Chapter 6-12

Which of the following is true about coronary artery disease? Check all that apply.

- Artery bloackages can start developing in your 20s and 30s - Coronary artery disease is characterized by blockages in the arteries that feed the heart

Which of the following can occur after weight loss? Check all that apply.

- BMR decreases - Weight may be regained

Which of the following risk factors for heart disease can be modified by an individual's diet? Check all that apply.

- Hypertension (high blood pressure) - Hypercholesterolemia (high blood cholesterol) - Obesity - Type II diabetes

Which of the following is a good food source of water-soluble fiber? Check all that apply.

- Oranges - Oats - Apples - Beans - Chia seeds

What are the two key characteristics of metabolic syndrome? Select two answers.

- abdominal obesity - insulin resistance

Anorexia is:

- an eating disorder - a condition characterized by self-induced starvation

Bulimia is:

- an eating order - a condition characterized by recurrent episodes of binge eating followed by purging

Which of the following people may want to consider taking a dietary supplement?

- an elderly female consuming less than 1500 kcals/day - an adult female planning to become pregnant in the next year - a person who is a frequent partier and drinks more than 5 drinks a night - a college student whose diet consists of top ramen, frozen pizza, and cheeseburgers

Iron deficiency can also result in

- anemia - fatigue - spooned fingernails

Which of the following activities would use proportionally more carbohydrates than fat for energy?

- basketball - swimming - sprinting

In the body, alcohol can

- be used as fuel - converted to fat and stored as fat

How does aging affect bioavailability?

- bioavailability can decrease - bioavailability can stay the same

How does pregnancy affect bioavailability?

- bioavailability can increase - bioavailability can stay the same

After learning about fiber in chapter 4, you start eating a very high fiber diet (50 grams/day). What could this do to the bioavailability of iron?

- bioavailability of iron can decrease

What diseases/conditions can result from the overconsumption of vitamin E?

- bleeding - flu-like symptoms

Which of the following is a good food source of thiamin?

- brown rice - turkey - beef - pork - legumes - fortified breakfast cereal

Check all that apply: Obesity can occur when

- caloric intake is constant, but caloric output decreases - caloric intake increases and exceeds caloric output - caloric intake increases and caloric output decreases

Which of the following is a health risk associated with obesity? Check all that apply.

- cardiovascular disease - high LDL cholesterol - low HDL cholesterol - insulin resistance - hypertension - type II diabetes - certain types of cancer (colon, breast, prostate, uterine)

Which of the following are true about carotenoids?

- carotenoids give fruits and vegetables their red/orange/yellow color - carotenoids help protect cells

Zinc deficiency can also result in

- decreased taste perception - reduced sperm count

Zinc deficiency can result in

- delayed sexual development - impaired immune function

Pellagra is characterized by

- dermatitis - diarrhea - dementia - death

Good food sources of vitamin D include

- eggs - vitamin A and D fortified milk - liver - fortified breakfast cereal - salmon - mushrooms exposed to UV light

Which of the following groups of people have an increased need for vitamin D?

- elderly females - elderly males

When iron stores are low, the body

- excretes less iron - reuses iron from dead blood cells - increases iron absorption in the small intestine - stores extra iron in storage proteins

How does routine exercise contribute to weight loss? Check all that apply.

- exercise burns calories, which can lead to weight loss when caloric output is greater than caloric intake - exercise can create a caloric deficit leading to weight loss - exercise boosts metabolism

What are some benefits of exercise? Check all that apply.

- exercise increases BMR - exercise preserves lean body mass - exercise lowers risk for chronic diseases - exercise improves sense of well-being - exercise helps control food intake

The number of adipose cells normally increases during these periods of growth. Check all that apply.

- fetal development to early childhood years - puberty (~ages 12-14 years) - adulthood

In what ways does alcohol impact liver function? Check all that apply.

- fewer regulatory proteins are produced in the liver - fat accumulates in the liver - the liver converts fewer amino acids to glucose

Non-heme iron

- found in plants and meat - is not as available for absorption (lower bioavailability)

Heme iron

- found only in meats and blood - is readily available for absorption (good availability)

What types of carbohydrates are fruit?

