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Pierce College Putman/NUTR& 101 Unit 02 Practice Exam 1. The USDA Dietary Guidelines are established for the average American, age ___ and up: a. 2 b. 5 c. 13 d. 18 e. 21 2. The USDA Dietary Guidelines address all of the following except which? a. Adequate nutrients within energy needs b. Weight management c. Physical activity d. Focus on optimal food groups e. Visual presentation of food 3. Regarding the USDA Dietary Guidelines, people should consume the recommended nutrients, within what limits? a. Calorie b. Physical activity c. Protein d. Optimal food group e. Food safety 4. According to the USDA Dietary Guidelines, our diets should include all of the following except which? a. Foods from all food groups each day b. A balanced eating pattern; don’t eat too much of any one nutrient! c. Sufficient (but not too many) calories d. The same nutrient-dense foods each day 5. According to the USDA Dietary Guidelines, our diets should include which of the following? a. Saturated fats b. Unsaturated fats c. Trans fats d. Cholesterol 6. According to the USDA Dietary Guidelines, weight loss occurs when what happens? a. Calorie intake is less than calories expended b. Calorie intake is greater than calories expended c. Fewer fats and more carbohydrates are eaten d. More protein and fewer carbohydrates are eaten e. a and d. Putman/Pierce College NUTR& 101 02px/20150331/Page 1 7. According to the USDA Dietary Guidelines, what kinds of physical activity should be included along with a healthy diet? a. Cardio and weight lifting b. Cardio, weights and stretching c. Weight lifting, calisthenics and tai chi d. Tai chi, stretching and running 8. How can you improve thinking, mental health and physical health? a. Exercise b. Eating sugars c. Drinking alcohol d. Eating an adequate diet including cholesterol and saturated fats 9. According to the USDA Dietary Guidelines, you do not have to consume which each day for optimal health? a. A variety of fruits b. Vegetables from all five subgroups c. Grains, at least ½ from whole grains d. Fat-free and low-fat dairy products 10. According to the USDA Dietary Guidelines, we all should limit our fat intake to _____ of total calories each day. a. 10-20% b. 10-30% c. 20-35% d. 35-50% 11. According to the USDA Dietary Guidelines, we should eat more of what kinds of fats? a. Trans fats b. Mono- and polyunsaturated fats c. Saturated fats 12. Fatty fish, olives, canola oil and nuts are all high in a. saturated fats. b. mono- and polyunsaturated fats. c. trans fats. d. cholesterol. 13. We should all limit our cholesterol intake to less than ____ mg per day. a. 100 b. 300 c. 500 d. As of 2015, studies suggest we don’t need to limit cholesterol consumption. 14. According to the USDA Dietary Guidelines, we should limit (as discretionary calories) our intake of Putman/Pierce College NUTR& 101 02px/20150331/Page 2 a. b. c. d. Sugar and refined, white flour Whole grains Whole wheat flour Olive and canola oils 15. According to the USDA Dietary Guidelines, we should limit our salt (sodium) intake to a. ¼ teaspoon per day b. 1 teaspoon per day c. 2 teaspoons per day d. 1 tablespoon per day 16. According to the USDA Dietary Guidelines, we should increase our _____ intake by eating more fruits and vegetables. a. Sodium b. Iron c. Potassium d. Iodine 17. Which of the following would be consistent with the USDA recommendations regarding fruit and fruit juices? a. Eat a variety of fruits each day with no more than 1/3 being as fruit juice. b. One full glass of fruit juice as the same nutrition as one serving of fresh fruit. c. Canned or frozen fruits in heavy sugar syrup are as nutrient dense as fresh fruit. d. All the above are true! 18. According to the USDA Food Guide, fruits are a significant source of all of the following except which? a. Vitamins A and C b. Potassium c. Fiber d. Protein and iron 19. According to the USDA Food Guide, which of the following would not be a high nutrientdensity serving of fruit? a. An apple b. A dish of fresh blackberries with a teaspoon of sugar on top c. Canned peaches in natural juice d. A banana 20. According to the USDA Food Guide, which of the following would not be a high nutrientdensity serving of fruit? a. A fried plantain b. An orange c. Strawberries frozen in their own juice d. A fresh kiwi Putman/Pierce College NUTR& 101 02px/20150331/Page 3 21. Which of the following would be consistent with the USDA recommendations regarding grains? a. At least ½ of grains consumed daily should be whole grains. b. Only ¼ of grains consumed daily need be whole grains. c. 100% of the grains consumed daily should be whole grains! 