KIN Chapter Eight

If you weigh 145 pounds, your protein intake goal should be about _____ grams per day.

52

_____ is not an essential nutrient but does supply energy.

Alcohol

The eating pattern laid out of by the Dietary Guidelines for Americans that has more fruits and seafood and less dairy than other patterns is the

Healthy Mediterranean-Style Pattern.

Which of the following best describes the USDA's Healthy Vegetarian diet plan?

It requires only a few key modifications from the standard MyPlate.

Glucose is

a simple sugar that is the body's basic fuel.

Which of the following foods are mostly oils?

avocados olives nuts

Water is important to the body in part because it is a major component of

blood.

A good way to obtain phytochemicals is to eat

different types of vegetables.

What does fiber in the diet do?

facilitates elimination provides bulk in feces

Whole-grain foods help protect the body against

heart disease. diabetes. cancer.

Allyl sulfides appear to boost the activity of immune cells. Where are they found?

in garlic and onions

What is the source of vitamin K?

intestinal bacteria

Which of the following is an example of functional food?

iodized salt

Canola, peanut, and olive oils are good sources of

monounsaturated fatty acids.

Which of the following can be particularly good sources of daily water intake?

vegetables fruits liquids

Where are antioxidant carotenoids found?

yellow vegetables leafy green vegetables orange vegetables

Which of the following count as 1 ounce-equivalent from the MyPlate grains group?

1 cup cereal flakes 1 slice of bread

Which of the following count as 1/2 cup from the MyPlate fruits group?

1/4 cup dried apricots 1/2 pear 1/2 cup orange juice

According to MyPlate guidelines, a 2,000-calorie diet should include how much oil per day?

6 teaspoons

The average American consumes nearly _____ calories a day from solid fats and added sugars.

800

Recommended daily intake of water from beverages is ______ for women and ______ for men.

9 cups; 13 cups

Which of the following are examples of added sugars?

A cookie manufacturer adds high-fructose corn syrup to its chocolate chip cookies. Karen adds two teaspoons of white sugar to her coffee.

Which of the following statements about water is FALSE?

A person can live longer without water than without food.

What is a phytochemical?

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

Which of the following are part of the Dietary Reference Intakes (DRIs)?

Adequate Intake (AI) Recommended Dietary Allowance (RDA) Tolerable Upper Intake Level (UL) Estimated Average Requirement (EAR)

Why are there few irradiated foods on the market?

Consumers are resistant and skeptical.

Safe food handling can help prevent foodborne illnesses. Which of the following are guidelines for safe food handling?

Cook foods to a proper temperature. Refrigerate perishable foods.

Useful tools created by scientific and government groups for people who would like to have good nutrition include which of the following?

Dietary Reference Intakes (DRIs) Dietary Guidelines for Americans MyPlate

Key nutritional guidelines for Americans include

Eating more fruits and vegetables Eating less-refined grains Limiting intake of saturated fats

_______ are electron-seeking compounds that can react with DNA, proteins, and fats, potentially mutating genes and damaging cell membranes.

Free radicals

_______ are inorganic elements that the body needs in relatively small amounts that aid in numerous body functions.

Minerals

is the USDA food guidance system developed to help Americans put the Dietary Guidelines into action and make healthy food choices.

MyPlate

Suriya is a college student on a limited budget, but she wants to try to make healthier food choices. Which of the following would you recommend she do?

Plan trips to the grocery store, including ingredients needed for a couple of meals.

Based on new requirements, what must chain restaurants with 20 or more locations do?

Provide more detailed nutrition information about their menu.

The Daily Values are a simplified version of the

Recommended Dietary Allowance.

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

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

The combination of the complementary vegetable proteins in peanut butter and wheat in bread makes a peanut butter sandwich

a complete protein.

Water-soluble vitamins are

absorbed directly into the bloodstream.

To be certified as organic, foods must be produced and handled under strict guidelines related to the type and use of

antibiotics. hormones. pesticides.

Fat-soluble vitamins

are stored in the liver. are carried by special proteins in the blood. require a more complex absorptive process than water-soluble vitamins.

