Deck 3: Nutrition for Wellness

Question 1

Essential amino acids are manufactured in the body.

Answer 1

False

Question 2

When increasing the intake of whole grains, vegetables, fruits, and milk, it is important to decrease the intake of _____ foods to balance caloric intake with energy needs effectively.

A) low-calorie
B) high-calorie
C) low-nutrient
D) high-nutrient

Answer 2

C

Question 3

The RDA is the daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people in the U.S.

Answer 3

True

Question 4

Excessive intake of vitamin A and beta-carotene can be detrimental to health.

Question 5

Vitamins and minerals are used by the body to supply energy.

Question 6

MyPlate nutrition guidelines recommend that you should consume _____ sparsely.

A) fruits and vegetables
B) meat and beans
C) whole grains
D) whole milk

Question 7

Insoluble fiber:

A) lowers the risk for colon cancer.
B) lowers blood sugar level.
C) lowers blood cholesterol level.
D) binds and excretes fat from the body.

Question 8

Which of the following is a good example of whole-grain food?

A) bleached flour
B) degermed cornmeal
C) white rice
D) brown rice

Question 9

The primary function of carbohydrates is to:

A) serve as an important component of muscle.
B) provide texture and flavor to foods.
C) supply energy to body cells.
D) promote chemical reactions within cells.

Question 10

Excess glucose in the blood is converted to fat and stored in adipose tissue.

Question 11

Fat is a primary fuel for the ATP-CP system.

Question 12

Essential nutrients include:

A) meat and dairy products, grains, fruits, and vegetables.
B) substrates, protein, calcium, iron, and multiple vitamins.
C) water, whole grains, white meat, fruits, and vegetables.
D) carbohydrates, fat, protein, vitamins, minerals, and water.

Question 13

The more the nutrients a person has, the healthier he or she is.

Question 14

Protein (amino acid) supplements will not increase muscle mass.

Question 15

Other than supplying energy, fat has no functional value in our bodies.

Question 16

Increased fiber intake decreases the risk for cardiovascular disease.

Question 17

Glycogen is:

A) made from amino acids and vitamins.
B) stored in the liver and skeletal muscles.
C) supplied from adipose tissue breakdown.
D) mainly obtained through food consumed.

Question 18

Soluble fiber:

A) binds water in the digestive tract.
B) creates a bulkier stool.
C) lowers blood cholesterol.
D) improves the texture of food.

Question 19

Proper nutrition means that a person's diet:

A) supplies all the essential nutrients.
B) has enough fruits and vegetables.
C) has enough vitamins and protein.
D) supplies a sufficient amount of energy.

Question 20

MyPlate nutrition guidelines recommend that you should:

A) consume your grains sparsely.
B) make half of your grains whole.
C) not worry about the types of grains.
D) limit your grains to whole grains.

Question 21

The amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups is known specifically as the:

A) Estimated Average Requirement.
B) Recommended Dietary Allowance.
C) Adequate Intake.
D) Dietary Reference Intake.

Question 22

Fat intake provides _____ percent of total calories for an individual who on a given day consumes 2,385 calories with 106 grams of fat.

A) 18
B) 31
C) 40
D) 44

Question 23

Minerals:

A) help regulate body functions.
B) are found only in animal products.
C) are a good source of energy for the body.
D) make up about 70 percent of total body weight.

Question 24

Which of the following is associated with lower risk for coronary heart disease?

A) HDL
B) LDL
C) VLDL
D) cholesterol

Question 25

Consuming _____ reduces abnormal heart rhythms and blood clotting.

A) omega-3 fatty acids
B) omega-6 fatty acids
C) polyunsaturated fat
D) trans fatty acids

Question 26

The most concentrated energy source in the body is:

A) fat.
B) protein.
C) vitamins.
D) carbohydrates.

Question 27

Which of the following statements is TRUE?

A) Daily intake of fat-soluble vitamins is crucial.
B) Antioxidant supplements prevent free radical damage.
C) Amino acid supplements will increase muscle mass.
D) Antioxidant supplements increase the risk of death.

Question 28

Trans fatty acids:

A) are essential to human health.
B) have no known health benefit.
C) are as good as omega-3 fatty acids.
D) are better than saturated fat.

