Nutrition Final
MYTH: Plant proteins are not complete; they lack certain amino acids.
REALITY: All essential amino acids are obtainable through plants by eating a variety of foods (complementary proteins). One example is a meal containing grains and legumes.
MYTH: People cannot meet protein needs with plant proteins alone.
REALITY: By eating a variety of foods, protein needs can be met with plant proteins alone.
MYTH: Plant proteins are difficult to digest.
REALITY: Digestibility depends on the source and preparation of the protein. Some plant proteins are very easy to digest.
MYTH: Proteins from different plant foods must be carefully mixed and eaten together in the same meal.
REALITY: Proteins do not have to be eaten at the same meal, it is more important to eat a variety throughout the day.
MYTH: Plant proteins are lacking in nutritional value because they are not balanced.
REALITY: There is no evidence that amino acid imbalances are important. Imbalance can be caused by improper supplementation.
MYTH: Plant proteins are lower in quality than animal proteins.
REALITY: protein quality is dependent partially on variety. plant proteins can be just as high in quality as animal proteins.
Malnutrition includes deficiencies, imbalances, and excesses of nutrients, any of which can be detrimental over time. Select one: True False
True
What types of food packaging could be used to block the penetration of the food by ultraviolet light?
Ultraviolet resistant materials or materials that absorb ultraviolet rays could be used in packaging foods that contain nutrients sensitive to ultraviolet light.
After the age of 50, the intake recommendation for energy assumes a _____ percent reduction in energy output per decade. Select one: a. 5 b. 12 c. 15 d. 20
a
All of the following are fibers except: Select one: a. glycogen. b. cellulose. c. hemicellulose. d. pectin.
a
All of the following are health benefits of insoluble fiber except: Select one: a. it lowers risk of diabetes. b. it alleviates constipation. c. it lowers risk of hemorrhoids. d. it may reduce risk of rectal cancer.
a
All pregnant women need generous amounts of _____ to spare their protein and to provide energy. Select one: a. carbohydrate b. fat c. protein d. calories
a
As physical activity continues beyond the first few minutes, which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients? Select one: a. glucagon b. thyroxine c. lactic acid d. a and b e. a and c
a
Carbohydrates are essential to provide energy for the body because: Select one: a. the glucose that is produced from them is vital to fuel most of the body's cells. b. proteins are available only to provide building block materials for tissues. c. ketone bodies produced from proteins do not provide adequate energy for cells. d. fats are not able to provide any energy to the cells.
a
Chromium works closely with: Select one: a. insulin. b. collagen. c. hemoglobin. d. enzymes.
a
Copper is an essential nutrient because of its role in: Select one: a. forming hemoglobin and collagen. b. increasing free radical activity. c. regulating zinc absorption. d. regulating blood glucose.
a
Digestion of most starch begins in the: Select one: a. mouth. b. esophagus. c. stomach. d. small intestine.
a
The best way to increase consumption of omega-3 fatty acids is to: Select one: a. increase intake of seed oils. b. choose fish as a protein food often. c. limit intake of polyunsaturated fats. d. take fish oil supplements.
b
The ideal pattern of weight gain for a healthy-weight woman is thought to be about _____ pounds total during the first three months of pregnancy. Select one: a. 2 b. 3 1/ 2 c. 4 d. 4 1/ 2
b
The main function of vitamin K is: Select one: a. to act as an antioxidant in cell membranes. b. to help activate proteins that help clot the blood. c. to influence body functions through its regulation of the genes. d. to help synthesize key bone proteins.
b
The most energy-rich of the nutrients is: Select one: a. carbohydrate. b. fat. c. protein. d. water.
b
The role of bile in fat digestion is to: Select one: a. digest fats in the stomach. b. emulsify fats in the small intestine. c. transport fats through the circulatory system. d. split fats into smaller components.
b
The role of inflammation in the development of atherosclerosis includes: Select one: a. damage to the cells lining the arteries by factors such as high HDL cholesterol. b. white blood cells being sent to the site by the immune system to try to repair the damage. c. production of foam cells that help to capture and remove LDL from the artery wall. d. proliferation of muscle cells of the artery wall, which repair the site.
b
Complex carbohydrates: Select one: a. include both single sugar units and linked pairs of sugar units. b. are known as the monosaccharides and disaccharides. c. are long chains of sugar units arranged to form starch or fiber. d. a and b e. b and c
c
EPA and DHA are: Select one: a. not important in nutrition. b. essential fatty acids. c. found in the oils of fish. d. omega-6 fatty acids.
c
George is a 35-year-old athlete using nutrient supplements to give him a competitive advantage. Which of the following nutrient intake recommendations would you suggest that George become familiar with? Select one: a. Adequate Intakes b. Estimated Average Requirements c. Tolerable Upper Intake Levels d. Recommended Dietary Allowances
c
Hormones are secreted and released into the blood by _____. Select one: a. antigens b. enzymes c. glands d. antibodies
c
How many amino acids are considered to be essential amino acids? Select one: a. 5 b. 7 c. 9 d. 13
c
If a woman develops preeclampsia during her pregnancy, what should her doctor tell her? Select one: a. Preeclampsia causes fluid retention around the ankles. b. She will need to shorten her exercise routine to decrease fluid retention. c. Her symptoms will likely disappear within a few days after delivery. d. This condition is chronic and must be monitored frequently.
