Nutrition for Life- FINAL
What are common food allergens?
- Milk - Wheat - Eggs
What variables increase the Estimated Energy Requirement?
-Adding muscle mass by weight lifting -Adding 30 minutes of exercise every day -Children growing taller
Which of the following is false?
-Arctic apples have an enzyme that promotes browning. (Correct answer) -Bt corn contains genes from a soil bacterium that kills insects. -Golden Rice has increased beta-carotene/vitamin A content.
What is true about proteins?
-Chemical protein digestion begins in the stomach. -Proteins are composed of amino acids. -Proteins differ based on the combinations of amino acids they contain.
Which of the following foods is the lowest in cholesterol?
-Chicken -Peanut butter (correct answer) -Salmon -Low fat yogurt
Which of the following is a characteristic of essential fatty acids?
-Cholesterol is an essential fatty acid. -They are metabolized faster than other fatty acids. -All omega-3 fatty acids are essential. -The body can not make enough of these to meet our needs. (Correct answer)
What are sources of empty calories?
-Donuts and pastries -Soft drinks and candy -Table sugar and butter
What statements regarding glucose are true?
-Glucose is also called blood sugar. -Glucose is the most important carbohydrate fuel for the human body. -Glucose is the main component of starch and glycogen.
What does glucagon do?
-It raises blood glucose levels. -It promotes the synthesis of glucose. -It stimulates the breakdown of liver glycogen.
Which of the following statements regarding the control of microbial growth is false?
-Most bacteria grow at a pH near neutral. -Most bacteria grow best in an environment without oxygen. (Correct answer) -Bacteria grow best at room temperature. -Bacteria need moisture to grow.
All of the following statements are true about the typical US diet and carbohydrate recommendations except ______________________.
-Most fo the carbohydrate in the US diet comes from refined sources -most adults meet the recommended intake for carbohydrate each day -the US diet is higher in sugar than recommended -Adults typically eat the recommended amount of fiber (correct answer)
List each organ in the digestive system and what that organ does.
-Mouth: breaks down food into small pieces -Salivary Glands: makes saliva and a special enzyme to break down starches -Pharynx: Swallowing; Pushes down the saliva covered food down to be digested -Esophagus: moves the food particles down to the stomach -Stomach: mixes food together and releases an acid to break down food and a special protein enzyme that aids digestion -Small Intestine: where digestion occurs; absorbs all nutrients from food into blood and lymph to travel throughout the body -Large Intestine: made up of colon and the rectum; absorbs water and nutrients like vitamins and minerals; where bacteria lives; pushes out waste material to avoid health problems -Pancreas: sends out bicarbonate in order to neutralize stomach contents and makes enzymes to digest the macronutrients (fats, proteins, carbohydrates) -Liver: makes bile to help digest and absorb fat -Gallbladder: stores bile that goes into the small intestine if it ever needs it -Anus: opens up to allow the waste/poop to leave the body
List three combinations of plant foods that provide all nine essential amino acids (complete protein) when eaten together.
-Nuts with whole grains (peanut butter on whole wheat bread) -Beans with whole grains (beans and rice) -Beans with nuts (bistro salad with walnuts and chickpeas)
Which substances are absorbed by the human body?
-Sugar -Amino acids -Fatty acids (Fiber is NOT)
All of the following are characteristics of the Dietary Reference Intakes (DRIs):
-They can be used to determine if a person's diet provides adequate amounts of the essential nutrients. -The standards are designed to reduce the risk of chronic disease. -The standards are designed to prevent nutrient deficiency.
Which of the following is NOT a function of water in the body?
-Transportation of water-soluble nutrients. -Regulation of blood glucose (correct answer) -Assistance in regulating body temperature. -Protection and lubrication of joints.
Cross-contamination can occur from which situation?
-Using the same spatula for both raw and cooked meat. (Correct answer) -Washing fruit in the same sink as vegetables. -Moving food from the refrigerator to the freezer. -Separating cooked food from raw food.
