Module 5: Healthy Eating

Which of the following individuals would be most likely to have a physical activity level of 2.4?

A moderately active senior citizen A young adult who goes to the gym 3 days per week A professional video game player who lives a sedentary lifestyle *A professional long-distance runner* A college student who plays recreational soccer

Match the macronutrient with the daily recommended intake.

Carbohydrate: 45-65% calories Lipids: 20-35% calories Protein: 10-35% calories

Determine whether these types of nutrients are considered macronutrients or micronutrients.

Carbohydrates: macronutrient Protein: macronutrient Lipids: macronutrient Vitamins: micronutrient Minerals: micronutrient

A calorie is a measurement of ______ produced by foods and beverages.

essential nutrients micronutrients macronutrients fat molecules *heat energy*

Maria is running a 5k race. It is very hot outside and Maria is sweating profusely. At the end of the race she is experiencing muscle spasms, irregular heartbeats, and feels weak. This is most likely due to

insufficient protein consumption. insufficient vitamin consumption. lack of carbohydrates. nitrogen imbalance. *electrolyte imbalance.*

Chase is a very picky eater. He primarily eats processed snack foods, pasta, and bread. He has difficulty growing muscles and his body has difficulty repairing tissue. This is most likely due to a

overconsumption of fat. underconsumption of calories. overconsumption of calories. positive nitrogen balance. *negative nitrogen balance.*

The Harris Benedict and Mifflin Jeor equations account for which of the following when estimating an individual's Resting Energy Expenditure?

*Age* *Weight* Activity level *Height* *Sex*

Which of the following are important processes that minerals are involved in?

*Bone formation* *Acting as chemical buffers* Energy production *Cellular metabolism* Muscle building

How does the body produce energy from macronutrients?

*By breaking the bonds within a nutrient's atoms* By converting heat energy from food into kinetic energy By converting carbohydrates into fats By converting proteins into fats By converting the carbon dioxide within food into energy

Dietary supplements are regulated under which law?

Affordable Care Act 21st Century Cures Act *Dietary Supplement Health and Education Act of 1994* Food and Drug Regulatory Act of 1970 Dietary supplements are not regulated

What sources of information are the best for building up your knowledge of information on nutrition?

Books Magazines Social media *High quality, scientific sources* Friends

Match the food with the category of fat it is a part of.

Fish Oil: Polyunsaturated fatty acids Olive Oil: monosaturated fatty acids Heavy Cream: saturated fatty acids

What is considered to be the simplest way to estimate your Resting Energy Expenditure?

Going to a hospital to have your Basal Metabolic Rate measured Using the Harris Benedict equation *Using the One Calorie method* Using the Mifflin Jeor equation Counting the number of calories you consume daily

The glycemic index is used to classify carbohydrates based on which of the following?

How many calories they contain per gram. *How quickly they cause blood glucose to rise.* How complex the carbohydrates are. How full they make an individual feel. How healthy they are.

What elements make up carbohydrates?

Nitrogen *Oxygen* *Carbon* *Hydrogen* Sodium

Vitamins are classified based on their solubility in which of the following substances?

Oxygen Protein Blood *Water* *Fat*

What is the most abundant component of the human body?

Protein Calcium *Water* Oxygen Fats

Having clear or pale yellow urine most likely indicates that you have consumed an adequate amount of which of the following nutrients?

Protein Vitamins Minerals *Water* Fats

Which of the following are categories that make up the dietary reference intakes (DRI)?

Recommended Lower Intake Limits (LL) *Tolerable Upper Intake Limits (UL)* *Recommended Dietary Allowance (RDA)* *Estimated Average Requirements (EAR)* *Adequate Intakes (AI)*

Research indicates that inflammatory symptoms associated with diabetes, obesity, or other diseases could be diminished by consuming which of the following types of fat?

Saturated fatty acids Monosaturated fatty acids Polyunsaturated fatty acids Trans fats *Omega-3 fatty acids*

What typically occurs to excess vitamins that are consumed?

They are stored in the blood. They are stored in the muscle. *They are excreted in urine.* They can cause toxicity in the body. They are converted to fat.

True or False? Drinking water is the only way to meet your recommended daily water requirements.

True *False*

True or False? Weight is the only important metric to measure when completing a diet program.

True *False*

What type of nutrient has the most calories per gram?

Vitamins Minerals Protein Carbohydrate *Fat*

Unlike the resting energy expenditure (REE), the total daily energy expenditure (TDEE) accounts for which of the following in order to estimate the total daily calorie intake an individual needs?