c
In making recommendations for protein intake, the committee on DRI took into consideration that the protein in a normal diet would be: Select one: a. primarily from animal sources. b. primarily from plant sources. c. a combination of animal and plant sources. d. used with 100% efficiency by everyone.
c
In the early minutes of an activity, _____ provides the majority of energy the muscles use to go into action. Select one: a. fat b. liver glycogen c. muscle glycogen d. protein
c
In times of energy shortage from carbohydrates or fats in foods, the body uses protein in what way? Select one: a. decreases the breakdown of food proteins for energy and uses stored glycogen b. stores amino acids in the cells to be used later for energy c. removes the nitrogen portion and burns the remaining fragments for energy d. converts it to fat to provide more concentrated energy
c
Over half of the body's magnesium is stored in the: Select one: a. teeth. b. liver. c. bones. d. blood.
c
Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat. Select one: a. 5-10 b. 10-20 c. 20-35 d. 35-45
c
The B vitamins act as part of: Select one: a. anticoagulants. b. antibodies. c. coenzymes. d. intrinsic factors.
c
The DRI Committee recommended a diet that provides _____% of its calories from carbohydrate. Select one: a. 10-35 b. 20-35 c. 45-65 d. 50-70
c
The Nutrition Facts panel on a food label lists the following information for amounts per serving: 111 calories; 23 calories from fat. What percentage of the calories are provided by fat? Select one: a. 11% b. 19% c. 21% d. 32%
c
The amount of protein needed for physical activity varies depending on: Select one: a. the type of exercise, with endurance exercise requiring more. b. carbohydrate intake, with high carbohydrate intakes requiring more protein. c. the amount of training in a particular exercise an athlete has had. d. the need for BCAA supplementation to increase protein synthesis.
c
The hormone produced by adipose tissue in response to a gain in body fatness that helps to control obesity is: Select one: a. endorphin. b. ghrelin. c. leptin. d. insulin.
c
The life-threatening food allergy reaction of anaphylactic shock is most often caused by: Select one: a. almonds, yeast breads, and oranges. b. tomatoes, yeast breads, and bananas. c. peanuts, milk, and shellfish. d. soy, fish, and strawberries.
c
The major function of the kidneys is to: Select one: a. dilute wastes in water so they can recirculate in the body. b. capture nutrients and return them to the blood. c. excrete wastes from the body in urine. d. remove fluid from the bladder.
c
The metabolic syndrome greatly increases a person's risk of developing: Select one: a. hypertension. b. cancer. c. CVD. d. AIDS.
c
The nutrients fall into _____ classes. Select one: a. two b. four c. six d. eight
c
Which of the following nutrients is related to the prevention of neural tube defects? Select one: a. vitamin B 6 b. vitamin B 12 c. folate d. zinc
c
Which of the following statements about trans fatty acids is true? Select one: a. They are made by the body. b. Their amounts are never listed on food labels. c. They arise when polyunsaturated oils are hydrogenated. d. They occur naturally in foods to a large extent.
c
Which of the following would be considered a risk factor for CVD? Select one: a. total blood cholesterol below 200 mg/dL b. HDL higher than 60 mg/dL c. LDL 160 mg/dL or higher d. triglycerides less than 150 mg/dL
c
You purchase a food product that is enriched. This means that: Select one: a. the product is superior to similar products. b. the product is low in calories and high in nutrients. c. the product could be either nutritious or not nutritious. d. a and b e. b and c
c
Excess body fatness is associated with an increased risk of: Select one: a. some cancers. b. gallbladder disease. c. diverticular disease. d. a and b e. b and c
d
Foods fortified with vitamin D are important because: Select one: a. very few foods have a naturally high vitamin D content. b. not everyone will be able to obtain adequate exposure to the sun. c. it is unsafe for older people to take vitamin D supplements. d. a and b e. a and c
d
Hormones that regulate the menstrual cycle also alter: Select one: a. glucose tolerance. b. food intake. c. iron absorption. d. a and b e. b and c
d
Important roles of vitamin D include all of the following except: Select one: a. cell growth and specialization. b. influence over hair follicles. c. influence over reproductive system cells. d. health of the retina in the eye.
d
In general, studies of populations have suggested that low cancer rates correlate with: Select one: a. high vegetable intakes. b. high whole grain intakes. c. high fat intakes. d. a and b e. b and c
d
Magnesium is an important mineral that works with calcium in the body to: Select one: a. increase bone density. b. maintain acid-base balance in the cells. c. control blood glucose levels. d. help muscles contract and relax.
d
Malnutrition in the mother early in pregnancy affects the baby's: Select one: a. heart. b. brain. c. lungs. d. a and b e. b and c
d
Antioxidant nutrients that actively scavenge and quench free radicals in the body include: Select one: a. vitamin E. b. riboflavin. c. vitamin C. d. a and b e. a and c
e
Body mass index is unsuitable for use with: Select one: a. adolescents. b. athletes. c. pregnant women. d. a and b e. b and c
e
Characteristics of cardiorespiratory endurance include: Select one: a. increased cardiac output and oxygen delivery. b. reduced blood pressure. c. increased resting pulse. d. a and c e. a and b
e
Digestion of macronutrients begins in the mouth with enzyme action on: Select one: a. starches by carbohydrases. b. proteins by proteases. c. fats by lipases. d. a and b e. a and c
e
If amino acids are oversupplied: Select one: a. the body stores them until they are needed. b. the body removes and excretes their amine groups. c. the body converts amino acid residues to glycogen or fat. d. a and b e. b and c
e
In boys, the adolescent growth spurt peaks at: Select one: a. 10. b. 11. c. 12. d. 13. e. 14.
