WGU C458 Health, Fitness, & Wellness: (Latest 2026/2027 Update)
Nutrition & Health | Q&A | Grade A | 100% Correct (Verified Answers) –
WGU Program
Subject: C458 – Health, Fitness, and Wellness / Nutrition and Health Fundamentals
Source: WGU – Nutritional Science, Substance Abuse, and Psychosocial Health
Format: Q&A Guide with Rationale | All Definitions Exhausted
Total questions: 110 (every term from raw data)
1: What are fatty acids that are produced when polyunsaturated oils are hydrogenated to
make them more solid?
Correct Answer: Trans fats
1. Trans fats are created through industrial hydrogenation to increase shelf life and stability of processed foods. They
raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
2. Found in fried foods, baked goods, margarine, and processed snacks. The FDA has banned artificial trans fats due to
cardiovascular risks.
3. Limit trans fat intake to as close to zero as possible; check ingredient labels for "partially hydrogenated oils."
2: What compounds facilitate the transport of cholesterol in the blood to the liver for
metabolism and elimination from the body?
Correct Answer: High-density lipoproteins (HDL)
1. HDL is "good" cholesterol. It picks up excess cholesterol from arteries and transports it to the liver for excretion,
reducing cardiovascular disease risk.
2. Optimal HDL levels: >60 mg/dL for men, >50 mg/dL for women. Low HDL is a risk factor for heart disease.
3. HDL increases with aerobic exercise, healthy fats (olive oil, nuts, fatty fish), and smoking cessation.
3: What are basic nutrients composed of carbon and hydrogen molecules needed for
proper functioning of cells, insulation of body organs, maintenance of body temperature,
and healthy skin and hair?
Correct Answer: Fats (lipids)
1. Fats are essential macronutrients providing 9 calories per gram. They aid in vitamin absorption (A, D, E, K), hormone
production, and cell membrane integrity.
2. Types include saturated, unsaturated, and trans fats. Limit saturated fat to <10% of daily calories.
3. A fat-free diet can cause essential fatty acid deficiency, leading to skin issues, hormone imbalances, and impaired
brain function.
4: What are the RDIs and DRVs together making up the values seen on food and
supplement labels?
Correct Answer: Daily Values (DV)
1. Daily Values are reference amounts of nutrients to consume or not exceed daily, based on a 2,000-calorie diet.
2. DV helps consumers compare products and understand nutrient contribution to overall diet. %DV <5% is low; >20%
is high.
3. RDI (Reference Daily Intake) is for vitamins/minerals; DRV (Daily Reference Value) is for macronutrients and fiber.
,5: What is fiber — the major form of complex carbohydrates?
Correct Answer: Cellulose
1. Cellulose is an indigestible polysaccharide that provides structural support to plant cell walls. It is the most abundant
organic compound on earth.
2. As dietary fiber, cellulose promotes regular bowel movements, reduces constipation, and may lower risk of colon
cancer.
3. Sources: whole grains, vegetables, nuts, and beans. Humans lack cellulase enzyme, so cellulose passes through
digestive system intact.
6: What are essential organic compounds that promote growth and reproduction and help
maintain life and health?
Correct Answer: Vitamins
1. Vitamins are micronutrients needed in small amounts. They act as coenzymes in metabolic reactions, support
immune function, and prevent deficiency diseases.
2. Fat-soluble vitamins (A, D, E, K) stored in body; water-soluble (B-complex, C) need regular replenishment.
3. Deficiencies cause specific diseases: Vitamin C deficiency causes scurvy; Vitamin D deficiency causes rickets.
7: What are the average daily intakes of energy and nutrients considered adequate to meet
the needs of most healthy people in the US under usual conditions?
Correct Answer: Recommended Dietary Allowances (RDA)
1. RDA is part of the Dietary Reference Intakes (DRIs) and meets needs of 97-98% of healthy individuals in a life-
stage/gender group.
2. Based on scientific evidence to prevent deficiency diseases. Example: RDA for vitamin C is 75-90 mg/day.
3. RDA is higher than EAR (Estimated Average Requirement) but lower than UL (Tolerable Upper Intake Level).
8: What is a set of nutritional values, a new combined listing including more than 26
essential vitamins and minerals, that apply to healthy people?
