FINAL Flashcards
Gram for gram, which provides the most energy?
Fats
Which of the following contain no calories?
Vitamins
To celebrate her recent weight loss, Lisa’s friends decide to take her out for a healthy dinner. Lisa doesn’t drink alcohol because she knows the empty calories will contribute to weight gain. One girlfriend at the dinner has four margaritas and an extra shot of tequila before the food arrives. Is this friend’s behavior considered binge drinking?
Yes, because consuming four drinks or more for women is considered binge drinking, and she had 5.
Which of the following nutrients can directly supply energy for human use?
Lipids and oils
Which of the following includes all energy-yielding substances?
Alcohol, carbohydrates, lipids, protein
To help pay for her college education, Lisa recently began working part-time at a local vitamin shop. She has noticed there is an entire section devoted to phytochemicals. Which statement about phytochemicals is correct?
Phytochemicals are a group of compounds that are not considered essential nutrients in the diet but that may convey significant health benefits.
To reduce their risk for many chronic diseases, Americans should limit their intakes of
Solid Fats
As part of her renewed focus on diet and health, Lisa is trying to eat more vegetables. She doesn’t really like raw vegetables, so she has decided to add one cooked vegetable to her daily diet. She should be careful not to overcook her vegetables, because ________ are easily destroyed during cooking.
Water-Soluble Vitamins
Lisa is trying to choose more low-fat foods in order to reduce her risk for cardiovascular disease. One low-fat cookie that she sees advertised in the grocery store has 22 grams of carbohydrate, 2 grams of protein, and 1 gram of fat per cookie. How many kilocalories are in one of these low-fat cookies?
105 kcal per cookie
How:
Carbohydrate has 4 kcal/g, protein has 4 kcal/g, and fat has 9 kcal/g. For this cookie:
22 g carbohydrate X 4 kcal/g = 88 kcal from carbohydrate 2 g of protein X 4 kcal/g = 8 kcal from protein 1 g of fat X 9 kcal/g = 9 kcal from fat Total kcal per cookie = 105 kcal per cookie
Which of the following is not a class of essential nutrients?
Alcohol
Nutrition is
the science that links food to health and disease
The “Freshman 15” is the term used to describe the
Amount of weight (in pounds) typically gained during freshman year of college.
The Food and Nutrition Board (FNB) of the National Academy of Sciences advocates that 10% to 35% of calories come from protein and ________________ from carbohydrate.
45% to 65%
Minerals are structurally simple, inorganic substances that exist as groups of one or more of the same atoms. In chemistry, what does “inorganic” mean?
For the most part, the substance does not contain carbon.
Fibers belong to the class of nutrients known as
Carbohydrates.
Which of the following are major contributors of empty calories in American diets?
Fat- Free Milk
Sugar- sweetened beverages
Kellen is on the cross-country team at his college. His coach had a dietitian speak to the team about nutrition for optimal performance. One of the topics she covered was phytochemicals - substances that provide significant health benefits. What is the best way to obtain the potential benefits of phytochemicals?
Eat a diet rich in fruits, vegetables, and whole grain breads and cereals.
Which statement best describes the healthful diet principle of moderation?
Pay attention to portion size and plan your entire day’s diet so that you don’t overconsume nutrient sources.
According to MyPlate, how much do you need from the Protein Foods group when consuming a 2,000-calorie diet?
5 1/2 ounce-equivalents every day
EER refers to
Estimated calorie needs for the average person of a specific height, weight, age, gender, and physical activity pattern.
Ann Miles, a triathlete, wants to eat a health-promoting diet and achieve dietary adequacy. Which of the following behaviors exemplifies the concept of dietary moderation?
Plan to eat something relatively low in fat and sodium for dinner if she had a breakfast that was high in fat and sodium.
Overnutrition can be just as dangerous to the body as undernutrition. Developing nations tend to suffer from undernutrition, although many developing populations are increasingly becoming overnourished. In the developed world, the most common type of overnutrition is
Excessive calorie intake.
The Mediterranean Diet Pyramid developed by Oldways patterns dietary data from parts of the Mediterranean region that enjoy low levels of chronic disease and high adult life expectancy. All of the following are recommendations of the Mediterranean Diet Pyramid EXCEPT
Eat fish and seafood at least once per day.
Which of the following is true about the way we should eat to achieve good nutritional status?
Eat a wide variety of foods because no single natural food meets all human nutrient needs.
