Multiple choice: Which nutrient class directly provides energy to the body?
A) Vitamins
B) Minerals
C) Carbohydrates
D) Water
Correct answer: C) Carbohydrates
Explanation: Carbohydrates are oxidized to release energy used by cells.

 

Short answer: State the energy values per gram for carbohydrate, protein, fat, and alcohol.
Correct answer: Carbohydrate provides about 4 kilocalories per gram, protein provides about 4 kilocalories per gram, fat provides about 9 kilocalories per gram, and alcohol provides about 7 kilocalories per gram.
Explanation: These are the Atwater factors commonly used in nutrition.

 

Fill in: An essential nutrient is one that the body __________ make in adequate amounts and therefore must obtain from the diet.
Correct answer: cannot
Explanation: Essential nutrients must be supplied by food because synthesis is insufficient or absent.

 

True or False: Dietary fiber is digested and absorbed in the small intestine to provide glucose directly.
Correct answer: False.
Explanation: Most fiber is not digested; some is fermented by gut microbes to short-chain fatty acids.

 

Multiple choice: Which type of fatty acid has no double bonds?
A) Monounsaturated fatty acid
B) Polyunsaturated fatty acid
C) Saturated fatty acid
D) Trans fatty acid
Correct answer: C) Saturated fatty acid
Explanation: Saturated fatty acids contain only single bonds between carbon atoms.

 

Short answer: Define complete protein and give an example food source.
Correct answer: A complete protein provides all indispensable amino acids in adequate proportions; examples include eggs, dairy, soy, and most animal meats.
Explanation: Indispensable amino acids cannot be synthesized in sufficient amounts.

 

Fill in: The two essential fatty acids are linoleic acid (omega-6) and __________ (omega-3).
Correct answer: alpha-linolenic acid
Explanation: These must be obtained from food and are precursors to longer-chain fatty acids.

 

True or False: Cholesterol is found in both animal foods and plant foods.
Correct answer: False.
Explanation: Cholesterol is produced by animals; plants contain phytosterols but not cholesterol.

 

Multiple choice: Which lipoprotein primarily transports cholesterol from the liver to tissues?
A) Chylomicron
B) Very low-density lipoprotein
C) Low-density lipoprotein
D) High-density lipoprotein
Correct answer: C) Low-density lipoprotein
Explanation: Low-density lipoprotein delivers cholesterol to peripheral cells.

 

Short answer: Describe the primary functions of dietary fiber in human health.
Correct answer: Fiber helps normalize bowel movements, supports satiety, modulates post-meal glucose, lowers blood cholesterol by binding bile acids, and supports gut microbial health.
Explanation: Soluble and insoluble fibers exert complementary physiological effects.

 

Fill in: The enzyme that hydrolyzes lactose into glucose and galactose is __________.
Correct answer: lactase
Explanation: Lactase is produced in the brush border of the small intestine.

 

True or False: Starch and glycogen are both storage forms of glucose, but glycogen is the primary storage form in animals.
Correct answer: True.
Explanation: Glycogen is stored mainly in liver and muscle, while starch is stored in plants.

 

Multiple choice: Which micronutrient enhances intestinal absorption of calcium?
A) Vitamin C
B) Vitamin D
C) Vitamin K
D) Vitamin E
Correct answer: B) Vitamin D
Explanation: Vitamin D increases the synthesis of calcium transport proteins.

 

Short answer: State one major function of vitamin A and name a rich food source.
Correct answer: Vitamin A supports vision, especially low-light vision, and immune function; liver, fortified dairy, and carotenoid-rich vegetables are good sources.
Explanation: Retinal is a component of the visual pigment.

 

Fill in: The water-soluble vitamins include the B-vitamin group and vitamin __________.
Correct answer: C
Explanation: Vitamin C and B-vitamins dissolve in water and are not stored extensively.

 

True or False: Vitamin K is needed for the activation of several blood-clotting proteins.
Correct answer: True.
Explanation: Vitamin K enables carboxylation of specific glutamate residues required for clotting activity.