Which of the following does not factor into calculating an individual's EER?
-activity level -gender or sex -ethnicity (correct answer) -age
Having large amounts of excess body fat increases a person's risk of developing all of the following diseases except __________________.
-arthritis -osteoporosis (correct answer) -Type 2 Diabetes -heart disease
A good way to avoid infection with Listeria is to _____________________________.
-avoid fresh fruits and vegetables -cut off any moldy part of the cheese -eat your hamburgers medium-rare -choose pasteurized milk (Correct answer)
What are some nutrient-dense protein sources?
-black beans -almonds -sun flower seeds (incorrect answer: bananas)
After deamination, the resulting molecule ________________________.
-can enter the Citric Acid Cycle -Can become Pyruvate -Can become Acetyl Co-A
What are the functions of nutrients
-contribute to the structure of our body -provides us with energy -regulates biological processes in the body
Research indicates that the initiation of atherosclerosis may be related to all of the following except _______________________.
-elevated levels of blood glucose -smoking -low blood pressure (Correct answer) -infection
Which of the following is not a signal of satiety?
-food in the stomach causing it to stretch -increase in the stomach pH from food entering it -increase in blood glucose (correct answer) -the presence of nutrients in the small intestine
What are characteristics of insulin?
-it is secreted by the pancreas -it is a peptide hormone -it stimulates the storage of protein, fat, and glycogen
A high fiber diet may help _________________________.
-with weight loss -lower blood sugar levels -improve digestion
List four diet/lifestyle changes someone should make to lower blood sugar; and list two strategies or tips for making each change a part of daily life.
1. Increase exercise: park car farther away so you have to walk more than normal; invest in a personal trainer to stay motivated and consistent with working out. 2. Decrease saturated fat: cut dairy out of your diet or opt for a healthier version like oat milk; eat less red meats that tend to be high in fats. 3. Reduce added sugars/refined carbohydrates: replace bread, pasta, chips, etc. for a whole grain alternative to cut out the high amounts of white sugars; skip dessert after dinner; stock up on fruit for a healthy snack instead of having candy or empty calories. 4. Increase fiber: start the day by eating more oats, avocados, or berries that are high in fiber for breakfast; replace fruits/veggies high in sugar with ones high in fiber like broccoli, peas, prunes, pears, etc.
What are four nutrition strategies someone could use to lose weight healthfully?
1. Make healthier food choices (cut back on refined carbs and sugar and increase protein) 2. Be more active (go to the gym and work out to keep your body and mind in shape) 3. Portion control (limit the amount of food you eat in a sitting so your body gets used to eating less at every meal) 4. Balance the amount of food we eat to the amount of calories burned (if you are going to eat more calories, make sure to workout a little longer to get those extra calories off so they don't just sit there)
The Dietary Guidelines for Americans recommend that no more than _______ % of calories should come from saturated fat.
10%
The Dietary Guidelines for Americans recommend that no more than __________________ % of calories come from added sugars.
10%
A healthy blood pressure reading is ___________________ mm of mercury.
120/80
The amount of carbohydrate needed to meet energy needs, provide adequate glucose to the brain, and prevent ketosis is ___________ grams per day.
130
The Dietary Guidelines for Americans promote a minimum of ____________ minutes of moderate exercise weekly.
150
Between ________________ degrees Fahrenheit, bacteria will multiply the most rapidly.
41-135
Which of the following is not a function of lipids in the body?
Absorption of water-soluble vitamins.
Which nutrient intake recommendation is used as a goal when Recommended Dietary Allowance (RDA) has not been developed yet?
Adequate Intake (AI)
Which of the following statements about microbes is true?
All pathogens are microbes, but not all microbes are pathogens.
Which of the following is an essential fatty acid?
Alpha-linoleic acid
Which of the following is the correct order when building a protein?
Amino acids -> Polypeptide chain -> Folded protein -> Functional protein
Which of the following lists human biology in the correct order, from smallest to largest?
Atoms -->molecules-->cells--> tissues
Which of the following is not a method of determining body composition?
