Ch05 Understanding Nutrition and Your Diet.docx

Chapter 5 – Understanding Nutrition and Your Diet Multiple Choice 1. Protein, fats, and carbohydrates differ from the other basic nutrients in that they alone provide the body with A) enzymes. B) calories. C) amino acids. D) structural elements. Answer: B Page: 96 2. Various combinations of saccharides form A) fats. B) vitamins. C) proteins. D) carbohydrates. Answer: D Page: 97 3. The main role of carbohydrates is to A) provide energy. B) provide structural elements. C) facilitate metabolic processes. D) facilitate the absorption of other nutrients. Answer: A Page: 97 4. According to the USDA, how many teaspoons of sugar per day should be consumed for a 2,000 calorie diet? No more than ______ teaspoons. A) 8 B) 10 C) 12 D) 20 Answer: A Page: 108 5. What are starches? They are A) simple carbohydrates whose main contribution to the diet is bulk. B) complex carbohydrates that represent an important energy source. C) simple carbohydrates that are commonly added to commercially prepared foods. D) complex carbohydrates that provide no nutritional value. Answer: B Pages: 97 6. Which of the following is TRUE regarding starches? They A) are the sole source of energy for the brain and nervous system. B) are found in honey, molasses, and syrup. C) are among the least important sources of dietary carbohydrates. D) contain significant portions of vitamins and minerals. Answer: D Page: 116 7. Which of the following is TRUE of fats? A) They provide more energy than other nutrients. B) Consumption of fats stimulates the appetite. C) They interfere with vitamin absorption. D) They have little nutritional value. Answer: A Page: 98 8. The recommended consumption of fats is _________ percent of daily calories. A) 10 to 14 B) 15 to 19 C) 20 to 34 D) 35 to 39 Answer: C Page: 100 9. Which of the following is one of the MOST significant causes of malnutrition among elderly adults? A) isolation B) lack of time C) lack of skill D) peer pressure Answer: A Page: 114 10. Which of the following is FALSE regarding saturated fats? They are A) solid at room temperature. B) fats that are difficult for the body to use. C) found primarily in animal products. D) manufactured by the body. Answer: D Page: 98 11. John enjoys foods that are high in trans-fatty acids. What impact will these fats have on his cholesterol? They A) will have no effect on his cholesterol. B) have the tendency to raise the “good cholesterol” in his blood. C) have the tendency to reduce the total cholesterol in his blood. D) have the tendency to raise the “bad cholesterol” in his blood. Answer: D Page: 98 12. The most serious risk of a diet high in cholesterol is A) an increased risk of obesity. B) its link to digestive disorders. C) an increased risk of cardiovascular disease. D) its tendency to decrease the appetite for other nutrients. Answer: C Page: 100 13. Which of the following oils contains the highest percentage of saturated fats? A) peanut B) coconut C) safflower D) vegetable Answer: B Page: 99 14. Which of the following is TRUE of cholesterol? It A) is produced by our own bodies. B) appears in both animal and vegetable fats. C) is non-essential for body functions. D) has no impact on heart disease when consumed in high amounts in the diet. Answer: A Page: 100 15. Which of the following is a cholesterol-free food? A) peanut butter B) skim milk C) shellfish D) eggs Answer: A Page: 100 16. Nutritionists recommend that people restrict their dietary intake of cholesterol to ________ per day. A) 350 mg B) 400 mg C) 300 mg or less D) 500 mg or less Answer: C Page: 100 17. If you are trying to limit your cholesterol intake, you will need to restrict your intake of A) peanut oil. B) shellfish. C) margarine. D) olive oil. Answer: B Page: 100 18. The so-called essential amino acids receive their names from the fact that they A) must be obtained from the diet. B) supply the body’s central functions. C) are the ones most important to good health. D) are manufactured by the body without any dietary source. Answer: A Pages: 100-101 19. Protein’s primary role is to A) maintain the chemical balance of blood. B) produce enzymes and hormones. C) promote tissue growth and maintenance. D) supply energy. Answer: C Page: 100 20. Which of the following is FALSE regarding complete protein foods? They A) can be found in milk and cheeses. B) contain all nine essential amino acids. C) can be found in meats and eggs. D) contain all 20 