Modules 2 - 7

A cycle of quick weight loss and regain which may cause the body's metabolism to slow down is known as

"yo-yo dieting"

A nursing mother produces about _______ounces of milk a day.

25

A pregnancy weight gain of _______pounds is recommended for women who are at their appropriate or normal weights.

25-35

Without food to replenish it (during starvation), the liver's glycogen supply can be depleted within:

3-6 hours

During the second and third trimesters of pregnancy, a daily increase of __________ calories is recommended.

300

One gram of protein is equal to ________ calories.

4 calories

How many calories per gram of carbohydrate?

4 calories per gram

What percent of a meal's energy is used up in the digestion of food also called the "thermic effect of food"

5-10%

Approximately what percent of calories from fat would be provided by a soup with 200 calories per serving and 99 calories from fat?

50%

What population had been the primary target of body image idealization especially in the U.S. culture?

Females

The digestive tract needs _____that provides the bulk against which the muscles of the colon can work and stay toned.

Fiber

Characteristics of cardiorespiratory endurance include

Increased cardiac output and oxygen delivery Reduced blood pressure

When the pancreas detects a high concentration of the blood's sugar, glucose, it releases:

Insulin

Characteristics of colostrum include the following:

all of the above it contains antibodies from the mother's blood it is produced the first 2-3 days after birth it contains bifidus factors

Parents can teach children to become responsible with regard to food intake by:

all of the above modeling the behavior they want the children to learn creating positive learning experiences around food giving children a certain amount of authority with regard to food choices

Which of the following is among the most dangerous and illegal ergogenic practice?

anabolic steroids

Which of the eating disorders is the most dangerous from a medical standpoint?

anorexia nervosa

Vitamin E serves as a (an):

antioxidant

The psychological desire to eat is referred to as:

appetite

Based on the USDA MyPlate, how should butter be counted?

as a 'saturated fat' and limited

Body Mass Index is unsuitable for use with:

athletes pregnant women

Which of the following statements is true?

athletes need slightly more protein than other healthy adults

Which of these fats would NOT be counted as saturated fat when meal planning?

avocado oil

Muscles respond to the overload of exercise by gaining

strength size

Blood triglyceride levels may be reduced by reducing which of the following foods in your diet?

sweets alcohol

A measure of the extent to which a food raises the blood glucose level and elicits an insulin response is called:

the glycemic effect

The pregnant woman's extraordinary need for folate is due to:

the great increase in her blood volume the rapid growth of the fetus

The more processed a food typically:

the more sodium it contains the less potassium it contains

Characteristics of type 2 diabetes may include all of the following except:

the pancreas makes no insulin

Characteristic(s) of Type I Diabetes include:

the person's immune system attacks the cells of the pancreas the pancreas no longer makes any insulin

Which of the following helps prevent Type 2 Diabetes?

weight control and exercise

passes food to the stomach

esophagus

A woman who craves non-nutritious substances during pregnancy:

may have a nutrient poor diet is experiencing pica

Which of the following groups of the USDA Food Patterns contribute an abundance of high-quality protein?

meat milk

Which of the following food groups in the USDA Food Patterns provides the least amount of carbohydrates to the diet?

meat, poultry, fish and eggs

In the USDA Food Patterns and MyPlate, cheese is included as a member of the ________ group.

milk

Which of the following contains significant amounts of carbohydrates?

milk

All of the following nutrients are organic except:

minerals

Digestion of starch begins in the:

mouth

chews and mixes foods with saliva

mouth

A disadvantage of anaerobic activity is:

muscle fatigue from lactic acid build-up

Which of the following is found in the chemical structure of proteins, but not in carbohydrate and triglycerides?

nitrogen

The stomach's main function is the digestion of this nutrient.

protein

The energy-yielding nutrients include:

protein, fat

In which of the following ways do B vitamins interact with energy-yielding nutrients?

They are not a source of energy, but they are needed to convert the foods we eat into usable energy form for our body.

The first sign of dehydration is:

Thirst

glucose

This is a monosaccharide

George is a 35 year old athlete using lots of supplements to give him a competitive advantage. Which of the following nutrient intake recommendations would you suggest for George to become familiar with for his safety?

Tolerable Upper Intake Levels (UL)

A resting blood pressure of 118 over 76 is considered within the "normal" range for good health.

True

According to the textbook, we have 20 different amino acids in our body.