- fructose - simple carbohydrate

Following a workout, __________ needs to be replenished and ________ synthesis in the muscle is increased.

- glycogen stores; protein

Iodine deficiency can result in

- goiter - cretinism

Zinc is involved in

- growth - sexual maturation - immune function - taste perception

Which of the following can cause deficiency of sodium or potassium? Check all that apply.

- heavy sweating - food poisoning - the flu - bulimia

Which of the following are risk factors for heart disease?

- high LCL (eg 170 mg/dL) - high blood pressure (eg 140 mmHg/90 mmHg)

Which of the following dietary patterns increase risk for cancer?

- high fat diet - low antioxidant intake - high intake of smoked foods

It is recommended that your pre-workout meal be:

- high in carbohydrate - moderate in protein - low in fat

Which of the following directly contributes to obesity in terms of calorie imbalance (increased calorie intake relative to output)? Check all that apply.

- in the winter, you start driving to campus instead of biking - you start working at a donut shop and eat your free donut every shift - your new roommate works at a restaurant and brings you home a burrito every night

Check all that apply: In an evolutionary sense, why did the body evolve to defend against weight loss?

- increase survival, since our ancestors didn't know when their next meal would be - make sure women had enough fat stores for pregnancy and lactation

What are some of the benefits of increasing carbohydrate intake for athletes?

- increased glycogen stores - prolonged endurance - improved recovery from endurance exercises

How does the body defend against weight loss? Check all that apply. The body:

- increases LPL activity - decreases BMR - decreases leptin - increases ghrelin

Which of the following directly increases risk for osteoporosis? Check all that apply.

- increasing age - long-term low calcium intake - being female - inactivity - smoking - heavy alcohol consumption - low estrogen

Which of the following individuals are at a greater risk for iron deficiency?

- infants - children - females in childbearing years

Minerals are

- inorganic compounds - essential nutrients

Which of the following should athletes consider when making a decision about what to drink during their workout?

- intensity of exercise - duration of exercise

Which of the following is true about BMI? Check all that apply.

- it is a ratio of weight to height - it is an indirect measure of body fat

Which of the following internal factors influence the control of food intake? Check all that apply.

- leptin, a hormone secreted from fat cells - insulin, a hormone released from the pancreas - exercise

Good food sources of vitamin A (or beta-carotene) include

- liver - butternut squash - pumpkin - vitamin A and D fortified milk - eggs

Which of the following is a good food source of folate?

- liver - orange juice - spinach - broccoli - navy beans - fortified breakfast cereal

How do external factors impact food intake control? Check all that apply.

- looking at a clock can signal it's time to eat - watching your friend eat can make you hungry - hot weather can create a craving from ice cream

Iron deficiency can result in

- low levels of hemoglobin in the blood - low iron stores - smooth tongue

Which of the following will help decrease muscle cramp development?

- making sure you're hydrated before exercising - stopping your exercise and resting - drinking fluids when cramping starts

Which of the following are important to consider when designing a reduced calorie diet? Check all that apply.

- meeting nutrient needs (except for calories) - individual taste preferences - calorie deficit that allows for ~1-2 lb weight loss per week

Which of the following is a good food source of vitamin B12?

- milk - yogurt - beef - eggs - miso soup - kimchi - fortified soy milk

During grain refinement, what nutrients are lost?

- minerals - B vitamins - fiber - vitamin E

Beriberi is characterized by

- muscle fatigue - nervous system dysfunction

Which of the following are signs and consequences of dehydration due to sweating?

- nausea - fatigue - muscle cramps - loss of appetite

Vitamin A deficiency can lead to

- night blindness - xerophthalmia (surface of eye or cornea sloughs off) - infection of epithelial tissues - stunting of growth in children

Vitamins are

- organic compounds - essential nutrients

Which of the following factors in food exclusively decrease calcium bioavailability? Check all that apply.

- phytates - oxalates

Which of the following also alters the bioavailability of non-heme iron and how? Check all that apply.