22. According to the USDA Food Guide, grains are a significant source of all of the following except which? a. Folic acid, niacin, riboflavin and thiamin b. Vitamins A and C c. Iron and magnesium d. Fiber 23. According to the USDA Food Guide, which of the following would not be a high nutrientdensity serving of grain? a. Enriched pasta, cereals and breads b. Oats, wheat and barley c. Whole grain bread d. Whole-grain tortillas 24. According to the USDA Food Guide, which of the following would be the lowest nutrientdensity serving of grain? a. Brown rice b. Bulgar wheat c. Whole-grain pancakes d. Fried white rice 25. According to the USDA Food Guide, which of the following would contain the highest nutrient-density serving of grain? a. Organic biscuits made with refined white flour b. Corn bread made with enriched white flour c. Pastas d. Oats, whole wheat and brown rice 26. Which of the following would be consistent with the USDA recommendations regarding veggies? a. Should eat a variety of vegetables from all five groups each day! b. Should eat a variety of vegetables from all five groups several times a week. c. The five vegetable groups include dark green, orange/yellow, red, purple and starchy veggies. 27. Which veggies would be lowest in nutrient density, according to the USDA Food Guide? a. Broccoli b. Carrots c. Navy beans d. Beet greens Putman/Pierce College NUTR& 101 02px/20150331/Page 4 e. Refried beans 28. Which veggies should be included in the diet as discretionary calories, not as significant sources of nutrients? a. Beet greens, collard greens and spinach b. Carrots, pumpkin and sweet potatoes c. Baked beans, refried beans, tempura vegetables, coleslaw and French fries d. Navy beans, pinto beans and red beans e. Tomatoes, okra and cucumber 29. According to the USDA Food Guide, veggies are a significant source of all of the following except which? a. Protein b. Vitamins A & C c. Magnesium, potassium, folic acid d. Fiber e. Taken as a group, veggies can provide significant amounts of all the above! 30. According to the USDA Food Guide, which would be the best source of vitamins A and C? a. Fruits and veggies b. Legumes only c. Fruits only d. Dairy and lean meats 31. Which of the following would not reflect the USDA recommendations regarding meat poultry, fish, dried peas and beans, eggs and nuts? a. Should limit fried meats b. Bacon, baked/refried beans and fried fish are good sources of protein c. Fatty fish and skinless poultry are nutrient dense d. Nuts, peanut butter and seeds are good sources of protein e. Hot dogs, marbled steaks and luncheon/deli meats are relatively low in nutrient density 32. The highest nutrient –density protein sources, according to the USDA Food guide, would be which? a. Luncheon/deli meats, hot dogs, sausages b. Spare ribs, marbled steaks, bacon c. Skinless chicken, fish, shellfish, lean meats, game, nuts, tofu, egg whites d. Baked beans, fatty ground beef, refried beans 33. According to the USDA Food Guide, lean meats, game, fish, shellfish and egg whites are all significant sources of the following nutrients except which? a. Protein b. Niacin, thiamin, vitamins B6 and B12 c. Iron, magnesium, potassium, zinc d. Fiber Putman/Pierce College NUTR& 101 02px/20150331/Page 5 34. According to the USDA Food Guide, nuts, peanut butter, seeds, tofu and tempeh are all significant sources of the following nutrients except which? a. Protein b. Vitamins B6 and B12 c. Vitamin E d. Iron, magnesium, potassium, zinc e. Fiber 35. Which of the following would be consistent with the USDA recommendations regarding dairy products? a. Select fat-free or low-fat dairy products as a regular part of a healthy diet. b. Limit dairy products because of the quantity of saturated fat contained in them. c. Adults should not consume dairy products due to lactose intolerance problems. d. Dairy products are okay to consume, provided a little chocolate and sugar are added! 