Deck 8: Nutrition Basics: Energy and Nutrients

Question 1

What do we call the substances we must obtain from foods-including carbohydrates,fats,protein,vitamins,minerals,and water-because our bodies cannot produce them?

A)phytochemicals
B)free radicals
C)nutrients
D)daily values

Answer 1

C

Question 2

Protein is made up of molecules called

A)micronutrients.
B)glucose.
C)triglycerides.
D)amino acids.

Answer 2

D

Question 3

Which term refers to the amount of energy in a food per unit of weight?

A)nutrient density
B)energy density
C)food weight
D)kilocalorie

Answer 3

B

Question 4

Which of the following is not an essential nutrient but provides 7 calories per gram of energy?

A)fat
B)vitamins
C)alcohol
D)carbohydrates

Question 5

Glucose that is not used by the body as fuel can be stored as ________ in the liver and muscles.

A)free radicals
B)fat
C)calories
D)glycogen

Question 6

Which of the following identifies a macronutrient that provides calories and that we need to consume in fairly large amounts?

A)fats
B)water
C)vitamins
D)minerals

Question 7

Which measure indicates how quickly the carbohydrates you consume increase the level of glucose in your blood?

A)Dietary Reference Intakes
B)glycemic index
C)glucose index
D)relative calorie index

Question 8

Soft drinks,cakes,cookies,fruit drinks,and milk-based desserts are top sources of

A)soluble fiber.
B)added sugars.
C)dietary protein.
D)food coloring.

Question 9

According to the Acceptable Macronutrient Distribution Ranges,a healthy range of daily carbohydrate intake is ________ percent of total daily calories.

A)15-30
B)25-45
C)45-65
D)60-80

Question 10

Recommended fiber intake is ________ grams per day for women and ________ grams per day for men.

A)15;30
B)25;38
C)40;58
D)45;60

Question 11

Which macronutrient is 4 calories per gram and can be found in meat,poultry,fish,milk,eggs,and legumes?

A)carbohydrates
B)protein
C)fat
D)alcohol

Question 12

Which of the following is NOT a whole-grain food ingredient?

A)whole rye
B)sorghum
C)bulgur
D)fructose

Question 13

Nutrient-rich foods are

A)high in calories while providing few nutrients.
B)high in fat calories.
C)rich in vitamins and minerals while providing few calories.
D)from animal-based food sources.

Question 14

Plant sources of protein contain little or no

A)soluble fiber.
B)saturated fat.
C)amino acids.
D)incomplete proteins.

Question 15

Which standards include recommended intakes of essential nutrients,recommendations for balancing intake of macronutrients,and upper safe limits for selected nutrients?

A)Acceptable Macronutrient Distribution Ranges
B)Recommended Daily Allowances
C)Dietary Reference Intakes
D)Daily Values

Question 16

For a 6-foot-tall,20-year-old male who is active,a daily caloric intake of 2,500 calories would be

A)too low.
B)just about right.
C)too high.

Question 17

The bran,germ,and endosperm are contained in the natural state of

A)simple carbohydrates.
B)added sugars.
C)unsaturated fats.
D)whole grains.

Question 18

Which of the following essential nutrients is responsible for the digestion and absorption of food and is a medium for chemical reactions throughout the body?

A)vitamins
B)minerals
C)water
D)protein

Question 19

A calorie may be defined as

A)a measure of the energy in a food.
B)any essential nutrient consumed through our diet.
C)a unit for measuring body composition.
D)a measure of the weight of a fooD.

Question 20

Fat contains ________ calories per gram.

A)4
B)7
C)9
D)12

Question 21

Which mineral is an important component of hemoglobin,helps to regulate cell growth,and prevents anemia?

A)calcium
B)fluoride
C)iron
D)selenium

Question 22

Which of the following foods would NOT be considered a good source of antioxidants?

A)carrots
B)spinach
C)brussels sprouts
D)cheese

Question 23

The Acceptable Macronutrient Distribution Range for daily fat consumption is ________ percent of total daily calories.

A)10-20
B)20-35
C)25-40
D)30-50

Question 24

In which of the following would one NOT find trans fats?

A)French fries
B)doughnuts
C)cookies
D)fish

Question 25

Which beneficial compounds found in various foods are thought to protect cells from unstable molecules known as free radicals?

A)vitamins
B)antioxidants
C)micronutrients
D)calories

Question 26

Trans fats are produced during the process of

A)saturation.
B)cooking.
C)hydrogenation.
D)calorie burning.

Question 27

Calcium deficiency in your diet can lead to reduced bone mass and a condition called

A)gout.
B)osteoporosis.
C)diabetes.
D)fibromyalgia.

Question 28

Which vitamin is found in leafy green vegetables,brussels sprouts,and asparagus and is important for normal blood clotting and bone metabolism?

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

Question 29

An iron deficiency in your diet can eventually lead to

A)arthritis.
B)anemia.
C)atherosclerosis.
D)cancer.

Question 30

Which nutritional substances are also called elements and include sodium,magnesium,and potassium?

A)antioxidants
B)vitamins
C)minerals
D)phytochemicals

Question 31

Which of the following is FALSE regarding saturated fats?

