Health & Nutrition Review Q's Weeks 1-4

1. Describe the procedure for locating a reliable source of nutrition information.

Information from a website that sells their own nutritional supplements

Understand what constitutesa reliable source of information.
On the internet the information should comefrom a respected, credentialed author.
It should be factual, comprehensive,reasonable and supported by legitimate scientific publication. Legitimatenutrition claims are published in peer-reviewed journal and scrutinized by experts in the field of study. ARegistered Dietitian (RD) or nutritionist are also good sources.

Random blog post written by anyone with no credentials

Social media influencers promoting trendy diets without scientific evidence

The correct procedure involves seeking information from reputable and credible sources, such as respected authors, peer-reviewed journals, and registered dietitians. Sources like random blog posts, social media influencers, and websites selling products may lack scientific backing and reliability in the field of nutrition.

Explanation

The correct procedure involves seeking information from reputable and credible sources, such as respected authors, peer-reviewed journals, and registered dietitians. Sources like random blog posts, social media influencers, and websites selling products may lack scientific backing and reliability in the field of nutrition.

2. Define Quack.

The sound a duck makes

A type of bird

A medical professional specializing in alternative therapies

Promoters of false claims

The correct definition of 'Quack' is promoters of false claims, often specifically referring to individuals who make exaggerated or false claims about their abilities or products in fields such as medicine or health.

Explanation

The correct definition of 'Quack' is promoters of false claims, often specifically referring to individuals who make exaggerated or false claims about their abilities or products in fields such as medicine or health.

3. You consume a meal containing 45g carbohydrates, 39 grams of fat and 27 grams of protein. Work out the % of energy provided from these nutrients.

To calculate the percentage of energy from nutrients, you should multiply the grams of each nutrient by a fixed factor.

The percentage of energy provided by nutrients is directly proportional to the grams of each nutrient consumed.

The energy from carbohydrates, fat, and protein will always be equal in any given meal.

The percentage of your total energy intake from carbogydrates, fat and protein can be determined by dividing the number of calories from each energy nutrient by the total calories x 100.

The correct answer explains that the percentage of energy from each nutrient is based on the number of calories contributed by that nutrient relative to the total calorie intake. It involves calculating the proportion that each nutrient contributes to the overall caloric content of the meal.

Explanation

The correct answer explains that the percentage of energy from each nutrient is based on the number of calories contributed by that nutrient relative to the total calorie intake. It involves calculating the proportion that each nutrient contributes to the overall caloric content of the meal.

4. Define the term Daily Values and state the purpose of including Daily Values on food Labels.

Daily values- the maximum amount of calories you should consume in a day

Daily values- the number of steps you should walk daily for optimal health

Daily values- the ideal weight you should aim to achieve in a year

Daily values- the amount of fat, sodium, fiber and other nutrients health experts say should make up a healthy diet

The Daily Values on food labels tell you the percent of a nutrient that a serving of the food contributes to the healthy diet

Daily Values on food labels are specifically related to the nutrient content of the food and not related to calorie consumption, weight goals, or exercise recommendations.

Explanation

Daily Values on food labels are specifically related to the nutrient content of the food and not related to calorie consumption, weight goals, or exercise recommendations.

5. Define Lifestyle Disease.

Diseases that are solely a result of aging.

Diseases that only affect people in developing countries.

Diseases caused by genetic factors.

Conditions that may be aggravated by modern lifestyles that include toolittle exercise, poor diets, excessive drinking & smoking; also referred toas diseases of affluence (ie. Alzheimer's, asthma, cancer, liver disease, heart disease, stroke, acne, obesity, high blood pressure etc)

Lifestyle diseases are specifically linked to certain behaviors or choices in one's lifestyle that increase the risk of developing various conditions. They are not solely determined by genetic factors, geographical location, or age.

Explanation

Lifestyle diseases are specifically linked to certain behaviors or choices in one's lifestyle that increase the risk of developing various conditions. They are not solely determined by genetic factors, geographical location, or age.