e
Monosodium glutamate: Select one: a. is used widely in Asian restaurants. b. is an example of a flavor enhancer. c. can be added to foods for infants. d. a and c e. a and b
e
The liver converts excess energy-containing nutrients into: Select one: a. glycogen. b. protein. c. fat. d. a and b e. a and c
e
To avoid poisoning by toxins you would: Select one: a. consume a variety of foods. b. eat only "natural" foods. c. eat all foods in moderation. d. a and b e. a and c
e
To lower LDL cholesterol levels you would tell someone to: Select one: a. lose weight. b. consume a low-fat diet. c. increase physical activity. d. a and b e. a and c
e
Triglycerides consist of: Select one: a. three fatty acids. b. trans fatty acids. c. glycerol. d. a and b e. a and c
e
Vitamin A plays an important role in: Select one: a. maintenance of body linings. b. blood clotting. c. reproduction. d. a and b e. a and c
e
Which of the following is characteristic of colostrum? Select one: a. It contains antibodies from the mother's blood. b. It contains white cells from the mother's blood. c. It may transmit a bacterial infection to the infant if the mother has one. d. a and c e. a and b
e
Which of the following raises HDL concentration? Select one: a. weight loss b. low cholesterol intake c. physical activity d. b and c e. a and c
e
Cholesterol is the best known of the: Select one: a. phospholipids. b. lipids. c. sterols. d. triglycerides.
c
Identify and briefly describe the five characteristics of a nutritious diet.
Adequacy- get enough of essential nutrients as well as fiber and energy Balance- contains a good proportion of nutrients. No overemphasis of a food group Calorie Control- choose foods to maintain ideal body weight Moderation- eat any food in reasonable-sized portions Variety- eat different types of food to prevent boredom and to ensure dietary adequacy
Describe the food sources that can create an acidic or alkaline environment, which can destroy some of the nutrients.
Examples of acidic food sources include meat, dairy products, and alcohol. Examples of alkaline food sources include fruits, vegetables, and legumes.
Based on the acceptable macronutrient distribution range (AMDR) values, what percentage of calories from fats, carbs, proteins should a person consume daily?
Fats [20‑35%] Carbs [45‑65%] Proteins [10‑35%]
Differentiate between LDL and HDL and explain why elevated LDL concentrations in the blood are a sign of high heart attack risk.
LDL- deliver cholesterol and triglycerides from the liver to the tissues HDL- scavenge excess cholesterol and phospholipids from the tissues for disposal High levels of LDLs can cause build ups in the linings of arteries and trigger inflammation, which can lead to a heart attack.
What types of food processing methods are available that can protect nutrients from the harmful effects of oxygen?
One form of food processing that protects nutrients from the harmful effects of oxygen is canning. Canning uses pressure to drive out all of the oxygen from the jar/foods.
Absorption of _____ appears to increase with aging. Select one: a. vitamin A b. vitamin D c. calcium d. iron
a
A benefit of resistance training is that: Select one: a. high resistance and few repetitions build strength without bulk. b. it prevents weight loss with reduced calorie intakes. c. women will be able to greatly increase bulk in their muscles. d. training will reduce 24-hour energy expenditure.
a
A weight lifter is taking creatine supplements to increase the power in his muscles. What is the most likely effect of taking the supplement? Select one: a. weight gain b. stimulation of muscle growth c. energy enhancement from additional stored creatine phosphate in the muscles d. enhanced endurance activity performance
a
A zinc toxicity reduces _____. Select one: a. iron absorption b. LDL cholesterol c. insulin response d. bone density
a
About 95% of the lipids in foods and in the human body are: Select one: a. triglycerides. b. phospholipids. c. sterols. d. cholesterol.
a
Examples of complementary protein combinations include all of the following except: Select one: a. pasta with tomato sauce. b. rice and black-eyed peas. c. whole-wheat cereal with almonds. d. peanut butter and jelly on whole-wheat bread.
a
In which of the following situations would a vitamin E deficiency be least likely? Select one: a. someone who eats a diet high in fat b. someone who is born prematurely c. someone who consumes a low-fat diet composed largely of convenience foods d. someone with a disease condition that causes malabsorption of fat
a
James is trying to gain weight. Which of the following would you suggest to help James with his goal? Select one: a. Choose milkshakes instead of milk. b. Drink black coffee. c. Drink beverages with meals. d. Start meals with raw vegetables.
a
Phosphorus is critical to the acid-base balance in cells because of its role in: Select one: a. creating buffers to maintain the correct pH. b. creating phospholipids to carry fats through the blood. c. binding with calcium in muscle tissues. d. transporting sodium from the cells.
a
Risk factors for gestational diabetes include all of the following except: Select one: a. low BMI before pregnancy. b. older age during pregnancy. c. excessive weight gain during pregnancy. d. family history of diabetes.
a
The Dietary Reference Intakes (DRI) are appropriately used for all of the following except: Select one: a. estimating the nutrient needs of persons with medical problems. b. estimating the adequacy of an individual's nutrient intake. c. planning diets for population groups like military personnel. d. ensuring that minimum nutrient requirements are met.
