Deck 5: Understanding Nutrition and Your Diet

Question 1

Protein, fats, and carbohydrates differ from the other basic nutrients in that they alone provide the body with

A) enzymes.
B) calories.
C) amino acids.
D) structural elements.

Answer 1

calories.

Question 2

Lactose and maltose are examples of

A) monosaccharides.
B) simple sugar units.
C) polysaccharides.
D) disaccharides.

Answer 2

disaccharides.

Question 3

Various combinations of saccharides form

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

Answer 3

carbohydrates.

Question 4

The main role of carbohydrates is to

A) provide energy.
B) provide structural elements.
C) facilitate metabolic processes.
D) facilitate the absorption of other nutrients.

Question 5

The body's primary source of energy, glucose, is a

A) complex carbohydrate.
B) polysaccharide.
C) monosaccharide.
D) disaccharide.

Question 6

According to the USDA, how many teaspoons of sugar per day should be consumed for a 2,000 calorie diet? No more than ______ teaspoons.

A) 8
B) 10
C) 12
D) 20

Question 7

What are starches? They are

A) simple carbohydrates whose main contribution to the diet is bulk.
B) complex carbohydrates that represent an important energy source.
C) simple carbohydrates that are commonly added to commercially prepared foods.
D) complex carbohydrates that provide no nutritional value.

Question 8

Which of the following is TRUE regarding starches? They

A) are the sole source of energy for the brain and nervous system.
B) are found in honey, molasses, and syrup.
C) are among the least important sources of dietary carbohydrates.
D) contain significant portions of vitamins and minerals.

Question 9

If sugars and starches are both carbohydrates, why are sugars considered "empty calories" and starches are not?

A) Calories in sugars have no energy value.
B) Starches provide more fiber than calories.
C) Starches are accompanied by other nutrients.
D) The body does not convert starches to glucose.

Question 10

Which of the following is TRUE of fats?

A) They provide more energy than other nutrients.
B) Consumption of fats stimulates the appetite.
C) They interfere with vitamin absorption.
D) They have little nutritional value.

Question 11

The recommended consumption of fats is _________ percent of daily calories.

A) 10 to 14
B) 15 to 19
C) 20 to 35
D) 35 to 39

Question 12

Which of the following is one of the most significant causes of malnutrition among elderly adults?

A) isolation
B) lack of time
C) lack of skill
D) peer pressure

Question 13

Which of the following is FALSE regarding saturated fats? They are

A) solid at room temperature.
B) fats that are difficult for the body to use.
C) found primarily in animal products.
D) manufactured by the body.

Question 14

John enjoys foods that are high in trans-fatty acids. What impact will these fats have on his cholesterol? They

A) will have no effect on his cholesterol.
B) have the tendency to raise the "good cholesterol" in his blood.
C) have the tendency to reduce the total cholesterol in his blood.
D) have the tendency to raise the "bad cholesterol" in his blood.

Question 15

Which fats are suspected of contributing to heart disease?

A) saturated
B) unsaturated
C) polyunsaturated
D) monounsaturated

Question 16

The most serious risk of a diet high in cholesterol is

A) an increased risk of obesity.
B) its link to digestive disorders.
C) an increased risk of cardiovascular disease.
D) its tendency to decrease the appetite for other nutrients.

Question 17

Which of the following oils contains the highest percentage of saturated fats?

A) peanut
B) coconut
C) safflower
D) vegetable

Question 18

Which of the following is TRUE of cholesterol? It

A) is produced by our own bodies.
B) appears in both animal and vegetable fats.
C) is non-essential for body functions.
D) has no impact on heart disease when consumed in high amounts in the diet.

Question 19

Which of the following is a cholesterol-free food?

A) peanut butter
B) skim milk
C) shellfish
D) eggs

Question 20

Nutritionists recommend that people restrict their dietary intake of cholesterol to ________ per day.

