Deck 2: Healthful Nutrition for Fitness and Sport: the Consumer Athlete

Question 1

When considering the types of food a vegetarian eats, which of the following is true?

A) Semivegetarians do not eat meat such as fish and poultry
B) Ovovegetarians will eat both egg and milk products
C) Vegans will eat fish and poultry, but will eat no red meat
D) Lactovegetarians will include foods in the milk group in their diets

Answer 1

D

Question 2

Macronutrients

A) may provide energy but do not support growth and development of body tissues.
B) have a daily requirement that is less than a few grams.
C) include carbohydrates, fats, and proteins, as well as water.
D) contain no Calories.

Answer 2

C

Question 3

What is the term used to describe the average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals?

A) Tolerable Upper Intake Limit (UL)
B) Estimated Average Requirement (EAR)
C) Adequate Intake (AI)
D) Recommended Dietary Allowance (RDA)

Answer 3

D

Question 4

What is the term used to describe the recommended daily nutrient intake level based on observed or experimentally determined approximations of nutrient intake by a group of healthy people?

A) Tolerable Upper Limit (UL)
B) Estimated Average Requirement (EAR)
C) Adequate Intake (AI)
D) Recommended Dietary Allowance (RDA)

Question 5

Which statement about the typical American diet is FALSE?

A) Americans eat too much saturated fat
B) Americans eat too many Calories
C) Americans obtain adequate amounts of calcium
D) Americans do not eat enough fiber-rich foods

Question 6

The recommended daily dietary goal for cholesterol intake is no more than

A) 150mg.
B) 200mg.
C) 250mg.
D) 300mg.

Question 7

One example of a micronutrient is

A) water.
B) minerals.
C) carbohydrate.
D) fat.

Question 8

The Dietary Reference Intake (DRI) consists of which of the following reference intakes?

A) RDA and AI
B) RDA and UL
C) RDA, AI and UL
D) RDA, AI, UL and EAR

Question 9

Of the following statements, which is true of a healthy vegetarian diet?

A) It is always healthier than a diet that includes foods in the meat and milk groups
B) The major nutritional difference between a nonvegetarian and a vegetarian diet appears to be the
Higher content of saturated fats and cholesterol in the latter
C) It supplies more than an adequate amount of nutrients and is rather low in caloric content
D) Vitamin B12 deficiencies are very rare with a pure vegetarian diet

Question 10

A good example of a nonessential nutrient is

A) fiber.
B) calcium.
C) niacin.
D) creatine.

Question 11

Food manufacturers may make health claims under the new labeling regulations because the FDA believes that there may be sufficient scientific data supporting a relationship

A) between consumption of a specific nutrient and possible prevention of certain chronic diseases.
B) if the degree of risk reduction is stated in specific terms.
C) and currently five such claims are allowed.
D) if the food is considered a functional food.

Question 12

Nutrients that the body needs, but cannot produce in adequate quantities are called

A) essential nutrients.
B) dispensable nutrients.
C) nonessential nutrients.
D) nondispensable nutrients.

Question 13

According to the National Academy of Sciences, fat should provide of overall Calories in the diet.

A) 20% to 35%
B) 10% to 35%
C) 45% to 65%
D) 5% to 20%

Question 14

The three key words to a healthful diet are balance, variety, and

A) availability.
B) moderation.
C) quality.
D) complementarity.

Question 15

Which of the following is an optional listing on a Nutrition Facts Label?

A) Amount per serving of total fat
B) Amount per serving of Calcium
C) Amount per serving of all B vitamins
D) Amount per serving of saturated fat

Question 16

Which of the following statements about the Food Exchange System is correct?

A) It is a food guide, but it is dissimilar to MyPlate
B)It was developed by the American Dietetic Association and American Diabetic Association, as well as other health organizations
C) It was developed specifically for prevention of cardiovascular disease
D) It includes eight exchanges that contain approximately the same amount of Calories, carbohydrate, fat, and protein

Question 17

MyPlate stresses all but which one of the following:

A) Weight loss
B) Variety
C) Activity
D) Personalization

Question 18

To obtain protein complementarity, you would combine rice with

A) wheat.
B) oats.
C) corn.
D) soybeans.

Question 19

When considering the key-nutrient concept, which of the following is NOT true?

A) The theory is based on the eight nutrients central to human nutrition
B) Highly processed foods to which some vitamins have been added are acceptable to this concept
C) If the key nutrients are adequate in your diet, you will probably receive an ample supply of all nutrients essential to humans
D)The Food Exchange Lists can be a useful guide to securing the key nutrients, if one keeps in mind
That there is some variation in the proportion of the nutrients within each food exchange

Question 20

Nutrient density

A) is an important concept based on food processing and fortification.
B) will automatically increase simply by increasing the amount of dietary fat and sugar.
C) is when a food possesses a significant amount of specific nutrients per serving relative to its caloric content.
D) is an indicator of food irradiation.