 

Multiple choice: Which mineral is the principal intracellular cation in the body?
A) Sodium
B) Potassium
C) Calcium
D) Chloride
Correct answer: B) Potassium
Explanation: Potassium concentration is highest inside cells and is vital for membrane potential.

 

Short answer: Explain the role of iodine in human physiology.
Correct answer: Iodine is required for synthesis of thyroid hormones, which regulate growth, development, and metabolic rate.
Explanation: The thyroid gland incorporates iodine into thyroxine and triiodothyronine.

 

Fill in: Iron is transported in the blood bound to __________ and stored mainly as ferritin.
Correct answer: transferrin
Explanation: Transferrin carries iron to tissues; ferritin stores iron safely.

 

True or False: Nonheme iron from plants is absorbed equally as well as heme iron from animal sources without any dietary enhancers.
Correct answer: False.
Explanation: Nonheme iron absorption is lower but is improved by vitamin C and by avoiding inhibitors.

 

Multiple choice: Which vitamin is required for collagen synthesis and wound healing?
A) Vitamin A
B) Vitamin C
C) Vitamin D
D) Vitamin E
Correct answer: B) Vitamin C
Explanation: Vitamin C is needed for hydroxylation of proline and lysine in collagen.

 

Short answer: Define basal metabolic rate in one clear sentence.
Correct answer: Basal metabolic rate is the energy the body expends at complete rest in a thermoneutral environment after an overnight fast to sustain vital functions.
Explanation: It reflects the largest component of daily energy expenditure for many people.

 

Fill in: Body mass index equals body mass in kilograms divided by height in meters __________.
Correct answer: squared
Explanation: Body mass index standardizes weight for height.

 

True or False: The thermic effect of food is the energy cost of digesting, absorbing, and processing nutrients.
Correct answer: True.
Explanation: Post-meal energy expenditure rises due to these processes.

 

Multiple choice: Which statement best describes the glycemic index?
A) It measures the fiber content of a food
B) It ranks foods by their effect on blood glucose compared with a reference food
C) It reports the total carbohydrate grams per serving
D) It indicates the energy density of a food
Correct answer: B) It ranks foods by their effect on blood glucose compared with a reference food
Explanation: Glycemic index reflects the relative glycemic response.

 

Short answer: Explain the difference between enrichment and fortification of foods.
Correct answer: Enrichment restores nutrients lost during processing to original levels, while fortification adds nutrients not originally present or adds extra amounts to improve intake.
Explanation: Both are public health strategies to improve nutrient status.

 

Fill in: The recommended dietary allowance is designed to meet the needs of about __________ percent of healthy individuals in a life-stage group.
Correct answer: 97 to 98
Explanation: It is set above the estimated average requirement to cover most people.

 

True or False: The tolerable upper intake level is a recommended goal for daily intake.
Correct answer: False.
Explanation: It is the highest daily intake unlikely to pose risk; it is not a recommended target.

 

Multiple choice: Which component on the Nutrition Facts label is used to show how a serving contributes to daily intake?
A) Serving size
B) Percent Daily Value
C) Ingredient list
D) Allergen statement
Correct answer: B) Percent Daily Value
Explanation: Percent Daily Value is based on a reference intake and helps compare foods.

 

Short answer: Describe one major role of magnesium in the body.
Correct answer: Magnesium acts as a cofactor for hundreds of enzymes and stabilizes molecules that carry phosphate groups such as adenosine triphosphate.
Explanation: Magnesium is required for many energy-related reactions.

 

Fill in: Sodium intake is a major dietary factor influencing __________ blood pressure in many individuals.
Correct answer: arterial
Explanation: Sodium affects extracellular fluid volume, which influences pressure.

 

True or False: Most adults require the same energy intake regardless of age, body size, and activity level.
Correct answer: False.
Explanation: Energy needs vary with size, age, sex, and activity.

