Deck 12: Nutrition Basics

Question 1

Leading sources of saturated fat in the American diet include all of the following EXCEPT

A)red meats.
B)whole milk and cheese.
C)fish.
D)hot dogs and lunch meats.

Answer 1

fish.

Question 2

Fat provides ________ calories per gram.

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

Answer 2

9

Question 3

Of the 20 common amino acids,how many of these are termed "essential"?

A)1
B)5
C)9
D)11

Answer 3

9

Question 4

The essential fatty acids,linoleic and alpha-linoleic acids,are both

A)polyunsaturated.
B)saturated.
C)monounsaturated.
D)hydrosaturateD.

Question 5

Meats,fish,poultry,and eggs are sources of ___________ protein.

A)complete
B)essential
C)nonessential
D)incomplete

Question 6

Which of the following essential nutrients does NOT supply energy?

A)proteins
B)fats
C)carbohydrates
D)vitamins

Question 7

The process in which the foods you eat are broken down and absorbed is called

A)respiration.
B)metabolism.
C)digestion.
D)catecation.

Question 8

Which of the following will help supply Lupe with an adequate daily intake of protein?

A)3 oz.of meat
B)1 cup of yogurt
C)1½ ounces of cheese
D)all of these

Question 9

Proteins and carbohydrates each provide ________ calories per gram.

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

Question 10

Saturated fats are primarily found in

A)animal food sources and are liquid at room temperature.
B)plant food sources and are solid at room temperature.
C)plant food sources and are liquid at room temperature.
D)animal food sources and are solid at room temperature.

Question 11

Most of the fats in food are in the form of

A)cholesterol.
B)low-density lipids.
C)triglycerides.
D)high-density lipids.

Question 12

Hydrogenation

A)reduces the amount of cholesterol in saturated fats.
B)increases the shelf life of products containing fat.
C)turns liquid oils into solid or semi-solid fats.
D)has been banned by the FDA.

Question 13

Which of the following is NOT a function of fats?

A)They help insulate your body.
B)They support and cushion your organs.
C)They remove waste products.
D)They help your body absorb fat-soluble vitamins.

Question 14

Muscles and bones,the main structural components of the body,are made up of

A)proteins.
B)fats.
C)lipids.
D)carbohydrates.

Question 15

The recommended daily intake of protein is ________ of total daily calories.

A)less than 10 percent
B)10-35 percent
C)20-40 percent
D)45-65 percent

Question 16

Protein sources that provide all the amino acids that cannot be manufactured in the body are considered

A)complete.
B)essential.
C)nonessential.
D)incomplete.

Question 17

Which of the following does NOT contain mostly monounsaturated fatty acids?

A)olive oil
B)safflower oil
C)peanut oil
D)palm oil

Question 18

Essential nutrients include all of the following EXCEPT

A)vitamins.
B)minerals.
C)enzymes.
D)proteins.

Question 19

Foods from most plant sources supply ____________ proteins.

A)complete
B)essential
C)nonessential
D)incomplete

Question 20

Which of the following statements about alcohol is TRUE?

A)It is not an essential nutrient.
B)It supplies 9 calories of energy per gram.
C)It plays an important role in supplying necessary enzymes.
D)It cannot be converted into fat.

Question 21

Two vitamins produced within the body are

A)vitamin D and vitamin K.
B)vitamin C and vitamin D.
C)niacin and vitamin K.
D)vitamin B and biotin.

Question 22

Which of the following foods is NOT considered a simple carbohydrate?

A)potato
B)orange juice
C)table sugar
D)milk

Question 23

When reducing fat intake,the emphasis should be placed on lowering intake of

A)omega-3 fatty acids.
B)linoleic acid.
C)trans fatty acids.
D)monounsaturated fats.

Question 24

The refinement of whole grains transforms whole-wheat flour into

A)whole-wheat flour powder.
B)white flour.
C)brown sugar.
D)enriched whole-wheat flour.

Question 25

Consumption of whole grains has been linked to

A)a reduced risk of heart disease.
B)a reduced risk of certain forms of cancer.
C)a reduced risk of diabetes.
D)all of these.

Question 26

Which of the following are richest in complex carbohydrates?

A)grains and legumes
B)milk and cheese
C)fruit and vegetables
D)poultry and fish

Question 27

A good source of omega-3 fatty acids is

A)chicken.
B)pork.
C)spinach.
D)salmon.

Question 28

Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board?

