(10 points) Match the vitamin to its characteristic. op

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(10 points) Match the vitamin to its characteristic. options: Riboflavin Folate Vitamin B12 Vitamin D Vitamin C Vitamin B6 Vitamin E Thiamin Vitamin A Niacin 1. excessive intake can lead to a burning or flushed feeling 2. high intake in pregnancy can result in birth defects; deficiency can result in night-blindness 3. this nonessential nutrient can be synthesized in the liver in response to sun exposure 4. deficiency leads to beriberi; this is a water-soluble vitamin 5. a known antioxidant; deficiency leads to scurvy 6. a precursor for coenzymes and commonly found in milk (it degrades in ultraviolet light which is why opaque containers are used for milk) 7. plays a major role in protein metabolism helps maintain nervous system function 8. vegetarians and vegans may have difficulty getting this nutrient in their diet since it is found primarily in animal sources 9. a known antioxidant; also known as tocopherols 10 . adequate intake can reduce neural tube defects 2 (4 points) Which of the following foods are known to be a good source of vitamin C? Select all that apply. 2 options: A) strawberries B) orange C) grapefruit D) kiwi E) kale F) lentils G) milk H) sweet potato 3 (4 points) Vitamin K is present in kale Swiss chard broccoli and spinach and it is ________. 3 options: A) considered an essential nutrient B) synthesized in the body C) not needed from food sources D) required for blood coagulation E) considered a nonessential nutrient F) a marker for overall bone health 4 (4 points) Which of the following foods are known to be a good source of folate? Select all that apply. 4 options: A) fortified bread B) fortified cereal C) lentils D) garbanzo beans E) asparagus F) grapefruit G) milk H) cantaloupe 5 (3 points) Which of the following foods are known to be a good source of riboflavin? Select all that apply. 5 options: A) milk B) eggs C) almonds D) asparagus E) cod liver oil F) kiwi G) parsley 6 (4 points) Which of the following foods are known to be a good source of vitamin A? Select all that apply. 6 options: A) beef liver B) cod liver oil C) fortified cereal D) eggs E) sweet potato F) carrots G) pumpkin H) spinach I) cantaloupe J) almonds K) asparagus L) cod liver oil M) citrus N) parsley 7 (10 points) Match the mineral to its characteristic. 7 options: fluoride iron selenium phosphorus calcium potassium sodium chromium zinc magnesium 1. the majority is stored in the skeletal system 2. the main cation found inside the cells and may help to control blood pressure 3. can be toxic at high levels; usually seen from supplement intake rather than dietary sources; Brazil nuts are a good source 4. plays a key role in the transport of oxygen in the blood stream; deficiency leads to anemia 5. well-known food preservative that can have an impact on fluid balance 6. deficiency is uncommon; found in many food sources; people with kidney failure need to be very careful of their intake of this nutrient 7. cofactor for many enzymes and plays a role in carbohydrate metabolism; fruits and vegetables are an excellent source 8. poorly understood role in the body but known to have some effects including a potential role in managing blood glucose 9. plays a role in cell signaling and plays a role in catalyzing many reactions; high in animal food sources 10. plays an important role in dental health; can be found in most water supplies 8 (2 points) All processed foods are high in sodium. 8 options: True False 9 (2 points) Fatigue brittle nails and a sore tongue are all symptoms of iron deficiency and a condition called anemia. 9 options: True False 0 (4 points) What are the natural functions that water promotes within the human body? Select all that apply. 0 options: A) transportation system B) lubricant C) participant in biochemical reactions D) body temperature regulation E) dehydration F) flushed skin G) increased body temperature Page 2 of 9 1 (3 points) Which of the following vitamins are fat-soluble? Select all that apply. 1 options: A) vitamin A B) vitamin B C) vitamin C D) vitamin D E) vitamin E 2 (4 points) When would you have a greater chance of dehydration? Select all that apply. 2 options: A) being in a hot climate B) during strenuous physical activity C) when you have a fever D) when you are vomiting or have diarrhea E) while you are sleeping 3 (2 points) Which organ maintains the water balance in the body? 3 options: A) kidneys B) liver C) bladder D) stomach E) small intestine 4 (2 points) Children with toxic levels of vitamin D will develop rickets. 4 options: True False 5 (4 points) Zinc ____________________. Select all that apply. 5 options: A) deficiency usually develops because of genetics or an acquired condition B) plays an important role in maintaining a healthy immune system C) deficiency in pregnancy can lead to low birth weight infants and premature delivery D) has a recommended dietary allowance of 2mg/day for adults E) is an essential trace element 6 (3 points) Which of the following three micronutrients are crucial during pregnancy and should most be monitored and potentially increased by expecting mothers during pregnancy to reduce the risk of neural-tube and other birth defects in the unborn infant? Select all that apply. vitamin A calcium folate phosphorus vitamin D 6 options: A) vitamin A B) folate C) cobalamin D) calcium E) phosphorus F) vitamin D 7 (2 points) The calories consumed must __________ the energy expended to maintain weight and keep energy in balance. 7 options: A) exceed B) equal C) be less than D) double 8 (2 points) All adults have the same calorie needs per day. 8 options: True False 9 (3 points) What present trends contribute to the obesity epidemic that werent an issue or as abundant in the later half of the twentieth century. 9 options: A) excessive television viewing and screen time B) reduced activity in the workplace C) more people walking or biking to work D) increased food portions 20 (2 points) The total weight gain of a woman of normal weight during pregnancy is approximately _______. 