essential amino acids. Answer: D Page: 101 21. Protein provides _________ calories per gram of energy. A) 9 B) 4 C) 6 D) 3 Answer: B Page: 100 22. How does your body use the protein you eat? A) It is stored in body tissues to provide the primary source of glucose for metabolism. B) It is broken down into its amino acids, which are mainly used in tissue building. C) It is dispersed to all the cells of the body to regulate energy production. D) Most of it is absorbed by the bones to provide their structural strength. Answer: B Page: 100 23. What is the role of vitamins? They A) serve as structural elements. B) facilitate the action of enzymes. C) provide fuel for energy. D) store other nutrients. Answer: B Page: 101 24. The two basic classes of vitamins are A) organic and inorganic. B) enzymes and coenzymes. C) water-soluble and fat-soluble. D) A through C, and D through K. Answer: C Page: 101 25. Fresh vegetables should not be overcooked because A) minerals are lost. B) they lose too much flavor. C) the fiber they contain breaks down. D) the water-soluble vitamins leach out. Answer: D Page: 101 26. John is taking a megadose of vitamin C from a dietary supplement source. Why might this behavior be harmful to his health? It can A) increase his risk of heart disease. B) cause kidney stones. C) weaken his immune system. D) increase his risk urinary tract problems. Answer: B Page: 102 27. The best way to ensure adequate intake of vitamins is to A) cut back on fats. B) use plenty of dairy products. C) eat a variety of foods. D) take a multivitamin supplement. Answer: C Page: 102 28. Elise is pregnant and wonders about the value of vitamin supplements. Which of the following is her doctor MOST likely to recommend? A) Supplements offer no benefit; a normal diet is sufficient. B) She might benefit from some vitamin supplements and folic acid in particular. C) She should avoid vitamin supplements because of the risk of vitamin toxicity. D) She must supplement her dietary intake with fat soluble vitamins. Answer: B Page: 102 29. What is the function of the minerals you consume in your diet? A) They are used entirely to provide structure to such tissues as bones and teeth. B) They serve both as structural elements and to regulate some body processes. C) Their main purpose is to assist in the transport of ions. D) They mainly regulate the consumption of glucose. Answer: B Page: 103 30. Trace elements are A) minerals that appear in relatively small amounts in body tissues. B) any nutrients that appear in very small amounts in body tissues. C) any nutrients with a comparatively small molecular structure. D) vitamins that support the synthesis of minerals. Answer: A Page: 103 31. Jenna is concerned about her iron intake. How can she help her body efficiently utilize iron? She should eat foods that are A) high in iron only. B) high in protein and iron. C) rich in vitamin C, along with iron-rich foods. D) high in complex carbohydrates. Answer: C Page: 111 32. The trace minerals, or micronutrients, include A) iron, zinc, and iodine. B) folate, niacin, and biotin. C) thiamin, riboflavin, and calcium. D) sodium, potassium, and phosphorus. Answer: A Page: 103 33. The major minerals, or macronutrients, include A) zinc, iodine, and fluoride. B) iron, copper, and manganese. C) sodium, magnesium, and potassium. D) molybdenum, chromium, and selenium. Answer: C Page: 103 34. We can survive for months without most nutrients, but without water we can live only A) less than two days. B) less than one week. C) less than ten days. D) less than two weeks. Answer: B Page: 103 35. Jorge recently increased the number of miles he jogs by 50 percent. He gets plenty of rest and eats balanced meals, but is now experiencing constipation (difficult bowel movements). He should A) increase his fluid intake. B) increase his consumption of all foods. C) begin taking a multivitamin supplement. D) increase his consumption of proteins. Answer: A Page: 103 36. Which nutrient provides the medium for temperature control and plays a role in all biochemical reactions? A) fat B) water C) protein D) carbohydrate Answer: B Page: 103 37. What are the major benefits of fiber in your diet? It A) provides important structural material for both red and white blood cells. B) improves the breakdown of food in the gut by introducing a grinding effect. C) improves the passage of food through the digestive tract and lowers blood cholesterol. D) contains tough molecules that