Match the vitamin to its characteristic.
1. excessive intake can lead to a burning or flushed feeling
2. high intake in pregnancy can result in birth defects; deficiency can result in night-blindness
3. this nonessential nutrient can be synthesized in the liver in response to sun exposure
4. deficiency leads to beriberi; this is a water-soluble vitamin
5. a known antioxidant; deficiency leads to scurvy
6. a precursor for coenzymes and commonly found in milk (it degrades in ultraviolet light, which is why opaque containers are used for milk)
7. plays a major role in protein metabolism, helps maintain nervous system function
8. vegetarians and vegans may have difficulty getting this nutrient in their diet since it is found primarily in animal sources
9. a known antioxidant; also known as tocopherols
10 . adequate intake can reduce neural tube defects
Which of the following foods are known to be a good source of vitamin C? Select all that apply.
H) sweet potato
Vitamin K is present in kale, Swiss chard, broccoli, and spinach, and it is ________.
A) considered an essential nutrient
B) synthesized in the body
C) not needed from food sources
D) required for blood coagulation
E) considered a nonessential nutrient
F) a marker for overall bone health
Which of the following foods are known to be a good source of folate? Select all that apply.
A) fortified bread
B) fortified cereal
D) garbanzo beans
Which of the following foods are known to be a good source of riboflavin? Select all that apply.
E) cod liver oil
Which of the following foods are known to be a good source of vitamin A? Select all that apply.
A) beef liver
B) cod liver oil
C) fortified cereal
E) sweet potato
L) cod liver oil
Match the mineral to its characteristic.
1. the majority is stored in the skeletal system
2. the main cation found inside the cells and may help to control blood pressure
3. can be toxic at high levels; usually seen from supplement intake rather than dietary sources; Brazil nuts are a good source
4. plays a key role in the transport of oxygen in the blood stream; deficiency leads to anemia
5. well-known food preservative that can have an impact on fluid balance
6. deficiency is uncommon; found in many food sources; people with kidney failure need to be very careful of their intake of this nutrient
7. cofactor for many enzymes and plays a role in carbohydrate metabolism; fruits and vegetables are an excellent source
8. poorly understood role in the body but known to have some effects, including a potential role in managing blood glucose
9. plays a role in cell signaling and plays a role in catalyzing many reactions; high in animal food sources
10. plays an important role in dental health; can be found in most water supplies
All processed foods are high in sodium.
Fatigue, brittle nails, and a sore tongue are all symptoms of iron deficiency and a condition called anemia.
What are the natural functions that water promotes within the human body? Select all that apply.
A) transportation system
C) participant in biochemical reactions
D) body temperature regulation
F) flushed skin
G) increased body temperature
Which of the following vitamins are fat-soluble? Select all that apply.
A) vitamin A
B) vitamin B
C) vitamin C
D) vitamin D
E) vitamin E
When would you have a greater chance of dehydration? Select all that apply.
A) being in a hot climate
B) during strenuous physical activity
C) when you have a fever
D) when you are vomiting or have diarrhea
E) while you are sleeping
Which organ maintains the water balance in the body?
E) small intestine
Children with toxic levels of vitamin D will develop rickets.
Zinc ____________________. Select all that apply.
A) deficiency usually develops because of genetics or an acquired condition
B) plays an important role in maintaining a healthy immune system
C) deficiency in pregnancy can lead to low birth weight infants and premature delivery
D) has a recommended dietary allowance of 2mg/day for adults
E) is an essential trace element
Which of the following three micronutrients are crucial during pregnancy and should most be monitored and potentially increased by expecting mothers during pregnancy to reduce the risk of neural-tube and other birth defects in the unborn infant? Select all that apply.
vitamin A calcium folate phosphorus vitamin D
A) vitamin A
F) vitamin D
The calories consumed must __________ the energy expended to maintain weight and keep energy in balance.
C) be less than
All adults have the same calorie needs per day.
What present trends contribute to the obesity epidemic that weren’t an issue or as abundant in the later half of the twentieth century.
A) excessive television viewing and screen time
B) reduced activity in the workplace
C) more people walking or biking to work
D) increased food portions
The total weight gain of a woman of normal weight during pregnancy is approximately _______.
D) none of these choices
Honey is a natural sweetener. Therefore, it is not considered an aIDed sugar when used to sweeten foods.
