Chapter 10: Nutrition Basics

Which of the following are fat-soluble vitamins?

A, D, E, K

When looking at a product's food label, a product high in ________ is a healthier choice.

All answer choices are correct.

Why are milk and yogurt a better choice than cheese for additional dairy servings?

Cheese has more sodium and saturated fat.

What eating plan was created specifically for those with high blood pressure?

DASH Eating Plan

Which of the following is a simplified version of the recommended dietary allowances used on food labels?

Daily Values

Which of the following pathogens is a common cause of foodborne illness?

E.coli

Pathogens often responsible for foodborne illnesses include

Escherichia coli (E. coli). Clostridium perfringens. Salmonella bacteria.

True or false: there is no standardization in dietary supplements?

False

True or false: Americans generally consume less than the amount of carbohydrates they need each day.

False, On average, Americans consume more than the 130 grams of carbohydrates needed per day.

Which of the following statements is true about fiber in the human digestive system?

Fiber facilitates elimination of waste from the intestines.

Certain types of fish can pose a health risk due to possible contamination with

Mercury

To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of

MyPlate

Which of the following statements about refined grains is accurate?

Refined grains are less nutrient dense than whole grains.

Which of the following groups is most at risk for developing severe complications from foodborne illnesses?

Senior citizens

Which of the following is a major role of fats?

Storing energy

True or False: Lactose intolerance is a fairly common food intolerance.

True

True or false: According to the FDA, more than 1,000 substances are added to foods in the United States to maintain or improve nutritional quality, to help in processing and preparation, or to alter taste or appearance.

True

Avocados Bacon fat Cashews Doughnuts French fries Hamburger Olive oil Onion rings (fried) Palm oil Tofu Salmon Whole-milk cheese

Unsaturated fat Saturated fat Unsaturated fat Trans fat Trans fat Saturated fat Unsaturated fat Trans fat Saturated fat Unsaturated fat Unsaturated fat Saturated fat

It is important to consult your doctor before taking supplements because large doses

can cause health problems.

When looking at a product's food label, a product with limited amounts of all of the following EXCEPT ________ is a healthier choice.

dietary fiber

True or false: All the nutrients lost during the processing of refined grain products are replaced during the enrichment process.

false, Not all of the nutrients lost during processing are replaced.

Which of the following are macronutrients?

fats carbohydrates proteins

Food energy is measured in

kilocalories

What is the leading cause of foodborne hospitalization?

salmonella

Food labels on processed foods in the United States must indicate

the serving size for the food.

To turn liquid oils into solid fats, hydrogen is added to

unsaturated fats

All of the following dietary components supply energy EXCEPT

vitamins

If a product is at least 70% organic, what can it promote on its label?

"made with organic ingredients" label

Which of the following statements about food irradiation are true?

- It has been endorsed by such organizations as the American Medical Association and the World Health Organization. - Consumers are at least initially skeptical and resistant to irradiated foods.

Which of the following statements about saturated fatty acids are true?

- Saturated fatty acids in are found naturally in animal products. - Saturated fatty acid are solid at room temperature.

Which of the following are essential components of the diet?

- alpha-linolenic acid - linoleic acid

Fats in the diet do which of the following?

- help in the absorption of fat-soluble vitamins - add flavor and texture to food

The body needs minerals for

- releasing energy. - growth and maintenance of body tissues. - regulation of body functions.

According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?

- seafood - fruits and vegetables - whole grains - beans and peas

Dietary Reference Intakes Dietary Guidelines for Americans MyPlate

- standards for nutrient intake designed to prevent nutritional deficiencies - guidelines designed to promote health through diet and physical activity - a food guidance system to help people apply the DGAs to their own diets.

How many grams of trans fat must a food contain for the amount to be listed on a product's Nutrition Facts label?

0.5

According to the Dietary Guidelines, women who consume alcohol should limit themselves to ______ drink(s) per day.

1

To meet their nutritional requirements, older adults should eat foods that

are rich in calcium and vitamin D. have fewer calories. contain vitamin B-12.

