Chapter 4,5,&6 Nutrition
Which health claim has been approved by the FDA for usage on bean packages and cans?
"Diets including beans may reduce your risk of heart disease and certain cancers."
The DRI recommend a protein intake of _____ gram(s) per kilogram of desirable body weight per day.
0.8
The recommended amount of legumes is _______ for a 2,000-calorie diet.
1 ½ to 2 cups weekly
Joy decides to cook dinner with less fat tonight and instead of two tablespoons of butter, she uses one tablespoon on her baked potato. Approximately how many grams of fat did Joy remove from her meal?
12 grams
Jennifer is following an 1,800-calorie weight loss plan where 30% of her daily calories are supposed to come from protein. How many grams of protein should Jennifer try to eat each day?
135g
If a man consumes 95 grams of protein and 2,400 total calories per day, approximately what percentage of calories would he derive from protein?
15
A total of ____ amino acids compose the majority of protein in living things and nine are ____ to humans.
17; essential
Which of the following values represents a desirable level of total blood cholesterol in adults?
190 mg/dL
Matt sprays his pan with cooking spray instead of using the two tablespoons of olive oil that he usually sautés his vegetables with. This change reduces the calories from fat in this recipe by approximately ____.
200 calories
If Steven needs 2400 calories per day to maintain his weight, what is the recommended to maximum upper limit of added sugars he should consume each day?
240 calories
Add ing foods sweetened with sugar substitutes to the diet will ensure successful weight loss.
False
Babies develop the ability to digest lactose when they are about six to nine months old.
False
Based on a 2,000-calorie diet, the DV for saturated fat is 10 grams.
False
Cholesterol is found in both plant and animal foods.
False
Complementary protein sources must be eaten within two hours of one another to meet the body's need for essential amino acids.
False
Eating only plant foods will not provide enough protein to meet daily needs.
False
Essential amino acids are those that the healthy adult body can synthesize, given the needed parts.
False
Fat in a meal increases the rate that the stomach empties which helps provide satiety.
False
Fat is used efficiently as fuel by the brain and nerves.
False
Foam cells play an important role in preventing heart disease progression.
False
Food allergies and food intolerances differ only in their severity of the reaction and symptoms.
False
Foods rich in complex carbohydrates should be avoided when trying to lose weight.
False
Glucagon can be broken down by the liver to maintain a constant blood glucose level when carbohydrates intake is inadequate.
False
Linoleic and linolenic acids are monounsaturated fatty acids that are essential in the diet.
False
Linolenic acid is one of the fatty acids synthesized by the human body.
False
Long-chain fatty acids are water soluble and travel freely in blood and lymph.
False
Only when consumption of carbohydrate and fat calories is insufficient will protein be converted to fat.
False
Palm and coconut oils are examples of polyunsaturated fats.
False
Protein is primarily used by the body as an energy source.
False
Regular physical activity is associated with lower high-density lipoprotein (HDL) levels.
False
Soybeans are a legume which means this plant-based protein source is of lower quality compared to an egg.
False
The Mediterranean diet provides about 20 to 25 percent of calories from fat.
False
The amino acids in a strand of protein are similar to the identical repeating structure of sugars in carbohydrates.
False
The body has a limited capacity to store fat.
False
The health benefits of olive oil are primarily due to its lower calorie content than other oils.
False
Vegans are at particular risk for a vitamin C deficiency.
False
With energy needs met in the diet, excess protein is stored as muscle or lean body mass.
False
The _____ secretes glucagon and insulin in response to changing blood glucose levels.
Follow a high-protein diet
Which two minerals need special attention in the diets of all vegetarians?
Iron and zinc
Which statement is true about hypoglycemia?
It is aggravated by high-sugar foods.
Which statement best describes a function of cholesterol?
It is an important lipid in the structure of brain and nerve cells.
Now that John is eating protein bars and shakes, he is consuming more protein and calories daily than he requires. What most likely happens to the excess protein?