The 2010 Dietary Guidelines for Americans recommend which of the following?
Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.
According to MyPlate, consumption of foods from the Grains group should include
At least half of the grain servings as whole grain cereals, breads, crackers, rice, or pasta every day.
The digestive system not only processes the foods we eat but it is also the site of some nutrient production. Which two nutrients are produced by bacteria that live in the large intestine?
Vitamin K & biotin
The digestive system not only processes the foods we eat but it is also the site of some nutrient production. Which two nutrients are produced by bacteria that live in the large intestine?
Vitamin K & biotin
Blood leaves the heart via the
Arteries
Arteries branch into a network of tiny blood vessels called
Capillaries
The blood vessels that carry blood to the heart are the
Veins
Linda has heard that the acidic environment of the stomach is similar to that of a car battery. If the stomach is so acidic, why doesn’t the acid eat away at the stomach lining and cause holes in the stomach?
The stomach is lined with a layer of mucus that protects it.
Linda has been experiencing some problems with bowel regularity. She saw a commercial for a yogurt with added probiotics that claims to aid with digestion and alleviate bowel problems. What is a probiotic?
A probiotic contains specific types of bacteria that are intended to colonize the large intestine and thereby improve intestinal tract health.
One of Linda’s work colleagues has organized a blood and plasma drive at the office and is inviting co-workers to participate. Linda’s boss asks, “I don’t mind giving blood, but what is plasma?” What is plasma?
Plasma is the fluid, extracellular portion of the circulating blood that contains blood serum and all blood-clotting factors.
One of Linda’s work colleagues has organized a blood and plasma drive at the office and is inviting co-workers to participate. Linda’s boss asks, “I don’t mind giving blood, but what is plasma?” What is plasma?
Plasma is the fluid, extracellular portion of the circulating blood that contains blood serum and all blood-clotting factors.
If a diet does not provide adequate carbohydrate to meet immediate energy needs, the body compensates by altering its metabolism of other nutrients. Insufficient dietary carbohydrate can lead to elevated levels of ketone bodies. Ketone bodies are the byproducts of partial breakdown of
Fat
Because animals store glycogen in their muscles, meat, fish, and poultry are good sources of carbohydrates.
False
Mary’s seven-year-old daughter was recently diagnosed with attention deficit hyperactivity disorder (ADHD) and research indicates that Mary should not feed her daughter any refined sugar products because sugar intake causes hyperactivity in children.
False
After eating a meal, blood sugar levels
Increase
Insulin, released after a meal is eaten by a person who does not have diabetes, will cause blood sugar levels to
Return to about normal
In type 1 diabetes, blood sugar levels remain high after a meal because
No insulin is released
In early stages of type 2 diabetes, blood sugar levels remain high after a meal because
Muscle and liver cells do not respond to insulin
The treatment for type 1 diabetes always includes
Insulin
Insulin
Allows cells to take in glucose
Individuals with type 1 diabetes
Do not PRODUCE insulin
Individuals with type 2 diabetes
Do not RESPOND to insulin
Type 1 diabetes in obese patients can be treated with metformin.
False
Type 2 diabetes can be treated with injection of insulin.
True
Type 2 diabetes can be treated with injection of insulin.
True
After eating a meal, blood sugar levels
Increase
How often can a sucrase molecule be used to hydrolyze sucrose?
Many times
Blood sugar refers to what molecule circulating in blood?
Glucose
Regina is a 22-year-old college student who plays on the soccer team. Her coach brought in a registered dietitian to talk about sports nutrition. The RD recommended minimizing trans fatty acids from processed and packaged foods, but she explained that some trans fats do occur naturally. What foods have naturally-occurring trans fatty acids?
Beef, milk and butter
Regina’s sister is pregnant and asks her about the safety of consuming fish during pregnancy. Regina remembers learning that some fish are higher in mercury than are others. Which of the following most likely has the highest mercury concentration?
Albacore tuna
Regina’s sister is pregnant and asks her about the safety of consuming fish during pregnancy. Regina remembers learning that some fish are higher in mercury than are others. Which of the following most likely has the highest mercury concentration?
Albacore tuna
Regina’s pregnant sister is interested in boosting her intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential fatty acids that can be made from alpha-linolenic (omega-3) acid. She has heard that EPA and DHA are important for cancer prevention, brain health, cardiovascular disease prevention, and immune function. Which food is the best source of EPA + DHA?
