Chapter 21 Navigating Diets Flashcards
1 In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?
100 to 200 kcal/day
1,800 to 2,200 kcal/day
800 to 1,200 kcal/day
400 to 500 kcal/day
800 to 1,200 kcal/day
2 How can losses of lean body mass while dieting be prevented to the greatest extent?
Follow intermittent fasting strategies.
Integrate aerobic training and a high-carbohydrate diet.
Integrate resistance training and a high-protein diet.
Use fish oil and multivitamin supplementation.
Integrate resistance training and a high-protein diet.
3 What does the body do during ketosis?
Rapidly increases the amount of cholesterol being made by the liver
Produces ketones (ketone bodies) from fat
Converts ketones into amino acids
Produces ketones (ketone bodies) from glucose
Produces ketones (ketone bodies) from fat
4 A ketogenic diet typically requires carbohydrate intake to be restricted to less than how many grams per day?
5 g
50 g
200 g
500 g
50 g
5 According to research, how much daily protein intake will maximize the muscle gain that occurs in response to resistance training?
0.8 g/kg
1.0 g/kg
1.6 g/kg
0.4 g/kg
1.6 g/kg
6 A high-protein diet can be potentially be harmful to people within which of the following groups?
Those with Celiac disease
Those with Type 2 diabetes
Those with high cholesterol
Those with a kidney disorder
Those with a kidney disorder
7 Which of the following foods is limited to low amounts in a typical Mediterranean diet?
Red meat
Whole grains
Vegetables
Olive oil
Red meat
8 What is an accurate description of a lacto-ovo vegetarian diet?
Dairy, eggs, and fish are allowed, but no meat is allowed
Primarily vegetarian with occasional inclusion of meat or fish
No animal products at all
No animal products except for dairy products and eggs
No animal products except for dairy products and eggs
9 High consumption of processed meat products has been associated most strongly with which disease?
Colon cancer
Grave’s disease
Celiac disease
Atherosclerosis
Colon cancer
10 A vegan diet is most likely to put someone at risk for a deficiency in which of these micronutrients?
Vitamin C
Vitamin K
Vitamin B12
Vitamin A
Vitamin B12
11 Which food group is avoided on a paleo diet?
Citrus fruit
Grains
Nuts
Seeds
Grains
12 A gluten-free diet is clinically prescribed in the treatment of what disorder?
Osteoporosis
Celiac disease
Hypertension
Type 2 diabetes
Celiac disease
13 What does MyPlate recommend to eat less of?
Carbohydrates, gluten, and cholesterol
Omega-3 and omega-6 fatty acids
Saturated fat, sodium, and added sugars
Genetically modified organism (GMO)
Saturated fat, sodium, and added sugars
14 What is described as a feeding pattern in which an individual alternates between a day of fasting (up to about 500 kcal) and a day of “feeding” (typically ad libitum dieting)?
Carbohydrate loading
Time-restricted feeding
Alternate-day fasting
5:2 diet
Alternate-day fasting
15 Which diet has the strongest and most extensive amount of peer-reviewed literature supporting its benefit for long-term health?
Ketogenic diet
5:2 diet
Paleo diet
Mediterranean diet
Mediterranean diet
16 Why is a flexible control of diet behaviors viewed as superior to a rigid control?
Greater reductions in blood glucose and insulin
Unintentional higher protein intake
Less overeating and negative psychological outcomes
More rapid fat loss
Less overeating and negative psychological outcomes
17 What is a primary benefit of using a low-energy diet or a very-low-energy diet?
The hunger hormone ghrelin is suppressed the most on these diets.
It will lead to increased bone mineral density and vitamin D absorption.
It will lead to greater maintenance of muscle mass compared to other diets.
Weight loss will occur at a much faster rate than many other diets.
Weight loss will occur at a much faster rate than many other diets.
18 What is the recommended total daily fat intake on a low-fat diet (LFD)?
20 to 35% of total calories
10 to 15% of total calories
< 5% of total calories
> 40% of total calories
20 to 35% of total calories
19 An extremely low intake of what nutrient, on a consistent basis, may increase the risk of low testosterone?
Vitamin C
Fat
Alcohol
Carbohydrate
Fat
20 How many grams of protein per meal is advisable to maximize the muscle repair/building response?
5-10 g
50-75 g
20-40 g
10-20 g
20-40 g
21 Which dietary pattern also accounts for social and cultural aspects, such as communal mealtimes, resting after eating, and regular physical activity?
Mediterranean diet
MyPlate
DASH diet
Paleo diet
Mediterranean diet
22 Vegans will likely have lower muscle stores of what compound when compared to non-vegans?
Triglycerides
Glycogen
Beta-alanine
Creatine
Creatine
23 Which of the following grains is naturally gluten-free?
Corn
Wheat
Barley
Rye
Corn
24 Which term best describes ultra-processed foods that are highly appealing to our senses and are typically high in sugar, fat, salt, and flavoring?
Thermogenic
Hyperpalatable
Satiating
Ketosis
Hyperpalatable
25 he Institute of Medicine recommends that vegans have an intake 1.8 times greater than that of non-vegetarians of what micronutrient?
Selenium
Potassium
Sodium
Iron
Iron
26 Which factor ultimately prevents an individual from losing body fat?
Not being in a calorie deficit (negative energy balance).
A diet with >40% of calories coming from dietary fat.
Elevating insulin levels through carbohydrate consumption.
Eating foods high in cholesterol and salt.
Not being in a calorie deficit (negative energy balance)
27 Which diet would be most likely to lead to the most rapid decrease in bodyweight over a four-week period?
Paleo diet
DASH diet
Very-low-energy diet (VLED)
Gluten-free diet
Very-low-energy diet (VLED)
28 Which scenario could indirectly lead to reduced calorie intake?
Adding coconut oil to each meal.
Supplementing with vitamin C.
Increasing protein intake from a low to high intake.
Increasing consumption of hyperpalatable foods.
Increasing protein intake from a low to high intake.
29 Which of these hormones most directly increases one’s appetite?
Progesterone
Testosterone
Thyroid hormone
Ghrelin
Ghrelin
30 A ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals?
Increased secretion of butyric acid in the gut
Malabsorption of dietary protein
Increased LDL-C (low-density lipoprotein cholesterol)
Increased 24-hour insulin levels
Increased LDL-C (low-density lipoprotein cholesterol)
31 A very-high-protein intake can potentially increase energy expenditure via which mechanism?
Increased metabolic rate via decreased thyroid hormone production
Increased thermic effect of feeding (increased thermogenesis)
Increased incidence of sarcopenia to muscle fibers
Increased release of ghrelin from the stomach
Increased thermic effect of feeding (increased thermogenesis)
32 Which diet-related factor most strongly improves health in Type 2 diabetics?
Increased hydration
Regular consumption of complex carbohydrates
Increased production of ketones (ketone bodies)
Weight loss
Weight loss
33 Which of these foods would be the best source of calcium for a vegan client?
Cow’s milk
Leafy green vegetables
Citrus fruit
Wheat
Leafy green vegetables
34 According to global estimates, what is the prevalence of gluten-related disorders?
50%
75%
25%
5%
5%
