Health & Wellness ch. 8
1 G carbohydrates =
4 cal
1 G protein =
4 cal
1 G fat =
9 cal
Antioxidants a. protect cells from damage by blocking the formation of free radicals. b. help the body manufacture vitamins. c. protect the body from dehydration by ensuring adequate fluid levels. d. make up about 70% of total body weight.
a
Complete protein sources a. supply all essential amino acids. b. supply more energy than incomplete protein sources. c. are stored in the body as fat. d. increase serum cholesterol levels.
a
Endurance athletes may need to consume additional a. carbohydrates. b. protein. c. vitamins. d. minerals.
a
Foods from animal sources usually provide __________ proteins. a. complete b. primary c. secondary d. incomplete
a
Glycemic index is a measure of the effects of the consumption of a food on __________ levels. a. blood glucose b. HDL c. LDL d. triglyceride
a
How many cups of fruit per day are recommended by USDA's MyPyramid for someone on a 2000 calorie diet? a. 2 b. 3 c. 4 d. 6
a
Hydrogenated vegetable oils are typically __________ than vegetable oils that have not been hydrogenated. a. higher in saturated fat b. lower in saturated fat c. less stable d. more liquid
a
Minerals a. help regulate body functions. b. are found only in animal products. c. provide the body with 4 calories/gram in energy. d. make up about 70% of total body weight.
a
Osteoporosis is associated with low intake of a. calcium. b. niacin. c. zinc. d. iron.
a
The Food and Nutrition Board of the National Academies defines __________ as non-digestible carbohydrates that occur naturally in plant foods. a. dietary fiber b. functional fiber c. whole grains d. viscous fiber
a
The energy in foods is expressed as: a. a kilocalorie. b. a calorie. c. fat calorie. d. carbohydrate calories.
a
The stored form of carbohydrate in the muscles and liver is a. glycogen. b. polysaccharide. c. monosaccharide. d. glucose.
a
Vegetarians who eat grains, fruits, vegetables, and dairy products are called a. lacto-vegetarians. b. lacto-ovo-vegetarians. c. semivegetarians. d. vegans.
a
Which of the following foods is most likely to have a food label? a. ready-to-eat breakfast cereal b. ground beef c. carrots d. apples
a
Which of the following is LEAST likely to be contaminated with mercury? a. light tuna b. shark c. swordfish d. king mackerel
a
Which of the following is NOT one of the Dietary Guidelines for Americans? a. Choose a diet low in complex carbohydrates. b. Control calorie intake to manage body weight. c. Increase daily intake of vegetables and fruits. d. Be physically active every day.
a
An amino acid is a. a fatty acid that has no double bonds between carbon atoms. b. a protein building block. c. a type of carbohydrate that is difficult for humans to digest. d. a simple sugar that is the body's basic fuel.
b
As part of total adequate daily water intake, an adult male should drink about __________ cups of fluid. a. 12 b. 13 c. 14 d. 15
b
For a 2000-calorie diet, MyPyramid recommends __________ cups of milk or the equivalent per day. a. 2 b. 3 c. 4 d. 6
b
For a person who weighs 64 kg (about 140 pounds), adequate daily intake of protein is a. 40 grams. b. 50 grams. c. 60 grams. d. 70 grams.
b
How many cups of vegetables per day are recommended by USDA's MyPyramid for someone on a 2000-calorie diet? a. 1.5 b. 2.5 c. 4.0 d. 5.0
b
Proteins supply the body with __________ calories of energy per gram. a. 2 b. 4 c. 7 d. 9
b
Several kinds of fish have been promoted as having a positive effect on cardiovascular health because they are rich in a. omega-6 fatty acids. b. omega-3 fatty acids. c. trans fatty acids. d. monounsaturated fatty acids.