It is converted to fat for energy storage.
John has been eating a typical high-protein diet ever since he began working out regularly. Which description most likely characterizes his diet?
It is often low in fruits and vegetables.
What is special about soy protein?
It is the only vegetable food that is a complete protein.
Bonnie, who has a peanut allergy, peruses the refreshment table at a bridal shower. She sees a plate stacked with sandwich triangles: some made with peanut butter, and some with pimento cheese. Which statement is true?
It is unsafe for Bonnie to eat a pimiento cheese sandwich because of potential cross-contamination.
Jill's research on the risks of excess protein should lead her to give what advice to John?
John should consider the grams of protein rather than just a percentage of calories for appropriate protein intake.
Which type of vegetarian would drink a glass of milk but not eat scrambled eggs?
Lacto-vegetarian
What is the condition in which the body is unable or had difficulty digesting dairy products?
Lactose intolerance
What lipid is an essential nutrient?
Linoleic acid
What health effect is associated with a vegetarian, plant-based eating pattern?
Lower rates of heart disease
Which of the following is a disaccharide?
Maltose
The most important difference between the typical American diet and the typical Mediterranean diet is that ____.
Mediterraneans eat less saturated fat
Four friends are dining out, and the waiter brings their orders, but one of them is wrong. Which person's order is incorrect?
Minnie, an lacto-vegetarian who is served a mushroom-tomato omelet
Sam and Regina have a two-year old daughter, Keira. Sam wants Keira to follow the same low-fat diet like the one he and Regina follow. What advice would you give these parents?
Monitor Keira's fat intake to include 30 to 40 percent of calories, which is appropriate for children ages one to three.
Which fats decrease LDL-cholesterol without deceasing HDL-cholesterol?
Monounsaturated fat
_________ is found in all proteins but is absent in carbohydrates or fats.
Nitrogen
A vegan diet centers around grains, legumes, vegetables, fruits, and nuts and excludes all dairy, eggs, poultry, and meat.
True
All food fats contain a mixture of saturated and unsaturated fatty acids.
True
Carbohydrate absorption, as well as most carbohydrate digestion, takes place in the small intestine.
True
Complex carbohydrates are derived exclusively from plants.
True
Eating more fiber promotes fat and cholesterol excretion.
True
Flaxseed is rich in omega-3 fatty acids.
True
Flaxseed oil and soybean oil are good sources of omega-3 fatty acids.
True
Incorporating some fat into one's diet is essential to maintaining good health.
True
Insoluble fibers help to lower blood cholesterol levels.
True
Lecithin is a major constituent of cell membranes.
True
Lecithin is often used as a food additive to keep the fats evenly dispersed with the other ingredients.
True
Low concentrations of low-density lipoproteins are associated with a high risk of heart attack.
True
Moderate drinking, defined as no more than one drink a day for most women, and no more than two drinks a day for most men, is associated with higher HDL levels.
True
MyPlate food guide identifies legumes as the only food featured in two different categories, the Grain group and the Protein Foods group.
True
People with hypoglycemia should eat several snacks throughout the day that are high in complex carbohydrates and lean protein.
True
Phytosterols are phytochemicals that block the absorption of dietary cholesterol from the intestine.
True
Prior to menopause, estrogen may protect women from cardiovascular disease.
True
Some studies show that garlic may reduce blood pressure.
True
The Dietary Guidelines for saturated fat are the same for children age 2 years and older as they are for adults.
True
The only treatment for food allergies is to avoid the offending food.
True
The primary role of carbohydrates in the diet is to provide quick energy.
True
The protein in a meal stimulates glucagon secretion, which, opposes insulin and prevents it from storing glucose.
True
The type of fat consumed is more important than the amount of fat consumed.
True
There is no practical source of vitamin D in plant foods.
True
To lower blood cholesterol, an atherogenic diet plan advocates keeping saturated fat to less than five to six percent of daily calories.