increase the strength of cell walls in the digestive tract. Answer: C Page: 103 38. Dietary fiber is classified as A) water-soluble or fat-soluble. B) soluble or insoluble. C) animal or vegetable. D) true fiber or bran. Answer: B Page: 103 39. A friend has heard that by adding oat bran to her diet, she can lower her cholesterol level. What can you tell her about this? A) Early studies yielded positive claims for oat bran, but later studies have shown that it does not lower cholesterol. B) Oat bran in breads and muffins can lower cholesterol, but it does not have the same effect in hot or cold cereal. C) Two to three servings per week of oat bran can help lower cholesterol, but larger amounts cause diarrhea. D) Oat bran can lower cholesterol, but a large daily serving is needed to have much effect. Answer: D Page: 104 40. A balanced diet is one that A) includes about equal amounts of each food group. B) includes foods in proportions recommended by the USDA. C) takes about an equal number of calories from each food group. D) limits fats and sugars to no more than two to three servings per day. Answer: B Page: 104 41. Of the following, which is the MOST important contribution of vegetables to our diets? They provide A) protein. B) simple sugars. C) fatty acids. D) complex carbohydrates. Answer: D Page: 106 42. Prevention of certain cancers can be gained by consuming a diet rich in A) bread, cereal, rice, and pasta. B) fruits and vegetables. C) milk and cheese. D) meats. Answer: B Pages: 104, 106 43. The recommended number of daily servings from the milk group for adults is _______. A) one B) two C) three D) four Answer: C Page: 107 44. The milk group does NOT provide ________________ as a part of primary nutrition in adults. A) complex carbohydrates B) a high-quality protein source C) a high-quality calcium source D) protection from osteoporosis Answer: A Page: 107 45. The USDA’s recommended daily serving of meat is _________ ounces. A) 5.5 B) 6.5 C) 7.5 D) 8.5 Answer: A Page: 107 46. Which of the following can be used as a meat substitute? A) green leafy vegetables B) yellow vegetables C) eggs D) rice Answer: C Page: 107 47. Which of the following foods should be served fresh and properly prepared? A) meats B) fruits C) breads D) vegetables Answer: A Page: 129 48. Which of the following is TRUE regarding higher grade cuts of meat? They A) have been cured with flavor-enhancing substances. B) generally have a lower fat content than poultry and fish. C) have more marbling throughout the muscle fiber than lower grade cuts. D) have been stored properly. Answer: C Page: 107 49. Why is whole grain bread considered healthier than white bread? A) White bread is higher in fat than whole grain bread. B) The process of enriching white bread introduces harmful chemicals. C) There is little nutritional difference between the two. D) Nutrients that are lost during the preparation of white bread remain in whole grain bread. Answer: D Page: 107 50. How many ounces of grains should adults eat daily? A) three B) four C) five D) six Answer: D Page: 107 51. The most effective source of dietary iron is A) red meat. B) dairy products. C) iron supplements. D) yellow vegetables. Answer: A Page: 107 52. According to the USDA guidelines, Americans should consume how much sodium per day? A) less than 2,300 mg B) 2,400 mg–2,500 mg C) 2,600 mg–2,800 mg D) 2,900 mg–3,000 mg Answer: A Page: 110 53. Which of the following is TRUE regarding fast food restaurants? A) Their foods have a high fat density. B) They have ignored customer requests to offer low fat products. C) Their foods have no nutritional value. D) They are not concerned with providing healthy food options for children. Answer: A Page: 116 54. Probiotics are A) living bacteria that are thought to help prevent disease and boost the immune system. B) food additives that may increase the risk of certain cancers when consumed in large amounts. C) additives found in most fast foods that inhibit the absorption of vitamins A and C. D) substances in fatty acids that are suspected of causing arterial wall damage. Answer: A Page: 119 55. Which of the following is the clearest example of a functional food? A) Egg Beaters (an egg-white-based, no-cholesterol product) B) skim milk C) garlic D) genetically engineered vegetables Answer: C Page: 119 56. Having met specific criteria, statements authorized by the FDA that a food has an effect on a health related condition are known as health