b
The Food and Nutrition Board of the National Academies defines __________ as non-digestible carbohydrate that has been either isolated from natural sources or synthesized in a lab and then added to a food product or supplement. a. dietary fiber b. functional fiber c. whole grains d. viscous fiber
b
The USDA recommends a daily limit of___________ teaspoons of added sugars for someone consuming a 2000-calorie diet. a. 4 b. 8 c. 20 d. 50
b
The amount of essential fat in the form of vegetable oil needed daily by humans is approximately __________ teaspoons. a. 1-2 b. 3-4 c. 10-12 d. 15-18
b
The minimum daily adult requirement for carbohydrates is __________ grams. a. 30 b. 130 c. 300 d. 500
b
The recommended daily intake of fiber for women is __________ grams. a. 15 b. 25 c. 35 d. 45
b
The recommended daily intake of protein is __________ of total daily calories. a. less than 10% b. 10-35% c. 20-35% d. 45-65%
b
To control your blood cholesterol levels, the most important action you can take is to limit the amount of __________ fat in your diet. a. polyunsaturated b. saturated c. monounsaturated d. omega-3
b
Two nutrients of particular concern for women are a. vitamins A and E. b. calcium and iron. c. protein and vitamin D. d. sodium and zinc.
b
Vegans are likely to encounter the most difficulty in obtaining adequate intake of a. complex carbohydrates. b. vitamin B-12. c. dietary fiber. d. folate.
b
Vegetarians a. need protein supplements. b. should eat a variety of plant sources of protein. c. need to complement their proteins at each meal. d. are usually deficient in protein.
b
Vitamin __________ is NOT a fat-soluble vitamin. a. A b. B-12 c. D d. K
b
Which of the following fats has the most health benefits? a. saturated b. monounsaturated c. hydrogenated d. trans
b
Which of the following is NOT a good source of dietary fiber? a. avocado b. hamburger c. oatmeal d. winter squash
b
Which of the following is a primary function of fats in your diet? a. They serve as an important component of muscle. b. They aid in your body's absorption of certain vitamins. c. They protect against oxidation.
b
Which of the following is a source of incomplete protein? a. meat b. nuts c. eggs d. cheese
b
Which of the following is an example of an unrefined complex carbohydrate? a. white bread b. oatmeal c. white rice d. wheat flour
b
Which of the following nutrients does NOT help build and maintain bone density? a. vitamin K b phosphorous c. vitamin D d. calcium
b
Which of the following nutrients does NOT supply the body with energy? a. fats b. vitamins c. carbohydrates d. proteins
b
Which of the following statements about vitamins is true? a. Vitamins are required by the body in large amounts. b. Vitamins are important in the maintenance of the immune system. c. Vitamins provide energy directly to the body. d. Vitamins are best taken in the form of vitamin supplements.
b
Which part of a whole grain typically remains after processing? a. germ b. endosperm c. bran d. fiber
b
A guideline for food safety is to a. wash hands for 10 seconds after handling food. b. make certain that hamburgers are cooked to 110°F. c. cook stuffing separately from poultry. d. store eggs in their designated space on the refrigerator door.
c
As part of total adequate daily water intake, an adult female should drink about __________ cups of fluid. a. 7 b. 8 c. 9 d. 10
c
During high-intensity exercise, muscles primarily get their energy from a. protein. b. fat. c. carbohydrates. d. vitamins
c
Excess protein in the diet a. inhibits chemical reactions promoted by oxygen. b. decreases bulk in the stool. c. is changed into fat for energy storage. d. is stored in the liver for future use.
c
How many ounce-equivalents of meat and beans per day are recommended by USDA's MyPyramid for someone on a 2000-calorie diet? a. 3.5 b. 4.5 c. 5.5 d. 6.5
c
Leading sources of saturated fat in the American diet do NOT include a. animal products. b. whole milk and cheese. c. peanut butter. d. hot dogs and lunch meats.
c
Most men's diets include less-than-recommended levels of a. calcium. b. iron. c. fruit. d. red meat.
c
The Acceptable Macronutrient Distribution Range (AMDR) for total daily fat intake (expressed as a percentage of total calories) is a. 10-15%. b. 15-25%. c. 20-35%. d. 30-45%.
c
The Dietary Reference Intakes a. are part of a diet plan. b. are used as a basis for most food labels. c. are designed to prevent nutritional deficiencies and chronic diseases. d. are a food group plan.