a
The foodborne infection that is most commonly a result of eating contaminated eggs or poultry is caused by: Select one: a. Salmonella. b. Listeria. c. Clostridium botulinum. d. Staphylococcus aureus.
a
The importance of the lungs in the circulatory system is that they are responsible for: Select one: a. adding oxygen to the blood. b. removing glucose from the blood. c. adding nutrients to the blood. d. removing extra water from the blood.
a
The major storage form of fats in our body is: Select one: a. triglycerides, which are made up of fatty acids and glycerol. b. fatty acids, which are made up of trans fats and bile. c. cholesterol, which is stored in the blood. d. lecithin, which is stored in the liver.
a
The percentages of the Daily Values on food packages are given in terms of a person requiring _____ calories each day. Select one: a. 2,000 b. 2,500 c. 3,000 d. 3,500
a
The principal food source of chloride is: Select one: a. salt. b. animal products. c. plants. d. grains.
a
The process of protein turnover includes: Select one: a. eating food sources of amino acids every day to grow new cells and replace worn-out ones. b. synthesizing intestinal cells, which can live for months. c. preserving all old amino acids in the body to be re-circulated. d. excreting old amino acids that are left from cell breakdown.
a
The stomach's main function is the digestion of what nutrient? Select one: a. protein b. carbohydrate c. fat d. fiber
a
The strategy of combining two _____ plant protein sources permits the amino acids in one food to make up for those lacking in the other food. Select one: a. complementary b. complete c. high-tryptophan d. a and b e. b and c
a
To avoid cross-contamination of foods: Select one: a. it is good practice to keep a separate cutting board just for raw meats. b. avoid placing a raw slice of tomato on a cooked hamburger patty. c. do not place containers of cooked foods to chill next to each other on the same shelf. d. do not thaw raw meats in the refrigerator.
a
To replace saturated fats with monounsaturated fats in your diet, you could use _____ instead of _____. Select one: a. canola oil, butter b. safflower oil, olive oil c. stick margarine, canola oil d. butter, olive oil
a
Vitamin toxicity is more of a concern with which type of vitamins? Select one: a. fat-soluble vitamins because they are stored more readily in body tissues b. water-soluble vitamins because they are readily absorbed and circulate in the blood c. water-soluble vitamins because they are the main type found in vitamin supplements d. fat-soluble vitamins because they are found in higher amounts in foods
a
When fructose and glucose are bonded together they form: Select one: a. table sugar. b. malt sugar. c. milk sugar. d. fruit sugar.
a
When selecting foods that have a lower glycemic index, which of the following would be recommended? Select one: a. barley b. cornflakes c. boiled potatoes d. enriched bread
a
When the blood glucose level rises after a meal, the first organ to respond is the: Select one: a. pancreas. b. liver. c. stomach. d. gallbladder.
a
Which breakfast would provide the most fiber? Select one: a. 2 oz. bran cereal with nonfat milk b. 8 oz. yogurt sweetened with honey c. 2 slices French toast (enriched bread) d. 1 cup cream of wheat and 8 oz. orange juice
a
Which statement about the effects of fructose on lipid metabolism is accurate? Select one: a. Consumption of large amounts of purified fructose causes fat to accumulate in the blood and liver. b. Foods that naturally contain fructose have the same effect on blood lipids as purified fructose. c. High-fructose corn syrup (HCFS) has a much different metabolic effect on lipids than sucrose when eaten in the same amounts. d. Fructose can make a person fat even when the calorie intake does not exceed the body's energy need.
a
A 17-year-old girl still in high school has just become pregnant. What advice should she be given about her nutrient intake during pregnancy? Select one: a. She needs to control her calorie intake so she doesn't gain very much weight. b. She needs to take a prenatal vitamin supplement to be certain she is getting enough folate. c. She should reduce her exercise level because it will burn too many calories. d. She should take herbal products instead of nausea medicines for morning sickness.
b
A man with pre-hypertension is trying to keep his blood pressure from going higher. Which of the following dietary changes might help? Select one: a. have at least two glasses of wine a day with dinner b. choose low-sodium canned soups and beans c. eliminate high-potassium foods like potatoes and broccoli d. add vitamin and mineral supplements to make up deficiencies
b
A vegetarian dish using textured vegetable protein, such as this "chicken" patty, is an adequate substitute for meat because it: Select one: a. contains textured wheat protein, which is a high-quality protein. b. contains soy protein, which is a high-quality protein. c. provides a good source of carbohydrate. d. provides only limited amounts of fiber.
b
All of the following are true regarding the discretionary calorie allowance except: Select one: a. it may be spent on nutrient-dense foods. b. it is the amount of additional calories needed for nutritional adequacy. c. it is a useful concept for those trying to limit calorie intakes. d. it may be spent on added sugars.
b
All of the following dietary factors are protective against CVD except: Select one: a. omega-3 fatty acids. b. a low-carbohydrate diet. c. legumes. d. fish oils.
b
All of the following factors are associated with a higher basal metabolic rate except: Select one: a. stress. b. starvation. c. fever. d. youth.
b
An individual has developed heart disease and high blood lipid values and refuses to take lipid-lowering prescription medications. Which vitamin might be suggested by his physicians as an alternative for lowering blood lipids? Select one: a. vitamin A b. niacin c. vitamin C d. thiamin
b
Anaerobic glucose breakdown produces a compound called _____ that accumulates in the tissues and blood. Select one: a. urea b. lactate c. uric acid d. amino acid
b
Calcium in the body's fluids performs all of the following major roles except: Select one: a. regulating the transport of ions across cell membranes. b. helping maintain normal blood glucose. c. participating in blood clotting. d. facilitating muscle contraction.
