Nutrition Basics Quiz
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Questions and Answers

What's the first thing you should look at when reading a nutrition label?

Serving Size

Energy from our food is measured as?

calories

Where do calories come from?

carbs, proteins, fats

What determines how many calories does a person need?

<p>Gender, Age, Activity, &amp; Weight</p> Signup and view all the answers

What are bad fats? Why are they bad?

<p>Saturated fats and Trans fats</p> Signup and view all the answers

Where do saturated fats typically come from?

<p>High fat meats, high fat dairy products, pre-packaged foods</p> Signup and view all the answers

Where do trans fats typically come from?

<p>Through an industrial process that adds hydrogen to vegetable oil</p> Signup and view all the answers

What are good fats?

<p>polyunsaturated and monounsaturated</p> Signup and view all the answers

HDL is considered _______ cholesterol.

<p>good</p> Signup and view all the answers

Our bodies only need 2400 mg of sodium each day which is approximately the size of a teaspoon or the tip of a person's _____

<p>thumb</p> Signup and view all the answers

In what foods is sodium typically found?

<p>Bacon, soups, &amp; snack food</p> Signup and view all the answers

What is considered a good carbohydrate? Why is it considered good?

<p>Dietary fiber, increases the weight and size of your stool and softens it</p> Signup and view all the answers

Where does fiber come from?

<p>fruits &amp; vegetables</p> Signup and view all the answers

What carbohydrate should we limit our intake of?

<p>Sugar</p> Signup and view all the answers

We should look for ___ grams or less in cereals.

<p>six</p> Signup and view all the answers

What's good for muscles, hair, and skin and helps us feel full?

<p>Protein</p> Signup and view all the answers

Below the black line of a nutrition label shows some of the ________ & ________ in that product.

<p>Vitamins and Minerals</p> Signup and view all the answers

Percent daily value is based on?

<p>2,000 calorie diet</p> Signup and view all the answers

Low percentages of calories?

<p>5% or less</p> Signup and view all the answers

Medium percentage of calories?

<p>6% - 19%</p> Signup and view all the answers

High percentage of calories?

<p>20% or more</p> Signup and view all the answers

Where should we look for low percentages in?

<p>Fats, Cholesterol, Sodium</p> Signup and view all the answers

Where should we look for high percentages in?

<p>Fiber, Vitamins, Minerals</p> Signup and view all the answers

We should consume a moderate amount of _____ with emphasis on _____ and less from _____?

<p>Carbs, Fiber, Sugar</p> Signup and view all the answers

Why should we limit our sugar intake?

<p>Because added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories.</p> Signup and view all the answers

What's vitamin A's role?

<p>vision, immune function, reproductive system, and cellular communication.</p> Signup and view all the answers

What are the sources of vitamin A?

<p>Sweet potatoes, carrots, cantaloupe, squash, apricots, eggs, whole milk, liver, cereals.</p> Signup and view all the answers

What is the role of vitamin E?

<p>keeps eyes and skin healthy, immune system</p> Signup and view all the answers

What are the sources of vitamin E?

<p>vegetable oils, cereal, meat, poultry, nuts, red bell peppers, avocados, asparagus, mangos, beets, collard greens.</p> Signup and view all the answers

What is the role of vitamin D?

<p>building and maintaining healthy bones, gut function and assists with calcium absorption</p> Signup and view all the answers

What are the sources of vitamin D?

<p>fortified milk/cereals/juices, fatty fish (salmon, tuna, sardines), mushrooms, cheese, yogurt</p> Signup and view all the answers

What is the role of vitamin K?

<p>plays a key role with blood clotting, bone metabolism, and helps regulate calcium levels.</p> Signup and view all the answers

What are the sources of vitamin K?

<p>spinach, asparagus, broccoli, legumes, green beans</p> Signup and view all the answers

What is the role of vitamin C?

<p>growth and development, collagen production, absorption of iron, repairing of body tissue, immune system, formation of bone/teeth, maintenance of cartilage.</p> Signup and view all the answers

What are sources of vitamin C?

<p>citrus fruits, tomatoes, peppers, broccoli, potatoes, Brussel sprouts.</p> Signup and view all the answers

What is the function of Vitamin B3 (Niacin)?

<p>helps maintain nervous system, digestion, and skin health.</p> Signup and view all the answers

What are the sources of vitamin B3 (Niacin)?

<p>yeast, milk, fish, eggs, meat, and some fortified foods like cereal</p> Signup and view all the answers

Flashcards

What is Serving Size?

The amount of food that is considered a single serving, as indicated on a food label.

What are calories?

The unit of measurement for the energy content of food, derived from carbohydrates, proteins, and fats.

What determines my individual caloric needs?

The specific amount of calories your body needs each day depends on several factors, including your gender, age, activity level, and current weight.

What are bad fats?

Fats like saturated and trans fats found in foods like high-fat meats, dairy products, and processed foods. They raise LDL ('bad') cholesterol and increase your risk of heart disease.