6. How can an individual play a major part in preventing lifestyle diseases?

Engaging in extreme sports and high-risk activities

Factors in diet, lifestyle and the houseare thought to influence susceptibility to the diseases. Can be controlled ordelayed by changing relationships with the way of our life in the environment.Primary cause of lifestyle disease is a sedentary way of life; too muchdependence on technology has reduced dependence on physical effort. Eathealthy, exercise, refrain from alcohol and smoking, change in mindset and ahealthy outlook towards living.

Avoiding vaccinations and medications

Ignoring symptoms and avoiding medical check-ups

7. Which of the following are major Dietary Reference Intake Categories?

DV (Daily Value)

EAR (Estimated Average Requirement)
RDA ( Recommended Dietary Allowance)
AI ( Adequate Intake)
EER (Estimated Energy Requirement)
AMDR (Acceptable macronutrient distribution range)
UL (Tolerable upper intake level)

DASH (Dietary Approaches to Stop Hypertension)

BMI (Body Mass Index)

The major Dietary Reference Intake Categories are used to establish nutrient recommendations for healthy populations and individuals. The correct categories include EAR, RDA, AI, EER, AMDR, and UL. DV, BMI, and DASH are not part of the major DRIs.

Explanation

The major Dietary Reference Intake Categories are used to establish nutrient recommendations for healthy populations and individuals. The correct categories include EAR, RDA, AI, EER, AMDR, and UL. DV, BMI, and DASH are not part of the major DRIs.

8. What does DRI stand for in relation to nutrition?

A. A method for measuring body mass index (BMI).

C. Guidelines for food safety practices.

A set of reference values for energy andnutrients that can be used for planning and assessing diets for healthy people.

B. Recommended daily intake of saturated fats.

Dietary Reference Intakes (DRIs) are a set of reference values used to plan and assess nutrient intake for healthy individuals.

Explanation

Dietary Reference Intakes (DRIs) are a set of reference values used to plan and assess nutrient intake for healthy individuals.

9. What is the Estimated Average Requirement (EAR)?

The amount of a nutrient that exceeds the requirement for optimal health.

Theamount of a nutrient that is estimated to meet the requirement for the nutrientin half of the people of a specific age and gender.The EAR is usedin setting the RDA.

The amount of a nutrient needed to prevent deficiency diseases.

The maximum amount of a nutrient that can be safely consumed.

The Estimated Average Requirement (EAR) is specifically the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. It is a key factor used in setting the Recommended Dietary Allowance (RDA) for various nutrients.

Explanation

The Estimated Average Requirement (EAR) is specifically the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. It is a key factor used in setting the Recommended Dietary Allowance (RDA) for various nutrients.

10. What does EER stand for?

Estimated Exercise Requirement

The average calorie intake that is predicted tomaintain energy balance in a healthy adult of a defined age, gender, weight,height, and level of physical activity, consistent with good health.

Effective Energy Regulation

Energy Efficiency Ratio

EER refers to the estimated energy requirement needed to maintain energy balance in a healthy adult based on specific factors such as age, gender, weight, height, and physical activity level.

Explanation

EER refers to the estimated energy requirement needed to maintain energy balance in a healthy adult based on specific factors such as age, gender, weight, height, and physical activity level.

11. Why is % Daily Value used on food labels rather than the DRI Values?

% Daily Values provide information about the taste of the food, while DRI Values focus on nutritional content.

DRI Values are for specific populations only, whereas % Daily Values are for general consumers.

DRI Values are outdated and unreliable compared to % Daily Values.

% Daily Values tell you the percentage of a nutrient that a serving of the food contributes to a healthy diet which is helpful in determining the amount of nutrients the serve of food has; DRI values are reference values for energy and nutrients per day

The % Daily Values on food labels provide an easy way for consumers to assess the nutrient content of a serving of food based on a 2,000 calorie diet, while DRI Values are general reference values for the daily consumption of energy and nutrients.

