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Food and Nutrition Quiz

See how savvy you are about food and nutrition by taking this little quiz.

Some questions have more than one answer.

1. Only one juice is high in iron. Is it (a) orange, (b) prune, (c) carrot, or

(d) apricot?

2. True or false: Trimming the fat eliminates most of the cholesterol from


3. Vitamin E is one of the few major nutrients not listed on nutrition labels, in

part because only a few foods contain significant amounts. What are the best

sources? (a) eggs, (b) wheat germ, (c) safflower oil, or (d) nuts.

4. Sulforaphane, a compound thought to protect against cancer, is found in

(a) broccoli, (b) cabbage, (c) tea, or (d) kale.

5. If you're looking for the most fiber in a loaf of bread, the operative words

are (a) unbleached, (b) enriched wheat flour, (c) whole-wheat flour, or (d)


6. True or false: Pink grapefruit usually costs more than white, but it's more


7. Say "calcium" and most people think milk, but other foods are rich in

calcium as well—such as which of the following? (a) dried figs, (b) broccoli,

(c) dried beans, or (d) almonds.

8. The label on a frozen dessert tells you that a serving has 110 calories and

3 grams of fat. Is this a high-fat food?

9. True or false: Honey and brown sugar are more nutritious than white


10. True or false: Despite some rumors, a lime juice marinade cannot really
"cook" raw fish or shellfish and kill all bacteria.

11. True or false: Yogurt is as nutritious as milk—often more so.

12. Which of these provides enough vitamin C to meet the daily RDA? (a) an

ounce of Cheddar cheese, (b) a cup of orange juice, (c) a cup of broccoli, or

(d) a medium-size baked potato with its skin.

Answers can be found by flipping this page over…


1. (b) A cup of prune juice has 3 milligrams of iron (that's 37% of the RDA for men, 17% of the RDA for

premenopausal women).

2. False. All animal products contain cholesterol, which is found equally in the lean meat and the fat:
about 20 to 25

milligrams per ounce. But it is still important to trim the fat from all meats and discard poultry skin,
because the highly

saturated fat has a worse effect on your blood cholesterol than dietary cholesterol itself.

3. (b, c, and d) Vegetable oils (except olive oil) and products made from them (such as margarine) are
the richest

sources. Nuts and wheat germ are also good. But most foods rich in vitamin E are very high in fat.

4. (a, b, and d) It is found primarily in members of the Brassica family, also known as cruciferous
vegetables, such as

broccoli, cabbage, kale, and cauliflower. These and other vegetables also contain other protective
elements, some of

which may not have been identified yet.

5. (c) Whole-wheat flour contains the bran and the germ, and thus is rich in vitamins, minerals, and
fiber. Wheat flour,

whether bleached or unbleached, loses vitamins and minerals when it is refined. Even when it is
enriched, only

some—not all—of these nutrients are added back in. "Twelve-grain" or "seven-grain" may not mean
anything, since
the bread can still be mostly re-fined wheat ("white") flour. Most rye and pumpernickel contain little or
no whole grain,

but if you can find whole-grain versions, they are good, too.

6. True. Ounce for ounce, pink and white grapefruits have the same number of calories and amount of
vitamin C, but

the pink variety has more than 40 times more beta carotene, plus some lycopene, another important

7. (all) Ounce for ounce, dried figs, broccoli, and cooked dry beans have as much or more calcium than
milk. Of

course, you shouldn't try to get all your calcium from figs and almonds—both are high in calories.

8. No. Only 24% of its calories come from fat. (To compute the percentage of fat calories, multiply the
grams of fat by

9—the number of calories in a gram of fat—and then divide the result by the number of calories per
serving.) As a

general rule, a food is considered "high-fat" if more than 30% of its calories come from fat. However,
even those foods

are not forbidden on a healthful diet. You have to balance them with other foods eaten in the meal and
during the

entire day so that, all together, fat contributes less than 30% of your daily calories.

9. False. Sugar is sugar, and no form of it offers significant nutritional advantages. Brown sugar is white
sugar with a

little molasses for coloring. Honey is sweeter than table sugar, but any additional nutrients in it are

10. True. Lime juice may kill bacteria on the surface of fish or shellfish, but it won't kill any dangerous

below the surface. Eating raw fish or shellfish marinated in lime juice (ceviche) is risky.

11. True. Yogurt starts out as milk, which is fermented by bacteria. It is usually thickened with nonfat
milk solids. Thus

yogurt has more calcium than milk (up to 450 milligrams per cup) and more B vitamins. It can definitely
play a role in a

healthy diet, if you stick to the nonfat or low-fat kind.

12. (b and c) The orange juice and broccoli have about 120 milligrams. (The new RDA is 90 milligrams for
men, 75

for women.) A 6-ounce potato has 24 milligrams. Cheese has none.