 

Multiple choice: Which statement about water balance is correct?
A) Thirst is a perfect indicator of hydration in all conditions
B) The kidneys, skin, lungs, and feces are routes of water loss
C) Water is stored in the body in large reservoirs for later use
D) Beverages are the only meaningful source of water
Correct answer: B) The kidneys, skin, lungs, and feces are routes of water loss
Explanation: Daily water loss occurs through urine, sweat, respiration, and stool.

 

Short answer: State one nutritional consideration unique to older adults.
Correct answer: Older adults often need more vitamin D and vitamin B12 due to lower skin synthesis and reduced gastric acid and intrinsic factor affecting absorption.
Explanation: Age-related changes alter nutrient requirements.

 

Fill in: During pregnancy, supplemental __________ is advised to reduce the risk of neural tube defects.
Correct answer: folate
Explanation: Adequate folate early in pregnancy supports neural tube closure.

 

True or False: Exclusive breastfeeding is recommended for about the first six months for most infants when possible.
Correct answer: True.
Explanation: Human milk meets most nutrient needs and provides immune factors.

 

Multiple choice: Which trace mineral is a cofactor for hundreds of enzymes involved in immunity and protein synthesis?
A) Zinc
B) Selenium
C) Fluoride
D) Chromium
Correct answer: A) Zinc
Explanation: Zinc participates in gene expression and immune function.

 

Short answer: Explain why vitamin B12 status can be a concern in strict vegan diets.
Correct answer: Vitamin B12 is found naturally in animal-derived foods; without fortified foods or supplements, intake and status can be low in strict vegan diets.
Explanation: The body cannot synthesize vitamin B12.

 

Fill in: The primary site of nutrient absorption in the gastrointestinal tract is the __________ intestine.
Correct answer: small
Explanation: The small intestine has villi and microvilli that maximize absorption.

 

True or False: Bile acids are produced by the pancreas and stored in the gallbladder.
Correct answer: False.
Explanation: Bile acids are made in the liver and stored in the gallbladder.

 

Multiple choice: Which process best describes how fats are transported from intestinal cells after a meal?
A) As free fatty acids directly into the portal vein
B) As glycerol only into the lymph
C) As chylomicrons into the lymphatic system
D) As phospholipids into the hepatic artery
Correct answer: C) As chylomicrons into the lymphatic system
Explanation: Large lipid particles enter lymph before reaching the bloodstream.

 

Short answer: Define nitrogen balance and interpret a zero value.
Correct answer: Nitrogen balance compares nitrogen intake to nitrogen loss; a value near zero indicates protein equilibrium where intake equals loss.
Explanation: Positive and negative values reflect growth or catabolism.

 

Fill in: Protein quality reflects the protein’s digestibility and its amino acid __________ compared with human needs.
Correct answer: pattern
Explanation: High-quality proteins match human amino acid requirements.

 

True or False: All carbohydrates have the same effect on blood glucose regardless of fiber, form, and processing.
Correct answer: False.
Explanation: Fiber content, particle size, and structure influence glycemic response.

 

Multiple choice: Which vitamin is synthesized in the skin with sunlight exposure?
A) Vitamin A
B) Vitamin C
C) Vitamin D
D) Vitamin K
Correct answer: C) Vitamin D
Explanation: Ultraviolet light converts a precursor to vitamin D in the skin.

 

Short answer: Give one role of vitamin E in the body.
Correct answer: Vitamin E functions as a fat-soluble antioxidant that protects polyunsaturated fatty acids in cell membranes from oxidative damage.
Explanation: It interrupts free radical chain reactions in lipids.

 

Fill in: Phytochemicals are bioactive compounds found in __________ that may have health benefits beyond basic nutrition.
Correct answer: plants
Explanation: Many fruits, vegetables, legumes, and whole grains contain phytochemicals.

 

True or False: Whole grains contain the bran, germ, and endosperm, whereas refined grains include only the endosperm.
Correct answer: True.
Explanation: Refining removes fiber-rich bran and nutrient-rich germ.

