food sources of nutrients

Using your knowledge about the B vitamin Niacin, (vitamin B3), match the following: a) Mushrooms, potatoes, tomatoes b) Legumes, tofu, peanuts and peanut butter c) Grains to which niacin has been added are considered to be d) For Cornflakes to be a good source of niacin, they must be ______________ in processing? e) Milk and Eggs can be consumed on a lacto-ovo vegetarian diet and are considered non-meat sources of _____________ f) Tryptophan can be converted to niacin in the body. Tryptophan is a/an _________ g) Niacin can be found in meat, fish and poultry, which are animal sources of _______ h) Whole grains 1. Amino acid, a building block of protein 2. Protein 3. Enriched or fortified 4. Good plant-based source of Niacin

4- a) Mushrooms, potatoes, tomatoes 4- b) Legumes, tofu, peanuts and peanut butter 3- c) Grains to which niacin has been added are considered to be 3- d) For Cornflakes to be a good source of niacin, they must be ______________ in processing? 2- e) Milk and Eggs can be consumed on a lacto-ovo vegetarian diet and are considered non-meat sources of _____________ 1- f) Tryptophan can be converted to niacin in the body. Tryptophan is a/an _________ 2- g) Niacin can be found in meat, fish and poultry, which are animal sources of _______ 4- h) Whole grains

Choose the 6 correct answer(s) below for the B vitamin Pyridoxine (B6) Bioavailability is lower from plant foods than from animal foods Meat, fish, poultry are good sources Potatoes and other starchy vegetables are good sources Oranges, grapefruit, lemon, tangerines (Citrus fruits) are good choices Non-citrus fruits are good choices Legumes (soy, lentils, dried beans) are good plant-based protein sources Cheddar cheese is a better choice than milk Banana is a better choice than potato

Bioavailability is lower from plant foods than from animal foods Meat, fish, poultry are good sources Potatoes and other starchy vegetables are good sources Non-citrus fruits are good choices Legumes (soy, lentils, dried beans) are good plant-based protein sources Banana is a better choice than potato

Vitamin K is primarily used in blood clotting. Choose the 4 best food sources of Vitamin K below Broccoli and cabbage family vegetables Apples, pears, bananas, pineapple LIver Meat, fish, poultry, eggs Whole grains Dark Green leafy vegetables like kale, spinach, greens Avocado, Kiwi Citrus fruits

Broccoli and cabbage family vegetables LIver Dark Green leafy vegetables like kale, spinach, greens Avocado, Kiwi

The best sources of Thiamin are: Question 13 options: A) Chicken and dumplings B) Pork and enriched/fortified grains C) Strawberries and cheddar cheese D) Whole grain foods, soy milk E) B & D above F) All of the above G) None of the above H) A & C above

E) B & D above

Richest source of Retinoids (Vitamin A) are from animal foods. Choose the 6 foods below that are high in Vitamin A. It is possible to get excessive amounts of Vitamin A when consuming fortified foods and supplements. Egg Wild Salmon Skim milk Beef Steak/ hamburger Beef liver Butter Tilapia Cod liver oil

Egg Wild Salmon Skim milk Beef liver Butter Cod liver oil

Good food choices of Folate or Folic Acid can be found in which of the following: (choose 4) Foliage plants, like leafy greens (spinach, mustard greens, kale, etc.) Asparagus and Broccoli Meat, fish, poultry Milk and milk products Legumes such as lentils, dried beans, soy Fortified Grains and cereal products

Foliage plants, like leafy greens (spinach, mustard greens, kale, etc.) Asparagus and Broccoli Legumes such as lentils, dried beans, soy Fortified Grains and cereal products

Sugars can be a natural part of some foods. In nutrition, we are more concerned about the sugars that are added to foods. Many nutritious foods have naturally occurring sugars. Choose the true statement(s) A) Sugars in fruits and milk occur naturally and are considered to be healthy in reasonable amounts. B) Sugars in processed foods like candy, cake, cookies, pies and fruit flavored beverages can be excessive and contributes to excessive calorie intake. In addition, these foods are low in fiber, so they are not as filling. C) Liquid sugars often fly under our calorie *radar*, so that excessive amounts are consumed without realizing it. Examples are soda, juice, sweet tea, coffee beverages, milkshakes, frozen beverages, and frozen desserts. D) Brown sugar, honey, Maple Syrup, and agave are natural sugars, so they are not as harmful to eat. E) A & D above F) A, B. C,. D above G) A, B, C above H) A, B, D above

