HGMT Finals

Retinol, cholecalciferol, tocopherol, and phylloquinone are all names of what?

Fat-soluble vitamins

Fats (lipids) are a part of every cell membrane and have many functions. One function is that fat is needed for the transport of which nutrients?

Fat-soluble vitamins (A, D, E, K)

Complete, or high quality, proteins contain all nine essential amino acids. Which of the following foods are a complete protein source?

Fish, quinoa, soybeans

Which of the following conditions results from a diet that is too low in carbohydrate to supply enough glucose to the brain, therefore producing an alternative fuel?

Ketosis

Energy is received from carbohydrates, proteins and fats in the foods we eat. These nutrients provide calories, which are listed on food labels as what?

Kilocalorie (kcal)

Protein deficiency is more of a concern in the developing world and usually occurs along with a lack of adequate food and nutrient intake. What is a pure protein deficiency called?

Kwashiorkor

Lipoproteins play a major role in cardiovascular disease due to the proportion of lipid to protein. Which lipoprotein is the primary cholesterol delivery system for cells and is also referred to as "bad cholesterol"?

LDL (low density lipoprotein)

Folate is required for DNA synthesis and cell division, metabolism of amino acids and for synthesis of normal red blood cells. Which of the following is a good source of folate in the diet?

Legumes and liver

Nutrition and health claims are regulated by the FDA. The nutrient claim that a product is fat free must contain what amount of fat?

Less than 0.5 grams fat per serving

Protein synthesis occurs when all nine essential amino acids are available to the cell. If they are not all present, the essential amino acid that is missing or in the smallest supply and is responsible for slowing or halting protein synthesis is called which of the following?

Limiting amino acid

There are many factors that affect food choices, which include sociocultural, environmental, and economic factors. Which of the following is an example of an environmental factor?

Living in a food desert

Nutrient dense foods are those foods that contain the highest amount of nutrients for the least amount of calories. Which of the following foods is considered to have a high nutrient density?

1 cup plain yogurt with granola and berries

What is the estimated weight in pounds lost in one week with a decrease in energy of 3500 calories?

1 pound

It is recommended to limit saturated fat to less than 10% of total energy. A Nutrition Facts label lists the following: Calories per serving 225 Total fat 10 gm Saturated fat 3 gm What percentage of total calories comes from saturated fat?

12%

The 2018 Physical Activity Guidelines include recommendations for the amounts of aerobic and muscle-strengthening exercise needed to maintain or improve overall health and to reduce the risk of or prevent chronic disease. What is the recommended amount of exercise per week?

150 minutes (minimum) of moderate-intensity physical activity and 2 days of muscle-strengthening activity each week

Mucosal cells make up the mucosa, which lines the lumen. Mucosal cells are in direct contact with food and harsh digestive secretions. How long do the mucosal cells live?

2-5 days

The Percent Daily Value is the amount one serving of food contributes to overall intake of a specific nutrient. Percent Daily Value is based on how many calories?

2000

Being physically fit means having a greater proportion of muscle and a smaller proportion of fat to unfit individuals. What is a healthy amount of body fat for young adult women?

21-32%

Nutrition Facts Serving Size: 1 cup Servings Per Container: 2 Amount Per Serving Calories 320 Calories from Fat 135g Total Fat 15g Sat Fat 3g Cholesterol 30 mg Sodium 400 mg Total Carbohydrate 30 g Dietary Fiber 2g Sugars 10g Protein 16 g Using the above Nutrition Facts Label, calculate the calories from total fat in two servings?

270

Diet composition is important to athletic performance. Getting enough carbohydrate, fat, and protein is essential. As the primary fuel source, carbohydrate is important for the brain and muscle during exercise. What is the recommendation for carbohydrate?

3-12 g/kg/day

Water is essential for life! What is the Adequate Intake (AI) of water for men?

3.7 liters

Body Mass Index (BMI) is the current standard for assessing the healthfulness of body weight. What BMI range is considered obese?

30-39

It is recommended that added sugar be less than 10% of total energy. A Nutrition Facts label lists the following: Calories 100 Total Carbohydrates 15 grams Fiber 5 grams Sugar 8 grams Added Sugar 8 grams What percentage of total calories comes from added sugar?

32%

Fiber (especially soluble fiber) offers many health benefits to our body, including helping to decrease the risk of heart disease. What is the daily recommended amount (Adequate Intake) of fiber for a man?

38 grams per day

This is a high-energy molecule that the body uses to power activities that require energy.

