Deck 7: Nutrition

Question 1

Digestion is the process by which the body obtains nutrition.

Answer 1

True

Question 2

Macronutrients include protein, vitamins, and minerals.

Answer 2

False

Question 3

Some of the fat we eat in food is essential to the body for healthy growth and development.

Answer 3

True

Question 4

Hydrogenation reduces fat content in food.

Question 5

To cut down on trans fatty acids, bake your own treats instead of buying them.

Question 6

Chicken nuggets are often rich in trans fatty acids.

Question 7

Some types of fish are heart healthy because they reduce the tendency of blood to clot and inhibit inflammation.

Question 8

Peanut butter is a good source of favourable fat.

Question 9

Carbohydrates consumed in excess of dietary needs are stored in the body as fat.

Question 10

The liver regulates the amount of glucose in the blood stream.

Question 11

Glycemic index is a measure of the amount of carbohydrates in food.

Question 12

Carbohydrate intake should not exceed 100 grams per day.

Question 13

A diet high in dietary fibre has been shown to combat diabetes and high cholesterol levels.

Question 14

Minerals are organic elements one needs in small amounts to help regulate the body functions.

Question 15

Iron-deficiency anemia is a problem in some age groups, and researchers fear poor calcium intakes are sowing seeds for future osteoporosis in women.

Question 16

To maintain fluid balance, the average person needs to consume approximately 1 litre of water a day.

Question 17

Water is a major component in both foods and the human body.

Question 18

Environmental factors such as cigarette smoke, exhaust fumes, radiation, excessive sunlight, certain drugs, and stress can decrease free radical production.

Question 19

Antioxidants found in foods can help protect the body by blocking the formation and action of free radicals and repairing the damage they cause.

Question 20

Vitamin K promotes the synthesis of proteins that help keep bones strong.

Question 21

The effect of protein intake on bone mass depends on other nutrients.

Question 22

The Tolerable Upper Intake Level (UL) sets the maximum daily intake by a healthy person that is unlikely to cause health problems.

Question 23

The Dietary Reference Intakes (DRIs) include standards for both recommended intakes and maximum safe intakes.

Question 24

The range of servings recommended by Canada's Food Guide to Healthy Eating varies according to level of activity and energy needs.

Question 25

Daily values are based on the minimum number of calories one should eat to maintain basal metabolic rate.

Question 26

The best vegetable colour for nutrition density is green.

Question 27

Vegetarians have a lower risk for chronic disease.

Question 28

Vegetarians who do not consume meat can get calcium from bread.

Question 29

The iron found in plants is comparable to the iron found in meat.

Question 30

Certain vitamins may reduce the risk of neural tube defects in an unborn child.

Question 31

Athletes are required to meet increased energy needs and fluid replacement for training purposes throughout the day.

Question 32

Food labelling in Canada is not mandatory.

Question 33

Every nutrition label shows a variety of information such as serving sizes and the amount of fat, saturated fat, cholesterol, protein, dietary fibre, and sodium in each serving.

Question 34

Dietary supplements include vitamins, minerals, amino acids, herbs, enzymes, and other compounds.

Question 35

A 2010 Ipsos-Reid survey shows that 73% of Canadians regularly take natural health products (NHPs) like vitamins and minerals, herbal products, and homeopathic medicines.

Question 36

Today, some 2800 substances are intentionally added to foods

Question 37

E. coli can contaminate water.

Question 38

Food irradiation is the treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens, including bacteria, parasites, insects, and fungi that cause foodborne illness.

Question 39

Organic is a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices.

Question 40

Every individual needs to customize a food plan based on age, gender, weight, activity level, medical risk factors-and, of course, personal tastes.

Question 41

The first step in planning a healthy diet is to examine what you currently eat.

Question 42

The 100-Mile diet was designed by two northern British Columbia residents who restricted their diet to foods grown within 100 miles of their residence for one year.

Question 43

Essential nutrients are best described as nutrients that:

A) Are manufactured by the human body.
B) cannot be broken down by the digestive system.
C) provide protection against the damaging effects of free radicals.
D) must be obtained from food because the body can't manufacture sufficient amounts of them.

Question 44

How do micronutrients differ from macronutrients?

A) They are non-essential.
B) They are required in minute amounts.
C) They cannot be obtained from food.
D) They are water soluble.

Question 45

Proteins provide ____ calories/gram

A) 9
B) 7
C) 4
D) 2

Question 46

Minerals provide ____ calories/gram

A) 9
B) 7
C) 4
D) 0

Question 47

Gram for gram, what nutrient has two times the amount of calories of the other energy nutrients?

A) Carbohydrates
B) Fat
C) Protein
D) Sugar alcohols

Question 48

Energy nutrients include:

A) fats and carbohydrates.
B) vitamins and minerals.
C) vitamins and water.
D) inorganic minerals and vitamins.

Question 49

Protein is not an important component of:

A) blood.
B) bones.
C) muscles.
D) fat

Question 50

Foods from animal sources usually provide _____ proteins.

A) complete
B) primary
C) secondary
D) incomplete

Question 51

Foods from plant sources usually provide incomplete proteins. Thus it is necessary to:

A) take supplements.
B) eat a variety of protein foods throughout the day.
C) take lysine.
D) get more exercise if you are a vegetarian.