True

All pregnant women with a family history of diabetes should be screened for diabetes between 24 and 28 weeks gestation.

True

Bulimia is more prevalent than anorexia nervosa and is more common in women than in men.

True

Cells are organized into tissues that perform specialized tasks and tissues are grouped together to form whole organs.

True

Cells can be described as self-contained living entities.

True

Chocolate is a food source of magnesium.

True

Consuming large amounts of calories from meat to build extra muscle tissue does not work because the body will either convert the excess protein to fuel or store it as fat.

True

Eating a meal high in salt (or sodium) can temporarily increase the body's water content.

True

Excessive milk intakes in children particularly between the ages of 3 years and 12 years can contribute to anemia, since milk is a poor source of iron.

True

Fat soluble vitamins can have toxic effects when over-supplemented.

True

Licensing provides a way to identify people who have met minimum standards of education and experience.

True

Lipids need a transport carrier to move them through the bloodstream.

True

Malnutrition includes deficiencies, imbalances, and excesses of nutrients

True

Nutrient density is getting the maximum amount of nutrients for the minimum number of calories for a given food.

True

One way to tell if a fat is saturated, is if it is solid at room temperature.

True

PEM (also called PCM) is the world's most widespread form of malnutrition.

True

Society plays a role in eating disorders. They are known only in developed nations, and their prevalence increases as food becomes more plentiful and wealth increases in that culture.

True

Taller people use proportionately more energy (calories) than shorter people.

True

The World Health Organization recommends that 10% or less of our calorie intake should come from sugar, which matches the added sugar recommendation in the 2020-2025 USDA Dietary Guidelines.

True

The exchange list system groups foods and establishes serving sizes based on the carbohydate and calorie content of foods.

True

The exchange system is unique from the USDA Food Patterns and MyPlate because it provides more precision in calorie control.

True

The five components of physical fitness are cardiorespiratory fitness, musculoskeletal fitness, flexibility, balance, and speed.

True

The goal of scientific research is to distinguish correlations from anecdotal information and investigate a possible cause-effect relationship.

True

The human body and foods that we eat are made up of the same compounds just arranged in different ways.

True

There are many influencing factors to both energy intake and energy expenditure, and they are interwoven with biological and behavioral factors that affect both sides of the energy balance equation.

True

This 2020-2025 Dietary Guidelines highlight the importance of encouraging healthy dietary patterns at every life stage from infancy through older adulthood.

True

Which of these is a (are) categories of the DRI's (Dietary Reference Intakes)?

UL RDA EER AL

An uninformed strict vegetarian (vegan) is at special risk for ________ deficiency.

Vitamin B12

Typically, the more meat you eat then the higher your intake of _________.

Vitamin B12

All of the following are fat-soluble vitamins except:

Vitamin C

Antioxidant nutrients that actively scavenge and quench free radicals in the body include:

Vitamins E and C

During exercise lasting less than 45 minutes the optimal beverage for replacing fluids is:

Water

Which of the following makes up about 60 percent of the body's weight?

Water

Which of the following terms would you look for on a bread label to choose the most nutritious product?

100% whole grain

For women and men in the 19-50 year old range, the calcium DRI is _________ milligrams.

1000

Approximately how many grams a day of carbohydrate are needed to ensure complete sparing of body protein in an average-size person?

130

How many calories are in a food that contains 15 grams of carbohydrate, 8 grams protein, and 5 grams of fat?

137

The percentages of the Daily Values on food packages are given in terms of a person requiring ______ calories each day

2,000

A person who continues exercising moderately for longer than ________minutes, begins to use less glucose and more fat for fuel

20

The Nutrition Facts Panel on a food label lists the following information for amounts per serving: 250 calories; 50 calories from fat. What percentage of the calories are provided by fat?

20%

Beverly consumed 1500 calories to maintain her weight before she became pregnant. Approximately how many calories should she consume during lactation?

2000

It is desirable to begin feeding the infant iron-fortified cereals by about ______months.

6

The nutrients fall into ________ classes.

6

What is the RDA for protein for a 40 year old male who is 6 ft. 4 inches tall and weighs 81.8 kilograms?

65 grams grams of protein

One gram of alcohol is equal to ________ calories.

7

How many amino acids are considered to be essential amino acids to the human body?

9

How many calories per gram of fat?