A)40 percent of daily calories as protein,40 percent of daily calories as carbohydrate,20 percent of daily calories as fat
B)30 percent of daily calories as protein,35 percent of daily calories as carbohydrate,35 percent of daily calories as fat
C)10 percent of daily calories as protein,65 percent of daily calories as carbohydrate,25 percent of daily calories as fat
D)15 percent of daily calories as protein,45 percent of daily calories as carbohydrate,40 percent of daily calories as fat

Question 29

Refined carbohydrates

A)tend to be much lower in fiber and vitamins than whole grains.
B)contain the germ and bran of whole grains but not the endosperm.
C)take longer to digest than unrefined carbohydrates.
D)help to keep blood sugar and insulin levels low.

Question 30

Which of the following vitamins acts as an antioxidant?

A)vitamin E
B)vitamin B-12
C)vitamin D
D)all of these

Question 31

A by-product of hydrogenation is

A)monounsaturated fats.
B)trans fatty acids.
C)cholesterol.
D)triglycerides.

Question 32

When John doesn't eat enough carbohydrates to satisfy his body's needs,where will his body get the needed fuel?

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

Question 33

Fiber can help

A)prevent constipation by increasing fecal bulk.
B)manage diabetes by slowing the movement of glucose into the blood.
C)reduce the absorption of cholesterol.
D)all of these.

Question 34

Which of the following statements about trans fatty acids is TRUE?

A)They raise the levels of low-density lipoproteins in the blood.
B)They lower the levels of high-density lipoproteins in the blood.
C)They increase one's risk of developing heart disease.
D)All of these statements are true.

Question 35

Which of the following statements about vegetable oils that have been hydrogenated is TRUE?

A)They tend to be higher in saturated fat.
B)They tend not to contain trans fats.
C)They tend to be liquid at room temperature.
D)All of these statements are true.

Question 36

The liver and muscles store carbohydrates in the form of

A)glucose.
B)glycogen.
C)fructose.
D)sucrose.

Question 37

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

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

Question 38

The primary function of vitamins is

A)to serve as an important component of muscle.
B)to provide texture and flavor to foods.
C)to regulate various chemical reactions within cells.
D)all of these.

Question 39

All of the following are good sources of fiber EXCEPT

A)avocado.
B)hamburger.
C)oatmeal.
D)winter squash.

Question 40

Which of the following statements about vitamins is TRUE?

A)Vitamins are required by the body in large amounts.
B)Vitamins are important in the maintenance of the immune system.
C)Vitamins provide direct energy to the body.
D)Vitamins are best taken in the form of vitamin supplements.

Question 41

Out of the following choices,the best source of vitamin C is a(n)

A)red pepper.
B)hamburger.
C)glass of milk.
D)slice of whole-grain breaD.

Question 42

Examples of trace minerals include

A)potassium,zinc,and iron.
B)fluoride,copper,and zinc.
C)magnesium and phosphorus.
D)iodide,zinc,and chloride.

Question 43

Minerals

A)help regulate body functions.
B)are found only in animal products.
C)provide the body with 4 calories per gram in energy.
D)make up about 60 percent of total body weight.

Question 44

Which of the following statements about the Dietary Guidelines for Americans is FALSE?

A)The guidelines are intended for healthy children age 15 and older and adults of all ages.
B)The guidelines provide general guidance for choosing a healthy diet.
C)Following these guidelines reduces the risk of chronic diseases.
D)Each of the recommendations in the guidelines is supported by extensive medical evidence.

Question 45

The Dietary Reference Intakes

A)are designed to prevent nutritional deficiencies and chronic diseases.
B)will eventually be replaced by RDA values.
C)are used as a basis for most food labels.
D)are a food group plan.

Question 46

Which of the following should count toward your total daily fluid intake?

A)only water
B)water and fruit juices
C)water and any sugar-free liquids
D)all fluids,including those containing caffeine

Question 47

Osteoporosis is associated with low intake of

A)calcium.
B)phosphorus.
C)zinC.
D)iron.

Question 48

Which of the following statements about free radicals is TRUE?

A)Free radicals have been implicated in aging and many diseases.
B)Free radicals are produced when the body uses oxygen or breaks down fats and proteins.
C)Free radical production is increased by environmental factors such as exhaust fumes.
D)All of these are true.

Question 49

Which of the following is a cruciferous vegetable?

A)potato
B)pinto bean
C)broccoli
D)carrot

Question 50

Human body weight is composed of approximately _______________ water.

A)10-20 percent
B)35-45 percent
C)50-60 percent
D)75-85 percent

Question 51

Which of the following is NOT one of the Dietary Guidelines for Americans?

