KIN 2504 Chapter 8 Study Guide

What is the approximate number of nutrients identified as essential to human health? a. 3 b. 8 c. 28 d. 45

Which description is best for essential nutrients? a. nutrients that supply energy for vital body processes b. nutrients that cannot be broken down by the digestive system c. nutrients that provide protection against the damaging effects of free radicals d. nutrients that must be obtained from food

Which of the following are micronutrients? a. proteins b. fats c. minerals d. carbohydrates

How is the energy in foods expressed? a. a kilocalorie b. a calorie c. fat calorie d. carbohydrate calories

Which nutrient supplies the body with energy? a. vitamins b. fats c. minerals d. water

Which structure is made up of protein? a. cartilage b. adipose tissue c. bones d. spinal cord

How many calories of energy are in a gram of protein? a. 2 b. 4 c. 7 d. 9

Which is the definition of an amino acid? a. a fatty acid that has no double bonds between carbon atoms b. a protein building block c. a type of carbohydrate that is difficult for humans to digest d. a simple sugar that is the body's basic fuel

Which statement describes complete protein sources? a. They supply all essential amino acids. b. They supply more energy than incomplete protein sources. c. They are stored in the body as fat. d. They increase serum cholesterol levels.

What types of proteins do foods from animal sources provide? a. complete b. primary c. secondary d. incomplete

Foods from plant sources usually provide what type of proteins? a. complete b. primary c. secondary d. incomplete

Which food is a source of incomplete protein? a. meat b. nuts c. eggs d. cheese

What is a good advice for a vegetarian? a. eat protein supplements b. eat a variety of plant sources of protein c. complement proteins at each meal d. include animal fat in the diet

What is the adequate daily intake of protein for a person who weighs 64 kg (about 140 pounds)? a. 40 grams b. 50 grams c. 60 grams d. 70 grams

Which is the effect of excess protein in the diet? a. It inhibits chemical reactions promoted by oxygen. b. It decreases bulk in the stool. c. It is changed into fat for energy storage. d. It is stored in the liver for future use.

What is the percentage of total daily calories that is made up of protein? a. less than 10% b. 10 to 35% c. 20 to 35% d. 45 to 65%

How many calories of energy per gram do fats supply? a. 2 b. 4 c. 7 d. 9

Which is a primary benefit of fats? a. They serve as an important component of muscle. b. They aid in your body's absorption of certain vitamins. c. They protect against oxidation. d. They promote chemical reactions within cells.

What is the major source of fuel for the body during rest and light activity? a. proteins b. carbohydrates c. fats d. vitamins

Which function do fats provide? a. increase circulation b. form components of blood c. prevent absorption of vitamins d. provide fuel for body systems

What form do most of the fats in food take? a. phospholipids b. monoglycerides c. sterols d. triglycerides

Which is a leading source of saturated fat in the American diet? a. shelled nuts b. peanut butter c. whole milk and cheese d. hot dogs and lunch meats.

What purpose does hydrogenation serve? a. preserves the color of fried food b. makes certain foods more chewy c. transforms margarine into liquid oils d. extends the shelf life of foods made with oil

Typically, how do hydrogenated vegetable oils compare to non-hydrogenated vegetable oils? a. Hydrogenated oils are higher in saturated fat. b. Hydrogenated oils are lower in saturated fat. c. Hydrogenated oils are less stable. d. Hydrogenated oils are liquid.

Which substance would typically contain the most trans fat? a. liquid vegetable oil b. squeeze margarine c. stick margarine d.soft tub margarine

Limiting the amount of what type of fat in a diet can control blood cholesterol levels? a. polyunsaturated b. saturated c. monounsaturated d. omega-3

Which type of fat raises the level of HDL cholesterol in the blood? a. saturated fats b. trans fats c. omega-6 polyunsaturated fats d. monounsaturated fatty acids

Fish with which nutrient have a positive effect on cardiovascular health? a. omega-6 fatty acids b. omega-3 fatty acids c. trans fatty acids d. monounsaturated fatty acids

Which is a good source of omega-3 fatty acids? a. chicken b. pork c. spinach d. salmon