Question 29

The National Academy of Sciences recommends that daily fat intake _____ percent of total caloric intake for individuals with normal insulin response to carbohydrates.

A) can be up to 35
B) should not exceed 30
C) should be between 50 and 60
D) should not exceed 20

Question 30

Hydrogenation of fats:

A) causes fats to be burned as energy faster.
B) makes fats a healthier source of nutrients.
C) transforms fats into trans fatty acids.
D) causes fats to be excreted from the body faster.

Question 31

More than 90 percent of the weight of fat in foods and more than 95 percent of the stored fat in the human body are in the form of:

A) compound fats.
B) triglycerides.
C) hydrogenated fats.
D) unsaturated fats.

Question 32

The primary function of proteins is to:

A) serve as an important component of muscle.
B) provide favorable texture and flavor to foods.
C) supply a high level of energy to body cells.
D) promote chemical reactions within cells.

Question 33

Vegetarian diets:

A) are the key measure one should use to manage weight.
B) can be consistent with the Dietary Guidelines for Americans.
C) cannot meet the DRIs for nutrients even with proper planning.
D) can avoid nutritional deficiencies without proper planning.

Question 34

If a diet has enough of protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C, the foods consumed in natural form to provide these nutrients typically _____ the human body needs.

A) contain all the other nutrients
B) lack many essential nutrients
C) contain more calories than
D) contain fewer calories than

Question 35

The current average daily fat consumption in the U.S. diet is about _____ percent of the total caloric intake.

A) 37
B) 34
C) 25
D) 20

Question 36

Multivitamins provide:

A) antioxidants.
B) phytonutrients.
C) real energy.
D) soluble fiber.

Question 37

In humans, phytonutrients seem to have a powerful ability to:

A) protect the skin from the powerful sunlight.
B) block the formation of cancerous tumors.
C) supply sufficient amount of vitamins.
D) provide energy for normal body function.

Question 38

Lipoproteins are a:

A) combination of lipids and proteins.
B) good source of complete proteins.
C) combination of fatty acids and nitrogen.
D) healthier liquid form of proteins.

Question 39

The daily amount of a nutrient that is considered adequate to meet the known nutrient needs of nearly all healthy people in the United States is known specifically as the:

A) Estimated Average Requirement.
B) Recommended Dietary Allowance.
C) Adequate Intake.
D) Dietary Reference Intake.

Question 40

The MyPlate healthy food plan contains the following five major food groups:

A) protein, carbohydrate, water, vitamins, and minerals.
B) grains, vegetables, fruits, dairy, and meats and beans.
C) pasta/rice, cheese, poultry, eggs, and green veggies.
D) veggies, fruits, grains, protein, and dairy.

Question 41

_____ do not eat red meat but do eat fish, poultry, milk products, and eggs.

A) Ovolactovegetarians
B) Semivegetarians
C) Lactovegetarians
D) Ovovegetarians

Question 42

Eating nuts several times a week may lead to the:

A) reduced incidence of heart disease.
B) reduced level of blood antioxidants.
C) increased level of homocysteine.
D) increased risk for many cancers.

Question 43

Osteoporosis can be caused by:

A) adequate calcium intake.
B) drinking alcohol moderately.
C) excessive protein intake.
D) regular physical activity.

Question 44

Probiotics have been found to:

A) cause gastrointestinal infections and disorders.
B) decrease the immune activity of their host.
C) increase the risks for certain types of cancers.
D) prevent disease-causing organisms from settling in.

Question 45

It is recommended that we obtain 1,000 to 2,000 IU vitamin D per day. The best source of vitamin D is:

A) from a variety of food sources alone.
B) sun exposure of the face, arms, and hands.
C) the combination of salmon, mackerel, tuna, and sardines.
D) the combination of fortified milk, yogurt, and orange juice.

Question 46

Marathon runners primarily utilize which of the following systems to provide energy?

A) aerobic
B) ATP-CP
C) lactic acid
D) anaerobic

Question 47

Most of the ATP supplied for a 200-meter run by a trained runner comes from the _____ system.