A)Choose a diet low in complex carbohydrates.
B)Control calorie intake to manage body weight.
C)Choose a diet with a variety of fruits and vegetables.
D)Choose a diet with a limited amount of sugar.

Question 52

Strategies to prevent osteoporosis include all of the following EXCEPT

A)weight-bearing aerobic exercise.
B)moderation in the consumption of caffeine.
C)adequate vitamin D intake.
D)high intake of vitamin A (as retinol).

Question 53

Phytochemicals are

A)substances found in plant food sources that may help prevent chronic disease.
B)linked to the development of some cancers.
C)best obtained through supplements rather than by eating a variety of fruits and vegetables.
D)are toxic if ingested in large amounts from plant food sources.

Question 54

A food rich in calcium is

A)low-fat milk.
B)lean meat.
C)carrots.
D)apples.

Question 55

Salt consumption is most often from

A)herbs and spices.
B)processed and prepared foods.
C)potassium rich foods.
D)fruit juices.

Question 56

Antioxidants

A)cause cancer.
B)found in foods can help protect the body from damage caused by free radicals.
C)are a particular type of trace mineral.
D)are chemically unstable molecules that react with fat,proteins,and DNA.

Question 57

Examples of major minerals include

A)potassium,sodium,and iron.
B)zinc,iron,and calcium.
C)calcium,potassium,and magnesium.
D)iron,calcium,and copper.

Question 58

A mineral commonly lacking in American diets is

A)phosphorus.
B)iron.
C)chloride.
D)sodium.

Question 59

All of the following are cooking methods that preserve the nutrient value of vegetables EXCEPT

A)boiling.
B)baking.
C)microwaving.
D)steaming.

Question 60

A potentially fatal vitamin deficiency disease,caused by a lack of vitamin C in the diet,is

A)beriberi.
B)anemia.
C)rickets.
D)scurvy.

Question 61

What is the main nutrition-related problem likely to be encountered by a vegan if his or her diet is not carefully selected?

A)high cholesterol level
B)insufficient intake of vitamin B-12
C)insufficient intake of complex carbohydrates
D)insufficient intake of fiber

Question 62

Complete proteins are found in animal food sources.

Question 63

The recommended daily fat intake is 20-35 percent of total daily calories.

Question 64

Endurance athletes may benefit from consuming additional

A)carbohydrates.
B)proteins.
C)vitamins.
D)minerals.

Question 65

Excess protein intake can increase fat stores.

Question 66

If the air temperature is 75 ^$\circ$ F,cooked or refrigerated foods should not be left at room temperature for more than

A)1 hour.
B)2 hours.
C)3 hours.
D)4 hours.

Question 67

Individuals with high blood pressure may benefit from dietary restriction of

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

Question 68

Women who are capable of getting pregnant should include foods fortified with,and supplements of,which of the following nutrients?

A)vitamin B-12
B)vitamin C
C)potassium
D)folic acid

Question 69

Soybeans are a source of polyunsaturated fat.

Question 70

A guideline for food safety is to

A)wash hands for 10 seconds after handling food.
B)make certain that hamburgers are cooked to 110 ^$\circ$ F.
C)make sure counters and cutting boards are thoroughly cleaned.
D)store eggs in their designated space in the refrigerator door.

Question 71

Essential nutrients are produced by the body.

Question 72

Genetically modified foods

A)require special labeling.
B)are rarely grown in the United States but are very common in other countries.
C)can unexpectedly appear in the food supply through contamination during processing.
D)can be used in foods that are also certified organic or irradiateD.

Question 73

Food irradiation

A)is currently approved only for red meat.
B)utilizes radioactive materials.
C)does not require special labeling.
D)reduces spoilage of treated foods.

Question 74

Moderate alcohol intake is no more than ______ drink(s)per day for women and ______ drink(s)per day for men.

A)1;1
B)1;2
C)2;3
D)3;4

Question 75

A leading source of trans fats in the American diet is fried fast foods.

Question 76

To obtain a complete protein from plant foods,you must combine two different sources of plant proteins in the same meal.

Question 77

Incomplete proteins are missing at least one essential amino acid.

Question 78

Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called

A)vegans.
B)lacto-vegetarians.
C)lacto-ovo-vegetarians.
D)semivegetarians.

Question 79

Vegetarians who eat no meat,poultry,or fish,but do eat eggs and dairy products,are called

A)vegans.
B)lacto-vegans.
C)lacto-ovo-vegetarians.
D)semivegetarians.

Question 80

The 2010 Dietary Guidelines emphasize the importance of

A)maintaining calorie balance.
B)nutrient dense foods.
C)developing healthy eating patterns.
D)all of these.