Deck 2: Planning a Healthy Diet

Question 1

Which food item is a healthy choice for protein in the USDA Food Patterns? 

A) Nuts 
B) Bacon 
C) Luncheon meats 
D) Sweet potatoes 
E) Marbled meats

Answer 1

A

Question 2

What two major nutrients are supplied by the fruit group? 

A) Vitamins D and E 
B) Vitamins A and C 
C) Protein and calcium 
D) B vitamins and iron 
E) Vitamin K and magnesium

Answer 2

B

Question 3

Which plants of the bean and pea family have seeds that are rich in protein when compared with other plant-derived foods? 

A) Turnip 
B) Legumes 
C) Swiss Chard 
D) Squash 
E) Scallions

Answer 3

B

Question 4

By consuming a variety of grains what do we contribute to our diet? 

A) Vitamin D 
B) Potassium 
C) Calcium 
D) Riboflavin 
E) Vitamin C

Question 5

Fruits contribute ______ when consumed.

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

Question 6

________________ can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food.

A) Refined flour 
B) Enriched flour 
C) Moderation 
D) Whole grain flour 
E) Fortified flour

Question 7

Nutrient dense refers to foods that ____.

A) carry the USDA nutrition labeling 
B) are higher in weight relative to volume 
C) provide more nutrients relative to kcalories 
D) contain a mixture of carbohydrate, fat, and protein 
E) give the most protein for the consumer's food dollar

Question 8

By consuming a variety of vegetables every day you contribute all of the following to your diet EXCEPT ________.

A) niacin 
B) potassium 
C) magnesium 
D) folate 
E) vitamin C

Question 9

All of the following statements are true EXCEPT: 

A) White flour refers to refined flour. 
B) Most whole wheat is made from red wheat. 
C) Any flour made from the endosperm of the wheat kernel is wheat flour. 
D) White bread is a whole-grain product only if it is made from whole white wheat. 
E) Refined-grain products contain germ and bran as well as endosperm.

Question 10

Kcalories from which of these foods would most likely be part of someone's discretionary kcalories allowance? 

A) Jam 
B) Watermelon 
C) Raw carrots 
D) Brussels sprouts 
E) Green beans

Question 11

The diet-planning principle that ensures that a diet provides all the nutrients,fiber,and energy in amounts sufficient to maintain health is called ____.

A) variety 
B) adequacy 
C) moderation 
D) kcalorie control 
E) nutrient density

Question 12

Choosing a variety of protein foods,including seafood in place of meat or poultry twice a week,will provide which vitamin? 

A) Riboflavin 
B) Fiber 
C) Selenium 
D) Folate 
E) Niacin

Question 13

How much fruit juice (100%)is equivalent to 1 cup of fresh fruit? 

A) 1/4 cup 
B) 1/2 cup 
C) 1 cup 
D) 1 1/2 cups 
E) 2 cups

Question 14

Which of the following products have all the nutrients and fiber found in the original grain? 

A) Pseudo-cereal grains 
B) Enriched grain 
C) Refined grain 
D) True cereal grains 
E) Whole-grain

Question 15

Which seed grows into a mature wheat plant,especially rich in vitamins and minerals? 

A) Sesame 
B) Chia 
C) Bran 
D) Germ 
E) Poppy

Question 16

Ranking foods according to their overall nutrient composition is known as ____.

A) biological value 
B) nutrient profiling 
C) the risk reduction score 
D) the healthy eating index 
E) compositional profiling

Question 17

Which recommendation is part of the 2015-2020 Dietary Guidelines for Americans? 

A) Limit kcalories from added sugars and saturated fats. 
B) Limit protein intake. 
C) Lower iron intake. 
D) Reduce seafood consumption. 
E) Become vegetarians.

Question 18

In the USDA Food Patterns,in which food group are legumes found? 

A) Dairy 
B) Fruits 
C) Grains 
D) Protein 
E) Oils

Question 19

A food that provides 100 mg of magnesium and 25 kcal in a serving has a magnesium density (mg per kcal)of ____.

A) 0.25 
B) 0.4 
C) 2.5 
D) 4 
E) 25

Question 20

Which type of flour is finely ground endosperm,which is usually enriched with nutrients and bleached for whiteness; sometimes called white flour? 

A) Cured flour 
B) Enriched grain 
C) Refined flour 
D) Wheat flour 
E) Whole-wheat flour

Question 21

What are added to foods during processing,preparation,or at the table? 

