Chapter 6—Personal Nutrition
MULTIPLE CHOICE
1. An essential nutrient is best defined as a nutrient that ____.
a.
is needed for growth
b.
cannot be manufactured by the body
c.
has a healthy number of calories
d.
is primarily protein
2. Water makes up what percentage of the body?
a.
30%
b.
40%
c.
50%
d.
60%
3. Nutrient dense foods are foods are best described as those that ____.
a.
have high sugar levels
b.
provide the most nutritional value for the fewest calories
c.
contain substantial amounts of protein
d.
are minimally processed
4. The number of calories needed to sustain your body at rest is your ____.
a.
set point
b.
basal metabolic rate
c.
homeostatic rate
d.
balance point
5. Which of the following causes you to lose water more rapidly?
a.
living in a cool climate
b.
living below sea level
c.
eating a meal
d.
exercising
6. The basic framework for muscles, bones, blood, hair, and fingernails is ____.
a.
fat
b.
carbohydrates
c.
protein
d.
minerals
7. Proteins that provide all of the essential amino acids are called ____.
a.
simple
b.
complete
c.
incomplete
d.
complex
8. People lose ____ ounces of water a day.
a.
30 to 40
b.
40 to 60
c.
64 to 80
d.
80 to 100
9. The average person requires ____ grams of protein a day.
a.
10 to 25
b.
30 to 45
c.
50 to 65
d.
70 to 85
10. Organic compounds composed of amino acids are called ____.
a.
proteins
b.
carbohydrates
c.
calories
d.
sugars
11. ____ has/have been linked with an increased risk of cancer and heart disease, and the more of it that is
consumed, the greater the risk.
a.
Eggs
b.
Milk
c.
Red meat
d.
Leafy vegetables
12. Incomplete proteins that when combined together, provide all of the essential amino acids, are called
____ proteins.
a.
complimentary
b.
combinatorial
c.
interactive
d.
critical
13. Organic compounds that provide glucose are called ____.
a.
proteins
b.
carbohydrates
c.
fiber
d.
fats
14. Which of the following is a simple carbohydrate?
a.
whole grains
b.
vegetables
c.
hard candy
d.
nuts
15. Americans get most of their complex carbohydrates from ____.
a.
refined grains
b.
legumes
c.
vegetables
d.
nuts
16. The nutrient-packed inner layer of grains is called the ____.
a.
husk
b.
bran
c.
endosperm
d.
germ
17. What percentage of Americans consume three or more servings of whole grains per day?
a.
4
b.
8
c.
12
d.
16
18. The basic fuel that our bodies need is found in sugars known as ____.
a.
lactose
b.
fructose
c.
glucose
d.
sucrose
19. What type of fiber naturally occurs in plant foods?
a.
dietary
b.
simple
c.
functional
d.
complex
20. What type of fiber can be added to foods to benefit humans?
a.
dietary
b.
simple
c.
functional
d.
complex
21. A glycemic ____ is a ranking of carbohydrates, gram for gram, based on their immediate effect on
blood glucose.
a.
load
b.
value
c.
rate
d.
index
22. A glycemic ____ is a measure of how much a typical serving size of a particular food raises blood
glucose.
a.
load
b.
value
c.
rate
d.
index
23. A fat molecule that contains as many hydrogen atoms as its carbon skeleton can hold is said to be
_____.
a.
saturated
b.
supersaturated
c.
unsaturated
d.
subsaturated
24. A fat molecule that contains fewer hydrogen atoms than its carbon skeleton can hold is said to be
____.
a.
saturated
b.
supersaturated
c.
unsaturated
d.
subsaturated
25. Regular consumption of ____ has been shown to prevent blood clots, protect against irregular
heartbeats, and lower blood pressure.
a.
omega-3 fatty acids
b.
complex carbohydrates
c.
high glycemic index foods
d.
trans fats
26. Regular consumption of ____ has been shown to prevent blood clots, protect against irregular
heartbeats, and lower blood pressure.
a.
omega-3 fatty acids
b.
simple fats
c.
complex fats
d.
trans fats
27. Consumption of ____ increases harmful cholesterol and, in large amounts, can decrease good
cholesterol.
a.
omega-3 fatty acids
b.
simple fats
c.
complex fats
d.
trans fats
28. What type of fat is formed when liquid vegetable oils are processed to become table spreads?
a.
omega-3 fats
b.
simple fats
c.
complex fats
d.
trans fats
29. _____ are sources of energy that also serve as carriers for certain vitamins.
a.
Fibers
b.
Fats
c.
Proteins
d.
Carbohydrates
30. What compounds help put carbohydrates, fats, and proteins to use, and help in manufacturing blood
cells and hormones?
a.
minerals
b.
vitamins
c.
trans fats
d.
triglycerides
31. Vitamins A, D, E, and K are absorbed through the intestinal membrane and stored in the body. These
vitamins are also called ____.
a.
antioxidants
b.
water-soluble
c.
fat-soluble
d.
free radicals
32. Vitamins that are absorbed directly into the blood and then used up, or washed out of the body, are
known as ____.
a.
antioxidants
b.
water-soluble
c.
fat-soluble
d.
free radicals
33. Antioxidants do which of the following?
a.
