Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Dietary fiber wikipedia , lookup
Obesity and the environment wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Food studies wikipedia , lookup
Body fat percentage wikipedia , lookup
Food politics wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Food choice wikipedia , lookup
Nutrition Midterm Exam Study Guide 1. The nourishing substances in food that provide energy and promote the growth and maintenance of the body are called: Nutrients 2. What health complications are associated with obesity? Diabetes Heart Disease High Blood Pressure 3. What do most Americans not eat enough of? Whole Grains Fruits Vegetables Seafood Dairy 4. What is the most important consideration when choosing something to eat? The taste of the food 5. Textures that most people like include: Crispy Crunchy Juicy Creamy Tender Firm 6. What is basal metabolic rate? The energy your body needs when it is awake and at rest 7. The smallest contributor to your energy needs is: The energy needed to digest and absorb food 8. Nutrients that do not provide calories include? Vitamins Minerals Water 9. What are macronutrients? Nutrients that the body needs in large amounts, usually measured in grams or ounces, including Carbohydrates, Fats and Proteins 10. What are carbohydrates? A large class of nutrients including sugars, starches and fibers – sugars and starches function as the body’s primary energy source 11. Foods high in protein include: Animal Foods – smaller amounts are found in certain plant foods including grains, legumes, beans and vegetables, but they are not complete 12. Which nutrient is ranked second only to oxygen as essential to life? Water 13. Nutrients that either cannot be made in the body or cannot be made in the quantities needed by the body are called: Essential Nutrients 14. A(n) _moderate_ diet avoids excessive amounts of kcalories or any particular food or food group. 15. An example of a nutrient dense food is a(n): Vegetable, fruit, whole grain, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat milk and milk products, and lean meats and poultry ( when prepared without adding any solid fats or sugars) 16. What is fortification and enrichment? Fortification – nutrients are added to the food that were never present in the food, or are added in amounts in excess of what was in the food prior to processing Enrichment – the replacement of nutrients that were lost in processing 17. What does RDA stand for? Recommended Dietary Allowance 18. What is digestion? Digestion is the process by which food is broken down into its components in the gastrointestinal tract with the help of digestive enzymes. 19. Explain how food travels through the body. The digestive process. Mouth – tongue and teeth chew food, saliva contains digestive enzymes and lubricates the food to move it through the digestive tract, tongue pushes food through the pharynx and into the esophagus, which carries food to the stomach. The stomach produces hydrochloric acid, which destroys bad bacteria and helps in the digestion of protein. Fatty foods leave the stomach after carbohydrates and proteins. In the small intestine, foods are still being digested. This is the site of most nutrient absorption. Most nutrients pass through villi into the blood vessels or are carried into the blood. Nutrients travel in the blood throughout the body, where they can enter the cells. The large intestine connects the small intestine to the rectum. It receives waste products where it passes them on to the rectum for storage until elimination. The large intestine absorbs water, some minerals and a few vitamins (such as vitamin K) which are made by bacteria residing there. 20. The digestive system organ that passes waste to be excreted and absorbs some water and minerals is the: Large Intestine 21. Which nutrient takes the longest to exit from the stomach? Fat 22. What happens in the small intestine during digestion? In the small intestine, foods are still being digested. This is the site of most nutrient absorption. Most nutrients pass through villi into the blood vessels or are carried into the blood. Nutrients travel in the blood throughout the body, where they can enter the cells. 23. What is catabolism and anabolism? Together these processes make up metabolism – catabolism is the breaking down of substances, such as during digestion, and anabolism is the building up of substances using the components created during catabolism, such as when the body repairs and replaces cells. 24. The taste sensations include: Sweet, sour, salty, bitter and umami 25. What is metabolism? All the chemical processes by which nutrients are used to support life 26. Which nutrients must be on a food label? Total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars and protein. 27. What is MyPlate? MyPlate is a visual food guide developed by the USDA which is based on the Dietary Guidelines for Americans and Dietary Reference Intakes (DRIs) 28. What are the food groups in MyPlate? Fruits, Grains, Vegetables, Proteins and Dairy 29. If you can eat 2,000 kcalories using MyPlate, how many ounces of protein do you need daily? 