9 calories

Some of the specific nutrients that a person in their later years should pay close attention to include:

All of the above Vitamin D Water Iron

Which of the following appear to help prevent and treat hypertension in certain populations?

All of the above adequate calcium adequate potassium weight reduction (if overweight to start with) limit sodium intake

Benefits of physical activity and fitness include:

All of the above lower risks of some types of cancers lessened severity of mental anxiety and depression Improved bone density enhanced resistance to colds

As a way to lose weight, "yo-yo" diets may produce quick weight loss

All of the above with a subsequent regain of weight to a higher level after the diet. with no permanent weight loss. and may result in a slowed down metabolic rate.

A good approach to treat or prevent childhood obesity is to:

All of the above. Work to adjust the whole family's lifestyle to a healthy one. Integrate enjoyable physical activity into your daily schedules Limit TV and video game time for the whole household.

Obesity is associated with an increased risk of:

All of these choices are correct. some cancers diabetes hypertension

Based on the USDA MyPlate, how would Koolaid be counted?

As 'added sugars', and limited

BMR stands for:

Basal Metabolic Rate

Thiamin deficiency disease is known as:

Beriberi

BMI stands for:

Body Mass Index

Water excretion is regulated by which organs?

Brain Kidneys

Populations of people with high intakes of vegetables and fruits rich in antioxidant nutrients have low rates of:

Cancer

Which of the following is not a function of fat in the human body?

Carries the water-soluble nutrients in the blood

The DASH eating plan is another tool available to help guide a person to healthy eating. DASH stands for:

Dietary Approaches to Stop Hypertension

One reason we can't just live on supplements, instead we need to eat food is:

Emotional comfort Hormonal stimuli Digestive organs like unused muscles will weaken and grow smaller if they are not stimulated by food intake.

Adding excess protein or amino acid supplements to a diet already adequate in protein will stimulate muscle building.

False

In the USDA Food Patterns, butter belongs in the dairy group.

False

Minerals are organic compounds.

False

Most people in the U.S. have a hard time meeting their protein intake requirements.

False

Which of the following B vitamins is especially important for women of childbearing age to prevent neural tube defects?

Folate

A three-ounce serving of filet mignon offers about the same amount of iron as a three-ounce serving of water-packed tuna, but the beef contains over 300 calories while the tuna contains about 100 calories. This is an example of:

Nutrient Density

Based on the USDA Food Patterns and MyPlate, eggs belongs in which food group?

Protein foods

Which of the following people would NOT be covered by the DRI, based on the population the DRI's were designed for?

Robert, a 20 year old with cystic fibrosis

The chief ion used to maintain the volume of fluid outside cells is:

Sodium

Which of the following foods is exempt from listing it's ingredients on the food label?

There are no foods that are exempt from listing the ingredients on the food label.

At eight weeks of development, the fetus is characterized by:

a beating heart a fully formed digestive tract

The stomach lining is protected from the very strong acid of the stomach by:

a coat of mucus

An over-emphasis on meats in the diet to provide a protein-rich diet can lead to:

a low intake of vitamin C

In nutrition, the essential nutrient means:

a necessary nutrient that the body cannot manufacture for itself so it must be obtained from the diet.

By definition, a vitamin is all of the following except:

a non-essential nutrient

One of the characteristics of a nutritious diet is that the foods provide enough of each essential nutrient, fiber, and energy. This principle of diet planning is called:

adequacy

By design, the USDA MyPlate provides guidance that helps ensure which of the following:

adequacy balance moderation variety

Aerobic energy systems or pathways of metabolism include:

aerobic glycolysis of glucose beta oxidation of fat

The recommended age to introduce cow's milk to infants is:

after 12 months

Adaptations that the body shows after athletic training which may improve use of fuels during activity include:

all of the above

A common reason why adolescents may begin to have nutritional problems is (are):

all of the above eating disorders develop beginning to select more of their own foods versus being fed by their parents they may begin smoking which can depress the appetite

Vitamin K is best described as:

being involved with blood clotting

Which of the following substances is converted to Vitamin A in the body?

beta-carotene

You have just consumed a meal very high in fat. As a result, hormonal messages will tell the gallbladder to send _________ in amounts matched to the amount of fat present in the meal.

bile

A food that contains significant amounts of hidden fat is:

biscuits

Which of the following is often overlooked as a source of "hyper" behavior in children?

caffeine

Milk is a rich food source of which mineral?

calcium

Which of the following is the most abundant mineral in the body?

