vegetables.
B) Use oils to replace solid fats where possible.
C) Consume at least half of all grains as whole grains.
D) Choose diets that emphasize refined and enriched grain products.
E) Increase intake of fat-free or low-fat milk and milk products.

Question 32

Valerie is eating lunch at the college cafeteria and is determined not to gain weight during her freshman year at college. She realizes that controlling portion sizes is the key. Which visual reference could she apply to estimate one cup of pasta?

A) four thumbs together
B) the  palm of one hand
C) three clenched fists
D) two hands, cupped together
E) one hand, fingers spread

Question 33

The concept of nutrient density is most helpful in achieving which principle of diet planning?

A) variety
B) moderation
C) balance
D) adequacy
E) calorie control

Question 34

Which snack is the most nutritious choice to take to the library if you know you will be studying for several hours?

A) bagel with jelly
B) fruit drink with fruit rolls
C) peanut butter with celery
D) tortilla chips with guacamole
E) buttered popcorn

Question 35

Mark is a five-year-old boy who loves milk. He drinks skim milk all day long. He also loves yogurt and cheese while excluding meat, fish, poultry, and legumes. For which type of deficiency is Mark at risk?

A) iron
B) zinc
C) calcium
D) vitamin D
E) vitamin A

Question 36

The RDA (Recommended Dietary Allowances) for nutrients are generally ____.

A) the maximum amounts that average people need
B) more than twice as high as anyone needs
C) designed to prevent deficiency diseases in half the population
D) designed to be adequate for almost all healthy people
E) the same for all ages for all nutrients

Question 37

A statement linking the nutritional profile of a food to a reduced risk of a particular disease is known as a  ____.

A) nutrient content claim
B) personal daily value
C) nutritional fact
D) health claim
E) ingredient claim

Question 38

For packages with surface area larger than 40 square inches, which piece of information is required on the Nutrition Facts panel?

A) monounsaturated fat
B) vitamin C
C) thiamin
D) riboflavin
E) vitamin D

Question 39

Louise would like to lose some weight. How might the exchange lists be helpful to her?

A) Louise can easily compare several brands of a particular food to find the most nutrient-dense version.
B) Louise can identify low-calorie foods rich in each of the essential vitamins and minerals.
C) Louise can mix and match the portion sizes for different foods that provide the same number of calories to plan calorie-controlled meals.
D) Louise can determine which foods will prevent her from developing diabetes if she consumes them on a regular basis as she loses weight.
E) Louise can compare the best food choices on the exchange lists for a high-protein, low-carbohydrate diet.

Question 40

A diet that does not overemphasize any food type or nutrient at the expense of another is following which characteristic of a healthy diet?

A) adequacy
B) balance
C) choices
D) moderation
E) nonfat

Question 41

Sue picks up a cereal box and reads that one serving provides 15 percent of the DV for total carbohydrate. What does this DV value tell us about the cereal?

A) One serving contains 15 percent of its calories from carbohydrates.
B) One serving provides 15 percent of the total carbohydrates that are recommended to be eaten in a day.
C) The contents of the cereal box provide 15 percent of the carbohydrates that should be eaten in a day.
D) One serving provides 15 percent of the starch recommendation only for the day.
E) One serving includes 15 percent of the daily discretionary calories.

Question 42

In addition to the five food groups, we need to include a small amount of oil in the diet for the ____ and ____ that oils provide.

A) vitamin K; phytochemicals
B) vitamin E; vitamin C
C) essential fats; vitamin E
D) trans fat; vitamin A
E) vitamin D; vitamin K

Question 43

What food item lacks phytochemicals?

A) skim milk
B) mushrooms
C) canned peas
D) mango
E) tomatoes

Question 44

Which substance would be excluded from a list of sugar terms?

A) molasses
B) high-fructose corn syrup
C) levulose
D) niacinamide
E) sorbitol

Question 45

According to MyPlate guidelines, which food portion is equivalent to one ounce of grains?

A) one slice of bread
B) one large bagel
C) one-half cup dry cereal
D) one English muffin
E) one cup cooked rice

Question 46

Bill is trying to eat healthier now that he is going to college. He takes a nutrition class and determines that his salt intake is very high from a diet analysis. Which characteristic of a healthy diet is Bill violating?

