Nutrition & diet therapy chaps 5-10

T/F

Since vegetable oils, nuts, and ground s are also good sources of the anti-inflammatory essential fatty acids, you should eat as much of them as possible.

False

T/F

No more than 10 percent of daily fat intake should come from saturated fat; and trans fats should be limited in your diet.

True

T/F

Intake of coconut, palm, and palm kernel oils should be reduced.

True

T/F

Foods that contain both monounsaturated and polyunsaturated fats are better for your body than foods high in saturated fat, and cholesterol.

True

T/F

Most Americans consume the right amount of saturated fat.

False

Fat which has been digested is packaged in protein- and phosphorus-containing lipoproteins which travel in your lymph to your bloodstream. These are called:

HDL cholesterol.

chylomicrons.

LDL cholesterol.

VLDL cholesterol.

Chylomicrons

Commercially prepared baked goods, snack items, and fried foods should be limited because they are rich in:

-Omega-3 fats which decrease the risk of heart disease.

-Trans fats which increase the risk of heart disease.

-Unsaturated fats.

-EPA and DHA.

Trans fat which increase the risk of hear disease

________ removes cholesterol from arteries and brings it to the liver to be used or excreted from your body.

LDL

HDL

Sterol

VLDL

HDL

To decrease the risk of heart disease, your diet should contain no more than 300 milligrams of ________ daily.

-Trans fats

-Unsaturated fat

-Cholesterol

-Sterols

Cholesterol

Fat in foods is a source of

Fiber.

Flavor.

Spiciness.

Minerals.

Flavor

Which of the following fats lower the "good" HDL cholesterol?

Omega 3 fats

Trans fat

Unsaturated fats

all fats

Trans fat

Fat provides texture and flavor, contributes to satiety, and aids in the absorption of fat-soluble vitamins. These features represent the _____ of fat in food.

-

-

-

--

Hint

-

-

-

-

-

Begins w/F

Functions

Your diet should contain ________ percent of calories from fat.

2-12

20-35

15-25

20

20-35

Overweight Maria has a family history of heart disease. She therefore needs to:

-Eat more whole flaxseed

-Eat less salmon, mackerel, and herein

-Eat more saturated fat in cheese, butter, dairy & meats.

-lose weight, prevent type 2 diabetes, normalize her blood pressure, stop smoking, become physically active, ensure that she increases her HDL cholesterol level, and decrease her LDL cholesterol level.

lose weight, prevent type 2 diabetes, normalize her blood pressure, stop smoking, become physically active, ensure that she increases her HDL cholesterol level, and decrease her LDL cholesterol level.

Which is the most heart-healthy snack? A tablespoon of:

Peanuts

Walnuts

Choc chips

Walnuts

The ________ Diet Pyramid is a heart-healthy diet that can help you maintain healthy blood cholesterol levels.

Dairy

Asian

Mediterranean

American

Mediterranean

A saturated fat contains mostly saturated fatty acids which are ________ at room temperature.

liquid

Solid

Solid

Soybean, corn, and canola oils, as well as in soybeans, walnuts, peanut butter, and flaxseeds are good sources of

-Trans fat

-Saturated fat

-Unsaturated fat

-linoleic acid

Unsaturated fat

To reduce the risk of heart disease, trans fat in prepared baked goods, snack items, and fried foods and saturated fats in cheese, butter, and ice cream, fatty cuts of meat should be___________.

-Diluted with water

-Encouraged

-Discouraged

discouraged

Cheese, butter, and ice cream, fatty cuts of meat, and the skin on poultry provide:

Trans fat

Saturated fat

Unsaturated fat

Omega 3 fats

Saturated fat

Because fat has more than double the calories per gram of carbohydrates or protein, ________ substitutes have the potential to reduce calories from fat.

Fiber

Alcohol

Fat

Sugar

Fat

Protective cushioning for your bones, organs, and nerves, in your cell membranes, and the insulation to maintain your body temperature represent the:

Structure of fat

Functions of Fat

Functions of Fat in food

Emulsification functions of fat

Functions of fat

Commercially prepared baked goods, snack items, and fried foods are ________ to foods such as mackerel, salmon, ground flaxseed, and walnuts.

-Nutritionally superior compared

-Nutritionally inferior compared

-Heart healthy compared

-Nutritionally equivalent

Nutritionally inferior compared

Which is the most heart-healthy meal?