What two components of energy input and/or output should you attempt to modify in
a person who is overweight or obese?

basal energy expenditure and food intake

food intake and physical work

food intake and specific dynamic action

physical work and specific dynamic action

Kwashiorkor is characterized by all of the following EXCEPT:

gross underweight (< 60% of standard)


depigmentation of hair and/or skin

fatty liver

Treatment protocols for protein-energy malnutrition begin with

immunization to enhance ability to fight infection.

weight bearing exercise.

Replenishment of fluids followed by gradual increase in high quality protein and/or calories
in the diet.
supplementation of the diet with a high protein/high calorie drink.
A high intake of _____ can mask the blood symptoms of B12
deficiency but not the nerve damage associated with it.
All of the water-soluble vitamins are synthesized by plants and
cannot be stored in the body except...
D.Asorbic acid
All water soluble vitamins function as coenzymes except...
A."intrinsic factor" from gastric mucosa(Missed)
B."intrinsic factor" from lung mucosa
C."intrinsic factor" from gastric bile salts
D."intrinsic factor" from gastric acid

1) These are the functions of body protein

A. Immune function where antibodies attach bacteria and viruses

B. Fluid balance where blood proteins attract fluid.
C. Acid base balance where proteins act as buffer
D. Transport lipoproteins and other carrier molecules
E. All of the Above

2) You need increased protein needs when you have

A. Physical Stress
B. Injury
C. Intense weight training
D. All of the Above
E. None of the Above

3) Food sources of Omega 6 fatty acids are

A. Leafy vegetables
B. Seeds, Nuts, Grain
C. Vegetable Oils
D. Poultry Fat
E. All of the Above

4) Forms fatty deposits in the arteries which may lead to narrowing of the arteries,
restricted blood flow and eventually to heart attack or stroke.

A. Alcohol
B. Smoking
C. Cholesterol
D. Fatty acids
E. None of the Above

5) All of the following are soluble fibers except

A. Whole grain products

B. Oat Products
C. Barley Products
D. Legumes Products
E. None of the Above

6) Soluble fiber is shown to be effective in all of the following except

A. Reducing the risk of cardiovascular disease
B. Reducing the risk of diabetes
C. Reducing the risk of colon cancer
D. Reducing total blood cholesterol
E. Regulating blood sugar levels

7) Function as coenzyme factors

A. Vitamins
B. Minerals
C. Fats
D. Both a and b
E. Carbohydrates

8) Builds hemoglobin in the blood

A. Iron
B. Zinc
C. Thiamin
D. Niacin
E. None of the above

9) Food consumption process starts here

A. Mouth
B. Bile
C. Liver
D. Stomach
E. Small Intestine

10) Divides fat into small pieces to assist fat enzymes

A. Digestive enzymes
B. Water and electrolytes
C. Mucus
D. Bile
E. Hydrochloric Acid and Buffer Ions

11) Amino acids participate in protein building through a process known as

A. Anabolism
B. Metabolism
C. Botulism
D. Catabolism
E. Databolism

12) Structural and mechanical functions of body protein occur in

A. Collagen
B. Keratin
C. Motor Proteins
D. A and B
E. All of the Above

13) Essential for growth, cell structure, and the maintenance of a healthy immune
A. Omega 6 Fatty Acids
B. Omega 3 Fatty Acids
C. Omega 2 fatty Acids
D. Omega 7 fatty acids
E. None of the Above
14) All of the following are recommendations for Omega 3 fatty acid intake
A. Linolenic acid: oils, nuts, seeds, and soybeans
B. Human Milk
C. Fatty Cold Water Fish
D. A, B, and C
E. A & C

15) Primary function of ________ is tissue building.

A. Fats
B. Vitamins
C. Proteins
D. Carbohydrates
E. Minerals

16) Provide Amino Acids necessary for building and repairing tissues
A. Carbohydrates
B. Proteins
C. Fats
D. Fiber
E. None of the Above

17) Specific nerves regulate muscle action along the ________ tract.

A. Esophagus
B. Anus
C. Gastro Intestinal
D. Small Intestine
E. Large Intestine

18) Rhythmic waves that mix the food mass and move it forward

A. Periodic muscle contraction

B. Periodic muscle relaxation
C. Muscle tone
D. Muscle tonic contraction
E. Both A & B

19) These type of amino acids cannot be manufactured in the body and must come
from diet.
A. Conditionally indispensable amino acids
B. Indispensable amino acids
C. Dispensable amino acids
D. Essential amino acids
E. Both B & D

20) Sequence of amino acids determines

A. Function
B/ Shape
C. Blocks
D. Heat
E. Acidity

21) Examples of Omega 3 fatty acids are

A. Salmon
B. Flax Seed
C. Oils from cold water fish such as tuna
D. Herring and Sardines
E. All of the Above

22) Omega 3 fatty acids are

A. EPA and DHA
B. Made from linolenic acid
C. Important for heart health
D. May support immunity and inhibit development of certain cancers
E. All of the Above

23) All of the following are true about dietary fiber except
A. Not digestible
B. Digestible
C. Important in health promotion and disease prevention
D. Remains undigested in the GI tract and provides bulk to a diet
E. Cellulose

24) ________foods provide practical energy (calorie) sources because of their

availability, relatively low cost, and storage capacity.