Which of the following foods are mostly oils?

avocados nuts olives

Jimmy is trying to reduce trans fat intake. He will be able to check for trans fat in products by

checking ingredients for partially hydrogenated oil.

According to MyPlate, the dairy group includes which of the following foods?

cheese milk yogurt

Vegetarian diets are relatively low in

cholesterol

Meat, fish, and poultry are considered sources of

complete protein

Trans fats have which of the following effects?

decrease in high-density lipoprotein ("good cholesterol") increase in low-density lipoprotein ("bad cholesterol")

Symptoms of foodborne illness include

diarrhea. Fever weakness. vomiting.

Daily Value standards exist for which of the following?

dietary fiber fats carbohydrates

Which of the following belong to the MyPlate protein food group?

eggs fish meat

Irradiation is important in food processing because it

extends shelf life. kills potentially harmful pathogens. reduces spoilage.

To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of

genetic engineering. pesticides nonorganic ingredients. antibiotics. hormones.

Substances are added to food intentionally to

help in processing. alter their appearance. maintain nutritional quality.

Which of the following is a common allergic reaction to foods?

hives

Insoluble fiber does which of the following?

increased fecal bulk, prevents hemorrhoids, prevents constipation

insoluble fiber

increases fecal bulk.

germ, endosperm, bran

inner, middle, outer

The Dietary Guidelines recommend which of the following?

limiting sugar, salt, and fat focusing on variety, nutrient density, and amount following a healthy eating pattern

Canola, peanut, and olive oils are good sources of

monounsaturated fatty acids

A vegan diet includes

nuts

Which of the following are examples of incomplete proteins?

nuts and legumes

People who have diets that are mainly plant-based but also include fish and other seafood are known as

pescatarians.

Phytochemicals are found in

plant foods

Which of the following groups are at higher risk for developing complications from foodborne illness?

pregnant women Children the elderly

Eggs belong in which of the following nutrient categories? Select all that apply.

protein and vitamins

Free radicals react with

proteins

Saturated fat and trans fatty acids tend to

raise blood levels of "bad" cholesterol. increase the risk of heart disease

The body needs minerals for

releasing energy. regulation of body functions. growth and maintenance of body tissues.

The Dietary Guidelines recommend that individuals consume no more than 10% of calories per day from which of the following?

saturated fats, added sugar

Whole grains in food

take longer to digest than refined carbohydrates.

It is wise to choose whole fruits for a good portion of fruit intake because

they often have fewer calories than fruit juices.

Foods containing large amounts of monounsaturated and polyunsaturated fatty acids are

usually derived from plant sources.

Which of the following are usually left out when wheat is processed?

wheat grand and bran

Food labels list nutrient content in the context of a daily diet of

2000 calories.

A product labeled as "organic" must contain ______ organic ingredients.

95%

Major sources of polyunsaturated fatty acids include

Corn oil, cottonseed oil, soybean oil.

Which of the following are the three healthy eating patterned highlighted in the Dietary Guidelines?

Healthy Mediterranean-Style Pattern Healthy Vegetarian Pattern Healthy U.S.-Style Pattern

Which of the following statements are true about the sources of vitamins?

Intestinal bacteria make vitamin K. the skins make vitamin D

Why is it important to consult a doctor before taking supplements?

Some vitamins and minerals are dangerous when taken in excess. Large doses of supplements may affect absorption of some minerals.

Fruit drinks, in contrast to natural fruit juices, usually have added ______.

Sugar

Which of the following dietary recommendations for dairy foods is correct?

Switch to fat-free or low-fat milk to reduce energy intake.

Which of the following should older adults focus on in terms of nutritional requirements?

They don't need as much energy intake because they tend to become less active. They should focus on eating nutrient-dense foods.

What is a phytochemical?

a substance found in plant foods that may help prevent and treat certain diseases

What are the building blocks of proteins?

amino acids

Packaged food labels in the United States must show which of the following?

amount of dietary fiber amount of fat, saturated fat, and trans fat in each serving serving sizes

To reduce exposure to mercury, nursing mothers should

avoid eating swordfish. limit the consumption of albacore tuna.