G) A, B, C above

Which of the following are monounsaturated fats? A) Coconut and palm oils B) Olives & olive oil C) Nuts & nut butters D) Avocado & avocado oil E) Butter F) High oleic vegetable oils of all types G) Canola oil H) B, C,. D, F, G above I) All fats but A above J) All fats but E above K) B, C, D above

H) B, C,. D, F, G above

Protein is not stored in the body per se, so it needs to be consumed daily. Choose the food groups below that contain significant amounts of protein A) Milk, cheese, yogurt (especially Greek yogurt) B) Legumes like soy, lentils, cooked dry beans, peanuts C) Meat, fish , poultry D) Eggs E) Granola bars, Breakfast cookies, toast F) Fruit, Smoothies made from fruit, juices, and spinach G) All of above H) A, C, D above I) A, B, C, D above J) A, B, C above

I) A, B, C, D above

Adding an Olive oil-based salad dressing to a salad does which of the following? (choose 4) Provide unnecessary calories and should be omitted when possible Increases palatability of vegetables and may increase intake Provides satiety, improves mouth feel, lubricates the leafy greens, and also enhances flavors. Helps the body absorb the carotene plant-based phytochemicals like lycopene and Beta Carotene Provides a good source of monounsaturated fat

Increases palatability of vegetables and may increase intake Provides satiety, improves mouth feel, lubricates the leafy greens, and also enhances flavors. Helps the body absorb the carotene plant-based phytochemicals like lycopene and Beta Carotene Provides a good source of monounsaturated fat

Vitamin C is primarily found in: (6 choices) Limes and lemons Strawberries Cooked fruits and vegetables, in general, have more available vitamin C than raw Citrus fruits like oranges, grapefruit, tangerines Red peppers Whole grains, such as wheat, barley, oats and rye Milk Meat, fish, poultry, eggs Potatoes Broccoli and other cabbage family vegetables

Limes and lemons Strawberries Citrus fruits like oranges, grapefruit, tangerines Red peppers Potatoes Broccoli and other cabbage family vegetables

Best food choices for Vitamin B12 (choose 4) Milk, cheese, yogurt Legumes Potatoes and starchy vegetables Meat, fish, poultry Fortified grains, such as fortified cereals Citrus fruits (oranges, grapefruit, lemons, tangerines) Nutritional yeast fortified or labeled "Vegetarian Support" All natural plant milks such as soy milk, almond milk, rice milk

Milk, cheese, yogurt Meat, fish, poultry Fortified grains, such as fortified cereals Nutritional yeast fortified or labeled "Vegetarian Support"

Best 6 food sources of calcium are: Milk, cheese, yogurt Legumes Fortified plant milks and fortified fruit juices. Fish with edible bones like sardines, canned salmon, etc Fresh squeezed orange juice Calcium-set tofu Greens like bok choy, broccoli, chard, kale "All Natural" Plant milks

Milk, cheese, yogurt Legumes Fortified plant milks and fortified fruit juices. Fish with edible bones like sardines, canned salmon, etc Calcium-set tofu Greens like bok choy, broccoli, chard, kale

Phosphorus can be found in 6 of the following: Milk, cheese, yogurt and milk based foods Meat, fish, poultry Foods fortified with tricalcium phosphate and phosphorus containing preservatives Sunflower seeds Cola and "pepper" beverages, both regular and diet Fruits and unfortified fruit juices 1 Egg white Legumes such as dried beans, dried peas, lentils, peanuts

Milk, cheese, yogurt and milk based foods Meat, fish, poultry Foods fortified with tricalcium phosphate and phosphorus containing preservatives Sunflower seeds Cola and "pepper" beverages, both regular and diet Legumes such as dried beans, dried peas, lentils, peanuts

Vitamin E is a fat soluble vitamin that can be found in: (6 best choices below) Nuts and seeds like pecans, sunflower seeds, walnuts, hazelnuts Wheat Germ oil Spinach, turnip greens, broccoli, collard greens Egg yolks Polyunsaturated oils like safflower, sunflower, soybean, corn, cottonseed oils Liver Butter Oranges, apples, pears