Correct Answer: Dietary Reference Intakes (DRI)
1. DRI is an umbrella term for multiple reference values: RDA, AI, EAR, UL. It replaced earlier RDAs to include chronic
disease prevention.
2. DRI values vary by age, sex, and life stage (pregnancy, lactation). Used for nutrition labeling and dietary planning.
3. Established by the National Academies of Sciences, Engineering, and Medicine.
9: What are fats that are unable to hold more hydrogen in their chemical structure, derived
mostly from animal sources, and solid at room temperature?
Correct Answer: Saturated fats
1. Saturated fats have no double bonds between carbon atoms (saturated with hydrogen). They raise LDL cholesterol
and heart disease risk.
2. Sources: red meat, butter, cheese, coconut oil, palm oil. American Heart Association recommends limiting to <6% of
daily calories.
3. Replace with unsaturated fats (olive oil, nuts, avocados) to improve lipid profile.
10: What are the dietary guidelines developed by the FDA and the USDA called?
Correct Answer: U.S. Recommended Daily Allowances (USRDA) — historical term now replaced by Daily Values
1. USRDA was established in 1973 for food labeling, based on 1968 RDAs. It has been replaced by Daily Values (DV)
which are updated more frequently.
2. Current Dietary Guidelines for Americans (joint USDA/HHS publication) provide evidence-based nutrition
recommendations every 5 years.
3. Key guidelines: limit added sugars to <10% calories, saturated fat to <10%, sodium to <2300 mg/day.
, 11: What is a form of fat circulating in the blood that can accumulate on the inner walls of
arteries?
Correct Answer: Cholesterol
1. Cholesterol is a waxy, fat-like substance essential for cell membranes, hormone production, and vitamin D synthesis.
The body produces enough; dietary cholesterol is additional.
2. High LDL cholesterol leads to atherosclerosis (plaque buildup), increasing heart attack and stroke risk.
3. Desirable total cholesterol <200 mg/dL; LDL <100 mg/dL; HDL >40 mg/dL (men) or >50 mg/dL (women).
12: What are best estimates of nutritional needs called when scientific evidence is
insufficient to establish RDA?
Correct Answer: Adequate Intake (AI)
1. AI is used when RDA cannot be determined due to insufficient evidence. It is based on observed or experimentally
determined approximations.
2. Examples: AI for calcium for infants (based on human milk content); AI for vitamin D for infants (200 IU/day).
3. AI is more tentative than RDA; intended to be a goal for individual intake.
13: What is a complex carbohydrate formed by the combination of long chains of
saccharides?
Correct Answer: Polysaccharide
1. Polysaccharides are long chains of monosaccharides (simple sugars). They include starch (energy storage in plants),
glycogen (energy storage in animals), and cellulose (structural fiber).
2. Complex carbohydrates digest slower than simple sugars, providing sustained energy and promoting satiety.
3. Sources: whole grains, legumes, vegetables. Recommended intake: 45-65% of total daily calories.
14: What is iron toxicity due to excess consumption called?
Correct Answer: Hemochromatosis
1. Hemochromatosis is a condition of iron overload, either genetic (hereditary) or acquired from excessive iron intake
or blood transfusions.
2. Excess iron deposits in organs (liver, heart, pancreas) causing cirrhosis, heart failure, diabetes, and skin pigmentation
changes.
3. Treatment: therapeutic phlebotomy (blood removal) to reduce iron stores. Upper limit for iron is 45 mg/day for
adults.
15: What is a major type of carbohydrate that provides sustained energy?
Correct Answer: Complex carbohydrates
1. Complex carbohydrates include starches and fiber. They consist of longer chains of sugar molecules, digesting
slowly for steady glucose release.
2. Benefits: sustained energy, blood sugar stability, weight management, and reduced risk of type 2 diabetes and heart
disease.
3. Sources: whole grains (oats, brown rice, quinoa), legumes, starchy vegetables (potatoes, corn).
16: What compounds facilitate the transport of cholesterol in the blood to the body's
cells?
Correct Answer: Low-density lipoproteins (LDL)
1. LDL is "bad" cholesterol. It carries cholesterol from liver to body cells. Excess LDL deposits cholesterol in artery walls,
forming plaque.
2. High LDL is a major risk factor for atherosclerosis, heart attack, and stroke. Optimal LDL <100 mg/dL.
3. LDL is lowered by reducing saturated/trans fats, increasing soluble fiber (oats, beans), and statin medications if
needed.
