1. The science of food and how the body uses it in health and disease is called

A) holistic health.

B) nutrition.

C) vitamin therapy.

D) diet.

2. Essential nutrients include all of the following EXCEPT

A) vitamins.

B) minerals.

C) enzymes.

D) amino acids.

3. The process in which foods you eat are broken down and absorbed is called

A) respiration.

B) metabolism.

C) digestion.

D) catecation.

4. The amount of energy, in the form of heat, required to raise the temperature of 1 liter of water 1°C is called

A) a kilocalorie.

B) a kilogram.

C) a kiloliter.

D) a kilowatt.

5. The fuel potential in a diet is expressed in

A) kilograms.

B) kilometers.

C) kilowatts.

D) kilocalories.

6. The number of calories per gram of fat is approximately

A) 4.

B) 7.

C) 9.

D) 12.

7. The number of calories per gram of protein is about

A) 4.

B) 7.

C) 9.

D) 12.

8. The number of calories per gram of carbohydrate is about

A) 4.

B) 7.

C) 9.

D) 12.

9. The number of calories per gram of alcohol is approximately

A) 4.

B) 7.

C) 9.

D) 12.

10. The main structural components of the body, muscles and bones, are made up of

A) proteins.

B) fats.

C) lipids.

D) carbohydrates.

11. Protein makes up all of the following EXCEPT

A) muscles.

B) bones.

C) adipose tissue.

D) blood.

12. The building blocks of proteins are called

A) hormones.

B) minerals.

C) amino acids.

D) enzymes.

13. How many amino acids are "essential"?

A) 3

B) 9

C) 18

D) 29

14. Protein sources that provide all the amino acids that cannot be manufactured in the body are called

A) complete.

B) essential.

C) nonessential.

D) incomplete.

15. With regard to protein content, foods from animal sources are usually

A) complete.

B) essential.

C) nonessential.

D) incomplete.

16. With regard to protein content, foods from most plant sources are usually

A) complete.

B) essential.

C) nonessential.

D) incomplete.

17. Which of the following is an example of an incomplete protein?

A) meat

B) beans

C) eggs

D) cheese

18. A leading source of protein in the American diet is

A) rice.

B) white bread, rolls, and crackers.

C) fruits and vegetables.

D) legumes

19. Protein consumed beyond one's daily needs is

A) stored as glycogen.

B) excreted.

C) stored as fat.

D) stored as muscle.

20. What is the recommended percentage of total calories the average American should get from protein?

A) 50%

B) 25%

C) 15%

D) 5%

21. Of the following essential nutrients, which one is needed by the body in the smallest amount?

A) proteins

B) fats

C) vitamins

D) carbohydrates

22. Another name for fats is

A) lipids.

B) enzymes.

C) glycogen.

D) glycerol.

23. The major source of fuel for the body during rest and light activity is

A) proteins.

B) carbohydrates.

C) fats.

D) vitamins.

24. Which of the following are functions of fats?

A) insulation, major fuel for the central nervous system, absorption of fat-soluble vitamins

B) fuel for body systems, absorption of water-soluble vitamins

C) fuel for rest, absorption of fat-soluble vitamins, cell development

D) absorption of fat-soluble vitamins, fuel for body systems, protection of organs

25. Most of the fats in food are in the form of

A) cholesterol.

B) low-density lipids.

C) triglycerides.

D) high-density lipids.

26. Fats whose molecules are filled to capacity with hydrogen and have no double bonds between carbons are called

A) polyunsaturated.

B) saturated.

C) monounsaturated.

D) hydrosaturated.

27. Fatty acids with one double bond between carbon atoms are called

A) polyunsaturated.

B) saturated.

C) monounsaturated.

D) duounsaturated.

28. Fats containing two or more carbon double bonds are called

A) polyunsaturated.

B) saturated.

C) monounsaturated.

D) bisaturated.

