Nutrition
what % of kcalories in our diet should be in the form of fats
20-35%
the american heart association recommends a women should limit added sugar to 6 teaspoons/day, and men should limit added sugar to 9 teaspoons/day. How many grams of sugar would that be for a man?
36 grams
what are the adequate intakes for dietary fiber, for men and women respectively
38 and 25 grams
Protein provides ___ calories per gram.
4 kcal/gram
the acceptable distribution range for carbs is between _____ of your total caloric daily intake
45 and 65 percent
a healthy diet should contain what percent range of kcalories in the form of carbohydrates?
45%-65%
if you ate two servings of this food how many calories would you consume
460 kcals
the composition of the brain is _____ % fat
60
a general rule of thumb is to eat at least ___ oz of seafood/week
8
RDA values are set to meet the needs of the vast majority 97 to 98 percent of the target health population.
97 to 98 % of the population
what percentage of kcalories in our diet should be in the form of saturated fatty acids
<10%
which of the following is not a desirable value used to meassure an overall lipid profile
ELDL: 2-8mg/dL
which one of the following diseases is brought on by severe dietary protein deficiency?
Kwashiorkor
fat soluble vitamins
Vitamins A, D, E, K
when looking at a new nutrition facts label, what %DV of added sugars in a product would make that product low in added sugars
a product has 5% or less %DV
_____ are created for nutrients when there is insufficient consistent scientific evidence to set as estimated average requirement for the entire population
adequate intake
good source of vitamin D
all of the above (fatty fish, fortified milk, fortified orange juice, fortified cereal)
which vegetable is a good source of vitamin c
all of the above (raw green & red peppers, sweet potatoes, broccoli)
when protein is digested, its broken down into individual
amino acids
which of the following foods contain all of the essential amino acids
both a and b (animal and soy products)
which four of the following are considered non starchy vegetables?
broccoli, leafy greens, green peppers, green beans
proteins most important function is to
build tissue
which of the following is NOT one of the five primary functions of carbohydrates according to the university of hawaii human nutrition text
building micro molecules
a fatty acid is considered saturated when it has as many hydrogen atoms as it can possibly have: it is saturated with hydrogen. given this info which two of the following five sources of fat would be considered more saturated.
butter and cheese
select the two ways these fatty acids can be characterized
by the # of carbons they have (their length) and by the bonds connecting those carbons in the chain (single or double bonds)
which vitamin and which mineral are plant bases milks fortified with in order to be considered part of the dairy group
calcium and vitamin D
biochemically which types of carbs are linked together in a long chain; simple or complex sugars
complex carbs
choose one animal product below that contains natural sugars
cows milk
which of the following statements is true regarding fat soluble vitamins
dietary fat enhances the absorption of fat soluble vitamins
complete proteins can be found in which food source
eggs
according to the dietary guidelines for Americans, added sugars should be limited to 20% of kcalories/day
false
body consists of much water, many of both water soluble vitamins and fat soluble vitamins circulate easily in the bloodstream
false
fats are a food group on my plate
false
focusing more on the amount of fat you consume and less on the type of fat you consume is most important when improving your diet
false
it is very risky to over consume daily protein needs
false
most healthy americans do not meet their daily protein needs
false
research suggests that a diet that is too high in omega 3 fats distorts the balance of pro-inflammatory agents, promoting chronic inflammation and causing the potential for health problems such as asthma, arthritis, allergies, or diabetes.
false
the chances of a woman having fraternal twins are not increased if the mother has had fraternal twins
false
the developing infant is called a fetus in the 3 to 9th week of development in the uterus
false
the only way to receive all of the nine essential amino acids is by eating meat, fish, and dairy products
false
tom was born at 39 weeks and weighed only 4lbs he would be classified a preterm infant
false
according to the osmosis youtube: what are two health benefits for eating foods with fiber
fiber goes through our digestive system undigested. this adds bulk to stool and can relieve constipation; and the fiber, beta-glucan is good for heart health
what effect does fiber have on the absorption of simple sugars
fiber slows down the rate of absorption of simple sugars
women in their child bearing years need an adequate intake of
folate
there are several reasons why glucose is considered the most important saccharide. which one of the following choices is not a reason why glucose is important?