Which fat has the most health benefits? a. saturated b. monounsaturated c. hydrogenated d. trans

Which is likely to be lowest in unhealthy fats? a. stick margarine b. tub margarine c. canola oil d. butter

How much essential fat in the form of vegetable oil do humans need each day? a. 1 to 2 teaspoons b. 3 to 4 teaspoons c. 10 to 12 teaspoons d. 15 to 18 teaspoons

What is the Acceptable Macronutrient Distribution Range (AMDR) for total daily fat intake when expressed as a percentage of total calories? a. 10 to 15% b. 15 to 25% c. 20 to 35% d. 30 to 45%

What is the primary function of carbohydrates? a. serve as an important component of muscle b. provide texture and flavor to foods c. supply energy to body cells d. promote chemical reactions within cells

During high-intensity exercise, from where do muscles primarily get their energy? a. protein b. fat c. carbohydrates d. vitamin

Which macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board of the National Academies? a. 40% of daily calories as protein, 40% of daily calories as carbohydrate, 20% of daily calories as fat b. 30% of daily calories as protein, 35% of daily calories as carbohydrate, 35% of daily calories as fat c. 10% of daily calories as protein, 65% of daily calories as carbohydrate, 25% of daily calories as fat d. 15% of daily calories as protein, 45% of daily calories as carbohydrate, 40% of daily calories as fat

What is the stored form of carbohydrate in the muscles and liver? a. glycogen b. polysaccharide c. monosaccharide d. glucose

Which is a characteristic of refined carbohydrates? a. They have more calories than unrefined carbohydrates. b. They take longer to chew and digest than unrefined carbohydrates. c. They are recommended over unrefined carbohydrates. d. They are lower in fiber and vitamins than unrefined carbohydrates.

Which is an example of an unrefined complex carbohydrate? a. white bread b. brown rice c. pasta d. toast

Which part of a whole grain typically remains after processing? a. germ b. endosperm c. bran d. fiber

Glycemic index is a measure of the effects of the consumption of a food on which level. a. blood glucose b. HDL c. LDL d. triglyceride

What is the minimum daily adult requirement for carbohydrates? a. 30 grams b. 130 grams c. 300 grams d. 500 grams

What is the Acceptable Macronutrient Distribution Range (AMDR) for total daily carbohydrate intake (expressed as a percentage of total calories)? a. 10 to 15% b. 15 to 25% c. 20 to 35% d. 45 to 65%

What daily limit of added sugars does the USDA recommend for someone consuming a 2000-calorie diet? a. 16 grams b. 32 grams c. 48 grams d. 64 grams

Which type of fiber does the Food and Nutrition Board of the National Academies define as a non-digestible carbohydrate? a. dietary fiber b. functional fiber c. whole grains d. viscous fiber

What does the Food and Nutrition Board of the National Academies define as a non-digestible carbohydrate that has been either isolated from natural sources or synthesized in a lab and then added to a food product or supplement? a. dietary fiber b. functional fiber c. whole grains d. viscous fiber

Which effect is a health benefit of fiber? a. It raises blood cholesterol levels. b. It delays diabetes progression. c. It lowers the risk of osteoporosis. d. It lowers the risk of some kinds of cancer.

Which food is a good source of dietary fiber? a. chicken b. oatmeal c. hamburger d. pork

What is the recommended daily intake of fiber for women? a. 15 grams b. 25 grams c. 35 grams d. 45 grams

What is the recommended daily intake of fiber for men? a. 18 grams b. 28 grams c. 38 grams d. more than 38 grams

What is the primary function of vitamins? a. serve as an important component of muscle b. provide texture and flavor to foods c. supply energy to body cells d. help chemical reactions take place

Which vitamin is a fat-soluble vitamin? a. B-12 b. A c. C d. Folate

Which vitamin is a water-soluble vitamin? a. Vitamin E b. Vitamin K c. Niacin d. B-12

Which statement applies to vitamins? a. Vitamins are required by the body in large amounts. b. Vitamins are important in the maintenance of the immune system. c. Vitamins provide energy directly to the body. d. Vitamins are best taken in the form of vitamin supplements.

