Nutrition Chapter 1

_____ are a class of nutrients that are a major source of energy for the body.

Carbohydrates

solid fats

Solid fats are fats that are solid at room temperature, like butter and shortening, and lard.

Soluble fiber improves heart health by binding to ________ in the GI tract, allowing for their elimination in bowel movements.

bile components

Adipose cells are designed to store large amounts of _____.

fat as triglycerides

_____ can be saturated or unsaturated.

fatty acids

Which molecules are removed from chyme by the absorptive cells of the small intestine?

fatty acids monoglycerides cholesterol

Undigested fiber that is not used by bacteria in the large intestine is excreted from the body via _____.

feces

Whole-grain foods contain more _____ than refined-grain foods.

fiber

Increased _____ can occur with high-fiber diets because of greater bacterial metabolic activity in the colon.

intestinal gas

Peripheral vascular diseases often affects arteries that carry blood to which two parts of the body?

legs and arms

Where does the conversion of recycled bile salts into new bile occur? Multiple choice question.

liver

What is a phytochemical?

any of various biologically active compounds found in plants such as caffeine are nonnutrients made by plants that may have health benefits.

The alternative sweetener that people with phenylketonuria must avoid is ______.

aspartame

Choose the food sources that contain high amounts of saturated fat. Multiple select question.

beef coconut and palm

During a stroke, cells in the _____ die.

brain

Since saturated fatty acids do not contain any double bonds, they _____. Multiple choice question.

can be tightly packed together

When consumed in large amounts, sugar alcohols, with the exception of erythritol, _____.

can cause diarrhea

Choose the two characteristics that apply to lipids.

cant dissolve in water-and are organic nutrients

Atherosclerosis is the underlying cause for most cases of _____

cardio vascular disease

Carbohydrates, proteins, fats, vitamins, minerals, and water are all _____

classes of nutrients

Some foods, such as _____, are usually classified as solid fats even though they are liquid or soft at room temperature.

cream and sour cream

What is the best way to obtain omega-3 fatty acids?

eat fish

Components of a triglyceride

glycerol and 3 fatty acids

Cardiovascular disease is a group of diseases that affect the _____ and blood vessels.

heart

Which of these conditions may be risk factors for atherosclerosis?

hypertension, unhealthy blood cholesterol levels, and smoking Elevated C-reactive protein blood level Emotional stress, such as anger Sleep apnea

Which lifestyle choice would be the best way to reduce a person's risk of atherosclerosis and CVD? Multiple choice question.

increase physical activity

enrichment

is the process of replacing some, but not all, of the nutrients that were lost during a raw foods refinement.

Cholesterol and fats are types of _____. Multiple choice question.

lipids

mayonnaise, margarine and salad dressing are rich sorces of

oils

_____ is a rich source of monounsaturated fatty acids.

olive oil

Corn oil, seeds, and nuts are good sources of _____.

omega-6 fats

Energy is defined as the capacity to _____.

perform work

When atherosclerosis occurs in a blood vessel that does not carry blood to the heart or brain, the condition is called _____.

peripheral vascular disease

Phospholipids vs lipids

phospholipids are chemically phosphorus

Structurally, a trans fatty acid resembles a(n) _____ because its carbon chain is relatively straight.

saturated fatty acid

The primary site of lipid digestion is the _____.

small intestine

At room temperature, foods high in saturated fat tend to be _____ and foods high in unsaturated fat tend to be _____.

solid, liquid

Dietary fiber that dissolves or swells in water is called _____ fiber.

soluble

What is it about the structure of phospholipids that makes them ideal as major structural components of cell membranes?

soluble in water and fat

Mannitol, xylitol, and sorbitol are examples of _____.

sugar alcohols

trans fatty acids

unsaturated fatty acids with hydrogens on opposite sides of the double bond, realatively straigt

From which nutrients can your body cells not release energy?

vitamins and menerals and carbohydrates

_____ is considered the most essential nutrient.

water

Are yogurt milk and cheese considered dairy products?

yee

Grains and Protein foods are considered _____ serving equivalents, while dairy, fruits, and vegetables are considered _____ serving equivalents.