Question 21

When the body cannot properly digest a portion of food resulting in gastrointestinal distress, you are most likely suffering from

A) food poisoning.
B) food allergy.
C) foodborne illness.
D) food intolerance.

Question 22

Which of the following statements regarding dietary supplements is FALSE?

A) Dietary supplements may be harmful if individuals use them as substitutes for a healthy diet
B) Health claims listed on the label have been substantiated by the Food and Drug Administration (FDA)
C) Dietary supplements of the same product, such as ginseng, may vary greatly in quality
D) Dietary supplements may actually impair one's health, and may even be fatal, when used improperly
E) In some countries, dietary supplements are regulated as drugs

Question 23

A breakfast

A) that is balanced and high in refined carbohydrates will help prevent the onset of mid-morning hunger.
B)with only an average amount of protein may trigger an insulin response and produce hypoglycemia in the middle of the morning.
C) that is balanced may be especially important for the physically active individual.
D) that is high in saturated fat is bets to fuel mid-day physical activity.

Question 24

Antioxidant nutrients and phytochemicals that may provide a medical or health benefit are referred to, collectively, as

A) pharmaceuticals.
B) nutraceuticals.
C) saturated fats.
D) enzymes.

Question 25

Which of the following is not one of the classes of dietary supplements documented in the DSHEA?

A) Herbals and botanicals
B) Vitamins
C) Amino acids
D) Minerals
E) Alcohol

Question 26

How many Calories are in a Whopper sandwich, a large order of French fries, and a medium soft drink if this meal contains 25 grams of protein, 80 grams of carbohydrate, and 40 grams of fat?

A) 686
B) 780
C) 911
D) 1,066
E) 1,140

Question 27

In general, a solid precompetition meal should

A) be eaten about two hours prior to competition.
B) be high in carbohydrate and low in fat and protein, providing for easy digestibility.
C) restrict fluid intake in order to prevent body water retention.
D) contribute to a reverse osmotic effect.

Question 28

Which of the following foods would make a good choice to include in a precompetition meal?

A) Oatmeal
B) Beans
C) Bran products
D) Spicy shrimp casserole

Question 29

Approximately how many Calories are in a meal with 2 starch/bread exchanges, 4 very lean meat exchanges, 1 fruit exchange, 1 vegetable exchanges, 2 fat exchanges and 1 skim milk exchange?

A) 420
B) 490
C) 565
D) 715
E) 780

Question 30

An order of Chicken McNuggets has 314 Calories and 19 grams of fat. What percentage of this meal is composed of fat Calories?

A) 26
B) 35
C) 44
D) 54
E) 66

Question 31

The Daily Values (DV) on food labels are based on certain dietary recommendations for Americans. Which of the following does not currently serve as a basis for the determination of the DV on the food label?

A) Maximum of 30% of total fat Calories
B) Maximum of 10% of saturated fat Calories
C) Minimum of 60% carbohydrate Calories
D) Less than 300 milligrams cholesterol
E) Minimum of 5 grams of fiber per 1,000 Calories

Question 32

The current USDA MyPlate Guide is based on the following food groups:

A) Grains, vegetables, fruits, proteins, dairy
B) Grains, vegetables, fruits, dairy, proteins, sweets
C) Grains, vegetables, fruits, oils, proteins
D) Vegetables, fruit, oils, dairy

Question 33

The best food exchange from which to obtain good to excellent sources of both vitamin C and vitamin A (beta-carotene) is the

A) Milk exchange
B) Meat exchange
C) Starch/bread exchange
D) Vegetable exchange
E) Fat exchange

Question 34

Which of the following is NOT a recommended dietary guideline associated with the Prudent Healthy Diet?

A) Maintain a healthy body weight
B) Eat a variety of wholesome, natural foods
C) Choose a diet with plenty of complex carbohydrates
D) Choose a diet low in fat and saturated fat
E) Take a daily one-a-day multivitamin/mineral tablet with at least twice the RDA for all vitamins and minerals

Question 35

Which of the following is NOT an acceptable definition for food labels with the listing "free"?

A) Fat free-less than 0.5 grams of total fat per serving
B) Cholesterol free-less than 2 milligrams per serving
C) Sugar free-less than 5 grams per serving
D) Calorie free-less than 5 Calories per serving
E) Sodium free-less than 5 milligrams per serving

Question 36

A food that is "low in saturated fat" contains:

A) Only unsaturated fats
B) <20 grams of fat per serving and not more than 15% of kilocalories from saturated fatty acids
C) <1 gram of fat per serving and not more than 15% of kilocalories from trans-fatty acids
D) <1 gram of fat per serving and not more than 15% of kilocalories from saturated fatty acids

Question 37

Of the following, vegetarian diets normally are least likely to contain inadequate amounts of

A) fiber.
B) vitamin B-12.
C) calcium.
D) iron.

