Nutrition and Diet Guidelines Quiz

A dietary pattern including all food groups in balanced proportions, with attention to carbohydrate, protein, and fat ratios. It emphasizes daily water intake and exercise.

The recommended daily caloric intake varies based on factors such as age, gender, and activity level.

The ideal proportions of carbohydrates, proteins, and fats in a diet according to the 2020 USDA Dietary Guidelines for Americans: 45-65% carbohydrates, 10-35% protein and 20-35% fat.

A dietary plan that excludes meat, poultry, and fish.

Eliminates meat, poultry, fish, and eggs, but allows dairy products.

Eliminates all animal products including meat, poultry, fish, eggs, and dairy products.

A mostly vegetarian diet where meat, fish, or poultry are consumed occasionally.

A food made from soybeans that is high in protein and low in fat. It is a good source of calcium, iron, and fiber.

Animal proteins generally provide a more balanced range of essential amino acids compared to plant proteins.

Plant proteins are often less easily digested by the body, especially for infants and young children.

The structure and function of proteins are determined by the specific order and types of amino acids they contain.

Proteins are made up of smaller building blocks called amino acids.

The human body cannot produce these amino acids and needs to obtain them from food.

These amino acids can be synthesized by the body from other sources.

For a protein to be synthesized, all necessary amino acids must be present in the correct amounts.

If even one essential amino acid is missing, protein synthesis will be incomplete.

The quality of a protein source is mainly determined by its amino acid composition, particularly the essential amino acids (EAAs) and their availability for use by the body.

High-quality proteins provide all the essential amino acids in amounts that meet the body's needs, while low-quality proteins lack one or more essential amino acids.

Animal proteins generally offer a complete set of essential amino acids and are easily digested, making them high-quality protein sources.

Plant proteins often lack one or more essential amino acids, making them considered low-quality proteins. However, combining different plant sources can provide a complete set of essential amino acids.

The Amino Acid Score (AAS) measures the content of essential amino acids in a protein source compared to the body's needs.

The Protein Digestibility-Corrected Amino Acid Score (PDCAAS) measures the digestibility and the amino acid content of a protein source.

When the body lacks essential amino acids, it cannot produce necessary cellular proteins, potentially leading to metabolic dysfunction.

To meet the body's needs for all essential amino acids, one can increase protein intake, supplement with the limiting amino acids, and combine different plant and animal protein sources.

A type of eating pattern where food intake is restricted for specific periods, usually involving hours or days of minimal or no food consumption. It doesn't involve nutrient deprivation but aims to provide the body with breaks from continuous digestion.

Refers to the 16/8 intermittent fasting method, where there's an 8-hour eating window followed by a 16-hour fasting period. This can be achieved by skipping breakfast or dinner.

A method of intermittent fasting where a 24-hour fast is undertaken once or twice per week. It's considered more advanced and requires previous experience with fasting.

A fasting method where 500-600 calories are consumed for two non-consecutive days a week, while eating normally for the other five days.

Human Growth Hormone - its levels increase during fasting periods, potentially aiding in fat loss and muscle gain.

Insulin levels decrease with fasting, improving insulin sensitivity. This helps make stored fat more accessible for energy.

A process where damaged or dysfunctional cell components are removed and recycled for repair during fasting.

Fasting triggers changes in gene activity, potentially enhancing longevity and disease prevention. It's still an area of ongoing research.

Green tea's ability to improve the function of the inner lining of blood vessels, potentially reducing the risk of heart disease.

Green tea's ability to reduce inflammation throughout the body, potentially reducing heart disease risk.

Green tea's ability to lower levels of "bad" cholesterol (LDL) while raising "good" cholesterol (HDL), contributing to heart health.

Green tea's ability to decrease the absorption of cholesterol in the intestines, reducing cholesterol levels in the bloodstream.

Green tea's ability to increase the activity of LDL receptors in the liver, which removes 'bad' cholesterol from the bloodstream.

Green tea's ability to reduce inflammation, stimulate bone-building cells (osteoblasts), and inhibit bone-degrading cells (osteoclasts), supporting bone health.

Green tea's potential to regulate hormones related to hunger (ghrelin) and fullness (leptin), possibly aiding weight management.

Green tea's ability to promote the growth of beneficial bacteria in the gut, improving overall gut health.

A hormone that increases fat burning, which can be boosted through short-term fasting.

A process where the body switches from using glucose for energy to using ketones, which are stored in fat, during periods of fasting.

A type of tea made from Camellia sinensis leaves, known for its high polyphenol content, especially catechins.

A powerful antioxidant found in green tea, with potential health benefits.

Green tea's ability to enhance cognitive function is largely due to its caffeine content, which increases alertness, and L-theanine, which promotes relaxation without drowsiness.

Green tea contains L-theanine which increases the production of neurotransmitters like GABA, dopamine, and serotonin, leading to a calming effect.

Green tea's antioxidant properties, particularly EGCG, may help protect the brain by inhibiting the formation of beta-amyloid plaques associated with Alzheimer's disease.

Green tea's polyphenols can improve insulin sensitivity and reduce blood sugar levels by inhibiting enzymes involved in carbohydrate digestion.