Adenosine Triphosphate (ATP)

Most of the lipids in our body are triglycerides stored in body fat that lies under the skin and around internal organs. What is this body fat called?

Adipose tissue

ATP is produced by both aerobic and anaerobic metabolism. Which one produces ATP rapidly but only uses glucose as a fuel?

Anaerobic metabolism

Water loss is regulated by the kidneys. A hormone signals the kidneys to reabsorb water when blood is more concentrated due to a lack of water intake. What is the name of this hormone?

Antidiuretic Hormone (ADH)

The right mix of microorganisms in the gastrointestinal tract (GI) is important for GI function, maintenance of immune function, and overall health. When the immune system attacks it's own tissues, this can result.

Autoimmune disease

The basal metabolic rate (BMR) is the rate of energy used at rest. BMR can increase due to several factors. Which of the following statements about BMR is not true?

BMR tends to be lower in men.

Which plant food is a good source of Calcium?

Broccoli

Since we are unable to form antioxidants, we must consume them in our diet. Which of the following vitamins functions as an antioxidant and is critical to the formation and maintenance of collagen?

C

This is a high energy molecule that the body uses to power activities that require energy.

ATP

Hypertension (high blood pressure) is a common health problem that is usually associated with electrolyte imbalance. When the diet is high in the electrolyte sodium, blood pressure tends to increase. Which diet plan has been shown to decrease blood pressure?

DASH Diet

A vegetarian diet is chosen by many for several reasons, such as for good health. The main health benefit of a vegetarian diet includes which of the following?

Decreased risk of heart disease and decreased risk of some cancers

Which of the following is the branch of science that studies health and disease trends and patterns in populations?

Epidemiology

Hormones are released to regulate food intake. Which hormone is a satiety hormone and is produced by adipocytes?

leptin

Which of the following are nutrients that our bodies need in large amounts to support normal function and health? These nutrients provide energy.

macronutrients

This mineral is essential for bone health but is less abundant in the body than calcium or phosphorus

magnesium

Just the thought of taking that first bite of food at a meal begins digestion Where does digestion begin?

mouth

Folate is a B vitamin needed for the synthesis of DNA and the metabolism of some amino acids. Low levels of folate during pregnancy can increase the risk of what birth defect?

neural tube defects

A symptom of toxicity when taking supplements can include flushing. Which of the following vitamins can cause this burning and tingling sensation if taking large doses in supplement form?

niacin

Vitamins do not provide energy, but many are necessary for the production of ATP from carbohydrates, fats, and proteins. The B vitamins function as coenzymes involved in the transfer of energy to ATP. Which of the following is a B vitamin needed for ATP production?

niacin

Fiber, a complex carbohydrate, is not broken down by enzymes in the body, therefore it is not absorbed in the small intestine. Which of the following is a good source of soluble fiber?

oats

Moderation is part of a healthy diet. What is an example of moderation?

portion control

Consumers with food allergies are protected by the required statement on food labels clearly identifying the eight major ingredients that are most likely to cause an allergic response. Which of the following is not included in the eight major allergens?

sesame

Proteins are made up of amino acids. What part of an amino acid makes it different from other amino acids?

side chain

Most dietary fat is absorbed in the mucosal cells of what organ?

small intestine

Where does most digestion and absorption (95%) of nutrients occur?

small intestine

It is recommended that sugar be less than half of the total carbohydrate in a food. The Dietary Guidelines for Americans recommends that less than 10% of total energy come from added sugars. Which of the following is a major source of added sugar in the typical American diet?

sodas

Plants store glucose as polysaccharides. Which of the following is the storage form of carbohydrate (glucose) in plants?

starch

In what organ does hydrochloric acid begin the chemical digestion of protein?

stomach

In this part of the cell, glucose, fatty acids and amino acids are broken down in the presence of oxygen to produce carbon dioxide and water and release energy. What is this part of the cell called?

Mitochondria

Food labels are designed to help consumers make informed choices. Since 1990, what has the food label included?

Nutrition facts

Which of the following is a scientific discipline that studies the interactions between genes, nutrition, and health?

Nutritional Genomics

The main function of Vitamin E is as an antioxidant. It is needed to protect cell membranes by neutralizing free radicals. Which of the following foods are the best sources of Vitamin E?

Nuts, seeds, and plant oils

Flaxseed, nuts, and canola oil are all examples of which of the following?

Omega-3 Polyunsaturated Fatty Acids

Essential fatty acids must be consumed in the diet because they cannot be made by our bodies. Which of the following are essential fatty acids?