A. Carbohydrates
B. Fats
C. Proteins
D. Vitamins
E. Minerals

25) Carbohydrates are

A. Primary source of fuel for heat.
B. Maintain body's back-up store of quick energy
C. Should provide 45 - 65% of total kcal
D. Primary source of fuel for energy
E. All of the Above

26) Secondary storage form of heat and energy come from

A. Proteins
B. Minerals
C. Fats
D. Carbohydrates
E. Vitamins

27) Beginning in the mouth, muscles and nerves in the GI tract coordinate their
actions to provide motility, an automatic response to the presence of food

A. Small Intestine motility

B. Large Intestine motility
C. Esophagus motility
D. Automatic motility
E. None of the Above

28) This is a characteristic of amino acids

A. Each protein is made up of hundreds of amino acids

B. Amino acids form unique chain sequences to form specific proteins
C. When protein foods are eaten, proteins are broken down into amino acids.
D. Amino Acids are reassembled in the body to form a variety of protein
E. All of the above

29) Protein is a compound composed of

A. Hydrogen atoms
B. Oxygen atoms
C. Carbon atoms
D. Nitrogen atoms
E. All of the above

30) Known as essential fatty acids since they cannot be synthesized by the body
A. Monounsaturated fats
B. Saturated fats
C. Trans fats
D. Polyunsaturated fats
E. Unsaturated fats

31) Excess dietary _____ especially from animal food sources is a health risk factor.

A. Fiber
B. Protein
C. Carbohydrates
D. Fat
E. None of the Above

32) Dietary fiber is provided in

A. Whole grains
B. Legumes
C. Vegetables
D. Fruits
E. All of the Above

33) Absorb water and swell to a larger bulk

A. Dietary fiber known as noncellulose polysaccharide

B. Dietary fiber known as cellulose polysaccharide
C. Disaccharides
D. Monosaccharides
E. Lignin

34) Digestion in the mouth and esophagus occurs when these glands at the back of
the tongue secrete a lingual lipase
A. Salivary glands
B. Adrenaline glands
C. Ebner's glands
D. Mucus glands
E. Pitituiary glands

35) In mechanical digestion, __________ breaks down food.

A. Constipation
B. Mastication
C. Lubrication
D. Both A and B
E. Both A and C

36) Undernutrition has the following characteristics

A. Limits work capacity
B. Limits immune system
C. Limits mental activity
D. Less than desired amounts of nutrients
E. All of the above

37) Sudden increases in fiber can result in

A. Gas
B. Bloating
C. Constipation
D. All of the above
E. None of the above

38) Functions of fat in the body

A. Provides a backup energy supply for the body that can be used when carbs are
B. Supplies essential nutrients in the form of fatty acids to the body, which are
necessary for proper functioning
C. Increases one's feeling of fullness after eating
D. All of the above
E. None of the above

39) Recommended protein intakes should be

A. Percentage of total calories
B. Percentage of total fat
C. Absolute number (grams/day)
D. Both A & C
E. None of the above

40) Sets maximum intake unlikely to pose adverse health risks

A. Tolerable upper intake levels
B. Adequate Intake
C. Recommended Daily Allowance
D. Estimated Average Requirement
E. Recommended Doses

41) Energy for physical activities and all work of body cells
A. Basic fuel supply
B. Intermediate fuel supply
C. Reserve fuel supply
D. Advanced fuel supply
E. None of the above

42) Fats in the small intestine triggers release of the hormone ________ which
signals the gall bladder to release its store of bile.
A. Triglyceride
B. Hydrolysis
C. Enzyme
D. Cholecystokinin
E. Dopamine

43) Building of larger substances from smaller particles such as building a complex
protein from single amino acids

A. Anabolism
B. Metabolism
C. Botulism
D. Catabolism
E. None of the above

44) Brain is dependent on minute - minute supply of ________ in the central

nervous system.
A. Glycogen
B. Triglyceride
C. Glucogenesis
D. Glucose
E. Fructose

45) Stored in liver and muscles for quick energy to be used at a later time
A. Glycogen
B. Glucose
C. Galactose
D. Bile
E. Fat

46) ______ servings of fruits and vegetables per day are recommended
A. 5 - 13
B. 5 - 7
C. 7 - 12
D. 7 - 10
E. 6 - 12

47) This is a vegetable subgroup that should be eaten several times a day
A. Dark Green
B. Orange
C. Legumes
D. Starchy vegetables
E. All of the Above

48) Only _______ foods contain fiber.

A. Animal foods
B. Seafoods
C. Plant foods
D. Whole foods
E. All of the Above

49) Most Americans eat twice as much ________ mg per day of Sodium.

A. 2300
B. 2200
C. 4000
D. 3000
E. 2400

50) Make most fats ________ and ________ fatty acids.

A. Polyunsaturated, Monounsaturated
B. Unsaturated, Trans
C. Trans, Monounsaturated
D. Monounsaturated, Unsaturated
E. Saturated, Trans