36. According to the USDA Food Guide, which one of the following would be the most nutrientdense dairy product? a. Fat-free yogurt b. Whole, natural, organic milk c. 1% milk d. Vanilla ice cream made with cream 37. According to the USDA Food Guide, which one of the following group should be included in the diet as discretionary calories, and not as significant sources of nutrients? a. Low fat milk, low-fat cottage cheese b. Skim milk, low-fat cottage cheese c. Full-fat cheese d. Cream, butter and cream cheese 38. According to the USDA Food Guide, dairy products are a significant source of all of the following except which? a. Calcium and protein b. Vitamins A and B12 c. Niacin, thiamin, fiber and vitamin C d. Magnesium and potassium 39. Chocolate milk, custard, ice cream, milk shakes and puddings all have important nutrients in them. They are, however, much higher in calories than your average dairy product because they contain significant amounts of a. Saturated fats and sugars b. Sugars c. Proteins d. Additives 40. Regarding oils, which statement would be consistent with the USDA Food Guide? a. Americans need to reduce the amounts of all oils we consume in our diets. Putman/Pierce College NUTR& 101 02px/20150331/Page 6 b. Americans need to eat fewer saturated fats and as little trans fat as possible, while eating more unsaturated fats. c. Americans need to eat fewer unsaturated fats and as little trans fat as possible, while eating more saturated fats. 41. According to the USDA Food Guide, which would be a food rich in healthy oils, a food we definitely should be eating more of? a. Fatty fish b. Cream c. Butter d. Cream cheese e. Lard 42. According to the USDA Food Guide, which types of fats and oils should we be eating less of, because they are unhealthy? a. Canola and olive oils b. Nut oils, sunflower oils c. Cocoanut and palm oils; lard and animal fats 43. According to the USDA Food Guide, healthy oils are a significant source of all of the following except which? a. Vitamin E b. Protein and fiber c. Essentially fatty acids 44. According to the USDA Food Guide, which one of the following group should be included in the diet as discretionary calories, and not as significant sources of nutrients? a. Brown sugar and molasses b. White sugar, soft drinks and syrups c. Jams and jellies d. Honey and real maple syrup e. All the above! 45. The difference between calories needed to maintain weight and those of foods required to meet nutrient needs: a. Additive calories b. Discretionary calories c. Metabolic calories d. Nutrient calories 46. Which should you do when you try to lose weight? a. Cut out discretionary calories and increase consumption of nutrient-dense foods. b. Cut out discretionary calories and reduce consumption of nutrient-dense foods. c. Cut out discretionary calories only. d. Reduce consumption of nutrient-dense foods. Putman/Pierce College NUTR& 101 02px/20150331/Page 7 47. Foods that are the most nutrient dense have a. The most nutrients per calorie b. The most nutrients per serving c. The most nutrients and calories per serving d. The highest levels of vitamins and minerals per serving 48. Restaurant portions and portions of packaged foods in the country have a. Generally risen since the 1970s b. Risen dramatically since the 1970s c. Remained about the same since the 1970s d. Decreased since the 1970s 49. By law, five things must appear on food labels. Which of the below does not have to appear on food labels? a. Net weight, measure or count of product contents b. Name of the product c. Whether or not the product is produced with pesticides d. Name and address of product source e. Nutrient facts panel 50. Ingredients on food labels must be listed in order, by weight. a. True b. False 51. One way that manufacturers can legally claim that a food is low in sodium, fat, calories, etc. is by making the reported serving size unrealistically small. a. True b. False 52. Nutrient facts panels must contain the grams and percent of recommended daily values of monounsaturated and polyunsaturated fats. a. True b. False 53. A product that is “40 calories or less per serving” can be labeled a. Calorie free b. Low calorie c. Reduced calorie 54. A product that has 25% or less saturated fat than the full-fat reference food can be labeled a. Fat free b. Low fat c. Reduced fat 55. A product that has 25% or fewer calories than the full-calorie reference food can be labeled a. Calorie free Putman/Pierce