Chapter 1 Questions

Protein & carbohydrates provide __________ calories per gram.

Protein & carbohydrates provide four calories per gram. For example, a granola bar that contains 28.7 grams of carbohydrate and 4.2 grams of protein would have a total of 131.6 kcals from carbohydrate and protein alone. The calculation would be: (28.7 x 4) + (4.2* 4) = 114.8 + 16.8 = 131.6 kcals.

The United States has the highest rate of obesity in the world (among developed nations). True False

While obesity is rising worldwide, even in developing countries, the US continues to lead the world in the highest percentage of the population being obese. true

____% of the American diet comes from ultra-processed foods. (numerical answer, enter the numeral only; example: 1, not one).

60 Right! Good job! Around 60% of calories that a typical American consumes comes from foods in the ultra-processed foods category.

A(n) _____________ is a unit of energy in food. [mark all correct answers] a. kilocalorie b. Calorie c. organic compound d. macromolecule

A unit of measurement of food energy is the calorie. On nutrition food labels the amount given for "calories" is actually equivalent to each calorie multiplied by one thousand. A kilocalorie (one thousand calories, denoted with a small "c") is synonymous with the "Calorie" (with a capital "C") on nutrition food labels.

Which of the following beverages is the 2nd largest contributor of calories in the US diet following soft drinks? a. Milk b. Specialty coffee drinks c. Alcoholic drinks d. Flavored waters

Alcohol in America is the second highest contributor of total caloric intake from beverages (after sugar-sweetened beverages) in the SAD.

A(n) _________nutrient cannot be made by the body in sufficient quantities and must be obtained from the diet.

An essential nutrient is a nutrient required for normal human body function that either cannot be synthesized by the body at all, or cannot be synthesized in amounts adequate for good health

Which of the following functions applies to both vitamins & minerals? [mark all correct answers] a. energy b. growth, maintenance, support, and/or structure c. regulation of body processes

B and C Vitamins are required to perform many functions in the body such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function.

Which of the following functions applies to carbohydrate? a. energy b. growth, maintenance, support, and/or structure c. regulation of body processes

Carbohydrate's primary role is that of providing short-term energy to the body. It can also be stored for a slightly longer-term in its storage form called glycogen.

MACROnutrients

Carbohydrates, proteins, and fats are the energy-yielding nutrients. They are called MACROnutrients because they are required in the diet in larger quantities (compared to vitamins and minerals) for bodily functioning.

Ethanol provides ____________ calories per gram.

Ethanol provides 7 calories per gram. Ethanol is not a nutrient, but it does provide calories so one has to take that into consideration if one drinks alcoholic beverages. For example a 'Blue Agave Margarita' from the restaurant Applebees contains a total of 400 kcals, 67 grams of carbohydrate, 0 grams of fat, and 0 grams of protein. In order to find out how many calories came from ethanol, we can first figure out how many calories came from carbohydrate: 67 * 4 = 268 kcals. The total calories were 400 and no other macronutrient provided calories so 400 - 268 = 132 kcals came from the ethanol alone. If you'd like to find out how many grams of ethanol that is: 132 / 7 = 18.9 g of ethanol. You probably shouldn't drive after drinking that.

Making ultra-processed foods with less fat, less sodium, and/or less added sugars significantly improves their health benefits. True False

F "Diets that include a lot of ultra-processed foods are intrinsically nutritionally unbalanced and intrinsically harmful to health"—even if they're technically from the fruit or vegetable group. Ultra-processed foods can simply not be made healthier—that reduced sodium & reduced fat versions or "'fortification' with micronutrients will not make these products healthy foods, but consumers are induced to think they are"

Eliminating price supports to farmers is the best way to improve the types of foods available to Americans. True False

F The need for subsidies came about due to "policy failure and low prices" (p. 406). Subsidies aren't the root reason for over production of commodity crops so simply getting rid of them will do nothing more than hurt farmers without addressing the imbalances in our food supply

Fats provide ________ calories per gram.

