Nutrition Exam 1 Questions And Answers Solution Guaranteed

What is a processed food? - correct answers foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. What are the various factors that drive food choice? Can you give an example of each? - correct answers Advertising (media) Availability (Trader Joe's vs. corner store) Cost (can you afford it) Emotional comfort (ice cream after a bad day) Habit (PB&J for lunch at school) Personal preference and genetic inheritance (the Clarks all love ketchup) Positive or negative association (Flat Tummy Tea) Region of the country (southern food) Social norms ("You don't like my cooking?") Values or beliefs (veganism for environmental reasons) Weight (choosing celery over chips as part of diet) Nutrition or health benefits (eating spinach for fiber) What are the macronutrients? - correct answers carbohydrates, fats (lipids), proteins Name several diseases that are influenced by nutrition - correct answers heart disease, strokes, diabetes mellitus, some cancers How many calories/g are provided by fat, protein, and carbohydrate - correct answers carb: 4 cal/gram protein: 4 cal/gram fat (lipid): 9 cal/gram Do you know how to calculate how many calories come from each of the macronutrients if given the amount of each macronutrient in a food? (1 cup=128 grams) 8 grams of carbs= how many calories 10 grams of fat=how many calories 2 grams of protein=how many calories - correct answers 32 calories of carbs 90 calories of fats 8 grams of protein If given the total calories in a food, and the amount of fat in a food, do you know how to calculate the percent of calories from fat? 100 cal in french fries 2 grams of fat % of calories from fat? - correct answers 2 grams of fat x 9 calories/gram=18 calories 18/100=0.18x100=18% calories from fat in french fries What is the definition of an essential nutrient? - correct answers the nutrients that the body cannot make for itself (or cannot make fast enough) from other raw materials; nutrients that must be obtained from food to prevent deficiencies. What are the Stages of Change? - correct answers precontemplation, contemplation, preparation, action, maintenance, adoption/moving on What are scientifically valid sources of nutrition information? Where can you find them? - correct answers Pubmed, DRI lists (RDA, AI, UL, AMDR), peer-reviewed articles Identify the four main types of research design - correct answers case study, epidemiological study, intervention study (controlled clinical trials), laboratory study Recognize the steps in the scientific method. - correct answers observation & question, hypothesis & prediction, experiment, results & interpretations, hypothesis supported=theory, hypothesis not supported=new observations & questions What are the energy-yielding nutrients? - correct answers fats, carbs, proteins Compare the energy density or nutrient density of food - correct answers energy density is how many calories a food has in it nutrient density how many nutrients a food has in it Often inversely related Donuts=high in calories, low in nutrients Veggies=low in calories, high in nutrients What are the five DRI's and what is the purpose of each one? - correct answers Recommended Dietary Allowances (RDA)=bedrock, nutrient intake goals for individuals Adequate Intakes (AI)=same as RDA but not as solid research Tolerable Upper Intake Levels (UL)=max average daily intake of nutrient Estimated Average Requirements (EAR)=for policy Acceptable Macronutrient Distribution Ranges (AMDR)=values for carbs/fats/proteins expressed as % What are the Acceptable Macronutrient Distribution Ranges for Carbs, Fat, and Protein? - correct answers 45-65 20-35 10-35 Who issues the Dietary Guidelines for Americans? Are these guidelines influenced by lobbyists? - correct answers U.S. Department of Agriculture yes (dairy, sugar esp. soda) What do the Dietary Guidelines for Americans recommend Americans increase and decrease in their diets? Do they make any statements about physical activity? - correct answers increase variety of veggies, nutrient density decrease saturated/trans fats (10% cal/day), added sugars (10% cal/day, big deal), sodium (2300 mg/day) 1 drink/day women, 2 drinks/day men Dietary Guidelines for Americans 5 Main Goals - correct answers 1. healthy eating across lifespan 2. focus on variety, nutrient density, amount 3. less added sugar, trans/sat fats, sodium 4. healthier food/bevs 5. support healthier eating patterns for all USDA fruit recommendations - correct answers 1 c fruit=1 c fresh/frozen/cooked/canned 1/2 c dried 1 c 100% fruit juice variety and whole folate, vitamin A, vitamin C, potassium, fiber USDA vegetable recommendations - correct answers 1 c vegetables=1 c cut-up raw/cooked, cooked legumes, vegetable juice 2 c raw leafy greens dark green (broccoli, leafy greens like arugula, beet greens, bok choy, collard greens, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress) red and orange (carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, tomato juice, vegetable juice, winter squash like acorn/butternut) legumes (black beans, black-eyed peas, garbanzo beans aka chickpeas, kidney beans, lentils, navy beans, pinto beans, soybeans, soy products like tofu, split peas, white beans) starchy (cassava, corn, green peas, hominy, lima beans, potatoes) other (artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages, cactus, cauliflower, celery, cucumbers, eggplant, green beans, green bell peppers, iceberg lettuce, mushrooms, okra, onions, seaweed, snow peas, zucchini) folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, fiber USDA grains recommendations - correct answers 1 oz=1 slice of bread, 1/2 c cooked rice, pasta, cereal, 1 oz dry pasta/rice, 1 c read-t-eat cereal flakes, 3 c popped popcorn make at least half of grain selections whole grains whole grains and enriched refined products folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, fiber USDA protein recommendations - correct answers 1 oz protein foods=1 oz cooked lean meat/poultry/seafood, 1 egg, 1/4 c cooked legumes/tofu, 1 tbs peanut butter, 1/2 oz nuts or seeds variety of food from 3 subgroups (seafood, meats/poultry/eggs, nuts/seeds/soy products) including seafood in place of meat/poultry twice a week protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, zinc USDA milk and milk products recommendations - correct answers 1 c milk/milk product=1 c milk, yogurt, fortified soy milk, 1.5 oz natural cheese, 2 oz processed cheese fat-free/low-fat choices good: fat-free or 1% low-fat milk and fat-free or 1% low-fat milk products, avoid others protein, riboflavin, vitamin B12, calcium, potassium, and when fortified vitamin A and vitamin D USDA oil recommendations - correct answers not a food group but featured because they contribute vitamin E and essential fatty acids