Deck 7: Improving Your Nutrition

Question 1

Chemical compounds that supply the energy and raw materials we need to survive are known as

A) phytochemicals.
B) vitamins.
C) nutrients.
D) minerals.

Answer 1

nutrients.

Question 2

A poor diet contributes to heart disease, breast cancer, obesity, and

A) low fat-to-lean ratios.
B) hay fever.
C) arthritis.
D) vitamin overdose.

Answer 2

arthritis.

Question 3

Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?

A) Thai: coconut milk soup with chicken and peanut chicken satay
B) Japanese: Steamed brown rice, grilled tofu with broccoli
C) Chinese: Sweet-and-sour pork with shrimp egg rolls
D) Mexican: Chile rellenos, refried beans, jalapeño cheese poppers

Answer 3

Japanese: Steamed brown rice, grilled tofu with broccoli

Question 4

College students typically come to school with preexisting preferences based on insufficient nutritional knowledge. A common example of these preferences includes

A) eating regular meals.
B) high-protein foods.
C) limiting junk food.
D) high vegetable consumption.

Question 5

Which of the following food choices would be considered the least healthy in terms of fat content?

A) Spaghetti with tomato sauce
B) Fettuccine Alfredo
C) Hot-and-sour soup
D) Stir-fried chicken and vegetables

Question 6

A measure of the amount of chemical energy that a food provides is known as

A) a calorie.
B) glycogen.
C) the glycemic index.
D) dietary reference intake.

Question 7

People under stress often

A) sleep too much.
B) use sugar to alter energy levels.
C) eat low-calorie foods.
D) have a well-balanced diet.

Question 8

Essential nutrients

A) can only be manufactured in the body.
B) can only be obtained from the diet.
C) must always be available in the body for it to sustain life.
D) can only be obtained from nutritional supplements.

Question 9

Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen?

A) Fat
B) Carbohydrate
C) Protein
D) Vitamins

Question 10

Substances that serve as crucial structural components of the body are known as

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

Question 11

Subunits of protein molecules are known as

A) glycogen.
B) amino acids.
C) starches.
D) free fatty acids.

Question 12

Of the 20 different types of amino acids, ________ are considered essential.

A) 9
B) 12
C) 15
D) 18

Question 13

Which of the following would be considered a complete protein source?

A) Steak
B) Peanut butter
C) Vegetable oil
D) Spinach

Question 14

Proteins from plant sources

A) are usually complete proteins.
B) can be combined to obtain complementary proteins.
C) are considered high-quality proteins.
D) provide no nutritional value.

Question 15

The daily protein requirement for an elite athlete is approximately

A) 0.05 grams per kilogram of body weight.
B) 0.8 grams per kilogram of body weight.
C) 1.6 grams per kilogram of body weight.
D) 2.2 grams per kilogram of body weight.

Question 16

John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

A) 60 grams
B) 75 grams
C) 90 grams
D) Over 100 grams

Question 17

A good source of complex carbohydrate includes

A) milk.
B) eggs.
C) squash.
D) grapes.

Question 18

Simple carbohydrates primarily provide

A) energy.
B) nutrient-dense calories.
C) cellulose.
D) polysaccharides.

Question 19

Which of these is the best source of soluble fiber?

A) Eggs
B) Dried beans
C) White bread
D) Chicken

Question 20

Starches and other complex carbohydrates are also called

A) cellulose.
B) fiber.
C) polysaccharides.
D) functional proteins.

Question 21

Which of the following types of fiber is associated with lowering cholesterol?

A) Digestible
B) Soluble
C) Complex
D) Insoluble

Question 22

The glycemic index is a measure of the rate at which foods

A) release free fatty acids.
B) raise blood sugar levels.
C) trigger the release of glycogen stores from muscles.
D) are eliminated from the body.

Question 23

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

A) polyunsaturated fatty acids.
B) trans fats.
C) triglycerides.
D) omega-6 fatty acids.

Question 24

An oil high in monounsaturated fatty acid is

A) olive oil.
B) sunflower oil.
C) corn oil.
D) cottonseed oil.

Question 25

Omega-6 fatty acids have double-bonded carbons at ________ sites.

A) 2
B) 3
C) 5
D) 6

Question 26

Which of the following is high in trans fats?

A) Margarine
B) Corn oil
C) Olive oil
D) Fish

Question 27

The current USDA ChooseMyPlate.gov website

A) uses a 2,000 calorie diet as the basis for recommendations.
B) gives specific serving guides for each food group.
C) provides specific daily food recommendations based on your sex, size, age, and activity level.
D) fails to emphasize the role of exercise in wellness.

Question 28

The most common steroid in the body is

A) estrogen.
B) cholesterol.
C) testosterone.
D) ACTH.

Question 29

The "bad cholesterol" that leads to plaque deposits in blood vessels is known as

A) HDL.
B) LDL.
C) triglycerides.
D) lipoproteins.

Question 30

HDL cholesterol

A) leads to plaque buildup in the blood vessels.
B) helps protect against heart disease.
C) is not affected by consuming saturated fat.
D) is the "bad cholesterol."

Question 31

Which of the following is a way to get more heart-healthy fat into the diet?

A) Cook with unsaturated oils
B) Increase intake of processed foods
C) Eat bologna rather than poultry
D) Increase intake of partially hydrogenated vegetable oil

Question 32

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

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

Question 33

A vitamin that increases the absorption of calcium is

A) vitamin A.
B) vitamin D.
C) vitamin C.
D) vitamin E.

Question 34

A vitamin that is important in maintaining vision is

A) vitamin A.
B) vitamin D.
C) vitamin C.
D) vitamin E.