BMI
______________________ neutralizes the acidic chyme as it enters the small intestine.
Bicarbonate
The unit of measure that expresses the amount of energy provided by a food is ______________________.
Calorie
Why is protein-energy malnutrition more common in children than adults?
Children need more protein per kilogram of body weight than adults.
Low Density Lipoproteins
Deliver cholesterol to body cells and promote heart disease
Very Low Density Lipoproteins
Deliver mostly triglycerides to body cells
When you eat, the components of the meal are broken apart into their smallest form. This process is called ________________.
Digestion
Function of Phospholipids
Forms the lipid bilayer of cell membranes
Function of Cholesterol
Gives structure to membranes, also used to make bile and some hormones
High levels of _______________ in the blood are associated with a reduction in the risk of heart disease.
HDL
What might occur if the esophageal sphincter doesn't close completely, and some of the contents from the stomach enter the esophagus?
Heartburn
What is the My Plate image important?
Illustrates the appropriate proportions of food in a meal.
_________________________ is the condition which starts the development of diabetes.
Insulin resistance
Which of the following individuals would best meet the criteria for bariatric weight-loss surgery?
Julia, a 52-year-old woman with a BMI of 42 and high blood pressure
_____________ is the body mass attributed to non-fat body components, such as bone, muscle, and internal organs.
Lean body mass
Chylomicrons
Made in the small intestine
Which of the following illustrates the correct order of steps in the Scientific Method?
Make an observation, develop a hypothesis, conduct an experiment, form a theory
Which of the following is associated with over-nutrition?
Obesity and Type 2 Diabetes
Which of the following is the lowest in saturated fat?
Olive Oil
A Helicobacter pylori (H. pylori) infection can cause ___________________.
Peptic ulcer
Outward or visible symptoms of hypertension include which of the following?
Red, flushed face
High Density Lipoproteins
Return cholesterol that is not being used back to the liver
What is the most common cause of food-borne illness?
Salmonella
When a protein forms into a helix or pleated sheet, that is an example of ___________________.
Secondary protein structure
What minerals help regulate fluid balance?
Sodium, potassium, and chloride
_____________________, when consumed in the diet, can help reduce blood cholesterol levels.
Soluble fiber
Of the following, which is the complete protein source?
Soy
To use an amino acid for energy, what molecular group must first be removed?
The amino group
Function of Triglycerides
The form of lipid storage in the human body, also the form used generate ATP
Which of the following best describes the effect of a fiber-rich meal on the rise in blood glucose that occurs after a meal?
The rise in blood glucose will be slower and lower.
List the components of the DASH diet, and provide a daily menu that provides all of the food group servings recommended in the DASH diet.
The way the DASH diet works is by creating a diet based around foods that lower blood pressure that are low in sodium but rich in potassium, calcium, and magnesium such as fruits and vegetables, low-fat dairy, fish, poultry, nuts, and whole grain. This diet is so beneficial for everyone, but is most beneficial for people with diabetes or an unhealthy heart because it lowers blood pressure and cholesterol which improves blood flow to the heart and a healthier body overall. Sample Menu: -Breakfast: 1 whole-wheat bagel with 2 tbsp peanut butter 1 orange 1 cup fat-free milk -Lunch: 4 cups spinach 1/2 cup mandarin orange slices 1/3 cup slivered almonds 2 tablespoons red wine vinaigrette 1 cup iced tea -Dinner 3 ounces cooked cod 2 teaspoons olive oil 1/2 cup brown rice pilaf 1/2 cup steamed green beans 1 small roll 1 cup berries 1 cup Herbal iced tea -Snack 1 cup fat-free, low-calorie yogurt
Which of the following statements are true?
Transcription uses mRNA, Tranlsation makes the protein
Which of the following statements illustrates the concept of variety in our diets?
Try a new vegetable every week.
________________________ is caused by an autoimmune destruction of insulin-producing cells.
Type 1 Diabetes
When an amino group is removed from an amino acid, what does the amino group become?