Fatty fish
As part of a nutrition class project, Regina is following Dr. Dean Ornish’s purely vegetarian (vegan) diet plan for one month. Her diet has less than 20% of calories from fat and uses only small amounts of vegetable oil in cooking and those naturally present in plant foods. If she were at risk for cardiovascular disease and if she continued on this diet, what is one expected outcome that may be attributable to the diet’s high carbohydrate content?
Increase in triglycerides
Regina is trying to cut back on her fat intake to help reduce total calorie intake and promote gradual weight loss. If she follows an 1,800-calorie meal plan and wants to achieve the Acceptable Macronutrient Distribution Range recommendation of total fat being between 20-35% of calories, how many grams of fat per day should she be eating?
40-70 grams of fat per day
Cardiologists and other healthcare professionals recommend that people who are at elevated risk for developing cardiovascular disease adopt an “anti-atherosclerotic” lifestyle to help prevent atherosclerosis. Which of the following is a component of an anti-atherosclerotic lifestyle?
Smoking cessation
Diet low in saturated fat and trans fat
Consumption of fruits and vegetables high in antioxidants
Trans fatty acids occur naturally in some foods and are added to other manufactured foods. All of the statements about trans fats are true EXCEPT
A trans fat-free food will never have partially hydrogenated oil listed in its ingredient list.
Eating a diet high in trans fatty acids has been shown to increase circulating levels of LDL. Why do food manufacturers use trans fatty acids like partially-hydrogenated vegetable oils in packaged and processed foods?
Trans fatty acids increase a food’s shelf life.
Lipids are a unique nutrient group, differing significantly from carbohydrates and proteins. All of the following are correct statements about lipids EXCEPT
Phospholipids are the most abundant type of lipids found in the body and in foods
Which lipid is the primary source of dietary fat in our diets?
Triglycerides
Which lipid is the primary source of dietary fat in our diets?
Triglycerides
Regina’s food science class instructor assigned her to create a high-fat cake that will not go rancid as quickly as a standard high-fat cake. Which ingredient might she add to her recipe to prevent rancidity, and why?
She should add an antioxidant.
Regina’s food science class instructor assigned her to create a high-fat cake that will not go rancid as quickly as a standard high-fat cake. Which ingredient might she add to her recipe to prevent rancidity, and why?
She should add an antioxidant.
The basic building block of a protein is called a(n)
Amino acid.
The best estimate for the amount of protein required for nearly all adults is _______________ g/kg/day.
0.8
A vegetarian diet differs from a traditional animal-based diet in that a vegetarian diet is
Higher in dietary fiber than a traditional animal-based diet is.
The combination of plant foods that most often is used to provide complete protein is
Legumes and grains.
An essential amino acid
Cannot be synthesized in the body in sufficient quantity to meet body needs.
If the diet is lacking an essential amino acid, what will be the course of action?
Protein synthesis will be limited.
Which of the following is a food that provides all of the essential amino acids?
Milk
Treating a protein with acid, heat, or agitation will cause _______________, meaning that the three-dimensional structure of the protein has been altered.
Denaturation
Treating a protein with acid, heat, or agitation will cause _______________, meaning that the three-dimensional structure of the protein has been altered.
Denaturation
Proteins are digested in which areas of the body?
Stomach and small intestine
Tomas is babysitting his neighbor’s seven-month-old child who has just begun to eat solid foods. The parents did not mention any food allergies, but Tomas would rather be safe than sorry. Which food is the safest option for Tomas to offer the baby if he wants to minimize any potential problems with food allergies?
Cereal made with rice and water
If a food does not contain the necessary amounts of a certain amino acid to meet a body need, that amino acid is referred to as a(n)
Limiting amino acid.
If Tomas is a healthy 24-year-old male who weighs 166 pounds, how many grams of protein per day should he have to promote protein equilibrium? (One kilogram = 2.2 pounds.)
60 grams of protein per day
how:
166 lb ÷ 2.2 lb/kg = 75.5 kg
75.5 kg × 0.8 g/kg = 60 grams of protein per day
Which of the following is not true about an incomplete protein source?
Lower quantities of this source could be eaten to get adequate quantities of essential amino acids.
All of the following statements about the role of protein in the body are correct EXCEPT
Protein is the only macronutrient that is not energy yielding
When a person eats more protein than his body needs, the extra protein is
Converted to glucose or fat
When protein is converted to glucose or fat, how is nitrogen eliminated from the body?