True
Unsaturated fats are more prone to going rancid than saturated fats due to the "weak spots" in the unsaturated fatty acid.
True
Vitamin C and vitamin E are natural antioxidants that may be added to foods to increase shelf life.
True
When there is a great shortage of amino acids, the body must break down such tissues as blood, muscle, and skin.
True
What term in the ingredients list indicates added sugars in the product?
Vanillin
Maggie explains to her mother that there are different types of vegetarian eating patterns. Which type of vegetarian would consider incorporating foods that are fortified in omega-3 fatty acids?
Vegans
________ is the vitamin that is most likely to be lacking in a vegan diet.
Vitamin B12
Jack is trying to choose foods that contain whole grains. Which whole grain ingredient is present in waffle #1 that is not found in waffle #2?
Whole wheat flour
Brian eats 210 g of protein and 2,500 calories. Is he within the AMDR recommendation for protein intake?
Yes, he is within the recommendation of 10to 35percent.
Bob wants to lower his blood cholesterol. What piece of advice should he ignore?
You should lower your intake of trans fats only, not of other types of fat.
Vegans need to take care to get enough dietary ______ since binders in plant foods may reduce the availability of the nutrient to the body.
Zinc
From a health perspective, fruits are better sources of surose and frutose than table sugar because they ___.
also provide fiber, vitamins, and minerals
Most solids fats in the American diet come from ________.
animal foods
A characteristic of saturated fats is that they ____.
are usually solid at room temperature
Bob knows he needs to take in fewer calories to lose weight. Bob should be aware that ____.
both saturated and unsaturated fats have nine calories per gram
All of the following are important functions of fat in the body except to _________.
build muscle tissue
The mineral ______ is most likely to be lacking in a vegan diet.
calcium
When a person is hungry and needs to replenish blood glucose, she/he should eat ____.
carbohydrates, protein, and fats
The strategy of combining two plant protein foods in a meal so that each provides the essential amino acids lacking in the other features ____.
complementary proteins
The best advice for someone who is a vegetarian to obtain enough protein in the diet is to ____.
consume a varied diet on a daily basis
High intakes of the sugar alternatives sorbitol and mannitol can result in ___.
diarrhea
Eating too many foods with added sugars usually means getting too many ____.
empty calories
The quality of a protein depends upon the proportion of ____.
essential amino acids present
The average American's protein intake features ____.
excess intake of animal proteins
Ketone bodies are produced from the incomplete breakdown of __ when__ is unavailable for the brain and nerve cells.
fat; glucose
A refined grain product that is enriched is still lacking some ____ that was lost during processing.
fiber
Diverticulosis is closely associated with a lack of ______ in the diet.
fiber
Legumes are rich in B vitamins and ____.
fiber
Trans fats are ____.
formed when margarine is hydrogenated
Which carbohydrate type is mismatched with a major foods source for that type?
galactose—milk
If amino acids are oversupplied, their amine group is excreted and the fragments that remain are converted to ____.
glucose, glycogen, or fat
Complex carbohydrates are found primarily in ____.
grains and vegetables
In general, changing one's diet by substituting complex carbohydrates in place of refined foods with added sugars typically results in a diet that is ____.
higher in fiber
Fat that enters the small intestine is ____.
immediately emulsified by bile from the gallbladder
Bob read an article about fat and its relationship to health. He learned that ______.
intake of saturated fat raises blood cholesterol more than intake of cholesterol
Chylomicrons are synthesized within the _______.
intestinal cells
The main difference between a food intolerance and a food allergy is the ____.
involvement of the immune system
Joe is a college student interested in getting more muscular. A friend suggests that drinking a shake with raw eggs will increase his muscle mass. You tell him that one reason for cooking eggs prior to their consumption is that it releases ____.
iron and biotin
You can typically judge the healthfulness of a fat by looking at ________.
its hardness at room temperature
Individuals who consume diets rich in whole-grains have improved insulin sensitivity and are ________.