Which is true regarding minerals? a. They help regulate body functions. b. They are found only in animal products. c. They provide the body with 4 calories/gram in energy. d. They make up about 70% of total body weight.

Anemia is associated with a deficiency in which mineral? a. calcium b. phosphorus c. zinc d. iron

Osteoporosis is associated with low intake of which mineral? a. calcium b. niacin c. zinc d. iron

What is the primary source of calcium in the diet? a. meat b. fruit c. dairy products d. cereal grains

Which nutrient helps build and maintain bone density? a. phosphorous b vitamin K c. vitamin A d. zinc

How many cups of fluid should an adult female drink? a. 7 b. 8 c. 9 d. 10

How many cups of fluid should an adult male drink? a. 12 b. 13 c. 14 d. 15

Which statement refers to antioxidants? a. They protect cells from damage by blocking the formation of free radicals. b. They help the body manufacture vitamins. c. They protect the body from dehydration by ensuring adequate fluid levels. d. They make up about 70% of total body weight.

Which statement refers to phytochemicals? a. They are essential nutrients. b. They provide the body with energy. c. They are found only in vitamin and mineral supplements. d. They occur naturally in plant foods.

Which of the following is a cruciferous vegetable? a. potato b. onion c. broccoli d. carrot

The Dietary Reference Intakes are ________________. a. part of a diet plan b. used as a basis for most food labels c. designed to prevent nutritional deficiencies and chronic diseases d. a food group plan

Which supplement might be recommended by the Food and Nutrition Board? a. zinc for young women who are capable of becoming pregnant b. vitamin A for smokers c. vitamin B-12 for older adults d. protein for highly active individuals

Which is one of the Dietary Guidelines for Americans? a. Control calorie intake to manage body weight. b. Choose a diet low in complex carbohydrates. c. Decrease daily intake of vegetables and fruits. d. Be physically active every other day.

Which strategy would reduce saturated and trans fat intake? a. Use regular dairy products. b. Leave fat on meats for cooking. c. Eat low-fat vegetarian main dishes. d. Use stick margarine instead of vegetable oil.

The Food and Nutrition Board recommends reducing sodium intake to no more than _______________ per day. a. 1000 mg b. 1500 mg c. 2300 mg d. 2400 mg

Which food counts as the 1 ounce equivalent of grains? a. 2 slices of bread b. 1/2 cup of cold cereal c. a large bagel d. 1/2 cup of cooked rice

How many cups of vegetables per day are recommended by USDA's MyPylate for someone on a 2000-calorie diet? a. 1.5 b. 2.5 c. 4.0 d. 5.0

How many cups of fruit per day are recommended by USDA's MyPlate for someone on a 2,000 calorie diet? a. 2 b. 3 c. 4 d. 6

For a 2,000-calorie diet, how many cups of milk or the equivalent per day does MyPlate recommend? a. 2 b. 3 c. 4 d. 6

How many ounce-equivalents of meat and beans per day does the USDA's MyPlate recommend for someone on a 2000-calorie diet? a. 3.5 b. 4.5 c. 5.5 d. 6.5

What term defines vegetarians who eat grains, fruits, vegetables, and dairy products? a. lacto-vegetarians b. lacto-ovo-vegetarians c. semivegetarians d. vegans

Vegans have the most difficulty in obtaining an adequate intake of which substance? a. complex carbohydrates b. vitamin B-12 c. dietary fiber d. folate

Which vitamin enhances the absorption of iron? a. calcium b. vitamin B-12 c. vitamin D d. vitamin C

Which nutrients are of particular concern for women? a. vitamins A and E b. calcium and iron c. protein and vitamin D d. sodium and zinc

What substance may endurance athletes need to consume in larger amounts? a. carbohydrates b. protein c. vitamins d. minerals

Which of the following foods is most likely to have a food label? a. ready to eat breakfast cereal b. ground beef c. carrots d. apples

Which of the following is LEAST likely to be contained with mercury? a. light tuna b. shark c. swordfish d. king mackerel