20 options: A) 25-35 B) 15-25 C) 11-20 D) none of these choices 21 (2 points) Honey is a natural sweetener. Therefore it is not considered an added sugar when used to sweeten foods. 21 options: True False 22 (4 points) What are the immediate physical benefits linked to slightly increased activity. 22 options: A) longer life B) increased energy C) strengthen bones D) increase mental performance D) mood improvement F) weight loss 23 (2 points) American adults should not exceed their sodium intake of this many milligrams a day. 23 options: A) 2300 B) 5400 C) 4100 D) 700 24 (3 points) Which of the following options are possible outcomes of low energy intake during high intensity exercise or training? Select all that apply. 24 options: A) loss of muscle mass B) increased recovery time between workouts C) cessation of menstruation D) increased risk of injury 25 (2 points) Which of the following daily protein intakes is recommended for endurance and strength training athletes? 25 options: A) 0.8-1.2 grams/kg body weight B) 0.5-0.8 grams/kg body weight C) 1.2-1.7 grams/kg body weight D) 2.0-2.5 grams/kg body weight 26 (2 points) Which of the following statements are TRUE about fat intake in an athletes diet? Select all that apply. 26 options: A) High fat diets are recommended. B) Fat intake should account for 20 percent to 35 percent of total energy intake. C) Performance is enhanced when fat is kept below 20 percent of energy intake. D) Fat intake is to be restricted to less than 20 percent of total energy intake to prevent excessive weight gain from fat. E) Fat-soluble vitamins and essential fatty acids are important in the diets of athletes. 27 (2 points) Most Americans consume less sodium than the recommended amount. 27 options: True False 28 (4 points) Which of the following measures would help reduce sodium intake in the diet? Select all that apply. 28 options: A) purchase low-sodium labeled foods B) eat more meals prepared at home C) consume less prepackaged/highly processed foods D) bypass eating fresh fruits and vegetables E) participate in the DASH diet 29 (2 points) All of the following are guidelines for reducing cancer risk EXCEPT: 29 options: A) limit intake of charred foods B) reduce intake of red meat C) increase intake of saturated fat D) increase consumption of vegetables 30 (4 points) Lasting behavioral changes develop when _________. Select all that apply. 30 options: A) a food diary is created B) areas in the diet are identified that need improvement C) items are chosen that motivate and commit the desired change D) a plan is made E) dramatic changes are made initially 31 (3 points) Hydration ________. Select all that apply. 31 options: A) leads to optimal performance during exercise B) reduces the risk of a potentially life-threatening heat injury C) regulates healthy mental and cognitive performance D) is only important during exercise 32 (2 points) What is an example of eating non-sustainably? 32 options: A) Eating fruits and vegetables that are in-season harvested at their peak of ripeness. B) Eating organic tomatoes imported from Central America C) Eating locally sourced beef from a family farm. D) Eating vegetables sourced from farms that adhere to agricultural and food production practices that do not harm the environment 33 (4 points) Your local chain grocery store has out of season produce from greenhouses and from international sources. What is the best way to foster sustainable agriculture in your own community? SELECT ALL THAT APPLY 33 options: A) Support single crop (monoculture) farming B) Support Community Supported Agriculture (CSAs) groups C) Eat plant-based foods D) Become aware of food and nutrition policies at the federal state and local levels. E) Support growth of vegetables in greenhouses F) Support local farms G) Support the use of chemical fertilizers and pesticides in farming 34 (2 points) Which statement below is true for the DASH diet? 34 options: A) DASH dieters sparingly eat whole grains B) Intake of high-fiber fruits and vegetables and an associated reduction in sodium intake are key elements for the diet. C) Copious amounts of protein should be consumed for this diet. D) Fats are more than 15% of the total calories consumed. E) Reduced amounts of calcium magnesium and potassium are recommended. 35 (2 points) Which one of the United States agencies below educates the public about diet and nutrition and implements all federal nutrition programs? 35 options: A) Agricultural Research Service B) Food and Drug Administration C) Centers for Disease Control D) Department of Agriculture (USDA) E) Environmental Protection Agency 36 (2 points) __________ is a preservation method that helps enhance food safety by killing bacteria and parasites. 36 options: A) Fermenting B) Irradiation C) Smoking D) Curing E) Canning 37 (2 points) The name of the deficiency or disease that is associated with a low intake of calcium if osteoporosis. 37 options: True False 38 (2 points) The name of the deficiency or disease that is associated with low intake of iodine is rickets. 38 options: True false 39 (2 points) Microminerals are also known as 39 options: A) Elements B) Trace minerals C) Vitamins D) Boron 40 (2 points) The micronutrient that women should monitor before and during pregnancy to prevent complications to mother and child is folate. 40 options: True False 41 (1 point) The nutrients that vegetarian athletes are at risk for low intakes of are iron and calcium. 41 options: True False 42 (2 points) Americans should consume less than _______mg of sodium daily. 42 options: A) 4500 B) 1000 C) 2300 D) 1400 43 (1 point) The organic metal that pregnant women should avoid consuming is mercury. 43 options: True False 44 (2 points) ______ can help increase iron absorption when anemic. 44 options: A) Vitamin K B) Riboflavin C) Vitamin C D) Calcium

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