Nuts and seeds like pecans, sunflower seeds, walnuts, hazelnuts Wheat Germ oil Spinach, turnip greens, broccoli, collard greens Egg yolks Polyunsaturated oils like safflower, sunflower, soybean, corn, cottonseed oils Liver

Good food sources (pick 6) of iron in the diet are: Red meat Legumes, including soy Meat, fish poultry Fortified Breakfast Cereals, especially those aimed at young children Cheese Fresh fruits, including grapes, apricots, figs, apples, pears, citrus. Whole and enriched grains Raisins, dried fruit Milk, yogurt Ice cream, Dairy Queen desserts, and frozen yogurt

Red meat Legumes, including soy Meat, fish poultry Fortified Breakfast Cereals, especially those aimed at young children Whole and enriched grains Raisins, dried fruit

Vitamin D, the sunshine vitamin, can be made in the skin by exposure to the sun. It is also available in some foods. Select 6 best food sources of Vitamin D, below. Salmon, herring, sardines & their oils Fortified milk "All natural" Almond milk and other plant milks Liver Fresh squeezed Orange juice Butter, margarine Fortified breakfast cereals Egg

Salmon, herring, sardines & their oils Fortified milk Liver Butter, margarine Fortified breakfast cereals Egg

Beta Carotene is a pigment in orange plant foods. It can be masked by other colors (such as green in the case of dark green leafy vegetables). Beta Carotene is a precursor to Vitamin A and can be converted, as needed, in the body. Which 8 of the following are good sources of Beta Carotene? Sweet potato Corn Red and yellow peppers Carrots Broccoli Kale Banana Golden Rice Cantaloupe Apricots

Sweet potato Red and yellow peppers Carrots Broccoli Kale Golden Rice Cantaloupe Apricots

Omega 3 polyunsaturated fats are found in wild green foods and those animals that eat them. (You are what you eat.) Meat from Wild Animals and fatty fish is generally higher in Omega 3 fats. Which statement below is false? a) Fatty wild fish are higher in Omega 3 fats than their farmed counterparts. b) Algae can be taught to grown DHA which is a non-fish source of Omega 3 fats c) Corn-fed beef, farmed catfish, farmed tilapia are the best sources of DHA and EPA d) Salmon, herring, sardines, and tuna are all good sources of Omega 3 fats, DHA and EPA. e) Purslane (a common weed), flax seed, chia seed, and hemp seed all contain alpha linolenic acid, the essential fat form of omega 3 fats.

c) Corn-fed beef, farmed catfish, farmed tilapia are the best sources of DHA and EPA

The top 3 sources of Riboflavin in the diet are: a) Milk/yogurt, strawberries, clams b) Sunflower seeds, whole wheat bread and Carrots c) Milk/yogurt, liver, clams d) Strawberries, banana and fortified cornflakes

c) Milk/yogurt, liver, clams

Choose the true statements about Potassium: Whole foods are higher in potassium than processed foods. Milk, milk products, meat, fish, poultry are excellent sources of potassium. Enriched and fortified grains are higher in potassium than whole and whole intact grains Highest sources of potassium in the fruit and vegetable group are potatoes, tomatoes, greens, oranges, banana, sweet potato. Canned pears are higher in potassium than fresh pears. Legumes such as soy, navy beans, kidney beans, lentils, and other cooked dry beans and peas are excellent sources of potassium.

Whole foods are higher in potassium than processed foods. Milk, milk products, meat, fish, poultry are excellent sources of potassium. Highest sources of potassium in the fruit and vegetable group are potatoes, tomatoes, greens, oranges, banana, sweet potato. Legumes such as soy, navy beans, kidney beans, lentils, and other cooked dry beans and peas are excellent sources of potassium.

