Health 1-Chapter 10: Nutrition Basics

How many grams of trans fat must a food contain for the amount to be listed on a product's Nutrition Facts label?

0.5

Which of the following are macronutrients?

1 fats 2. carbohydrates 3. proteins

Which of the following statements about saturated fatty acids are true?

1. Saturated fatty acid are solid at room temperature Saturated fatty acids in are found naturally in animal products

Which of the following are essential components of the diet? (Select all that apply.)

1. alpha-linolenic acid 2. linoleic acid

Sources of monounsaturated fatty acids include

1. safflower oil. 2. canola oil. 3. olive oil.

What is the recommended amount of carbohydrates the average person should consume each day?

130 grams

MyPlate recommends ______ hours of moderate physical activity per week.

2.5

The Dietary Guidelines recommend that the average adult consume no more than ______ of sodium per day.

2300 mg

Sam is on a 2000-calorie daily diet. His diet should include 6 teaspoons of oil per day. For a 1-teaspoon serving he can have which of the following?

8 large olives

A product labeled as "organic" must contain ______ organic ingredients.

95%

During the processing of whole grain to refined carbohydrates, which of the following occur?

Bran is removed. Germ is removed. Calories are retained.

______ are essential nutrients the human body uses primarily for energy.

Carbohydrates

Pathogens often responsible for foodborne illnesses include

Clostridium perfringens. Salmonella bacteria. Escherichia coli (E. coli).

Which of the following are recommendations of the Dietary Guidelines for Americans?

Consume less solid fats. Stay within daily energy requirements. Get nutrients from foods instead of dietary supplements.

Free radicals are chemically unstable molecules that react with which of the following?

DNA proteins fats

Which of the following pathogens is a common cause of foodborne illness?

E. coli

True or false: All the nutrients lost during the processing of refined grain products are replaced during the enrichment process.

False

Which of the following statements is true about fiber in the human digestive system?

Fiber facilitates elimination of waste from the intestines.

Which of the following are the three healthy eating patterned highlighted in the Dietary Guidelines?

Healthy Mediterranean-Style Pattern Healthy Vegetarian Pattern Healthy U.S.-Style Pattern

Which of the following statements are true about the sources of vitamins?

Intestinal bacteria make vitamin K and the skin makes vitamin D.

Which of the following statements about food irradiation are true?

It has been endorsed by such organizations as the American Medical Association and the World Health Organization. Consumers are at least initially skeptical and resistant to irradiated foods.

Why is it important to consult a doctor before taking supplements?

Large doses of supplements may affect absorption of some minerals. Some vitamins and minerals are dangerous when taken in excess.

Which of the following groups of people typically benefit from dietary supplements?

People who are exposed to little sunlight People over the age of 50 Women who are attempting to get pregnant

Critics of genetically modified foods argue that such foods may have which of the following effects?

Reduce biodiversity Produce pesticide-resistant insects Elevate levels of allergens

Which model provides a framework for understanding the factors that affect different levels of wellness and health among individuals, groups, and populations?

Social-Ecological Model

Which of the following dietary recommendations for dairy foods is correct?

Switch to fat-free or low-fat milk to reduce energy intake.

Which of the following should older adults focus on in terms of nutritional requirements?

They should focus on eating nutrient-dense foods. They don't need as much energy intake because they tend to become less active.

True or False: Lactose intolerance is a fairly common food intolerance.

True

True or false: According to the FDA, more than 1,000 substances are added to foods in the United States to maintain or improve nutritional quality, to help in processing and preparation, or to alter taste or appearance.

True Reason: An FDA database lists about 3,000 such substances.

Unrefined complex carbohydrates take longer to digest, which means people

Unrefined complex carbohydrates take longer to digest, which means people

Which dietary supplement is recommended for smokers?

Vitamin C

Which of the followings statements about water and water consumption are true?

Water is contained in almost all foods. A person loses water each day. Most of a person's daily water intake comes from foods and beverages.

What is a phytochemical?

a substance found in plant foods that may help prevent and treat certain diseases

Fats in the diet do which of the following?

add flavor and texture to food and help in the absorption of fat-soluble vitamins

A reaction of the body's immune system to a food or food ingredient is food ______, and the adverse reaction to a food or food ingredient owing to problems with metabolism is food ______.

allergy; intolerance

To reduce exposure to mercury, nursing mothers should

avoid eating swordfish. limit the consumption of albacore tuna.

Water is important to the body because it is a major ingredient in

blood

Proteins, fats, and carbohydrates are different from the other 3 classes of essential nutrients because proteins, fats, and carbohydrates provide the body with

calories

Jimmy is trying to reduce trans fat intake. He will be able to check for trans fat in products by

checking ingredients for partially hydrogenated oil.

To reduce the intake of saturated fat in her diet, Diane should eat less

cheese and red meat

Which of the following groups are at higher risk for developing complications from foodborne illness?

children the elderly pregnant women

Vegetarian diets are relatively low in

cholesterol.

Meat, fish, and poultry are considered sources of

complete protein.