A) proxies. B) claims. C) warranties. D) guarantees. Answer: B Page: 119 57. Which of the following is TRUE of dietary supplements? They A) are free from requirements to substantiate their effectiveness. B) can make direct claims about their effectiveness. C) can be inhaled as well as taken orally. D) are harmless substances. Answer: A Page: 119 58. Lactose intolerance is an example of a(n) A) immune response to milk products. B) adverse reaction to milk products that does not involve the immune system. C) food allergy. D) deficiency in the immune system’s tolerance to milk products. Answer: B Page: 120 59. In the United States, nutritional information labels are required on all A) food products. B) food products that contain additives. C) food products for which nutritional claims are made or to which nutrients are added. D) food products that contain fat, sodium, or carbohydrates. Answer: C Page: 114 60. You want to sell products from your farm with the USDA Certified Organic seal. What techniques are you allowed to use on your farm? A) sewage sludge fertilizer B) vitamin supplementation C) genetic engineering D) irradiation Answer: B Page: 123 61. The standard nutrition label on a processed food product will always contain the following EXCEPT A) calories from fat. B) calories per serving. C) total fat per serving. D) percentage daily value of protein per serving. Answer: D Page: 115 62. When a product is labeled “fat free,” it means that it contains no A) more than 0.5 percent fat per serving. B) fat that can be detected by any measure. C) fat that is of any nutritional significance. D) more than 5 percent of the fat of the non-fat-free version. Answer: A Page: 116 63. Most Americans should increase their consumption of which of the following? A) sodium B) cholesterol C) simple carbohydrates D) complex carbohydrates Answer: D Page: 113 64. The Dietary Guidelines for Americans include all of the following recommendations EXCEPT A) we should exercise at least thirty minutes a day. B) we should choose and prepare food with less salt. C) nondrinkers should drink moderately. D) we should eat a variety of grains daily. Answer: C Pages: 108-111 65. The term discretionary calories refers to foods that A) are very high in fats. B) are low in both calories and nutrients. C) are high in calories but low in nutrients. D) provide nutrients above and beyond the recommended daily allowances. Answer: C Page: 108 66. Which of the following is FALSE regarding a vegetarian diet? A) Even if a vegetarian eats a balanced diet, she has more iron deficiencies than meat eaters. B) The diet relies on plants sources for most of the nutrients the body needs. C) Vegetarians tend to get enough calcium from products like tofu. D) Vegetarian diets encompass a range from diets that allow some animal products to those that exclude all animal products. Answer: A Page: 111 67. Which vegetarian diet excludes all animal products? A) vegan B) ovovegetarian C) lactovegetarian D) ovolactovegetarian Answer: A Page: 113 68. Which vegetarian diet makes it hardest to get all the nutrients you need? A) lactovegetarian B) semivegetarian C) ovovegetarian D) vegan Answer: D Pages: 113-114 69. If you are a lactovegetarian, you A) include dairy products in your diet, but no other animal products. B) exclude dairy products in your diet, but you consume eggs. C) exclude all animal products. D) include some animal products, but you consume mostly vegetables. Answer: A Page: 113 70. The term semivegetarian describes a person who A) has cut most but not all meats from his or her diet. B) tries to maintain a vegetarian diet, but regularly fails. C) follows a strict vegetarian diet in some circumstances, but not in others. D) strongly supports the ideas of vegetarianism, but has not yet changed his or her diet. Answer: A Page: 114 71. A vegetarian diet that includes fish, dairy products, and eggs, along with plant foods, is known as a(n) _______________________ diet. A) ovolactovegetarian B) lactovegetarian C) pesco-vegetarian D) vegan vegetarian Answer: C Page: 114 72. The DASH program was originally developed to study the effects of an eating pattern A) on the development of chronic illnesses. B) on the prevention and treatment of hypertension. C) in weight management over the lifespan. D) in children between the ages of 8 and 13. Answer: B Page: 111 73. Compared to young adults, the diets of elderly adults should include A) more nutrients and more