Nutrition & Health | Q&A | Grade A | 100% Correct (Verified Answers) –
WGU Program
Subject: C458 – Health, Fitness, and Wellness / Nutrition and Health Fundamentals
Source: WGU – Nutritional Science, Substance Abuse, and Psychosocial Health
Format: Q&A Guide with Rationale | All Definitions Exhausted
Total questions: 110 (every term from raw data)
1: What are fatty acids that are produced when polyunsaturated oils are hydrogenated to
make them more solid?
Correct Answer: Trans fats
1. Trans fats are created through industrial hydrogenation to increase shelf life and stability of processed foods. They
raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
2. Found in fried foods, baked goods, margarine, and processed snacks. The FDA has banned artificial trans fats due to
cardiovascular risks.
3. Limit trans fat intake to as close to zero as possible; check ingredient labels for "partially hydrogenated oils."
2: What compounds facilitate the transport of cholesterol in the blood to the liver for
metabolism and elimination from the body?
Correct Answer: High-density lipoproteins (HDL)
1. HDL is "good" cholesterol. It picks up excess cholesterol from arteries and transports it to the liver for excretion,
reducing cardiovascular disease risk.
2. Optimal HDL levels: >60 mg/dL for men, >50 mg/dL for women. Low HDL is a risk factor for heart disease.
3. HDL increases with aerobic exercise, healthy fats (olive oil, nuts, fatty fish), and smoking cessation.
3: What are basic nutrients composed of carbon and hydrogen molecules needed for
proper functioning of cells, insulation of body organs, maintenance of body temperature,
and healthy skin and hair?
Correct Answer: Fats (lipids)
1. Fats are essential macronutrients providing 9 calories per gram. They aid in vitamin absorption (A, D, E, K), hormone
production, and cell membrane integrity.
2. Types include saturated, unsaturated, and trans fats. Limit saturated fat to <10% of daily calories.
3. A fat-free diet can cause essential fatty acid deficiency, leading to skin issues, hormone imbalances, and impaired
brain function.
4: What are the RDIs and DRVs together making up the values seen on food and
supplement labels?
Correct Answer: Daily Values (DV)
1. Daily Values are reference amounts of nutrients to consume or not exceed daily, based on a 2,000-calorie diet.
2. DV helps consumers compare products and understand nutrient contribution to overall diet. %DV <5% is low; >20%
is high.
3. RDI (Reference Daily Intake) is for vitamins/minerals; DRV (Daily Reference Value) is for macronutrients and fiber.
,5: What is fiber — the major form of complex carbohydrates?
Correct Answer: Cellulose
1. Cellulose is an indigestible polysaccharide that provides structural support to plant cell walls. It is the most abundant
organic compound on earth.
2. As dietary fiber, cellulose promotes regular bowel movements, reduces constipation, and may lower risk of colon
cancer.
3. Sources: whole grains, vegetables, nuts, and beans. Humans lack cellulase enzyme, so cellulose passes through
digestive system intact.
6: What are essential organic compounds that promote growth and reproduction and help
maintain life and health?
Correct Answer: Vitamins
1. Vitamins are micronutrients needed in small amounts. They act as coenzymes in metabolic reactions, support
immune function, and prevent deficiency diseases.
2. Fat-soluble vitamins (A, D, E, K) stored in body; water-soluble (B-complex, C) need regular replenishment.
3. Deficiencies cause specific diseases: Vitamin C deficiency causes scurvy; Vitamin D deficiency causes rickets.
7: What are the average daily intakes of energy and nutrients considered adequate to meet
the needs of most healthy people in the US under usual conditions?
Correct Answer: Recommended Dietary Allowances (RDA)
1. RDA is part of the Dietary Reference Intakes (DRIs) and meets needs of 97-98% of healthy individuals in a life-
stage/gender group.
2. Based on scientific evidence to prevent deficiency diseases. Example: RDA for vitamin C is 75-90 mg/day.
3. RDA is higher than EAR (Estimated Average Requirement) but lower than UL (Tolerable Upper Intake Level).
8: What is a set of nutritional values, a new combined listing including more than 26
essential vitamins and minerals, that apply to healthy people?
Correct Answer: Dietary Reference Intakes (DRI)
1. DRI is an umbrella term for multiple reference values: RDA, AI, EAR, UL. It replaced earlier RDAs to include chronic
disease prevention.
