Deck 12: Nutrition

Question 1

According to the Institute of Medicine's Food and Nutrition Board's most current guidelines for a healthy balance of macronutrients, we should consume ____% to ____% of our total macronutrients from carbohydrates, 10% to 35% from protein, and 20% to 35% from fats.

A) 25, 45
B) 35, 55
C) 45, 65
D) 65, 75

Answer 1

C

Question 2

____ seems especially effective in preventing heart disease as well as metabolic syndrome.

A) Soluble fiber
B) Vegetable fiber
C) Fruit fiber
D) Cereal fiber

Answer 2

D

Question 3

The high protein intake of a low carbohydrate diet may increase feelings of ____, which could account for its ____.

A) euphoria, success
B) satiation, success
C) depression, failure
D) bloatedness, failure

Answer 3

B

Question 4

The ingredients in food that provide energy or that sustain our cells and tissues are called ____, which in turn are divided into ____.

A) vitamins; subvitamins and megavitamins
B) vitamins; microvitamins and macrovitamins
C) nutrients; micronutrients and macronutrients
D) nutrients; subnutrients and meganutrients

Question 5

The primary polyphenols found in green tea are flavonols otherwise known as ____.

A) catechins
B) epicatechins
C) epigallocatchins
D) gallates

Question 6

The Food and Nutrition Board of the Institute of Medicine recommends that men 50 years and younger consume ____ grams of total fiber each day and women in the same age category ____ grams.Older individuals need less, for men ____ grams and women ____ grams.

A) 3.8, 2.5, 3.0, 2.1
B) 25, 38, 21, 30
C) 38, 25, 30, 21
D) 250, 380, 210, 300

Question 7

In the Western world, we consume ____ times more omega-6 than omega-3, yet some experts argue that our human evolutionary history along with studies of mammals in nature suggest we should be consuming a ____ to ____ ratio for good health.

A) 5, 1, 2
B) 10, 3, 1
C) 14, 5, 1
D) 16, 1, 1

Question 8

____ vitamins and ____ minerals need to be obtained from dietary or supplement sources.

A) Most, most
B) Most, all
C) All, most
D) All, all

Question 9

Most smokers are aware of the health consequences of smoking, and ____% report they would like to quit, but less than ____% who make an attempt on their own stay permanently quit with the majority of those wanting to quit going through a long-term process of intervals of smoking cessation followed by relapses.

A) 85, 10
B) 70, 5
C) 45, 10
D) 50, 5

Question 10

The Institute of Medicine suggests we consume a minimum of ____% of our average daily calories in protein or at least 8 grams per 20 pounds of body weight (e.g., 64 grams for a 160 pound person).They recommend a maximum of ____% protein for our total caloric intake.

A) 5, 30
B) 10, 35
C) 15, 40
D) 20, 45

Question 11

There are a total of ____ amino acids from protein that the human body needs, but almost half of these, the essential amino acids, must come from dietary sources since the body cannot synthesize them.

A) 10
B) 18
C) 20
D) 28

Question 12

____ are more likely to smoke than ____, and adults with ____ education are more likely to smoke than adults with ____ education levels.

A) Women, men, more, lower
B) Men, women, more, lower
C) Women, men, less, higher
D) Men, women, less, higher

Question 13

One study (by Willenbring, Levine, and Morely) found that ____% of participants reported that they ate less when under stress, ____% ate more, and ____% reported no stress-related changes in their eating patterns.

A) 35, 35, 30
B) 75, 25, 25
C) 48, 44, 8
D) 25, 25, 75

Question 14

The four fat-soluble vitamins of ____ are stored for longer periods than the water-soluble vitamins of C and the B-complex (i.e., thiamine, riboflavin, niacin, B6, folate, B12, biotin, and pantothenic acid).

A) D,E, K, and P
B) A, D, E, and K
C) B1, B2, D, and K
D) A, B2, D, and K

Question 15

____ are the fatty acid form of fat generally stored in fat cells and later burned for energy.

A) Triglycerides
B) Amino acids
C) Carbohydrates
D) Phytochemicals

Question 16

Individuals who attempt to regulate their negative affect through eating are referred to as ____.

A) dangerous eaters
B) emotional eaters
C) troubled eaters
D) disturbed eaters

Question 17

When fiber is removed through processing, then the processed carbohydrates cause spikes in blood sugar levels when eaten and are said to be foods with a ____ index/load.

A) high glycemic
B) high glycogen
C) low glycogen
D) high glycogen

Question 18

The U.S.Department of Agriculture (USDA) and U.S.Department of Health and Human Services' (HHS) "Dietary Guidelines" recommend that Americans get ____ of their grain consumption through whole grains.

A) at least one quarter
B) at least one third
C) at least one half
D) at least three quarters

Question 19

____ is the hormone secreted by the pancreas used to transport glucose to the body's cells.

A) Glycogen
B) Insulin
C) Glucogen
D) Glucose

Question 20

Besides emotional eaters, individuals who normally limit their food intake to maintain or lose weight known as ____ are also more likely to show increased eating when under stress.

A) avoidance eaters
B) restriction eaters
C) anorexic eaters
D) restraint eaters

Question 21

How does the body lose protein and how does it replace it?

Question 22

What are the health benefits of omega-3 fatty acids?

Question 23

What happens to sugar molecules in the body's cells?

Question 24

Why is obesity a health concern?

Question 25

What is nutrient density and why is it an important concept to understand?

Question 26

What are phytochemicals?

Question 27

What was the goal of "Healthy People 2010" regarding Americans' fruit and vegetable consumption? How well was it met?

Question 28

There was a study by Macht, Haupt, and Ellgring in 2005 that looked at the effects of exam stress on eating.Describe this study.

Question 29

Does the source of amino acids (e.g., animal or plant) matter? Is one healthier than the other?

Question 30

How does smoking relate to stress?

Question 31

Americans consume far too much of what mineral? How much is too much and why?

Question 32

Name and describe the two subtypes of nutrients.

Question 33

What is fiber and why is it important?

Question 34

What are functional foods?

Question 35

Why are antioxidants important?

Question 36

How do people gain weight and become obese?

Question 37

Describe the two types of carbohydrates.

Question 38

Why have some studies found evidence supporting the hypothesis that moderate consumption of wine reduces the risk of cardiovascular disease to a greater extent than other alcoholic beverages such as beer?

Question 39

List some pharmacologically-based smoking cessation tools.

Question 40

Name some foods that are high in fiber.

Question 41

What are the guidelines of the Harvard School of Public Health's Healthy Eating Pyramid?

Question 42

What is comfort food and who is more likely to exhibit emotional eating in response to daily hassle stress?

Question 43

Should the glycemic index be used in making decisions about what to eat? Why or why not?

Question 44

What does it take to get all the vitamins and minerals necessary for good health? Do you think you get enough of them? Why or why not?

Question 45

Is alcohol consumption more healthy for certain people and in different amounts? How might you explain these differences using a visual diagram or representation?

Question 46

What role can tea or coffee play in amplifying or reducing stress effects?

Question 47

What is protein and why is it an important food nutrient?

Question 48

Why was fiber once thought to be useless and why is this false?

Question 49

Name several different types of fat and their health benefits and risks.

Question 50

Explain complete and incomplete proteins and why this is relevant to health and certain groups of eaters.