- phytates reduce non-heme iron's bioavailability - a high fiber intake (>50 grams/day) reduces non-heme iron's bioavailability - tannins reduce non-heme iron's bioavailability

Which of the following is true about phytochemicals?

- phytochemicals are protective factors in food - in humans, some phytochemicals block tumour growth, while others interfere with the initiation phase

Nutritional problems specifically associated with bulimia include

- potassium loss - fat-soluble vitamin loss from laxative overuse - teeth erosion

The need for vitamin B12 and folate increases (and the RDA is the highest amount) during

- pregnancy - lactation

major minerals

- present in the body at levels greater than 0.01% of body weight - required in amounts greater than 100mg per day - function in structural and regulatory roles

According to the MyPlate recommendations, which of the following key nutrients can a variety of lean protein sources provide?

- protein - B vitamins - iron - fiber

Nutritional problems specifically associated with anorexia include

- protein deficiency - calcium, zinc, and iron deficiency - lanugo - vitamin deficiencies

Why are protein needs increased for athletes?

- protein is used to repair muscles after exercise - protein is used as a fuel source for athletes

What are the components of a successful weight loss program? Check all that apply.

- reduced calorie diet - physical activity - behavior modification

trace minerals

- required in amounts less than 50mg per day - function primarily in regulatory roles - present in the body at levels less than 0.01% of body weight

What diseases/conditions are caused by vitamin D deficiency?

- rickets - osteomalacia

Where do minerals originate from in relation to the food supply?

- rocks - soil

Which of the following can contribute to the "Freshman 15?" Check all that apply.

- sleeping less - buffet-style dining commons - eating a whole pizza during late-night study sessions - not participating in high school sports anymore - driving to campus

Which of the following is a good food source of niacin?

- steak - tuna - chicken - nuts - kidney beans - whole-wheat bread - fortified breakfast cereal

Which of the following non-citrus foods are good sources of vitamin C?

- strawberries - tomatoes - jalapenos - cantaloupe

Fluoride is important for strengthening

- teeth - bone

Which of the following are true about the characteristics of scurvy?

- teeth become loose and fall out - joints become painful and sore - gums become painful, swollen, and bloody - bones become fragile - eventually results in death

Which of the following are functions of water in the body?

- temperature regulation - body fluid composition - nutrient transport - waste removal

Which of the following is true about the Dietary Guidelines?

- the US Department of Agriculture and Department of Health and Human Services issue the guidelines - the guidelines are issued every 5 years - the guidelines are based on the latest scientific evidence from diet-health research

Which of the following is true about fat? Check all that apply.

- the current recommendation is to keep saturated fat intake to less than 10% of total calories - saturated fats and trans fat have been shown to raise blood cholesterol

Iodine is involved in

- thyroid hormone development - regulating oxygen use - BMR maintenance

Water-soluble vitamins

- turnover in the body is fast - excess is excreted - function as coenzymes - B vitamins (B1, B2, B3, B6, B12), Vitamin C, folate (folic acid)

fat-soluble vitamins

- turnover in the body is slow - excess is stored - mainly function in general roles - Vitamin A, E, D, K

Which of the following foods are good sources of vitamin E?

- vegetable oil - almonds - whole-wheat bread - avocado

Which of the following is true about the function of vitamin A?

- vitamin A helps with the vision cycle - vitamin A is involved in maintaining epithelial tissues

Which of the following alter the bioavailability of non-heme iron and how? Check all that apply.

- vitamin C increases non-heme iron's bioavailability - a protein factor in meat increases non-heme iron's bioavailability - oxalate reduces non-heme iron's bioavailability

Which of the following activities would use proportionally more fat for energy than carbohydrate?

- walking - weight lifting - stretching - leisurely biking

The outer layer, or hull, of a whole grain contains

- water-insoluble fiber - thiamin - niacin - iron

How might staying up late studying for an exam affect your food intake control? Check all that apply.

- you may end up eating 3 cheeseburgers, an order of fries, and a large ice cream sundae the next day - ghrelin levels increase - you may have a late night craving for chips while studying

Most people have the ability to process ____ drink(s) per hour.