A) Added sugars 
B) kCalorie control 
C) Oils 
D) Solid fats 
E) Hydrogenated fats

Question 22

A popular term used to denote foods that contribute energy but lack protein,vitamins,and minerals is ________.

A) empty kcalorie foods 
B) variety 
C) moderate foods 
D) kcalorie control 
E) sustainable diets

Question 23

Which one of these nutrients must be used to enrich grains? 

A) Zinc 
B) Folate 
C) Protein 
D) Calcium 
E) Sodium

Question 24

The most highly fortified foods on the market are ____.

A) frozen dinners 
B) imitation foods 
C) enriched breads 
D) ready-to-eat breakfast cereals 
E) canned fruits and vegetables

Question 25

Which food group is most typically consumed in amounts greater than the amounts recommended by the USDA? 

A) Dairy 
B) Fruits 
C) Vegetables 
D) Protein foods 
E) Grains

Question 26

A measure of the nutrients a food provides relative to the energy it provides; the more nutrients and the fewer kcalories,the higher the _______________.

A) moderation 
B) kcalorie foods 
C) nutrient density 
D) variety 
E) balance

Question 27

What typically contain more saturated and trans fats than most oils? 

A) Solid fats 
B) kCalorie control 
C) Added sugars 
D) Proteins 
E) Carbohydrates

Question 28

In the MyPlate icon,which food group is shown separate from the plate? 

A) Fat 
B) Dairy 
C) Carbohydrate 
D) Micronutrients 
E) Protein

Question 29

Solid fats are not usually liquid at room temperature; they are commonly found in most foods and derived from animals and vegetable oils that have been ________________.

A) processed 
B) combined with sugars 
C) hydrogenated 
D) oxygenated 
E) nutrient dense

Question 30

The only original part remaining in refined grain products is the ____.

A) bran 
B) husk 
C) germ 
D) endosperm 
E) chaff

Question 31

By law,what mineral must be added to refined flours during the enrichment process? 

A) Iron 
B) Iodine 
C) Calcium 
D) Magnesium 
E) Copper

Question 32

Which guideline acknowledges that all segments of our society have a role to play in supporting healthy choices? 

A) First guideline 
B) Third guideline 
C) Fifth guideline 
D) Fourth guideline 
E) Second guideline

Question 33

With food lists,to what group are olives assigned? 

A) Fat 
B) Meat 
C) Carbohydrate 
D) Meat substitute 
E) Fruit

Question 34

The principle of providing foods in proportion to one another and in proportion to the body's needs is known as ________.

A) nutrient profiling 
B) nutrient density 
C) kcalorie control 
D) moderation 
E) balance

Question 35

Adding calcium to an orange juice product is an example of nutrient ____.

A) enrichment 
B) restoration 
C) fortification 
D) mineralization 
E) adulteration

Question 36

What assessment tool is designed to measure how well a diet meets the recommendations of the Dietary Guidelines? 

A) Healthy Eating Index 
B) Supplemental Nutrition Assistance Program 
C) Dietitian's Comparative Effectiveness Plan 
D) U.S. Public Health Nutrient Assessment Barometer 
E) U.S. Preventive Services Task Force (Forge) Guide

Question 37

Food lists,formerly called exchange lists,were originally developed for people with ____.

A) diabetes 
B) cancer 
C) cardiovascular disease 
D) life-threatening obesity 
E) neurological impairments

Question 38

Whole-grain flour contains all parts of the grain except for the ____.

A) bran 
B) husk 
C) germ 
D) endosperm 
E) heart

Question 39

What is the first guideline from 'The 2015-2020 Dietary Guidelines for Americans' that encourages healthy eating patterns? 

A) That all segments of our society have a role to play in supporting healthy choices. 
B) Focusing on variety, nutrient density, and amounts helps a person meet nutrient needs within kcalorie limits. 
C) To be sure and limit their intake of added sugars, saturated fats, sodium, and alcoholic beverages. 
D) Appropriate kcalorie levels support adequate nutrition, good health, and a healthy body weight throughout life. 
E) People will need to make shifts in their food and beverage choices to achieve a healthy eating pattern.

Question 40

The federal mandate for enrichment of grain products in the United States was initiated in the ____.

A) 1880s 
B) 1900s 
C) 1920s 
D) 1940s 
E) 1960s

Question 41

Which of the following statements is correct in context with non-vegetarians? 