A) aerobic
B) ATP-CP
C) lactic acid
D) ATP

Question 48

If your supplement contains calcium carbonate, take:

A) the supplement with an iron-rich meal.
B) no less than 500 mg at a time.
C) the supplement with meals all the time.
D) the supplement without food.

Question 49

A food that offers specific health benefits beyond those supplied by the traditional nutrients it contains is called a _____ food.

A) functional
B) fortified
C) high-octane
D) transgenic

Question 50

The two main fuels that supply energy for physical activity are:

A) sugar and fatty acids.
B) vitamins and caffeine.
C) amino acids and water.
D) protein and vitamin B.

Question 51

Nutrition supplements:

A) balance the diet of people who are too busy to eat unhealthily.
B) do not supply all the nutrients and other beneficial substances present in food.
C) are the richest sources of antioxidants and phytonutrients.
D) supply all the nutrients and other beneficial substances found in food.

Question 52

To stem the obesity epidemic, most Americans need to:

A) switch to vegetarian diets.
B) have an Okinawan diet.
C) consume fewer calories.
D) watch what they eat.

Question 53

Organic foods are:

A) found to be more nutritious than conventional food.
B) necessary to eat because pesticide exposure from conventional food is great.
C) not regulated by the government.
D) susceptible to contamination with bacteria and heavy metals.

Question 54

Because most plant-based products lack one or more essential amino acids, the key to a healthful vegan diet is to:

A) eat foods that possess complementary proteins.
B) eat animal-based products at least once a week.
C) take daily multiple vitamins and minerals.
D) avoid eating too many plant-based products.

Question 55

Soy products are linked to lower risk for:

A) breast cancer.
B) colon cancer.
C) lung cancer.
D) stomach cancer.

Question 56

The 2010 Dietary Guidelines for Americans describe a healthy diet as one that:

A) emphasizes organically produced fruits and vegetables.
B) includes fruits, vegetables, whole grains, low-fat dairy, and seafood.
C) is low in complex carbohydrates and high in good protein.
D) provides complete protein, vitamins, and minerals.

Question 57

Athletes in strength training and body building need to:

A) obtain at least 30 percent of total daily caloric intake from protein.
B) take at least 10 capsules of amino acids four times per day for a month.
C) have a prolonged loading phase of creatine supplementation.
D) have a balanced diet with a large variety of nutrients from all food groups.

Question 58

Which of the following is NOT recommended in the 2010 Dietary Guidelines for Americans?

A) Drink alcohol in moderation if you are a young adult.
B) Choose fats wisely for good health.
C) Choose and prepare foods with little salt.
D) Choose carbohydrates wisely for good health.

Question 59

Nutritional supplementation:

A) may benefit individuals who are strict vegetarians.
B) provides benefits to healthy people who eat a balanced diet.
C) helps prevent chronic diseases and cure a common cold.
D) helps people run faster, jump higher, or boost energy levels.

Question 60

During weight lifting, which of the following systems provides energy?

A) aerobic
B) ATP-CP
C) lactic acid
D) anaerobic

Question 61

Describe some of the disease states resulting from dietary mineral excess and deficiency.

Question 62

Use MyPlate to develop a healthy weight management plan for yourself.

Question 63

Compare/contrast the characteristics of the predominant ethnic diets as they are prepared and eaten in their home countries and in the United States.

Question 64

Use weight lifting, a 200-meter run by a trained runner, and a marathon as examples to discuss the three energy production mechanisms of the human body.

Question 65

Data from 2011 showed that individuals who eat the most dietary fiber have a 22 percent lower _____ than those who eat the least amount of fiber.

A) all-cause mortality
B) incidence of skin rashes
C) resistance to infection
D) vitamin D level
Critical Thinking/Short

Question 66

Describe the composition of the diet recommended by MyPlate, including specific food examples.

Question 67

List and discuss four of the eleven key messages to manage weight provided by the 20105 Dietary Guidelines for Americans.

Question 68

Define nutrition and describe its relationship to health and well-being.

Question 69

What does the body need from the diet? In general, what does the body do with these materials?

Question 70

Why is variety recommended to supply nutrients in the diet?