Endurance athletes and athletes in heavy training may benefit from increasing the amount of ______ in their diets to 60-70% of total daily energy intake.

complex carbohydrates

Which of the following are among the most widely used additives to foods in the United States?

corn syrup baking soda sugar

MyPlate recommends eating a variety of vegetables each week from which of the following categories?

dark green vegetables red and orange vegetables beans and peas

Trans fats have which of the following effects?

decrease in high-density lipoprotein ("good cholesterol") increase in low-density lipoprotein ("bad cholesterol")

Individuals whose diet lacks a particular vitamin may develop symptoms related to a vitamin

deficiency

Symptoms of foodborne illness include

diarrhea. vomiting. weakness. fever.

What are the nondigestible carbohydrates found in food from plants called?

dietary fiber

Water assists the body in which of the following functions? (Select all that apply.)

digestion temperature regulation absorption of food

Which of the following belong to the MyPlate protein food group?

eggs fish meat

What do calories measure?

energy

Which of the following influence eating and physical activity behaviors, according to the Social-Ecological Model?

environmental settings food and beverage industry social norms

Water-soluble vitamins are

excreted in urine when the body does not need them. absorbed directly into the bloodstream.

True or false: There is no standardization in the dietary supplement industry.

false

Which two of the following are basic classifications of vitamins?

fat-soluble vitamins and water-soluble vitamins

Daily Value standards exist for which of the following?

fats dietary fiber carbohydrates

The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat

foods that are nutrient-dense.

Major sources of simple carbohydrates include which of the following?

fructose sucrose maltose

Foods that have a quick effect on blood glucose levels have a high ___ index

glycemic

Because the FDA does not regulate dietary supplements in the same way that it regulates drugs,

herbs are sometimes contaminated or misidentified. the potency of supplements varies widely. supplement manufacturers are not required to demonstrate that their products are safe and effective.

The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as

hydrogenation.

Osteoporosis is due largely to which of the following?

insufficient calcium intake

Food energy is measured in

kilocalories.

Irene is a vegetarian who eats plant foods, dairy products, and eggs. This makes Irene a

lacto-ovo-vegetarian.

Steve eats only plant foods and dairy products. This makes Steve a

lacto-vegetarian.

Which of the following high-fiber foods help lower cholesterol?

legumes barley fruits

Individuals with diabetes benefit from diets that are

low in simple sugars. high in complex carbohydrates.

Which of the following are responsible for transporting cholesterol to organs?

low-density lipoproteins

Refined carbohydrates tend to be ______ than unrefined carbohydrates.

lower in fiber

The role of alpha-linolenic acid is to

maintain blood pressure.

Substances are added to food intentionally to

maintain nutritional quality. help in processing. alter their appearance.

To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of

myplate

Which of the following are water-soluble vitamins?

niacin C B-6

A vegan diet includes

nuts

Which of the following foods are mostly oils?

nuts avocados olives

Which of the following are examples of incomplete proteins?

nuts and legumes

To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of

pesticides. genetic engineering. hormones. antibiotics. nonorganic ingredients.

Phytochemicals are found in

plant foods.

Saturated fat and trans fatty acids tend to

raise blood levels of "bad" cholesterol and increase the risk of heart disease.

All three of the Dietary Guidelines' healthy eating patterns recommend that people should consume less

red meat and solid fats

Which of the following are common reasons for adopting a vegetarian diet? (Select all that apply.)

religious reasons concern for the environment financial considerations ethical reasons

Pesco-vegetarians may include small amounts of ______ in their diets.

seafood

The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.

seafood

The food group in MyPlate that contains protein foods such as meats and beans also includes

seeds

The two basic classifications of carbohydrates are

simple and complex.

Sucrose and fructose are examples of

simple carbohydrates.

Partial vegetarians, semi-vegetarians, or pesco-vegetarians include which of the following in their diets?

small amounts of seafood plant foods eggs dairy products

Consumption of gluten by individuals with gluten intolerance damages the lining of the

small intestine.

Which of the following foods or food components are Americans recommended to reduce in their diet?

sodium solid fats refined grains

Saturated fatty acids are ______ at room temperature.

solid

Which of the following is a major role of fats?

storing energy

Whole grains in food

take longer to digest than refined carbohydrates.

It is wise to choose whole fruits for a good portion of fruit intake because

they often have fewer calories than fruit juices.

Low-density lipoproteins

transport cholesterol to organs. transport cholesterol to tissues. are deposited in artery walls when in excess.

A person who eats only plant foods is a type of vegetarian called a(n) ______.

vegan

Which of the following are micronutrients?

vitamins and minerals

Which of the following are usually left out when wheat is processed?

wheat bran wheat germ

Which foods typically have a low glycemic index?

whole grains high-fiber foods high-fat foods

Which of the following are sources of complex carbohydrates?

yams lentils rye

According to MyPlate, the dairy group includes which of the following foods?

yogurt milk cheese

Rather than looking at individual nutrients or foods, the Dietary Guidelines assess people's overall

eating patterns.