A) They easily obtain large quantities of other nutrients including folate, vitamin C, vitamin A. 
B) They lack vitamin B12, vitamin D, and omega-3 fatty acids. 
C) They tend to have higher intakes of plant proteins and fiber. 
D) They lack protein, iron, zinc, and calcium. 
E) They tend to have higher intakes of saturated fat.

Question 42

Which of these food labeling claims represents the highest level of significant scientific agreement? 

A) "This cereal promotes a healthy heart." 
B) "This cereal supports heart health." 
C) "This product contains whole grains, which have been proven to reduce the risk of heart disease and certain cancers." 
D) "Very limited and preliminary scientific research suggests this product can reduce risk for cancers; FDA concludes that there is little scientific evidence supporting this claim." 
E) "Anecdotal evidence demonstrates a clear relationship between consumption of this product and elimination of health risk factors."

Question 43

Textured vegetable protein is usually made from ____.

A) soybeans 
B) corn stalks 
C) a variety of legumes 
D) cruciferous vegetables 
E) dark green, red, and orange vegetables

Question 44

Population groups such as sedentary older men,sedentary younger women,and active older women have a daily energy need of approximately ____ kcalories.

A) 1200 
B) 1500 
C) 1800 
D) 2000 
E) 2400

Question 45

What is a characteristic of structure-function claims on food labels? 

A) They are allowed only for unprocessed food. 
B) They can be made without any FDA approval. 
C) They can appear only on the Nutrition Facts panel. 
D) They can state the name of a disease or symptom. 
E) They must be based on peer-reviewed research.

Question 46

According to the FDA,a food label that reads "improves memory" is an example of a ____.

A) health claim 
B) Daily Value claim 
C) ingredient claim 
D) structure-function claim 
E) nutrient claim

Question 47

Which of the items below does a healthy eating pattern limit? 

A) A variety of protein foods, lean meats 
B) Sodium to less than 2300 milligrams per day 
C) A variety of vegetables 
D) Fat-free or low-fat dairy including milk, yogurt 
E) Fruits, especially whole fruits

Question 48

What is a feature of the of the updated Nutrition Facts panel? 

A) Trans fat content is optional. 
B) Saturated fat content must be listed. 
C) The content of naturally present sugars is not required. 
D) Soluble and insoluble fiber contents must be listed separately. 
E) Unsaturated fats content must be listed.

Question 49

According to updated nutrition labeling laws,the content of which of these two minerals must be listed on the Nutrition Facts panel? 

A) Calcium and iron 
B) Zinc and phosphorus 
C) Fluoride and chloride 
D) Chromium and magnesium 
E) Copper and potassium

Question 50

Vegan diets exclude what kind of products? 

A) Seeds 
B) All animal products 
C) Legumes 
D) Nuts 
E) Soy products

Question 51

On a food label,how many calories is the "% Daily Value" based on? 

A) 1200 
B) 1500 
C) 1800 
D) 2000 
E) 2400

Question 52

Which vitamin is found only in animal-derived foods? 

A) Vitamin E 
B) Vitamin C 
C) Vitamin B12 
D) Vitamin D 
E) Vitamin A

Question 53

Food labels express the nutrient content in relation to a set of standard values known as the ____.

A) Daily Values 
B) FDA Standards 
C) Dietary Reference Intakes 
D) Recommended Dietary Intakes 
E) USDA Intake Standards

Question 54

On the updated Nutrition Facts panel,the content of which of these vitamins must be provided? 

A) Vitamins A and C 
B) Vitamin D 
C) Thiamin and riboflavin 
D) Vitamin B6 and niacin 
E) Vitamins E and K

Question 55

The patterns of eating that promote health and provide food security for the present population and for future generations is called _______.

A) sustainable diets 
B) balance 
C) adequacy 
D) nutrient profiling 
E) moderation

Question 56

What variety of protein foods are included in healthy eating patterns? 

A) Milk, yogurt, cheese, and fortified beverages 
B) Seafood, lean meats, eggs, and soy products 
C) Whole grains 
D) Oils 
E) A variety of vegetables--dark green, red and orange--beans and peas

Question 57

A food label that advertises the product as a "rich source of fiber" is an example of a ____.

A) nutrient claim 
B) health claim 
C) weight reduction claim 
D) structure-function claim 
E) peer-reviewed research claim

Question 58

Omega-3 fatty acids are commonly found in _____________.