Fat-soluble vitamins

are stored in the liver. require a more complex absorptive process than water-soluble vitamins. are carried by special proteins in the blood.

If you want to reduce the added sugars in your diet, a key target would be your

beverage choices.

Which of the following is a major source of saturated fat?

cheese

Diets high in fatty red meat are especially associated with an increased risk of what type of cancer?

colon cancer

True or false: Meat, fish, dairy, and eggs are prohibited from being designated organic.

false

Lipids are another name for

fats

Kilocalories are a measure of

food energy.

The three patterns laid out by the Dietary Guidelines for Americans all recommend that people should eat

foods that are nutrient-dense.

To reduce the unhealthy fats in her diet, Diane should avoid or limit which of the following?

full-fat dairy red meat foods cooked in hydrogenated vegetable oils

Which of the following is an example of a single sugar molecule?

glucose

The liver stores glucose in the form of a starch called

glycogen.

Inorganic compounds needed by the body to help release energy and maintain tissues are

minerals

Which of the following are usually added to refined carbohydrates to fortify them?

minerals vitamins

Substances may be added to food to

modify their taste or appearance. maintain freshness.

Compared with fruit drinks, fruit juice usually has

more nutrients.

The most frequent causes of foodborne infection and hospitalizations are which of the following?

norovirus Salmonella

A vegan diet includes

nuts

Which of the following is a particularly good source of the viscous type of fiber that helps lower blood glucose and cholesterol levels?

oat bran

Fiber is a term for nondigestible

plant carbohydrate

Sucrose and fructose are examples of

simple carbohydrates

The two forms of complex carbohydrates are dietary fiber and

starches.

The vitamins and minerals in foods can be easily destroyed or lost during

storage. cooking

People need carbohydrates in their diets because carbohydrates

supply energy to cells.

Presently, pregnant and breastfeeding women are often encouraged to

take a nutrient supplement. follow a special diet.

The MyPlate food guidance system is issued by Multiple choice question.

the U.S. Department of Agriculture (USDA).

Abundant food sources of vitamins include

vegetables. grains. fruits.

Which of the following is found only in animal products and fortified foods?

vitamin B-12

Which of the following vitamins are antioxidants, which work to keep cells healthy?

vitamin C vitamin E

Which of the following are dietary supplements?

vitamins herbs enzymes

Which of the following are good sources of types of fiber that help prevent constipation?

broccoli wheat bran

Whole grain foods include which of the following?

brown rice

Chris can incorporate whole grains in his diet by choosing to purchase ______ at the grocery store.

brown rice whole wheat cereal oatmeal

Based on the changes to food labels announced in 2016, which vitamins and minerals are required on the new label format?

calcium iron potassium vitamin D

Which of the following are essential major minerals?

calcium sodium potassium

What are the classes of essential nutrients that supply energy?

fat carbohydrates protein

Supplements with very large doses of -soluble vitamins can be especially dangerous because the excess is stored by the body rather than excreted.

fat-soluble

A low intake of _____ increases a woman's chance of giving birth to a baby with a neural tube defect.

folate

The DASH diet was specifically designed for those with

hypertension.

Potential side effects of St. John's Wort include which of the following?

increased skin sensitivity to sunlight decreased effectiveness of oral contraceptives decreased effectiveness of drugs used to treat HIV infection

In the MyPlate guidelines, the dairy group includes

lactose-free products. milk products.

Which of the following are examples of sources of incomplete proteins?

legumes nuts

Which of the following are primarily sources of complex carbohydrates, such as starch?

lentils yams oats

Which of the following are considered healthy choices of dietary sugars?

low-fat milk whole fruits

Which of the following are macronutrients?

proteins, carbohydrates, fats

Which of the following are foods should be avoided because they are associated with a high risk of foodborne illness?

raw sprouts undercooked eggs

Irradiation is used in food processing to

reduce spoilage. exterminate harmful pathogens. extend shelf life.

Antioxidants help protect the body from free radicals by

repairing the harm that free radicals caused. preventing free radicals from forming.