1

stages of cancer development in chronological order

1) initiation 2) promotion 3) progression

Rank the following stages of a water-soluble vitamin deficiency

1) tissue levels of vitamin decline steadily 2) biochemical lesion develops (enzyme activity decreases) 3) clinical lesion develops (outward sign of deficiency)

The three key rationales of the Dietary Guidelines for Americans are to:

1. Maintain a healthy weight 2. Promotion of overall health 3. Prevention of diet related chronic diseases

According to the Dietary Guidelines, the goal is to reduce consumption of added sugars to less than ____% of total calories.

10

According to the Dietary Guidelines, the goal is to reduce consumption of saturated fat to less than ____% of total calories.

10

As you're watching these videos, you get hungry and grab a bag of chips. You look at the Nutrition Facts food label and see the servings per bag is 8 and the calories per servings is 140 kcals. How many calories are in the entire bag?

1120 kcals

The Dietary Guidelines baseline recommendation for physical activity for adults is

150 minutes per week

Which of the following is a desirable blood cholesterol level?

180 mg/dL

The MyPlate recommendations are to aim for at least _____ cups of fruit daily.

2

The MyPlate recommendations are to aim for at least _____ cups of vegetables daily.

2.5

The Daily Value for saturated fat is

20g

The Daily Value for cholesterol is

300mg

What is the Daily Value for cholesterol?

300mg

The suggested Daily Value for carbohydrates is ______ g per day for athletes.

450-600

Minerals represent _____ of your total body weight

5-6%

Trace minerals are required in less than ________ mg.

50

The Daily Value for added sugars is less than _____.

50 g/day

The Daily Value for added sugars is less than ______.

50 g/day

Most sports drinks contain a carbohydrate source dissolved in water at a concentration of ______% by weight (carbohydrate).

6-9

The Daily Value for fat is

65g

What is the limit on saturated fat intake in grams that you would recommend to your friend, who is consuming 2,500 calories?

<27

How much total fat intake in grams would you recommend to your friend, who is consuming 2,500 calories?

<97

A waist measurement of _____ for men and _____ for women indicates abdominal obesity.

>40in; >35in

According to BMI, a person is considered obese if

BMI > 30

Thiamin and niacin both work as coenzymes in ___________ energy metabolism.

Carbohydrate

The role of LDL is to deliver _________ to the cells.

Cholesterol

BMI is a foolproof way of predicting obesity.

False

Which lipoprotein has the ability to act as a "cholesterol scavenger" and bring cholesterol back to the liver for possible removal from the body?

HDL

Which of the following is not a major risk factor for coronary artery disease?

Low water-insoluble fiber diet

A federal symbol that serves as a reminder to build healthy eating patterns by making healthy choices across food groups is

MyPlate

The role of VLDL is to deliver _________ to the cells.

Triglycerides

Once a fat cell is made, it does not go away.

True

True or false: Obesity increases the risk of various diseases because excess adipose tissue causes a state of inflammation.

True

If you consume no calcium for 4 weeks, what would be your main symptom of deficiency?

a net loss of calcium from the bone to maintain blood levels of calcium

Alcohol reduces the ____________ of many micronutrients, including thiamin and folic acid, in the intestinal tract.

absorption

Bioavailability is the amount of a nutrient that is available for _____________.

absorption

____________ develops with deficiency of vitamin B12 or folate.

anemia

Vitamin C functions as a(n)

antioxidant

Vitamin E functions as a(n) _____________ in the body.

antioxidant

good food source of monounsaturated fat

avocado

good food source of both saturated fat and trans fat

beef

Deficiency of thiamin results in

beriberi

____________ is the carotenoid that is most efficiently converted to vitamin A in the body.

beta-carotene

Close to half of our added sugar intake comes from

beverages

How does growth affect bioavailability?

bioavailability can increase

How does taking antibiotics for acne treatment over a long period of time affect the bioavailability of calcium?

bioavailability of calcium can decrease

If you top your iron-fortified breakfast cereal with strawberries, a good source of vitamin C, how would this affect the bioavailability of iron from the cereal?

bioavailability of iron can increase

Many Americans do not consume enough of this key nutrient: _________________. It is commonly found in almost all dairy products.

