question

Foods high in protein such as lean meats, fish, and soy should be the foundation of your diet. a. True b. False

answer

b

question

Improper nutrition is a risk factor for all of the following leading causes of death except a. Heart disease and atherosclerosis b. Stroke c. Cancer d. COPD - chronic obstructive pulmonary diseases

answer

d

question

In the U.S., intakes of which of the following foods is/are lower than recommended? a. Fruits and vegetables b. Whole grains c. Milk d. Oils e. All of the answers are correct

answer

e

question

Malnutrition is defined as the impairment of health resulting from a deficiency or excess of specific nutrients necessary for health. a. True b. False

answer

a

question

Obesity has been linked to which of the following chronic diseases? a. Heart disease b. Some forms of cancer c. Diabetes d. Sleep apnea e. All of the answers are correct

answer

e

question

What factor does not apply in helping to lower one's physiological age? a. Maintain a desirable weight b. Eating regular meals c. Taking supplements such as protein, and vitamins d. Limiting alcohol consumption

answer

c

question

What percentage of children and adolescents in the U.S. are overweight or obese? a. 25% b. 43% c. 32% d. 17%

answer

c

question

What percentage of men in the U.S. are overweight or obese? a. 55% b. 65% c. 45% d. 72%

answer

d

question

What percentage of women in the U.S. are overweight or obese? a. 55% b. 64% c. 45% d. 72%

answer

b

question

When attempting to reduce saturated fat in your diet you should replace them with a. Trans fats b. Polyunsaturated fat c. Monounsaturated fat d. carbohydrates and protein e. fat substitute such as Olestra f. both polyunsaturated fat and monounsaturated fat are correct

answer

f

question

When building a healthy plate you should do which of the following? a. Make half your plate fruits and vegetables b. Switch to 1% milk or less c. Make at least half your grains whole d. Increase protein intake e. A and D are correct f. A, B, C are all correct

answer

f

question

When choosing foods to increase nutrient content which of the following is not correct? a. Increase fruit and vegetables b. Consume at least half of all grains as whole grains c. When choosing protein foods, reduce the amount of fish consumed due to the increased mercury content d. Reduce sodium intake and increase foods higher in potassium and calcium e. Reduce foods high in trans fatty acids such as store bought bakery foods

answer

c

question

All oils and solid fats are high in calories, contain cholesterol, increase the risk of heart disease and some types of cancer and therefore should be avoided if possible. a. True b. False

answer

b

question

B-Vitamins: a. Help release energy from protein, fat, and carbohydrates b. Are essential for a healthy nervous system c. Help the body form red blood cells d. Both A and C are true and B is false e. A, B, and C are all true

answer

e

question

Foods labeled with multi-grain, stone ground, seven grain, or bran are usually not whole-grain products. a. True b. False

answer

a

question

Generally, bright orange vegetables and fruits are high in which of the nutrient(s)? a. Vitamin A b. B vitamins, and protein c. Vitamin D d. Vitamin E

answer

a

question

Grains are not an important source of which of the following nutrients? a. B-vitamins b. Iron and magnesium c. Fiber d. Vitamin C

answer

d

question

Half-percent or skim milk is typically a better choice than 2% or whole milk because: a. they are a better source of vitamin A b. they contain less saturated fat c. they contain more unsaturated fat d. they contain more calcium

answer

b

question

In a healthy diet, what percentage of your grains should be whole grain? a. 30% b. 50% c. 70% d. 90%

answer

b

question

It is a good idea to include some nuts and seeds in our diet because a. they are high in monounsaturated and polyunsaturated fatty acids b. they are good sources of vitamin E c. It is not a good idea because nuts and seeds are high in fat d. Both A and B are correct, C is false

answer

d

question

It is important to limit fish, nuts, and seeds in your diet because they contain high omega-3 fatty acids which are linked to heart disease and obesity. a. True b. False

answer

b

question

Mono-unsaturated and polyunsaturated fast help lower cholesterol where trans fatty acids increase LDL-cholesterol. a. True b. False

answer

a

question

Regular consumption of vegetables is important in order to get an adequate supply of _________ in your diet. a. phytochemicals b. polyphenolics c. antioxidants d. organosulfur compounds e. A, B, C, and D are correct

answer

e

question

The nutrients that provide calories are a. protein, fats, and carbohydrates b. protein, fats, carbohydrates, and vitamins c. protein, fats, carbohydrates, vitamins and minerals d. fats, carbohydrates, and vitamins