c
The Food and Nutrition Board set a goal of reducing sodium intake to less than __________ per day. a. 1000 mg b. 1500 mg c. 2300 mg d. 2400 mg
c
The major source of fuel for the body during rest and light activity is a. proteins. b. carbohydrates. c. fats. d. vitamins.
c
The primary function of carbohydrates is to a. serve as an important component of muscle. b. provide texture and flavor to foods. c. supply energy to body cells. d. promote chemical reactions within cells.
c
The primary source of calcium in the diet is a. meat. b. fruit. c. dairy products. d. cereal grains.
c
The recommended daily intake of fiber for men is __________ grams. a. 18 b. 28 c. 38 d. more than 50
c
Which of the following are micronutrients? a. proteins b. fats c. minerals d. carbohydrates
c
Which of the following is NOT a case when supplements might be recommended by the Food and Nutrition Board? a. folic acid for young women who are capable of becoming pregnant b. vitamin C for smokers c. protein for highly active individuals d. vitamin B-12 for older adults
c
Which of the following is NOT a good strategy for reducing saturated and trans fat intake? a. choosing nonfat dairy products b. trimming visible fat off meats c. using stick margarine instead of vegetable oil d. eating low-fat vegetarian main dishes
c
Which of the following is NOT made up of protein? a. muscles b. bones c. adipose tissue d. blood
c
Which of the following is a cruciferous vegetable? a. potato b. onion c. broccoli d. carrot
c
Which of the following is likely to be lowest in unhealthy fats? a. stick margarine b. tub margarine c. canola oil d. butter
c
Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board of the National Academies? a. 40% of daily calories as protein, 40% of daily calories as carbohydrate, 20% of daily calories as fat b. 30% of daily calories as protein, 35% of daily calories as carbohydrate, 35% of daily calories as fat c. 10% of daily calories as protein, 65% of daily calories as carbohydrate, 25% of daily calories as fat d. 15% of daily calories as protein, 45% of daily calories as carbohydrate, 40% of daily calories as fat
c
Which of the following would typically contain the most trans fat? a. liquid vegetable oil b. squeeze margarine c. stick margarine d. soft tub margarine
c
__________ is NOT a water-soluble vitamin. a. Niacin b. Vitamin C c. Vitamin E d. Folate
c
what are the 5 areas of fitness?
cardiorespiratory endurance, Muscular endurance. ... Muscular strength. ... Flexibility, body comp
A good source of omega-3 fatty acids is a. chicken. b. pork. c. spinach. d. salmon.
d
Anemia is associated with a deficiency in a. calcium. b. phosphorus. c. zinc. d. iron.
d
Essential nutrients are best described as nutrients that a. supply energy for vital body processes. b. cannot be broken down by the digestive system. c. provide protection against the damaging effects of free radicals. d. must be obtained from food because the body can't manufacture them fast enough to meet physiological needs.
d
Fats supply the body with __________ calories of energy per gram. a. 2 b. 4 c. 7 d. 9
d
Foods from plant sources usually provide __________ proteins. a. complete b. primary c. secondary d. incomplete
d
Hydrogenation is NOT used for a. increasing the stability of an oil so it can be reused for deep frying. b. improving the texture of certain foods. c. extending the shelf life of foods made with oil. d. transforming margarine into liquid oils.
d
Most of the fats in food take the form of a. phospholipids. b. monoglycerides. c. sterols. d. triglycerides.
d
Phytochemicals a. are essential nutrients. b. provide the body with energy. c. are found only in vitamin and mineral supplements. d. occur naturally in plant foods.
d
Refined carbohydrates a. have more calories than unrefined carbohydrates. b. take longer to chew and digest than unrefined carbohydrates. c. are recommended over unrefined carbohydrates. d. are lower in fiber and vitamins than unrefined carbohydrates.
d
The Acceptable Macronutrient Distribution Range (AMDR) for total daily carbohydrate intake (expressed as a percentage of total calories) is a. 10-15%. b. 15-25%. c. 20-35%. d. 45-65%.