Build strong bones.
b.
Reduce cholesterol buildup in the arteries.
c.
Reduce blood clotting.
d.
Reduce harmful effects caused by free radicals.
34. In men and women, bone mass peaks between the ages of
a.
15 and 25
b.
25 and 35
c.
35 and 45
d.
45 and 55
35. Compounds that exist naturally in plants and help a plant protect itself from bacteria and disease are
called ____.
a.
phytohormones
b.
organochemicals
c.
organohormones
d.
phytochemicals
36. Which statement is true of the use of dietary supplements?
a.
Multivitamins are especially helpful for postmenopausal women.
b.
People who take dietary supplements usually have poor diets.
c.
There is no good evidence that taking vitamins, even in large doses, can be harmful.
d.
More than half of adults in the United States take dietary supplements.
37. According to the CDC, what is the leading source of sodium in the diets of Americans?
a.
cheese
b.
bread
c.
chips
d.
soup
38. Americans come closest to meeting the recommended levels for which of the following?
a.
vitamin D
b.
calcium
c.
fiber
d.
whole grains
39. Americans exceed the recommended levels by the greatest amount for which of the following?
a.
solid fats and added sugar
b.
refined grains
c.
sodium
d.
fruit juices
40. The current Dietary Guidelines recommend how much milk per day for adults?
a.
one cup
b.
two cups
c.
three cups
d.
four cups
41. The current MyPlate system differs from the older, MyPyramid system in which of the following
ways?
a.
The MyPlate system recommends specific amounts of foods.
b.
The MyPlate system serves as a visual reminder of a healthy diet.
c.
The MyPlate system is less concerned with cutting back on harmful fats.
d.
The MyPlate system is less concerned with cutting back simple carbohydrates.
42. Pure vegetarians who eat only plant foods are known as ____.
a.
vegans
b.
lacto-vegetarians
c.
ovo-lacto-vegetarians
d.
lacto-ovo-pesco-vegetarians
43. A ____ is a specific amount of food that contains the quantity of nutrients described on the Nutrition
Facts label.
a.
portion
b.
calorie
c.
serving
d.
supplement
44. Foodborne infections cause an estimated ____ deaths in the United States each year.
a.
1000
b.
2500
c.
5000
d.
7500
45. Improper home canning is the most common cause of ____.
a.
botulism
b.
Listeria
c.
trichinosis
d.
E. coli infection
COMPLETION
1. ____________________ is the field that explores the connection between our bodies and the foods we
eat.
2. Nutrients needed in large amounts for the human body are known as ____________________.
3. Examples of micronutrients would be ____________________ and ____________________.
ANS:
4. The number of calories needed to sustain the body at rest is called your ____________________.
5. The moderately active, 125 pound woman needs ____________________ calories per day.
6. ____________________ helps maintain body temperature, lubricate joints, digest food, and rid the
body of waste.
7. The fructose in fruit is considered a(n) ____________________ sugar.
8. ____________________ sugars are those found in candy and sodas.
9. The link between fiber and ____________________ cancer is complex.
10. ____________________ fats such as fish or vegetable oils are usually liquid at room temperature.
11. ____________________ fats such as butter are usually solid at room temperature.
12. The process of hydrogenation creates unsaturated fatty acids called ____________________.
13. The most abundant mineral in the body, which helps to build strong bones, is
____________________.
14. Vitamin ____________________ is essential for those who do not get adequate exposure to sunlight.
15. To aid in proper fluid balance, the body needs to utilize ____________________.
16. ____________________ are compounds that exist naturally in plants.
17. A build up of ____________________ vitamins can cause damage to the liver, kidneys, and bones.
18. The Dietary Guidelines for Americans, 2010 recommends that people should focus on consuming
___________________ foods and beverages.
19. ____________________ is the relationship between calories consumed and calories expended.
20. Eating unwashed produce or undercooked beef, especially ground beef, is associated with increased
risk of ____________________.
MATCHING
Match the items with the most appropriate description:
a.
complex carbohydrates
f.
water-soluble
b.
fat-soluble
g.
BMR
c.
nine
h.
sodium
d.
calcium
i.
functional food
e.
four
j.
essential nutrients
1. The number of calories needed to sustain the body at rest
2. The number of calories per gram of protein
3. Grains, cereals, vegetables, beans, and nuts
4. Food specifically created to have health-promoting benefits
5. The number of calories per gram of fat
6. B vitamins and vitamin C
7. Helps maintain proper fluid balance
8. Helps prevent osteoporosis
9. Nutrients that the body can’t manufacture itself
10. Vitamins A, D, E, and K
ESSAY
1. Explain how the six essential nutrients function to support the body and keep the body healthy.
2. Explain how the two types of vitamins become absorbed in the body, and indicate which ones are in
each category.
3. Identify three ways people can reduce their saturated fat intake.
4. Identify three ways people can increase their fruit and vegetable intake.
5. Analyze three different ethnic diets. Give their advantages (or disadvantages) for improving on a
healthy-lifestyle diet.