A) adequacy
B) balance
C) moderation
D) variety
E) calorie control

Question 47

Nicole is reading a food label on a bag of broccoli and sees "high in vitamin C." What does this mean?

A) A serving prepared properly will provide 10 percent more of the Daily Value for vitamin C.
B) A serving provides 20 percent or more of the Daily Value for vitamin C.
C) The bag contains 20 percent or more of the Daily Value for vitamin C.
D) A serving contains more vitamin C than is normally found in broccoli.
E) A serving provides 50 percent of the Daily Value for vitamin C.

Question 48

If you consistently build your diet by choosing mostly nutrient-dense foods, you may be able to meet your nutrient needs without using your full calorie allowance. In this case, the balance of calories is called your ____.

A) bonus calorie allowance
B) daily limit for non-essential calories
C) excess calories
D) fat and sugar calorie allowance
E) daily limit for discretionary calories

Question 49

According to the Dietary Reference Intakes (DRI) , ____ percent to ____ percent of the calories in a balanced diet come from fat.

A) 2; 15
B) 15; 25
C) 10; 35
D) 20; 35
E) 50; 65

Question 50

Joe engages in moderately intense physical activity for 30 to 60 minutes a day in addition to other daily activities. What is his activity level?

A) sedentary
B) minimally active
C) moderately active
D) active
E) very active

Question 51

According to MyPlate, fat from which source should be limited in the diet?

A) fish
B) nuts
C) dairy products
D) vegetable oils
E) peanut butter

Question 52

Juan is of Hispanic origin and enjoys eating native foods. In which food group would a corn tortilla belong?

A) fruit
B) vegetable
C) grains
D) dairy
E) protein foods

Question 53

According to the Dietary Reference Intakes (DRI) , what percentage of the calories in a balanced diet should be obtained from protein?

A) less than 10 percent
B) 5 to 15 percent
C) 10 to 35 percent
D) 35 to 45 percent
E) 45 to 65 percent

Question 54

Which food is the best example of a nutrient-dense food choice?

A) a baked potato
B) bologna
C) ice cream
D) refried beans
E) granola

Question 55

According to the Dietary Reference Intakes (DRI) , approximately 45 to 65 percent of the total calories in a balanced diet should come from ____.

A) fats
B) proteins
C) carbohydrates
D) phytochemicals
E) fiber

Question 56

Which nutritional value provides the average daily amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA?

A) DRI
B) UL
C) DV
D) AI
E) EAR

Question 57

According to MyPlate guidelines, which food portion exceeds the equivalent of one ounce from the protein foods group?

A) one egg
B) one-fourth cup cooked dry beans
C) three tablespoons peanut butter
D) one-half cup split pea soup
E) one ounce cooked poultry

Question 58

What information would be an  optional  element on the Nutrition Facts panel?

A) calories per serving
B) calories from fat
C) vitamin A
D) vitamin E
E) serving size

Question 59

Holly wants to lower her risk of heart disease and decides to follow the Mediterranean diet. What modification to this diet is recommended by major U.S. health organizations?

A) Eat a small amount of red meat accompanied with a glass of red wine daily.
B) Include eggs at least three times per week.
C) Increase the amount of whole grain breads while reducing nuts.
D) Consume more fruits and vegetables and less dairy products.
E) Limit fat, including olive oil, to 20 to 35 percent of total calories.

Question 60

Which foods make up the majority of the Mediterranean diet?

A) eggs, poultry, and fish
B) fruits, grains, and vegetables
C) cheese, yogurt, and fish
D) red meat, oil, and wine
E) poultry, cheese, and grains

Question 61

Which are the only vitamins that must appear on a food label?

A) vitamins D and E
B) folate and niacin
C) riboflavin and vitamin C
D) vitamins A and C
E) vitamins C and E

Question 62

Which choice exceeds the equivalent of one teaspoon from the oils group?