A) oils 
B) crabs 
C) peanuts 
D) fatty fish 
E) chicken

Question 59

A food label ingredient list reads in the following order: Wheat flour,vegetable shortening,sugar,salt,and cornstarch.What item would be found in the SMALLEST amount in this food? 

A) Salt 
B) Sugar 
C) Cornstarch 
D) Wheat flour 
E) Vegetable shortening

Question 60

In northern climates during winter months,young children on vegan diets can readily develop rickets because of which deficiency? 

A) Vitamin A 
B) Vitamin E 
C) Vitamin B12 
D) Vitamin C 
E) Vitamin D

Question 61

Applying the meal-planning principle of ____________________ helps ensure a diet that provides sufficient energy and enough of all the nutrients to meet the needs of healthy people.

Question 62

An eating pattern that includes milk and milk products,but excludes meat,poultry,seafood,and eggs from the diet,is known as: 

A) Lacto-ovo-vegetarian diet 
B) Plant-based diet 
C) Lactovegetarian diet 
D) Omnivorous diet 
E) Macrobiotic diet

Question 63

The kcalories remaining in a person's energy allowance after consuming enough nutrient-dense foods to meet all nutrient needs for a day are called ____________________ kcalories.

Question 64

Which statement describes a feature of iron nutrition in vegetarians? 

A) Vegetarians adapt to absorbing iron more efficiently. 
B) Iron utilization is inhibited by the high zinc content in grains. 
C) The absorption of iron is low due to the high vitamin C intake. 
D) More iron deficiency is found in vegetarians than in people eating a mixed diet. 
E) There are no differences in iron intake or utilization in vegetarians.

Question 65

Statements that characterize the relationship between a nutrient or other substance in a food and its role in the body is known as: 

A) Structure-function claims 
B) Health claims 
C) Nutrient claims 
D) Daily Values

Question 66

In vegetarians,the RDA is higher for ____.

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

Question 67

Diet-planning tools that sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group are called ____________________ plans.

Question 68

____________________ refers to a measure of the nutrients a food provides relative to the energy it provides.

Question 69

MATCHING
a.5
b.40
c.78
d.1/2 cup
e.Health claim
f.FDA
g.Bran
h.Iron
i.USDA
j.Soybeans
k.Green peas
l.Balance
m.Vitamin B12
n.1,600
o.Endosperm
p.Nutrient density
q.Sodium and hypertension
r.Structure-function claim
s.270
t.Orange juice containing added calcium
Diet-planning principle of consuming a number of foods in proportion to each other

Question 70

Tempeh is made from ____.

A) soybeans 
B) any legume 
C) fermented leafy vegetables 
D) fermented yellow vegetables 
E) wheat proteins

Question 71

Diet-planning tools that organize foods by their proportions of carbohydrate,fat,and protein are called ____________________.

Question 72

A philosophical eating pattern based on mostly plant foods such as whole grains,legumes,and vegetables,with small amounts of fish,fruits,nuts,and seeds,is known as: 

A) Omnivorous diet 
B) Macrobiotic diet 
C) Plant-based diets 
D) Lacto-ovo-vegetarian diet 
E) Lactovegetarian diet

Question 73

The plant foods called ____________________ contribute the same key nutrients-notably,protein,iron,and zinc-as meats,poultry,and seafood.

Question 74

Which food items are consumed in the diet of a lactovegetarian? 

A) Plant foods only 
B) Eggs and plant foods only 
C) Meat, eggs, and plant foods only 
D) Milk products and plant foods only 
E) Fish, eggs, and dairy only

Question 75

The educational tool developed by the government to remind consumers to make healthy food choices is known as ____________________.

Question 76

The ____________________ is the seed that grows into a wheat plant,so it is especially rich in vitamins and minerals to support new life.

Question 77

What is typically a characteristic of a vegetarian diet? 

A) Fat intake is higher. 
B) Fiber intake is lower. 
C) Vitamin B12 intake is lower. 
D) Intakes of vitamins A and C are lower. 
E) Iron intake is higher.

Question 78

'Kcalorie-free' is an example of a (an)_________claim.

A) nutrient 
B) health 
C) meaningless 
D) fraudulent 
E) structure-function

Question 79

Which of the following food-label descriptions is this: "less than 2 milligrams of cholesterol per serving and 2 grams or less of saturated fat and trans-fat?" 

A) Extra lean 
B) Cholesterol-free 
C) Less fat 
D) Fat-free 
E) Lean

Question 80

To calculate the nutrient density of a food item,divide the ____________________ by the ____________________.