Deck 6: Eating for Optimal Health and Performance

Question 1

Juan gets 10% of his calories from protein,40% from carbohydrates,and 50% from fat.Which of the following options is the best way to adjust his diet in order to meet nutritionist recommendations?

A)decrease protein by 5%, increase carbohydrates by 20%, decrease fat by 15%
B)increase protein by 15%, increase carbohydrates by 5%, decrease fat by 20%
C)increase protein by 10%, increase carbohydrates by 10%, decrease fat by 20%
D)increase protein by 25%, decrease carbohydrates by 10%, decrease fat by 30%

Answer 1

C

Question 2

The entire digestive process takes approximately ________ hours.

A)12
B)24
C)30
D)36

Answer 2

B

Question 3

John ate a whole bagel with 50 grams of cheddar cheese.According to Eating Well with Canada's Food Guide,he ate ________ serving(s)from the grain products group and ________ serving(s)from the milk and alternatives group.

A)1, 1
B)2, 1
C)1, 2
D)1, 1/2

Answer 3

B

Question 4

Carol eats an apple topped with 2 tablespoons of peanut butter.According to Eating Well with Canada's Food Guide,she ate ________ serving(s)from the vegetable and fruit group and ________ serving(s)from the meat and alternatives group.

A)2, 1
B)1, 2
C)1, 1
D)1, 1/2

Question 5

How many servings of vegetables and fruit are recommended for a female of 25 years old by Eating Well with Canada's Food Guide?

A)6 - 7
B)7 - 8
C)8 - 9
D)9 - 10

Question 6

The most common form of simple sugar is ________________.

A)maltose
B)fructose
C)glucose
D)sucrose

Question 7

Even before you take your first bite of pizza,what digestive response is already taking place?

A)contractions of the esophagus
B)increase in saliva
C)increase in stomach acid
D)decrease in mucous lining of the stomach

Question 8

Which of the following statements about calories is true?

A)Calories are one of the three basic nutrient groups.
B)Calories are essential elements and minerals.
C)Calories are a group of nutrients in food sources.
D)Calories are units of measure of energy from food.

Question 9

Which of the following is an example of the best source of energy for endurance athletes?

A)pasta
B)steak
C)cheese
D)broccoli

Question 10

Eating Well with Canada's Food Guide suggests that ________ constitutes one serving from the vegetables and fruit group.

A)1/2 banana
B)1 cup (250 mL) orange juice
C)1 apple
D)2 pieces of dried fruit

Question 11

What is the best suggestion to someone who loves red meat,needs protein,but needs to decrease his/her daily fat intake?

A)Choose leaner cuts of meat.
B)Convert to vegetarianism.
C)Eat more protein from vegetables.
D)Increase dairy products like whole milk.

Question 12

Rusty smells the chocolate cake baking in his oven,and his stomach growls.The desire to eat triggers Rusty's _______________________________.

A)senses
B)appetite
C)mind
D)salivary glands

Question 13

Miko eats a chicken breast for lunch.Where does the first major breakdown of this food take place?

A)jejunum
B)duodenum
C)ileum
D)stomach

Question 14

Which of the following is an example of a high-quality,meatless protein?

A)sesame seeds with sunflower seeds
B)broccoli with pasta
C)beans with peas
D)pasta and rice

Question 15

According to Eating Well with Canada's Food Guide,which of the following constitutes one serving from the grain products group?

A)1/2 bagel
B)6 cups (1500 mL) popcorn
C)2 pancakes
D)12 pretzels

Question 16

Canadians need more cruciferous vegetables in their diets,because they are a form of ___________,which is high in fibre.

A)simple carbohydrates
B)complex carbohydrates
C)protein
D)mineral

Question 17

Mitch is a 19 year old male.How many servings of grain products are recommended for a male of his age each day according to Eating Well with Canada's Food Guide?

A)6
B)7
C)8
D)9

Question 18

After Paul drinks milk,the disaccharide contained in the milk that must be broken down before being used by his body is called ________________________.

A)lactose
B)glucose
C)sucrose
D)fructose

Question 19

Which of the following statements about water is true?

A)Water makes up 30-40% of our total body weight.
B)Diabetes can slow the rate of fluid loss, especially water.
C)The body is equipped to go without water for up to 4 days.
D)Individual water requirements vary from person to person.

Question 20

If a woman weighs 75 kg and she requires 0.8 grams of protein for every kg of body weight,how many grams of protein does she require in a day?

A)55
B)60
C)65
D)70

Question 21

The "oat bran" craze took place because ________ fibre appeared to be a factor in lowering heart disease risk.

A)soluble
B)complex
C)insoluble
D)composite

Question 22

Colleen is warned by her nutritionist that taking large amounts of this vitamin can be toxic because it accumulates in the body.

A)A
B)B₆
C)C
D)B₁₂

Question 23

Lola's physician has told her to increase her intake of such foods as potatoes,whole grain pastas and apples.These foods are recommended because they are high in ____________________.