Explanation

The % Daily Values on food labels provide an easy way for consumers to assess the nutrient content of a serving of food based on a 2,000 calorie diet, while DRI Values are general reference values for the daily consumption of energy and nutrients.

12. What are the recommended amounts for each of the food groups for a 2,000 calorie diet?

Grains- 5 Oz. Vegetables- 2 Cups Fruits- 3 Cups Oils- 4 Tsp. Milk- 2 1/2 Cups Meat & Beans- 6 Oz.

Grains- 6 Oz.
Vegetables- 2 1/2 Cups
Fruits- 2 Cups
Oils- 6 Tsp.
Milk- 3 Cups
Meat & Beans- 5 1/2 Oz.

Grains- 7 Oz. Vegetables- 2 Cups Fruits- 1 1/2 Cups Oils- 5 Tsp. Milk- 4 Cups Meat & Beans- 4 1/2 Oz.

Grains- 4 Oz. Vegetables- 3 Cups Fruits- 1 Cup Oils- 2 Tsp. Milk- 2 Cups Meat & Beans- 4 Oz.

The correct amounts recommended for each food group for a 2,000 calorie diet are: Grains- 6 Oz. Vegetables- 2 1/2 Cups Fruits- 2 Cups Oils- 6 Tsp. Milk- 3 Cups Meat & Beans- 5 1/2 Oz.

Explanation

The correct amounts recommended for each food group for a 2,000 calorie diet are: Grains- 6 Oz. Vegetables- 2 1/2 Cups Fruits- 2 Cups Oils- 6 Tsp. Milk- 3 Cups Meat & Beans- 5 1/2 Oz.

13. Draw the MyPyramid.

Write the MyPyramid.

Sing the MyPyramid.

Sculpt the MyPyramid.

See Attachment

The correct answer is 'See Attachment' because the question is asking for a visual representation of the MyPyramid, not for it to be written, sculpted, or sung.

Explanation

The correct answer is 'See Attachment' because the question is asking for a visual representation of the MyPyramid, not for it to be written, sculpted, or sung.

14. What are the dietary recommendations of the American Heart Association regarding fat intake?

Total Fat: 30% or less of total calories
Saturated and trans Fat: less than 10% of calories
Polyunsaturated fat: up to 10% of total calories
Monounsaturated fat: up to 20% of total calories
Dietary cholesterol: less than 300 mg/day on average

Polyunsaturated fat should be restricted to 5% of total calories intake

Fats should make up 50% of total calories intake

Saturated and trans Fat should make up 20% of total calories

The correct dietary recommendations from the American Heart Association include specific guidelines for different types of fats and cholesterol intake to promote cardiovascular health.

Explanation

The correct dietary recommendations from the American Heart Association include specific guidelines for different types of fats and cholesterol intake to promote cardiovascular health.

15. What are lipoproteins?

Lipoproteins are hormones that regulate lipid metabolism.

Clusters of lipids associated with proteins thatserve as transport vehicles for lipids in blood and lymph. There are four main typesof lipoproteins (Chylomicron, VLDL, LDL, HDL)

Lipoproteins are enzymes responsible for breaking down lipids in the body.

Lipoproteins are carbohydrates that aid in the digestion of fats.

Lipoproteins are molecular complexes composed of lipids and proteins that function as transport vehicles for lipids in the bloodstream and lymphatic system. They play a crucial role in lipid metabolism.

Explanation

Lipoproteins are molecular complexes composed of lipids and proteins that function as transport vehicles for lipids in the bloodstream and lymphatic system. They play a crucial role in lipid metabolism.

16. What is the main function of VLDL (Very Low Density Lipoprotein)?

A hormone released by the pancreas to regulate blood sugar levels.

A type of white blood cell responsible for fighting off infections.

Carries fats packaged or made by the liver tovarious tissues in the body.

