HHE 270 - Chapter 5 Nutrition

The Food and Nutrition Board's AMDR measurement describes the levels of ____.

essential nutrients associated with reduced risk of chronic disease while providing adequate nutrition.

The six classes of essential nutrients are proteins, carbohydrates, vitamins, fats, water, and:

minerals

Essential nutrients (Select all that apply)

• are found in foods but not supplements.

• are manufactured within your body.

• provide fuel for your body.

• regulate body functions.

provide fuel for your body; regulate body functions.

Which of the following is an example of a macronutrient? (Select all that apply)

• fat

• protein

• vitamins

• carbohydrates

• minerals

fat; protein; carbohydrates

How long can we survive without water?

a few days

The ______ is the amount of nutrients needed by half of the people in any one age group, for example, middle-aged women.

Estimated Average Requirement

What is the name for minerals that regulate the quantity of fluid inside and outside of cells?

electrolytes

Essential nutrients mostly serve as:

sources of energy

The public water supply in the United States has grown increasingly unsafe, which partly explains the popularity of bottled water.

False

Water, carbohydrates, protein, fat, vitamins, and minerals ______ are nutrients.

essential

Which of the following are micronutrients?

• vitamins

• carbohydrates

• minerals

• proteins

vitamins; minerals

Which of the following are good sources of hydration?

• apples

• oranges

• caffeinated beverages

• alcoholic beverages

apples; oranges

Which of the following are body functions in which water plays an essential role? (Select all that apply)

• lubricating moving parts

• temperature regulation

• strengthening teeth

• transporting nutrients

lubricating moving parts; temperature regulation; transporting nutrients

In the 6-tier system of rating beverages from best (1) to worst (6), ____ is ranked as best.

water

Examples of electrolytes include: (Select all that apply)

• oxygen

• sodium

• uranium

• chloride

sodium; chloride

Carbohydrates provide the body with:

energy and fuel

In the United States, the FDA regulates:

only bottled water that is shipped across state lines

These carbohydrates, which are composed of one or two units of sugar, are easily digestible.

simple

Essential nutrients (Select all that apply)

• are found in foods but not supplements.

• provide fuel for your body.

• regulate body functions.

• are manufactured within your body.

provide fuel for your body; regulate body functions.

What is the form of glucose stored in the liver and muscles to provide energy at a later time?

glycogen

The general recommendation for water intake for adult females is ______ cups per day.

11 cups

Based on the sweetness scale, which of the following sugars is most likely to contribute to health problems such as heart disease and diabetes?

fructose

In the 6-tier system of rating beverages from best (1) to worst (6), what is unsweetened tea's ranking?

2

When the liver retains too much fat, it can become ______, which causes even more fat to be stored in the liver.

insulin resistant

Which of the following are carbohydrate sources? (Select all that apply)

• chicken

• olive oil

• vegetables

• grains

• fruit

• eggs

vegetables; grains; fruit

Which is true about added sugar? (Select all that apply)

• They can lead to more cravings.

• They can lead to overweight and obesity.

• They enter the bloodstream quickly.

• They are an excellent source of energy.

They can lead to more cravings; They can lead to overweight and obesity; They enter the bloodstream quickly.

Simple carbohydrates are:

types of sugars

What percent of the U.S. population exceeds the recommendations for added sugars?

70%

Glucose can be stored as a complex carbohydrate that is used for future energy needs. This complex carbohydrate is known as

glycogen

Very small amounts of artificial sweeteners can be added to food or beverages without adding calories.

True

The sugar used as the baseline for the sweetness scale is:

sucrose

Complex carbohydrates that are found in grains, vegetables, and some fruits are

starches

Fatty liver disease has been linked to consuming:

fructose

Why are whole grains preferred over refined carbohydrates? (Select all that apply)

• Whole grains make you feel full longer.

• Whole grains provide more nutrients.

• Whole grains speed up the digestive process.

• Whole grains enter the bloodstream quickly.

Whole grains make you feel full longer; Whole grains provide more nutrients.

Sugar is absorbed into your cells quickly, leaving you feeling depleted and craving more sugar.