A) 350 mg
B) 400 mg
C) 300 mg or less
D) 500 mg or less

Question 21

If you are trying to limit your cholesterol intake, you will need to restrict your intake of

A) peanut oil.
B) shellfish.
C) margarine.
D) olive oil.

Question 22

Olestra (trade name Olean) is a fat substitute that

A) occurs naturally in woody vegetables.
B) can be easily synthesized from dairy products.
C) is very low in both saturated fat and cholesterol.
D) in which fatty acids are bonded to a sugar molecule.

Question 23

The so-called essential amino acids receive their names from the fact that they

A) must be obtained from the diet.
B) supply the body's central functions.
C) are the ones most important to good health.
D) are manufactured by the body without any dietary source.

Question 24

Protein's primary role is to

A) maintain the chemical balance of blood.
B) produce enzymes and hormones.
C) promote tissue growth and maintenance.
D) supply energy.

Question 25

Which of the following is FALSE regarding complete protein foods? They

A) can be found in milk and cheeses.
B) contain all nine essential amino acids.
C) can be found in meats and eggs.
D) contain all 20 essential amino acids.

Question 26

How does your body use the protein you eat?

A) It is stored in body tissues to provide the primary source of glucose for metabolism.
B) It is broken down into its amino acids, which are mainly used in tissue building.
C) It is dispersed to all the cells of the body to regulate energy production.
D) Most of it is absorbed by the bones to provide their structural strength.

Question 27

What is the role of vitamins? They

A) serve as structural elements.
B) facilitate the action of enzymes.
C) provide fuel for energy.
D) store other nutrients.

Question 28

The two basic classes of vitamins are

A) organic and inorganic.
B) enzymes and coenzymes.
C) water-soluble and fat-soluble.
D) A through C, and D through K.

Question 29

Fresh vegetables should not be overcooked because

A) minerals are lost.
B) they lose too much flavor.
C) the fiber they contain breaks down.
D) the water-soluble vitamins leach out.

Question 30

John is taking a megadose of vitamin C from a dietary supplement source. Why might this behavior be harmful to his health? It can

A) increase his risk of heart disease.
B) cause kidney stones.
C) weaken his immune system.
D) increase his risk urinary tract problems.

Question 31

The best way to ensure adequate intake of vitamins is to

A) cut back on fats.
B) use plenty of dairy products.
C) eat a variety of foods.
D) take a multivitamin supplement.

Question 32

Elise is pregnant and wonders about the value of vitamin supplements. Which of the following is her doctor most likely to recommend?

A) Supplements offer no benefit; a normal diet is sufficient.
B) She might benefit from some vitamin supplements and folic acid in particular.
C) She should avoid vitamin supplements because of the risk of vitamin toxicity.
D) She must supplement her dietary intake with fat soluble vitamins.

Question 33

What is the function of the minerals you consume in your diet?

A) They are used entirely to provide structure to such tissues as bones and teeth.
B) They serve both as structural elements and to regulate some body processes.
C) Their main purpose is to assist in the transport of ions.
D) They mainly regulate the consumption of glucose.

Question 34

Trace elements are

A) minerals that appear in relatively small amounts in body tissues.
B) any nutrients that appear in very small amounts in body tissues.
C) any nutrients with a comparatively small molecular structure.
D) vitamins that support the synthesis of minerals.

Question 35

Jenna is concerned about her iron intake. How can she help her body efficiently utilize iron? She should eat foods that are

A) high in iron only.
B) high in protein and iron.
C) rich in vitamin C, along with iron-rich foods.
D) high in complex carbohydrates.

Question 36

The trace minerals, or micronutrients, include

A) iron, zinc, and iodine.
B) folate, niacin, and biotin.
C) thiamin, riboflavin, and calcium.
D) sodium, potassium, and phosphorus.

Question 37

The major minerals, or macronutrients, include

A) zinc, iodine, and fluoride.
B) iron, copper, and manganese.
C) sodium, magnesium, and potassium.
D) molybdenum, chromium, and selenium.

