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Nutrition

Terms in this set (144)

eggs are found in which food group?
protein group
the AMDR is the calculated range of how much energy is recommended for a healthy diet from which of the following
protein, fats, carbs
there is a risk for toxicity if a nutrient is consumed at the UL standard or above
true
according to the dietary guidelines for Americans, added sugars should be limited to 20% of kcalories/day
false
if you ate two servings of this food how many calories would you consume
460 kcals
when reading a nutrient facts panel where do you want to start reading to understand what the rest of the panels information means
start with serving size
what is the definition of DV%
the DV% listed shows how much of each nutrient is in one serving of food compared to the daily recommended amounts
the DGA for 20002-2025 encourage healthy eating patterns. there are three things that the DGA suggests limiting for a healthier eating pattern. What are those three items?
saturated fats/trans fats, cholesterol, added sugars
when viewing the label shown name which of the ingredients that would be considered high according to the %DV
iron 45%, added sugars 20%
what does it mean when the DV%of a nutrient is listed as 20% or greater on a label
it indicates that food is considered high in that particular nutrient
which life stage for the first time ever received dietary recommendations in the new dietary guidelines for americans 2020-2025
infants and toddlers
fats are a food group on my plate
false
why should fruit juices be a limited choice
they are a concentrated source of sugar
name the five food groups according to MyPlate
grains, vegetables, fruit, protein, dairy
when viewing information on a food package, what wording can you look for to ensure you are eating a whole grain product
whole grain is the first nutrient on the ingredient list and 100% whole grain is written on the front of the package
two plant sources that are considered protein foods on my plate
lentils and dry beans
which four of the following are considered non starchy vegetables?
broccoli, leafy greens, green peppers, green beans
RDA values are set to meet the needs of the vast majority 97 to 98 percent of the target health population.
97 to 98 % of the population
which vitamin and which mineral are plant bases milks fortified with in order to be considered part of the dairy group
calcium and vitamin D
_____ are created for nutrients when there is insufficient consistent scientific evidence to set as estimated average requirement for the entire population
adequate intake
in the dairy group which cow milks are considered to be low fat
skim milk and 1% milk
if the DV% of a nutrient is listed as 5% or less on a label what does this indicate
it indicates the food is considered low in that particular nutrient
a healthy diet should contain what percent range of kcalories in the form of carbohydrates?
45%-65%
there are several reasons why glucose is considered the most important saccharide. which one of the following choices is not a reason why glucose is important?
glucose can be converted to protein for tissue building
the american heart association recommends a women should limit added sugar to 6 teaspoons/day, and men should limit added sugar to 9 teaspoons/day. How many grams of sugar would that be for a man?
36 grams
according to the osmosis youtube: what are two health benefits for eating foods with fiber
fiber goes through our digestive system undigested. this adds bulk to stool and can relieve constipation; and the fiber, beta-glucan is good for heart health
what is the name of the sugar that is found in milk
lactose
high fiber foods tend to be less energy dense. what makes a food less energy dense
they have fewer calories for the same volume of food.
whole grains, vegetables, fruits. what effect do these foods have on your blood sugar level.
they are less likely to raise your blood sugar level
carbs provide us with kcalories energy
true
what effect does fiber have on the absorption of simple sugars
fiber slows down the rate of absorption of simple sugars
contrary to what low carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity
true
biochemically which types of carbs are linked together in a long chain; simple or complex sugars
complex carbs
choose one animal product below that contains natural sugars
cows milk
when looking at a new nutrition facts label, what %DV of added sugars in a product would make that product low in added sugars
a product has 5% or less %DV
which of the two classifications of fiber below can help lower blood cholesterol and blood glucose levels
soluble fiber
all digestible carbs whether they come from simple sugars or from starches are broken down into their component monosaccharides into
immediate energy use, storage for later use
what are the adequate intakes for dietary fiber, for men and women respectively
38 and 25 grams
which of the following is NOT one of the five primary functions of carbohydrates according to the university of hawaii human nutrition text
building micro molecules
the acceptable distribution range for carbs is between _____ of your total caloric daily intake
45 and 65 percent
what three types of molecules are found in carbs
hydrogen, carbon, oxygen
name two processed foods mentioned in the osmosis youtube that include added sugars.