True

Most carbohydrate consumption in the U.S. comes from: (Select all that apply)

• vegetables

• simple sugars

• highly refined grains

• whole grains

simple sugars; highly refined grains

The Dietary Guidelines recommend that less than ______ % of calories come from added sugars.

10%

Non-digestible plant carbohydrate is called:

fiber

_____ _____ are nutritive sweeteners that contain fewer calories than sugar.

sugar alcohol

Insoluble fiber absorbs water and acts as a:

natural laxative

Before they can be used or stored, complex carbohydrates must be:

broken into single sugars

What should you do if you realize you are not getting enough fiber in your diet?

increase your fiber consumption gradually

White rice, white bread, and other products made from white flour are called:

refined carbohydrates

The body uses which of the following to build and maintain muscles and other body tissues?

protein

What is the AMDR for carbohydrates?

45%–65% of daily energy intake

What type of amino acids cannot be produced by the body and, therefore, must be obtained through foods?

essential

If you are having trouble eliminating waste from your bowels, you should consider incorporating more ______ in your diet.

dietary fiber

Which of the following are examples of incomplete proteins? (Select all that apply)

• meat

• nuts

• legumes

• eggs

• milk

nuts; legumes

Fiber that dissolves in water, slows the digestive process, and lowers cholesterol is known as this type of fiber.

soluble

Egg whites contain less protein than whole eggs.

True

Insufficient fiber intake can harden brain arteries. True False

False

Proteins are created from various types of ______ acids.

amino

Which of the following is a role of fat? (Select all that apply)

• prevent food spoilage

• help in the absorption of fat-soluble vitamins

• provide material for cell membranes

• add flavor and texture to food

help in the absorption of fat-soluble vitamins; provide material for cell membranes; add flavor and texture to food

Your body uses ______ to build and maintain muscles, bones, and other body tissues.

protein

Match the type of fat with its description.

• saturated

• monounsaturated

• polyunsaturated

Options:

• liquid at room temperature and when refrigerated

• solid at room temperature

• liquid at room temperature, somewhat solid when refrigerated

• saturated → solid at room temperature

• monounsaturated → liquid at room temperature, somewhat solid when refrigerated

• polyunsaturated → liquid at room temperature and when refrigerated

In combination, beans and rice form ____ ____.

complementary proteins

Healthy people can safely eat about ____ whole eggs per week.

6

The average American diet provides:

less fiber than recommended

Which of the following is not true about seed oils?

are rich in omega-3s

Fats assist in the absorption of which of the following?

fat-soluble vitamins

Elevated blood levels of cholesterol can clog arteries and contribute to ______ disease.

cardiovascular

Which of the following is a source of saturated fat?

cheese

Trans fatty acid, or trans fats, are produced when liquid vegetable oils are turned into more solid fats. This process is called:

hydrogenation

Which of the following are sources of complete protein? (Select all that apply)

• fruit

• poultry

• root vegetables

• fish

poultry; fish

Omega-3 fatty acids can assist in which of the following? (Select all that apply)

• lowering triglyceride levels

• repairing broken bones

• increasing blood pressure

• protecting against autoimmune diseases

• improving arterial health

lowering triglyceride levels; protecting against autoimmune diseases; improving arterial health

Which of the following are sources for omega-3s? (Select all that apply)

• vegetable oils

• chia seeds

• fatty fish

• flaxseed

chia seeds; fatty fish; flaxseed

Seed oils are high in trans fats that are directly linked to heart disease.

True

Which of the following types of fats have a tendency to increase blood levels of LDLs and triglycerides?

saturated

Benefits of coconut oil are mainly based on its increase of:

HDL

What takes place during hydrogenation?

Liquid vegetable oils are transformed into more solid fats.

Which of the following refers to the type of minerals our bodies need in daily doses of more than 100 milligrams?

macrominerals

What has consumption of omega-3 fatty acids been shown to increase?

the time it takes for blood to clot

Organic (carbon-containing) substances that are needed by the body in small amounts are known as:

vitamins

Omega-3 and omega-6 fatty acids are important for heart, gut and ______ health.

brain

Excess fat-soluble vitamins are not stored by the body but are excreted in the urine.

