Question 1

Even one fish meal a week offers protection against cardiovascular disease.

Accepted Answer

Studies have shown that eating fish at least once a week can decrease the risk of heart disease, making this statement true.

Question 2

Vitamin E is able to help stabilize free radicals.

Accepted Answer

Vitamin E is an antioxidant and is able to neutralize free radicals by donating an electron, which stabilizes them and prevents them from causing cellular damage.

Question 3

The DASH diet is considered appropriate for children, as long as adequate protein and calorie intake are assured.

Accepted Answer

The DASH diet emphasizes on fruits, vegetables, whole grains, lean protein, and low-fat dairy, making it suitable for children as long as they receive enough protein and calories to meet their nutrient needs for growth and development. However, it is recommended to consult a pediatrician or a registered dietitian before making any significant changes to a child's diet.

Question 4

The Dietary Guidelines for Americans has yet to recognize vegetarian diets as meeting nutritional recommendations.

Accepted Answer

The Dietary Guidelines for Americans does recognize vegetarian diets as meeting nutritional recommendations, stating that "vegetarian-style eating patterns can be a healthy option for all individuals, regardless of age or gender."

Question 5

After determining an estimated number of calories to consume each day, an individual trying to lose weight should decrease that by about ______ kcal per day.

Accepted Answer

A safe and effective rate of weight loss is 1-2 pounds per week, which equates to a calorie deficit of 500-1000 kcal per day. Therefore, decreasing daily calorie intake by about 500 kcal per day is the best choice for an individual trying to lose weight.

Question 6

Scientists have found that all fish have the same health effects.

Accepted Answer

Different fish species can have different levels of vitamins, minerals, omega-3 fatty acids, and contaminants such as mercury. Therefore, the health effects of consuming fish can vary depending on the species.

Question 7

It is far better to encourage activity than to restrict calories for children, even among children who are overweight.

Accepted Answer

Encouraging physical activity helps children build a healthy lifestyle and has numerous benefits beyond weight management. Restricting calories can lead to negative associations with food and potentially harmful behaviors.

Question 8

When evaluating the impact of fat on health, the type of fat consumed may be more important than the amount of fat consumed.

Accepted Answer

Research suggests that while excess consumption of any type of fat can increase the risk of certain health problems, different types of fats have varying effects on the body. For example, saturated and trans fats are associated with an increased risk of heart disease, while unsaturated fats, particularly omega-3 fatty acids, have been shown to have health benefits. Therefore, it is important to pay attention to the type of fat consumed rather than just the amount.

Question 9

The research on the Mediterranean Diet shows that adherence rates to this type of diet are better than for other traditional low-fat diets.

Accepted Answer

Multiple studies have shown higher adherence rates to the Mediterranean Diet compared to other low-fat diets. This may be due to the focus on flavorful and satisfying foods, rather than strict calorie counting and restriction.

Question 10

The glycemic effect of a food can depend upon how it is cooked.

Accepted Answer

The glycemic effect of a food can be affected by how it is cooked. For example, cooking pasta al dente can result in a lower glycemic response compared to overcooked pasta, which can result in a higher glycemic response. Similarly, roasting potatoes can result in a higher glycemic response compared to boiled potatoes.

Question 11

A lack of calcium in the diet may stimulate appetite for calcium-containing foods and drive people to eat more.

Accepted Answer

When the body is deficient in calcium, it may increase the production of a hormone called calcitriol which stimulates the appetite for calcium-rich foods. This can cause a person to eat more in an effort to obtain the necessary calcium their body needs.

Question 12

The human hand can be used as a guide to portion control.

Accepted Answer

Yes, the human hand can be a useful tool for portion control as each part of the hand (fingers, palm, etc.) corresponds to a different serving size of food. For example, one serving of protein is roughly the size of the palm of your hand, one serving of vegetables is roughly the size of your fist, and one serving of carbohydrates is roughly the size of your cupped hand.

Question 13

There is evidence that the color of the table cloth and dinnerware can influence portion sizes.

Accepted Answer

Studies have shown that using plates or table cloths that contrast in color with the food being served can help people be more mindful of their portion sizes and eat less. For example, using a red or blue plate with white rice can make the portion size appear larger and lead to overeating, whereas using a white plate with colorful vegetables can make the portion size appear smaller and lead to more conscious eating.

Question 14

____________________________ are compounds produced by plants that have antioxidant or hormone like molecules; they include isoflavones, phytoestrogens, carotenoids, flavonoids, terpenes, sterols, indoles, and phenols.

Accepted Answer

Phytochemicals are compounds produced by plants that possess antioxidant or hormone-like properties. This category includes various subtypes of compounds such as isoflavones, phytoestrogens, carotenoids, flavonoids, terpenes, sterols, indoles, and phenols. Free radicals, on the other hand, are highly reactive molecules that can cause damage to cells and tissues, and carotenoids are a specific type of phytochemical that act as antioxidants. However, neither of these terms encompasses the full range of phytochemicals produced by plants. Therefore, option C, "phytochemicals", is the best choice.

Question 15

Carbohydrates are blameless in weight gain; high carbohydrates are often recommended for weight loss.

Accepted Answer

While carbohydrates are an important source of energy, consuming too many high-carbohydrate foods can cause weight gain if calorie intake exceeds expenditure. However, not all carbohydrates are created equal, and focusing on complex carbohydrates like fruits, vegetables, and whole grains can still be a healthy part of a weight loss plan when consumed in moderation.

Question 16

After determining an estimated number of calories to consume each day, an individual trying to gain weight should increase that by about ______ kcal.

Accepted Answer

The recommended increase for someone trying to gain weight is about 500 kcal per day. This will provide a surplus of calories to support weight gain, without leading to excessive fat gain.

Question 17

Research suggests that all fats similarly impact obesity.

Accepted Answer

Research has shown that not all fats impact obesity similarly. Trans fats and saturated fats have been shown to have a stronger association with obesity and negative health outcomes compared to unsaturated fats.

Question 18

Other than infants and young children, no one should consume fewer than ______ kcal without medical supervision.

Accepted Answer

Consuming fewer than 1,200 kcal per day without medical supervision can be unsafe for adults, as it may not provide sufficient energy and nutrients needed for optimal health.

Question 19

High carbohydrate diets (> than 55% of calories)will raise plasma triglyceride levels in some people, increasing the risk of cardiovascular disease.

Accepted Answer

High carbohydrate diets can lead to an increase in plasma triglyceride levels in some individuals, which is a risk factor for cardiovascular disease.

Question 20

The composition of calories is as important as the number of calories in maintaining good health.

Accepted Answer

The content of calories is important as it determines the nutrients we consume. A balanced diet must consist of the right proportion of carbohydrates, fats and protein. Consuming excess calories from sugary or fatty foods can lead to obesity and other health problems. Hence, the composition of calories is important for maintaining good health.

Quiz 9: Dietary Approaches to Weight Management