1-ounce; 1-cup

Rank the process for classifying combination foods, such as pizza, sandwiches, and casseroles.

1. Determine ingredients 2. Classify each ingredient into a food group 3. Approximate the amount of each ingredient in terms of cups or ounces 4.Tally the amount of cups or ounces

Development of Atherosclerosis

1. irritation in blood vessel 2. inflammation 3. plaque deposition at site 4. plaque builds and arteries narrow

Which food can be classified in both the vegetable group and the protein foods group?

Beans

Which non-meat food sources are included in the protein foods group?

Beans and nuts

What are some dietary fibers

Cellulose Hemicellulose pectin gums mucilages

_____ are a set of nutrient intake standards that are developed for labeling purposes.

Daily Values

What is the best way to meet the essential fatty acid recommendations within a "heart healthy" diet?

Replace foods that are high in saturated fat with foods that are high in unsaturated fats

fortification

The addition of nutrients that are not naturally present. Nutrient fortification may restore nutrients or provide specific health benefits.

Kilocalories are the unit of measurement for _____.

The amount if energy in food (1000-calorie units)

Grain enrichment nutrients

The replacement of iron, thiamin, riboflavin, niacin, and folate, because it was lost during a raw food's refinement (US adds Iron, B vitiamins thiamin, riboflavin, niacin, and folic acid.

Foods are bad for you if they contain which two substances that can cause food-borne illness?

Viruses and Bacteria

Milk is fortified with

Vitamin D / A and Riboflavin

_____ contain the entire seeds (ground, cracked, or flaked) of cereal grains such as wheat.

Whole Grains

A saturated fatty acid contains _____ between carbons in its carbon chain.

Zero double bonds

Daily Values

_____ are a set of nutrient intake standards that are developed for labeling purposes

Dietary Guidelines for Americans

a set of recommendations about smart eating and physical activity for all Americans

Outline the process of recycling bile salts.

absorption in the small intestine Goes through the bloodstream through the liver. The liver recycles bile salts to create new bile

Alpha-linolenic acid and linoleic acid are _____ fatty acids because they must be supplied by the diet since the body cannot make them. Multiple choice question.

essential

Choose the reasons why cream cheese, cream, and butter are not considered part of the dairy group.

high amounts of fat and contains little or no calcium.

Aspartame, acesulfame-K, neotame, monk fruit extract, and stevia leaf extracts are all considered

high-intensity sweeteners

EPA, DHA, and AA aid in the production of _____.

hormone-like substances

Which of these foods are considered one-cup equivalents in the dairy group?

1.5 oz natural cheese 8 fl oz milk

Hypertension is diagnosed once blood pressure values remain at or above _____.

130/80

What is the recommendation for intake of saturated fat according to the 2015 Dietary Guidelines for Americans?

<10% of total energy intake

What is a macronutrient?

A nutrient that is required in significant amounts in the diet such as proteins fats and carbohydrates.

What is a micronutrient?

A nutrient that is still essential but does not provide the body with energy, and less is required such as vitamins and minerals

What is the structure of a phospholipid molecule? Multiple choice question.

A phospholipid consists of two fatty acids and a phosphorus-containing part

Substances added to food that provide fewer calories per serving than sucrose or no calories are called _____.

Alternative sweeteners

_____, which is often called "hardening of the arteries", is a condition that results from atherosclerosis.

Arteriosclerosis

Tooth decay can occur when _____ in your mouth use the carbohydrates in food for their energy needs.

Bacteria

Many dairy foods are excellent sources of which two minerals?

Calcium and potassium

Eating a diet that contains plenty of dietary _____ may reduce your risk of colorectal cancer. Multiple choice question.

Fat

Which nutrient cannot be digested but can be used as an energy source for bacteria in the large intestine?

Fiber

is a sterol

cholesterol

Ingredients are listed on food labels in _____.

descending order by weight

A condition that is characterized by abnormally high blood pressure levels that persist even when a person is relaxed is called _____.

hypertension

Avocados and peanut and canola oils are good sources of _____ fatty acids.

monosaturated

_____ fatty acids consist entirely of carbon-carbon single bonds.

saturated

Human cells use _____ energy to work.