b
Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds. Select one: a. 46-50 g b. 69-80 g c. 88-92 g d. 92-97 g
b
Carbohydrate and protein each provide _____ calories per gram. Select one: a. 2 b. 4 c. 7 d. 9
b
Characteristics of an individual with bulimia include all of the following except: Select one: a. the person is close to her ideal body weight. b. the person is unaware that her behavior is abnormal. c. the person's weight fluctuates 10 pounds or so over a few weeks. d. the person binges and purges.
b
Digestion of foods includes the mechanical actions of: Select one: a. chewing to allow some nutrients to be absorbed into the body through the tongue. b. peristalsis waves to move the foods down through the digestive tract. c. the stomach to gently release foods into the small intestine. d. the small intestine to absorb water and create the paste that forms feces.
b
During the second trimester of pregnancy, a daily increase of _____ calories above the allowance for nonpregnant women is recommended. Select one: a. 2235 b. 340 c. 450 d. 530
b
For CVD prevention, trans fat in the diet should account for less than _____ percent of calories. Select one: a. 5 b. 1 c. 20 d. 7
b
If a food label states that a food contains eight percent of the Daily Value for dietary fiber, the food would contain _____ grams of dietary fiber per serving. Select one: a. one b. two c. three d. four
b
If a person has a deficient dietary intake of calcium, what will be the result? Select one: a. a reduced rate of calcium absorption b. no change in levels of calcium in the blood because calcium will be pulled from the bones c. a gain of body weight d. lowered levels of calcium in the blood because of the deficiency
b
If a person uses fasting to lose weight, how will his or her body react? Select one: a. increase its basal metabolism to burn energy b. break down fat into ketone bodies to provide fuel c. become internally cleansed d. conserve its minerals by restricting their excretion
b
Joe's doctor tells him his CVD risk is low when tests reveal Joe's: Select one: a. LDL cholesterol is 150 mg/dL. b. diastolic blood pressure is 80 mm Hg. c. HDL cholesterol is 25 mg/dL. d. blood cholesterol is 240 mg/dL.
b
Lactate buildup in working muscles: Select one: a. raises blood pH to indicate that muscles have not worked enough. b. indicates that anaerobic breakdown of glucose has occurred. c. produces a large amount of energy to be used by the muscles. d. causes muscle fatigue.
b
Low blood selenium correlates with development of: Select one: a. chronic fatigue. b. prostate cancer. c. poor immunity. d. lung cancer.
b
One of the major benefits of physical activity for weight management is: Select one: a. an increase in appetite immediately after exercise. b. an increase in lean muscle tissue, which burns more energy. c. being able to eat high-calorie snacks. d. significantly raising the BMR for several hours after exercise.
b
One purpose of genetic engineering is to: Select one: a. remove unwanted nutrient levels from foods. b. make crops resistant to diseases. c. clone animals that are raised as sources of meat. d. kill all pests that attack specific plants.
b
Phytochemicals found in foods are important because: Select one: a. they increase the risk of developing certain diseases when they are eaten. b. they decrease the risk of developing certain diseases when they are eaten. c. they are considered to be essential nutrients. d. they are a new category of vitamins.
b
Prenatal exposure to alcohol can result in which of the following fetal alcohol spectrum disorders in children? Select one: a. fetal alcohol syndrome, when the woman drinks only in the last 2 weeks of pregnancy b. mood disorders and problem behaviors diagnosed in preschool years c. mental retardation that can be reversed as the child grows older d. difficulty in walking without assistance
b
Sulfate is adequate in a diet that contains sufficient: Select one: a. fat. b. protein. c. carbohydrate. d. vitamins.
b
The DRI for protein for healthy adults is _____ gram(s) per kilogram of body weight. Select one: a. 0.5 b. 0.8 c. 1.0 d. 1.5
b
The accumulation of excess visceral fat in the body may lead to health complications because: Select one: a. the fat is more quickly mobilized and released into the bloodstream as HDL cholesterol. b. it can lead to chronic inflammation, which has been linked to heart disease. c. the fat accumulates in the upper chest area, which can interfere with lung function. d. the fat distribution is resistant to physical exercise.
b
What is the most accurate statement to make about the process of hydrogenation of liquid vegetable oils? Select one: a. Hydrogenation makes the oils more healthy because of the addition of hydrogen to keep them liquid in food products. b. Oils that have been hydrogenated are more resistant to oxidation that will spoil them and make them rancid. c. Hydrogenation will increase the activity of vitamins found in the oils. d. Eating hydrogenated oils has the same health benefits as eating liquid vegetable oils.
b
When a child has a virus that has caused vomiting and diarrhea over several days' time it is critical for her to receive medical care because: Select one: a. her fever will cause her to retain too much extra fluid. b. she may need help in replacing extreme fluid losses. c. in the cells, sodium concentration increases, leading to danger of swelling. d. her kidneys will pump extra fluids into the bloodstream.
b
When amino acids are degraded for energy, their amine groups are stripped off and used elsewhere or incorporated by the liver into: Select one: a. bile. b. urea. c. glucose. d. urine.
b
When the pancreas detects a high concentration of the blood's sugar, glucose, it releases: Select one: a. lymph. b. insulin. c. antibodies. d. glucagon.