answer

a

question

Tuna, flaxseed oil and dark green leafy vegetables contain high amounts of a. trans fats b. omega-3 fatty acids c. polyunsaturated fatty acids d. saturated fat e. cholesterol

answer

b

question

Which of the following are good choices of monounsaturated fats? a. diary products b. fish c. beef and red meat d. citrus fruits e. olive and canola oil

answer

e

question

Which of the following are some of the best sources of vitamin C? a. Baked potato, cooked greens, and bananas b. Citrus fruit, watermelon, and kiwi c. dried beans and peas d. A and C are both correct and B is not correct

answer

b

question

Which of the following foods is typically not a whole grain? a. Macaroni b. Brown rice c. Oatmeal d. Bulger

answer

a

question

Which of the following would be good calcium choices for those who do not consume milk products? a. cereals b. fortified juices c. soy beverages d. dried beans e. A, B, C, and D are all good choices

answer

e

question

Whole grains, fruit, and vegetables are rich in which of the following? a. Fiber b. Vitamins c. Protein d. Antioxidants e. A, B, and D are all correct

answer

e

question

Why is it important to include fish, nuts, and seeds in your diet? a. These foods will boost your intake from monounsaturated fatty acids and omega-3 fatty acids b. These foods are great sources of hydrogenated oils c. These foods are great sources of saturated fats d. It is not important to include these foods in your diet

answer

a

question

A Body Mass Index of 16 is considered a. Underweight b. Within the healthy range c. The upper boundary of healthy weight d. Overweight

answer

a

question

A Body Mass Index of 30 defines a. Underweight b. Within the healthy range c. The upper boundary of healthy weight d. Obesity

answer

d

question

A carbohydrate is a carbohydrate and therefore your food choice of carbohydrates is not an important issue concerning your health and wellness. a. True b. False

answer

b

question

An appropriate rate of weight loss that will ensure more manageable lifestyle changes is a. 2 to 3 pounds per week b. ? to 1? pounds per week c. 3 to 4 pounds per week d. None of the answers are correct

answer

b

question

An essential nutrient is one that the body can make itself. a. True b. False

answer

b

question

Fiber is may decrease the risk of heart disease by lowering blood cholesterol. Additionally it slows the absorption of glucose and helps keep blood sugar in check. a. True b. False

answer

a

question

Glucose is a simple carbohydrate and is the main source of energy for red blood cells and the brain. a. True b. False

answer

a

question

Glycemic ____________ is a method of ranking carbohydrates based on their immediate effect on blood glucose levels. a. Load b. Index

answer

b

question

Glycemic ______________ indicates how much carbohydrate is in a serving of a particular food. a. Load b. Index

answer

a

question

High glycemic foods tend to cause a rapid rise in blood sugar and should be avoided all of the time. a. True b. False

answer

b

question

Lactose is a simple carbohydrate that is primarily found in milk products. a. True b. False

answer

a

question

Low glycemic foods and especially foods with low glycemic loads may a. help control blood glucose levels b. help control cholesterol levels c. lower the risk of heart disease and type II diabetes d. Answers A, B, and C are all correct

answer

d

question

Nutrient density can be determined by the amount of nutrients provided relative to the amount of calories contained in a specific food. a. True b. False

answer

a

question

Nutritionists recommend that healthy eating requires eliminating all fat from your diet. a. True b. False

answer

b

question

The amount of daily exercise for health and well-being should be done all at once rather than broken up into several sessions daily. a. True b. False

answer

b

question

The energy-yielding nutrients are: a. carbohydrates, vitamins, fatst, and protein b. carbohydrates, minerals, fats, and protein c. carbohydrates, fats, and protein d. carbohydrates, fats, and water

answer

c

question

The Glycemic Index is just one part of healthy eating. Healthy eating should not include: a. increasing simple carbohydrates b. reducing the amount of saturated fat you eat c. limiting salt and alcohol d. eating at regular times from a variety of good groups

answer

a

question

When choosing carbohydrates it is better to choose medium to high glycemic index foods over lower GI foods. a. True b. False

answer

b

question

When choosing carbohydrates it is wise to limit processed, refined starchy foods and choose more whole grains and foods higher in fiber. a. True b. False

answer

a

question

When choosing foods which of the following would be a good rule to follow? a. Base your food choices primarily on nutrient density b. Limit the amount of processed, refined starchy foods c. If you choose a high GI food combine it with a low GI food d. Eat whole grains, fruits and vegetables e. All of the answers are correct

