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Chapter 08
Nutrition
1. (p. 226) What is the approximate number of nutrients identified as essential to human health?
A. 3
B. 8
C. 28
D. 45
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Chapter 08 - Nutrition
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Chapter 08 - Nutrition
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Chapter 08 - Nutrition
10. (p. 227) What types of proteins do foods from animal sources provide?
A. complete
B. primary
C. secondary
D. incomplete
11. (p. 227) Foods from plant sources usually provide which type of protein?
A. complete
B. primary
C. secondary
D. incomplete
8-4
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Chapter 08 - Nutrition
14. (p. 228) What is the approximate adequate daily intake of protein for a person who weighs
64 kg (about 140 pounds)?
A. 40 grams
B. 50 grams
C. 60 grams
D. 70 grams
15. (p. 228) What is the effect of excess protein in the diet?
A. It inhibits chemical reactions promoted by oxygen.
B. It decreases bulk in the stool.
C. It is changed into fat for energy storage.
D. It is stored in the liver for future use.
8-5
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Chapter 08 - Nutrition
16. (p. 228) What percentage of total daily calories should come from protein?
A. less than 10%
B. 10 to 35%
C. 20 to 35%
D. 45 to 65%
17. (p. 228) How many calories of energy per gram do fats supply?
A. 2
B. 4
C. 7
D. 9
8-6
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Chapter 08 - Nutrition
19. (p. 228) What is the major source of fuel for the body during rest and light activity?
A. proteins
B. carbohydrates
C. fats
D. vitamins
21. (p. 228-229) Which of the following statements describes an unsaturated fat?
A. It comes directly from animal products.
B. It is the primary fatty acid in tropic oils.
C. It is produced only after hydrogenation.
D. It is liquid at room temperature.
8-7
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Chapter 08 - Nutrition
22. (p. 229) Which of the following statements about trans fats is accurate?
A. The FDA has declined to regulate the use of trans fats by food manufacturers.
B. Trans fats do not occur naturally; they are all created by the hydrogenation process.
C. The more solid a hydrogenated oil is, the more trans fats it contains.
D. Trans fats are considered safe because they have never been linked to negative health
consequences.
24. (p. 229) Typically, how do hydrogenated vegetable oils compare to non-hydrogenated
vegetable oils?
A. Hydrogenated oils are higher in saturated fat.
B. Hydrogenated oils are lower in saturated fat.
C. Hydrogenated oils are less stable.
D. Hydrogenated oils are liquid.
8-8
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Chapter 08 - Nutrition
25. (p. 229) Which substance would typically contain the most trans fat?
A. liquid vegetable oil
B. squeeze margarine
C. stick margarine
D. soft tub margarine
26. (p. 230) Which of the following describes the current science related to saturated fat
consumption and coronary heart disease?
A. The link between saturated fat and coronary heart disease has been completely debunked.
B. Scientists urge everyone to limit saturated fat in order to avoid coronary heart diseases.
C. The science is mixed, but for other health reasons it is wise to limit saturated fat intake.
D. You should only worry about saturated fat in your diet if you are at risk for heart disease.
27. (p. 230) Which type of fat lowers the level of HDL cholesterol in the blood?
A. saturated fats
B. trans fats
C. omega-6 polyunsaturated fats
D. monounsaturated fatty acids
8-9
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Chapter 08 - Nutrition
29. (p. 230) What does the U.S. Department of Agriculture recommend for daily intake of
saturated fat?
A. no saturated fat, if possible
B. less than 10 percent of total calories
C. less than 20 percent of total calories
D. less than 30 percent of total calories
30. (p. 230) If you want to improve your health, what is the most important thing you should
focus on?
A. eliminating fat intake
B. eating breakfast
C. dietary patterns
D. carbohydrate consumption
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Chapter 08 - Nutrition
32. (p. 231) During high-intensity exercise, from where do muscles primarily get their energy?
A. protein
B. fat
C. carbohydrates
D. vitamins
33. (p. 231) What is the stored form of carbohydrate in the muscles and liver?
A. glycogen
B. polysaccharide
C. monosaccharide
D. glucose
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Chapter 08 - Nutrition
36. (p. 231) Which part of a whole grain typically remains after processing?
A. germ
B. endosperm
C. bran
D. fiber
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Chapter 08 - Nutrition
37. (p. 232) Glycemic index is a measure of the effects of the consumption of a food on which
level?
A. blood glucose
B. HDL
C. LDL
D. triglyceride
38. (p. 233) What is the daily limit of added sugars recommended by the USDA?
A. 0-5% of total energy intake
B. 10% of total energy intake
C. 15% of total energy intake
D. 20% of total energy intake
39. (p. 233) Which of the following describes the nondigestible carbohydrates and lignin that are
intact in plants?
A. dietary fiber
B. functional fiber
C. whole grains
D. viscous fiber
8-13
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Chapter 08 - Nutrition
40. (p. 233) Non-digestible carbohydrates that have either been isolated from natural sources or
synthesized in a lab and then added to a food product or supplement are known as
A. dietary fiber.
B. functional fiber.
C. whole grains.
D. viscous fiber.
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Chapter 08 - Nutrition
43. (p. 233) What type of fiber slows the movement of glucose into the blood after eating and
reduces the absorption of cholesterol?