less likely to develop metabolic syndrome
In comparison to a low-density lipoprotein, a high-density lipoprotein contains ________.
less lipid
The __ regulates the amount of glucose circulating in the blood by either synthesizing glycogen or breaking down glycogen.
liver
Heart disease is the major cause of death among women after menopause because ____.
low estrogen levels lower HDL and raise LDL
Eating more high fiber foods is usually associated with ___.
lower intakes of added sugars
A sizable body of evidence from around the world suggests that garlic may benefit health by ____.
lowering blood cholesterol
To feel energetic and alert throughout the day an individual should ___.
make an effort to eat so as to maintain blood glucose levels within the normal range
When two glucose units are bonded together they form ___.
maltose
If a person uses up his or her reserve supply of glycogen and still does not eat, the body will break down ____ to provide glucose for the brain.
muscle
An amino acid that is not necessary in the diet is called a ________.
nonessential amino acid
Health experts advise that you decrease consumption of foods rich in _____ and increase the intake of _____ to achieve a more healthful balance.
omega-6 fatty acids; omega-3 fatty acids
Surose is composed of ___.
one glucose and one fructose unit
The recommendations for protein are based on the assumption that the consumed protein will come from ____.
plant and animal sources
The only animal-derived food that contains significant amounts of carbohydrate is ___.
poultry
As the amount of _____ in a lipoprotein increases, its _____ also increases.
protein; density
The Mediterranean diet is low in _____ while emphasizing ______.
red meats; olive oil
The greatest single source of added sugars in the American diet is ___.
regular soft drinks
The chemical name for the nonnutritive sweetener in the pink packet is _____, which the chemical name for the nonnutritive sweetener in the blue packet is ______.
saccharin; aspartame
Foods with a low glycemic index number are digested slowly which may increase ___.
satiety
Fats provide _____ by _____.
satiety; slowing stomach emptying
Glycerol and _____ diffuse easily into intestinal cells, which release them into capillaries without further processing.
short-chain fatty acids
All of the following are health benefits associated with intake of insoluble fiber except ___.
slows glucose absorption
When protein reaches the ____, it is made up largely of di- and tripeptides.
small intestine
Enzymes are ____.
specific for a particular reaction
Soybeans differ from other legumes because they ____.
supply all of the essential amino acids
Phospholipids can help fats cross cell membranes because ____.
they have water-soluble heads and fat-soluble tails
Americans are urged to eat fish at least _____ a week due to its high content of ____.
two times; omega-3 fatty acids
When amino acids are degraded for energy or glucose production, their amine groups are incorporated by the liver into ____.
urea
A general principle that can help in choosing carbohydrates (and foods in general) is to choose foods that are __________.
whole-food and plant-based
A high-fiber diet is typically high in dietary cholesterol.
False
According to the Dietary Guidelines, what is the minimum amount of whole-grains that should be consumed if an individual's recommended grain intake each day is 6 ounces?
3 ounces
One pound of body fat provides _____ calories.
3,500
Fletcher's dietary analysis reveals that he is deriving 30% of calories from simple sugars, and he decides to try to cut back. Which item from his food record should Fletcher omit?
32 fl oz root beer
A food contains 21 grams of protein, 12 grams of carbohydrate, and 5 grams of total fat. What is the percentage of calories from protein in this food?
47 percent
The American Heart Association recommends a saturated fat intake of ____ of total calories.
5 to 6 percent
Assuming that John's ideal weight is 180 pounds, calculate his recommended protein intake (RDA).
65 grams
Matt is at his ideal weight of 190 pounds. How much protein would you recommend he consume daily?
69 grams
What is the percent digestibility of most plant proteins?
70-90
Jack decides to purchase waffle #1 and eats three of the waffles for breakfast. Approximately, what amounts of total fat and total carbohydrates did the waffles contribute to his meal?
8 grams fat and 46 grams carbohydrates
An optimal LDL-cholesterol level is ____, while an optimal HDL-cholesterol level is ____.