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What are saturated and trans fats?

Fats that are considered unhealthy because they can raise LDL cholesterol and contribute to heart disease.

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What are polyunsaturated and monounsaturated fats?

Fats that are beneficial for your health and can help lower LDL cholesterol. They are found in foods like olive oil, nuts, seeds, and avocado.

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What is HDL cholesterol?

A type of cholesterol considered beneficial for heart health, helping to remove harmful cholesterol from the body.

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How much sodium should I consume daily?

The recommended daily intake of sodium is about 2400 mg, which is roughly the size of a thumb or a teaspoon.

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What are good carbohydrates?

Dietary fiber is a type of carbohydrate that promotes digestive health by increasing stool weight and softness. It is primarily found in fruits and vegetables.

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What should I limit?

This type of carbohydrate should be limited to maintain good health. Its excessive intake can lead to health issues.

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What is protein important for?

A vital nutrient needed for building and repairing muscle tissue, maintaining healthy hair and skin, and providing a feeling of fullness.

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What is the Nutrient Content section?

The section on a nutrition label that lists the vitamin and mineral content of a food.

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What is Percent Daily Value (DV)?

The percentage of a nutrient found in a single serving of food based on a 2000 calorie diet. Helps you understand how much of that nutrient you're getting.

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What are low percentages on a nutrition label?

Foods with 5% or less of the DV are considered low in that nutrient.

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What are high percentages on a nutrition label?

Foods with 20% or more of the DV are considered high in that nutrient.

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What is Vitamin A?

Essential for maintaining good vision, immune health, and reproductive health. It can be found in sweet potatoes, carrots, eggs, and cereals.

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What is Vitamin E?

Good for skin and eye health, immune function, and overall health. Found in vegetable oils, nuts, and avocados.

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What is Vitamin D?

Crucial for bone health and calcium absorption. It can be obtained from fortified foods and fatty fish.

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What is Vitamin K?

Essential for blood clotting and bone metabolism. You can find it in spinach, broccoli, and green beans.

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What is Vitamin C?

Vital for growth, collagen production, and immune health. Sources include citrus fruits, tomatoes, and peppers.

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What is Vitamin B3 (Niacin)?

Maintains the health of the nervous, digestive, and skin systems. Found in fish, meat, and fortified cereals.

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Study Notes

Nutrition Label Basics

  • Serving Size is the first key element to check on a nutrition label.
  • Energy from food is quantified in calories, which come from carbohydrates, proteins, and fats.

Factors Influencing Caloric Needs

  • Individual caloric requirements depend on gender, age, activity level, and weight.

Fats: Types and Sources

  • Bad fats include saturated and trans fats, which can increase LDL (bad cholesterol) and raise the risk of heart disease.
  • Saturated fats are typically found in high-fat meats, high-fat dairy, and pre-packaged foods.
  • Trans fats result from an industrial process that adds hydrogen to vegetable oils.
  • Good fats include polyunsaturated and monounsaturated fats, contributing positively to health.

Cholesterol Types

  • HDL is known as good cholesterol, beneficial for heart health.

Sodium Intake

  • Daily sodium needs are about 2400 mg, roughly equivalent to the size of a thumb or a teaspoon.
  • Common sources of sodium include bacon, soups, and snack foods.

Carbohydrates: Types and Recommendations

  • Good carbohydrates include dietary fiber, promoting digestive health by increasing stool weight and softness.
  • Fiber is primarily found in fruits and vegetables, while sugar intake should be limited to maintain health.
  • Recommended sugar intake in cereals is six grams or less.

Importance of Protein

  • Protein is vital for muscle, hair, skin health, and aids in satiety.

Vitamins and Their Roles

  • Nutrient content below the black line on the nutrition label includes Vitamins and Minerals.
  • Percent Daily Value is based on a 2,000 calorie diet; low percentages indicate 5% or less, medium percentages range from 6%-19%, and high percentages are 20% or more.
  • Low percentages are preferred for fats, cholesterol, and sodium, while high percentages should be sought for fiber, vitamins, and minerals.

Specific Vitamins and Their Sources

  • Vitamin A: essential for vision, immune function, and reproductive health; found in sweet potatoes, carrots, eggs, and cereals.
  • Vitamin E: supports skin and eye health, immune function; sources include vegetable oils, nuts, and avocados.
  • Vitamin D: crucial for bone health and calcium absorption; obtained from fortified foods and fatty fish.
  • Vitamin K: important for blood clotting and bone metabolism; found in spinach, broccoli, and green beans.
  • Vitamin C: vital for growth, collagen production, and immune health; sources are citrus fruits, tomatoes, and peppers.
  • Vitamin B3 (Niacin): maintains nervous, digestive, and skin health; found in fish, meat, and fortified cereals.

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Description

Test your knowledge on the fundamentals of nutrition labeling, caloric needs, and the types of fats and cholesterol. This quiz covers essential information that can help you make informed dietary choices and understand the impact of nutrition on health.

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