Question 38

Compared to skim milk, a glass of whole milk contains about an additional seven grams of fat. How many additional Calories does this represent?

A) 16
B) 28
C) 63
D) 95
E) 120

Question 39

A food that is "low sodium" contains:

A) <5 milligrams per serving
B) 140 milligrams or less of sodium per serving
C) At least 50% less sodium per serving than the reference food
D) At least 25% or less sodium per serving than the reference food

Question 40

Which of the following is true about food processing and its impact on food quality?

A) We consume many totally synthetic products, but additives and supplements give them the same
Nutrient value as their natural counterparts
B) Research suggests that home processing may actually cause less nutrient loss than commercial preservation
C) Niacin and vitamin K may be seriously depleted by food processing
D) The major problem with food processing is the excessive use of highly refined products and questionable additives

Question 41

Per serving, which of the following food exchanges contains the greatest amount of carbohydrates in grams?

A) lean meat
B) skim milk
C) fruit
D) vegetable
E) fat

Question 42

Which of the following foods would not be consumed by a lacto-vegetarian?

A) scrambled eggs
B) skim milk
C) cheese
D) yogurt
E) ice cream

Question 43

Which is NOT a good example of a TYPICAL food exchange SERVING SIZE?

A) eight ounces of skim milk in the milk exchange
B) a slice of whole wheat bread in the starch/bread exchange
C) a medium-size apple in the fruit exchange
D) eight ounces of broiled flounder in the lean meat exchange
E) a half-cup of cooked broccoli in the vegetable exchange

Question 44

Which of the following food exchanges contains the most Calories per serving?

A) starch/bread
B) low-fat (2%) milk
C) fat
D) high fat meat
E) vegetable

Question 45

The recommended dietary goals for healthy Americans suggest that cholesterol intake be reduced to less than how many milligrams per day?

A) 50
B) 100
C) 300
D) 600
E) 1,000

Question 46

Which key nutrient is not usually found in substantial amounts in the meat group?

A) vitamin C
B) iron
C) protein
D) niacin
E) thiamin

Question 47

Dietary fiber is classified as a(n):

A) carbohydrate
B) lipid
C) protein
D) vitamin
E) mineral

Question 48

Which food exchange is the best (in terms of content and bioavailability) source of iron?

A) skim milk
B) lean meat
C) starch/bread
D) fruit
E) vegetable

Question 49

Using the term "essential" in the nutrition sense, how many essential amino acids are required by the average adult?

A) 4
B) 9
C) 12
D) 16
E) 20

Question 50

Expressed as a percentage of its total caloric value, which food exchange has the highest protein content?

A) starch/bread
B) skim milk
C) vegetable
D) very lean meat
E) fruit

Question 51

The addition of a nutrient to a food that did not originally contain that nutrient makes it what type of food?

A) imitation
B) engineered
C) fabricated
D) fortified
E) artificial

Question 52

Which of the following is not a key (indicator) nutrient as defined by the key nutrient concept?

A) iron
B) calcium
C) vitamin A
D) chromium
E) vitamin C

Question 53

Which of the following food exchanges is a good source of protein, calcium and vitamin D?

A) lean meat
B) skim milk
C) starch/bread
D) fruit

Question 54

The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate, as a percentage of the daily Calories, is approximately

A) 10-20
B) 10-35
C) 20-35
D) 30-45
E) 45-65

Question 55

Which two key nutrients should be stressed in the diets of women and children because they are often consumed in less than desired amounts in the United States?

A) protein and calcium
B) thiamin and riboflavin
C) vitamins A and C
D) iron and calcium
E) protein and vitamin C

Question 56

Which of the following is a nonessential or dispensable nutrient?

A) protein
B) vitamin C
C) creatine
D) linoleic fatty acid
E) calcium

Question 57

Which key nutrient is not usually found in substantial amounts in the milk group (fortified milk)?

A) protein
B) vitamin A
C) riboflavin
D) calcium
E) iron

Question 58

Of the eight key nutrients, how many are vitamins?

A) 2
B) 3
C) 4
D) 5
E) 6

Question 59

Per serving, which of the following food exchanges contains the greatest amount of protein in grams?

A) lean meat
B) skim milk
C) starch/bread
D) fruit
E) vegetable

Question 60

Which food exchange is the best (in terms of highest content) source of calcium?

A) skim milk
B) lean meat
C) starch/bread
D) fruit
E) vegetable

Question 61

For a vegan, which of the following would NOT be an example of protein complementarity to get a proper mixture of amino acids?