A) one tablespoon low-fat mayonnaise
B) two tablespoon light salad dressing
C) one ounce peanuts
D) one teaspoon soft margarine
E) one teaspoon vegetable oil

Question 63

Vignette #2 Julia and David are new parents of a 13-year-old girl, Zoe. They want to make sure they are feeding her the most nutritious diet possible. Julia makes an appointment with a registered dietitian at Zoe's pediatrician's office. David's first question is "Can you help us figure out what foods to feed Zoe that will prevent chronic diseases in her future?" Julia seems concerned about how to make sure Zoe gets enough essential nutrients. Imagine you are the dietitian. Using the Dietary Guidelines for Americans and the MyPlate tool, answer the following questions.
Which food recommendation would you expect the dietitian to give?

A) Consume two cups per day of whole milk or its equivalent.
B) Consume more refined grains.
C) Eat fresh fruit as snacks.
D) Choose foods with more saturated fat and less with monounsaturated fat.
E) Have a cookie every day as a treat.

Question 64

A food label can make a health claim for sugar alcohols. Consuming this nutrient is associated with a lower risk of ____.

A) heart disease
B) cancer
C) tooth decay
D) liver disease
E) spinal cord birth defect

Question 65

Joe picks up a package of low-fat hot dogs in the supermarket. He can be confident that this food has ____.

A) no more than 10 grams of fat per serving
B) no more than 3 grams of fat per serving
C) no saturated fat
D) no cholesterol
E) no trans fat

Question 66

Vignette #1 Carly is an overweight 21-year-old who is committed to good health after taking a nutrition course. She realizes that being a savvy shopper is part of the process and decides to learn how to look more critically at food labels. She picks up two different boxes of ready-to-eat breakfast cereal and sees the food labels shown in Figure 1. Help Carly evaluate these two breakfast cereals.

What is the recommended limit for sodium for a 2,500 calorie diet?

A) less than 30 mg
B) less than 2400 mg
C) less than 30 g
D) less than 80 g
E) less than 375 g

Question 67

Which style of Chinese cooking is characterized by steaming and stir-frying, and therefore tends to be the lowest in fat? Szechwan or Hunan Szechwan or Hunan

A) Cantonese
B) Peking
C) Shanghai
D) Szechwan or Hunan
E) Mongolian

Question 68

Vignette #1 Carly is an overweight 21-year-old who is committed to good health after taking a nutrition course. She realizes that being a savvy shopper is part of the process and decides to learn how to look more critically at food labels. She picks up two different boxes of ready-to-eat breakfast cereal and sees the food labels shown in Figure 1. Help Carly evaluate these two breakfast cereals.

Carly is concerned about a family history of high blood pressure. Which item listed on the food label is she likely to check?

A) vitamin C
B) iron
C) sodium
D) zinc
E) fiber

Question 69

Tulley is a 38-year-old man who successfully lost 50 lb. of excess weight. According to MyPlate recommendations, how much physical activity does he need to maintain his weight loss when he consumes only enough for his calorie needs?

A) At least 30 minutes of moderate activity per week
B) At least 60 minutes vigorous activity per week
C) At least 90 minutes vigorous activity per week
D) At least 150 minutes of moderate activity per week
E) At least 180 minutes of vigorous activity per week

Question 70

Mary is comparing light potato chips to regular potato chips. What is the difference?

A) The light potato chips are lower in calories.
B) The light potato chips are lighter in color.
C) The light potato chips are lighter in texture.
D) The light potato chips are lower in weight.
E) The light potato chips have been cooked in olive oil.

Question 71

Vignette #2 Julia and David are new parents of a 13-year-old girl, Zoe. They want to make sure they are feeding her the most nutritious diet possible. Julia makes an appointment with a registered dietitian at Zoe's pediatrician's office. David's first question is "Can you help us figure out what foods to feed Zoe that will prevent chronic diseases in her future?" Julia seems concerned about how to make sure Zoe gets enough essential nutrients. Imagine you are the dietitian. Using the Dietary Guidelines for Americans and the MyPlate tool, answer the following questions.
You show Julia and David the MyPlate graphic. What important principle can you best demonstrate to them using this graphic?

