nutrition
🥗 Chapter 2 Quiz: MyPlate & Dietary Guidelines (Image 3)
1. When using MyPlate, your food choices are expected to be in their most nutrient-dense forms... → a. true
2. One cup of raw leafy greens is counted as 1 cup from the vegetable group.→ b. false (It takes 2 cups of raw leafy greens to equal 1 cup of vegetables).
3. Fruits and vegetables are good sources of potassium and fiber... → a. true
4. If you need to eat 6 ounces of grains daily, 2 of them should be 100 percent whole grain.
→ b. false (At least half, or 3 ounces, must be whole grains).
5. You should eat more whole fruits than fruit juice to meet the fruit recommendations. → a. true
6. Cream cheese is in the dairy group. → b. false (It contains little to no calcium and is classified as a fat).
7. You should include both animal and plant sources of protein in your diet. → a. true
8. Ice cream and cakes contain saturated fats and added sugar. → a. true
9. The Dietary Guidelines for Americans recommends a dietary pattern with lower intakes of saturated fats and sugar-sweetened foods... → a. true
10. Ingredients such as milk must be identified by common names on the food label to help people with food allergies. → a. true
11. If the first ingredient on the food label is wheat flour, it is present in the smallest amount... → b. false (Ingredients are listed in descending order by weight, meaning it is present in the largest amount).
12. The percentage of the Daily Value on food labels is based on a 2000-kcalorie diet. → a. true
13. "High in fiber" is a health claim. → b. false (It is a nutrient content claim).
14. Kcalorie information is required on menu boards or menus for restaurants with 20 or more locations. → a. true
15. Animal sources of protein should dominate the menu. → b. false (Modern guidelines emphasize balancing with plant proteins).
16. When developing a menu, low-fat or fat-free dairy products should be available. → a. true
17. On a menu, dessert selections should include some fruit-based desserts or fresh fruit. → a. true
🍞 Chapter 3 Quiz: Carbohydrates (Image 4)
1. Fruits contain added sugar. → b. false (Fruits contain natural sugars like fructose).
2. Sweeteners such as honey and agave syrup are almost all sugar and don't contribute significant amounts of nutrients... → a. true
3. Sugar replacers are used in sugar-free products where they don't promote tooth decay. → a. true
4. High intake of added sugars is associated with increased risk of high blood pressure and type 2 diabetes. → a. true
5. The Dietary Guidelines for Americans recommend limiting your added sugar intake to a maximum of 10% of your total kcalories. → a. true
6. Animal foods, such as meat and milk, contain moderate amounts of starch and fiber. → b. false (Meat has zero carbs/fiber; milk has lactose, not starch/fiber).
7. A whole grain contains the starchy endosperm, the germ, and the fiber-rich bran. → a. true
8. Whole grain breads and rolls usually contain at least 2 grams of fiber per serving... → a. true
9. Whole grains and legumes are high in kcalories and low in fiber. → b. false(They are an excellent high-fiber source).
10. When preparing grains, the best way to achieve maximum flavor and texture is to cook each of the grains separately. → a. true
11. When choosing legumes for a dish, think color and flavor profile. → a. true
12. Use whole lentils in soups where they help thicken the liquid. → b. false(Split lentils breakdown faster and thicken better).
13. Your primary source of energy is ________. → b. glucose
14. Fructose is found in ________. → c. fruits
15. Sweeteners have many functions in cooking and baking such as: → d. all of the above (Balancing flavors, browning, and tenderizing).
16. Extracts from which of the following provide a no-kcalorie sweetener? → d. a and c (Both stevia and monk fruit are correct).
17. Which of the following foods contains NO added sugars? → c. fresh orange
18. Which food has the most fiber? → b. 1 cup baked beans
19. Soluble fiber, found in ________, helps make you feel full after eating and reduces blood cholesterol levels. → a. oats
20. A high-fiber diet helps to: → d. all of the above (Promotes regularity, controls weight, and lowers chronic disease risk).
21. A bread made with whole wheat flour and oatmeal would be considered: → b. part whole grain, part refined grain (Unless labeled 100% whole grain).