answer

e

question

Which of the following are considered names for added sugars that appear on food labels? a. Maltose b. Molasses c. Fruit juice concentrate d. Corn syrup e. All of the above

answer

e

question

Which of the following is most calorically dense, yields the greatest amount of calories per gram. a. Vitamins b. alcohol c. protein d. fat e. carbohydrates

answer

d

question

Which of the following is not a complex carbohydrate? a. fiber b. sucrose c. starch d. glycogen

answer

b

question

_____________ of moderate exercise daily is recommended to improve health and well-being. a. 20 to 45 min b. 20 to 30 min c. 30 to 60 min d. 45 to 75 min

answer

c

question

A deficiency of vitamin C can: a. cause headaches. b. cause muscle degeneration and fatigue c. cause low blood pressure d. A, B, and C are all incorrect

answer

b

question

An essential amino acid is an amino acid that must be derived from the diet because the body cannot synthesize it from other amino acids. a. True b. False

answer

a

question

Antioxidants may help the body in the following ways a. Help reduce tissue damage from strenuous exercise b. Reduce the risk of heart disease c. Reduce the risk of cancer d. A, B, and C are all correct

answer

d

question

Cholesterol is detrimental to our health, plays no significant role in the body other than increasing the risk of various diseases. a. True b. False

answer

b

question

Good sources of monounsaturated fat are a. Avocados, nuts, olives, canola oil, peanut butter b. Corn, safflower, and soybean oils, fish, c. Butter, meat, cheese,

answer

a

question

Healthy carbohydrates are a. low in sugar b. low in fiber c. high in protein d. B an C are correct

answer

a

question

Most people consume less protein than they need so care should be taken to increase protein intake in the diet. a. True b. False

answer

b

question

Our bodies are made up of about _______ water, muscles are about ________% water, and the blood is about ________% water: a. body is 30% water, muscles 65% water, blood 80%. b. body is 55% water, muscles 45% water, blood 90%. c. body is 60, muscles 75%, blood 90%. d. body is 70% water, muscles 60%, blood 90%

answer

c

question

Sources high in saturated fat are a. Avocados, nuts, olives, canola oil, peanut butter b. Corn, safflower, and soybean oils, fish, c. Butter, meat, cheese

answer

c

question

The most significant vitamin missing from a vegan diet is, unless the foods are fortified with this vitamin. a. vitamin A b. vitamin C c. vitamin B12 d. vitamin E

answer

c

question

The type of carbon bonds in a fatty acid chain determine whether it is saturated, monounsaturated, polyunsaturated, and determines the function of the fatty acid in the body. a. True b. False

answer

a

question

Vegans have a lower risk of heart disease, obesity, and some forms of cancer. a. True b. False

answer

a

question

Vitamin K is good for: a. protecting red and white blood cells. b. helping the eyes readjust to light changes c. the formation, repair, and maintenance of body tissue d. clotting blood.

answer

d

question

Which is not a benefit of protein? a. Protein is necessary for proper growth, repair, and maintenance of muscles b. Protein synthesizes vitamin D and is part of the structure of brain and nerve cells c. Protein helps to regulate the quantity of fluids that pass in and out of cells d. Protein consists of enzymes that digest foods and draw energy from energy stores

answer

b

question

Which is not a benefit of vitamins? a. Vitamins are an energy source for the body. b. Vitamins provide structure for nerves and skin. c. Vitamins help maintain blood volume. d. Vitamins help metabolize energy.

answer

a

question

Which is true about minerals? a. Minerals are needed by the body in smaller amounts than vitamins. b. Minerals are also known as antioxidants. c. Calcium, iron, and zinc are the only minerals to be concerned about. d. Minerals are water and fat soluble.

answer

a

question

Which of the following is the best example of protein complementation? a. rice and corn b. rice and wheat c. rice and beans d. beans with wheat e. wheat with rice f. Both C & D are correct, all other answers are incorrect

answer

f

question

Anorexia is characterized by a. self-imposed starvation b. the perception of having too much body fat when the opposite is true c. obsession with thinness d. denial of any eating problem e. A, B, C, and D are all correct

answer

e

question

Body fat percentages associated with obesity are: a. 30% for men and 20% for women b. 15% for men and 25% for women c. 10 % for men and 20% for women d. 22% for men and 30% for women

answer

d

question

Bulimia is characterized by a. binge eating followed by purging b. self-imposed starvation c. being excessively underweight d. all responses are correct