-any foods which are made with fat substitutes

-grilled salmon, spinach, baked sweet potato

-breaded shrimp popcorn, large fries, regular soda

-a breaded fish filet sandwich, large fries, a chocolate milk shake

grilled salmon, spinach, baked sweet potato

The best fat to use on your food and in cooking is:

-any EPA or DHA oil.

-any liquid oil like soybean or canola oil.

-butter

-margarine

any liquid oil like soybean or canola oil.

T/F

To reduce inflammation, Americans should eat as much essential fatty acid as possible.

False

T/F

Your fat intake should range from 20 to 53 percent of your total calories.

False (20-35 )

T/F

Most Americans need to eat more saturated fat.

False

A minimum of 5 percent and up to 10 percent of your total calories should be from:

Alpha acid

Trans Fat

Alpha linolenic acid

Linoleic Acid

Linoleic acid

The lower the ________ fat on a food label, the better.

Trans fat

Pea

Omega 3 fat

HDA

Trans fat

The dietary component that raises your LDL cholesterol is:

Saturated fat

Green tea

Plant sterols

Dietary Cholesterol

Saturated fat

The recommended percent of saturated fat in the daily diet is

10%

20%

35%

As little as possible

10%

To reduce the risk of heart disease and stroke, Mr. Martin, who had a stroke last year and became a vegan who eats no animal foods. He therefore needs to eat more:

-Ground flaxseed; soybean and canola oils; and walnuts

-Salmon, mackerel, and Herrin

-Unground whole flaxseed; soybean. canola oils; and walnuts

-Nuts

Ground flaxseed, soybean and canola oils, and walnuts

The majority of fat in your diet is digested and absorbed in your small intestine with the help of:

HDL cholesterol

Lingual Lipase and bile acid

Bile acids & pancreatic lipase

LDL cholesterol

Bile acids and Pancreatic lipase

Lecithin is an example of a:

Phospholipid

Triglyceride

Cholesterol

Sterol

Phospholipid

Which is the most heart-healthy breakfast?

Oatmeal, whole milk, raisins

Oatmeal, ground flaxseed, raisins, soy milk

Cheerios breakfast cereal, whole milk, sugar

Oatmeal, whole milk, sugar

Oatmeal, ground flaxseed, raisins, soy milk

Because fatty fish are good sources of EPA and DHA, you should consume:

- Min 2 servings of fish weekly

- Min 2 servings of fish daily

- Fish which is low in omega 3 fats

- 2 servings of fish monthly

Min 2 servings of fish weekly

The number one cause of death is the United States is:

Cancer

Heart disease

High blood pressure

Bone thinning

Heart disease

Liquid oils such as canola oil or soybean oil are nutritionally superior to solid fats like margarine or butter because liquid oils are << more or less>>> saturated

less saturated

Though some fat substitutes provide fewer calories and fat grams than regular fat, others, such as olestra, aren't absorbed, so they are:

Low fiber

Fat free

Free of fiber

Free of Carbs

Fat free

Soluble fiber—containing foods such as oats are effective in:

Lowering LDL cholesterol lvls

Increasing LDL cholestrol lvs

Reducing trans fat disease

Increasing blood pressure

Lowering LDL cholesterol levels

Having type 2 diabetes, smoking, physical inactivity, a low HDL cholesterol level, and an elevated LDL cholesterol level represent risk factors for _____ disease.

-

-

-Hint

-

-

-

-

-

-

begins w/ H

Heart

The body makes all the ________ that it needs.

Triglycerides

Sterols

Phospholipids

Cholesterol

Cholesterol

Mr. Valdez has been diagnosed with type 2 diabetes, he has high blood pressure, he smokes 10 cigarettes a day, he is sedentary, is 50 pounds overweight, has a low HDL cholesterol level, and an elevated LDL cholesterol level. He is therefore at __________ risk for heart disease.

High

Moderate amounts of heart-healthy unsaturated fat and less heart-unhealthy saturated fat would be the best strategy to:

-reduce your risk of trans fats.

-reduce your risk of heart disease.

-zero your chances of getting high blood pressure.

-increase your risk of heart disease.

Reduce your risk of heart disease

Which is the most heart-healthy restaurant meal?

-grilled salmon, asparagus, and baked potato with a few drops of vinegar

-popcorn shrimp and fries

-a filet of fish sandwich

-a vegetable salad without a breaded deep fried shell, juice

grilled salmon, asparagus, and baked potato with a few drops of vinegar

To reduce the risk of heart disease and stroke, Mr. Martin, who had a stroke last year, should eat more:

-cheese, butter, and ice cream, fatty cuts of meat, and the skin on poultry.

