personal health: chapter 10

What are essential nutrients?

nutrients that cannot be synthesized by human cells

In addition to forming important parts of blood, enzymes, and some hormones, proteins also form cell ____.

membranes

Which of the following is a major role of fats?

storing energy

Which of the following are essential components of the diet?

• alpha-linolenic acid

• linoleic acid

Which of the following statements about saturated fatty acids are true?

• Saturated fatty acids are found naturally in animal products.

• Saturated fatty acids are solid at room temperature.

Identify the essential nutrients.

• water

• vitamins

• fats

______ form important parts of bones, muscles, blood, enzymes, some hormones, and cell membranes.

Proteins

Which of the following is a source of monounsaturated fatty acids?

soybean oil

Fats in the diet do which of the following?

• add flavor and texture to food

• help in the absorption of fat-soluble vitamins

The role of alpha-linolenic acid is to:

maintain blood pressure

To turn liquid oils into solid fats, hydrogen is added to:

unsaturated fats

Saturated fatty acids are ______ at room temperature.

solid

Which of the following cells in the body prefer the carbohydrate glucose over lipids for energy/fuel?

• blood

• brain

Canola, peanut, and olive oils are good sources of:

monounsaturated fatty acids

Complex carbohydrates include ______ and dietary fiber.

starches

The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as:

hydrogenation

What are the nondigestible carbohydrates found in food from plants called?

dietary fiber

Along with lipids, ____ are needed to supply energy for body cells.

carbohydrates

Which of the following are water-soluble vitamins?

• niacin

• B-6

• C

The body needs minerals for:

• regulation of body functions

• releasing energy

• growth and maintenance of body tissues

Sucrose and fructose are examples of:

simple carbohydrates

Water assists the body in which of the following functions? 

• digestion

• absorption of food

To turn liquid oils into solid fats, hydrogen is added to:

unsaturated fats

Free radicals react with:

proteins

Which of the following statements about fiber in the human digestive system is accurate?

Fiber facilitates elimination of waste from the intestines.

To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of:

MyPlate

Which of the following are soluble in fat?

• vitamin A

• vitamin E

• vitamin D

Which statement best describes the Dietary Reference Intakes (DRIs)?

The DRIs are an umbrella term for various energy and nutrient standards.

Inorganic elements called ____ are needed in small amounts for the regulation, growth, and maintenance of body tissues; they also aid in releasing energy.

minerals

Over ____ of us are overweight or obese and at the same time are undernourished in several key nutrients.

70%

Water is important to the body because it is a major ingredient in:

blood

Which of the following are the three healthy eating patterns highlighted in the Dietary Guidelines?

• Healthy Mediterranean-Style Pattern

• Healthy Vegetarian Pattern

• Healthy U.S.-Style Pattern

Which of the following factors promote the production of free radicals?

• radiation

• cigarette smoke

• exhaust fumes

How does MyPlate function?

It guides you in using the five food groups to build a healthy meal.

Dietary Reference Intakes

Standards for nutrient intake designed to prevent nutritional deficiencies.

Dietary Guidelines for Americans

Guidelines designed to promote health through diet and physical activity.

MyPlate

A food guidance system to help people apply the DGAs to their own diets.

MyPlate recommends eating a variety of vegetables each week from which of the following categories?

• beans and peas

• red and orange vegetables

• dark green vegetables

The Dietary Reference Intakes (DRIs) provide recommended intake levels of:

nutrients

The Dietary Guidelines for Americans are updated every ______ years.

five

One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.

1 (one)

The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.

seafood

According to MyPlate recommendations, what percentage of your daily grain intake should be comprised of whole grains?

one-half

The MyPlate icon reminds consumers:

• to incorporate fruits and vegetables into meals

• how to build a healthy meal

According to the MyPlate recommendations for protein, a 2000-calorie diet should include how many one ounce-equivalents each day?

5.5

According to MyPlate, a person consuming 2,000 calories per day should be eating:

2 1/2 cups of assorted vegetables daily

Vegetarian diets are relatively low in:

cholesterol

To meet their nutritional requirements, older adults should eat foods that:

• contain vitamin B-12

• are high in fiber

• have fewer calories

A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.

2

Packaged food labels in the United States must show which of the following?

• amount of dietary fiber

• amount of fat, saturated fat, and trans fat in each serving

• serving sizes

According to MyPlate recommendations, a 2000-calorie diet should include ______ 1 ounce-equivalents (a slice of bread, for example) of grains

6

It is important to consult your doctor before taking supplements because large doses:

can cause health problems

Which of the following belong to the MyPlate protein food group?