A)protein
B)disaccharides
C)fibre
D)monosaccharides

Question 24

The purpose of hydrogenating unsaturated fats is to _____________________.

A)make them more liquid
B)reduce the amount of cholesterol
C)make them more solid
D)increase the levels of protein

Question 25

Andrea would like to switch from the palm kernel oil she uses for cooking to the oil containing the most polyunsaturated fat.Which of the oils below fits this description?

A)coconut oil
B)canola oil
C)olive oil
D)safflower oil

Question 26

Insoluble fibre has been found to reduce the risk of ________________.

A)metabolic disorders
B)several types of cancer
C)heart disease
D)anemia

Question 27

Gil puts the most common disaccharide on his breakfast cereal.What is it?

A)fructose
B)sucrose
C)galactose
D)maltose

Question 28

Sammy is an endurance athlete who tries to increase the stores of glycogen in his body.He uses a training process called ______________________________.

A)glyco-enhancing
B)carbohydrate saving
C)carbohydrate loading
D)learned carbohydrate recall

Question 29

Carlita read an article about the disadvantages of hydrogenated oils.What health problem has been associated with the use of hydrogenated oils?

A)They increase blood pressure.
B)They increase trans fat levels.
C)They increase water retention.
D)They cause gastro-intestinal problems.

Question 30

Which of the following is true about vitamins?

A)Vitamin E is water soluble.
B)Vitamin C and the B vitamins are easily dissolved in water.
C)Many Canadians suffer from vitamin deficiencies.
D)The two types of vitamins are nutrient and non-nutrient.

Question 31

High levels of this type of cholesterol appear to reduce the risk of atherosclerosis.

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

Question 32

When Harry eats a meal that is high in complex carbohydrates,the starches that he eats are stored in his muscles and liver in the form of _________________________________.

A)glucagon
B)galactose
C)glucose
D)glycogen

Question 33

Calcium is an example of what type of mineral?

A)main mineral
B)micromineral
C)trace mineral
D)macromineral

Question 34

George eats a lot of sugary candy before an endurance run and unfortunately gets diarrhea during the run.What is the physiological reason for his illness?

A)Sugar remains in the small intestine if intake is greater than digestion.
B)Undigested sugars reach the colon.
C)Too much sugar slows the digestive process.
D)Undigested sugars remain in the stomach and irritate the mucous lining.

Question 35

Kim enjoys dairy products and needs calcium and protein.If he is trying to lower his fat intake,which of the following suggestions is most appropriate for him?

A)omit all dairy products from his diet
B)choose low-fat/non-fat versions
C)eat more meat products
D)drink fruit juices instead of milk

Question 36

How does a high-fibre diet protect against diabetes?

A)It increases absorption of glucose by the intestines.
B)It improves the control of blood sugar levels.
C)It increases the need for insulin.
D)It increases the time for digestion allowing slow sugar release.

Question 37

Arthur is diagnosed with atherosclerosis.What substance makes up the plaque which causes this build-up?

A)diglycerides
B)basic lipids
C)cholesterol
D)monounsaturated fats

Question 38

Pam's doctor has told her that she suffers from a condition of tiny bulges in the intestinal wall that may be prevented by a high-fibre diet.This condition is called ____________________.

A)ulcerative colitis
B)intestinal cancer
C)ileitis
D)diverticulosis

Question 39

Along with a low-fat diet and regular exercise,Jahmal's doctor recommends a daily serving of legumes.His doctor recommends beans,peas or lentils because they appear to ____________.

A)reduce cholesterol levels, and thus protect against heart disease
B)reduce colon activity
C)enhance respiratory function
D)boost the immune system

Question 40

Which of the following statements regarding trans fats is true?

A)They are more harmful than saturated fats.
B)They increase our "good" cholesterol.
C)They taste better than polyunsaturated fats.
D)They have lower calorie content than saturated fats.

Question 41

Which of the following is true regarding the nutrient content claim,"light"?

A)"Light" is allowed on foods that are reduced in fat or reduced in calories.
B)"Light" refers to cooking time.
C)"Light" refers only to weight.
D)"Light" refers only to colour.

Question 42

Calvin has anemia.What types of foods should Calvin eat,in order to increase his iron?

A)beef and legumes
B)white breads and pastas
C)milk and yogurt
D)orange vegetables

Question 43

What is the safest way to thaw frozen foods?

A)thaw in warm water
B)put in refrigerator to thaw
C)thaw in oven at low heat
D)leave on counter at room temperature

Question 44

Fred has an adverse gastrointestinal reaction when he consumes tyramine found in cheese.This problem is known as a _____________________.

A)food allergy
B)food sensitivity
C)food reaction
D)food intolerance

Question 45

Chantalle is just beginning menopause.Which mineral should she increase in her diet to ward off bone deterioration?

A)zinc
B)iron
C)magnesium
D)calcium

Question 46

Jolene drinks many soft drinks throughout the day.Her doctor warned her that ________ in soft drinks can cause weakened bones.

A)sodium
B)phosphoric acid
C)calcium carbonate
D)nitrites

Question 47

This mineral is necessary for the formation of hemoglobin,and is found in red meats.

