Deck 2: Choose a Healthy Diet

Question 1

A nutrient is a substance found in food that the body uses to grow, maintain, and repair itself.

Answer 1

True

Question 2

The way we eat has changed over the last century in part because of refrigeration and modern appliances.

Answer 2

True

Question 3

Nutrition is about understanding why we like the foods we do.

Answer 3

False

Question 4

Fats satisfy hunger because of their fast absorption rate from the digestive system.

Question 5

Proteins are complex inorganic compounds made up of lipids.

Question 6

The fat-soluble vitamins-A, D, E, and K-are necessary for the function or structural integrity of specific body tissues and membranes and are retained in the body.

Question 7

Vitamin E is an oxidant that helps to counter the harmful antioxidant effects of free radicals.

Question 8

One measure for checking hydration is to weigh yourself every day to ensure that you have consumed enough fluids to restore water weight.

Question 9

The Dietary Guidelines for Americans 2015- 2020 are the cornerstone of federal nutrition policy and nutrition education activities.

Question 10

Due to the wide range of food preferences and choices, learning to eat healthier and maintaining good eating habits has become easier over the years.

Question 11

The "Nutrition Facts"panel on food labels is specially designed for each individual product so that consumers can easily understand key information.

Question 12

Steroids are substances added to the diet that contain primarily vitamins, minerals, and botanicals.

Question 13

Our basic body shape is greatly influenced by both gender and the foods we are fed as infants.

Question 14

For a person with a body mass index (BMI) above 20, the chances of dying early increase.

Question 15

The term body composition is used to describe the relative amounts of fat weight (adipose tissue) and lean weight (predominantly muscle and bone) and is reported as percent body fat (fat weight/body weight).

Question 16

In relation to body fat distribution, researchers have shown that abdominal fat may be less dangerous for long-term health than fat in other locations.

Question 17

Awareness and the desire to improve are the two most important factors in changing eating habits.

Question 18

Nutrition is about understanding what types of food and how much of it one needs and reconciling that with one's eating habits.

Question 19

The science of food and how the body uses it in health and disease is called:

A) the dietary guidelines.
B) the food guide pyramid.
C) nutrition.
D) sensible eating.

Question 20

A century ago, most Americans did all of the following EXCEPT:

A) live on farms.
B) shop at grocery stores regularly.
C) grow vegetable gardens.
D) eat minimally processed foods.

Question 21

What constituent of food forms the bulk of what we eat every day?

A) Vitamins
B) Minerals
C) Macronutrients
D) Micronutrients

Question 22

Which of the following refers to nutrients required in the body in the greatest amounts, namely carbohydrates, fats, protein, and water?

A) Micronutrients
B) Macronutrients
C) Plastids
D) Mitochondria

Question 23

Fats, proteins, and water are all considered _____.

A) macronutrients
B) micronutrients
C) minor nutrients
D) subnutrients

Question 24

What nutrients are required only in small amounts?

A) Macronutrients
B) Proteins
C) Micronutrients
D) Fiber

Question 25

What is the common unit of energy used in the United States to describe human energy intake and expenditure?

A) Calorie
B) Kilojoule
C) Micromilligram
D) Kilogram

Question 26

A gram of carbohydrate yields approximately _____ calories.

A) 2
B) 4
C) 6
D) 8

Question 27

What is the main function of carbohydrates?

A) To provide fuel for the body cells
B) To regulate body processes
C) To maintain body temperature
D) To build and repair cells

Question 28

The organic compounds that are divided into two types, simple and complex, are called _____.

A) proteins
B) calories
C) kilocalories
D) carbohydrates

Question 29

Which of the following is an advantage of complex carbohydrates over simple carbohydrates?

A) They provide energy for a longer period.
B) They are absorbed quickly by the body.
C) They contain a high amount of calories.
D) They are low in fat.

Question 30

Fiber is the indigestible part of _____ foods.

A) adulterated
B) inorganic
C) plant-based
D) animal-based

Question 31

Which of the following is one of the best sources of soluble fiber?

A) Soft drinks
B) Butter
C) Coconut oil
D) Oats

Question 32

Which of the following is the best way to increase one's fiber intake?

A) By eating a variety of whole grains, vegetables, legumes, and fruits
B) By consuming at least three servings of low-fat milk products every day
C) By making dietary supplements a part of one's diet
D) By decreasing one's intake of red meat

Question 33

Which of the following types of fat is generally found in red meats and dairy products?

A) Unsaturated fats
B) Polyunsaturated fats
C) Trans fats
D) Saturated fats

Question 34

Which of the following refers to trans fats?

A) Unsaturated fats that are partially hydrogenated
B) Fats high in omega-3 fatty acids
C) Fats that are neither saturated nor unsaturated
D) Saturated fats converted into unsaturated fats

Question 35

Which of the following refers to vegetable oils chemically converted to a solid form?

A) Polyunsaturated fats
B) Unsaturated fats
C) Trans fats
D) Monosaturated fats

Question 36

What substance exists in every cell in the body and is required for tissue growth and maintenance?

A) Glycogen
B) Protein
C) Fat
D) Glucose

Question 37

Which nutrient provides the body with essential amino acids?

A) Carbohydrates
B) Protein
C) Fats
D) Vitamins

Question 38

Which of the following substances are found only in small quantities in food but play a variety of roles in regulating and maintaining bodily functions?