calcium

Vitamin D regulates __________ absorption.

calcium

broccoli, tofu, canned salmon, black strap molasses, calcium-fortified OJ, calcium-fortified breakfast cereal

calcium

yogurt, cheese, milk

calcium

During more intense exercise, a greater proportion of the supplied energy comes from

carbohydrate

Which of the following is best to consume during continuous exercise lasting for 90 minutes or more?

carbohydrates and water

When your iron status is high, iron absorption

decreases

Fluoride deficiency causes

dental caries

Which of the following are recommended to do before working out?

eat 2-4 hours before working out

diet composition

eating high-calorie, dense foods that don't cause feelings of fullness can lead to eating more calories than needed

Check all that apply: Bioavailability of calcium is decreased in

elderly women elderly men

____________ foods provide little to no essential nutrients relative to the number of calories per serving, whereas ____________ foods provide a good amount of one or more essential nutrients relative to the number of calories per serving.

empty-calorie; nutrient dense

Beta-carotene is ____________, which means consuming too much beta-carotene is ____________.

excreted; nontoxic

Consumption of alcohol impacts ____________ because alcohol is a diuretic.

excretion

All species require the same vitamins and minerals.

false

Dietary supplements are strictly regulated in the United States.

false

Dietary supplements sold to enhance athletic performance are tightly regulated by the FDA.

false

It is nearly impossible to meet an athlete's increased protein need through diet alone. Therefore, protein supplements are required.

false

Losing weight and achieving 0% body fat is healthy.

false

The nutrition science community, including researchers and health professionals, recommend meeting vitamin and mineral needs from supplements rather than whole foods

false

You can target specific areas on your body to burn fat.

false

During lower intensity exercise, a greater proportion of the supplied energy comes from

fat

When caloric imbalance occurs, the excess calories are stored as _____.

fat

"set-point" (fat cell number and size)

fat cells prefer to be filled to a given size, so the more fat cells an individual has, the greater the amount of body fat the person will have, since each fat cell will fill to its given size

What happens during weight loss?

fat cells shrink, but they do not disappear

Eating disorders are more commonly seen in

females

inactivity

fewer calories are being expended through activity as compared to calories coming in, which causes the excess calories to be converted to fat and stored as fat

"thrifty" metabolism

fidgeting can lead some to burn extra calories, or others have lower BMR

What do sodium and potassium help with?

fluid balance

water (natural or fluoridated)

fluoride

Lack of _________ prior to conception or during early pregnancy may lead to dangerous birth defects, called neural tube defects.

folate

broccoli, spinach, asparagus, orange juice, liver

folate

Due to its importance in preventing serious birth defects, all grain products in the U.S. are fortified with

folate (folic acid)

In the body, vitamins

function as regulators

The ______ sprouts into a new plant and contains minerals, B vitamins, and vitamin E.

germ

_________ cause(s) feelings of hunger, whereas _________ cause(s) feelings of satiety.

ghrelin; leptin

Which food source has the greatest bioavailability of iron?

ground beef

How is BMI measured?

height is measured in meters and weight in kilograms

liver, beef, blood sausage, chicken wings

heme iron

What disease/conditions are caused by vitamin E deficiency?

hemolytic anemia

Countries that have a _______ intake of fat tend to have a(n) ________ risk for heart disease.

high; increased

The milling process strips off the _________ and leaves the _________

hull and germ; starch

Exercise is important for weight loss because exercise ________ calorie expenditure, so kcals out are _______ than kcals in, which creates an energy deficit.

increases; greater

Alcohol impacts ____________ because when you drink alcohol, it is likely that you are not eating nutrient-dense foods you could be eating instead.

ingestion

Vitamin B12 requires a special carrier for absorption, called

intrinsic factor

iodized salt, fruit and vegetables grown in iodine-rich soil

iodine

Excess sodium intake signals hormones to tell the organ, ___________, to get rid of the excess in the __________.

