HSC-101 Chapter 9 Quiz

How many servings of fruits and vegetables are recommended each day?

three

How many cups of fruit are recommended each day?

2

How many cups of vegetables are recommended each day?

2.5

What is the leading source of added sugars in the American diet?

sodas

Does wheat flour contain whole wheat?

no

What is nutrition?

science of food and how the body uses it in health and disease

What are essential nutrients?

substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs

What are the six categories of essential nutrients?

proteins, fats, carbohydrates, vitamins, minerals, and water

What are macronutrients?

essential nutrients required by the body in relatively large amounts

What are the four categories of macronutrients?

protein, carbohydrates, fats, and water

What are micronutrients?

essential nutrient required by the body in minute amounts

What are the two categories of micronutrients?

vitamins and minerals

What is digestion?

process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use

What is a kilocalorie?

amount of heat needed to raise the temperature of 1L of water by 1C degree

What is energy density?

amount of energy per gram of food

What is nutrient density?

ratio of a food’s essential nutrients to its weight

What is protein?

essential nutrient forming important parts of the body’s main structures

What structures are formed by proteins?

muscles, bones, blood, enzymes, hormones, cell membranes

Does protein provide the body with energy?

yes

What are the three categories of fuel nutrients?

protein, fats, and carbohydrates

What are the functions of water?

digestion, transportation of nutrients, cellular processes, temperature regulation, excretion, circulation of blood, and absorption

Is there an official guideline for fluid intake?

no

Is the thirst mechanism a good way to detect dehydration?

no

What is water intoxication?

issue caused by excess water consumption diluting the electrolyte concentration in the body

What are amino acids?

building blocks of protein

What are the recommendations for the portion of calories from protein?

10-35%

What are the recommendations for the portion of calories from fat?

20-35%

What are the recommendations for the portion of calories from carbohydrates?

45-65%

What are saturated fats?

fatty acids found mostly in animal products and tropical oils, typically solid at room temperature

What are unsaturated fats?

fatty acids found primarily in plant foods, typically liquid at room temperature

What are trans fatty acids?

type of unsaturated fatty acid produced during the process of hydrogenation that have an unusal shape affecting their chemical activity

What are low-density lipoprotiens?

Blood fat that contains some protein an a large amount of cholesterol

What can excess levels of low-density lipoprotein lead to?

cardiovascular disease

What are high-density lipoprotiens?

blood fat that contains relatively little cholesterol and helps transport cholesterol out of the arteries

What does LDL stand for?

low-density lipoprotein

What does HDL stand for?

high-density lipoprotein

What is the good type of cholestrol?

HDL

What is the bad type of cholestrol?

LDL

What do trans fats do to LDL and HDL levels?

lower HDL levels and raise LDL levels

What is a carbohydrate?

essential nutreint

What are the two categories of carbohydrates?

simple and complex

What is glucose?

simple sugar circulating in the blood that cells can use to fuel synthesizing molecules, contracting muscles, and transporting substances

What is glycogen?

storage form of glucose

Where is glycogen stored in the body?

liver and skeletal muscles

What are whole grains?

entire edible portion of a grain, consisting of the germ, endosperm, and bran

What part of grain is typically left after processing?

endosperm

What is the recommended portion of calories from saturated fat?

5-6%

What are the two types of complex carbohydrates?

starches and dietary fiber

What is dietary fiber?

nondigestible carbohydrates naturally present in plants

What are vitamins?

carbon-contianing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body

What are antioxidants?

substances that protect against the break-down of food or body constituents by free radicals

What are some benefits of a high-fiber diet?

reduces the risk of diabetes, heart disease, and cancer, as well as improves gastrointestinal health

What are minearls?

inorganic compounds needed in relatively small amounts for the regulation, growth, and maintenance of body tissues and functions

What is anemia?

deficiency in hemoglobin in the red blood cells

What is hemoglobin?

oxygen-carrying material

What is osteoporosis?

condition in which the bones become extremely thin and break easily

What is a free radical?

electron-seeking compound that reacts with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons

How are free radicals produced?

chemical reactions in the body, exposure to sunlight, tobacco smoke

What is a phytochemical?

naturally-occuring substance found in plant foods that helps prevent and treat chronic diseases such as heart disease and cancer?

What does the prefix “phyto-” mean?

plant

What is MyPlate?

food group plan that provides practical advice to ensure balanced intake of the essential nutrients

What are pathogens?

microorganisms that cause disease

Are food labels required on fresh meat, poultry, fish, fruits, and vegetables?

no

What happens to calories consumed in excess of energy needs?

they are converted into fat and stored in the body

What is a complete protein source?

a protien soruce that supplies all nine essential amino acids

How many amino acids are there?

20

How many essential amino acids are there?

9

What do vegans eat?

plant foods

What do lacto-vegetarians eat?

plant foods and dairy products

What do lacto-ovo vegetarians eat?

plant foods, dairy products, and eggs

What are the two types of complex carbohydrates?

fiber and starch

What are the two types of fiber?

soluble and insoluble

What are the four types of fat?

saturated, monounsaturated, polyunsaturated, and trans