ketchup and salad dressings
if all other needs of the body are met excess glucose can be used to make fat.
true
which of the following foods is not mentioned in the osmosis youtube as a food that contains starch
nuts
which two of the food sources listed below are good sources of the omega 3 fatty acid, ALA
walnuts, canola oil
research suggests that a diet that is too high in omega 3 fats distorts the balance of pro-inflammatory agents, promoting chronic inflammation and causing the potential for health problems such as asthma, arthritis, allergies, or diabetes.
false
what % of kcalories in our diet should be in the form of fats
20-35%
which of the following is not a desirable value used to meassure an overall lipid profile
ELDL: 2-8mg/dL
focusing more on the amount of fat you consume and less on the type of fat you consume is most important when improving your diet
false
foods with fats generally contain a mixture of fatty acids
true
the higher up the words partially hydrogenated oil are on the list of ingredients the more trans fat the product contains.
true
8 foods that contain a larger amount of their lipids in the form of hydrogenated fatty acids and or saturated fatty acids
whole milk, cheese, stick margarine, chicken, beef, egg, butter, pork chop
The process of adding hydrogen to the carbon double bonds, thus making the fatty acid saturated
hydrogenation
What is a desirable total cholesterol value used to target treatment
under 200 mg/dL
what percentage of kcalories in our diet should be in the form of saturated fatty acids
<10%
which of the following is not a function of fats/lipids in the body
releasing energy
consuming more mono and polyunsaturated fatty acids are associated with a lower risk of cardiovascular disease that consuming saturated fatty acids and trans-fatty acids
true
which two of the food sources listed below are good sources of the omega 3 fatty acids DHA and EPA
salmon and sardines
select the two ways these fatty acids can be characterized
by the # of carbons they have (their length) and by the bonds connecting those carbons in the chain (single or double bonds)
the composition of the brain is _____ % fat
60
a fatty acid is considered saturated when it has as many hydrogen atoms as it can possibly have: it is saturated with hydrogen. given this info which two of the following five sources of fat would be considered more saturated.
butter and cheese
the body initiates fat usage when
it has used all of its kcalories from carbohydrates
because essential fatty acids are easily accessible in the diet essential fatty acid deficiency is extremely rare.
true
complete proteins can be found in which food source
eggs
what makes an amino acid essential
we get them from food
Protein provides ___ calories per gram.
4 kcal/gram
when protein is digested, its broken down into individual
amino acids
amino acids are unique compared to carbs and fats because of the presence of ______ in their structure
nitrogen
proteins most important function is to
build tissue
a general rule of thumb is to eat at least ___ oz of seafood/week
8
people who obtain proteins solely from plants should make sure they consume foods with
vitamin B12
which one of the following diseases is brought on by severe dietary protein deficiency?
Kwashiorkor
because of its amino acid ration, which foods has the highest quality of protein
meat
which of the following foods does not contain all nine of the essential amino acids in adequate amounts
peanuts
malnutrition, trauma, and burn injuries are examples of clinical conditions where protein needs will
increase
which of the following foods contain all of the essential amino acids
both a and b (animal and soy products)
the nutritional value of protein is dependent on
what amino acids it contains and in what quantities
why is it important to avoid processed meats
processed meats tend to be higher in sodium
the only way to receive all of the nine essential amino acids is by eating meat, fish, and dairy products
false
most healthy americans do not meet their daily protein needs
false
a protein is a chain of amino acids bounds to each other by a/an
peptide bond
it is very risky to over consume daily protein needs
false
the developing infant is called a fetus in the 3 to 9th week of development in the uterus
false
radiation, drugs, extra chromosomes and viruses would all be examples of teratogens
true
even mild to moderate stress to the pregnant mother can and often will result in psychological and physical damage to the child
true
tom was born at 39 weeks and weighed only 4lbs he would be classified a preterm infant
false
the chances of a woman having fraternal twins are not increased if the mother has had fraternal twins
false
since vegans do not eat animal foods which vitamin do they need to supplement.