Question 38

We can survive for months without most nutrients, but without water we can live only

A) less than two days.
B) less than one week.
C) less than ten days.
D) less than two weeks.

Question 39

Jorge recently increased the number of miles he jogs by 50 percent. He gets plenty of rest and eats balanced meals, but is now experiencing constipation (difficult bowel movements). He should

A) increase his fluid intake.
B) increase his consumption of all foods.
C) begin taking a multivitamin supplement.
D) increase his consumption of proteins.

Question 40

Which nutrient provides the medium for temperature control and plays a role in all biochemical reactions?

A) fat
B) water
C) protein
D) carbohydrate

Question 41

What are the major benefits of fiber in your diet? It

A) provides important structural material for both red and white blood cells.
B) improves the breakdown of food in the gut by introducing a grinding effect.
C) improves the passage of food through the digestive tract and lowers blood cholesterol.
D) contains tough molecules that increase the strength of cell walls in the digestive tract.

Question 42

Dietary fiber is classified as

A) water-soluble or fat-soluble.
B) soluble or insoluble.
C) animal or vegetable.
D) true fiber or bran.

Question 43

A friend has heard that by adding oat bran to her diet, she can lower her cholesterol level. What can you tell her about this?

A) Early studies yielded positive claims for oat bran, but later studies have shown that it does not lower cholesterol.
B) Oat bran in breads and muffins can lower cholesterol, but it does not have the same effect in hot or cold cereal.
C) Two to three servings per week of oat bran can help lower cholesterol, but larger amounts cause diarrhea.
D) Oat bran can lower cholesterol, but a large daily serving is needed to have much effect.

Question 44

The portion of the digestive tract that absorbs more nutrients than any other is the

A) stomach.
B) last half of the small intestine.
C) first part of the small intestine.
D) first half of the large intestine.

Question 45

A balanced diet is one that

A) includes about equal amounts of each food group.
B) includes foods in proportions recommended by the USDA.
C) takes about an equal number of calories from each food group.
D) limits fats and sugars to no more than two to three servings per day.

Question 46

Of the following, which is the MOST important contribution of fruits and vegetables to our diets? They provide

A) protein.
B) simple sugars.
C) fatty acids.
D) complex carbohydrates.

Question 47

Prevention of certain cancers can be gained by consuming a diet rich in

A) bread, cereal, rice, and pasta.
B) fruits and vegetables.
C) milk and cheese.
D) meats.

Question 48

The recommended number of daily servings from the milk group for adults is _______.

A) one
B) two
C) three
D) four

Question 49

The milk group does NOT provide ________________ as a part of primary nutrition in adults.

A) complex carbohydrates
B) a high-quality protein source
C) a high-quality calcium source
D) protection from osteoporosis

Question 50

The USDA's recommended daily serving of meat is _________ ounces.

A) 5.5
B) 6.5
C) 7.5
D) 8.5

Question 51

Which of the following can be used as a meat substitute?

A) green leafy vegetables
B) yellow vegetables
C) eggs
D) rice

Question 52

Which of the following foods should be served fresh and properly prepared?

A) meats
B) fruits
C) breads
D) vegetables

Question 53

Which of the following is TRUE regarding higher grade cuts of meat? They

A) have been cured with flavor-enhancing substances.
B) generally have a lower fat content than poultry and fish.
C) have more marbling throughout the muscle fiber than lower grade cuts.
D) have been stored properly.

Question 54

Why is whole grain bread considered healthier than white bread?

A) White bread is higher in fat than whole grain bread.
B) The process of enriching white bread introduces harmful chemicals.
C) There is little nutritional difference between the two.
D) Nutrients that are lost during the preparation of white bread remain in whole grain bread.

Question 55

How many ounces of grains should adults eat daily?

A) three
B) four
C) five
D) six

Question 56

The most effective source of dietary iron is

A) red meat.
B) dairy products.
C) iron supplements.
D) yellow vegetables.

