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THE BASIS OF A HEALTHY DIET

The correct answer for each question is indicated by a

Having variety in your diet means:


A controlling portion
) size.
B making sure you choose foods from each of the food
) groups.
C choosing foods rich in
) phytochemicals.
D choosing different types of foods within each food
) group.
Feedback: Incorrect: Moderation is controlling portion size.

Functional foods
A are rich sources of vitamins, therefore very
) functional.
B provide health benefits beyond those supplied by the traditional
) nutrients.
C are foods that contain one main functional
) ingredient.
D are only available from animal food
) sources.
Feedback: Correct: Functional foods provide health benefits beyond those
supplied by the traditional nutrients.

Weighing and measuring portion sizes is an example of applying which of


the following to your diet?
A Variety.
)
B Balance

) .
C Moderation
) .
D Nutrition
) Facts
Feedback: Incorrect: Balance is choosing foods from each of the food
groups.

Which statement best describes nutrient density?


A Choose a number of different foods within any given food group
) rather than the same old thing.
B Consume a variety of foods from the five major food groups every
) day.
C Plan your entire days diet so that you juggle nutrient
) sources.
D)Consume foods that have the most nutrients for their
calories.

A nutrition facts panel listing vitamin A and vitamin C contents, along with
the amounts of the minerals calcium and iron must appear.
A If a vitamin or mineral has been lost in
) processing.
B If the manufacturer advertises the nutritional benefits for the
) food.
C In the food uses "enriched" flour.
)
D)On almost all foods.

The concept of low energy dense foods is based upon


A)consuming very few calories each day to speed up weight loss.
B)avoiding any foods with fiber since fiber is not digested and
absorbed and there fore does not provide any nutrients to the
body.
C eating foods that weigh a lot but contribute few calories.
)
D)limiting fluid intake to prevent water retention in the body

The RDAs (Recommended Dietary Allowances) recommend nutrient


amounts for essential nutrients
A)for practically all healthy people.
B)will decrease risk of certain chronic diseases.
C)are specified by gender and by age.
D)all of the above
Feedback: In setting the RDAs consideration is given to a nutrient's ability ..
prevent chronic disease, rather than just prevent deficiency.

Which of the following would not be included in anthropometric


measurements?
A)height and weight.
B)head circumference.
C)skinfold thickness.
D)blood and urine tests.
Feedback: Methods for anthropometric measurements include height and
weight, head circumferences, and skinfold thickness.

If your daily intake of a vitamin does not meet the RDA:


A)you necessarily have a poor diet.
B)you may not be meeting your needs.
C)this is of no consequence because the RDAs are designed for
groups.
D)you are safe if you meet at least half the RDA.
Feedback: Incorrect:Even though the RDA=s are set to meet the needs of
97% of the population, if an individual consumes less than the
recommendation they may be at risk for development of health problems
from poor nutrition.

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The DRI's (Dietary Reference Intakes) are nutrient recommendations:


A)intended mainly for diet planning.
B that ensure good health for all individuals.
)
C)that represent minimum daily needs.
D)are appropriate for those who are undernourished or who have
some type of disease.
Feedback: Incorrect:The only nutrients for which minimum daily needs
have been set are sodium, potassium, and chloride.

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Katie has just completed a dietary analysis of the foods she ate for three
days and the vitamin/mineral supplement she takes every morning. As a
result of doing this assignment, Katie now has a pretty good idea of the
amount of each nutrient she consumes per day. Since she takes a
supplement some of her totals exceeded the RDA's. Which of the following
sources would be most helpful in determining if she is consuming too much
of a nutrient?
A)Adequate Intake (AI)
B)Tolerable Upper Intake Levels (UL)
C)Daily Values (DV)

D)Daily Reference Intakes (DRI)


Feedback: Incorrect: AI is a recommendation when the RDA cannot be
determined.

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An Adequate Intake:
A)is set for nutrients for which there not enough research to
establish an RDA.
B)gives a range for the RDA.
C)is used to set the Daily Values.
D)reflects weekly needs.

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Labeling laws require that ingredients in food products be listed on the


container in descending order of their:
A)Energy Content.
B)Cost.
C)Nutrient Density.
D)Weight.

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Dietary Guidelines have been issued primarily to lessen:


A)vitamin E deficiencies in the U.S.
B)weaknesses in the Food Guide Pyramid.
C)the incidence of chronic "killer" diseases.
D)weaknesses in the RDA.

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The Food Guide Pyramid provides the full allowance of:


A)all essential nutrients.
B)all essential nutrients except energy.
C most of the essential nutrients, along with energy.
)
D)most of the essential nutrients, except energy, for many men.

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Which suggestion would NOT greatly improve the possible nutrient


"weaknesses" of the Food Guide Pyramid?
A)use whole grains.
B)double milk portions.
C)eat more milk portions.
D)eat more kidney beans.

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A Nutrition Facts panel listing selected vitamin and mineral contents must
appear:
A)if a vitamin or mineral has been lost in processing.
B)if the manufacturer advertises the nutritional benefits for the
food.
C)If the food uses "enriched" flour.
D)on almost all foods.

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The vitamin or mineral content of a food, compared to its contribution in


total calories, is referred to as:

A)natural density.
B)standard of identity.
C)caloric density.
D)nutrient density.

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Phytochemicals are:
A)available only in vitamin and mineral supplements.
B)absolutely required parts of a diet.
C)chemical found in plants and animal products.
D)substances that probably provide health benefits.

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Mandatory food labeling of processed foods except those with meat and
poultry is regulated by the:
A)USDA
B)FTC
C)FDA
D)GAO

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Reading food labels helps consumers:


A)identify amounts of salt or sodium in the product.
B)determine the sugar content of the product.
C)determine the amount and kind of fat in the product.

D)choose foods with food sources of dietary fiber.


E)all of the above.

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Health promotion and disease prevention can be achieved by:


A)proper diet and exercise.
B)observing the "no smoking" edict.
C)limiting alcohol intake and learning how to deal with stress.
D)all the above.

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"Enriched" grains do NOT have which of the following substances added


back?
A)dietary fiber.
B)niacin.
C)iron.
D)thiamin.

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If a product is said to be "Sugar Free" it contains how much sugar?


A)none.
B)less than 0.5 grams of sugar per serving.
C)no more than 40 kcal per serving.
D)less than 10.0 grams.

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A biochemical lesion:
A)can be present without outward signs and symptoms.
B)is seen on visual inspection of the body.
C)is identified through examination of blood or urine products.
D)A and C.
Feedback: A biochemical lesion results from a nutrient deficiency which is
termed subclinical because there are no outward signs or symptoms, but this
is not the only correct answer.