Water is important to the body because it is a major ingredient in

blood

Soluble fiber does which of the following?

can delay stomach emptying slows down the movement of glucose in the blood reduces absorption of cholesterol

______ are essential nutrients the human body uses primarily for energy.

carbohydrates

Fruits belong in which of the following nutrient categories? Select all that apply.

carbohydrates and vitamins

Which of the following factors promote the production of free radicals?

cigarette smoke radiation exhaust fumes

Endurance athletes and athletes in heavy training may benefit from increasing the amount of ______ in their diets to 60-70% of total daily energy intake.

complex carbohydrates

Water assists the body in which of the following functions? (Select all that apply.)

digestion temperature regulation absorption of food

What do calories measure?

energy

Water-soluble vitamins are

excreted in urine when the body does not need them. absorbed directly into the bloodstream.

Corn oil belong in which of the following nutrient categories? Select all that apply.

fats

Olive oil belongs in which of the following nutrient categories? Select all that apply.

fats

Vegetables belong in which of the following nutrient categories? Select all that apply.

fats, proteins, and vitamins

Fish belongs in which of the following nutrient categories? Select all that apply.

fats, vitamins, protein

Compared to fruit juice, whole fruits often have more ______.

fiber

Irene is a vegetarian who eats plant foods, dairy products, and eggs. This makes Irene a

lacto-ovo-vegetarian.

Steve eats only plant foods and dairy products. This makes Steve a

lacto-vegeterian

All three of the eating patterns that are highlighted by the Dietary Guidelines share an emphasis on all of the following EXCEPT

red meat.

The food group in MyPlate that contains protein foods such as meats and beans also includes

seeds

Consumption of gluten by individuals with gluten intolerance damages the lining of the

small intestine.

The DRIs recommend dietary supplements for

smokers.

Complex carbohydrates include ______ and dietary fiber.

starches

Which of the following are among the most widely used additives to foods in the United States?

sugar Baking soda corn syrup

Unrefined complex carbohydrates take longer to digest, which means people

tend to feel full sooner.

A person who eats only plant foods is a type of vegetarian called a(n) ______.

vegan

Sources of vitamins include

vegetables. grains fruits.

In the dining hall you should build your meals around

whole grains and vegetables.

Which of the following foods or food components are Americans recommended to reduce in their diet?

- refined grains - sodium - solid fats

One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.

1

Rather than looking at individual nutrients or foods, the Dietary Guidelines assess people's overall

eating patterns

Butter belongs in which of the following nutrient categories? Select all that apply.

vitamins and fat

Which of the following is a common symptom of foodborne illness?

vomiting

Which of the following is a major source of polyunsaturated fatty acids

soybean oil

Which item would be the best choice from a vending machine?

100% fruit juice

Which of the following foods should people consume more often?

whole grains

Eating breakfast

will make you less likely to grab an unhealthy snack later in the day.

Food labels contain uniform serving sizes. That means if you look at different brands of cereal, for example,

you can compare calories and fat content based on the serving amount.

What is the recommended amount of carbohydrates the average person should consume each day?

130 grams

A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.

2

For which level of caloric intake do the Daily Values represent appropriate levels of nutrients?

2,000 calories per day

MyPlate recommends ______ hours of moderate physical activity per week.

2.5

When a food label reads light or lite, the product contains either ________ fewer calories or 50% less fat than in a similar product.

33%

What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?

anaphyliaxis

According to the Dietary Guidelines, Americans should do all of the following EXCEPT

disregard cultural preferences when choosing foods.

Compared to fruit juice, whole fruits often have more ______.

fibers???

According to the Dietary Guidelines, the consumption of what protein should be increased in American diets?

fish

The Dietary Guidelines recommend which of the following?

following a healthy eating pattern focusing on variety, nutrient density, and amount limiting sugar, salt, and fat

The leading sources of saturated fat in the American diet include which of the following?

hamburgers, hot dogs, whole milk

Which of the following high-fiber foods help lower cholesterol?

legumes, fruits, barely

Which of the following are sources of complex carbohydrates?

lentils rye yams

Compared to fruit drinks, fruit juice usually has which of the following?

less added sugar more nutrients

The Dietary Guidelines recommend reducing added sugars to

less than 10% of calories per day.