calcium

Food scientists measure food energy in:

calories

Recent recommendations suggest that we consume monounsaturated fats in the place of saturated fat. Which of the following items would achieve this goal?

canola oil olive oil

manufactures bile to help digest fats

liver

Foods rich in beta carotene include:

carrots mango

Excess fat around the _________ represents a greater risk to health than excess fat elsewhere on the body.

central abdominal area (waist)

You are trying to teach someone how to select an appropriate margarine to protect against heart disease. Therefore, you would tell the person to:

choose one that says trans-fat free

The B vitamins act as part of:

coenzymes

Regardless of the physical pursuits of an athlete, it is recommended that the majority of the calories in the diet come from:

complex carbohydrates

The best way to increase consumption of omega-3 fatty acids is to:

consume fish meals 2-3 times per week

In the first 20 seconds of an activity, ________provides the majority of energy the muscles use to go into action.

creatine phosphate

Anaerobic energy pathways (or systems to get energy) in the body include:

creatine phosphate anaerobic glycolysis

A friend complains of blurred vision, cravings for sweets, weakness, and excessive thirst and frequent urination. These symptoms are suggestive of

diabetes

Which of the following cells replace themselves every three days?

digestive tract cells

Which of the following strategies should be used by someone experiencing heartburn?

drink liquids an hour before or after meals, instead of with the meal. eat smaller meals

Strategies which help endurance athletes maintain good blood glucose levels for as long as they can during an event include:

eating a high carbohydrate diet regularly taking in a source of glucose during an endurance event - like a sports drink, a sports gel or a banana.

Which of the following is (are) used in a safe plan for carbohydrate loading?

eating a high-carbohydrate diet during the days before competition

A child with marasmus would exhibit all of the following symptoms except:

edema (big round belly)

Complex carbohydrates are:

long chains of glucose units (sugar units) arranged to form starch or fiber.

Sports drinks offer some advantages over water for athletes who:

exercise for periods longer than 45 minutes.

Research shows that successful weight maintainers:

exercise regularly

A person in an emergency situation is unable to eat for several weeks. Which of the following would provide the main source of energy this person needs to survive after the first day?

fat

The most energy-rich of the nutrients is:

fat

Which of the following athletes are most prone to iron deficiency?

female athletes endurance athletes

Which of these fats are heart healthy?

first cold press olive oil

Which of the following minerals hardens and stabilizes the crystals of the teeth and makes the enamel resistant to decay?

flouride

Which of the following nutrients is related to the prevention of neural tube defects?

folate

Which of the following monosaccharides is primarily responsible for the sweet taste of fruit?

fructose

Which of the following food groups is not considered a good source of protein?

fruits

stores bile until needed

gallbladder

For people with extreme obesity or morbid obesity, an extreme procedure in which the stomach size is restricted surgically is known as:

gastric bypass

Which of the following is the most used monosaccharide inside the body?

glucose

sucrose

glucose + fructose

lactose

glucose + galactose

maltose

glucose + glucose

The liver can convert energy-yielding nutrients into a storage form of energy called:

glycogen

Energy can be stored in the body as:

glycogen fat

Based on the USDA Food Patterns and MyPlate, rice and oatmeal belong in which food group?

grain

Amounts of this (these) must be listed on food labels:

grams trans fat grams saturated fat milligrams cholesterol

churns, mixes and grinds food to a liquid mass

stomach

Risk for high blood cholesterol is impacted by:

heredity lifestyle nutrition (all of the above)

The main factor in a person's diet that may contribute to elevated blood cholesterol is:

high saturated fat intake

Compared to meat-eaters, vegetarians tend to have:

higher fiber intakes higher intakes of complex carbohydrates

Fatty acids can differ from one another:

in chain length in degree of saturation

The best way to achieve a desirable amount of fiber in the diet is to :

include fruits, vegetables and whole grains in your meals emphasize whole, unprocessed foods in your meals.

Which of the following must be available to the body for thyroxine to be synthesized?

iodine

Vitamin C supplements enhance the absorption of ___________.

iron

Which of the following statements about cholesterol is false?

it is an essential nutrient, because the body cannot make it.