answer

a

question

Dietary factors are associated with five of the top ten leading causes of premature death. a. True b. False

answer

a

question

Heart disease and cancer are associated with which of the following? a. high saturated fat and trans-fat in the diet b. high complex carbohydrate diet, hence, the rationale for diets such as Atkins and the South Beach diet c. excessive polyunsaturated and monounsaturated fat in the diet d. high levels of vitamins C and B in the diet

answer

a

question

Heart disease is associated with what imbalance in the lipoproteins HDL and LDL. a. high HDL and Low LDL b. low LDL and low HDL c. low HDL and high LDL d. High HDL and high LDL

answer

c

question

It is possible to have an eating disorder without any of the symptoms of Anorexia or Bulimia a. True b. False

answer

a

question

The difference between a Type I and a Type II diabetic is a. Type I may produce insulin but the cells are insulin resistant and Type II diabetics can not produce insulin b. Type I and II can not produce insulin, but exercise and diet are more effective in controlling or even eliminating the symptoms for Type II c. Type II may produce insulin but the cells are insulin resistant and Type I diabetics can not produce insulin d. Type II is more common and does not have the health risks of Type I

answer

c

question

The two most important factors for improving or maintaining bone density are a. weight-bearing exercise and Vitamin C b. vitamin B12 and calcium c. weight bearing exercise and calcium d. calcium and Vitamin D

answer

c

question

Type II diabetics will benefit from a diet a. high in fiber, complex carbohydrates and whole grains b. low in protein and high in all forms of carbohydrate c. diet is not important, medication only d. high in protein and fat to reduce the amount of sugar in the blood

answer

a

question

Weight loss, exercise, and sodium restriction are often effective in lowering high blood. a. True b. False

answer

a

question

Which of the following would be the most effective method for losing weight? a. low calorie diet b. established diet such as the Atkins or South Beach c. daily exercise d. moderate dietary restriction combined with daily exercise

answer

d

question

Assertiveness is an effective stress management technique. a. True b. False

answer

a

question

Because alcohol helps us relax it is an effective prop or coping mechanism for stress. a. True b. False

answer

b

question

Effects of sympathetic nervous system engagement include: a. Increased blood pressure b. Increased heart rate c. Thickening of the blood d. Decreased blood glucose levels e. Both A and D are correct and the other answers are incorrect f. All answers are correct

answer

f

question

Emotional examples of stress symptoms include: a. Headaches and shortness of breath b. Hostility and depression c. forgetfulness and homework errors d. Confusion and fatigue

answer

b

question

Fight or flight is also known as the ____________________ in the General Adaptation Syndrome. a. alarm reaction b. adaptation c. exhaustion d. A, B, and C are all incorrect

answer

a

question

For the ABC model of stress, you have some control over A and B but can not effect C. a. True b. False

answer

b

question

Individuals with high chronic stress are often ill because _______________________. a. gluco-corticoids are too low b. blood glucose levels are too low c. available proteins for the immune system are too low d. blood lipid levels are too low

answer

c

question

Stress is most likely to be related to which of the following diseases: a. AIDS b. Multiple Sclerosis c. Cardiovascular Disease d. Type-I Diabetes

answer

c

question

The body becomes exhausted from stress due to __________________. a. duration of stress b. effectiveness of stress management techniques c. both of the above d. neither of the above

answer

c

question

The fight-or-flight response is triggered by ____________________. a. physical threats b. emotional threats c. social threats d. A, B, and C are all correct

answer

d

question

The level of stress you feel or experience is greatly determined by your perception of an event or situation. Two people may experience the same event and to one it is very stressful and to the other only mildly stressful. a. True b. False

answer

a

question

The parasympathetic nervous system causes the body to __________________. a. elicit stress response symptoms b. release catecholamines c. engage the fight-or-flight response d. relax following stress

answer

d

question

The stress response is defined as a. a physiological imbalance that can be measured b. coping mechanisms designed to deal with stress c. an feeling that an event or situation can not be controlled

answer

a

question

Whether or not the effect of the fight or flight response on the immune system is positive or negative is determined primarily by_________________. a. The intensity of the stress b. The duration of the stress c. Whether the stressor is physical or emotional d. Stress does not affect the immune system

answer

b

question

Which of the three classes of coping strategies are pro-active efforts to alter stress? a. Task oriented b. Emotion oriented c. Avoidance oriented d. A and C are correct e. A and B are correct

answer

e

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