vitamin B12
which of the following statements is true regarding fat soluble vitamins
dietary fat enhances the absorption of fat soluble vitamins
which vegetable is a good source of vitamin c
all of the above (raw green & red peppers, sweet potatoes, broccoli)
vitamin that supports the vision function of the eyes
vitamin A
good source of vitamin D
all of the above (fatty fish, fortified milk, fortified orange juice, fortified cereal)
if you want to increase vitamin C in your diet which food should you consume in larger amounts
oranges, tomatoes, green peppers
body consists of much water, many of both water soluble vitamins and fat soluble vitamins circulate easily in the bloodstream
false
women in their child bearing years need an adequate intake of
folate
what nutrients below do not provide energy for the body
vitamins and minerals
antioxidant is a nutrient that helps fight damage to the cells of the body
true
defieciency of vitamin B12 can occure in which population
the elderly
fat soluble vitamins
Vitamins A, D, E, K
vitamin not involved in energy metabolism
vitamin A
substantial evidence that vitamin C prevents a cold
false
which of the following actions is vitamin C responsible for
all of the above (works with vitamin E, antioxidant, immune system, iron absorption, connective tissue)
vitamin B6 malabsorption is most common in the elderly
false
vitamin that helps with clotting of the blood
vitamin K
condition due to vitamin A deficiency
night blindness
vegetable that is a good source of vitamin A
carrots
A vitamin that increases the absorption of calcium is
vitamin D
general function of all vitamins
components of coenzymes
women in childbearing years need an adequate amount of ___ to prevent anemia
iron
function of potassium
all of the above (fluid balance, steady heartbeat, nerve impulses, muscle contractions)
good sources of magnesium
fish, nuts, legumes, whole grains, tea
condition that may be due to a deficiency of calcium
osteoporosis
if you want to increase your potassium in your diet consume these in larger amounts
all of the above (meat, milk, fruits, vegetables, grains, legumes)
goiter is caused by a deficiency of which mineral
iodine
vitamins and minerals are both noncaloric
true
mineral that helps the hemoglobin in red blood cells and myoglobin in cells that carry oxygen throughout the body
iron
mineral needed for wound healing
zinc
not an example of how substances can effect mineral bioavailability
excess calcium in the diet can impair iron and copper absorption
general functions of all minerals
minerals perform metabolic tasks
trace mineral
iron
true regarding trace and major minerals
trace minerals are found in smaller quantities in the body than major minerals
true regarding minerals
major minerals are no more important than trace minerals
meat is a good source of the following minerals
iron, chromium, potassium
four that are not major minerals
iron, molybdenum, fluoride, and zinc
mineral calcium also
all of the above (contraction and relaxation, healing, clotting, impulse transmission, blood pressure)
pH of ___ necessary to sustain life
7.4
Functions of water in the body
all of the above (chemical reactions, body temp, lubricating effects, transport)
hypokalemia occurs when their is an insufficient level of
potassium
people between the ages of 19 and 39 obtain 10% of their total energy intake from soft drinks
true
NOT anions
sodium, potassium, calcium, magnesium
excessive thirst and drinking
polydipsia
dehydration can result from
both A and B (water loss and electrolyte imbalance)
water can be found in
intracellular and extracellular fluid
not true about chronic dehydration
infants suffer from chronic dehydration because their thirst mechanism is not fully developed, some scientific evidence that chronic dehydration can lead to the development of hypoglycemia in people with diabetes
thirst center is contained within the
hypothalamus
osmosis
movement of water molecules from an area of low solute concentration to an area with higher solute concentration
heat stroke is a life threatening condition that occurs when the body is greater than
105.1 degrees F
most sodium in the typical american diet comes from processed and prepared foods
true
positively charged electrolytes are called
cations
lasix, aldactone, esidrix are examples of
medications with natural diuretic effects
true about daily fluid loss and gains
lost through the skin and lungs, gained through metabolism, lost through urine and feces, gained from food and drink
acid base buffer system is controlled mainly by the
lungs and kidneys
high fluid intake is critical in infancy because
infants body content of water is large and a relatively large amount of total body water is outside the cell and thus is more easily lost
in americans approximately ____ of dietary water comes from solid foods
20%
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