Which of the following is (are) characteristic(s) of liver glycogen?

it is for the body's ongoing glucose needs it can be released into the blood as glucose

You can tell a claim about nutrition is suspicious or possible "nutrition quackery" if it bears the following characteristics:

it is made by an advertiser who is paid to make claims the evidence used to support the claim is in the form of testimonials

Characteristics of the artificial fat olestra include:

it passes through the digestive tract unabsorbed

All of the following effects of watching television contribute to obesity except:

it presents positive images of overweight people

Approximately 25% of an adolescent's calories have been found to come from snacks therefore it would be a wise approach to :

keep healthy snack foods in the house

Products of incomplete breakdown of fat that are formed when carbohydrates are not available to the body are called:

ketone bodies

A healthy person starting with average body fat can live on water alone, totally deprived of food for several weeks due to the process called:

ketosis

Anaerobic glucose breakdown (glycolysis) produces fragments of glucose molecules that accumulate in the tissues and blood, which is called:

lactic acid (or lactate)

reabsorbs water and minerals

large intestine

EPA and DHA are:

omega-3 fats found in the tissues of fish

You have a friend who has very little exposure to the sun and she consumes very few calcium-rich foods. In addition, she has a 2 year old child and 3 month old twins. Your friend is at very high risk for developing:

osteomalacia (weak bones)

Dehydration can be a common cause of mild confusion in the elderly because

our thirst mechanism becomes less precise as we age our kidneys become less efficient at reabsorption of water from the urine as we age.

When the blood glucose level rises after a meal, the first organ to respond to help bring that blood sugar back down is the:

pancreas

Which of the following is not one of the major storage locations for energy within the body?

pancreas

secretes enzymes to digest energy-yielding nutrients

pancreas

Which of the following words on an ingredient list would alert you to the presence of trans-fatty acids in the product?

partially-hydrogenated vegetable oil

In the U.S. scurvy is seldom seen today except in:

people addicted to alcohol

Which of the following is the principal positively charged ion inside the body cells.

potassium

A compound in food that can be converted into an active vitamin inside the body is known as a(an):

precursor or a provitamin

Which of the follow dietary strategies can be implemented to reduce inflammation?

reducing intake of omega-6 fats increasing intake of functional foods such as green tea, turmeric, ginger reducing intake of refined carbohydrates increasing intake of omega-3 fats (all of the above)

What changes in lifestyle could bring about reductions in blood cholesterol?

restricting total fat regular aerobic-type exercise restricting saturated fat (All of the above)

Which of the following should be introduced first when feeding a baby?

rice cereal

The principal food source of chloride is:

salt

The best source of valid nutrition information is:

scientific journals

The best way to teach your child a healthy disposition on eating is to

set a good example

The theory that the body tends to maintain a certain weight by means of its own internal controls is referred to as the _____ theory.

set-point theory

Effects of protein-energy malnutrition on the body's defense system include:

skin becomes thinner with less connective tissue. antibody secretions and immune cell number are reduced

Older people generally need less energy than younger people due to:

slowed basal metabolic rate

The primary organ of digestion and absorption is the:

small intestine

secretes enzymes that digest carbohydrates, fat and protein.

small intestine

Your 13 month old child is rubbing his hands in his spaghetti sauce and sucking the sauce off of his fingers, then progressively squishing the noodles one-by-one on his tray between bites. A good approach to this eating behavior is to:

smile and realize its a normal part of his sensory development, learning about food and enjoying it!

Which of the following factors is not associated with raising the basal metabolic rate?

starvation

Preferred ways to cook vegetables include:

steamed with a little water microwaved with just a little water

The term ergogenic means:

the product has special work-enhancing powers

which of the following statements are true about water-soluble vitamins? quizlet

they are easily excreted in the urine they can be leached out of foods by cooking in water.

Which of the following statements is NOT true about the DRI?

they are minimum requirements, not recommendations

Which of the following statements regarding trans-fatty acids is true?

they arise when vegetable oils are hydrogenated.

Characteristics of Anorexia Nervosa include:

they come from middle-or-upper class families they tend to be perfectionists

Osteoporosis is most often associated with

underweight

When amino acids are degraded for energy, their amine groups are stripped off and used elsewhere in the body or incorporated by the liver into:

urea

In an effort to lower blood LDL levels, you would tell someone to:

use olive oil in the place of saturated fat

Vitamin A plays an important role in :

vision reproduction

Researchers state that the immune system is positively affected by:

vitamin C

Your best friend tells you that she has started taking vitamin supplements to give her energy. How would you respond to her statement?

vitamins do not yield usable energy (calories)