Deck 3: Basis of a Healthy Diet

Question 1

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 flushing (redness)on their faces. At that point,researchers gave the subjects a formula that contained 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)EER for niacin was 16 mg/day.
B)UL for niacin was between 24 and 48 mg/day.
C)human requirement for niacin is 16 mg/day.
D)AMDR for niacin is between 16 and 24 mg/day.

Answer 1

B

Question 2

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

Answer 2

True

Question 3

Which of the following statements is true?

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

Answer 3

B

Question 4

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

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

Question 5

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 6

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 7

Which of the following sources of oils would be recommended as part of a healthy diet?

A)Avocado
B)Butter
C)Lard
D)Shortening

Question 8

Which of the following statements is true?

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

Question 9

Which of the following does NOT affect nutrient needs?

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

Question 10

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

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

Question 11

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)2 cups
B)3 cups
C)4 cups
D)5 cups

Question 12

An Estimated Average Requirement (EAR)is the

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

Question 13

Which of the following statements is true?

A)Nutrition scientists have established RDAs for all essential nutrients.
B)People can have energy needs that are higher or lower than the Estimated Energy Requirement.
C)People who consume 90% of the RDA for iron regularly are likely to develop an iron deficiency.
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 14

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

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

Question 15

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

Question 16

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

Question 17

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

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

Question 18

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)½ cup
B)1 cup
C)2 cups
D)1½ cups

Question 19

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

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

Question 20

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

Question 21

For lunch today Quentin ate a turkey sandwich on whole wheat bread,a small bag of pretzels,and an apple.  He also drank a 20-fluid ounce orange-flavored sports drink.  Which component of his lunch would be considered a source of empty calories?

A)Sports drink
B)Turkey
C)Whole wheat bread
D)Pretzels

Question 22

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

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

Question 23

Foods that are "high fiber" supply ________ or more of fiber per serving.

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

Question 24

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

A)"While many factors affect heart disease,diets low in saturated fat may reduce the risk of this disease."
B)"Drinking whole milk adds calcium and vitamin D to your diet.These nutrients are essential for strengthening bones."
C)"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."
D)"Vitamin C reduces the risk of the common cold by 50%."

Question 25

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

Question 26

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

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

Question 27

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

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

Question 28

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)Fat
B)Fiber
C)Added sugars
D)Sodium

Question 29

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)Structure/function claims
B)%DV's
C)Country of origin information
D)Organic food logo

Question 30

Which of the following statements is true?

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

Question 31

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)Salad made with hard-cooked eggs,grapes,leaf lettuce,cooked pasta,and cheddar cheese
D)Smoothie made with vanilla yogurt,fat-free milk,orange juice,wheat germ,and fresh peaches

Question 32

The Exchange System allows you to

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

Question 33

Which of the following statements is true?

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

Question 34

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)milk and milk products.
C)nuts.
D)vegetables.

Question 35

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)2
B)5
C)8
D)10

Question 36

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 37

According to the MyPlate guidelines,fruits and vegetables should account for about ________ of the food on a person's plate. 

A)one-half
B)one-third
C)one-quarter
D)two-thirds

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)1
B)3
C)5
D)7

Question 39

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

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

Question 40

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

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

Question 41

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 42

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

Question 43

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 44

Which of the following statements is true?

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