 

Multiple choice: Which statement about sodium and potassium is accurate?
A) Both are mainly inside cells
B) Sodium is mainly inside cells and potassium is mainly outside
C) Sodium is mainly outside cells and potassium is mainly inside
D) Both are mainly outside cells
Correct answer: C) Sodium is mainly outside cells and potassium is mainly inside
Explanation: This distribution helps maintain fluid balance and membrane potential.

 

Short answer: Describe one function of selenium in human biology.
Correct answer: Selenium is a component of antioxidant enzymes that reduce peroxides and protect cells from oxidative damage.
Explanation: Selenium-containing enzymes maintain redox balance.

 

Fill in: The major storage form of carbohydrate in humans is __________, found primarily in liver and muscle.
Correct answer: glycogen
Explanation: Glycogen is a branched polymer of glucose for rapid release.

 

True or False: Fat-soluble vitamins are more readily excreted in urine than water-soluble vitamins.
Correct answer: False.
Explanation: Fat-soluble vitamins are stored more and excreted less readily.

 

Multiple choice: Which dietary pattern characteristic is most consistently linked to improved health outcomes?
A) High intake of processed meats
B) Abundant intake of fruits, vegetables, legumes, nuts, and whole grains
C) Very low carbohydrate with minimal plant foods
D) Exclusive reliance on supplements
Correct answer: B) Abundant intake of fruits, vegetables, legumes, nuts, and whole grains
Explanation: Plant-rich patterns provide fiber, micronutrients, and phytochemicals.

 

Short answer: Explain the difference between food allergy and food intolerance.
Correct answer: A food allergy involves an immune response to a food protein that can trigger systemic reactions, while an intolerance involves non-immune mechanisms such as enzyme deficiency causing discomfort.
Explanation: The mechanisms and risks differ.

 

Fill in: The temperature range known as the “danger zone” for bacterial growth is roughly __________ to __________ degrees Celsius.
Correct answer: 4 to 60
Explanation: Bacteria multiply rapidly between these temperatures.

 

True or False: Cross-contamination occurs when pathogens are transferred from raw foods or surfaces to ready-to-eat foods.
Correct answer: True.
Explanation: Separation and sanitation prevent transfer of microbes.

 

Multiple choice: Which statement about probiotics and prebiotics is correct?
A) Probiotics are non-digestible fibers that feed microbes; prebiotics are live microbes
B) Probiotics are live beneficial microbes; prebiotics are non-digestible fibers that feed them
C) Both are live microbes
D) Both are non-digestible fibers
Correct answer: B) Probiotics are live beneficial microbes; prebiotics are non-digestible fibers that feed them
Explanation: Together they can support a healthy gut microbiome.

 

Short answer: State one nutritional concern for pregnancy besides folate.
Correct answer: Iron needs increase to support expanded blood volume and fetal growth, so iron-rich foods or supplements are typically recommended.
Explanation: Iron deficiency is common during pregnancy.

 

Fill in: The main carbohydrate in human milk is __________, which promotes beneficial gut bacteria.
Correct answer: lactose
Explanation: Lactose and human milk oligosaccharides support infant gut health.

 

True or False: Alcohol provides energy and essential nutrients.
Correct answer: False.
Explanation: Alcohol supplies energy but no essential nutrients; high intake can displace nutrient-dense foods.

 

Multiple choice: Which factor most strongly influences basal metabolic rate?
A) Daily carbohydrate intake alone
B) Current body mass and lean body mass
C) Skin color
D) Taste preferences
Correct answer: B) Current body mass and lean body mass
Explanation: Lean tissue is metabolically active and drives resting energy needs.

 

Short answer: Explain why whole-food sources of nutrients are generally preferred over supplements for most people.
Correct answer: Whole foods provide complex matrices of nutrients, fiber, and phytochemicals that work together and are difficult to replicate in isolated supplements.
Explanation: Food patterns, not single nutrients, are linked to health.

 

Fill in: The primary emulsifiers that aid fat digestion in the small intestine are __________ acids.
Correct answer: bile
Explanation: Bile acids form micelles that help lipase access triglycerides.