• meat

• eggs

• fish

Which of the following are common reasons for adopting a vegetarian diet?

• ethical reasons

• religious reasons

• financial considerations

• concern for the environment

Which of the following should older adults focus on in terms of nutritional requirements?

• They don't need as much energy intake because they tend to become less active.

• They should focus on eating nutrient-dense foods.

Which of the following groups is most at risk for developing severe complications from foodborne illnesses?

senior citizens

Food labels on processed foods in the United States must indicate:

the serving size for the food

Why is it important to consult a doctor before taking supplements?

• Large doses of supplements may affect absorption of some minerals.

• Some vitamins and minerals are dangerous when taken in excess.

A product labeled as "organic" must contain ______ organic ingredients.

95%

Mercury is dangerous to fetuses and young children because it can cause:

brain damage

Substances are added to food intentionally to:

• alter their appearance

• maintain nutritional quality

• help in processing

Which of the following groups are at higher risk for developing complications from foodborne illness?

• children

• pregnant women

• the elderly

Which of the following are considered functional foods?

• soy milk with vitamin B-12

• iodized salt

• milk with vitamins A and D

Which of the following is a common allergic reaction to foods?

hives

To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of which of the following? 

• antibiotics

• pesticides

• genetic engineering

• hormones

To reduce exposure to mercury, nursing mothers should:

• limit the consumption of albacore tuna

• avoid eating swordfish

According to the FDA, more than 3,000 substances are added to foods in the United States to maintain or improve nutritional quality, to help in processing and preparation, or to alter taste or appearance.

True

What is a food to which health-promoting or disease-preventing components have been added?

functional food

What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?

anaphylaxis

Which of the following are among the most widely used additives to foods in the United States? 

• sugar

• baking soda

• corn syrup

The new Nutrition Facts label is based on research that

links a person's diet with their risk for chronic disease.

Which of the following states an accurate difference between the old Nutrition Facts label and the new Nutrition Facts label?

The old label groups all sugars together; the new label distinguishes between naturally occurring and added sugars.

A similarity between the old and new Nutrition Facts labels is that both are required to list

saturated fat

Which of the following is an accurate statement about the new Nutrition Facts label?

It lists more realistic serving sizes for some foods.

Suppose that a new Nutrition Facts label shows 8% sodium for cookies. What does the 8% mean?

A serving size of cookies has 8% of the sodium you need per day.

Provides fiber and antioxidants; found only in whole grains

bran

Provides vitamins, protein, and healthy fats; found only in whole grains

germ

Only component in refined grains

endosperm

For a food to call itself "Whole Grain Bread" on its packaging, it much contain at least _____ whole grains. 

51%

Which of the following statements is true?

In the study described in the article, more than half of participants overestimated the whole grain content for a product labeled "12-Grain Bread."

Illness-causing bacteria can survive in which of the following places around your kitchen?

• utensils

• cutting boards

• counters

What temperature range is known as the “danger zone”?

between 40°F and 140°F

Leftovers reheated in the microwave should be at least _____ before serving.

165°F

Individuals with high blood pressure may benefit from dietary restriction of

sodium

Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board?

10% of daily calories as protein, 65% of daily calories as carbohydrate, 25% of daily calories as fat

Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called

partial vegetarians.

The Dietary Reference Intakes

are designed to prevent nutritional deficiencies and chronic diseases.

Endurance athletes may benefit from consuming additional

carbohydrates

What is the main nutrition-related problem likely to be encountered by a vegan if his or her diet is not carefully selected?

insufficient intake of vitamin B-12

Moderate alcohol intake is no more than ________ drink(s) per day for women and ________ drink(s) per day for men.

1; 2

When choosing among packaged food items at the grocery store, which of the following nutrient claims is the most reliable and informative?

low-sodium drink

If the air temperature is 90°F or above, purchased or prepared foods that are not shelf-stable should be refrigerated after

1 hour

When reducing fat intake, the emphasis should be placed on lowering intake of

trans fatty acids.

Most of the fats in food are in the form of

triglycerides

All of the following are good sources of soluble fiber EXCEPT

wheat bran.

Which of the following is/are NOT considered to be among the simple carbohydrates?

starches

Which of the following essential nutrients is most important in the formation of bones and muscles?

proteins

The recommended daily intake of protein is ________ of total daily calories.

10–35%

Consumption of whole grains has been linked to a reduced risk of

• heart disease.

• certain forms of cancer.

• diabetes.

Which of the following will help supply Lupe with an adequate daily intake of protein?

• 3 ounces of meat

• 1 cup of yogurt

• 1½ ounces of cheese