-fish.

-phospholipids, triglycerides and sterols.

-salmon, mackerel, and herring.

salmon, mackerel, and herring.

Losing excess weight can help lower your LDL cholesterol level and ________ your HDL cholesterol level.

Decrease

Increase

Zero

Stabilize

Increase

T/F

Cholesterol, saturated fats and trans fats in foods should be limited.

True

T/F

It is important to keep your intake of linoleic acid and alpha-linolenic acids to 10 percent of daily total calories.

False

T/F

Foods such as salmon, mackerel, and walnuts which contain linoleic acid and alpha-linolenic acid need to be avoided because they acidify the body.

False

T/F

Choosing lean meats and dairy foods, skinless poultry, and oil-based spreads will help you minimize the saturated fat in your diet.

True

T/F

Coconut oil, palm kernel oil, and palm oils are saturated fats which are semi-solid at room temperature and their intake should be minimized.

True

T/F

According to the FDA, highly saturated tropical oils are not allowed in candies, commercially made baked goods, and gourmet ice cream.

False

T/F

It is important to limit your intake of saturated fat to 10 percent of daily total calories.

True

T/F

Saturated fat is found in animal products, tropical oils, and hydrogenated foods.

True

Suzy is a vegan. Which of the following entrees is she likely to choose to eat?

veggie stir fry

meat lasagna

eggplant lasagna with cheese

spaghetti and meatballs

Veggie stir fry

Which of the following is known to reduce the risk of heart disease, high blood pressure, type 2 diabetes, certain types of cancer, and obesity? The healthy diets of:

Vegetarians

Meat eaters

Those who always eat breakfast

Vegetarians

Soybeans, quinoa, soy burgers, tofu, tempeh, legumes, and sunflower seeds would be recommended for vegans who have been underconsuming:

-Carbs

-Protein

-Fats

-Nitrogen

Protein

Protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B12, vitamin A, and omega-3 fatty acids may be underconsumed nutrients for:

Athletes

Vegetarians

Meat eaters

Vegetarians

Soybeans, soy milk, tofu, tempeh, fortified soy burgers, legumes, nuts, sunflower seeds, wheat germ, fortified ready-to-eat cereals, and mushrooms are recommended to meet vegetarians' higher needs for:

Vit D

Carbs

Zinc

Animal Protein

Zinc

An amino acid is made up of carbon, oxygen, hydrogen, and:

Amine

Nitrogen

Nitrate

Nitrogen

Kwashiorkor is a severe deficiency of:

Energy

Protein

Carbs

Fats

Protein

Plant proteins are typically:

Incomplete

Negative proteins

Positive proteins

Complete

Incomplete

A limited supply of amino acids stored in your blood and cells and used to build new proteins is called the:

Acid pool

Amino acid pool

Nonessential amino acids

Essential amino acids

Amino Acid Pool

Which of the following foods would you recommend for a child who is suffering from kwashiorkor?

Fruits

Grains

Meats

Veggies

Meats

Salmon and sardines, walnuts, flaxseed and flaxseed oil, soybean and canola oil are abundant in:

Minerals

Amino acid pools

Water vitamins

Omega 3 fats

Omega 3 fats

People who are malnourished or experiencing medical trauma may be in ________nitrogen balance.

Negative

Positive

Zero

Full

Negative

Lower risk of heart disease, kidney problems, and calcium loss from bone has been associated with persons who:

-use protein or amino acid supplements.

-consume meat and dairy products.

-are meat eaters.

-consume only plant proteins.

Consume only plant proteins

Pregnant and lactating women and growing children are in ________ nitrogen balance:

Negative

Positive

Zero

Full

Positive

Which of the following will denature a protein?

Refrigerating milk

Freezing milk

Frying an egg

Thawing tofu on a kitchen counter

Frying an egg

A vegan needs ________ a nonvegetarian.

Same amount of Zinc

More phylate and less zinc

50% more zinc

50% less zinc

50 percent more zinc than

Juan recently stopped eating meat and dairy products. Which of the following MyPlate dietary guidelines would be helpful to him?

Vegetarians

Pescetarians

Vegans

Lacto-ovo- vegetarians

(MyPlate) for Vegans

Every day, children between the ages of 14-18 need:

0.80 g/kg of protein.

0.85 g/kg of protein.

0.85 g/pound of protein.

0.80 g/pound of protein.