29. Saturated fats are primarily found in

A) animal food sources and are liquid at room temperature.

B) plant food sources and are solid at room temperature.

C) plant food sources and are liquid at room temperature.

D) animal food sources and are solid at room temperature.

30. Leading sources of saturated fat in the American diet include all of the following EXCEPT

A) animal products.

B) whole milk and cheese.

C) peanut butter.

D) hot dogs and lunch meats.

31. Monounsaturated fats include all of the following EXCEPT _______________ oil.

A) olive

B) safflower

C) canola

D) soybean

32. Oils that are mostly polyunsaturated include all of the following EXCEPT ______________ oil.

A) olive

B) soybean

C) corn

D) cottonseed

33. Hydrogenated vegetable oils are

A) high in saturated fat.

B) low in saturated fat.

C) made of double-bonded carbons.

D) more liquid in form.

34. A by-product of hydrogenation is

A) monounsaturated fats.

B) trans fatty acids.

C) cholesterol.

D) triglycerides.

35. In order to determine the presence of trans fat in a given product the consumer should check the label for

A) cholesterol content.

B) unsaturated fat levels.

C) partially hydrogenated oils.

D) carbohydrate content.

36. The amount of essential fat in the form of vegetable oil needed daily by humans is approximately

A) one teaspoon.

B) one tablespoon.

C) two teaspoons.

D) two tablespoons.

37. The current fat intake of Americans (expressed as a percentage of total calories) is about

A) 23%.

B) 33%.

C) 45%.

D) 50%.

38. The recommended maximum daily fat intake of Americans (expressed as a percentage of total calories) is

A) 20% or less.

B) 30% or less.

C) 40% or less.

D) 50% or less.

39. To control your blood cholesterol levels, the most important action you can take is to limit the amount of _______________ in your diet.

A) polyunsaturated fat

B) saturated and trans fats

C) monounsaturated fat

D) triglycerides

40. Which fat has health benefits?

A) saturated

B) monosaturated

C) hydrogenated

D) any fat in moderation

41. Which of the following provides the lowest percentage of calories from fat?

A) 260 calories, 12 grams total fat

B) 280 calories, 10 grams total fat

C) 300 calories, 12 grams total fat

D) 350 calories, 11 grams total fat

42. A good source of omega-3 fatty acids is

A) chicken.

B) pork.

C) spinach.

D) salmon.

43. The effects of consuming omega-3 fatty acids include all of the following EXCEPT

A) reduced blood clotting.

B) increased cholesterol levels.

C) decreased inflammatory responses.

D) lowered risk of heart disease.

44. When reducing fat intake the emphasis should be placed on lowering intake of

A) omega-3 fatty acids.

B) linoleic acid.

C) trans fats.

D) monounsaturated fats.

45. The major source of fuel for the nervous system, brain, and red blood cells is

A) proteins.

B) carbohydrates.

C) fats.

D) vitamins.

46. When insufficient quantities of carbohydrates are consumed, the body synthesizes carbohydrates from

A) fats.

B) proteins.

C) vitamins.

D) minerals.

47. Carbohydrates are divided into which two groups?

A) simple and complex

B) complex and incomplete

C) complete and incomplete

D) incomplete and simple

48. The single sugar molecule that is your body's basic fuel is known as

A) glucose.

B) glycogen.

C) fructose.

D) sucrose.

49. Refined carbohydrates

A) tend to be much lower in fiber and vitamins than their unrefined counterparts.

B) contain both the germ and bran of whole grains.

C) take longer to digest than unrefined carbohydrates.

D) keep blood sugar and insulin levels low.

50. Unrefined carbohydrates are also known as

A) white breads.

B) whole grains.

C) white rice.

D) simple sugars.

51. An animal starch stored in the liver and muscles is

A) glucose.

B) glycogen.

C) fructose.

D) sucrose.

52. Complex carbohydrates are found primarily in

A) grains and legumes.