Omega-3 and omega-6 fatty acids

A healthful diet is important to good health and is adequate, moderate, balanced, varied and nutrient-dense. What is a balanced diet?

One that contains combinations of foods that provide proper proportions of nutrients

What drives the formation of atherosclerotic plaque?

Oxidized LDL Cholesterol

Calcium is vital to bone health. What hormone is released when levels of calcium in the blood are low?

Parathyroid Hormone

Before the body can use protein from the diet, it must be digested into amino acids. What enzyme begins breaking proteins into single amino acids and shorter polypeptides?

Pepsin

Two sets of muscles in the esophagus produce waves of squeezing and pushing contractions to move food toward the stomach. This is called what?

Peristalsis

Which of the following are compounds found in plants that are not essential nutrients but are believed to have health-promoting effects in humans?

Phytochemicals

Protein digestibility affects protein quality. Which of the following protein sources is a high-quality protein and is an easily digested protein that supplies essential amino acids in the proper amounts for human use?

Pork chop

This is the live bacteria consumed that live temporarily in the colon and produce health benefits to the host.

Probiotics

Research has shown that a healthy dietary pattern can reduce the risk of heart disease. Which of the following is decreased in a heart-healthy eating pattern?

Refined Carbohydrates

After exercise, what is the first priority?

Replace fluid losses.

The body can make nonessential amino acids by transferring the amine group from one amino acid to another. What is this process of manufacturing a new amino acid called?

Transamination

The absorptive capacity of the small intestine is increased by hair-like projections. What are these hair-like projections called?

Villi

The location of fat in the body can increase the risk of chronic disease. Which fat is located around the organs in the abdomen?

Visceral Fat

Following a vegetarian diet offers many health benefits, but can also present challenges when avoiding animal products. Which nutrients are of concern when choosing a vegetarian diet?

Vitamin D, Vitamin B12, Calcium, Iron

What is the smallest unit of matter that exhibits properties of living things?

cell

Electrolytes are needed to help regulate fluid balance. Which electrolyte is the most negatively charged ion in the extracellular space?

chloride

This dietary lipid is produced by the liver and is also found in foods. It is needed in the body but it is not essential in the diet. More than 90% of this lipid is found in cell membranes.

cholesterol

Which of the following is not actually a vitamin but performs vitamin-like functions in the body? It is found in many foods, but large amounts are found in egg yolks, liver, meat and fish.

choline

This mineral is believed to act by enhancing the effects of insulin.

chromium

This protein is the most abundant protein in the body and forms the base of all connective tissue. Vitamin C is needed for the synthesis and maintenance of this protein.

collagen

Which of the following is not in the top five (5) of the leading causes of death in the United States?

diabetes

The RDA for protein for a sedentary person is 0.8 gm/kg body weight. What is the AMDR for protein?

10-35% of total calories

The human gut is home to about how many microorganisms?

100 trillion

These small protein molecules/chemicals are needed to break down other chemicals to speed up body processes.

enzymes

The deficiency of which mineral is common among athletes and can impair athletic and mental performance?

iron

Protein is not a significant energy source but is needed for muscle maintenance, growth, and repair. What is the recommended amount of protein in an athlete?

1.2-2.0 g/kg body weight

The energy required for the digestion of foods and the absorption, metabolism, and storage of nutrients is called the Thermic Effect of Food (TEF). About what percentage of the energy we eat is needed for the TEF?

10%

Glycogen stores are an important source of glucose. Athletes that compete in events lasting longer than 90 minutes can maximize their muscle glycogen stores before an event by carbohydrate loading or glycogen supercompensation. This involves consuming a very high-carbohydrate diet while resting for 36-48 hours before the event. How much carbohydrate should the diet provide?

10-12 g/kg body weight per day

What percentage of the vitamins consumed from foods in your diet is absorbed?

40-90%??? not 10-25

If a Nutrition Facts label lists total carbohydrate as 12 grams, total sugar as 5 grams, and added sugar as 4 grams, then how many calories are provided from carbohydrates?

48 calories

Nutrition Facts Serving Size: 1 cup Servings Per Container: 2 Amount Per Serving Calories 320 Calories from Fat 135g Total Fat 15g Sat Fat 3g Cholesterol 30 mg Sodium 400 mg Total Carbohydrate 30 g Dietary Fiber 2g Sugars 10g Protein 16 g Using the above Nutrition Facts Label, calculate the calories from total protein in one serving?