Fats provide 9 calories per gram. The same granola bar from the previous question also contains 7.6 grams of fat and therefore 68.4 kcals would come from fat. You can add all of that together to get the total calories for the granola bar: (28.7 x 4) + (4.2* 4) + (7.6*9) = 114.8 + 16.8 + 68.4 = 200 kcals in the granola bar. Fortunately, food labels do this for us which you will learn more about in Unit 13.

____________is generally the major driver of food choice.

Finally, " '[t]aste' is consistently reported as a major influence on food behavior. In reality 'taste' is the sum of all sensory stimulation that is produced by the ingestion of a food. This includes not only taste per se but also smell, appearance and texture of food. These sensory aspects are thought to influence, in particular, spontaneous food choice,"

Which of the following tend to be LOW in the Standard American Diet? [mark all correct answers] a. Meat b. Vegetables c. Legumes d. Cheese e. Refined grains f. Milk g. Whole grains

In general, Americans overdo the sodium while "underdoing" fruits, vegetables, whole grains, fiber, and physical activity.

What is the definition of nutrition? a. A system of health care, using a wide variety of therapies, whose purpose is to treat the whole person to stimulate and support the person's own innate healing capacity. b. A traditional system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing. c. A science that studies how nutrients and compounds in foods nourish and affect body functions and health. d. A branch of science that deals with disorders of the stomach and intestines.

Nutrition is the study of how foods, their nutrients, and other components affect the functioning of the human body and its health (which is why even a basic nutrition class can be a challenge). The science of nutrition is composed of many sciences: biochemistry, organic chemistry, microbiology, anatomy, physiology along with many social sciences such as economics, psychology, sociology and education.

Americans may consume as many as _________teaspoons of added sugars per day.

On average Americans should only consume about 8 teaspoons of added sugars per day, but we usually consume between 14-30 teaspoons per day. Added sugars make up b/w 13-24% of our total caloric intake! We get the majority of our added sugars from: soda, candy, cakes, cookies, pies, fruit drinks, dairy desserts, sweetened dairy milk, and grains. Our intake of added sugars in the form of corn-based sweeteners has increased 359% since the 1970s. Americans over the age of 19 consume an estimated 411.6 calories from soda & fruit drinks daily.

_____ causes a person to believe that they are less at risk of experiencing a negative event compared to others.

Optimistic bias "is a cognitive bias that causes a person to believe that they are less at risk of experiencing a negative event compared to others. Four factors exist that cause a person to be optimistically biased: their desired end state, their cognitive mechanisms, the information they have about themselves versus others, and overall mood. The optimistic bias is seen in a number of situations. For example: people believing that they are less at risk of being a crime victim, smokers believing that they are less likely to contract lung cancer or disease than other smokers, first-time bungee jumpers believing that they are less at risk of an injury than other jumpers, or traders who think they are less exposed to losses in the markets."

Feelings of stress and depression can influence the types of foods you choose to eat. True False

T Its probably no surprise to hear that your emotional state effects what you eat and how much. "The effect of stress on food intake depends on the individual, the stressor and the circumstances," (European Food Information Council, 2005). Some people eat more, some eat less, some make poorer food choices when stressed. "The proposed mechanisms for stress induced changes in eating and food choice are motivational differences (reduced concern about weight control), physiological (reduced appetite caused by the processes associated with stress) and practical changes in eating opportunities, food availability and meal preparation,"

Western dietary patterns are only found in the United States. True False

The Westernized diet is growing increasingly common around the world. As nations become more prosperous, as standard of living increases, people consume more animal products and processed foods. Even in developing countries where being underweight is far more common than obesity, obesity rates are still increasing among the upper-class in those societies.

The _____________refers to homes, schools, stores, restaurants, community gardens, soup kitchens, food banks and other physical settings where the cost and availability of food influence what people eat.

The food environment refers to homes, schools, stores, restaurants, community gardens, soup kitchens, food banks and other physical settings where the cost and availability of food influence what people eat.