 

True or False: Protein requirements are the same for all adults regardless of life stage or health status.
Correct answer: False.
Explanation: Needs vary with growth, pregnancy, illness, and activity.

 

Multiple choice: Which carbohydrate is a disaccharide?
A) Glucose
B) Fructose
C) Lactose
D) Starch
Correct answer: C) Lactose
Explanation: Lactose is composed of glucose and galactose.

 

Short answer: Define energy density and give an example of a low energy-density food.
Correct answer: Energy density is kilocalories per gram of food; watery, high-fiber foods like vegetables and broth-based soups are low in energy density.
Explanation: Water and fiber reduce kilocalories per gram.

 

Fill in: The main storage form of fat in the human body is __________.
Correct answer: triglyceride
Explanation: Triglycerides are stored in adipose tissue and can be mobilized for energy.

 

True or False: Vitamin B12 requires intrinsic factor for efficient absorption in the small intestine.
Correct answer: True.
Explanation: The intrinsic factor–vitamin B12 complex is absorbed in the ileum.

 

Multiple choice: Which mineral, along with vitamin D, is central to bone mineralization?
A) Sodium
B) Calcium
C) Iron
D) Zinc
Correct answer: B) Calcium
Explanation: Calcium is the major mineral in bone.

 

Short answer: What does “nutrient density” mean and why does it matter?
Correct answer: Nutrient density refers to the amount of beneficial nutrients per kilocalorie in a food; choosing nutrient-dense foods helps meet needs without excess energy.
Explanation: It supports adequate intake and weight management.

 

Fill in: Gluten is a protein complex found in grains such as wheat, __________, and rye.
Correct answer: barley
Explanation: These grains contain gluten-forming proteins.

 

True or False: Omega-3 fatty acids from fish can be formed efficiently from plant alpha-linolenic acid in all individuals.
Correct answer: False.
Explanation: Conversion is limited and variable; direct intake of long-chain omega-3 from fish is more reliable.

 

Multiple choice: Which vitamin deficiency is classically associated with night blindness?
A) Vitamin A
B) Vitamin C
C) Vitamin E
D) Vitamin K
Correct answer: A) Vitamin A
Explanation: Vitamin A is involved in visual pigment regeneration.

 

Short answer: Name one strategy to improve nonheme iron absorption from a plant-based meal.
Correct answer: Include a source of vitamin C such as citrus or peppers, and avoid tea or coffee with the meal.
Explanation: Vitamin C enhances absorption; some polyphenols inhibit it.

 

Fill in: The primary carbohydrate stored in plants that contributes to dietary carbohydrate intake is __________.
Correct answer: starch
Explanation: Starch is a glucose polymer found in grains, legumes, and tubers.

 

True or False: All saturated fats have identical effects on human health.
Correct answer: False.
Explanation: Effects vary by chain length and food matrix.

 

Multiple choice: Which statement about dietary sodium is most accurate?
A) Most sodium in many diets comes from salt added at the table
B) Most sodium intake comes from processed and restaurant foods
C) Natural foods contain the majority of sodium in diets
D) Sodium intake cannot be reduced by reading labels
Correct answer: B) Most sodium intake comes from processed and restaurant foods
Explanation: These foods contribute the largest share of sodium.

 

Short answer: Explain the role of choline in human nutrition.
Correct answer: Choline is needed for membrane phospholipids, neurotransmitter synthesis, and lipid transport; it can be synthesized but not always in adequate amounts.
Explanation: It is considered a conditionally essential nutrient.

 

Fill in: The disaccharide formed from glucose and fructose is __________.
Correct answer: sucrose
Explanation: Sucrose is table sugar found in many plants.

 

True or False: Fortified plant milks always match the protein and micronutrient profile of cow’s milk.
Correct answer: False.
Explanation: Fortification varies and protein sources differ; labels should be checked.