What are the immediate physical benefits linked to slightly increased activity.
A) longer life
B) increased energy
C) strengthen bones
D) increase mental performance
D) mood improvement
F) weight loss
American adults should not exceed their sodium intake of this many milligrams a day.
Which of the following options are possible outcomes of low energy intake during high intensity exercise or training? Select all that apply.
A) loss of muscle mass
B) increased recovery time between workouts
C) cessation of menstruation
D) increased risk of injury
Which of the following daily protein intakes is recommended for endurance and strength training athletes?
A) 0.8-1.2 grams/kg body weight
B) 0.5-0.8 grams/kg body weight
C) 1.2-1.7 grams/kg body weight
D) 2.0-2.5 grams/kg body weight
Which of the following statements are TRUE about fat intake in an athlete’s diet? Select all that apply.
A) High fat diets are recommended.
B) Fat intake should account for 20 percent to 35 percent of total energy intake.
C) Performance is enhanced when fat is kept below 20 percent of energy intake.
D) Fat intake is to be restricted to less than 20 percent of total energy intake to prevent excessive weight gain from fat.
E) Fat-soluble vitamins and essential fatty acids are important in the diets of athletes.
Most Americans consume less sodium than the recommended amount.
Which of the following measures would help reduce sodium intake in the diet? Select all that apply.
A) purchase low-sodium labeled foods
B) eat more meals prepared at home
C) consume less prepackaged/highly processed foods
D) bypass eating fresh fruits and vegetables
E) participate in the DASH diet
All of the following are guidelines for reducing cancer risk EXCEPT:
A) limit intake of charred foods
B) reduce intake of red meat
C) increase intake of saturated fat
D) increase consumption of vegetables
Lasting behavioral changes develop when _________. Select all that apply.
A) a food diary is created
B) areas in the diet are identified that need improvement
C) items are chosen that motivate and commit the desired change
D) a plan is made
E) dramatic changes are made initially
Hydration ________. Select all that apply.
A) leads to optimal performance during exercise
B) reduces the risk of a potentially life-threatening heat injury
C) regulates healthy mental and cognitive performance
D) is only important during exercise
What is an example of eating non-sustainably?
A) Eating fruits and vegetables that are in-season harvested at their peak of ripeness.
B) Eating organic tomatoes imported from Central America
C) Eating locally sourced beef from a family farm.
D) Eating vegetables sourced from farms that adhere to agricultural and food production practices that do not harm the environment
Your local chain grocery store has out of season produce from greenhouses and from international sources. What is the best way to foster sustainable agriculture in your own community? SELECT ALL THAT APPLY
A) Support single crop (monoculture) farming
B) Support Community Supported Agriculture (CSA’s) groups
C) Eat plant-based foods
D) Become aware of food and nutrition policies at the federal, state and local levels.
E) Support growth of vegetables in greenhouses
F) Support local farms
G) Support the use of chemical fertilizers and pesticides in farming
Which statement below is true for the DASH diet?
A) DASH dieters sparingly eat whole grains
B) Intake of high-fiber fruits and vegetables and an associated reduction in sodium intake are key elements for the diet.
C) Copious amounts of protein should be consumed for this diet.
D) Fats are more than 15% of the total calories consumed.
E) Reduced amounts of calcium, magnesium and potassium are recommended.
Which one of the United States agencies below educates the public about diet and nutrition and implements all federal nutrition programs?
A) Agricultural Research Service
B) Food and Drug Administration
C) Centers for Disease Control
D) Department of Agriculture (USDA)
E) Environmental Protection Agency
__________ is a preservation method that helps enhance food safety by killing bacteria and parasites.
The name of the deficiency or disease that is associated with a low intake of calcium if osteoporosis.
The name of the deficiency or disease that is associated with low intake of iodine is rickets.
Microminerals are also known as
B) Trace minerals
The micronutrient that women should monitor before and during pregnancy to prevent complications to mother and child is folate.
The nutrients that vegetarian athletes are at risk for low intakes of are iron and calcium.
Americans should consume less than _______mg of sodium daily.
The organic metal that pregnant women should avoid consuming is mercury.
______ can help increase iron absorption when anemic.
A) Vitamin K
C) Vitamin C
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