Compared to fruit juice, whole fruits often have more ______.

fiber

Reducing salt intake can

reduce the risk for high blood pressure.

Which of the following diseases or conditions have been associated with vitamin deficiencies?

rickets scurvy anemia

Which of the following is a major source of polyunsaturated fatty acids?

soybean oil cottonseed oil. corn oil.

One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.

1

The leading sources of saturated fat in the American diet include which of the following?

1. whole milk 2. hamburgers 3. hot dogs

According to MyPlate, a person consuming 2,000 calories per day should be eating

2 1/2 cups of assorted vegetables daily.

A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.

2 cups

For which level of caloric intake do the Daily Values represent appropriate levels of nutrients?

2,000 calories per day

Which of the following are fat-soluble vitamins?

A, D, E, K

Match the following tools and their respective descriptions.

Dietary Reference Intakes: standards for nutrient intake designed to prevent nutritional deficiencies Dietary Guidelines for Americans: guidelines designed to promote health through diet and physical activity MyPlate: a food guidance system to help people apply the DGAs to their own diets.

True or false: All needed nutrients can be provided by the daily consumption of a variety of plant foods in amounts that meet total energy needs.

False

Which macronutrient has the most calories per gram?

Fat

______ fiber is the sum of functional and dietary fiber in a person's diet.

Total

Packaged food labels in the United States must show which of the following?

amount of fat, saturated fat, and trans fat in each serving serving sizes amount of dietary fiber

What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?

anaphylaxis

What condition is particularly problematic for menstruating women?

anemia

Genetically modified products are difficult to keep separate from genetically unmodified foods because of which of the following?

animal escapes cross-pollination contamination

Choosing a healthy eating pattern can help not only with maintaining a healthy body weight but also with reducing the risk of

disease

Dietary concerns for athletes include

drinking enough fluids throughout the day. drinking enough fluids during practice. meeting their increased energy requirements.

True or false: Americans generally consume less than the amount of carbohydrates they need each day.

false

The Dietary Guidelines recommend which of the following?

focusing on variety, nutrient density, and amount limiting sugar, salt, and fat following a healthy eating pattern

According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?

fruits and vegetables beans and peas whole grains seafood

Match each component of whole grains on the left with the structure it forms.

germ: inner layer endosperm: middle layer bran: outer layer

Sources of vitamins include

grains fruits vegetables

To meet their nutritional requirements, older adults should eat foods that

have fewer calories. contain vitamin B-12. are rich in calcium and vitamin D.

A high-fiber diet can help reduce the risk of developing which of the following conditions?

heart disease type 2 diabetes obesity

Regular physical activity does which of the following?

improves health facilitates weight management reduces the risk of chronic disease

Insoluble fiber does which of the following?

increases fecal bulk prevents constipation prevents hemorrhoids

Compared to fruit drinks, fruit juice usually has which of the following?

less added sugar more nutrients

Foods containing large amounts of monounsaturated and polyunsaturated fatty acids are

liquid at room temperature and usually derived from plant sources.

Steps put in place by the U.S. government to reduce food contamination include

meat- and poultry-product labels carrying cooking instructions. meat- and poultry-product labels with safe-handling instructions.

A person's daily water intake comes from which of the following?

metabolism foods

A food intolerance is usually related to a person's

metabolism.

Inorganic compounds called ______are needed in small amounts for the regulation, growth, and maintenance of body tissues.

minerals

Canola, peanut, and olive oils are good sources of

monounsaturated fatty acids.

For sources of protein, vegetarians can focus on which of the following foods from the meat and beans group?

nuts dry beans soy foods

The Dietary Guidelines recommend that individuals consume no more than how much alcohol?

one drink per day for women and two drinks per day for men

Whole grain foods include which of the following?

popcorn brown rice oatmeal

The 2011 Food Safety Modernization Act focuses on ______ food safety problems.

preventing

High-density lipoproteins

protect against heart disease. transport cholesterol out of the arteries.

Which of the following foods are high in antioxidants?

red wine blackberries artichokes

Soluble fiber does which of the following? (Select all that apply.)

reduces absorption of cholesterol slows down the movement of glucose in the blood can delay stomach emptying

Irradiation is important in food processing because it

reduces spoilage. extends shelf life. kills potentially harmful pathogens.

Antioxidants help protect the body in several ways, including

reducing the formation of free radicals. repairing damage caused by free radicals.

The body needs minerals for

regulation of body functions. releasing energy. growth and maintenance of body tissues.

The Dietary Guidelines recommend that individuals consume no more than 10% of calories per day from which of the following?

saturated fats added sugars

The type of fiber that dissolves in water or is broken down by bacteria in the large intestine is known as ______ fiber.

soluble

Complex carbohydrates include ______ and dietary fiber.

starches

Cholesterol is a waxy substance

that helps the body synthesize vitamin D. found in the blood. that helps the body synthesize hormones.

Among the people of the world, who would benefit the most from a diet with more animal protein and energy-dense foods?

those who are undernourished

To turn liquid oils into solid fats, hydrogen is added to

unsaturated fats.