 

Multiple choice: Which population has an increased need for folate?
A) Adult men with low activity
B) Pregnant people and those who may become pregnant
C) Older adults only
D) Endurance athletes only
Correct answer: B) Pregnant people and those who may become pregnant
Explanation: Adequate folate supports early fetal development.

 

Short answer: Describe one way the gut microbiome influences nutrition.
Correct answer: Microbes ferment fiber to produce short-chain fatty acids that fuel colon cells and may influence metabolism and immunity.
Explanation: Microbial metabolites affect host physiology.

 

Fill in: A food allergy involves an adverse __________ response to a specific food protein.
Correct answer: immune
Explanation: The immune system reacts to the offending protein.

 

True or False: Energy balance is achieved when energy intake equals energy expenditure over time.
Correct answer: True.
Explanation: This balance stabilizes body energy stores.

 

Multiple choice: Which factor is most useful for evaluating weight status in population studies?
A) Waist circumference alone
B) Skinfold thickness alone
C) Body mass index
D) Bioelectrical impedance only
Correct answer: C) Body mass index
Explanation: Body mass index is simple and widely used for surveillance, despite limitations.

 

Short answer: Give one reason why dietary patterns are emphasized over single nutrients in guidelines.
Correct answer: Foods are eaten in combinations that interact; patterns capture overall quality and are more strongly linked to health outcomes than individual nutrients.
Explanation: Whole-diet approaches are more practical and effective.

 

Fill in: Lactose intolerance symptoms result from low activity of the enzyme __________ in the small intestine.
Correct answer: lactase
Explanation: Undigested lactose is fermented, causing symptoms.

 

True or False: Boiling vegetables always destroys all water-soluble vitamins.
Correct answer: False.
Explanation: Losses can occur, but proper techniques such as minimal water and time reduce losses.

 

Multiple choice: Which statement about energy needs during lactation is correct?
A) Energy needs decrease below pre-pregnancy levels
B) Energy needs increase to support milk production
C) Energy needs are unchanged
D) Energy needs depend only on infant sex
Correct answer: B) Energy needs increase to support milk production
Explanation: Milk synthesis is energetically costly.

 

Short answer: Explain why iodine is added to table salt in many countries.
Correct answer: Iodizing salt helps ensure adequate iodine intake across populations to support thyroid function and development.
Explanation: It is a simple, effective public health intervention.

 

Fill in: The principal cation in extracellular fluid is __________ and the principal cation in intracellular fluid is __________.
Correct answer: sodium; potassium
Explanation: This distribution supports nerve and muscle function.

 

True or False: Dietary cholesterol intake has the same effect on blood cholesterol in all individuals.
Correct answer: False.
Explanation: Response varies due to genetics and overall diet.

 

Multiple choice: Which food is most likely to provide vitamin K for normal blood clotting?
A) Citrus fruits
B) Leafy green vegetables
C) White rice
D) Vegetable oils only
Correct answer: B) Leafy green vegetables
Explanation: Leafy greens are rich in vitamin K.

 

Short answer: State one reason whole fruits are generally preferred over fruit juices.
Correct answer: Whole fruits contain more fiber and are more satiating, with lower energy density and slower sugar delivery.
Explanation: This supports glycemic control and fullness.

 

Fill in: The term __________ describes a food that contains live microorganisms that, when consumed in adequate amounts, confer a health benefit.
Correct answer: probiotic
Explanation: Species and doses matter for effectiveness.

 

True or False: The mineral fluoride helps strengthen tooth enamel and reduce dental caries risk.
Correct answer: True.
Explanation: Fluoride promotes remineralization and resists acid.

 

Multiple choice: Which macronutrient has the highest thermic effect of food on average?
A) Fat
B) Carbohydrate
C) Protein
D) Alcohol
Correct answer: C) Protein
Explanation: Protein costs more energy to digest and metabolize.

 

Short answer: Why is hydration assessment based on urine color limited?
Correct answer: Urine color is influenced by diet, supplements, and medications; it should be interpreted alongside volume, frequency, and context.
Explanation: It is an imperfect but practical indicator.

