Deck 7: Water and Minerals

Question 1

Water is needed by the body because ___________________

A) It is an important part of all cells and chemical reactions.
B) It provides structure in bones.
C) It prevents osteoporosis.
D) All of the above.

Answer 1

A

Question 2

The average adult's body weight is ___ percent water.

A) 25
B) 55
C) 75
D) 95

Answer 2

B

Question 3

Water:

A) transports nutrients in the body
B) carries wastes out of the body
C) is necessary for nutrient absorption
D) all of the above

Answer 3

D

Question 4

Which of the following statements is false?

A) About 20 percent of your total water intakes comes from water in foods.
B) The Adequate Intake is based on fluid you get from beverages and foods.
C) Nearly all foods have some water.
D) The only way the body loses water is through the urine.

Question 5

Women need to drink about ____ cups of fluid daily.

A) 5
B) 7
C) 9
D) 13

Question 6

Which group is most likely to feel less thirst and become dehydrated?

A) babies up to 1 year old
B) preschoolers
C) teenage athletes
D) elderly

Question 7

Which bottled water is actually tap water that has been treated to remove chemicals and microbes before being bottled?

A) mineral water
B) purified water
C) tonic water
D) spring water

Question 8

Which of the following is considered to be a soft drink?

A) mineral water
B) purified water
C) tonic water
D) spring water

Question 9

Which type of beverage should NOT be consumed with alcohol?

A) energy drinks
B) sports drinks
C) enhanced ice tea
D) fitness water

Question 10

Sports drinks are designed mostly for:

A) any exercise/athletic activity
B) elite ping-pong players
C) children
D) exercise lasting 60 minutes or more

Question 11

Which beverage contains the most caffeine in 8 fluid ounces?

A) brewed coffee
B) brewed black tea
C) hot chocolate
D) cola

Question 12

At high doses, caffeine can cause which of the following symptoms?

A) nervousness
B) sweating
C) insomnia
D) all of the above

Question 13

Moderate use of caffeine is not likely to cause any health problems. Moderate use is defined as drinking about how many 8 fluid ounce cups of coffee/day?

A) two
B) three
C) four
D) five

Question 14

Which of the following statements about minerals is FALSE?

A) Minerals in plant foods tend to be absorbed better than animal foods.
B) The percentage of minerals that is absorbed varies tremendously.
C) Minerals are not destroyed in cooking.
D) Minerals can be toxic when consumed in excess, which may be only slightly higher than the recommended level.

Question 15

Which of these minerals is most likely to be deficient in the United States?

A) potassium
B) phosphorus
C) iodine
D) sodium

Question 16

Americans are likely to be consuming too little of which mineral?

A) calcium
B) copper
C) zinc
D) iodine

Question 17

Which is a problem nutrient for adolescent and premenopausal females but not men?

A) calcium
B) potassium
C) iron
D) zinc

Question 18

Which of the following foods provides the MOST calcium per ounce?

A) whipped cream
B) cream cheese
C) American cheese
D) butter

Question 19

Calcium and phosphorus are found mostly in the:

A) muscles
B) bones
C) liver
D) brain

Question 20

The best time to invest in bone health is:

A) Before age 8
B) during adolescence
C) during your 30s and 40s
D) after age 50

Question 21

A good plant source of calcium is:

A) turnip greens
B) dried fruit
C) citrus fruit
D) spinach

Question 22

Which of the following foods is high in magnesium?

A) beef
B) chicken
C) beans and nuts
D) a and b

Question 23

Magnesium keeps bones and teeth strong, and also:

A) makes collagen
B) makes hemoglobin
C) keeps muscles and nerves functioning
D) metabolizes alcohol

Question 24

Which nutrient is heart healthy?

A) magnesium
B) phosphorus
C) iodine
D) iron

Question 25

Which of the following is considered a high-sodium food?

A) frankfurter
B) celery
C) diet soda
D) milk

Question 26

The electrolytes include sodium, chloride, and:

A) zinc
B) magnesium
C) potassium
D) iron

Question 27

The chemical name for salt is:

A) potassium chloride
B) sodium phosphide
C) sodium chloride
D) magnesium chloride

Question 28

The electrolytes help to:

A) maintain water balance
B) maintain acid-base balance
C) absorb calcium
D) a and b

Question 29

To lower the sodium in your diet, you should:

A) make your own salad dressings
B) choose low-sodium versions of your favorite high-sodium foods
C) buy more fresh, unprocessed foods
D) all of the above

Question 30

On average, the higher your sodium intake, the higher your:

A) IQ
B) weight
C) blood pressure
D) blood cholesterol level

Question 31

Which food is NOT emphasized on the DASH diet?

