Deck 3: Basis of a Healthy Diet

Question 1

According to the 2015-2020 Dietary Guidelines for Americans,most healthy people should limit their daily sodium intake to less than ______ mg/day.

A)4300
B)2300
C)1000
D)300

Answer 1

B

Question 2

An Estimated Average Requirement (EAR)is the ______.

A)percentage of a nutrient standard that is used for food labeling purposes
B)minimum amount of a nutrient that is safe to consume and cures the nutrient's deficiency disease
C)range of intake for a particular nutrient that is not likely to cause toxicity or deficiency
D)amount of a nutrient that meets the needs of 50% of healthy people in a particular population

Answer 2

D

Question 3

Which of the following statements is true?

A)Recommended Dietary Allowances meet the nutrient needs of 50% of healthy people.
B)Nutrient requirements are the same,regardless of a person's age or sex.
C)A group of scientists at the Academy of Nutrition and Dietetics developed the DRIs.
D)The adult AMDR for carbohydrates is 45 to 65% of total energy intake.

Answer 3

D

Question 4

Food guides usually classify sunflower and other seeds in the _____ group.

A)grains
B)protein
C)fruits
D)dairy

Question 5

A nutrient requirement is the smallest amount of a nutrient that maintains a defined level of nutritional health.

Question 6

Which of the following statements is true?

A)Food guides generally classify butter in the food group that includes milk and eggs.
B)Olives,salmon,and avocados are sources of unhealthy solid fats.
C)According to MyPlate,all foods that provide empty calories should be avoided.
D)Most food guides classify eggs in the protein foods group.

Question 7

A refined grain product that has iron,thiamin,riboflavin,niacin,and folic acid added to replace amounts lost during processing has been ____________.

A)fortified
B)enriched
C)enhanced
D)supplemented

Question 8

Which of the following statements is true?

A)Nutrition scientists have established RDAs for all essential nutrients.
B)People who consume 90% of the RDA for iron regularly are likely to develop an iron deficiency.
C)People can have energy needs that are higher or lower than the Estimated Energy Requirement.
D)People who consume less than the Tolerable Upper Intake Level of a nutrient have a high risk of developing the nutrient's toxicity disorder.

Question 9

A group of 50 adult male humans were in a clinical study to determine how much niacin is toxic.During the first 2 weeks of the study,members of the group consumed only a formula diet that was nutritionally complete,except it contained 24 mg niacin,which is 1.5 times the RDA for niacin (males).At that point in the study,all members reported feeling fine,and they could function normally.During the next week,they were given a formula that contained 48 mg niacin.Within a few days of consuming this formula,90% of the participants reported feeling ill,and they complained of having upset stomachs and reddened facial skin.At that point,researchers gave the subjects a formula that contain 16 mg niacin.After a week of consuming the new formula,all participants reported feeling well again.Based on this information,the researchers concluded that the______

A)human requirement for niacin is 16 mg/day
B)EER for niacin was 16 mg/day
C)UL for niacin was between 24 and 48 mg/day
D)AMDR for niacin is between 16 and 24 mg/day

Question 10

Derek wants to eat enough salad greens in one meal to equal 1 cup of vegetables.How much of the greens should he eat?

A)1½ cups
B)2 cups
C)½ cup
D)1 cup

Question 11

The process of adding vitamins A and D to milk is called fortification.

Question 12

To establish a nutrient's RDA,nutrition scientists add _____ of the nutrient to its EAR.

A)a "margin of safety" amount
B)the % DV amount
C)50 to 100 mg
D)an AI amount

Question 13

Which of the following topics is one of the five overarching guidelines of the 2015-2020 Dietary Guidelines for Americans?

A)Eat more sodium-rich foods.
B)Use Nutrition Facts panels to make wise choices.
C)Follow a healthy eating pattern across the lifespan
D)Avoid empty-calorie foods.

Question 14

According to MyPlate,Erika should consume 3 cups of milk daily.She prefers eating plain yogurt to drinking milk.How much plain yogurt can she eat to meet her plan's recommendation for milk and milk products?

A)3 cups
B)2 cups
C)4 cups
D)5 cups

Question 15

Which of the following topics is one of the five overarching guidelines of the 2015-2020 Dietary Guidelines for Americans?

A)Focus on variety,nutrient density,and amount.
B)Increase your intake of fresh fruits and vegetables.
C)Incorporate whole grains into half of your meals.
D)Eat only sustainably-grown produce.

Question 16

Which of the following does NOT affect nutrient needs?

A)Age
B)Ethnicity
C)Sex
D)Health status

Question 17

A nutrition scientist wants to develop a nutritionally complete formula diet for adults who are healthy but need to avoid solid food for awhile.Based on this information,she is likely to refer to _____ when developing the new formula.

A)MyPlate
B)Dietary Guidelines (2015-2020 version)
C)DRIs
D)Exchange lists

Question 18

Use of medications may increase an individual's nutrient needs.

Question 19

A diet that supplies adequate amounts of nutrients prevents ______.

A)nutrient-deficiency disorders
B)storage of minerals in bone
C)storage of fat-soluble vitamins in body fat
D)saturation of cells with nutrients

Question 20

Which of the following topics is one of the five overarching guidelines of the 2015-2020 Dietary Guidelines for Americans?

A)Consume enough calories and protein to prevent undernutrition.
B)Reduce potassium intake.
C)Limit calories from added sugars and saturated fats and reduce sodium intake.
D)Eat and exercise for optimal health and well-being.