Question 57

According to the USDA guidelines, Americans should consume how much sodium per day?

A) less than 2,300 mg
B) 2,400 mg-2,500 mg
C) 2,600 mg-2,800 mg
D) 2,900 mg-3,000 mg

Question 58

Which of the following is TRUE regarding fast food restaurants?

A) Their foods have a high fat density.
B) They have ignored customer requests to offer low fat products.
C) Their foods have no nutritional value.
D) They are not concerned with providing healthy food options for children.

Question 59

Probiotics are

A) living bacteria that are thought to help prevent disease and boost the immune system.
B) food additives that may increase the risk of certain cancers when consumed in large amounts.
C) additives found in most fast foods that inhibit the absorption of vitamins A and C.
D) substances in fatty acids that are suspected of causing arterial wall damage.

Question 60

Which of the following is the clearest example of a functional food?

A) Egg Beaters (an egg-white-based, no-cholesterol product)
B) skim milk
C) garlic
D) genetically engineered vegetables

Question 61

Having met specific criteria, statements authorized by the FDA that a food has an effect on a health related condition are known as health

A) proxies.
B) claims.
C) warranties.
D) guarantees.

Question 62

Which of the following is TRUE of dietary supplements? They

A) are free from requirements to substantiate their effectiveness.
B) can make direct claims about their effectiveness.
C) can be inhaled as well as taken orally.
D) are harmless substances.

Question 63

Lactose intolerance is an example of a(n)

A) immune response to milk products.
B) adverse reaction to milk products that does not involve the immune system.
C) food allergy.
D) deficiency in the immune system's tolerance to milk products.

Question 64

In the United States, nutritional information labels are required on all

A) food products.
B) food products that contain additives.
C) food products for which nutritional claims are made or to which nutrients are added.
D) food products that contain fat, sodium, or carbohydrates.

Question 65

You want to sell products from your farm with the USDA Certified Organic seal. What techniques are you allowed to use on your farm?

A) sewage sludge fertilizer
B) vitamin supplementation
C) genetic engineering
D) irradiation

Question 66

The standard nutrition label on a processed food product will always contain the following EXCEPT

A) calories from fat.
B) calories per serving.
C) total fat per serving.
D) percentage daily value of protein per serving.

Question 67

When a product claims to have "no trans fat" it means that it contains

A) no more than 0.5 percent trans fat per serving.
B) fats that can be detected by any measure.
C) fats that are of nutritional significance.
D) more than 5 percent of the fat of the non-fat-free version.

Question 68

Which of the following should NOT be done if you suspect food poisoning?

A) Report the incident to your local health department.
B) Preserve the suspected food to give to the health department for investigation.
C) Wait a few hours to see if you feel better.
D) Contact a medical professional immediately.

Question 69

Most Americans should increase their consumption of which of the following?

A) sodium
B) cholesterol
C) simple carbohydrates
D) complex carbohydrates

Question 70

The Dietary Guidelines for Americans include all of the following recommendations EXCEPT

A) we should exercise at least thirty minutes a day.
B) we should choose and prepare food with less salt.
C) nondrinkers should drink moderately.
D) we should eat a variety of grains daily.

Question 71

Vitamins are inorganic compounds that are required in small amounts for normal growth.

Question 72

Water-soluble vitamins include the B-complex vitamins and vitamin C.

Question 73

Hypervitaminosis occurs when the body is unable to process vitamins.

Question 74

Some vitamins can be lost from food if the food is overcooked.

Question 75

Minerals are not considered true nutrients.

Question 76

You are drinking enough fluid if your urine is pale and almost colorless.

Question 77

Insoluble fiber absorbs water from the intestinal tract.

Question 78

Fruits and vegetables are excellent sources of both complex carbohydrates and fiber.

Question 79

Cruciferous vegetables may be helpful in the prevention of certain cancers.

Question 80

Fast foods are relatively low in fat density.