A) fruits
B) red meat
C) vegetables
D) low-fat or fat-free dairy

Question 32

Which food has the least sodium?

A) American cheese
B) canned pineapple
C) American cheese
D) garlic salt

Question 33

Which is a potassium rich food?

A) cereal
B) orange juice
C) white bread
D) eggs

Question 34

Potassium has which of the following roles?

A) Maintains fluid balance
B) Maintains acid-base balance
C) Contracts muscles
D) a and b
E) a, b, and c

Question 35

Iron is best absorbed from which food?

A) whole-wheat bread
B) dark green leafy vegetables
C) dried fruits
D) meat

Question 36

Who is at most risk for developing iron-deficiency anemia?

A) adolescent girls
B) pregnant women
C) premenopausal women
D) all of the above

Question 37

In the body, iron appears mostly in the:

A) bones
B) kidney
C) teeth
D) blood

Question 38

You can increase your iron absorption by eating foods such as iron-fortified cereals together with:

A) milk
B) orange juice
C) toast
D) tea

Question 39

Kim has been very tired at school for the past few months and is not performing well. Which problem could be causing this?

A) hemochromatosis
B) iron-deficiency anemia
C) osteoporosis
D) rickets

Question 40

The mineral that is important for taste perception is:

A) phosphorus
B) sulfur
C) copper
D) zinc

Question 41

Which food group is an excellent source for zinc?

A) whole grains
B) meat, poultry, seafood
C) fruits
D) vegetables

Question 42

Iodine is added to which food?

A) bread
B) salt
C) milk
D) cereals

Question 43

A low metabolic rate caused by low levels of thyroid hormones could be due to a lack of:

A) sodium
B) iron
C) iodine
D) zinc

Question 44

Which mineral is a cofactor for nearly 100 enzymes?

A) zinc
B) potassium
C) iodine
D) selenium

Question 45

Nuts and seeds are high in kcalories because they contain a lot of:

A) carbohydrate
B) fat
C) protein
D) vitamins and minerals

Question 46

About one-third of your body weight is water.

Question 47

The Adequate Intake for water includes water you drink as well as the water in the foods you eat.

Question 48

Seltzer water and tonic water are not considered bottled waters, but soft drinks.

Question 49

Energy drinks contain a dilute mixture of carbohydrate and electrolytes.

Question 50

Energy drinks are a risk for adults who are drinking alcohol at the same time, and also for children/adolescents.

Question 51

Caffeine can be mildly addicting.

Question 52

The degree to which a mineral is absorbed and available to be used in the body is called bioavailability.

Question 53

Phosphorus is rarely lacking in the American diet.

Question 54

Milk and milk products provides most of the calcium consumed by Americans.

Question 55

Calcium and zinc are used for building bones and teeth.

Question 56

About 50 percent of magnesium in your body is in your bones.

Question 57

Sodium is found mostly in processed and restaurant foods.

Question 58

Excellent sources of sodium are unprocessed whole foods such as oranges and milk.

Question 59

Iron in plant foods is better absorbed than iron in animal foods.

Question 60

Leafy green vegetables are an excellent source of zinc.

Question 61

Chopped or ground, nuts are a great addition to baked items, granolas, and breading.

Question 62

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Calcium

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 63

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Magnesium

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 64

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Sodium

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 65

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Potassium

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 66

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Iron

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 67

Match the food sources with the correct nutrients. One letter is used twice.
-_____ Zinc

A) Beans and nuts
B) Meat, poultry, fish
C) Fruit and vegetables
D) Dairy products
E) Processed foods

Question 68

Match the functions with the correct nutrients.
-_____ Calcium

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 69

Match the functions with the correct nutrients.
-_____ Magnesium

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 70

Match the functions with the correct nutrients.
-_____ Sodium

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 71

Match the functions with the correct nutrients.
-_____ Iodine

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 72

Match the functions with the correct nutrients.
-_____ Iron

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 73

Match the functions with the correct nutrients.
-_____ Zinc

A) May lower blood pressure
B) Bones and teeth
C) Carries oxygen in body
D) Cofactor for many enzymes, taste
E) Raises blood pressure
F) Normal metabolism

Question 74

Name two considerations when choosing a functional beverage.

Question 75

Name three categories of food at the supermarket that are high in sodium, as well as three categories of foods that are low in sodium.

Question 76

Describe how you would use nuts and/or seeds as ingredients in two menu items.