College NUTR& 101 02px/20150331/Page 8 b. Low in calories c. Reduced calorie 56. A product that has fewer than 5 calories per serving can be labeled a. Calorie free b. Low in calories c. Reduced calorie 57. A product that has 25% or less sodium than the reference food can be labeled a. Sodium free b. Low in sodium c. Reduced sodium 58. A product that contains less than 0.5 g of fat per serving can be labeled a. Reduced fat b. Low in fat c. Fat free 59. A produce that contains less than 0.5 g of saturated fat and less than 0.5 g of trans fat per serving can be labeled a. Fat free b. Reduced fat c. Low in fat 60. A product that has 25% or less cholesterol than the reference food can be labeled a. Cholesterol free b. Low in cholesterol c. Reduced cholesterol 61. A product that has 5 g or more fiber per serving AND is also low in fat can be labeled “high fiber.” a. True b. False 62. A product that is labeled a “good source of fiber” must contain _____ of daily value of fiber per serving. a. 5-10% b. 10-19% c. 20-30% 63. A product that is labeled a “good source of vitamin C” must contain _____ of daily value of vitamin C per serving. a. 5-10% b. 10-19% c. 20-30% Putman/Pierce College NUTR& 101 02px/20150331/Page 9 64. A product that is labeled “high in vitamin C” must contain _____ of daily value of vitamin C per serving. a. 5-10% b. 10-19% c. 20% or more 65. A product that is labeled “high in fiber” must contain _____ of daily value of fiber per serving. a. 5-10% b. 10-19% c. 20% or more 66. A product that is raw, not processed, can be labeled a. Organic b. Fresh c. Natural 67. According to the FDA health-claim report card, which food grade assures us that any health claims are backed up by conclusive science? a. Grade A b. Grade B c. Grade C d. Grade D 68. It is currently legal for food products to print health claims on their packages that are not true. a. True b. False 69. Generally speaking, it is better to eat foods rich in phytochemicals than to take concentrated supplements of those same phytochemicals. a. True b. False 70. The FDA is the governmental agency that regulates the safety of phytochemical supplements. a. True b. False 71. Generally speaking, health claims made for phytochemicals and phytochemical supplements are supported by rigorous scientific studies. a. True b. False 72. Studies suggest that foods rich in antioxidants may inhibit the loss of brain function with age and may also inhibit certain cancers. a. True Putman/Pierce College NUTR& 101 02px/20150331/Page 10 b. False 73. Blackberries, strawberries, cranberries and other darkly-colored fruits, walnuts, coffee, dark chocolate, red wine, oregano, basil, turmeric and nuts are all high in antioxidants! a. True b. False 74. Good studies suggest that flavenoids a. Reduce blood clots b. Relax blood vessels and moderate blood pressure c. Improve blood lipids d. Reduce inflammation and prevent heart disease e. All the above! 75. Dark chocolate; red, blue and purple berries, grapes, apples, citrus, legumes, and many other whole foods are rich in flavenoids. a. True b. False 76. A 3 oz square of dark chocolate daily reduces oxidizing compounds by 40%. So, what are the major dietary problems with eating dark chocolate every day? a. Saturated fat b. Sugar c. a and b 77. What are the benefits of including a spoonful or two of flaxseed in the diet daily? a. Possibly lowers rates of breast and lung cancer b. Lowers blood pressure c. a and b 78. Compounds in garlic have been shown to lower the rates of cancers in animals, so although human studies are needed to verify this, it’s not a bad idea to include garlic in the diet. a. True b. False 79. Including large amounts of soy in the diet may increase the risk of a. Breast and uterine cancer b. Colon cancer c. Prostate cancer d. Precocious development in young girls e. All the above Unit 02 Practice Exam KEY 1a, 2e, 3a, 4d, 5b, 6a, 7b, 8a, 9b, 10c, 11b, 12b, 13d, 14a, 15b, 16c, 17a, 18d, 19b, 20a, 21a, 22b, 23a, 24d, 25d, 26b, 27e, 28c, 29e, 30a, 31b, 32c, 33d, 34b, 35a, 36a, 37d, 38c, 39a, 40b, 41a, Putman/Pierce College NUTR& 101 02px/20150331/Page 11 42c, 43b, 44e, 45b, 46c, 47a, 48b, 49c, 50a, 51a, 52b, 53b, 54c, 55c, 56a, 57c, 58c, 59a, 60c, 61a, 62b, 63b, 64c, 65c, 66b, 67a, 68a, 69a, 70b, 71b, 72a, 73a, 74e, 75a, 76c, 77c, 78a, 79d Putman/Pierce College NUTR& 101 02px/20150331/Page 12