calories than young adults. B) fewer calories, but similar amounts of nutrients overall. C) the same amounts of nutrients and calories as young adults. D) more calories to compensate for loss of metabolic efficiency. Answer: B Page: 114 True/False 74. Polysaccharides are among the least important sources of dietary carbohydrates. Answer: False Page: 97 75. Fats are important nutrients in our diets. Answer: True Page: 98 76. Every type of dietary fat is made up of a combination of saturated, monounsaturated, and polyunsaturated fats. Answer: True Page: 98 77. Trans-fatty acids are associated with an increase in “bad” cholesterol. Answer: True Page: 98 78. Most vegetable oils are high in saturated fats. Answer: False Page: 99 79. All oils and fats contain some saturated, monounsaturated, and polyunsaturated fats. Answer: True Page: 98 80. Complete protein foods are of plant origin. Answer: False Page: 101 81. Proteins are made up of chains of amino acids. Answer: True Page: 100 82. The body can manufacture all of the essential amino acids without taking them in from food. Answer: False Pages: 100-101 83. Vitamins are inorganic compounds that are required in small amounts for normal growth. Answer: False Page: 101 84. Water-soluble vitamins include the B-complex vitamins and vitamin C. Answer: True Page: 101 85. Some vitamins can be lost from food if the food is overcooked. Answer: True Page: 101 86. Minerals are not considered true nutrients. Answer: False Page: 96 87. You are drinking enough fluid if your urine is pale and almost colorless. Answer: True Page: 103 88. Insoluble fiber is not broken down by the digestive tract. Answer: True Page: 103 89. Fruits and vegetables are excellent sources of both complex carbohydrates and fiber. Answer: True Page: 103 90. Cruciferous vegetables may be helpful in the prevention of certain cancers. Answer: True Page: 106 91. Fast foods are relatively low in fat density. Answer: False Page: 116 92. It is not possible to eat a healthy meal at a fast food restaurant. Answer: False Page: 117 93. Functional foods have no effect in contributing to the prevention of specific health problems. Answer: False Page: 119 94. Foodborne illness is the result of eating contaminated food. Answer: True Page: 120 95. Irradiation destroys all the bacteria in meat. Answer: False Page: 122 Essay 96. What are phytochemicals? Explain their effect on certain disease processes. Answer: Phytochemicals are physiologically active components thought to be able to deactivate carcinogens or function as antioxidants and have been identified in a variety of fruits and vegetables. These phytochemicals may play an important role in sparking body processes that fight or slow down the development of diseases such as cancer. Page: 102 97. What is vitamin toxicity, and how does it occur? Answer: Vitamin toxicity is the accumulation of excessive, harmful levels of certain fat-soluble vitamins in the body tissue. It occurs from consumption of vastly more than the recommended daily allowances (RDAs) from vitamin supplements use by adults or through excessive food intake of particular sources in very small children. Page: 102 98. What are the guidelines for dietary health? Answer: 1) Aim for a healthy weight. 2) Be physically active by exercising moderately for 30 minutes a day. 3) Make food choices based on the USDA food pyramid. 4) Eat a variety of grains, especially whole grains, fruits, and vegetables. 5) Keep food safe by washing hands and surfaces, cooking foods to a safe temperature, refrigerating food properly, and following the safe handling of foods instructions. 6) Eats foods that are moderate in total fat, and low in saturated fat and cholesterol. 7) Choose foods and beverages that allow you to moderate your intake of simple sugars that represent no nutritional value and empty calories. 8) Choose and prepare foods with less salt. 9) If you drink alcohol, do so in moderation (1-2 drinks per day). Pages: 108-111 109. Describe some advantages and disadvantages of a vegetarian diet. Answer: One of the greatest benefits of a vegetarian diet is the reduced consumption of fats and the increased consumption of complex carbohydrates, vitamins, and fiber. Most of the disadvantages of a vegetarian diet involve the extra effort required to consume a full array of essential nutrients and adequate number of calories. Sometimes there is a need to take supplements to ensure adequate essential nutrients. Pages: 111-114