b
When you do not eat enough protein: Select one: a. you may still be able to get an adequate nutrient intake. b. you will develop symptoms of malnutrition. c. your body will increase its synthesis of proteins. d. your kidneys and liver will enlarge.
b
Which of the following cooking methods would you use to increase the digestibility of protein? Select one: a. frying b. stewing c. grilling d. baking
b
Which of the following is not a desirable blood lipid value? Select one: a. low total cholesterol b. high LDL c. high HDL d. low blood triglycerides
b
Which of the following is not a result of obesity? Select one: a. a tripled risk for diabetes b. a doubled risk for osteoporosis c. up to half of hypertension cases d. a shift in adipokine balance
b
Which of the following must be available for thyroxine to be synthesized? Select one: a. iron b. iodine c. zinc d. fluoride
b
Which of the following nutrients yield energy, but also provide materials that form structures and working parts of body tissues? Select one: a. carbohydrates b. proteins c. fats d. vitamins
b
Which of the following terms would you look for on a bread label to choose the most nutritious product? Select one: a. wheat flour b. whole grain c. unbleached flour d. brown bread
b
Which of the following would be a good suggestion for making small changes in your diet for better health? Select one: a. Spread margarine instead of butter on your toast for breakfast. b. Instead of a snack of potato chips and sour cream dip eat carrot sticks and hummus. c. Purchase only foods labeled "no trans fats" to be guaranteed they are low in fat. d. Select chicken nuggets instead of a hamburger at a fast-food restaurant.
b
Without food to replenish it, the liver's glycogen supply can be depleted within as few as: Select one: a. 1-3 hours. b. 3-6 hours. c. 4-8 hours. d. 6-9 hours.
b
A nonpregnant woman requires 1600 calories per day to maintain her desirable body weight. How many calories per day would she need if she were in the third trimester of pregnancy? Select one: a. 1900 b. 1940 c. 2050 d. 2125
c
A person who lives in a city with high air pollution levels may be exposed to increased oxidative damage in the lungs from breathing the contaminated air. Which antioxidant vitamin is needed to protect the cells from damage? Select one: a. vitamin A b. vitamin C c. vitamin E d. vitamin K
c
A woman frequently has a dinner meal of grilled steak, baked potato with margarine, green peas, and a white dinner roll. Which food should be eaten less often to reduce her risk of breast cancer? Select one: a. baked potato with margarine b. white dinner roll c. grilled steak d. green peas
c
All of the following are characteristics of exchange systems except: Select one: a. they pay special attention to calories. b. they give a sense of which foods are similar to each other. c. they sort foods by their carbohydrate contents only. d. they highlight the fact that most foods provide more than just one energy nutrient.
c
All of the following are fat-soluble vitamins except: Select one: a. vitamin A. b. vitamin D. c. vitamin C. d. vitamin K.
c
An endurance athlete can lose _____ of fluid an hour during activity. Select one: a. 2 cups b. 4 cups c. 1.5 quarts d. 2.5 gallons
c
Any meal should be finished at least _____ hours before an athletic competition. Select one: a. 1 or 2 b. 2 or 3 c. 3 or 4 d. 4 or 5
c
Based on the USDA MyPlate, at least _____ of the plate should be occupied by fruits and vegetables at each meal. Select one: a. 1/ 3 b. 1/ 4 c. 1/ 2 d. 2/ 3
c
Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day. Select one: a. 550-700 b. 750-875 c. 900-1575 d. 1580-1650
c
The primary organ of digestion and absorption is the: Select one: a. mouth. b. stomach. c. small intestine. d. large intestine.
c
The source of valid nutrition information is: Select one: a. newspaper articles. b. TV programs. c. scientific journals. d. health magazines.
c
The technique that allows identification of inherited disease tendencies by comparing patterns of gene expression is known as: Select one: a. nutritional genomics. b. epigenetics. c. DNA microarray technology. d. genetic information nondiscrimination.
c
The vast majority of fat digestion takes place in the: Select one: a. mouth with lipases secreted in the saliva. b. stomach with lipases mixed with gastric juices. c. small intestine with lipases released by the pancreas. d. large intestine with lipases mixed with water.
c
To prevent neural tube defects in the U.S., the FDA instituted a fortification program for all grain and cereal products in conjunction with public health programs. Which vitamin was added to these foods? Select one: a. vitamin A b. vitamin E c. folate d. vitamin B 6
c
Vitamin E serves as: Select one: a. a precursor. b. a vitamin antagonist. c. an antioxidant. d. an antivitamin.
c
What is the intensity level of a physical activity that causes some increase in breathing, is a perceived exertion of 5 or 6, and allows you to have a conversation while doing the activity? Select one: a. sedentary b. light c. moderate d. vigorous
c
What is the role of insulin in weight gain? Select one: a. Eating high-glycemic index foods causes excess fat storage. b. Eating foods that do not stimulate the insulin response reduces body fat storage. c. Insulin helps to prevent weight gain in healthy, normal-weight people who eat a reasonable diet. d. Insulin assists with the storage of body fat and weight gain, even if calories do not exceed energy needs.
c
When referring to the DRI recommended intakes, it is important to remember that: Select one: a. they are designed to help an individual recover from an illness. b. they are the minimum values needed to maintain health. c. they are based on the latest available scientific research. d. they must be consumed daily because they do not account for varied intakes.
