Chapter 10: Nutrition Basics

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

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

1

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

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

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

95%

Which of the following are fat-soluble vitamins?

A K

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

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

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

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

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

Carbohydrates

Free radicals are chemically unstable molecules that react with which of the following?

DNA proteins

Match the following tools and their respective descriptions.

Dietary Reference Intakes - standards for nutrient intake designed to prevent nutritional deficiencies Dietary Guidelines for Americans - guidelines designed to promote health through diet and physical activity correct toggle button MyPlate - a food guidance system to help people apply the DGAs to their own diets.

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). Salmonella bacteria. Clostridium perfringens.

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

False

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

False

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

False

True or false: There is no standardization in the dietary supplement industry.

False

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

Fiber facilitates elimination of waste from the intestines.

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.

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

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

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.

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 saturated fatty acids are true?

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

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.

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 statements are true about the sources of vitamins?

The skin makes vitamin D. Intestinal bacteria make vitamin K.

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

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

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

What is a phytochemical?

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

Fats in the diet do which of the following?

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

Substances are added to food intentionally to

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

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

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

anaphylaxis

To reduce exposure to mercury, nursing mothers should

avoid eating swordfish. limit the consumption of albacore tuna.

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

baking soda sugar corn syrup

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

blood

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

carbohydrates

Vegetarian diets are relatively low in

cholesterol

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

cholesterol

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

cigarette smoke exhaust fumes radiation

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

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

dairy products small amounts of seafood plant foods eggs

Trans fats have which of the following effects?

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

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

dietary fiber

Daily Value standards exist for which of the following?

dietary fiber carbohydrates fats

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

disease, chronic disease, or illness

Dietary concerns for athletes include

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

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

eating patterns.

Water-soluble vitamins are

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

Which two of the following are basic classifications of vitamins?

fat-soluble vitamins water-soluble vitamins

Symptoms of foodborne illness include

fever. weakness vomiting. diarrhea.

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

fiber

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

financial considerations religious reasons ethical reasons concern for the environment

The Dietary Guidelines recommend which of the following?

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

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

foods that are nutrient-dense.

Cholesterol is a waxy substance

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

Major sources of simple carbohydrates include which of the following?

fructose maltose sucrose

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

fruits and vegetables seafood beans and peas whole grains

Match each component of whole grains on the left with the structure it forms.

germ - inner layer endosperm- middle layer bran - outer layer

Sources of vitamins include

grains. vegetables. fruits.

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

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

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

hives

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

hydrogenation

Regular physical activity does which of the following?

improves health reduces the risk of chronic disease facilitates weight management

Insoluble fiber..

increases fecal bulk.

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

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

legumes barley fruit

Foods containing large amounts of monounsaturated and polyunsaturated fatty acids are

liquid at room temperature. usually derived from plant sources.

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

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

meat fish eggs

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

mercury.

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

minerals

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

more nutrients less added sugar

Which of the following are water-soluble vitamins?

niacin B-6 C

A vegan diet includes

nuts

Which of the following foods are mostly oils?

nuts avocados olives

Which of the following is a good source of fiber?

oatmeal

Whole grain foods include which of the following?

oatmeal popcorn brown rice

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

olive oil

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

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

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

pesticides. genetic engineering. nonorganic ingredients. antibiotics. hormones

Phytochemicals are found in

plant foods

Insoluble fiber does which of the following?

prevents constipation increases fecal bulk prevents hemorrhoids

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.

Soluble fiber does which of the following?

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

Irradiation is important in food processing because it

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

The body needs minerals for

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

Which of the following are sources of complex carbohydrates?

rye lentils yams

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

saturated fats added sugars

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

seafood

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

seafood

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

seeds.

The two basic classifications of carbohydrates are

simple and complex

Sucrose and fructose are examples of

simple carbohydrates.

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

small intestine.

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

sodium solid fats refined grains

Saturated fatty acids are ______ at room temperature.

solid

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

solid fats. red meat.

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

soluble

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

soybean oil

Major sources of polyunsaturated fatty acids include

soybean oil. cottonseed oil. corn oil.

Complex carbohydrates include ______ and dietary fiber.

starches

Which of the following is a major role of fats?

storing energy

Whole grains in food

take longer to digest than refined carbohydrates.

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

temperature regulation digestion absorption of food

Unrefined complex carbohydrates take longer to digest, which means people

tend to feel full sooner.

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

the elderly children pregnant women

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

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

Food labels on processed foods in the United States must indicate

the serving size for the food.

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

they often have fewer calories than fruit juices.

Among the people of the world, who would benefit the most from a diet with more animal protein and energy-dense foods?

those who are undernourished

Low-density lipoproteins

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

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

unsaturated fats.

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

vegan

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

vomiting

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

wheat germ wheat bran

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

yogurt cheese milk