Deck 9: Eating for a Healthier You

Question 1

One-third of the calories Americans consume come from

A) fruit.
B) healthy snacks.
C) junk food.
D) vegetables.

Answer 1

junk food.

Question 2

After water, which are the next most abundant substances in the human body?

A) Carbohydrates
B) Proteins
C) Fats
D) Electrolytes

Answer 2

Proteins

Question 3

The digestive process begins in the

A) stomach.
B) small intestine.
C) mouth.
D) esophagus.

Answer 3

mouth.

Question 4

The energy to sustain normal daily activities is provided by

A) amino acids.
B) carbohydrates.
C) fats.
D) protein.

Question 5

The main fuel for the body's cells is

A) protein.
B) glucose.
C) fat.
D) vitamins.

Question 6

Complex carbohydrates are also known as

A) disaccharides.
B) monosaccharides.
C) polysaccharides.
D) bisaccharides.

Question 7

Which of the following are sources of complex carbohydrates?

A) Fruits, milk, and cheese
B) Grains, legumes, and vegetables
C) Milk, cheese, and vegetables
D) Legumes, milk, and grains

Question 8

Calories are the measure of

A) essential vitamins contained in a particular food.
B) essential minerals contained in a particular food.
C) the fat content of a particular food.
D) energy obtained from a particular food.

Question 9

Nutrition is the science that investigates

A) the discovery of new nutrients.
B) the process of digestion and metabolism that breaks food down for use by the body.
C) the relationship between the body's functioning and the elements of food eaten.
D) diseases of the digestive tract.

Question 10

Which of the following guidelines will be helpful if you want to increase your intake of antioxidants?

A) Eat a wide variety of fruits and vegetables, including dark green vegetables.
B) Eat at least 2 servings of lean red meat each day.
C) Eat whole grain foods with at least 3 grams of fiber per serving.
D) Eat several servings of fatty fish each week.

Question 11

To support cellular growth and repair, a pregnant woman and a person recovering from surgery both need to eat

A) extra carbohydrates.
B) extra protein.
C) extra fat.
D) extra fiber.

Question 12

Which of the following is a simple carbohydrate?

A) Glycogen
B) Lactose
C) Fiber
D) Starch

Question 13

Carbohydrates, proteins, fats, and water are essential

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

Question 14

Minerals are inorganic elements that the body needs to

A) aid physiological processes, such as the absorption of vitamins.
B) ensure proper functioning of the nervous system.
C) aid in digestion and prevent bloating, gassiness, pain, and ulcers.
D) stored in the body since they can't be excreted.

Question 15

When protein is consumed, the body breaks it down into smaller molecules known as

A) micronutrients.
B) macronutrients.
C) amino acids.
D) lipids.

Question 16

How much of our total body weight is water?

A) 30-50 percent
B) 40-60 percent
C) 50-70 percent
D) 60-80 percent

Question 17

Paul drinks a glass of milk with dinner. The disaccharide in milk that must be broken down before being used by his body is

A) lactose.
B) lactase.
C) sucrose.
D) fructose.

Question 18

Glucose is stored in muscles and the liver in the form of

A) glucagon.
B) triglycerides.
C) nitrogen.
D) glycogen.

Question 19

Which type of fiber dissolves in water and can be digested easily by bacteria in the colon?

A) Functional
B) Dietary fiber
C) Soluble
D) Insoluble

Question 20

Foods from animal sources usually contain which type of protein?

A) Complete
B) Incomplete
C) Complementary
D) Essential

Question 21

Flax seeds, fatty fish, walnuts, and dark green leafy vegetables contain beneficial fats known as

A) omega-3 fatty acids.
B) omega-6 fatty acids.
C) trans-fatty acids.
D) linoleic acids.

Question 22

What percentage of total calories consumed should come from fat?

A) 5% to 15%
B) 10% to 25%
C) 20% to 35%
D) 30% to 40%

Question 23

What is the most common nutrient deficiency, both in the United States and worldwide?

A) Calcium deficiency
B) Vitamin D deficiency
C) Iron deficiency
D) Zinc deficiency

Question 24

Which of the following is the primary mineral component in bones and teeth?

A) Zinc
B) Iron
C) Magnesium
D) Calcium

Question 25

Which mineral is necessary for the regulation of blood pressure and fluid balance in the body?

A) Zinc
B) Sodium
C) Iodine
D) Calcium

Question 26

How many grams of dietary fiber are recommended for adults to consume each day?

A) 20-30 grams
B) 25-40 grams
C) 30-45 grams
D) 35-50 grams

Question 27

The process of hydrogenating fats is used to

A) keep them liquid at all temperatures.
B) reduce the amount of cholesterol.
C) solidify the oil and allow a longer shelf life.
D) enhance the taste of packaged foods.

Question 28

Arthur is diagnosed with atherosclerosis. Which substance makes up the major portion of the plaque build-up in his arteries?

A) Diglycerides
B) Saturated fats
C) Cholesterol
D) Unsaturated fats

Question 29

Which of the following would be the best source of omega-3 fatty acids?

A) Chicken
B) Shrimp
C) Pork
D) Salmon

Question 30

Colleen has been warned by her nutritionist that taking large amounts of a certain vitamin can be toxic because it accumulates in the liver. Which vitamin?

A) Vitamin A
B) Vitamin B₆
C) Vitamin C
D) Vitamin B₁₂

Question 31

High levels of which type of cholesterol appear to reduce the risk of atherosclerosis?

A) LDL
B) HDL
C) MUFA
D) PUFA

Question 32

Which type of foods are believed to have specific health benefits beyond basic nutrition?