Through the kidneys
If a 180-pound man eats an adequate, 2200-kcal diet with 15% of kcal from protein, about how much of that protein will be used to build muscles?
50%
Increasing protein from 15% of calories to 30% of calories allows more protein to be used for
Energy
Excess dietary protein and amino acids
Do not build muscle
When individuals lose weight quickly, most of the weight lost is from
Water, glycogen, and muscle tissue
Bill consumes 2,500 kilocalories per day. What would be his energy expenditure, in kilocalories, from the thermic effect of food?
125 to 250
Lawrence is learning that energy imbalance leads to weight fluctuations. When does weight gain occur?
Weight gain occurs when caloric intake exceeds energy expenditure
Which of the following is true about basal metabolism?
It represents about 60 percent to 70 percent of total calories used by a sedentary person during each day
For a woman who is 1.63 meters tall and weighs 72 kilograms, the body mass index would be
27
A daily deficit of 500 kilocalories should result in a weight loss of about how many pounds per week?
1
A reality television show tracks the weight-loss progress of a number of morbidly obese people. What is the definition of morbidly obese?
Morbidly obese describes a person with a BMI greater than or equal to 40 or who is more than 100 pounds over a healthy body weight
The thermic effect of food
Represents the calories needed to digest, absorb, and process ingested food
John weighs 80 kilograms and is 1.6 meters tall. His body mass index is _______________ kg/m2.
31
Physical activity
Includes daily activities as seemingly insignificant as fidgeting
Despite advertisements and fad diet promises, there is no quick solution to being overweight. Successful weight loss comes from hard work and commitment. The most reliable approach to weight loss includes all of the following EXCEPT
Increased dietary supplement use
Although the Body Mass Index (BMI) is at times useful for determining healthy weight, it is not a perfect measurement because it fails to account for many other factors that affect health and weight. The BMI fails to take into account all of the following EXCEPT
Height
The calorie cost of the thermic effect of food is ___ of energy consumed.
5% to 10%
Lawrence notices that most of his body fat is accumulated around his mid-section. His dietitian calls this “upper-body obesity” or “android obesity.” The dietitian explains that this body fat distribution is more dangerous from a health standpoint than having fat accumulated around the lower portion of his body. Why is upper-body or android obesity more dangerous than lower-body or gynoid obesity?
Fat from abdominal fat cells goes directly to the liver; this disrupts the liver’s ability to use insulin and increases hepatic production of lipoproteins.
Restricting food and beverage intake by ______ kcal per day below calorie needs typically leads to weight loss of 1 pound per week.
500
Margaret’s parents are both obese. She has dieted six times, each time losing a considerable amount of weight and subsequently regaining it. Margaret has an aversion to exercise. Which of the following is true about Margaret’s situation?
When she ends the diet she regains additional body fat.
Margaret’s parents are both obese. She has dieted six times, each time losing a considerable amount of weight and subsequently regaining it. Margaret has an aversion to exercise. Which of the following is true about Margaret’s situation?
When she ends the diet she regains additional body fat.
The Upper Level for vitamin E is 1000 mg per day of supplemental alpha-tocopherol. Which of the following is an outcome of vitamin E toxicity?
Hemorrhage
The best way to improve the body’s defense against free radicals is to
Consume plenty of fruits and vegetables.
For cancer prevention, which of the following dietary components should be limited?
Cured meats
Vitamin E is thought to be helpful in the prevention of heart disease because it
Prevents oxidation of LDL cholesterol.
Which of the following describes the antioxidant activity of selenium?
Selenium is required for the activity of glutathione peroxidase, an enzyme that chemically converts peroxides into water.
Scurvy can be prevented with adequate intakes of
Vitamin C (Ascorbic Acid)
Replacing animal fats with plant oils in the diet would not only cut saturated fat intake, but would also increase
Vitamin E intake (Alpha tocopherol)
Which of the following population groups has increased vitamin C requirements?
Smokers
The consensus among the scientific community regarding megadose supplementation of vitamin E is
It is premature to recommend vitamin E supplements to the general population for prevention of diseases linked to oxidative damage, based on the failure of large clinical trials to show any consistent benefit of vitamin E supplementation.
When a molecule loses an electron in a chemical reaction, the molecule has been
Oxidized
Free radicals
Are generated by normal metabolic processes.