2. DRI values vary by age, sex, and life stage (pregnancy, lactation). Used for nutrition labeling and dietary planning.
3. Established by the National Academies of Sciences, Engineering, and Medicine.
9: What are fats that are unable to hold more hydrogen in their chemical structure, derived
mostly from animal sources, and solid at room temperature?
Correct Answer: Saturated fats
1. Saturated fats have no double bonds between carbon atoms (saturated with hydrogen). They raise LDL cholesterol
and heart disease risk.
2. Sources: red meat, butter, cheese, coconut oil, palm oil. American Heart Association recommends limiting to <6% of
daily calories.
3. Replace with unsaturated fats (olive oil, nuts, avocados) to improve lipid profile.
10: What are the dietary guidelines developed by the FDA and the USDA called?
Correct Answer: U.S. Recommended Daily Allowances (USRDA) — historical term now replaced by Daily Values
1. USRDA was established in 1973 for food labeling, based on 1968 RDAs. It has been replaced by Daily Values (DV)
which are updated more frequently.
2. Current Dietary Guidelines for Americans (joint USDA/HHS publication) provide evidence-based nutrition
recommendations every 5 years.
3. Key guidelines: limit added sugars to <10% calories, saturated fat to <10%, sodium to <2300 mg/day.
, 11: What is a form of fat circulating in the blood that can accumulate on the inner walls of
arteries?
Correct Answer: Cholesterol
1. Cholesterol is a waxy, fat-like substance essential for cell membranes, hormone production, and vitamin D synthesis.
The body produces enough; dietary cholesterol is additional.
2. High LDL cholesterol leads to atherosclerosis (plaque buildup), increasing heart attack and stroke risk.
3. Desirable total cholesterol <200 mg/dL; LDL <100 mg/dL; HDL >40 mg/dL (men) or >50 mg/dL (women).
12: What are best estimates of nutritional needs called when scientific evidence is
insufficient to establish RDA?
Correct Answer: Adequate Intake (AI)
1. AI is used when RDA cannot be determined due to insufficient evidence. It is based on observed or experimentally
determined approximations.
2. Examples: AI for calcium for infants (based on human milk content); AI for vitamin D for infants (200 IU/day).
3. AI is more tentative than RDA; intended to be a goal for individual intake.
13: What is a complex carbohydrate formed by the combination of long chains of
saccharides?
Correct Answer: Polysaccharide
1. Polysaccharides are long chains of monosaccharides (simple sugars). They include starch (energy storage in plants),
glycogen (energy storage in animals), and cellulose (structural fiber).
2. Complex carbohydrates digest slower than simple sugars, providing sustained energy and promoting satiety.
3. Sources: whole grains, legumes, vegetables. Recommended intake: 45-65% of total daily calories.
14: What is iron toxicity due to excess consumption called?
Correct Answer: Hemochromatosis
1. Hemochromatosis is a condition of iron overload, either genetic (hereditary) or acquired from excessive iron intake
or blood transfusions.
2. Excess iron deposits in organs (liver, heart, pancreas) causing cirrhosis, heart failure, diabetes, and skin pigmentation
changes.
3. Treatment: therapeutic phlebotomy (blood removal) to reduce iron stores. Upper limit for iron is 45 mg/day for
adults.
15: What is a major type of carbohydrate that provides sustained energy?
Correct Answer: Complex carbohydrates
1. Complex carbohydrates include starches and fiber. They consist of longer chains of sugar molecules, digesting
slowly for steady glucose release.
2. Benefits: sustained energy, blood sugar stability, weight management, and reduced risk of type 2 diabetes and heart
disease.
3. Sources: whole grains (oats, brown rice, quinoa), legumes, starchy vegetables (potatoes, corn).
16: What compounds facilitate the transport of cholesterol in the blood to the body's
cells?
Correct Answer: Low-density lipoproteins (LDL)
1. LDL is "bad" cholesterol. It carries cholesterol from liver to body cells. Excess LDL deposits cholesterol in artery walls,
forming plaque.
2. High LDL is a major risk factor for atherosclerosis, heart attack, and stroke. Optimal LDL <100 mg/dL.
3. LDL is lowered by reducing saturated/trans fats, increasing soluble fiber (oats, beans), and statin medications if
needed.