B) fruits, milk, and cheese.

C) milk and vegetables.

D) fruits and honey.

53. The minimum daily adult requirement for carbohydrates is _______________ grams.

A) 30-40

B) 50-100

C) 100-200

D) more than 200

54. Most health experts agree that Americans should increase their intake of

A) complex carbohydrates.

B) simple carbohydrates.

C) proteins.

D) vitamins.

55. Nutritionists classify dietary fiber as

A) soluble and complete.

B) complete and incomplete.

C) simple and complex.

D) soluble and insoluble.

56. A function of soluble fiber is to

A) bind cholesterol.

B) speed up absorption of glucose.

C) bind water.

D) bind carbohydrates.

57. The primary function of insoluble fiber is to

A) bind cholesterol.

B) slow down absorption of glucose.

C) bind water.

D) speed up absorption of glucose.

58. A diet high in soluble fiber provides which one of the following health effects?

A) lower cholesterol

B) prevention of constipation

C) prevention of diverticulitis

D) reduced risk for colon cancer

59. Which of the following health effects is NOT associated with insoluble fiber?

A) control of hemorrhoids

B) control of diabetes

C) prevention of diverticulitis

D) prevention of constipation

60. Consuming too much fiber may result in

A) vitamin deficiency.

B) decreased mineral absorption.

C) constipation.

D) diarrhea.

61. The recommended daily amount of fiber in the American diet is _______________ grams.

A) 10-15

B) 20-35

C) 40-50

D) more than 50

62. To significantly increase the amount of fiber in your diet all of the following are helpful EXCEPT

A) raw vegetables.

B) whole grain foods.

C) peeled fruit.

D) bean dip.

63. All of the following are examples of fat-soluble vitamins EXCEPT vitamin

A) A.

B) B.

C) D.

D) K.

64. All of the following are examples of water-soluble vitamins EXCEPT

A) vitamin B.

B) vitamin C.

C) vitamin E.

D) folate.

65. Which of the following statements about vitamins is true?

A) Vitamins are required by the body in large amounts.

B) Vitamins are important in the maintenance of the immune system.

C) Vitamins provide direct energy to the body.

D) Vitamins are best taken in the form of vitamin supplements.

66. Vitamin A deficiency can cause

A) anemia.

B) growth retardation.

C) seizures.

D) blindness.

67. The best source of vitamin C is a/an

A) orange.

B) hamburger.

C) glass of milk.

D) slice of whole-grain bread.

68. A disease in which the gums bleed and teeth are loosened that is caused by lack of vitamin C is called

A) scurvy.

B) beriberi.

C) kwashiorkor.

D) gingivitis.

69. Vitamin deficiencies can cause all of the following EXCEPT

A) blindness.

B) mental illness.

C) seizures.

D) viral infections.

70. Two vitamins produced within the body are

A) vitamin D and vitamin K.

B) vitamin C and vitamin D.

C) niacin and vitamin K.

D) vitamin B and biotin.

71. Americans are often deficient in vitamin

A) D.

B) E.

C) K.

D) B-12.

72. It is recommended that you store fruits and vegetables in the refrigerator in covered containers to

A) keep them cold.

B) allow them to ripen.

C) minimize moisture loss.

D) prevent molding.

73. All of the following are cooking methods that preserve the nutrient value of vegetables EXCEPT

A) boiling.

B) baking.

C) microwaving.

D) steaming.

74. Examples of major minerals include

A) potassium, sodium, and iron.

B) zinc, iron, and calcium.

C) calcium, potassium, and magnesium.

D) iron, calcium, and copper.

75. Examples of trace minerals include

A) potassium, zinc, and iron.

B) fluoride, copper, and zinc.

C) magnesium and phosphorus.

D) iodide, zinc, and chloride.

76. The minerals most commonly lacking in American diets are

A) phosphorus, magnesium, and sulfur.

B) calcium, iron, and zinc.