Free radicals
Are generated by normal metabolic processes.
Vitamin C enhances the absorption of
Iron
Free radical damage has been implicated in increasing the risk of
Atherosclerosis.
Which of the following are true of phytochemicals?
Phytochemical’s are health-promoting compounds found in plant foods.
Phytochemical’s cannot be synthesized in the body.
Deficiency symptoms of pinpoint hemorrhages under the skin, bleeding gums, and joint pain are related to the role of vitamin C in
Collagen synthesis.
Which of the following vitamins serves as an antioxidant in cell membranes?
Vitamin E (Alphatocopherol)
All of the following population groups are at risk for vitamin E deficiency EXCEPT:
People with high-fat diets.
All of the following population groups are at risk for vitamin E deficiency EXCEPT:
People with high-fat diets.
Formation and maintenance of collagen requires
Vitamin C (Ascorbic Acid)
Vitamin C intake over 2 grams per day may cause
Diarrhea
Which of the following food combinations would provide the most phosphorus?
Cheeseburger on whole-wheat bun, cola
How does phosphorus contribute to bone health?
Phosphorus is a component of hydroxyapatite crystals, which lend strength to bones and teeth.
The most nutrient-dense calcium food source is
Diary
A good indicator of bone health is
Bone Mineral Density
______ is a building block of vitamin D and other hormones.
Cholesterol
Vitamin D is unique among the vitamins because
It can be formed in the body by skin exposure to the sun.
Although moderate weight-bearing exercise has a positive effect on the development and maintenance of bone mass, excessive exercise can be detrimental to bone health for women. Which of the following explains why excessive exercise can be detrimental to bone health?
Excessive exercise without sufficient energy intake can accelerate bone loss through insufficient estrogen levels.
The most reliable source of vitamin D in the diet is
Fortified Milk
Fat malabsorption may contribute to poor bone health because of impaired absorption of
Vitamin D
In the body, 99 percent of calcium is found in
Bones and teeth
In the body, 99 percent of calcium is found in
Bones and teeth
Vitamin D is unique in that it can be obtained by the diet but also is synthesized inside the body when a cholesterol-like substance is activated by sunlight and converted to the prohormone vitamin D. Which of the following organs participate in vitamin D synthesis as a result of sunlight exposure?
Skin
Liver
Kidneys
To prevent bone loss, a woman at risk for osteoporosis could
Consult a physician about estrogen replacement.
Increase weight-bearing exercise.
Increase dietary intake of calcium and vitamin D.
The ability of the skin to synthesize vitamin D is decreased by
Use of sunscreen.
All of the following are true about teeth, except
They are not actually bone
Bones in the legs, arms, spine and pelvis grow
At different rates
Which of the following is not considered a weight bearing activity?
Swimming
At which of the following ages would calcium loss from bone be more than calcium deposits into bone, even when a high calcium diet is eaten?
50 yrs old
Which mineral is most important throughout life to assist in maintaining strong bone?
Calcium (Ca)
Which mineral is most important throughout life to assist in maintaining strong bone?
Calcium (Ca)
A pantothenic acid deficiency
Is very unlikely because of its widespread availability.
Iodide is a trace mineral necessary for thyroid function. Possible consequences of iodide deficiency include which of the following?
Goiter
Delayed intellectual development
Stunted growth
The best vitamin B-6 food sources include
Meat, fish, and poultry.
People who eat large amounts of seaweed can consume toxic levels of which trace mineral?
Iodine (I)
Soybeans, egg yolks, meats, and lecithin are sources of ______.
Choline
What disease is caused by a thiamin (B1) deficiency?
Beriberi
______ is unique among the B vitamins because bacterial synthesis of the vitamin contributes to meeting human needs.
Biotin (B7)
Because B vitamins are ___________________, very little is stored and excess ends up in the urine or stool.
Water soluble
A deficiency of ____________________________ results in impaired glucose tolerance and elevated blood cholesterol.
Chromium (Cr)
Taking megadose supplements of vitamin B-6 (Pyridoxine) can lead to
Nerve Damage
A major source of iodide in the North American diet is
Table salt
A niacin (B3) deficiency causes the disease _______________.
Pellagra
A ________________ is an organic compound that aids enzyme function by combining with an inactive enzyme to form a catalytically active form.
Coenzyme
Which B vitamin is found in egg yolk (and other foods) and functions as part of Coenzyme A?
Pantothenic acid (B5)