Weight *Daily activity* Age Gender Height

Proteins that contain all nine essential amino acids are referred to as ______ proteins.

essential *complete* complex necessary sufficient

Complex carbohydrates are also known as

fibers. *starches.* sugars. amino acids. micronutrients.

Electrolytes are defined as

macronutrients that support fluid balance and body pH. minerals that cannot be produced by the body and need to be consumed from food sources. essential nutrients that are required for metabolic processes. essential vitamins that support physiological functions. *minerals in the body that have an electric charge.*

Nutrients that the body must consume as it cannot produce it in suitable quantities are known as

macronutrients. micronutrients. *essential nutrients.* nonessential nutrients. minerals.

The simplest form of protein is known as

nitrogen. lipids. *amino acids.* hydrogen. muscle.

Individuals who struggle to differentiate between hunger and the physiological state accompanying negative emotions are known as

social eaters. *emotional eaters.* ritual eaters. overeaters. undereaters.

Which of the following are health benefits of cholesterol?

*Cholesterol is necessary in the formation of the myelin sheath.* Cholesterol consumption reduces the risk of heart attacks. Cholesterol consumption reduces the risk of strokes. *Cholesterol is necessary in the creation of hormones, such as estrogen and testosterone.* Cholesterol consumption has anti-inflammatory effects.

What is considered to be the most accurate way to estimate your Resting Energy Expenditure?

*Going to a hospital to have your Basal Metabolic Rate or Resting Metabolic Rate measured* Using the Harris Benedict equation Using the One Calorie method Using the Mifflin Jeor equation Counting the number of calories you consume daily

Which of the following groups are likely to require more protein than the recommended amount in order to maintain a positive nitrogen balance?

*Individuals that exercise regularly* Women Young adults *Older adults* *Athletes*

According to the Academy of Nutrition and Dietetics, a dietary supplement may be necessary for which of the following individuals?

*Karen recently turned 65 years old and is retiring.* Raul is a college student who regularly works out. Darren has recently started trying to incorporate more fruits and vegetables into his diet. *Jane has recently started following a vegan diet.* *Andrea is pregnant with her first child.*

High protein diets can have a negative impact on which of the following organs?

*Kidney* Heart Lungs Bladder *Liver*

Which of the following are considered simple carbohydrates?

*Lactose* Starch Cellulose *Sucrose* *Glucose*

What is the recommended amount of daily calories that should come from trans fats?

*Less than 1%* 1-5% 5-10% 10-15% 15-20%

Which of the following are positive health benefits of consuming soluble fiber?

*Maintaining the health of gut bacteria* Reducing constipation *Reducing cholesterol* Promotes muscle building Increases nutrient absorption

Which of the following are examples of fortified foods?

*Orange juice with added vitamin D* Cookies made without added sugars Organic eggs *Pasta with added iron* Bread with added whole wheat

Shane is at a higher risk for heart disease due to having high levels of bad cholesterol. What type of fat is it most important that he avoid eating?

*Saturated fatty acids* Monosaturated fatty acids Polyunsaturated fatty acids Essential fatty acids Omega-3 fatty acids

Which of the following are potential benefits of short-term diets?

*Short-term diets may help you build momentum.* The effects of short-term diets tend to last after the diet has ended. Short-term diets are designed to be sustainable. *Short-term diets may be motivating.* Short-term diets focus on maintaining your results.

True or False? "A diet" is not the same thing as "being on a diet."

*True* False

True or False? Drinking too much water can result in death.

*True* False

Food fortification is the process of

*adding micronutrients to food products.* certifying that foods meet regulatory standards. analyzing the macronutrients within a food product. creating a diet plan for an individual based on their health goals. growing crops without utilizing chemical pesticides or bioengineered genes.

Carbohydrates, proteins, lipids, and vitamins are all considered

*organic substances.* macronutrients. micronutrients. minerals. inorganic substances.

Fatty acids without any double bonded carbon molecules are known as

*saturated fatty acids.* monosaturated fatty acids. polyunsaturated fatty acids. Omega-3 fatty acids. Omega-6 fatty acids.

Categorize each of the following as major minerals or trace minerals.

Sodium: major mineral Zinc: trace mineral Iron: trace mineral Calcium: major mineral Potassium: major mineral

Most dietary fats fall into which category of fats?

Sterols Phospholipids *Triglycerides* Complex fats Essential fats

True or False? It is not possible to obtain all of the essential amino acids from plant protein.

True *False*