A)They act to increase low-density lipoproteins (LDL)or "bad" cholesterol.
B)They increase risk for heart attack and stroke.
C)They are found in many fried and baked snack foods.
D)They should be consumed daily.

Question 32

Which of the following minerals have health officials identified as one that Americans get too little of?

A)sodium
B)calcium
C)fluoride
D)iron

Question 33

Which of the following is NOT a fat-soluble vitamin?

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

Question 34

Trans fatty acids are considered unhealthy because they

A)reduce blood flow.
B)raise LDL levels.
C)raise HDL levels.
D)flush the body of key vitamins.

Question 35

Which substances are found naturally in plant foods and help to reduce the amount of dietary cholesterol absorbed by the body?

A)minerals
B)electrolytes
C)phytosterols
D)lipoproteins

Question 36

Which nutrient is recommended for all women capable of becoming pregnant?

A)magnesium
B)folic acid
C)fiber
D)sodium

Question 37

Canola,flaxseed,soybean,and walnut oils are good sources of

A)docosahexaenoic acid.
B)omega-6 fatty acids.
C)alpha-linolenic acid.
D)linoleic aciD.

Question 38

Which of the following is NOT a recommended strategy to reduce the risk of osteoporosis?

A)Get the recommended intake of calcium and vitamin D.
B)Engage in regular weight-bearing exercise.
C)Avoid smoking and excessive alcohol intake.
D)Get plenty of sun.

Question 39

Our skin naturally produces which of the following in response to sun exposure?

A)potassium
B)vitamin A
C)vitamin C
D)vitamin D

Question 40

Fruits and vegetables are good sources of

A)free radicals.
B)calcium.
C)water.
D)protein.

Question 41

Complex carbohydrates are also called "added sugars" and provide relatively few nutrients.

Question 42

Daily recommended fiber intake is identical for men and women at 25 grams per day.

Question 43

Omega-3 fatty acids are especially high in fish sources such as salmon,tuna,and trout.

Question 44

Healthy adults need to consume protein at a rate of about 0.80 grams per pound (per day).

Question 45

Food label ingredient lists in which the first or second item is "partially hydrogenated" contain higher levels of trans fatty acids.

Question 46

Researchers have concluded that most people overestimate their caloric intake.

Question 47

Overeating carbohydrates cannot make you fat.

Question 48

When whole grains are refined,the process removes most of the nutrients from the grain.

Question 49

Fats are our primary energy source.

Question 50

Which standards used on food labels help people determine the nutrient context of foods within their overall diet?

A)Acceptable Macronutrient Distribution Ranges
B)Daily Values
C)Dietary Reference Intakes
D)Recommended Daily Allowances

Question 51

Complete proteins are generally found in plant sources.

Question 52

Americans are both overfed and undernourished.

Question 53

The higher a food's glycemic index,the slower and lower the increase in blood sugar levels.

Question 54

The major functions of carbohydrates within the body are the growth and repair of bone and muscles,forming parts of cells,and as certain hormones.

Question 55

Energy density refers to how much a given food weighs.

Question 56

Many foods that are high in fiber are also rich in nutrients and low in calories.

Question 57

Populations that eat fiber-rich diets tend to have low rates of many chronic diseases.

Question 58

Nutrients are typically divided into five classes: carbohydrates,fats,proteins,vitamins,and minerals.

Question 59

The goal of Dietary Reference Intakes is to provide guidance on nutrient intake levels that will prevent deficiencies and reduce risk of disease.

Question 60

Some of the top sources of saturated fat in the U.S.include cheese,pizza,sausage,and whole milk.

Question 61

Foods that are fat-free are also calorie-free.

Question 62

What contribution does alcohol intake have on one's nutrition?

Question 63

Red wine and dark chocolate both contain antioxidants.

Question 64

The Daily Values (used on food labels)are based on a daily caloric intake of 2,800 calories.

Question 65

Average iron requirements are 30-70 percent higher for athletes,compared to individuals engaging in typical levels of physical activity.

Question 66

Generally speaking,the daily recommended intake of vitamins and minerals is higher for females than for males.

Question 67

Define nutrients,and list all the classes of nutrients.

Question 68

Briefly discuss the major functions of the three macronutrients that provide us energy.

Question 69

Make a brief argument for why it is important to eat fish as part of a healthy diet.

Question 70

In general,fruits and vegetables are very high in water content.

Question 71

Explain why it would not be advisable to rely exclusively on vitamin pills instead of eating vegetables for healthy nutrition.

Question 72

Major minerals include copper,fluoride,iron,and zinc.

Question 73

When considering pasta,a healthier selection to reduce fat and cholesterol intake would be pasta with Alfredo sauce.

Question 74

Dietary fiber is an essential nutrient made of primarily amino acids.

Question 75

If the color of your urine is a dark yellow,you are drinking a sufficient amount of daily water.

Question 76

Create a brief argument for the importance of drinking sufficient water daily as part of one's healthy nutrition practices.

Question 77

Fat-soluble vitamins need to be regularly replaced in the body.

Question 78

Vegans are vegetarians that eat only dairy and fish as sources of dietary protein.

Question 79

Megadoses of calcium can cause digestion problems and possibly kidney damage.

Question 80

Antioxidants interact with and stabilize free radicals,lessening the risk of cancer,heart attacks,and stroke.