A) adequacy-include at least four different foods on your plate at each meal
B) proportionality-fill at least half your plate with fruits and vegetables
C) food safety-avoid mixing dairy foods with other foods on your plate
D) moderation-limit added sugars and solid fats on your plate
E) calorie control-avoid empty calories on your plate

Question 72

Zach eats a 2000-calorie diet and therefore should eat no more than 65 grams of fat per day. If he has only eaten a soft pretzel (6 grams of fat) and a mocha coffee drink (20 grams of fat) , how many more grams of fat can Zach have to stay within his daily fat budget ?

A) 26
B) 39
C) 91
D) 120
E) There is not enough information provided.

Question 73

Vignette #1 Carly is an overweight 21-year-old who is committed to good health after taking a nutrition course. She realizes that being a savvy shopper is part of the process and decides to learn how to look more critically at food labels. She picks up two different boxes of ready-to-eat breakfast cereal and sees the food labels shown in Figure 1. Help Carly evaluate these two breakfast cereals.

Using the calorie summary information in the accompanying figure, what is the percentage of calories from fat in cereal #1?

A) 9 percent
B) 14 percent
C) 26 percent
D) 31 percent
E) 43 percent

Question 74

An unhealthful aspect of the traditional Mexican diet is the frequent consumption of ____.

A) tomatoes, chilies, and onions
B) flour tortillas, chorizo, and eggs
C) corn tortillas, amaranth, and rice
D) pinto beans, jicama, and avocado
E) red meat, poultry, and olive oil

Question 75

Vignette #1 Carly is an overweight 21-year-old who is committed to good health after taking a nutrition course. She realizes that being a savvy shopper is part of the process and decides to learn how to look more critically at food labels. She picks up two different boxes of ready-to-eat breakfast cereal and sees the food labels shown in Figure 1. Help Carly evaluate these two breakfast cereals.

Carly wants to stay healthy and decides to purchase the cereal that may help prevent heart disease and cancer. Which cereal would she buy and why?

A) Cereal #1 because it contains more protein per serving
B) Cereal #1 because it contains more antioxidants
C) Cereal #2 because it has less sugar
D) Cereal #2 because it contains more fiber
E) Both cereals would be equally effective because they both contain no cholesterol.

Question 76

In the typical Mexican diet, which food would provide the most phytochemicals?

A) salsa
B) tortilla shells
C) chorizo
D) vegetable oil
E) rice

Question 77

A cup of skim milk has 8 grams of protein and the Daily Value for protein is 50 grams. What is the % Daily Value for protein in a cup of milk?

A) 6 percent
B) 8 percent
C) 16 percent
D) 24 percent
E) 30 percent

Question 78

A food label can make a health claim for soluble fiber. Consuming this nutrient is associated with a lowered risk of ____.

A) heart disease
B) cancer
C) tooth decay
D) high blood pressure
E) Parkinson's disease

Question 79

Vignette #2 Julia and David are new parents of a 13-year-old girl, Zoe. They want to make sure they are feeding her the most nutritious diet possible. Julia makes an appointment with a registered dietitian at Zoe's pediatrician's office. David's first question is "Can you help us figure out what foods to feed Zoe that will prevent chronic diseases in her future?" Julia seems concerned about how to make sure Zoe gets enough essential nutrients. Imagine you are the dietitian. Using the Dietary Guidelines for Americans and the MyPlate tool, answer the following questions.
To prevent the risk of chronic disease in adulthood, what practice would you recommend?

A) Reduce time spent in sedentary behaviors.
B) Increase solid fats and reduce oils.
C) Eat primarily cruciferous vegetables.
D) Eat one serving of oatmeal with one-half cup whole milk every day for breakfast.
E) Limit intake of oranges and grapefruits due to high acid content.

Question 80

Vignette #1 Carly is an overweight 21-year-old who is committed to good health after taking a nutrition course. She realizes that being a savvy shopper is part of the process and decides to learn how to look more critically at food labels. She picks up two different boxes of ready-to-eat breakfast cereal and sees the food labels shown in Figure 1. Help Carly evaluate these two breakfast cereals.

Carly decides to eat three-fourths of a cup of cereal #1 with three-fourths cup of fortified skim milk. Based on a 2,000 calorie diet, what percent of calories of carbohydrates will she consume?

A) 6 percent
B) 8 percent
C) 10 percent
D) 12 percent
E) 14 percent