A) Low-fat foods
B) Functional foods
C) Raw foods
D) Whole foods

Question 33

In addition to dairy products, what other foods are good sources of calcium?

A) Broccoli and kale
B) Whole grains
C) Chard and carrots
D) Spinach and beet greens

Question 34

The recommended daily amount of sodium for a healthy adult is fewer than 2,300 milligrams, which equates to

A) less than 1 teaspoon of table salt.
B) just over 1 teaspoon of table salt.
C) about 2 teaspoons of table salt.
D) just over 2 teaspoons of table salt.

Question 35

Which ingredient in soft drinks can cause loss of bone density, especially in women?

A) Aspertame
B) Phosphoric acid
C) Calcium carbonate
D) Sucrose

Question 36

Calcium is an example of which type of mineral?

A) Major mineral
B) Micromineral
C) Trace mineral
D) Macromineral

Question 37

What happens when oils are hydrogenated?

A) Monounsaturated fats are produced.
B) Trans-fatty acids are produced.
C) Amino acids are produced.
D) Polyunsaturated fats are produced.

Question 38

Monounsaturated fats are generally thought of as healthful because they appear to

A) lower LDL levels and increase HDL levels.
B) lower HDL levels and increase LDL levels.
C) have fewer calories than saturated fats..
D) have a lower smoke point than saturated fats.

Question 39

The majority of fat in the body consists of

A) cholesterol.
B) lipids.
C) polysaccharides.
D) triglycerides.

Question 40

Providing energy, insulating body organs, and maintaining body temperature are functions of

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

Question 41

The nine essential amino acids are produced by our bodies.

Question 42

Sulfites, salt, gluten, and coloring agents are examples of common

A) processed foods.
B) allergens.
C) food additives.
D) genetically modified substances.

Question 43

The term locavore describes people who

A) cook most of their meals at home.
B) only patronize grocery stores near their home.
C) primarily eat foods grown or produced near their home.
D) eat only organic foods.

Question 44

If appropriate combinations of plant-based foods are eaten, the complementary proteins can provide all the essential amino acids.

Question 45

Complete proteins are missing at least one amino acid.

Question 46

Empty calorie foods are foods that are

A) nutrient-dense in relation to calories.
B) high in water content in relation to calories.
C) high-calorie foods with little nutritional value.
D) low-calorie foods with little nutritional value.

Question 47

The human body can produce all of the essential nutrients it needs.

Question 48

Antioxidants are substances that

A) speed the growth of cancer cells.
B) stabilize free radicals.
C) contribute to oxidative stress.
D) contain a high level of nutrients.

Question 49

The average American consumes too little protein.

Question 50

The best known disaccharide is table sugar, or sucrose.

Question 51

Appetite is the body's physical need for food.

Question 52

All types of fiber have been found to help reduce heart disease.

Question 53

Which vitamin is necessary for the body to properly absorb calcium?

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

Question 54

The most common genetically modified food crops are

A) corn, wheat, and soybeans.
B) soybeans, corn, and cotton.
C) tomatoes, corn, and wheat.
D) oats, wheat, and cotton.

Question 55

Drinking too much water does not pose any serious risks to one's health.

Question 56

Ida is a vegetarian who also consumes dairy products and eggs. People with her eating habits are known as

A) pesco-vegetarians.
B) lacto-vegetarians.
C) lacto-ovo vegetarians.
D) semi-vegetarians.

Question 57

Dehydration is more life threatening than starvation.

Question 58

A person who avoids eating red meat but does consume seafood, dairy products, and eggs is known as a

A) lacto-ovo vegetarian.
B) pesco-vegetarian.
C) semi-vegetarian.
D) lacto-vegetarian.

Question 59

Organic foods are those that are

A) less than 20 percent genetically modified.
B) less likely to cause food allergies because they have been produced in sterile conditions.
C) free of all food additives.
D) grown or produced without the use of pesticides, chemicals, or hormones.

Question 60

Food irradiation

A) is used to preserve color and extend the shelf life of vegetables.
B) destroys pathogens in food and extends the shelf life.
C) does not require special labeling.
D) has been shown to leave radioactive residues in food.

Question 61

An individual with iron-deficiency anemia experiences periods of hyperactivity.

Question 62

Soy milk and many leafy green vegetables are good sources of calcium.

Question 63

Minerals are potent, essential, organic compounds that promote growth and help maintain life and health.

Question 64

The FDA evaluates and regulates dietary supplements.

Question 65

Dietary fats are unhealthy in any quantity.

Question 66

Trans-fatty acids can have a harmful effect on blood cholesterol by raising LDL and lowering HDL.

Question 67

The terms serving and portion are synonymous and may be used interchangeably.

Question 68

Vegetarians cannot acquire all the essential nutrients they need through their diet alone without supplementation.

Question 69

Folic acid, a synthetic form of folate, is added by manufacturers to bread, rice, cereal, and pasta products in the United States.

Question 70

One serving (3 oz.) of meat or poultry is about the size of a checkbook.

Question 71

High sodium intake may increase a person's risk of high blood pressure, heart attack, and stroke.

Question 72

Taking high doses of vitamins may cause toxicity and even death.

Question 73

Americans typically consume far too many refined carbohydrates.

Question 74

Vitamins are essential organic compounds.

Question 75

Sodium, calcium, and iron are trace minerals.

Question 76

The health benefits of antioxidants in reducing heart disease has been conclusively proven by scientific studies.

Question 77

Some consumption of fats is essential to health.

Question 78

Probiotics appear to optimize the bacterial environment in the human intestinal tract and improve digestion.

Question 79

The process in which foods are broken down and absorbed or excreted by the body is metabolism.

Question 80

Blueberries are a good source of antioxidants.