22. The body stores glucose in your: → a. glycogen (Stored primarily in liver and muscle tissue).
23. After you eat carbohydrates, your blood glucose increases, so ________ is secreted by the pancreas... → d. insulin
24. When your body doesn't make enough insulin, or the insulin is ineffective, this is called: → b. diabetes
25. If a slice of apple pie has 32 grams of sugar, how many teaspoons of sugar does the slice contain? → 8 teaspoons (32g divided by 4g per teaspoon).
🥑 Chapter 4 Quiz: Fats & Lipids (Image 5)
1. Fats, sugar, and cholesterol are members of a group of compounds called lipids. → b. false (Sugar is a carbohydrate).
2. Fat is what makes a hamburger juicy and a cake tender. → a. true
3. Each fat you eat contains a mix of saturated and unsaturated fatty acids, but one type of fatty acid usually dominates. → a. true
4. Butter and beef fat are high in saturated fat. → a. true
5. You should get the majority of your fat from saturated fat. → b. false (The majority should come from unsaturated healthy fats).
6. Many vegetable oils are good sources of polyunsaturated fat. → a. true
7. Americans generally get plenty of omega-3 fatty acids in their diet. → b. false (Most Americans eat too little omega-3).
8. DHA and EPA are omega-3 fatty acids found in fatty fish. → a. true
9. Light tuna is a better choice than white tuna because light tuna has less mercury. → a. true
10. Cholesterol is used to make some hormones and vitamin D. → a. true
11. Peanut butter contains cholesterol. → b. false (Cholesterol is only found in animal products).
12. The body makes cholesterol. → a. true (The liver synthesizes all the cholesterol you need).
13. While high levels of blood cholesterol are a risk factor for heart disease, the amount of cholesterol only modestly affects your blood cholesterol levels.→ a. true (Saturated and trans fat intake raise blood cholesterol significantly more).
14. Fats are easy to digest because fat and water mix together well. → b. false(Fats are insoluble in water and require bile to emulsify).
15. Bile acids split fat into small pieces so that enzymes can get into each triglyceride... → a. true
16. Triglycerides are wrapped up in lipoproteins to be delivered from the small intestine to the body's cells. → a. true
17. If you need to decrease how much saturated fat you eat, switch to polyunsaturated and monounsaturated fats. → a. true
18. Eat 8 ounces of fish weekly to increase your omega-3 fat intake. → a. true
19. Since commercially prepared baked goods are more likely to contain saturated and trans fats, make your own using vegetable oils. → a. true
20. Use high heat with milk to avoid curdling. → b. false (High heat scorches and curdles milk).
21. Use small amounts of a high-quality flavorful cheese to decrease the saturated fat in a dish. → a. true
22. Plain yogurt can replace mayonnaise in a salad dressing. → a. true
23. Which of the following foods have little fat (are lean) or no fat. → d. apple
24. Check which of the following foods are high in fat. → c. cheddar cheese, d. chicken wing, e. biscuits (Spaghetti and low-fat milk are low-fat).
25. Microwave popcorn and some commercially made baked goods may contain ________ which increase your risk of heart disease. → c. trans fat
26. Which of the following fish/shellfish is very high in mercury? → c. swordfish
27. Which of the following is a function of fat? → e. all of the above (Energy source, insulation, and vitamin transport).
28. Consume less than ________ percent of kcalories from saturated fat. → b. 10
29. Which food groups contribute the most fat? → Protein foods (fatty meats)and Dairy (whole milk products).
🥩 Chapter 5 Quiz: Proteins (Image 6)
1. Proteins contain chains of fatty acids. → b. false (Proteins are made of amino acids).
2. Essential amino acids cannot be made in the body. → a. true
3. When nuts are eaten with seeds, it makes a complete protein. → b. false(Nuts and seeds lack the same amino acid; they must combine with grains or legumes).
4. During digestion, enzymes break down proteins into almost all single amino acids. → a. true
5. Hormones are catalysts in the body that speed up reactions. → b. false(Enzymes are catalysts; hormones are chemical messengers).
6. If the body is making a protein and can't find an essential amino acid for it, the protein can't be completed. → a. true
7. You need protein to make antibodies to fight viruses and bacteria. → a. true
8. Lacto-ovo vegetarians need to take supplements in order to get all the nutrients they need. → b. false (They meet protein/vitamin requirements via dairy and eggs).