0.85 g/kg of protein

Meat analogs, tempeh, miso, textured soy protein, soy, edamame, soy flour, soy milk, and tofu are soy alternatives to:

Animal protein.

Amine groups.

Plant protein.

Amino acid pools.

Animal protein

All 20 amino acids are needed to make proteins, and ________ of these can be synthesized in your body and are thus nonessential.

9

11

2

4

11

T/F

Body builders who overconsume protein from foods and from amino acid supplements could gain weight due to the conversion of excess protein to fat.

True

T/F

Americans, on average, consume more than the recommended servings of the protein-rich foods in the meat and beans group.

True

T/F

Dried beans, peanut butter, nuts, and soy do not contain protein.

False

T/F

Vegetarians who eat a healthy diet are likely to develop heart disease.

False

T/F

Excessive protein-rich foods can displace whole grains, fruits, and vegetables, and this can be associated with excess saturated fat consumption and ultimately overweight.

False

Heat, mechanical agitation, acids, bases, and salts can ________ a protein.

Repool

Build

Denature

Rebuild

Denature

Which of the following is a complete protein?

Soy Milk

Peanuts

Broccoli

Garbanzo beans

Soy milk

Jose is a 14 year-old male. How much protein does he need daily?

0.70 gram per kilogram body weight

0.80 gram per kilogram body weight

1.0 gram per kilogram body weight

0.85 gram per kilogram body weight

0.85 gram per kilogram body weight

Who among the following is likely to eat fish but not poultry or meat?

Vegans

Pescatarians

Lacto ovo vegetarians

Vegetarians

Pescatarians

Jose is a 20 year-old male. How much protein does he need daily?

0.80 gram per kilogram body weight

1.0 gram per kilogram body weight

0.85 gram per kilogram body weight

0.70 gram per kilogram body weight

0.80 gram per kilogram body weight

Most Americans consume:

-Too many grams of protein, but they consume about 16 percent of their daily calories from protein, which falls within this range.

-The right type of protein.

-Too much plant protein.

-Less protein than they need.

Too many grams of protein, but they consume about 16% of their daily calories from protein, which falls within the this range.

Juan has animal protein every day for breakfast, lunch, dinner, and snacks-mostly beef jerky. He is at likely to develop:

Protein or energy undernutrition.

Marasmus and marasmic kwashiorkor.

Calcium deficiencies and kidney stones.

Kwashiorkor marasmic.

Calcium deficiencies and kidney stones.

Meat, fish, poultry, dried beans, peanut butter, nuts, and soy are abundant in:

amine groups.

plant protein.

protein.

amino acid pools.

Protein

Maria recently adopted a vegan lifestyle. Which nutrients does she need to focus on to ensure that she does not develop deficiency symptoms?

dairy foods, and soy products

animal protein, and fiber

protein, iron, and zinc

trans fat, and saturated fat

protein, iron, and zinc

Which of the following foods has both fiber and protein?

Fruit

Poultry

Meat

Legumes

Legumes

Students of the college vegetarian club who follow a healthy diet have a low risk of developing:

amino acids.

type 1 diabetes.

high blood pressure.

lung cancer.

High blood pressure

Who among the following is possibly NOT in a state of nitrogen balance?

Athletes

pregnant women

lactating women

healthy adults

lactating women

Jordan is a competitive athlete who takes amino acid supplements. Excess proteins are:

broken down to oxygen.

stored as fat.

stored as muscle.

broken down to amine groups.

Stored as fat

Which of the following contain the smallest amounts of protein, ounce for ounce?

soy products

dairy foods

vegetables

meats

Veggies

Marasmus results from a severe deficiency of:

Calories

Fats

Carbs

Proteins

calories

Protein ________ is determined by the protein digestibility corrected amino acid score (PDCAAS), which is based on the protein's digestibility and its amino acid profile.

Pool quantity

Quantity

Quality

Pool quality

Quality

Which food group offers the most protein?

Meats

Grains

Fruits

Veggies

Meats

Protein, iron, zinc, calcium, vitamin D, riboflavin (a B vitamin), vitamin B12, vitamin A, and omega-3 fatty acids are likely to be underconsumed nutrients among:

Athletes

Vegans

Meat eaters

Person skips breakfast

Vegans

Which of the following foods would you recommend to vegans who wish to meet their calcium needs?

-soy yogurt, soy cheese, and legumes

-low-fat or nonfat milk, yogurt, and cheese

-deep yellow vegetables-carrots, cantaloupe

-fruits and vegetables

-soy yogurt, soy cheese, and legumes