If dietary supplements were regulated in the same way as FDA-approved medications, they would be required to

show proof of purity. be standardized for potency. show quality control during manufacturing.

The DASH diet pays special attention to limiting

sodium.

According to MyPlate guidelines, how many cups of milk or its equivalent should a person on a 2,000-calorie diet consume each day?

3

Two major roles of fat in the body are to

Supply energy Protect organs

Vegetarian meat alternatives that approximate the taste and texture of meat

are typically made from soy gluten or legumes. may mimic foods such as chicken and beef and may even "bleed" like a hamburger.

An average adult generally needs about how many kilocalories per day to meet his or her energy needs?

2,000

Of the vitamins that humans need, how many are fat soluble?

4

The AMDR for carbohydrates is _____ of daily calories.

45 to 65 percent

Essential nutrients are called essential because your body

cannot manufacture them quickly enough to meet your physiological needs.

To add sulforaphane, a phytochemical found in cruciferous foods, a person could eat

cauliflower.

Compared to refined carbohydrates, unrefined carbohydrates generally

make you feel "full" longer. take time to digest. enter the bloodstream gradually.

A disease-causing microorganism that contaminates food, usually from improper handling, is called a

pathogen.

To help prevent foodborne illnesses, the U.S. government requires that

products carry labels about contamination and safe food practices.

Which of the following is the main component of muscle and bone?

protein

Consumers of supplements can get reliable or consistent information about supplements from

reading supplements' labels. talking with their doctor or dietitian.

Carbohydrates are classified as either

simple or complex

During digestion, carbohydrates are broken down into ______ for absorption.

simple sugars

Which of the following may increase free radical production?

smoking cigarettes breathing in car exhaust experiencing stress

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

sodium solid fats refined grains

To reduce added sugar intake, cut back on

soft drinks.

What is the standard for the Estimate Average Requirement (EAR) in the DRIs?

the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group

When did calorie information for restaurants and vending machines become a requirement?

2018

Protein intake goals can be calculated by multiplying your body weight in pounds by

0.36.

Which of the following count as 1 cup from the MyPlate dairy group?

1 cup low-fat milk 1 cup yogurt 1-1/2 ounces natural cheese

According to the U.S. Department of Agriculture, the limit for saturated fat intake is less than ______ of total daily calories.

10%

The Dietary Guidelines recommendation for saturated fat intake is to limit consumption to less than _____ of total calories per day.

10%

How many vitamins are essential for humans?

13

In the average American diet, what percentage of total energy intake is represented by added sugars?

13-17 percent

About how many grams of carbohydrate is required daily to meet the body's need for essential carbohydrate?

130 grams

The Daily Values represent appropriate intake levels for a(n) _____ diet.

2,000

Which of the following best defines functional foods?

They are foods that contain components that may provide positive health benefits.

Which of the following statements about vitamins are accurate?

They help unleash energy stored in carbohydrates. They are important in the generation of red blood cells. They help keep cells healthy.

Federal dietary guidelines, as well as the American Heart Association and the American College of Cardiology, advise what regarding saturated fat intake?

They strongly advise lowering saturated fat intake.

Carbohydrates are used as fuel by the body during high-intensity exercise.

True

Food labels on processed foods in the United States must indicate

the serving size for the food.

Clothilde is interested in eating healthier, and saving money, and wants to decrease her meat consumption. She's worried about adequate protein intake, though, and is looking for alternatives. Which of the following are recommended?

tofu quinoa cottage cheese

For people who choose to consume alcohol, the Dietary Guidelines recommend limiting intake to moderate levels, meaning

up to one drink per day for women and two drinks per day for men.

Which of the following are micronutrients?

vitamins minerals

To reduce added sugars, Kyle should replace consumption of soft drinks with

water.

In the DRI standards, when is an Adequate Intake (AI) set?

when there is not enough available information to set a Recommended Dietary Allowance (RDA)

True or false: Proteins provide 4 calories per gram of energy when consumed.

True

To reduce nutrient loss during food preparation, you should do which of the following?

Use the minimum cooking time needed.

_____ is important for bone growth but an excess of it can actually trigger bone loss.

Vitamin A