C) sodium, potassium, and chloride.

D) calcium, sodium, and fluoride.

77. The minerals most often lacking in our diet include all of the following EXCEPT

A) calcium.

B) zinc.

C) iron.

D) sodium.

78. Foods rich in iron and zinc include

A) low-fat milk.

B) lean meats.

C) vegetables.

D) fruits.

79. An excellent choice of food rich in calcium is

A) low-fat milk.

B) lean meats.

C) vegetables.

D) fruits.

80. All of the following are true statements about calcium EXCEPT:

A) Americans' average intake is only about half of what is recommended.

B) The best source of calcium is from supplements.

C) Milk and breakfast cereals are good sources of calcium.

D) Vitamin D is necessary for calcium absorption.

81. When it comes to building strong bones, good advice would be to

A) limit your sun exposure to less than 10 minutes per week.

B) eat a diet high in protein.

C) consume calcium from supplements because it is absorbed better than calcium from foods.

D) engage in weight-bearing aerobic activities.

82. Which of the following statements about osteoporosis is FALSE?

A) Osteoporosis affects sedentary women and men equally.

B) Exercise is beneficial in preventing osteoporosis.

C) Tobacco use contributes to osteoporosis.

D) Loss of bone mass is a primary symptom of osteoporosis.

83. Osteoporosis is caused by

A) insufficient calcium uptake by cells.

B) increased bone mass.

C) low phosphorus levels.

D) low iron intake.

84. Strategies to prevent osteoporosis include all of the following EXCEPT

A) weight-bearing aerobic exercise.

B) moderation in the consumption of caffeine.

C) adequate vitamin D intake.

D) surgery.

85. Human body weight is composed of approximately _______________ water.

A) 20%

B) 40%

C) 60%

D) 80%

86. The minimum recommended daily intake of water is _______________ cups.

A) 4

B) 6

C) 8

D) 10

87. On the topic of water consumption, it is recommended that you

A) drink water before you are thirsty.

B) drink water only when it's hot outside.

C) drink water when you are thirsty.

D) limit water consumption so you don't have to urinate often.

88. Antioxidants

A) cause cancer.

B) stimulate the production of free radicals.

C) neutralize free radicals.

D) none of the above

89. Which of the following statements about free radicals is FALSE?

A) Free radicals neutralize antioxidants.

B) Free radicals are by-products of fat breakdown.

C) Free radicals cause cellular membrane damage.

D) Free radicals promote gene mutation.

90. Phytochemicals are

A) by-products of free radicals.

B) linked to the development of some cancers.

C) substances found in animal foods.

D) substances found in plant foods.

91. Which of the following is a cruciferous vegetable?

A) potato

B) pinto bean

C) broccoli

D) carrot

92. The Dietary Reference Intakes (DRIs) were developed

A) to set recommended and maximum safe intakes of nutrients.

B) to set safe limits on vitamin potency.

C) as standards to prevent nutritional deficiency diseases.

D) as standards for all populations.

93. The Dietary Reference Intakes (DRIs) replaced which well known set of guidelines?

A) Upper Intake Levels (ULs)

B) Estimated Safe and Adequate Dietary Intake (ESADIs)

C) Recommended Dietary Allowances (RDAs)

D) Estimated Average Requirements (EARs)

94. According to the Food Guide Pyramid, the greatest number of servings from one food group per day should come from

A) fruits.

B) meats.

C) dairy products.

D) breads and cereals.

95. How many servings of breads and cereals are recommended per day according to the Food Guide Pyramid?

A) 2-3

B) 2-4

C) 3-5

D) 6-11

96. How many servings of vegetables are recommended per day according to the Food Guide Pyramid?

A) 2-3

B) 2-4

C) 3-5

D) 6-11

97. How many servings of meat are recommended per day according to the Food Guide Pyramid?

A) 2-3

B) 2-4

C) 3-5

D) 6-11

98. How many servings of milk and dairy products are recommended per day according to the Food Guide Pyramid?

A) 2-3

B) 2-4

C) 3-5

D) 6-11

99. How many servings of fruit are recommended per day according to the Food Guide Pyramid?

A) 2-3

B) 2-4

C) 3-5

D) 6-11

100. The Dietary Guidelines for Americans are organized with this title:

A) FIT for life.