<70 mg/dL; ≥50 mg/dL
What is the source of stevia?
A derivative of a plant native to Brazil and Paraguay
What source of lipids should be substituted for saturated fats to help lower blood cholesterol levels?
Canola oil
Which food selection is the lowest in protein?
An apple
________ are special proteins that inactivate foreign bacteria and viruses.
Antibodies
Which nonnutritive sweetener should be entirely avoided by individuals with phenylketonuria (PKU)?
Aspartame
Neotame is a derivative of which two amino acids?
Aspartic acid and phenylalanine
Your friend LaTonya says she wants to make sure she's getting enough protein without getting too much. What advice would you give her?
At least 2/3 of each meal should consist of plant-based foods such as legumes, vegetables, and whole grains.
Which product is a rich source of starch?
Beans
Which food contains cholesterol?
Beef liver
Which factor is associated with lower HDL levels?
Being male, as opposed to being female
______ are compounds that function to maintain a constant pH in the body.
Buffers
From which of the following would you expect the amino acids in the protein to be most easily absorbed by the body?
Chicken
What factor plays the greatest role in the increase of type 2 diabetes in children and adolescents?
Children and adolescents are becoming obese at an earlier age.
Which dietary change would be most effective for lowering one's LDL?
Choosing broiled salmon instead of a bacon burger
Many nutrition professionals recommend emphasizing "good carbohydrates" in the diet. What does this mean?
Choosing foods high in fiber but low in added sugars
What type of nutrient is starch?
Complex carbohydrate
__________ is the disruption of a protein chain's normal shape due to heat or acidity.
Denaturation
Which of the following is not an assumption that recommendations for protein intake are based on?
Dietary protein is of high quality only.
Tim is a 24-year-old college student who learns that he is allergic to shrimp. What advice would you give Tim?
Do not eat shrimp at all.
Eunice is a 60-year-old woman who is trying to increase the amount of fiber in her diet in order to meet the Dietary Guidelines. What change would be best for her to make?
Eat air-popped popcorn in place of chips for an evening snack
Which choice would be best in order for Jack to lower his LDL cholesterol without decreasing his HDL cholesterol?
Eat cashews and use olive oil
Which strategy will help Sam manage his diabetes?
Eating a healthful diet
Sam is interested in eating more whole grains. Which lunch option should he avoid because it lacks a whole-grain component?
Eating baked potato chips in place of regular chips
In the process of refining wheat into white flour, what part of the kernel is retained?
Endosperm
Of all the roles proteins play in the body, which one has the highest priority?
Energy
What is a reliable source of vitamin B12 for a vegan?
Fortified soy milk
Jasmine is too busy for lunch and needs a pick-me-up to help her remain alert during her two afternoon classes. Which snack would you recommend?
Fresh peach with low-fat Greek yogurt and rolled-oat granola
Which component gives fruits their naturally sweet taste?
Fructose
Which statement is correct concerning type 2 diabetes?
Generally insulin injections are not required.
Jack lacks control over which risk factor?
Genetics
Which hormone raises levels of glucose in the blood by signaling to the liver to break down glycogen stores?
Glucagon
What is the major storage form of carbohydrate in the body?
Glycogen
Because he is now better informed, Jack wants to cook healthier meals. Which recommendation should he avoid?
Have no more than three alcoholic drinks per day.
Which type of lipoprotein transports cholesterol from body cells to the liver?
High-density lipoprotein
Jack's results from his blood lipid level test are as follows: Total cholesterol 255 mg/dL LDL 145 mg/dL HDL 40 mg/dL Triglycerides, fasting 220 mg/dL Which statement accurately describes Jack's test results?
His HDL is borderline for high risk for CVD.
What is responsible for causing the symptoms seen during an allergic reaction such as inflammation, itching, hives, dilation of blood vessels, and a drop in blood pressure?
Histamines
What is the unusable, or inedible, part of a wheat kernel that provides a protective coating around the kernel?