Question 35

Sunlight shining on your skin increases your body's own manufacture of which vitamin?

A) Niacin
B) Vitamin K
C) Vitamin D
D) Vitamin A

Question 36

________ is a vitamin that protects cell membranes and acts as a powerful antioxidant.

A) Vitamin A
B) Vitamin D
C) Vitamin C
D) Vitamin E

Question 37

People with low vitamin intakes tend to not eat enough

A) fruits.
B) meats.
C) dairy.
D) trans fats.

Question 38

Micronutrients that enable our nerves to transmit impulses are known as

A) water.
B) vitamins.
C) minerals.
D) fatty acids.

Question 39

Another name for macrominerals is

A) essential nutrients.
B) trace minerals.
C) minor minerals.
D) major minerals.

Question 40

Which of the following is a role of sodium in the body?

A) Regulate the water contents of blood and body fluids
B) Aid in bone development
C) Maintain strong teeth
D) Help in blood clotting

Question 41

The Recommended Dietary Allowance (RDA) for sodium is

A) 2300 mg or less per day.
B) 2800 mg or less per day.
C) 3000 mg or less per day.
D) 3500 mg or less per day.

Question 42

A disease associated with low calcium intake is known as

A) anemia.
B) osteoporosis.
C) cirrhosis of the liver.
D) scurvy.

Question 43

The condition in which the body fails to produce enough hemoglobin in the blood is termed

A) scurvy.
B) rickets.
C) iron-deficiency anemia.
D) goiter.

Question 44

Which mineral is a component of hemoglobin?

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

Question 45

Which mineral helps regulate pH balance?

A) Phosphorus
B) Chromium
C) Iodine
D) Magnesium

Question 46

Which mineral assists with the breakdown of glucose?

A) Calcium
B) Chloride
C) Phosphorus
D) Chromium

Question 47

Dehydration can result in a deficiency of this mineral, which can cause paralysis and can actually stop the heart.

A) Calcium
B) Potassium
C) Iron
D) Selenium

Question 48

Anemia results in

A) high blood sugar levels.
B) liver damage.
C) goiter.
D) low blood oxygen levels.

Question 49

Water is used in the body to

A) facilitate transport of substances.
B) provide energy.
C) develop and maintain bones.
D) facilitate the absorption of calcium.

Question 50

Excess hydration, or water intoxication, is clinically known as

A) scurvy.
B) dehydration.
C) hypernatremia.
D) hyponatremia.

Question 51

The Daily Reference Value (DRV) for fiber is ________ grams per day.

A) 10
B) 15
C) 20
D) 25

Question 52

One of the most important variables in determining a person's caloric needs is

A) body size.
B) energy intake.
C) calories burned during digestion.
D) age.

Question 53

An online website designed to keep track of what you eat and analyze its nutrient content

A) www.FoodGuides.gov
B) www.ChooseMyPlate.gov
C) www.PortionSizes.gov
D) www.ChooseMyFood.gov

Question 54

Compared to refined foods, whole foods

A) are extensively processed.
B) have more additives.
C) have higher amounts of fiber.
D) have longer shelf lives.

Question 55

Foods that typically make you feel full and keep you satisfied longer

A) contain more fat than protein.
B) are higher in refined carbohydrates.
C) consist of higher amounts of fiber.
D) are lower in water content.

Question 56

Oxygen derivatives that can cause the body damage are known as

A) free radicals.
B) antioxidants.
C) phytochemicals.
D) free fatty acids.

Question 57

The best sources of energy during exercise are

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

Question 58

Jan is an endurance athlete. Due to her activity level, she needs more calories than the average female. For her to perform at her peak, it is recommended that the majority of her calories come from

A) protein.
B) complex carbohydrates.
C) polyunsaturated fats.
D) monounsaturated fats.

Question 59

Excessive protein should be avoided during a pre-game or pre-workout meal because it

A) takes longer to digest.
B) can lead to decreased urination.
C) can cause a surge in insulin.
D) can lead to an accelerated heartbeat.

Question 60

Poor diet is one of the biggest contributors to diabetes.

Question 61

A majority of college students are dissatisfied with their body shape and size.

Question 62

Active adults need about 1,200 to 1,500 calories of food energy per day.

Question 63

Protein molecules are chains of subunits called amino acids.

Question 64

Weight loss resulting from the Atkins Diet is primarily a result of the high protein intake.

Question 65

Brain and nerve cells are dependent upon a steady supply of glucose.

Question 66

Most "low-carb" foods are highly processed.

Question 67

Monounsaturated fatty acids contain only one saturated region.

Question 68

HDL and LDL cholesterol are stored in the liver.

Question 69

"Low-fat" cookies made with vegetable shortening are generally healthy foods.

Question 70

The Mediterranean Diet encourages people to use olive oil liberally in cooking and at the table.

Question 71

Excess fat-soluble vitamins tend to be stored in the body.

Question 72

Smoked meats tend to be low in sodium.

Question 73

Most Americans consume less than the daily amount of calcium recommended by government guidelines.

Question 74

Acute iron toxicity is the leading cause of accidental poisoning in small children in the United States.

Question 75

A person's need for water remains fairly constant regardless of diet and exercise.

Question 76

The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight.

Question 77

Food portion sizes in America contribute to overeating.

Question 78

Nutritional supplements are required for optimal muscle growth and strength gains.

Question 79

Lacto-vegetarians are at high risk for developing vitamin D and B₁₂ deficiencies.

Question 80

A rise in the importation of fresh fruits and vegetables from developing countries increases the risk of foodborne illnesses.