 

Fill in: A food label ingredient list is ordered by __________ in the product at the time of manufacture.
Correct answer: weight
Explanation: The heaviest ingredients appear first.

 

True or False: Most people need supplemental megadoses of vitamins to meet requirements.
Correct answer: False.
Explanation: Balanced diets usually meet needs; high doses can be harmful.

 

Multiple choice: Which statement best describes “empty-calorie” foods?
A) Foods that contain only water and fiber
B) Foods high in energy but low in essential nutrients
C) Foods that contain only micronutrients and no energy
D) Foods that are raw and unprocessed
Correct answer: B) Foods high in energy but low in essential nutrients
Explanation: They contribute energy without many vitamins, minerals, or fiber.

 

Short answer: Provide one strategy to reduce sodium intake without sacrificing flavor.
Correct answer: Use herbs, spices, citrus, and vinegars to season foods and choose fresh or low-sodium products.
Explanation: Flavor can be enhanced without relying on salt.

 

Fill in: The storage form of vitamin A in the liver is __________.
Correct answer: retinyl ester
Explanation: Retinyl esters are mobilized and converted to active forms as needed.

 

True or False: Plant-based diets can provide adequate protein when varied and energy needs are met.
Correct answer: True.
Explanation: Complementary plant proteins can supply all indispensable amino acids.

 

Multiple choice: Which carbohydrate category includes pectin and beta-glucan?
A) Insoluble fiber
B) Soluble fiber
C) Disaccharides
D) Sugar alcohols
Correct answer: B) Soluble fiber
Explanation: These fibers form gels and can lower blood cholesterol.

 

Short answer: Why is vitamin B12 deficiency sometimes missed in older adults?
Correct answer: Serum levels may be normal while functional biomarkers show deficiency, and symptoms can mimic other conditions.
Explanation: Malabsorption and subtle signs complicate detection.

 

Fill in: A nutritionally significant difference between brown rice and white rice is that brown rice retains the __________ and __________.
Correct answer: bran; germ
Explanation: These layers provide fiber, vitamins, and minerals.

 

True or False: Eating patterns high in ultra-processed foods are generally associated with higher energy intake and lower diet quality.
Correct answer: True.
Explanation: Ultra-processed foods are energy-dense and lower in beneficial nutrients.

 

Multiple choice: Which statement about protein needs is accurate?
A) Protein needs are identical for all adults
B) Growth, pregnancy, and illness increase protein needs
C) Protein needs are unrelated to energy intake
D) Protein needs depend only on sex
Correct answer: B) Growth, pregnancy, and illness increase protein needs
Explanation: Tissue building and repair require more protein.

 

Short answer: Explain one reason to include nuts and seeds in a balanced diet.
Correct answer: Nuts and seeds provide healthy fats, protein, fiber, and micronutrients that support heart and metabolic health.
Explanation: They are nutrient-dense foods.

 

Fill in: The primary sugar found naturally in fruit is __________.
Correct answer: fructose
Explanation: Many fruits contain a mix of fructose, glucose, and sucrose.

 

True or False: Cooking methods do not influence the retention of vitamins and minerals in foods.
Correct answer: False.
Explanation: Method, temperature, time, and water use affect nutrient retention.

 

Multiple choice: Which group is at higher risk of low vitamin D status?
A) People with abundant year-round sun exposure
B) People with darker skin living at high latitudes
C) Outdoor workers near the equator
D) People consuming large amounts of fortified foods
Correct answer: B) People with darker skin living at high latitudes
Explanation: Melanin reduces skin synthesis and sunlight is limited.

 

Short answer: Name one role of phosphorus in the body.
Correct answer: Phosphorus is part of bones and teeth and is a component of energy molecules and cell membranes.
Explanation: It is widely distributed in tissues.

 

Fill in: A food described as “high fiber” on the label must meet a defined __________ claim set by regulation.
Correct answer: nutrient content
Explanation: Label terms have specific criteria.