64

Use the RDA for protein (0.8 gm/kg body weight) to calculate protein needs in a 40 year old who weighs 180 pounds and eats 2200 calories per day.

65 grams protein

A Nutrition Facts label lists total fat as 10 grams and saturated fat as 4 grams. How many calories does fat provide?

90 calories

Nutrition Facts Serving Size: 1 cup Servings Per Container: 3 Amount Per Serving Calories 320 Calories from Fat 135g Total Fat 15g Sat Fat 3g Cholesterol 30 mg Sodium 400 mg Total Carbohydrate 30 g Dietary Fiber 2g Sugars 10g Protein 16 g Using the above Nutrition Facts Label, how many calories are in the entire package?

960

Limiting the intake of saturated fat, cholesterol, and trans fat helps to decrease the risk of heart disease. The 2020-2025 Dietary Guidelines for Americans recommends saturated fat be limited to what amount of total calories?

<10%

These vitamins are important for gene expression and help ensure healthy eyes and bones.

A and D

There are 6 groups of nutrients found in foods that are critical to human growth and function. Which of the following are correct?

Carbohydrates, fats/oils, proteins, vitamins, minerals, water

After consuming foods, and digesting, and absorbing nutrients, the nutrients are delivered to the cells. Which system delivers nutrients to the cells?

Cardiovascular System

This autoimmune disease in which gluten triggers an immune system response that damages or destroys the villi of the small intestine.

Celiac Disease

The Dietary Guidelines for Americans recommends decreasing the consumption of foods high in sodium, saturated fat and sugar. Which foods would be avoided or limited?

Cheez-Its and a 100% natural fruit strip

Iron is a trace mineral necessary for the production of adequate amounts of hemoglobin, which is where blood gets its red color and is how oxygen is transported throughout the body. Which of the following foods contains the form of iron that is the most efficiently absorbed?

Chicken

Which behaviors can help you improve your diet quality when eating out?

Choosing grilled meats or fish with pasta or rice and vegetables.

Which lipoprotein transports lipids from the mucosal cells of the small intestine and delivers triglycerides to body cells?

Chylomicron

Adequate hydration is essential during exercise to cool the body, transport oxygen and nutrients to muscles, and to remove waste products. What is one way to measure adequate fluid intake?

Compare body weight before and after exercise.

Proteins can uncoil and lose their shape during processing and cooking. An example is when the white of an egg changes from the clear liquid form to the white firm form during cooking. What is this process called?

Denaturation

This is a set of principles to assist Americans in designing a healthful diet and lifestyle by translating current science into advice on what to eat and drink and to promote health and prevent disease.

Dietary Guidelines for Americans

Which of the following are recommendations for the amounts of energy, nutrients, and other food components that applies to healthy people?

Dietary Reference Intakes (DRI's)

The USDA recommends to limit calories from solid fats and/or added sugars that provide few or no nutrients. What type of food does this describe?

Empty calories

This is a fat-soluble vitamin essential for the production of blood proteins, called clotting factors, needed for the blood to clot.

K

Monosaccharides consist of a single sugar molecule. Which of the following are monosaccharides?

Glucose, fructose, galactose

Selenium is a trace mineral that is part of the structure of certain proteins. One of these proteins is an antioxidant enzyme that neutralizes peroxides before they can form free radicals. What is the name of this protein?

Glutathione Peroxidase

What is the leading cause of death in the United States?

Heart Disease

Trans fats are made by a process of adding hydrogen atoms to an unsaturated fatty acid, making them more saturated. What is this process called?

Hydrogenation

The USDA created a visual representation to help design a healthful diet. This tool translates the recommendations of the Dietary Guidelines into food choices for healthy meals?

MyPlate

If the recommended percentage of energy from protein is 10-35%, which of the following protein amounts meets the recommendation when following an 1800 calorie diet?

NOT 10-35 GM PROTEIN

There are about 300 grams of protein synthesized by the body each day. How many grams are made up from the amino acids consumed in the diet?

NOT 200 GRAMS

In the US, what percentage of adults are either overweight or obese?

NOT 40-60

Which absorption mechanism is a type of passive diffusion and requires a carrier molecule to cross cell membranes?

NOT ACTIVE TRANSPORT

Which of the following ergogenic aids is a fat-soluble hormone used to increase muscle strength?

NOT CREATINE

This is the process of making nonessential amino acids and involves transferring the amino group from one amino acid to a carbon-containing molecule.