Chemical

What fruits are included in the fruit group?

Dried, Sauced, and Canned

Who approves alternative sweeteners

FDA

Which of the following foods are good plant sources of omega-3 fat?

Flaxseeds Soybeans

Choose the dietary components that describe a "heart healthy" diet.

Focus on whole grains and low-fat dairy foods Reduced intake of fatty red meats Emphasis on fruits and vegetables

Which nutrition tool is easiest to use for planning menus?

Food guide

Which of the following are recommended characteristics to consider when individualizing a person's diet?

Food preferences, Lifestyle, Budget

Which of the following are ways essential fatty acids affect health?

Regulating blood pressure Regulating the immune system's inflammatory response

What are some heart healthy food selection and preparation tips?

Replace some of the solid fat in recipes with applesauce Use moist cooking methods for lean meats Trim visible fat from meat after cooking

The basic chemical unit of carbohydrates is a _____.

Monosaccharide

_____ fatty acids contain only one carbon-carbon double bond. Multiple choice question.

Monounsaturated

What chemical feature of sterols distinguishes them from other classes of lipids?

Multi ring structure

Per the FDA, food manufacturers are required to use a special labeling format on most packaged foods, known as the _____.

Nutrition Facts panel

High-fiber diets may lower risk for which disease?

Obesity

The type of fiber that slows glucose absorption and binds cholesterol is _____ fiber.

Soluble

Apples, bananas, citrus fruits, and beans are all good sources of _____. Multiple choice question. soluble fiber

Soluble fibers

Which of the following are examples of manufactured alternative sweeteners?

Sucralose Saccharin Aspartame

Which statement best summarizes the purpose of the Dietary Guidelines for Americans?

To promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related, chronic health conditions

What will likely occur if a child is put to bed with a bottle that contains milk, juice, or another sugary beverage?

Tooth decay

MyPlate was developed as an interactive online dietary planning site by the _____.

USDA

When a plaque or clot fully blocks an artery leading to the heart, the chest pain that results from a lack of oxygen to heart muscle tissue is called _____.

heart attack

Cardiovascular disease can result in kidney failure and which other conditions?

heart attack and stroke

A polyunsaturated fatty acid contains _____ between carbons in its carbon chain. Multiple choice question.

two or more double bonds

According to the U.S. Dietary Guidelines, daily added sugar intake should be less than _____ of total calories. Multiple choice question. 25% 5% 20% 10%

10

Sugar alcohols generally supply an average of _____ Kcal/g

2

A triglyceride level greater or equal to _____ is classified as unhealthy.

200 mg/dl

On average, Americans consume about ______ teaspoons of added sugars per day. Multiple choice question. 22

22

What is the Adequate Intake for dietary fiber for young men?

38 g/day

What is the recommended percent of daily calorie intake from carbohydrates?

45-65%

The small intestine absorbs about _____ of dietary cholesterol.

50%

empty calories

A popular term referring to foods that contribute much energy but too little of the nutrients

For certain high-intensity sweeteners, _____ have been established, which state the amount of that sweetener that can be consumed safely on a daily basis throughout one's life.

Acceptable Daily Intakes

Choose all of the following that are risk factors for atherosclerosis.

Diabetes Excess body fat Increasing age

What is the primary difference between dietary fiber and starch?

Dietary fiber cannot be digested by humans but starch can.

What are some poor dietary habits that can put you at risk of developing atherosclerosis?

Diets that provide large amounts of added sugars Diets that do not provide enough fruits and vegetables Diets that do not provide enough whole grains, nuts, and seeds

Specific nutrients _____ health problems that are unrelated to nutrient deficiencies.

Do not cure

Principle of Variety

Incorporating different foods

Which type of fiber is associated with increasing fecal bulk and easing bowel movements? Multiple choice question. Animal fiber

Insoluble Fiber

An HDL cholesterol level greater or equal to _____ is generally protective against heart disease in both men and women.

