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