A protein found in red blood cells that carries oxygen to the body's tissues.

VLDL mainly functions in transporting fats produced by the liver to different tissues in the body for energy and storage purposes.

Explanation

VLDL mainly functions in transporting fats produced by the liver to different tissues in the body for energy and storage purposes.

17. What is the primary function of LDL (Low Density Lipoprotein)?

LDL helps lower cholesterol levels in the blood.

Carries cholesterol (much of it synthesized inthe liver) to body cells. A high blood cholesterol level usually reflects highLDL.

LDL promotes the breakdown of fats in the digestive system.

LDL is responsible for transporting oxygen to the lungs.

LDL is known as 'bad' cholesterol because high levels can lead to buildup in the arteries, increasing the risk of heart disease. It mainly carries cholesterol to body cells, contributing to the formation of plaques in the arteries.

Explanation

LDL is known as 'bad' cholesterol because high levels can lead to buildup in the arteries, increasing the risk of heart disease. It mainly carries cholesterol to body cells, contributing to the formation of plaques in the arteries.

18. What is the main function of HDL (High Density Lipoprotein)?

Stimulates the release of excess cholesterol into the bloodstream.

Acts as a precursor for the synthesis of cholesterol in the body.

Carriescholesterol in the blood back to the liver for recycling or disposal.

Promotes the build-up of cholesterol in the arteries.

HDL (High Density Lipoprotein) is often referred to as 'good' cholesterol as it helps remove excess cholesterol from the bloodstream by carrying it back to the liver for processing or disposal. This function helps reduce the risk of cholesterol build-up in the arteries and related cardiovascular diseases.

Explanation

HDL (High Density Lipoprotein) is often referred to as 'good' cholesterol as it helps remove excess cholesterol from the bloodstream by carrying it back to the liver for processing or disposal. This function helps reduce the risk of cholesterol build-up in the arteries and related cardiovascular diseases.

19. What are some factors that can raise HDL levels?

Consuming trans fatty acids and not eating enough fiber

Consuming high amounts of saturated fat and sweets

Regularaerobic exercise (jogging, biking) Reducing your weight if you have excessweightGiving up tobacco, limiting alcohol intakeRemoving transfatty acid from dietEating more soluble fiber, omega 3 fatty acidHealthybody weight maintenance, healthy food
*reduce saturated fat, sweets, increasefiber

Being sedentary and not exercising

Factors that can raise HDL levels include engaging in regular aerobic exercise, maintaining a healthy weight, quitting tobacco use, limiting alcohol intake, removing trans fatty acids from the diet, and consuming foods rich in soluble fiber and omega 3 fatty acids. It is also important to maintain a healthy body weight and follow a diet low in saturated fat and sugary foods while being high in fiber to raise HDL levels.

Explanation

Factors that can raise HDL levels include engaging in regular aerobic exercise, maintaining a healthy weight, quitting tobacco use, limiting alcohol intake, removing trans fatty acids from the diet, and consuming foods rich in soluble fiber and omega 3 fatty acids. It is also important to maintain a healthy body weight and follow a diet low in saturated fat and sugary foods while being high in fiber to raise HDL levels.

20. How is margarine better than butter?

Margarine is higher in saturated fat and cholesterol than butter.

You should choose margarine as a substitue for butter as long as it does not contrain trans fat and no more than 2 grams of saturated fats. Maragarine is lower in saturated fat and cholesterol than butter. It contains greater amounts of polyunsaturated and monosaturated oils which help reduce bad cholesterol.

Margarine is not suitable for cooking or baking.

Margarine does not have any health benefits compared to butter.

Margarine is considered better than butter due to its lower saturated fat and cholesterol content, along with higher amounts of healthier oils such as polyunsaturated and monounsaturated fats.

Explanation

Margarine is considered better than butter due to its lower saturated fat and cholesterol content, along with higher amounts of healthier oils such as polyunsaturated and monounsaturated fats.