Six food sources of magnesium are: Whole grains Halibut and other seafood Dark green vegetables Chocolate, cocoa Orange vegetables Legumes such as soy, lentils, dry beans and peas Nuts

Whole grains Halibut and other seafood Dark green vegetables Chocolate, cocoa Legumes such as soy, lentils, dry beans and peas Nuts

Total calories in the diet are contributed by every food and beverage that contains calories. For better health, choose nutrient dense foods. Those are foods that contain many nutrients in fewer calories. Choose the most nutrient dense foods from the list below: 1. Old Fashioned oatmeal 2. Toasted Oat Ready-to-Eat cereal in the shape of an "O" 3. Oatmeal granola bar 4. Orange 5. Orange Soda 6. Orange Marmalade a) 1 & 4 above b) 1 & 5 above c) 3 & 4 above d) All of the above e) 3 & 6 above f) 2 & 4 above

a) 1 & 4 above

Carbohydrate foods are those from grains, fruits, starchy and non-starchy vegetables, legumes, as well as milk, and highly processed sugars such as high fructose corn syrup, corn syrup, cane syrup, maltose, sucrose and fructose. Which of the following are not carbohydrates? a) cheese, ham, butter, avocado b) dates, figs, raisins, c) baked beans, potato salad, corn, watermelon d) pancakes, syrup, blueberries, waffles

a) cheese, ham, butter, avocado

Corn oil, safflower oil, soybean oil and sunflower oil are considered good sources of Omega 6 fat. a) True b) False

a) True

Fat soluble vitamins are frequently found in fatty foods, like nuts, seeds, oils. a) True b) False

a) True

Manufacturers sometimes fortify foods with additional nutrients. Sometimes, in the case of cereal, they spray vitamin/mineral mixtures onto the cereal. This process can make a food that otherwise would be a poor source of a nutrient, into a good source.Fortification can be done for public health reasons, such as to prevent neural tube defects. a) True b) False

a) True

Protein-containing foods such as meats and shellfish (especially oysters), as well as whole grains and some fortified cereals are significant sources of zinc. Fiber and phytates in cereals bind zinc and decrease absorption from these foods. a) True b) False

a) True

Cholesterol is a waxy fat-like substance that is found in cell membranes. Therefore, it will be found in all muscle meats, so a meat can be low in fat and still have about 25 mg cholesterol per oz. There are 2 foods listed below that are much higher in cholesterol than other protein foods. Choose them from the list below a) Shellfish and tuna b) Chicken and tilapia c) Eggs and Butter d) Eggs and Shellfish e) Chicken and eggs

d) Eggs and Shellfish

The DRI for dietary fiber is 28 gm/2000 cal/day. Fiber is the part of plant foods that we do not have enzymes to digest. Which of the following are good sources of dietary fiber? 1. Soybeans, black beans, navy beans, lentils 2. Brown rice, whole wheat, whole grain wheat bread, oatmeal 3. Orange juice, mashed potatoes, milk 4. Nuts, sunflower seeds, flaxseed, chia seed 5. Brown sugar, Wheat bread, licorice, cranberry juice a) All of the above b) 1,2,3 above c) None of the above d) 3,5 above e) 1,2,4 above

e) 1,2,4 above

Choose the false statement below regarding selenium: a) Fruits and vegetables have variable amounts of selenium in them, depending on where they are grown. b) Seafood, meat and whole grains are good sources of selenium c) Just 1 Brazil nut contains 96 mcg. selenium, 175% of the DRI (55 mcgt), which makes it an effective dietary supplement. d) Milk and eggs are reliable sources of selenium e) Selenium levels in soil have no effect on the resulting selenium level of plants grown there.

e) Selenium levels in soil have no effect on the resulting selenium level of plants grown there.

A good dietary goal is to limit trans fats to <1 gram per day. Be aware that food labels may say zero grams of trans fats, but they are allowed to round down, so that if a serving of a fat contains <0.5 gm trans fat, they can say "zero". Be sure to note the serving size, since some are notably small, and you may be eating several servings of the food at once. The trans fat grams count up! Choose the most likely places to find trans fats from the list below. a) Packaged cookies in grocery stores b) Peanut Butter/Cheese Cracker packs c) Snack foods d) Commercial biscuits e) None of the above f) All of the above g) All except the cracker packs

f) All of the above

Saturated fat should contribute no more than 10% of total calories. One way to identify saturated fat, is to see if the fat is "solid" at room temperature. Solid fats are saturated. Which of the following are good sources of saturated fat? a) Coconut oil b) Palm oil c) Butter and milk fat d) Cocoa Butter e) Beef and pork fat (tallow and lard) f) Bacon g) All of the above h) All the animal fats but not the plant fats: Coconut oil, palm oil and cocoa butter i) None of above

g) All of the above