5 ½ ounces 30. Consuming whole fruits rather than juice helps you take in more: Fiber 31. What 3 parts do whole grains contain? Bran, germ and endosperm 32. Which foods are highest in saturated fat? Mostly animal foods (bacon, sausage, franks), grain-based desserts such as cookies made with fat and eggs, whole milk and dairy products made with whole milk, such as many cheeses and ice cream, eggs, poultry skin and tropical oils including palm oil, palm kernel oil and coconut oil 33. Sodium is primarily consumed as: Salt 34. Most of the salt we eat comes from: Processed foods (over 75% of sodium intake) 35. What is the difference between food guides and dietary recommendations? Dietary Recommendations – guidelines that discuss food groups, foods and nutrients to eat for optimal health Food Guides – Guidelines that tell us the kinds and the amounts of foods to make a nutritionally adequate diet. They are typically based on current dietary recommendations, the nutrient content of food and the eating habits of the targeted population. 36. According to MyPlate, how many servings of each food group should you consume daily? Fruit – Vegetables Grains Proteins Dairy - 2 2½ 6 5½ 3 1-Cup Servings 1 Cup Servings 1 Ounce Servings 1 Ounce Servings 1 Cup Servings 37. Who approves health claims? Health claims must be approved by the Food and Drug Administration (FDA) 38. Foods in the ________ group are rich in calcium, vitamin D, potassium, and protein. Dairy Use the food label to answer questions 40-46 40. How large is the entire package? 16 ounces 41. How many kcalories in the entire package? 1120 42. How many total grams of fat in each serving? 14 43. How many grams of fiber in the entire package? 4 44. How many milligrams of salt (sodium) are in each serving? 640 45. What is the percent Daily Value of Calcium in each serving? 2% 46. How many grams of protein in the entire package? 96 --47. What does blood sugar refer to? The amount of glucose found in the blood 48. Which nutrients does table sugar provide? Virtually none 49. How are honey and table sugar similar? Both provide kcalories with virtually no nutrients 50. Can fiber be digested? Fiber cannot be broken down by human digestive enzymes, but some, soluble fiber, is digested by bacteria in the large intestine. 51. Which foods contain fiber? Soluble fiber is found in oats and barley, beans, fruits such as apples, pears and citrus fruits, and vegetables such as carrots, Brussels sprouts and sweet potatoes. Insoluble fiber is found in wheat bran, whole grains, beans, peas and lentils, many fruits and vegetables and seeds 52. Simple carbohydrates include: Monosaccharides, which are made of one sugar unit – glucose, fructose and galactose Disaccharides, which are made of two sugar units – sucrose, maltose and lactose 53. Where is starch found? Starch is found in plant foods such as fruits, vegetables, grains, legumes, potatoes, corn, pasta, beans, rice and bread. 54. Explain complex carbohydrates. Complex carbohydrates are made up of long chains of sugars; they contain starches and fibers. 55. Which 2 monosaccharaides make up sucrose? Glucose and Fructose 56. The sugar found in milk is called: Lactose 57. The chemical name for white sugar is: Sucrose 58. Which sugar is rich in fruits? Fructose 59. Which foods contain a lot of added sugar? Processed foods, pastries, cupcakes, doughnuts, cookies, candy, sweetened cereals, regular soft drinks and chocolate 60. Your blood _________ level is vital to the proper functioning of the body. Glucose 61. When heated in liquid, starches ______________________. Gelatinizes 62. Which foods do NOT contain fiber? Meats, poultry, fish, dairy foods, and eggs 63. What is the endosperm? The endosperm is the large center area of cereal grains that is high in starch. 64. The primary source of the body’s energy is: Glucose 65. Under most circumstances, the brain and other nerve cells will only use ________ for energy. Glucose 66. Which hormone is necessary for glucose to leave the bloodstream and enter the body’s cells? Insulin 67. What is lactose intolerance? Lactose intolerance occurs when a person is deficient in the enzyme lactase which is needed to split lactose into its components, glucose and galactose, in the small intestine. When this split does not occur, thee lactose cannot be digested and absorbed, so it continues to the colon where it attracts water and causes bloating and diarrhea. Intestinal bacteria ferment the lactose, causing gas and further diarrhea. 68. In order to be absorbed, all carbohydrates must be broken down into____________. The liver will convert them into_____________ to be carried into the blood system. one-sugar units; glucose 69. What is the origin and consistency of fats? Fats are generally of animal origin and are solid at room temperature. 