Husk
___________ initiates denaturation, the first step in breakdown of a protein.
Hydrochloric acid in the stomach
What is another name for high blood glucose?
Hyperglycemia
What is the meaning of the term "protein-sparing"?
If the diet provides enough carbohydrates and fats for energy, protein can be used to make new proteins.
________ is a noncaloric artificial fat made from fatty acids and sucrose.
Olestra
Which of the following is not usually a recommendation for someone with Sam's condition?
Ordering mushroom barley soup for lunch
Which type of vegetarian excludes all animal-derived foods except eggs?
Ovo-vegetarian
What factor is associated with the process of atherosclerosis?
Passage through the arteries narrows
Which combination of foods fails to provide all of the essential amino acids?
Pasta with whole-wheat bread
Why is it recommended that unprocessed oils be stored in airtight containers?
Points of unsaturation in their molecules are vulnerable to oxidation
What happens if the diet is lacking an essential amino acid?
Protein synthesis will be halted.
What is the relationship between body proteins and water?
Proteins attract water.
Which food has the most grams of saturated fat per serving portion?
REGULAR CHEDDAR CHEESE
What would be the best way for Denarius to modify his prize-winning chili recipe to make its protein content more healthful?
Reduce the amount of ground beef and add more kidney beans and celery.
Anna is still confused about the difference between type 1 and type 2 diabetes. Which statement is characteristic of type 1 diabetes only?
Treatment always involves insulin injections.
_________ make up 95 percent of the lipids in foods and in the human body.
Triglycerides
A protein chain is made up of amino acids hooked together by peptide bonds.
True
Which food is least likely to cause food allergies?
Rice
Sabina is concerned about her children's teeth after their first dental check ups. Her 2- year old already has a cavity and her four-year old needs to brush better. What else should Sabina's children do to prevent tooth decay?
Rinse their mouths with water after eating
What food is a good source of polyunsaturated fatty acids?
Safflower oil
__________ increase(s) both total cholesterol and LDL-cholesterol.
Saturated fats and trans fats
Maggie is shopping for a loaf of bread and takes time to review the terms on the label. Which term describes bread that is made using the most nutritious flour?
Seven grain
______ was the first fat replacer to gain the approval of the Food and Drug Administration (FDA).
Simplesse
How does a balanced meal help keep blood glucose from rising or dropping too quickly?
Soluble fibers slow down the rate of digestion so a steady stream of glucose is received.
Bob went out to dinner and ordered a steak, French fries, broccoli sautéed in canola oil, sweet tea, and sorbet for dessert. Which food is highest in cholesterol?
Steak
Jill and John are out to dinner and deciding what to order. Which choice most closely follows the guidelines from your text for selecting healthy protein sources?
Thai mixed vegetables with shrimp and brown rice
What problem is most responsible for Sam's type 2 diabetes?
The cells in Sam's body do not respond to insulin secreted by his pancreas.
When milling whole wheat flour, what components of the wheat kernel are retained?
The germ
_____ are the part of the body responsible for sensing blood pressure.
The kidneys
Although some studies in the past may have found that saccharin can cause bladder cancer in lab rats, why would it be considered safe today to continue using it?
The research used extremely high doses of saccharin that are not relevant for humans.
What statement best describes meat analogs?
They are vegetable protein products that simulate meat products.
Sue is trying to lose weight by decreasing her energy intake by 500 calories. If she does this for three weeks, how many pounds can she lose?
Three pounds
Heather notices that her favorite breakfast cereal contains butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). Why did the manufacturer add these ingredients?
To keep the oil in the cereal from spoiling
Maggie suggests to her mother that they should try some different types of foods that include soybeans. What soy-containing food is a soft cheese-like food that is commonly stir-fried?
Tofu
Marta tries to avoid sugar because she believes it is responsible for making her overweight, giving her husband diabetes, and causing hyperactivity in her grandchildren. What condition has verifiably been linked to sugar by research studies?
Tooth decay