A) kidney beans and rice
B) bread and navy beans
C) kidney beans in a taco shell made from corn and wheat
D) pasta with tomato sauce and Italian bread
E) pasta e fagioli (pasta fazool) or pasta cooked with navy beans

Question 62

Escherichia and Salmonella are associated with

A) food allergy
B) food sensitivity
C) food poisoning
D) food intolerance
E) food reactivity

Question 63

Which of the following is classified as a starch exchange rather than a vegetable exchange?

A) broccoli
B) potato
C) tomato
D) spinach
E) celery

Question 64

A vegetarian-type diet, particularly a vegan diet, may be more healthful than the current typical American diet for all of the following reasons except which? (Choose the false statement)

A) a vegan diet is higher in easily absorbed iron
B) a vegan diet is higher in fiber
C) a vegan diet is lower in saturated fats
D) a vegan diet usually contains more phytochemicals thought to confer health benefits
E) a vegan diet is lower in cholesterol

Question 65

The recommended dietary goals for healthy Americans suggest that the intake of saturated fat, as a percentage of daily Calories, be less than what percent?

A) 10
B) 20
C) 30
D) 40
E) 50

Question 66

The DV for calcium on food labels, which is lower than the RDA for teenagers and older adults, is:

A) 200 mg
B) 600 mg
C) 1,000 mg
D) 2,000 mg
E) 4,000 mg

Question 67

Which of the following cannot be used as a source of energy in the form of Calories in the human body?

A) carbohydrate
B) vitamin C
C) fat
D) alcohol
E) protein

Question 68

The GRAS list contains:

A) carcinogenic food additives
B) food additives believed to be safe
C) researchers qualified to test food additives
D) governmental regulations for pesticide use
E) a list of drug-food interactions

Question 69

Which of the key nutrients does not need to be listed (not mandatory) on a food label?

A) protein
B) thiamin
C) calcium
D) vitamin C
E) iron

Question 70

A typical Supersize fast-food meal of a triple burger, French fries and a cola-type drink is usually high in:

A) calcium, folate, and iron
B) calcium, folate, and protein
C) vitamin C, riboflavin, and vitamin A
D) fat, sodium, and sugar
E) vitamins C, vitamin D, and vitamin B12

Question 71

Although the nutrients found in food perform a wide variety of functions, which of the following is of primary importance since the other functions are subordinated to it in times of need?

A) support growth
B) provide energy
C) regulate metabolic processes
D) provide for development and maturation
E) form cells and tissues

Question 72

Foods rich in potassium and low in sodium may carry health claims because such foods may help prevent the development of

A) Dental caries
B) Cancer
C) Neural tube defects
D) Hypertension or high blood pressure
E) Osteoporosis

Question 73

The DV for vitamin C is lower than the current RDA; the current DV on food labels is

A) 15 mg
B) 30 mg
C) 45 mg
D) 60 mg
E) 75 mg

Question 74

The main ingredient (by weight) in a product whose label contains an ingredient list which reads, in order, "Whole wheat, dextrose, hydrogenated vegetable oil, and salt" is:

A) whole wheat
B) sugar
C) added fat
D) salt
E) impossible to tell

Question 75

Which of the following is NOT a common food that may cause a susceptible individual to experience a food allergy or food intolerance reaction?

A) eggs
B) milk
C) citrus fruits like oranges
D) nuts
E) seafood like clams

Question 76

Food rich in folic acid, or folate, may carry health claims because such foods may help prevent the development of

A) Heart disease
B) Cancer
C) Neural tube defects
D) Hypertension or high blood pressure
E) Osteoporosis

Question 77

For a product to be labeled "low" in cholesterol, it must have no more than ?

A) 3 grams per serving
B) 300 milligrams per serving
C) 0 milligrams per serving
D) 1 gram per serving
E) 20 milligrams per serving

Question 78

Which of the following is NOT considered to be a safe practice to help prevent food poisoning?

A) Treat all meat, poultry, fish, seafood, and eggs as if they were contaminated
B) Buy fruits and vegetables coated with wax and do not wash to remove the wax
C) Do not use canned foods that are extensively dented or bulging
D) Do not eat raw shellfish
E) Microwaving food preparation utensils may help kill bacteria

Question 79

Which of the following terms is most appropriate to describe an adverse reaction of the immune system when food that contains specific types of proteins is consumed?

A) food allergy
B) food intolerance
C) food additivity
D) food processing
E) food poisoning

Question 80

A food may claim to be a HIGH SOURCE of a nutrient if it provides at least percent of Daily Reference Value of that nutrient in a single serving.

A) 2-4
B) 6-8
C) 10-12
D) 15
E) 20