d
The approximate number of nutrients that have been identified as essential to human health is a. 3. b. 8. c. 28. d. 45.
d
The primary function of vitamins is to a. serve as an important component of muscle. b. provide texture and flavor to foods. c. supply energy to body cells. d. help chemical reactions take place.
d
Which of the following does NOT count as 1 ounce-equivalent of grains? a. 1 slice of bread b. 1 cup of cold cereal c. ½ cup of cooked rice d. a large bagel
d
Which of the following is NOT a function of fats? a. insulation b. fuel for body systems c. absorption of fat-soluble vitamins d. to form important components of blood
d
Which of the following is NOT a health benefit of fiber? a. It lowers blood cholesterol levels. b. It helps in diabetes management. c. It lowers the risk of some kinds of cancer. d. It lowers the risk of osteoporosis.
d
Which one of the following types of fat raises the level of HDL cholesterol in the blood? a. saturated fats b. trans fats c. omega-6 polyunsaturated fats d. monounsaturated fatty acids
d
Which vitamin enhances the absorption of iron? a. calcium b. vitamin B-12 c. vitamin D d. vitamin C
d
what is an incomplete protein?
doesn't have the needed amino acids, plants
Adequate intake of sodium is 2500 mg per day.
f
Athletes should follow a diet with 60-65% of calories coming from protein.
f
Essential nutrients are produced by the body.
f
Following any type of vegetarian diet requires the use of dietary supplements such as fiber pills.
f
Foods with a high glycemic index directly contribute to obesity.
f
One cup of pasta counts as one ounce-equivalent from the grains food group.
f
Saturated fat provides more calories than monounsaturated fat.
f
Taking large doses of vitamins are safe and healthy.
f
The FDA tests dietary supplements for purity and potency.
f
The Food and Nutrition Board recommends that protein intake should be 45-65% of total daily calories.
f
The World Health Organization recommends a limit of 25% of total daily calories as added simple sugars.
f
The average adult needs about 3000 calories a day to meet individual energy needs.
f
The process of hydrogenation turns a solid fat into an oil.
f
The recommended intake of fiber for adult men is 20 grams per day.
f
To maintain fluid balance, the average person needs to consume approximately 6 cups of water a day.
f
Trans fatty acids have been found to increase HDL cholesterol.
f
Women who may become pregnant should take a vitamin C supplement daily.
f
5 health related conditions
heart disease, heart attack, stroke, high blood pressure, diabetes
what are legumes
incomplete proteins from plant sources
what is a complete protein?
it has all the needed amino acids, meats
what are the 6 dimensions of wellness?
physical, emotional, spiritual, intellectual, environmental and social
what are essential nutrients
substances from food because your body in unable to make them
A diet high in dietary fiber has been shown to combat diabetes and high cholesterol levels.
t
Carbohydrates consumed in excess of dietary needs can be stored in the body as fat.
t
Crops grown as organic must meet limits on pesticide residues.
t
Fats supply more energy per gram than any other nutrient.
t
French fries and fried chicken are often rich in trans fats.
t
Incomplete proteins are missing at least one essential amino acid.
t
Milk is a source of simple carbohydrate.
t
Most of the fat in foods is in the form of triglycerides.
t
Popcorn is a whole-grain food.
t
Proteins consumed throughout the course of the day can complement each other to form a pool of amino acids the body can draw from to produce necessary proteins.
t
Sports drinks are a good choice as a fluid replacement for activities lasting longer than 90 minutes.
t
The Dietary Guidelines recommend a diet moderate in sugar, salt, and sodium.
t
Twenty common amino acids are found in food, but only nine are essential in the diet.
t
Vitamins are classified as either water-soluble or fat-soluble.
t
White potatoes have a high glycemic index.
t
what are amino acids
the building blocks of proteins
what is the gylcemic index?
the effect on the blood glucose levels
why do food manufg use hydrogenation
to increase shelf life
why are carbs needed?
to provide energy to the cells
what are the 6 essential nutrients
vitamins, minerals, water, fates, proteins, carbohydrates