Urea
Function of Bile
Used to help digest lipids by keeping them in small globules called Micelles
List the food groups in My Plate and the recommended amounts of each we should eat each day.
Vegetables: 2.5 cups Fruits: 2 cups Proteins: 5.5 oz Grains: 6 oz Dairy: 3 cups
Which of the following statements about pathogenic viruses is false?
Viruses that cause human disease grow and multiply in foods.
Leptin is produced by the ____________________.
adipocytes
The typical age of onset for bulimia nervosa is __________________.
adolescence/young adults
The end result of cellular respiration (cellular metabolism) include all of the following except ______________________.
amino acids
The amino acid pool is comprised of the ____________________________.
amino acids consumed in the diet and the breakdown of body proteins
Proteins are broken down into ______________, while fats are broken down into ______________.
amino acids, fatty acids
The desire to consume specific foods is called ___________________.
appetite
For most people, the majority of their total energy expenditure is from their ____________________.
basal metabolism
The most common eating disorder is _______________________.
binge eating disorder
The role of pepsin in protein digestion is to _____________________________.
break apart polypeptide chains
According to the AMDR, the largest percentage of calories we eat should come from ______________________.
carbohydrates
Proteins are unfolded by all of the following means except by _______________________________.
chilling
Peptide YY _______________ appetite and ghrelin _____________ hunger.
decreases, increases
When an acid causes the structure of a protein to unravel so that is it no longer able to function. This change in protein structure is called _________________________.
denaturation
Proteins that increase the rate of chemical reactions without themselves being changed are called ______________.
enzymes
Foods that have health-promoting and/or disease-preventing properties due beyond their basic nutrients are called ______________________.
functional foods
When your diet is high in iron, the gene that codes for the protein ferritin, which stores iron, gets turned on. This scenario best describes which of the following processes?
gene expression
The vast majority of variation in BMI is attributed to an individual's ___________________.
genetic makeup
People who are lactose intolerant:
have inadequate production of the enzyme lactase
Frozen pizza is an example of a _____________________.
heavily processed food
A healthy level of body fat for an adult female is _____________ than that of an adult male.
higher than
The Glycemic Index is a measure of ______________________________.
how an ingested food affects blood glucose levels
Most people in the US need to _______________ their potassium intake and ________________ their sodium intake.
increase, decrease
The high temperatures of canning, cooking, and pasteurizing ____________________ microbes, while the low temperatures of freezing and refrigeration ____________________ microbes.
kill, slow the growth of
Fiber and other indigestible carbohydrates are partially broken down by the bacteria in the _______________________.
large intestine
The slow movement of food through the _____________________ favors the growth of the microbiome.
large intestine
An enzyme that digests fats is _________________.
lipase
Gram per gram, ___________________ provide the most calories.
lipids
Intake of fish, nuts, and whole grains ___________________ our heart disease risk.
may decrease
Carbohydrate digestion begins in the ____________________.
mouth
William has a BMI of 26.5. This BMI would be classified as __________________.
overweight
A ____________ bond joins amino acids together.
peptide
Substances found in plant foods that are not essential nutrients but may have health promoting properties are called______________________.
phytochemicals
The majority of lipid digestion occurs in the ____________________.
small intestine
Diets that consistently go over the UL in _____________________ are associated with an increased incidence of hypertension.
sodium
The distribution of water between intracellular and extracellular spaces depends on the concentration differences of ______________.
solutes
The typical American diet has a ratio of omega 6 to omega 3 fatty acids that is _____________________________.
too high in omega 6 fatty acids
As intake rises above the UL, the likelihood of _________________ increases.
toxicity
After free fatty acids and monoglycerides are absorbed in the mucosal cells that line the small intestine, they are re-assembled into _________________.
triglycerides
Cross contamination can occur when ________________________.
uncooked foods containing live microbes come into contact with foods that have already been cooked
Bile is not ____________________.
used in protein digestion
All of the following are macro nutrients except ___________________.
vitamins