Major sources of simple carbohydrates include which of the following?

maltose, sucrose, fructose

Dietary concerns for athletes include

meeting their increased energy requirements. drinking enough fluids throughout the day. drinking enough fluids during practice.

Deficiencies in certain ________ lead to conditions like anemia and osteoporosis.

minerals

Inorganic compounds called ---- are needed in small amounts for the regulation, growth, and maintenance of body tissues.

minerals

Which of the following is a source of monounsaturated fatty acids?

olive oil

Meat belongs in which of the following nutrient categories? Select all that apply.

protein, Fats, vitamins

Grains belong in which of the following nutrient categories? Select all that apply.

protein, vitamins, and carbohydrates

All three of the Dietary Guidelines' healthy eating patterns recommend that people should consume less

red meat. solid fats.

Regular physical activity does which of the following?

reduces the risk of chronic disease improves health facilitates weight management

Pesco-vegetarians may include small amounts of ______ in their diets.

seafood

The two basic classifications of carbohydrates are

simple and complex

Sucrose and fructose are examples of

simple carbohydrates

Partial vegetarians, semi-vegetarians, or pesco-vegetarians include which of the following in their diets?

small amounts of seafood eggs dairy products plant foods

Because the FDA does not regulate dietary supplements in the same way that it regulates drugs,

supplement manufacturers are not required to demonstrate that their products are safe and effective. the potency of supplements varies widely. herbs are sometimes contaminated or misidentified.

Cholesterol is a waxy substance

that helps the body synthesize hormones. found in the blood. that helps the body synthesize vitamin D.

Which of the following is true of essential nutrients?

You must get them from food because your body is unable to make an adequate amount to meet your needs.

The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as

hydrogenation

The Dietary Guidelines recommend that the average adult consume no more than ______ of sodium per day.

2300 mg

Sam is on a 2000-calorie daily diet. His diet should include 6 teaspoons of oil per day. For a 1-teaspoon serving he can have which of the following?

8 large olives

Which of the following are water-soluble vitamins?

B-6 and C and niacin

What is the waxy substance in blood responsible for the synthesis of vitamin D?

Cholesterol

Choosing a healthy eating pattern can help not only with maintaining a healthy body weight but also with reducing the risk of

Chronic diseases

During the processing of whole grain to refined carbohydrates, which of the following occur?

Germ is removed. Bran is removed. Calories are retained.

Which of the following are recommendations of the Dietary Guidelines for Americans?

Get nutrients from foods instead of dietary supplements. Stay within daily energy requirements. Consume less solid fats.

Whole grain foods include which of the following?

brown rice, popcorn, oatmeal

To reduce the intake of saturated fat in her diet, Diane should eat less

cheese. red meat.

What are the nondigestible carbohydrates found in food from plants called?

dietary fiber

Which of the following are responsible for transporting cholesterol to organs?

low-density lipoproteins

Refined carbohydrates tend to be ______ than unrefined carbohydrates.

lower in fiber

The role of alpha-linolenic acid is to

maintain blood pressure

The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat

nutrient dense

Which of the following is a good source of fiber?

oatmeal

Which of the following are common reasons for adopting a vegetarian diet?

religious reasons financial considerations ethical reasons concern for the environment

The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.

seafood

The type of fiber that dissolves in water or is broken down by bacteria in the large intestine is known as ______ fiber.

soluble

Low-density lipoproteins

transport cholesterol to organs. transport cholesterol to tissues. are deposited in artery walls when in excess.

The Dietary Guidelines recommend that individuals consume no more than how much alcohol?

two drinks per day for men one drink per day for women

Which of the following are micronutrients?

vitamins and minerals

Which two of the following are basic classifications of vitamins?

water soluble vitamins fat soluble vitamins