70. What is the origin and consistency of oils? Oils are generally of plant origin and are liquid at room temperature. 71. In foods, fat enhances: Taste, flavor, aroma, crispness, juiciness and tenderness 72. Where do we find most saturated fats? Beef, lamb, pork, poultry skin, grain-based desserts such as cookies made with fats, fried foods, whole milk, cheese, ice cream, butter, eggs, cream and tropical oils – palm, palm kernel and coconut 73. Where do we find most polyunsaturated fats? Vegetable oils – sunflower, safflower, corn, soybean and sesame; nuts and seeds, and fish high in Omega 3 fatty acids EPA and DHA – salmon, tuna, mackerel, sardines, halibut and trout 74. All lipids break down into: Fatty acids and glycerol 75. Which foods contain little fat? Fruits and vegetables, egg whites, low-fat or fat-free milk and milk products 76. Margarine is usually made from: Hydrogenated vegetable oil 77. Most fish is lower in fat and saturated fat than: Meats and poultry 78. Explain trans fats and hydrogenation Trans fats occur naturally at safe levels in meats and dairy foods. They become a nutritional problem when they occur in large numbers as a result of hydrogenation. Hydrogenation is the process by which liquid oils are combined with hydrogen under heat to cause them to remain sold at room temperatures. 79. In the body, trans fatty acids behave like ________________ and raise blood cholesterol levels. Saturated fats 80. Omega-3 fatty acids are most important for the health of your: Body’s cells and immune system 81. Pregnant women, nursing mothers, and young children should take special precautions to avoid fish containing high levels of _________________. Mercury 82. About ____ percent of your fat stores are located under the skin where it helps keep you warm and provides a cushion around vital organs. 50% 83. Which type of cell in your body stores fat? Adipose 84. Once fats reach the small intestine, the gallbladder is stimulated to release ________ into the intestine to emulsify fat. Bile 85. What are lipoproteins? Protein coated packages that carry triglycerides and cholesterol through the bloodstream 86. What is HDL? High density lipoproteins – they carry cholesterol away from the body’s cells and tissues to the liver for excretion from the body – the “good” cholesterol 87. High levels of LDL increase your risk of: Cardiovascular Disease 88. Fat intake is recommended for adults to be: 20-35% of total kcalories 89. About ____ percent or less of your kcalories can come from saturated fat. 10% 90. The number one killer of men and women in the United States is: Heart Disease 91. What is the main source of cholesterol buildup and blockage in the arteries? LDL – Low density lipoproteins – the “bad” cholesterol 92. What are amino acids? The building blocks of protein 93. Complete or high-quality proteins include: Animal proteins such as meats, poultry, fish, eggs, milk, and other dairy products, as well as soy protein. These proteins contain all 9 essential amino acids in the proportions needed by the body. 94. What is the difference in protein between plants and animals? Plant proteins are generally incomplete and animal proteins are generally complete. 95. What are enzymes? Enzymes are catalysts in the body that speed up reactions. 96. What are hormones? Chemical messengers secreted into the bloodstream by various organs that travel to a target organ and influence what it does 97. What are antibodies? Proteins in the blood that bind with foreign bodies or invaders to destroy them 98. Where does protein digestion begin? In the stomach 99. The RDA for protein is: .36 grams of protein per pound of body weight 100. Eating more protein than needed will result in: Excess protein is stored as fat, so eating too much of it, especially from high fat animal sources, can lead to weight gain and high levels of blood cholesterol. 101. Deficiency of what nutrient can weaken the immune system? Protein 102. What is denaturation and what can cause it? Denaturation is the process by which protein structure changes – it shrinks, becomes firm and loses moisture. Denaturation is caused by the application of heat, whipping or the addition of acid. 103. As eggs cook, the protein denatures and: Turns white and becomes firm. 104. Leaner cuts of beef include: Flank steak, tenderloin, filets, eye round roast, top round steak, top sirloin steak, and 90/10 or 95/5 ground beef 105. Complete proteins are low in one or more essential amino acids. True 106. Soy protein is an example of complete protein. True 107. What is an amino acid pool? The overall amount of amino acids distributed in the blood, organs and body’s cells 108. What happens to bread gluten during processing? Gluten is a protein found in flour that is released when the flour is combined with liquid and kneaded. As the dough is worked, the proteins form long strands that support the structure of baked goods. The longer the processing time, the more gluten is released, resulting in a chewier texture.