A) Vitamins and minerals
B) Sugars and starches
C) Fats and proteins
D) Carbohydrates and fiber

Question 39

_____ are(is) a group of inorganic elements that are essential to a variety of physiological processes and are obtained through the foods and beverages we consume.

A) Hormones
B) Mitochondria
C) Plastids
D) Minerals

Question 40

Which of these is the substance found in certain vitamins that helps protect the body cells from damage?

A) Micronutrients
B) Antioxidants
C) Macronutrients
D) Free radicals

Question 41

Which of the following is the most essential nutrient?

A) Protein
B) Fiber
C) Water
D) Fat

Question 42

Which of these agencies or organizations is primarily responsible for providing nutrition information and advice to Americans?

A) World Health Organization
B) U.S. Food and Drug Administration
C) U.S. Department of Health and Human Services
D) U.S. Department of Agriculture

Question 43

The Dietary Guidelines for Americans are based on the best possible _____ knowledge of diet and exercise.

A) local
B) scientific
C) anecdotal
D) public

Question 44

What are the Dietary Guidelines for Americans designed to help people do?

A) Choose diets that meet nutrient requirements
B) Lose weight
C) Reduce physical activity
D) Promote chronic disease

Question 45

Which of the following is a recommendation of the 2015- 2020 Dietary Guidelines?

A) Increase calories from added sugars and saturated fats.
B) Shift to healthier food and beverage choices.
C) Increase sodium content in food.
D) Prepare food with little or no salt.

Question 46

In an effort to make it easier for people to make better food choices, the U.S. Department of Agriculture (USDA) recently developed:

A) the food guide pyramid.
B) ChooseMyPlate.
C) the Food Guidance System Education Framework.
D) the USDA Nutritional Guidelines.

Question 47

The 2015-2020 Dietary Guidelines provide five overarching recommendations that include all of the following EXCEPT:

A) avoiding oversized portions.
B) consuming fat-free or low-fat milk.
C) choosing lower sodium foods.
D) drinking sugary drinks instead of water.

Question 48

When was the food guidance system ChooseMyPlate launched?

A) 1975
B) 1985
C) 1995
D) 2011

Question 49

Food poisoning is caused by consuming:

A) too much fats.
B) too many sweets.
C) contaminated foods or beverages.
D) foods that have been cooked too long.

Question 50

To kill microorganisms, cook ground beef to an internal temperature of:

A) 120°Fahrenheit.
B) 130°Fahrenheit.
C) 160°Fahrenheit.
D) 180°Fahrenheit.

Question 51

The Centers for Disease Control and Prevention (CDC) reports that obesity rates doubled among American adults between:

A) 1960 and 1970.
B) 1970 and 1990.
C) 1980 and 1990.
D) 1980 and 2010.

Question 52

The obesity problem in America can be understood as a result of all of the following lifestyle changes EXCEPT:

A) less convenient access to food.
B) less physical activity.
C) more food choices.
D) larger portions.

Question 53

The key to understanding weight control is:

A) the United States Department of Agriculture (USDA) guidelines.
B) MyPyramid.
C) energy intake versus energy expenditure.
D) nutrition basics.

Question 54

A healthy weight refers to a body weight:

A) at which you look the way you want to.
B) at which you can physically function at a high level of well-being.
C) that allows you to get into clothes you wore in high school.
D) that encourages you to eat nutritious foods.

Question 55

What is the approximate body mass index (BMI) range for healthy weight?

A) 8.5-15
B) 15.5-20
C) 18.5-24.9
D) 25.5-30

Question 56

Common field methods for determining body composition include all of the following EXCEPT:

A) the measurement of skinfolds.
B) the measurement of circumferences.
C) the measurement of bioelectric impedance.
D) weighing on a scale.

Question 57

In relation to fat distribution, research has shown that _____ fat may be more dangerous for long-term health than other locations containing fat.

A) abdominal
B) arm
C) lower hip
D) facial

Question 58

Which of the following eating disorders is more widespread than anorexia?

A) Eczema
B) Night eating syndrome
C) Bulimia
D) Ketosis

Question 59

The condition in which energy consumption is consistently higher than energy expenditure is known as _____ energy balance.

A) negative
B) positive
C) lost
D) greater

Question 60

People who consume 500 calories a day less than they expend should lose how much weight per week?

A) 1 pound
B) 2 pounds
C) 3 pounds
D) 4 pounds

Question 61

In order to eat well, we need to:

A) read books on healthy living.
B) improve the everyday choices we make about food.
C) begin a weight-loss program.
D) gather more nutritional knowledge.

Question 62

If we wish to change a behavior, the likelihood of success is much better if we:

A) listen to our peers.
B) go on a diet.
C) take the time to develop a sound plan.
D) read books about it.

Question 63

The National Weight Control Registry estimates that _____ percent of people who are overweight or obese have been able to achieve weight-loss success.

A) 10
B) 20
C) 30
D) 35

Question 64

Successful long-term maintenance of weight loss is defined as intentionally losing at least _____ percent of your body weight and keeping it off for at least a year.

A) 10
B) 12
C) 15
D) 20

Question 65

Explain obesity and identify the several reasons for it.

Question 66

Explain the two most common types of eating disorders.

Question 67

Create a personalized plan involving healthy eating and weight management. List four questions you might ask yourself about your food and lifestyle choices to ensure that your plan meets the essential criteria for success.