glucose can be converted to protein for tissue building
name the five food groups according to MyPlate
grains, vegetables, fruit, protein, dairy
what three types of molecules are found in carbs
hydrogen, carbon, oxygen
The process of adding hydrogen to the carbon double bonds, thus making the fatty acid saturated
hydrogenation
all digestible carbs whether they come from simple sugars or from starches are broken down into their component monosaccharides into
immediate energy use, storage for later use
malnutrition, trauma, and burn injuries are examples of clinical conditions where protein needs will
increase
which life stage for the first time ever received dietary recommendations in the new dietary guidelines for americans 2020-2025
infants and toddlers
when viewing the label shown name which of the ingredients that would be considered high according to the %DV
iron 45%, added sugars 20%
the body initiates fat usage when
it has used all of its kcalories from carbohydrates
what does it mean when the DV%of a nutrient is listed as 20% or greater on a label
it indicates that food is considered high in that particular nutrient
if the DV% of a nutrient is listed as 5% or less on a label what does this indicate
it indicates the food is considered low in that particular nutrient
name two processed foods mentioned in the osmosis youtube that include added sugars.
ketchup and salad dressings
what is the name of the sugar that is found in milk
lactose
two plant sources that are considered protein foods on my plate
lentils and dry beans
because of its amino acid ration, which foods has the highest quality of protein
meat
amino acids are unique compared to carbs and fats because of the presence of ______ in their structure
nitrogen
which of the following foods is not mentioned in the osmosis youtube as a food that contains starch
nuts
if you want to increase vitamin C in your diet which food should you consume in larger amounts
oranges, tomatoes, green peppers
which of the following foods does not contain all nine of the essential amino acids in adequate amounts
peanuts
a protein is a chain of amino acids bounds to each other by a/an
peptide bond
why is it important to avoid processed meats
processed meats tend to be higher in sodium
eggs are found in which food group?
protein group
the AMDR is the calculated range of how much energy is recommended for a healthy diet from which of the following
protein, fats, carbs
which of the following is not a function of fats/lipids in the body
releasing energy
which two of the food sources listed below are good sources of the omega 3 fatty acids DHA and EPA
salmon and sardines
the DGA for 20002-2025 encourage healthy eating patterns. there are three things that the DGA suggests limiting for a healthier eating pattern. What are those three items?
saturated fats/trans fats, cholesterol, added sugars
in the dairy group which cow milks are considered to be low fat
skim milk and 1% milk
which of the two classifications of fiber below can help lower blood cholesterol and blood glucose levels
soluble fiber
when reading a nutrient facts panel where do you want to start reading to understand what the rest of the panels information means
start with serving size
what is the definition of DV%
the DV% listed shows how much of each nutrient is in one serving of food compared to the daily recommended amounts
defieciency of vitamin B12 can occure in which population
the elderly
why should fruit juices be a limited choice
they are a concentrated source of sugar
whole grains, vegetables, fruits. what effect do these foods have on your blood sugar level.
they are less likely to raise your blood sugar level
high fiber foods tend to be less energy dense. what makes a food less energy dense
they have fewer calories for the same volume of food.
antioxidant is a nutrient that helps fight damage to the cells of the body
true
because essential fatty acids are easily accessible in the diet essential fatty acid deficiency is extremely rare.
true
carbs provide us with kcalories energy
true
consuming more mono and polyunsaturated fatty acids are associated with a lower risk of cardiovascular disease that consuming saturated fatty acids and trans-fatty acids
true
contrary to what low carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity
true
even mild to moderate stress to the pregnant mother can and often will result in psychological and physical damage to the child
true
foods with fats generally contain a mixture of fatty acids
true
if all other needs of the body are met excess glucose can be used to make fat.
true
radiation, drugs, extra chromosomes and viruses would all be examples of teratogens
true
the higher up the words partially hydrogenated oil are on the list of ingredients the more trans fat the product contains.
true
there is a risk for toxicity if a nutrient is consumed at the UL standard or above
true
What is a desirable total cholesterol value used to target treatment
under 200 mg/dL
vitamin not involved in energy metabolism
vitamin A
vitamin that supports the vision function of the eyes
vitamin A
people who obtain proteins solely from plants should make sure they consume foods with
vitamin B12
since vegans do not eat animal foods which vitamin do they need to supplement.
vitamin B12
what nutrients below do not provide energy for the body
vitamins and minerals
which two of the food sources listed below are good sources of the omega 3 fatty acid, ALA
walnuts, canola oil
what makes an amino acid essential
we get them from food
the nutritional value of protein is dependent on
what amino acids it contains and in what quantities
when viewing information on a food package, what wording can you look for to ensure you are eating a whole grain product
whole grain is the first nutrient on the ingredient list and 100% whole grain is written on the front of the package
8 foods that contain a larger amount of their lipids in the form of hydrogenated fatty acids and or saturated fatty acids
whole milk, cheese, stick margarine, chicken, beef, egg, butter, pork chop