NOT DEAMINATION

Which of the following would help reduce the chances of heartburn?

NOT DRINK GREEN TEA WITH MEALS

Various heat-related illnesses can result due to dehydration. Which of the following occurs when water loss causes blood volume to decrease resulting in a rapid but weak pulse?

NOT HEAT STROKE

Physical activity has many health benefits such as helping to maintain a stable weight and reduces the risk of gaining weight or developing obesity. How does physical activity make weight management easier?

NOT Increases energy needs while decreasing lean body mass.

Which statement about insulin and glucagon, hormones that regulate glucose levels in the blood, is true?

NOT Insulin is secreted by the pancreas due to a drop in glucose levels a few hours after eating.

Which of the following foods provides adequate amounts of the preferred fuel for the brain?

NOT OLIVE OIL

This is essential to the function of a protein.

NOT PEPTIDE BOND

The percent daily value on a Nutrition Facts Label indicates which of the following?

NOT The amount of nutrients in that food as a percentage of your actual daily intake.

Eating disorders are caused by a combination of genetic, psychological, and sociocultural factors. Which of the following is considered a sociocultural factor?

NOT UNHEALTHY BODY IMAGE

Many factors affect how we eat. Environmental, economic, and sociocultural factors all contribute to weight gain by impacting what we eat and our activity levels. Which of the following is considered an economic factor?

NOT availability of fast food vs. grocery stores

Which of the following is not a factor that affects the amount of a mineral that is absorbed from foods.

NOT deficiency of one nutrient can affect utilization of another

Carbohydrate digestion begins in the mouth with the help of which enzyme?

Salivary amylase

There are many health claims about specific nutrients. Scientists use a standardized method of research that involves a process used to ask and answer scientific questions.

Scientific method

A condition called exercise-induced hyponatremia is when blood sodium concentration is low and can result when the intake of water or other fluid is greater than what is lost in sweat, urine, or evaporation. Which of the following is not recommended to prevent this condition?

Taking aspirin, acetaminophen, or ibuprofen prior to the event.

The Nutrition Facts Panel identifies which of the following?

The %Daily Values of select nutrients in a serving of the packaged food

Phospholipids are found in a limited number of foods. They consists of a glycerol backbone with two fatty acids and a compound that contains phosphate. Why are they important in food and in the body?

They allow water and fat to mix.

Peak bone mass is the maximum amount of bone that you have in your lifetime and is reached by what age?

ages 16-30

This eating disorder is the most common and in men accounts for about 40% of cases.

binge-eating disorder

In trying to manage your weight, there are several things you can do. Which of the following is not an effective long-term solution?

follow a fat diet with strict calorie control

Which of the following is an inflammatory reaction to food that is caused by a hypersensitivity of the immune system?

food allergy

Nitrogen balance is a highly specialized procedure that can be used determine whether the body is gaining or losing protein. It is the relationship between the amount of nitrogen (protein) we consume and the amount we excrete each day. At which stage is a positive nitrogen balance indicated?

gaining weight

Weight management in most means following a healthy eating pattern and including plenty of exercise. For some people an alternative is used to help with weight management, such as weight-loss medications or supplements and weight-loss surgery. Which weight-loss procedure limits the amount of food consumed and the amounts of nutrients that can be absorbed?

gastric bypass

Which hormone prompts cells in the stomach to secrete gastric juices?

gastrin

Approximately 90-95% of all cases of Diabetes are classified as type 2. Type 2 diabetes is believed to be due to lifestyle factors and what?

genetics

It is recommended we include more whole grains in our daily diets. What part of the grain contains high amounts of Vitamin E?

germ

This polysaccharide is the storage form of glucose in humans and animals and is stored in liver and muscle tissue. The body can metabolize it to glucose when needed.

glycogen

Acidic stomach contents can leak back into the esophagus causing pain. What is this pain (burning sensation) called?

heartburn

These type of lipids make up most of the lipids in our food and in our bodies. They are made up of a three fatty acids and one glycerol molecule.

triglycerides

Diabetes is on the rise in the United States and worldwide. Which type of Diabetes results from the body's inability to produce enough insulin and is classified as an automimmune disease?

type 1

There are five (5) food groups in MyPlate. Which of the food groups should make up one half of your plate?

vegetables and fruits

Which of the following is the only vitamin required to be listed on the Nutrition Facts label?

vitamin D

Which of the following is an organic nutrient (contains hydrogen and carbon) that is necessary for everyday life? They support a variety of unique functions in the body.

vitamins