c
When setting a target for weight loss, an appropriate goal would be: Select one: a. rapid weight loss the first several weeks. b. reduction of BMI by at least 5 points. c. reduction of body weight by 5-10% over a year's time. d. a large, long-term goal to work toward.
c
When trying to consume adequate dietary iron it is helpful to: Select one: a. eat non-heme iron found only in plants because it is absorbed more efficiently. b. consider adding supplements because they are better absorbed than iron in foods. c. combine vitamin C-rich foods with non-heme iron sources to increase absorption. d. avoid combining heme-iron foods with non-heme-iron foods in the same meal.
c
Which of the following B vitamins is especially important for women of childbearing age to prevent neural tube defects? Select one: a. vitamin B 6 b. biotin c. folate d. vitamin B 12
c
Which of the following conditions is the most nutrition responsive? Select one: a. hypertension b. diabetes c. iron-deficiency anemia d. sickle-cell anemia
c
Which of the following is not a component of fitness? Select one: a. flexibility b. muscle strength c. balance d. muscle endurance e. cardiorespiratory endurance
c
Which of the following is not a function of fat in the human body? Select one: a. protects the body from temperature extremes b. cushions the internal organs from physical shock c. carries the water-soluble nutrients d. provides the major material from which cell membranes are made
c
Which of the following is not one of the complex carbohydrates? Select one: a. most fibers b. glycogen c. galactose d. starch
c
Which of the following is the preferred fuel for most body functions? Select one: a. protein b. ketones c. carbohydrate d. fat
c
Which of the following lunches best fits into a meal plan suggesting that a person eat 1 cup vegetables, 2 ounces grains, and 2 ounces protein foods at lunch? Select one: a. sandwich of 2 slices whole-wheat bread, 4 tablespoons nut butter, and 1 tablespoon honey with salad of 1 cup raw spinach b. sandwich of 2 slices whole-wheat bread and 2 ounces ham, 1 boiled egg, and 1 cup vegetable juice c. stir-fry of 1/ 2 cup tofu and 1 cup mixed vegetables on 1 cup cooked rice d. 2 ounces broiled salmon and 1 cup thick tomato sauce over 1/ 2 cup cooked pasta
c
A 55-year-old woman with a BMI of 31 and waist circumference of 37 whose father and grandfather died of heart disease is at _____ risk of developing heart disease. Select one: a. low b. increased c. high d. very high
d
A 58-year-old woman with hypertension and elevated LDL blood levels is complaining that she suddenly is feeling very tired, dizzy, and weak. What would you advise her to do? Select one: a. lie down and rest for a short time until she feels better b. eat a light snack to help relieve her nausea c. see her doctor as soon as she is able to get an appointment to have her lungs checked d. go with you to the emergency room because she may be having a heart attack
d
A deficiency of fatty acids can cause: Select one: a. extreme weight loss in adults. b. low blood pressure. c. diabetes. d. abnormal brain development in infants.
d
A person who has taken antibiotics for several months because of a severe bacterial infection may develop a deficiency of: Select one: a. vitamin A. b. vitamin D. c. vitamin E. d. vitamin K.
d
A person's absorption of calcium varies based on: Select one: a. age. b. habitual intakes. c. gender. d. a and b
d
A teenager consumes a fast-food meal consisting of a hamburger, cola, and French fries. In order to consume an adequate diet, which of the following should be chosen at other meals during the day? Select one: a. foods high in calcium b. good fiber sources c. foods high in energy d. a and b e. b and c
d
A woman who is a varsity soccer player has a BMI of 32, a waist circumference of 32, and 30 percent body fat. What would you say about her body composition? Select one: a. she is obese and at risk for developing chronic diseases b. she has a high level of visceral fat accumulation c. her performance will be affected by her body fat accumulation d. she is within recommendations for waist circumference and percent body fat
d
According to the Dietary Guidelines for Americans, the most healthful diet: Select one: a. is low in saturated fat. b. provides needed fats and oils. c. is moderate in cholesterol. d. a and b e. b and c
d
All of the following are involved in signaling satiation except: Select one: a. the stomach. b. the small intestine. c. the brain's hypothalamus. d. the heart.
d
All of the following are recommended for vegetarian women who are pregnant except: Select one: a. legumes. b. tofu. c. whole grains. d. protein supplements.
d
Amino acids are "wasted" (not used to build protein or nitrogen-containing compounds) in the body whenever there is: Select one: a. not enough energy from carbohydrate and fat. b. too much protein. c. adequate high-quality protein. d. a and b e. b and c
d
An obese woman is trying to get pregnant with her first baby. What recommendation would you give her? Select one: a. Do not gain any weight during your pregnancy. b. Try to lose weight during your pregnancy. c. Avoid getting pregnant if at all possible. d. Try to achieve a healthy pre-pregnancy weight first.
d
At what weight can a 165-lb. woman with hypertension who plans to lose weight first expect to see a significantly lower blood pressure value? Select one: a. 125 pounds b. 135 pounds c. 145 pounds d. 155 pounds
d
Calculate how much carbohydrate a 175-pound athlete who is in training for a marathon should eat each day in order to enhance his body's storage of glycogen. Select one: a. 385-550 grams b. 40-56 grams c. 88-123 grams d. 477-795 grams
d
Characteristics of victims of anorexia nervosa include: Select one: a. they come from middle- or upper-class families. b. they tend to be perfectionists. c. they are unfamiliar with the calorie content of foods. d. a and b e. b and c
d
Characteristics of water-soluble vitamins include all of the following except: Select one: a. they seldom reach toxic levels. b. they are easily absorbed and excreted. c. they dissolve in water. d. they are stored extensively in tissues.