 

True or False: Eating fish twice per week is a common recommendation to obtain long-chain omega-3 fatty acids.
Correct answer: True.
Explanation: This supports heart and brain health.

 

Multiple choice: Which is the best beverage choice for routine hydration for most healthy adults?
A) Sugar-sweetened beverages
B) Water
C) Energy drinks
D) Fruit juice
Correct answer: B) Water
Explanation: Water hydrates without added energy or sugars.

 

Short answer: State one benefit of choosing fermented foods such as yogurt or kefir.
Correct answer: Fermented foods can provide live microbes and bioactive compounds that support gut and possibly immune health.
Explanation: Benefits depend on product and strain.

 

Fill in: The body’s immediate energy currency used by cells is __________ triphosphate.
Correct answer: adenosine
Explanation: Adenosine triphosphate transfers energy to cellular processes.

 

True or False: Whole-food sources of potassium, such as fruits and vegetables, can help offset the effects of high sodium intake on blood pressure.
Correct answer: True.
Explanation: Potassium promotes sodium excretion and supports vascular function.

 

Multiple choice: Which nutrient is most likely to be low in a poorly planned vegan diet if not fortified or supplemented?
A) Vitamin C
B) Vitamin B12
C) Vitamin K
D) Fiber
Correct answer: B) Vitamin B12
Explanation: Vitamin B12 is naturally found mainly in animal-derived foods.

 

Short answer: Why are legumes valuable in a plant-forward eating pattern?
Correct answer: Legumes provide protein, fiber, iron, and other micronutrients at low cost and can replace some animal proteins.
Explanation: They support nutrient adequacy and sustainability.

 

Fill in: The process of adding iodine to table salt is an example of food __________ to improve public health.
Correct answer: fortification
Explanation: Fortification increases population intake of needed nutrients.

 

True or False: The ingredient list on a food label can help identify sources of added sugars and fats.
Correct answer: True.
Explanation: Ingredients are listed in order of weight and reveal added components.

 

Multiple choice: Which best describes the role of vitamin K in bone?
A) It increases calcium absorption in the intestine
B) It activates proteins involved in bone mineralization
C) It serves as a primary antioxidant in bone
D) It replaces the role of vitamin D
Correct answer: B) It activates proteins involved in bone mineralization
Explanation: Vitamin K–dependent proteins help bind minerals to bone matrix.

 

Short answer: Give one example of a realistic strategy to increase vegetable intake.
Correct answer: Add at least one vegetable to every meal, such as including leafy greens in sandwiches and adding frozen vegetables to soups and pasta.
Explanation: Simple habit changes increase daily servings.

 

Fill in: The term __________ refers to the degree to which a nutrient is absorbed and used by the body.
Correct answer: bioavailability
Explanation: Bioavailability is influenced by the food matrix and physiology.

 

True or False: People with lactose intolerance must avoid all dairy foods.
Correct answer: False.
Explanation: Many can tolerate small amounts, fermented dairy, or lactose-free products.

 

Multiple choice: Which statement about caffeine is accurate for nutrition?
A) Caffeine provides essential nutrients
B) Moderate caffeine intake can be compatible with a healthy diet for most adults
C) Caffeine has zero physiological effects
D) Caffeine always causes dehydration
Correct answer: B) Moderate caffeine intake can be compatible with a healthy diet for most adults
Explanation: Effects vary; moderation is generally well tolerated.

 

Short answer: Why is handwashing a critical nutrition-related behavior?
Correct answer: Handwashing reduces transmission of pathogens during food preparation and eating, lowering the risk of foodborne illness.
Explanation: It is a simple, effective safety practice.

 

Fill in: People who do not consume fish may obtain long-chain omega-3 fatty acids from __________ supplements made from microalgae.
Correct answer: algal oil
Explanation: Microalgae produce the same long-chain omega-3 as fish.

 

True or False: A diverse diet pattern that includes many plant foods can improve micronutrient adequacy.
Correct answer: True.
Explanation: Variety increases the chances of meeting needs across nutrients.