False

Coconut oil is a superfood.

False

Substances that are naturally produced by plants are called _____.

phytochemicals

Which of the following statements about minerals in foods are correct? (Select all that apply)

• A balanced diet provides the essential minerals a body requires.

• They help build strong bones and teeth.

• Mineral supplements, in addition to eating foods with minerals, are recommended by the USDA.

• They are organic substances.

• They are naturally occurring inorganic substances.

A balanced diet provides the essential minerals a body requires; They help build strong bones and teeth; They are naturally occurring inorganic substances.

Unstable molecules, called _____, can damage cell structures and DNA.

free radicals

Which of the following are functions of vitamins? (Select all that apply)

• They aid chemical reactions in the body.

• They help maintain components of the immune, nervous, and skeletal systems.

• They serve as catalysts for releasing energy from carbohydrates.

• They hydrate the cells of the body.

• They provide necessary electrolytes to the body.

They aid chemical reactions in the body; They help maintain components of the immune, nervous, and skeletal systems; They serve as catalysts for releasing energy from carbohydrates.

Antioxidants are found primarily in:

brightly colored fruits and vegetables

The four fat-soluble vitamins can be stored in which of the following? (Select all that apply)

• the liver

• the lungs

• the heart

• the large intestine

• body fat

the liver; body fat

Which of the following statements about phytoestrogens is accurate?

They are plant hormones similar to human estrogens but less potent.

When our bodies transform food into nutrients and wastes, we say this food has been chemically:

metabolized

Which of the following is/are health benefits associated with consuming phytochemicals? (Select all that apply)

• increase fertility

• slow tissue degeneration

• prevent formation of carcinogens

• decrease cognition

• reduce cholesterol levels

slow tissue degeneration; prevent formation of carcinogens; reduce cholesterol levels

Key nutritional guidelines for Americans include: (Select all that apply)

• increasing daily intake of whole milk

• limiting intake of saturated and trans fats

• increasing salt intake

• reducing calorie intake

limiting intake of saturated and trans fats; reducing calorie intake

Which of the following diseases and conditions have been linked to the long-term effects of unstable molecules called free radicals? (Select all that apply)

• macular degeneration

• cancer

• yellow fever

• tetanus

• heart disease

macular degeneration; cancer; heart disease

MyPlate promotes which of the following in comparison to current general eating patterns in the United States? (Select all that apply)

• less consumption of whole grains

• less consumption of added sugars

• more consumption of legumes

• more consumption of vegetables and fruits

less consumption of added sugars; more consumption of legumes; more consumption of vegetables and fruits

____ are phytochemicals in foods that neutralize the effects of free radicals.

Antioxidants

The DASH Eating Plan was developed by the National Heart, Lung, and Blood Institute. What does the DASH acronym stand for?

Dietary Approaches to Stop Hypertension

Phytoestrogens can be found in which of the following foods? (Select all that apply)

• soybeans

• poultry

• cabbage

• cheese

soybeans; cabbage

Red meat consumption is linked to which of the following? (Select all that apply)

• diabetes

• low blood pressure

• cancer

• heart disease

• anemia

diabetes; cancer; heart disease

Food energy is measured in:

kilocalories

What percentage of consumers say they would purchase cultured meat?

less than 50%

The 2020–2025 Dietary Guidelines for Americans recommends which of the following? (Select all that apply)

• replace cholesterol with saturated fats

• focus on variety, nutrient density, and amount

• increase sodium consumption

• limit calories from added sugars

focus on variety, nutrient density, and amount; limit calories from added sugars

Vegetarians need to pay special attention to make sure that their diets provide them with enough:

food diversity

Choose MyPlate reminds Americans about maintaining balanced diets by using an illustration that features:

the five food groups

Which statement about the "use by" date of packaged food is true?

The food is no longer safe to eat beyond the "use by" date.

The Dietary Guidelines Advisory Committee originally developed the DASH Eating Plan to:

reduce high blood pressure

In what year did full implementation of the Affordable Care Act law requiring that all chain restaurants provide calorie counts on their menus begin?

2018