Question 52

Which of the following is a source of complete protein?

A) Rice
B) Soybeans
C) Bananas
D) Potatoes

Question 53

For a woman who weighs 64 kg (about 140 pounds), the adequate daily intake of protein is approximately:

A) 40 grams.
B) 50 grams.
C) 60 grams.
D) 70 grams

Question 54

All of the following is true about excess protein in the diet, EXCEPT:

A) converted into fat
B) is burned for energy requirements.
C) is synthesized into fat for energy storage.
D) is stored in the liver for future use.

Question 55

A high protein diet may:

A) lead to too much fibre in the diet.
B) be safe if you drink a lot of orange juice.
C) contribute to muscle gain.
D) strain the kidneys.

Question 56

Which one of the following statements about the nutrient fat is TRUE?

A) Fat is an important nutrient required for numerous body functions.
B) Fat nutrients should be kept to less than 10 grams.
C) Fat is converted to carbohydrates during periods of starvation.
D) Fat is a micronutrient.

Question 57

Which of the following is a primary function of fats in your diet?

A) They serve as an important component of muscle.
B) They help insulate the body.
C) They protect against oxidation.
D) They promote chemical reactions within cells.

Question 58

Fats are broken down in the body into:

A) monounsaturated fats.
B) polyunsaturated fats.
C) saturated fats.
D) fatty acids.

Question 59

Which of the following is NOT identified as a source of saturated fats?

A) Steak
B) Mushrooms
C) Whole milk
D) Lunch meats

Question 60

Which of the following is false about hydrogenation?

A) It is a process by which hydrogen atoms are added to unsaturated fats.
B) It synthesizes a required mineral essential in human diet.
C) It produces trans-fats.
D) It creates a more solid fat from liquid oil.

Question 61

Hamburgers contain this type of fat.

A) Polyunsaturated
B) Saturated
C) Monounsaturated
D) Bi-unsaturated

Question 62

Essential fatty acids are found in this type of fat.

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

Question 63

Saturated fats are:

A) found primarily in fish.
B) liquid at room temperature.
C) linked to elevated total cholesterol and low-density lipoprotein levels.
D) created only by a manufacturing process designed to extend the shelf life of foods.

Question 64

Which of the following is the best source of unsaturated fat?

A) Butter
B) Milk
C) Chicken fingers
D) Cooking oils

Question 65

Food manufacturers sometimes take unsaturated fats and do this to them to increase the shelf life of their products.

A) Add saturated fat to them
B) Add hydrogen to them
C) Add trans fats to them
D) Freeze them

Question 66

Hydrogenated vegetable oils are typically _____ than vegetable oils that have not been hydrogenated.

A) higher in saturated fat
B) lower in saturated fat
C) less stable
D) more liquid

Question 67

Which one of the following types of fat raises the level of high-density lipoprotein (HDL) cholesterol in the blood?

A) Saturated fats
B) Trans fats
C) Triglycerides
D) Monounsaturated fatty acids

Question 68

Several kinds of fish have been promoted as having a positive effect on cardiovascular health because they

A) lower triglyceride levels
B) increase HDL
C) lower HDL
D) increase LDL

Question 69

Which of the following is an example of an unrefined complex carbohydrate?

A) White bread
B) Oatmeal
C) White rice
D) Wheat flour

Question 70

Athletes require more calories than most and must get the added energy requirement from:

A) protein.
B) unsaturated fats.
C) vitamins.
D) carbohydrates.

Question 71

The type of fibre that reduces blood cholesterol is:

A) dietary fibre.
B) functional fibre.
C) soluble fibre.
D) viscous fibre.

Question 72

Fibre benefits health in all of the following ways, EXCEPT:

A) lowering blood cholesterol levels
B) helping in diabetes management
C) lowering risk of some kinds of cancer
D) lowering risk of osteoporosis

Question 73

Which of the following is the best source of dietary fibre?

A) White bread
B) Turnip
C) Oatmeal
D) Milk

Question 74

When choosing fruit products to increase your fibre intake, ensure you do this.

A) Choose fruit juices that are low in sugar
B) Choose fruit where you can also eat the skin
C) Choose fruit that is red or yellow
D) Choose organic products over non-organic products

Question 75

Why do we need vitamins?

A) they produce energy
B) They promote bones and muscle growth
C) For chemical reactions within the cells
D) To help control fat levels in the body

Question 76

Antioxidants are:

A) vitamins that dissolve water.
B) vitamins that do not dissolve in water.
C) vitamins that prevent cancer.
D) vitamins that preserve healthy cells.

Question 77

Vitamins are found in:

A) all food groups.
B) only in fruits and vegetables.
C) only supplements.
D) products where food manufacturers choose to add them.

Question 78

All of the following are ideal sources of Vitamin A, EXCEPT:

A) Liver
B) Carrots
C) Whole grains
D) Cheese

Question 79

All of the following are ideal sources of Vitamin C, EXCEPT:

A) Citrus fruits
B) Vegetables
C) Liver
D) Tomatoes

Question 80

All of the following are true about consuming megadoses or fat-soluble vitamins EXCEPT:

A) Toxicity
B) Stored in liver
C) Excess vitamins are excreted in the urine
D) Excess vitamins can cause harmful effects to the body