B) XYZ's of healthy eating.

C) DIET right.

D) ABC's for health.

101. Currently, experts recommend adults engage in moderate physical activity for at least

A) 30 minutes, 3 times a week.

B) 60 minutes, 3 times a week.

C) 30 minutes, 7 days a week.

D) 40 minutes, 4 days a week.

102. People's food choices are affected by all of the following EXCEPT

A) cost of food.

B) weather.

C) culture.

D) allergies

103. The leading source of added sugar in the American diet is

A) candy bars.

B) artificial sweeteners.

C) regular soda.

D) cakes and cookies.

104. High sodium condiments include all of the following EXCEPT

A) mustard.

B) lemon juice.

C) soy sauce.

D) olives.

105. Consumption of salt-cured, smoked, and nitrate-cured foods may increase one's risk of _______________ cancer.

A) breast

B) colon

C) lung

D) prostate

106. Which of the following statements regarding vegetarians is true?

A) Semivegetarians eat fish but do not eat dairy products.

B) Lacto-vegetarians eat fish and plant foods.

C) Lacto-ovo-vegetarians do not eat eggs.

D) Vegans eat only plant foods.

107. Vegetarians who eat no meat, poultry, or fish but do eat eggs and dairy products are called

A) vegans.

B) lacto-vegans.

C) lacto-ovo-vegetarians.

D) semivegetarians.

108. Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called

A) vegans.

B) lacto-vegetarians.

C) lacto-ovo-vegetarians.

D) semivegetarians.

109. What is the main nutrition-related problem likely to be encountered by a vegan if his or her diet is not carefully selected?

A) high cholesterol level

B) vitamin B-12 deficiency

C) insufficient complex carbohydrates

D) insufficient intake of soluble fiber

110. All of the following are true statements about supplements EXCEPT:

A) Dietary supplement manufacture is not as closely regulated as the manufacture of FDA-approved medications.

B) Dietary supplements are not regulated or approved by the FDA.

C) The potency of herbal supplements is consistent from brand to brand.

D) The herbs in herbal supplements may be contaminated or misidentified.

111. People who are considering taking dietary supplements should follow all of these guidelines EXCEPT:

A) Check with a physician before taking dietary supplements.

B) Avoid nationally distributed brands, which cost more than locally produced supplements.

C) Look for USP or NF designations.

D) Follow all instructions and read possible side effects.

112. Symptoms of foodborne illness include all of the following EXCEPT

A) fever.

B) diarrhea.

C) difficulty in breathing.

D) weakness.

113. The bacteria most responsible for foodborne illnesses is

A) salmonella.

B) campylobacter jejuni.

C) escherichial coli.

D) clostridium botulinum.

114. Staphlococcus aureus bacteria is primarily transferred to food

A) through a sneeze or cough.

B) when the food has been left out.

C) when food has not been washed.

D) when food is not cooked properly.

115. In order to be labeled "organic," foods must consist of at least _____ percent organically produced ingredients.

A) 99

B) 95

C) 80

D) 50

116. Reasons for using food additives include all of the following EXCEPT to

A) maintain or improve nutritional quality.

B) reduce costs.

C) maintain freshness.

D) alter taste or appearance.

117. Sulfites are used to

A) protect meats from toxins.

B) fortify vitamins in juices.

C) protect vegetables from browning.

D) maintain the fresh taste of fruits.

118. A fairly common type of food intolerance is

A) broccoli dislike.

B) pepper allergies.

C) lactose intolerance.

D) saturated fat intolerance.