Question 21

According to the 2015-2020 Dietary Guidelines for Americans,added sugar intake should be limited to less than _____ % of total daily calories.

A)30
B)5
C)10
D)25

Question 22

According to the Latin American,Mediterranean,and Asian Diet Pyramids,people should eat small amounts of ______.

A)animal foods
B)fruits
C)vegetables
D)unrefined grains

Question 23

Which of the following actions is one of the five overarching guidelines of Dietary Guidelines for Americans (2015-2020 version)?

A)Fill your plate with fruits and vegetables.
B)Exercise for at least one hour each day.
C)Eat more saturated fats and complex carbohydrates.
D)Shift to healthier food and beverage choices.

Question 24

Which of the following statements is a health claim that the FDA allows on a food package?

A)"Vitamin C reduces the risk of the common cold by 50%."
B)"Foods that contain dietary fiber,vitamin A,or vitamin C may reduce the risk of cancer.Although a serving of our creamed broccoli has 7 grams of fat,it is an excellent source of fiber and vitamins A and C."
C)"Drinking whole milk adds calcium and vitamin D to your diet.These nutrients are essential for strengthening bones."
D)"While many factors affect heart disease,diets low in saturated fat may reduce the risk of this disease."

Question 25

Monique is a 19-year-old college student who would like to follow a Mediterranean diet pattern instead of her typical "western" diet.Based on this information,Monique should ______.

A)increase her intake of fruit
B)eat fewer beans and peas
C)decrease her intake of fish and seafood
D)increase her red meat intake

Question 26

What is the name of the tool at www.choosemyplate.gov that you can use to assess daily energy and food group needs,and record and monitor daily diet and physical activity habits?

A)MyPlate
B)Diet Analysis 2.0
C)SuperTracker
D)Exchange System

Question 27

Today,Sean only ate three sandwiches made with whole-grain buns,3 slices of cheese,and 10 ounces of roast beef.He also drank 3 cups of orange juice.According to MyPlate,he ate nothing from the food group that includes______

A)eggs
B)vegetables
C)milk and milk products
D)nuts

Question 28

The food plans available at www.choosemyplate.gov are based solely on age,sex,and estimated level of physical activity.

Question 29

Which of the following menu items has ingredients that represent all MyPlate food groups?

A)Ready-to-eat cereal with strawberries,blueberries,wheat germ,and fat-free milk
B)Sandwich made with Swiss cheese,cooked ham,mayonnaise,and two slices of buttered whole-wheat bread
C)Smoothie made with vanilla yogurt,fat-free milk,orange juice,wheat germ,and fresh peaches
D)Salad made with hard-cooked eggs,grapes,leaf lettuce,cooked pasta,and cheddar cheese

Question 30

Kristan uses %DVs to help plan nutritious menus with various packaged foods.She should try to obtain at least 100% of the Daily Value for which of the following nutrients?

A)Added sugars
B)Sodium
C)Vitamin C
D)Fat

Question 31

The Exchange System allows you to ______.

A)predict your risk of serious chronic diseases such as diabetes
B)calculate your DRIs
C)estimate your carbohydrate intake
D)interpret nutrition information on food labels

Question 32

According to the 2015-2020 Dietary Guidelines for Americans,saturated fat intake should be limited to less than _____% of total daily calories.

A)10
B)30
C)5
D)20

Question 33

You are planning a party for a group of college students.Some of the students follow the dietary practices of the Jewish,Islamic,and Mormon religions.Which of the following menu items would be acceptable to everyone at the party?

A)Meatless bean dip
B)Beer
C)Cheeseburgers
D)Crackers topped with slices of smoked ham

Question 34

Max wants to increase his intake of vitamin C without taking a dietary supplement.When he shops for food,he reads Nutrition Facts labels.Which of the following kinds of information will help him choose foods that are the richest sources of vitamin C?

A)Country of origin information
B)Organic food logo
C)%DVs
D)Structure/function claims

Question 35

Which of the following standards can help you compare nutritional contents of packaged foods to make more healthful choices?

A)%DVs
B)AIs
C)RDAs
D)ULs

Question 36

Which of the following statements is true?

A)If you do not consume 100% of the Daily Values for nutrients,you have a high risk of developing nutritional-deficiency disorders.
B)The Nutrition Facts panel displays the amount of phytochemicals in a serving of the food.
C)Nutrition Facts labels provide information about amounts of ingredients in product recipes.
D)Daily Values are dietary standards developed for food labeling purposes.

Question 37

Which of the following statements is true?

A)The Exchange System can be used to estimate the carbohydrate content of foods.
B)The Exchange System and MyPlate use the same food groups.
C)People can calculate their vitamin and mineral intakes by using the Exchange System.
D)"Carbohydrate counting" is a component of the Exchange System.

Question 38

The label on a bag of salt-free pretzels indicates that the chips are "low-fat." This means the pretzels provide _____ gram(s)of fat or less per serving.

A)5
B)1
C)7
D)3

Question 39

The Dietary Guidelines are updated by the U.S.Department of Health and Human Services and U.S.Department of Agriculture about every ____ years.

A)5
B)2
C)10
D)8

Question 40

Which of the following statements is true?

A)Jewish dietary laws forbid the use of alcohol.
B)According to Mormon dietary laws,pork and pork by-products are forbidden as food.
C)The traditional Asian diet contains high amounts of milk and milk products.
D)The traditional Mediterranean diet supplies more olive oil and fish than the traditional American diet.