kidney, urine

___________, along with increasing acidity in the muscle, contributes to fatigue during intense exercise.

lactic acid

Alcohol is primarily metabolized in the

liver

Rank the iron requirement for the following people from lowest to highest:

male, female; pregnant female

Give a good food source of trans fat

margarine

Since alcohol affects liver function, the __________ of several nutrients processed by the liver, including vitamins A and D, is "mishandled" in the body as a result of alcohol consumption.

metabolism

The RDAs for both vitamin B12 and folate are in the ______ quantity.

microgram

Most of our saturated fat intake comes from

mixed dishes, such as burgers

What type of fat lowers LDL cholesterol levels and is neutral to HDL levels?

monounsaturated fat (oleic acid (18:1))

Vitamin B12 has an important role in the _____________ system.

nervous

beef, fish, turkey, brown rice, fortified breakfast cereal, nuts, beans

niacin

Is alcohol a nutrient? If so, what type of nutrient is alcohol?

no; alcohol is not a nutrient

liver, beef, beans, dried plums, calcium-fortified breakfast cereal

non-heme iron

good food source of HDL

not found in food

Protein

not stored in the body, but is functional tissue or compounds, such as muscles, organ protein, and enzymes

______________ is the study of the interaction between genes and diet and the resulting effects on health and disease.

nutrigenomics

Calcium deficiency in adults results in

osteoporosis

Iron is involved in

oxygen transport

Deficiency of niacin results in

pellagra

A piece of unleavened bread is high in _________, which lowers the bioavailability of zinc. Choose the best answer.

phytates

butternut squash, melon, potato, banana

potassium

Alcohol has ___________ energy and yields _______ kcals/g.

potential and physiologically available; 7

As you age, your need for vitamin B12 increases because your body

produces less acid

Which individual most likely requires the greatest amount of energy/calories per day?

professional basketball player

Vitamin C is used to make the

protein collagen

Vitamin B12 and folate function as regulators and have an important role in

replication of genetic material

Calcium deficiency in children results in

rickets

good food source of omega-3 fat

salmon

Deficiency of vitamin C results in

scurvy

meal patterns

skipping meals can cause overeating at later times

The _________ controls how much iron is absorbed.

small intestine

The RDA for vitamin C is increased for

smokers

soy sauce, table salt, canned soup, ketchup

sodium

__________ is the primary extracellular nutrient, while __________ is the primary intracellular nutrient.

sodium, potassium

genetic influence

some individuals put away fat more efficiently, burn fewer calories, or produce defective leptin due to inherited traits

The bulk of the kernel is

starch

Carbohydrate

stored in the body as glycogen in the muscle and liver in limited quantities

fat

stored virtually unlimited quantities throughout the body

Vitamin A is ____________, which means consuming too much vitamin A is ____________.

stored; toxic

Approximately 99% of the body's calcium is found in your

teeth and bones

Is LDL the "good" carrier or the "bad" carrier?

the "bad" carrier because it delivery cholesterol to the cells

whole-wheat bread, brown rice, liver, pork, legumes, fish

thiamin

Calorie imbalance

this occurs when more calories are coming in through overeating as compared to calories going out through activity

Consuming too much vitamin D (~ 3 times the adequate intake) can be toxic for children.

true

Diet and physical activity play a role in the development of certain chronic diseases, such as cardiovascular disease and cancer.

true

Each species has a different vitamin requirement.

true

If you increase the amount of carbohydrates in your diet, you can run, cycle, swim, etc., for greater distances and longer times.

true

Over half of the U.S. population is recommended to consume less than 1,500 mg of sodium per day.

true

Sodium and potassium are involved in the transmission of nerve impulses.

true

Vitamin B12 is stored in the liver.

true

Give a good food source of saturated fat:

tuna

As of 2017, approximately _______ of adult men and women in the US are obese or overweight (based on their Body Mass Index).

two-thirds

steak, chicken, kimchi/fermented food, miso soup, eggs, yogurt

vitamin B12

broccoli, oranges, strawberries, tomatoes, kiwi

vitamin C

Which of the following is true about vitamin D?

vitamin D can be made through an exposure

beef, turkey, oysters, calcium-fortified breakfast cereal, garbanzo beans

zinc