50mg/dl

Principle of Moderation

Consuming foods in reasonable ammounts

What are food groups according to MyPlate?

Dairy Grains Protein Fruits Veggies

Which of the following foods naturally contain small amounts of trans fatty acids?

Dairy foods and beef

Soluble fiber ______ the absorption of cholesterol and cholesterol-rich bile acids into the blood.

Decreases

Which food group includes products made from wheat?

Grains

A high-fiber diet can help prevent which of the following conditions?

Hemorrhoids and Diverticula

A product provides 20% DV for calcium per serving. Which of the following statements could be made?

High Source

Food guides generally classify foods into major groups according to which two factors?

Key Nutrients and Their Natural origins

Whole grains, wheat bran, brown rice, and vegetables are all good sources of _____.

Insoluble Fibers

What effect does soluble fiber have on the recycling of bile salts?

It binds with used bile salts, preventing their intestinal absorption and leading to their excretion in feces

Which fatty acids are considered essential fatty acids?

Linoleic acid Alpha-linolenic acid

A product provides 5% DV for calcium per serving. Which of the following statements could be made?

Low

What are some strategies to reduce the risk of developing atherosclerosis? Multiple select question.

Maintain a healthy weight for height Eat antioxidant-rich foods Consume more fiber-rich foods

Principle of balance

Matching energy intake with physical activity

The dairy group contains which types of foods?

Milk and milk products

What are some concerns related to fish oil supplements?

People with fish/shellfish allergies might have an allergic reaction High doses of omega-3 fatty acids may cause serious side effects, such as reducing blood clotting

Which two amino acids make up the high-intensity sweetener, aspartame?

Phenylalanine and Aspartic acid

Safflower, sunflower, and grapeseed oils are good sources of _____ fatty acids. Multiple choice question.

Polyunsaturated

Which three cuts of meat are considered lean?

Pork tenderloin Beef chuck roast Beef top sirloin steak

Which foods are included in the protein food group?

Pork, eggs, and beef

What are the three key risk factors for developing heart disease?

Presence of hypertension Having unhealthy blood cholesterol levels Smoking

Mannitol, xylitol, and sorbitol are examples of _____.

Sugar alcohols

What is one characteristic that lipids found in foods and in the body have in common?

They are mostly in the form of triglycerides

What is it about the structure of phospholipids that makes them ideal as major structural components of cell membranes?

They are soluble in both water and fat

Identify a characteristic of phospholipids that enables them to be major structural components of cell membranes.

Their phosphate "head" is water soluble and their fatty acid "tail" is water insoluble

Which vitamin is required to be placed on the Nutrition Facts panel?

Vitamin D, total fat specific fat, cholesterol, sodium, total carbohydrate, fiber, total sugars, added sugars, protein, vitamin D, potassium, calcium, and iron contents.

The only time a specific nutrient can cure a health condition is when the condition is _____.

a nutrient deficiency disease

The most natural and economical way to obtain nutrients and phytochemicals is to base your diet on _____.

a variety of "whole" and minimally processed foods

Energy drinks, soft drinks, and sweetened coffees are all types of sugar-sweetened beverages, which are a major source of _____ in Americans' diets.

added sugars

When a plaque or clot partially blocks an artery leading to the heart, the chest pain that results from a lack of oxygen to heart muscle tissue is called _____.

angina

Oils also include other fats that are...

liquid at room temperature.

Types of fatty acids

saturated, monounsaturated, polyunsaturated

Animal fats generally tend to contain more _____ fatty acids than plant oils.

sauturated

A saturated fatty acid contains _____ between carbons in its carbon chain. Multiple choice question.

three or more double bonds

Partially hydrogenated oils (PHOs) are the major kind of artificial _____ fat in processed foods, but their use has now been banned in most foods.

trans

According to the 2015 Dietary Guidelines for Americans, intakes of _____ should be as low as possible.

trans fat and cholesterol

A _____ is comprised of three fatty acids attached to glycerol. Multiple choice question.

triglyceride

_____ make up about 95% of lipids in the body and in food.

triglycerides