_____________ is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.

This is the World Health Organization's (WHO) definition of health.

Which of the following is generally the LEAST important consideration when making a food choice? a. preference b. convenience c. nutritional content d. emotional state

Unfortunatly, nutrition usually ranks of lowest importance when we consider what foods to eat.

Vitamins & minerals provide _______ calories per gram.

Vitamins & minerals provide no calories per gram. While many vitamins and minerals are central to the metabolism of the macronutrients, they do not provide calories in and of themselves.

Which of the following nutrients are considered micronutrients? [mark all correct answers] a. Carbohydrates b. Proteins c. Lipids d. Vitamins e. Minerals f. Water

Vitamins and minerals are not energy-yielding nutrients (as in, they do not provide calories). They are called MICROnutrients because, while they are vital to bodily functioning, they are needed in much smaller amounts compared to the macronutrients. Some of the minerals are needed in such small amounts that they are called the 'trace' minerals—however, even though very little of them is needed, their absence still causes a deficiency. Iron is a trace mineral yet is one of the most commonly deficient nutrients around the world.

Which of the following functions applies to water? [mark all correct answers] a. energy b. growth, maintenance, support, and/or structure c. regulation of body processes

Water is the is the medium for all chemical reactions that occur in the body. It makes solutes available for cell function, it is a substrate in metabolic reactions, provides a structural component of cells, is essential for digestion, absorption, and excretion, is the key in the structure and function of circulatory system, acts as a transport medium for nutrients, wastes, and all other body substances, maintains body temperature, acts as a lubricant, and cushions infants in the womb.

Which of the following functions applies to lipids (fats)? (select all that apply) [mark all correct answers] a. energy b. growth, maintenance, support, and/or structure c. regulation of body processes

all In our bodies, lipids provide long-term energy storage, insulate our organs & bodies, form important components of cell membranes, work with specialized proteins to help transport other fats in the blood, become part of adipose tissue produces hormone-like compounds which influence our health, form hormones, some vitamins, & other critical compounds, and facilitate the metabolism fat-soluble vitamins.

Which of the following functions applies to proteins (amino acids)? [mark all correct answers] a. energy b. growth, maintenance, support, and/or structure c. regulation of body processes

all Protein has multiple vital roles in the body. Energy is actually its least important role and when adequate carbohydrate and fat is consumed, the body is free to use protein for other functions. If not enough carbohydrate and fat (especially in the context of overall inadequate calorie intake) are consumed, the body will use protein for energy (since it, unlike fat, can be converted into glucose) and the bodily functions that depend on protein may start to fail.

water micro or macronutrient

does not provide energy but it is needed in large amounts during the day. So it functions more like a micronutrient but is needed in quantities more like a macronutrient.

As long as you exercise regularly, you do not have to worry about a healthy diet. True False

f Independent of dietary changes, a minimum of 150 minutes of moderately intense physical activity will produce some health benefits. However, your ability to exercise well is actually influenced by your diet! The timing and composition of meals affects your performance. What you eat also affects your recovery (and I'm not just talking about protein--fruits & vegetables are important, too!).

Minerals are easily destroyed during food preparation and cooking. True False

f Minerals are individual elements. They are the smallest unit possible of themselves and so cannot be broken down by our bodies or by any cooking techniques. The CERN supercollider in Europe and nuclear bombs are capable of splitting atoms, but human bodies cannot.

A can of "Spaghetti-O's" would be an example of a(n) .

ultra-processed food. Right! Good job! Ultra-processed foods are "food and drink products whose manufacture involves several stages and various processing techniques and ingredients, many of which are used exclusively by industry." These food products bear little, if any resemblance to their original, natural form and their ingredients list will contain multiple, unpronounceable ingredients. The "[p]urpose of processing here is to create durable, accessible, convenient, and highly palatable, ready-to-drink, ready-to-eat, or ready-to-heat products typically consumed as snacks or desserts or as fast meals which replace dishes prepared from scratch