A)zinc
B)iron
C)iodine
D)calcium

Question 48

Organically grown means the food is ____________________.

A)grown with only small amounts of pesticides
B)grown without the use of carbon
C)hydroponically grown
D)pesticide and chemical free

Question 49

Suzanne's dentist told her that she needs to consume more of this mineral because it helps to make her teeth more resistant to decay.To which mineral is her dentist referring?

A)selenium
B)calcium
C)fluoride
D)zinc

Question 50

A person who avoids eating "red meat" but enjoys chicken,fish,dairy products,and eggs is called a

A)lacto-ovo vegetarian
B)pesco-vegetarian
C)semi-vegetarian
D)lacto-vegetarian

Question 51

Jacqui is a vegetarian who consumes dairy products,but no flesh foods.What term describes her diet?

A)vegan
B)pesco-vegetarian
C)semi-vegetarian
D)lacto-vegetarian

Question 52

Nadia suffers adverse effects when she eats dairy products.This problem is called __________.

A)lactose resistance
B)lactose poisoning
C)lactose deficiency
D)lactose intolerance

Question 53

Many green,leafy vegetables are good sources of calcium,but some also contains oxalic acid which __________________________.

A)improves bone structure
B)is another form of calcium
C)makes absorption of calcium more difficult
D)enhances calcium absorption

Question 54

Bud is allergic to all types of nuts.This allergy to a whole family of foods is called ___________.

A)food immune reaction
B)allergen generalization
C)cross-reactivity
D)synergism

Question 55

Jordy found himself in the hospital after suffering from nausea,cramps and severe diarrhea.Jordy had eaten at a fast food restaurant,and his hamburger was not fully cooked.From which of the following conditions did Jordy suffer?

A)the flu
B)food-borne illness
C)food sickness
D)colitis

Question 56

Why do people believe that sports drinks are important?

A)They replenish fluids lost through perspiration.
B)They are trendy.
C)They provide more protein than meats.
D)People require more electrolytes.

Question 57

How long can Maria leave leftovers on the table after dinner and still avoid contamination?

A)no more than 2 hours
B)no more than 1 hour
C)up to 3 hours
D)no more than 30 minutes

Question 58

Which of the following best summarizes nutritional differences in men and women?

A)Men are usually more active than women and require more nutrients.
B)Men have higher metabolic rates which results in need for more nutrients.
C)Women have higher body fat and require more nutrients than men.
D)Men have less hormonal fluctuations resulting in less need for nutritional change throughout life.

Question 59

Ida is a vegetarian who eats dairy products and eggs.What is this type of diet called?

A)pesco-vegetarian
B)lacto-vegetarian
C)lacto-ovo vegetarian
D)semi-vegetarian

Question 60

Which of the following statements is true regarding allergic reactions to food?

A)They are caused by normally harmless complex carbohydrates.
B)They vary among individuals.
C)They always involve breathing irregularities.
D)They are always inherited.

Question 61

Trans-fatty acids are produced when saturated fats are hydrogenated.

Question 62

Two slices of bread in a sandwich constitute one serving of the grain products group according to Eating Well with Canada's Food Guide.

Question 63

Proteins are made up of smaller molecules known as enzymes.

Question 64

Kent eats red,green,orange and yellow vegetables in his salad.This focus on lots of colour in his diet is known as the concept of ______________________.

A)balance
B)variety
C)moderation
D)colour coordination

Question 65

Women are more likely than men to suffer from iron deficiencies.

Question 66

The greatest single predictor of obesity is __________________________.

A)low socioeconomic status
B)poor knowledge of nutrition
C)the inability to prepare food
D)inactivity

Question 67

Vegetarians usually are deficient in protein.

Question 68

The most common genetically modified food crop is __________________.

A)cotton
B)soybeans
C)corn
D)tomatoes

Question 69

BHA and HHT are often added to food to preserve colour and flavour because they are ________________________.

A)flavour enhancers
B)antioxidants
C)colourings
D)emulsifiers

Question 70

Food allergies occur when the body overreacts to normally harmless proteins,perceiving them as allergens.

Question 71

People with a high percentage of HDL cholesterol appear to be at a higher risk for clogged arteries.

Question 72

The most common disaccharide is table sugar,or sucrose.

Question 73

The small intestine is the major organ that determines the fate of nutrients.

Question 74

Health Canada does not regulate additives in the food supply.

Question 75

After sexual maturation,metabolism in men is higher than in women.

Question 76

Moderate consumption of fats is essential to health.

Question 77

One of the concerns regarding genetically modified foods is the potential for them to _________.

A)increase incidence of cardiovascular disease
B)increase risk of antiobiotic resistance
C)improve the availability of food
D)diminish the flavour of food

Question 78

Over 30% of all food-borne illnesses are from unsafe handling of food at home.

Question 79

"Source of fibre" means the food must contain at least 5 grams of fibre per serving.

Question 80

Foods with "organically grown" labels are guaranteed to be chemical and pesticide free.