9. The protein in soy is a complete protein. → a. true
10. During periods of growth, a person needs less protein. → b. false (They require more protein).
11. If you eat more protein than you need, it will be used to build muscle. → b. false (Excess protein is converted and stored as fat or burned as energy).
12. Americans tend to eat too little protein. → b. false (Most Americans exceed daily protein needs).
13. Heavy meat consumption, especially red and processed meats, is associated with increased risk of heart disease and some cancers. → a. true
14. It is best to distribute your protein intake evenly among all three meals. → a. true
15. Proteins become soft and full of fat when they cook. → b. false (Proteins denature and firm up/coagulate during cooking).
16. Rubs, marinades, and smoking are three ways to add flavor to lean meats, poultry, and seafood. → a. true
17. Which has the most saturated fat? → b. ground beef, 75 percent lean
18. Which has more protein in a serving? → d. 4 ounces of chicken
19. Vegans eat: → Note: None of the standard multiple-choice answers fit perfectly here as options include animal products like eggs and fish. Vegans consume 100% plant-based items.
20. Which of the following nutrients might a vegetarian be deficient in? → b. iron (along with Vitamin B12).
21. Which of the following meats contains moderate amounts of saturated fat?→ b. top round steak (The leanest cut listed).
22. How many eggs have about as much protein as 3 ounces of meat? → 3 eggs (1 egg ≈ 6–7g protein; 3 oz meat ≈ 21g protein).
💊 Chapter 6 Quiz: Vitamins (Images 7 & 8)
1. Vitamins contain small amounts of kcalories. → b. false (Vitamins contain 0 calories).
2. Eggs contain all the vitamins in just the right amounts. → b. false (Eggs do not contain Vitamin C).
3. Heat from cooking can destroy vitamins. → a. true (Water-soluble vitamins are highly heat-sensitive).
4. Beta-carotene, found in carrots, is converted to vitamin C in the body. → b. false (It converts to Vitamin A).
5. Vitamin A is important for your eyes and skin. → a. true
6. You can make a precursor of vitamin D in your skin when it is exposed to sunlight. → a. true
7. A majority of adults in the United States do not meet the RDA for vitamin D.→ a. true
8. Vitamins C and E are antioxidants. → a. true
9. Boiling vegetables, rather than steaming, is a better way to retain vitamin C.→ b. false (Boiling leaches water-soluble vitamins into the water).
10. The RDA for vitamin C for smokers is lower than the normal RDA. → b. false (Smokers require more Vitamin C due to increased oxidative stress).
11. Thiamin, riboflavin, and niacin are all needed for cells to extract energy from carbohydrates and fat. → a. true
12. Good sources for vitamin B6 include meat, poultry, and fish. → a. true
13. You need folate and vitamin B12 to make new cells. → a. true
14. Vitamin supplements are all tested for safety before you buy them. → b. false (Supplements are not pre-approved or regulated by the FDA like medicine).
15. If a supplement is labeled as natural, it must be safe. → b. false
16. Many raw fruits and vegetables should be stored at 41°F (5°C) or lower in the refrigerator. → a. true
17. Ideally, fruits should be stored as far from vegetables in the refrigerator as possible. → a. true (Ethylene gas from ripening fruit speeds up veggie spoilage).
18. Potatoes should be stored at room temperature. → a. true
19. Don't heat more vegetables than you can serve in 10 minutes. → a. true(Holding under heat lamps destroys delicate vitamins).
20. Fruits are great in salads and desserts. → a. true
21. Most Americans don't get enough of which vitamin? → a. vitamin D
22. Which food group supplies the most vitamin A? → b. fruits and vegetables(via colorful plant carotenoids).
23. Which food group supplies the most vitamin D? → d. milk and dairy (due to standardized commercial fortification).
24. Which food group supplies the most vitamin E? → d. oils and margarines
25. Which is the best source for thiamin, riboflavin, and niacin? → a. enriched breads and cereals
26. Which is the best source for folate? → c. fortified breads and cereals
27. Folate is most important for: → c. pregnant women (Essential to avoid neural tube defects).
28. Which group may have low levels of vitamin B12? → b. vegans (B12 occurs naturally only in animal products).