d
Children who skip breakfast: Select one: a. are more likely to snack on fruits and vegetables. b. perform especially well in tasks requiring concentration. c. achieve higher test scores. d. are more likely to be overweight.
d
Effects of malnutrition on the body's defense system include: Select one: a. the skin becomes thinner with less connective tissue. b. antibodies and immune cell numbers are reduced. c. immune system organs increase in size. d. a and b e. b and c
d
Nitrites are added to foods to: Select one: a. inhibit rancidity. b. preserve their color. c. improve their nutritive value. d. a and b e. a and c
d
Older adults should drink at least _____ cups of fluid a day to provide needed water. Select one: a. 3-4 b. 5-6 c. 7-8 d. 9-13
d
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: Select one: a. variety. b. balance. c. moderation. d. adequacy.
d
Poorly-planned vegetarian diets typically lack all of the following except: Select one: a. calcium. b. vitamin B 12. c. zinc. d. folate.
d
Researchers measure cardiovascular fitness with VO 2 max, which will: Select one: a. remain the same when exercising at varying altitudes. b. increase the resting heart rate to pump blood more rapidly. c. decrease the amount of oxygen needed for exercising. d. increase as fitness improves and blood is pumped more efficiently.
d
The development of chronic diseases has a connection to poor diet and: Select one: a. can be completely prevented by eating a good diet. b. will not be affected by lifestyle choices. c. is not affected by genetics. d. can be reduced by food choices along with lifestyle choices.
d
The energy-yielding nutrients include: Select one: a. protein. b. fat. c. vitamins. d. a and b e. a and c
d
The lipoproteins LDL and HDL are thought to influence heart disease risk because: Select one: a. LDL are much lighter in weight since they do not contain as much cholesterol to take to the cells. b. HDL are affected by the amount of cholesterol we eat in our diet. c. LDL benefit the heart by transporting cholesterol to the tissues and away from blood. d. HDL play an important role in scavenging cholesterol from the tissues for disposal.
d
To prevent foodborne illness you would: Select one: a. use a meat thermometer to roast a whole chicken. b. cook hamburgers to well-done. c. cook your roast in the microwave. d. a and b e. b and c
d
Water intake is governed by: Select one: a. thirst. b. sodium intake. c. satiety. d. a and c e. b and c
d
Weight training results in all of the following except: Select one: a. improved posture. b. muscle strength and endurance. c. prevention and management of chronic diseases. d. decreased bone density.
d
Which of the following alert(s) your conscious mind to the sensation of hunger? Select one: a. hypothalamus b. stomach muscles c. taste buds d. a and b e. b and c
d
Which of the following establishes population-wide average requirements used by nutrition policymakers? Select one: a. Recommended Dietary Allowances b. Daily Values c. Recommended Daily Allowances d. Estimated Average Requirements
d
Which of the following foods has the greatest cholesterol lowering effect? Select one: a. wheat bran b. cabbage c. brown rice d. oat bran
d
Which of the following is among the minerals that are in great demand during pregnancy because they are involved in building the skeleton? Select one: a. phosphorus b. magnesium c. zinc d. a and b e. b and c
d
Which of the following is characteristic of liver glycogen? Select one: a. It is stored for the body's ongoing glucose needs. b. It can be released into the blood as glucose. c. It represents a three-day supply of glucose. d. a and b e. b and c
d
Which of the following is not a cause of "hyper" behavior in children? Select one: a. lack of exercise b. overstimulation c. too much television d. too much sugar
d
Which of the following is not a major source of soluble fiber? Select one: a. fruits b. legumes c. vegetables d. nonfat dairy
d
Which of the following is not one of the functions of vitamin C? Select one: a. protects and recycles vitamin E b. produces and maintains collagen c. promotes the absorption of iron d. maintains bone density
d
Which of the following is not one of the major storage sites that store nutrients for release to meet the cells' needs between meals? Select one: a. liver b. muscles c. fat cells d. pancreas
d
Which of the following is not one of the risk factors for CVD? Select one: a. diabetes b. hypertension c. high blood LDL d. high blood HDL
d
Which of the following is the most potentially toxic of all vitamins? Select one: a. A b. E c. K d. D
d
Which of the following nutrients is important for athletes because it is needed for the formation of collagen? Select one: a. vitamin E b. iron c. thiamin d. vitamin C
d
Which of the following statements about basal metabolism is true? Select one: a. It supports the work that goes on all the time. b. It is directly controlled by the hormone thyroxine. c. It accounts for the smallest component of the average person's daily energy expenditure. d. a and b e. b and c
d
Which statement about the best way to schedule daily physical activity is accurate? Select one: a. You can achieve weight loss with 30 minutes a day of physical activity. b. Daily physical activity goals must be met within one continuous session. c. Strength training must be done every day. d. Moderate-intensity activity can be divided into smaller sessions throughout the day.
d
You are trying to convince someone that a low-carbohydrate diet is undesirable. Reasons you would give to support your statement include: Select one: a. fat is not normally used as fuel by the brain and nervous system. b. gram for gram, carbohydrates donate fewer calories than dietary fats. c. low-carbohydrate diets are expensive and require the purchase of special foods. d. a and b e. a and c
d