A. total fiber
B. soluble fiber
C. functional fiber
D. insoluble fiber
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Chapter 08 - Nutrition
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Chapter 08 - Nutrition
50. (p. 235) Osteoporosis is associated with low intake of which mineral?
A. calcium
B. niacin
C. zinc
D. iron
51. (p. 237) What is the primary source of calcium in the diet?
A. meat
B. fruit
C. dairy products
D. cereal grains
8-17
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Chapter 08 - Nutrition
52. (p. 237) Which nutrient helps build and maintain bone density?
A. phosphorous
B. vitamin K
C. vitamin A
D. zinc
53. (p. 236) How many cups of fluid should an adult female drink a day?
A. 7
B. 8
C. 9
D. 10
54. (p. 236) How many cups of fluid should an adult male drink a day?
A. 12
B. 13
C. 14
D. 15
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Chapter 08 - Nutrition
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Chapter 08 - Nutrition
59. (p. 239) Which supplement might be recommended by the Food and Nutrition Board?
A. zinc for young women who are capable of becoming pregnant
B. vitamin A for smokers
C. vitamin B-12 for older adults
D. protein for highly active individuals
60. (p. 240) Which of the following is one of the recommendations from the 2015 Dietary
Guidelines Committee Report?
A. Reduce consumption of red and processed meat.
B. Choose a diet low in complex carbohydrates.
C. Decrease daily intake of vegetables and fruits.
D. Be physically active every other day.
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Chapter 08 - Nutrition
61. (p. 240-241) According to the Dietary Guidelines Advisory Committee, what nutrient do
Americans tend to under-consume?
A. saturated fat
B. sodium
C. calcium
D. sugar
62. (p. 241) Experts recommend reducing sodium intake to no more than ________ per day.
A. 1000 mg
B. 1500 mg
C. 2300 mg
D. 2400 mg
63. (p. 241) Which of the following is a recommendation from the 2015 Dietary Guidelines
Advisory Committee Report?
A. Intake of dietary cholesterol should be strictly limited.
B. Caffeine has adverse health effects and should be avoided.
C. Americans should consume less vitamin D in their diets.
D. Dietary patterns should consider sustainability and food security.
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Chapter 08 - Nutrition
64. (p. 243) Which of the following counts as the 1 ounce-equivalent of grains?
A. two slices of bread
B. half a cup of cold cereal
C. a large bagel
D. half a cup of cooked rice
65. (p. 243) How many cups of vegetables per day are recommended by USDA's MyPlate for
someone on a 2000-calorie diet?
A. 1.5
B. 2.5
C. 4.0
D. 5.0
66. (p. 243) How many cups of fruit per day are recommended by USDA's MyPlate for someone
on a 2000 calorie diet?
A. 2
B. 3
C. 4
D. 6
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Chapter 08 - Nutrition
67. (p. 243) For a 2000-calorie diet, how many cups of milk or the equivalent per day does
MyPlate recommend?
A. 2
B. 3
C. 4
D. 6
68. (p. 244) How many ounce-equivalents of meat and beans per day does the USDA's MyPlate
recommend for someone on a 2000-calorie diet?
A. 3.5
B. 4.5
C. 5.5
D. 6.5
69. (p. 245) What term refers to vegetarians who eat grains, fruits, vegetables, and dairy
products?
A. lacto-vegetarians
B. lacto-ovo-vegetarians
C. semivegetarians
D. vegans
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Chapter 08 - Nutrition
70. (p. 246) Vegans have the most difficulty in obtaining an adequate intake of which
substance?
A. complex carbohydrates
B. vitamin B-12
C. dietary fiber
D. folate
72. (p. 246) Which nutrients are of particular concern for women?
A. vitamins A and E
B. calcium and iron
C. protein and vitamin D
D. sodium and zinc
8-24
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Chapter 08 - Nutrition
73. (p. 249) Which substance may endurance athletes need to consume in larger amounts?
A. carbohydrates
B. protein
C. vitamins
D. minerals
74. (p. 248) Which of the following foods is most likely to have a food label?
A. ready-to-eat breakfast cereal
B. ground beef
C. carrots
D. apples
75. (p. 255) Which of the following is LEAST likely to be contaminated with mercury?
A. light tuna
B. shark
C. swordfish
D. king mackerel
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Chapter 08 - Nutrition
77. (p. 227) The average adult needs about 3000 calories a day to meet individual energy needs.
FALSE
78. (p. 227) Fats supply more energy per gram than any other nutrient.
TRUE
79. (p. 227) Twenty common amino acids are found in food, but only nine are essential in the
diet.
TRUE
8-26
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Chapter 08 - Nutrition
80. (p. 227) Proteins consumed throughout the course of the day can complement each other to
form a pool of amino acids the body uses to produce necessary proteins.
TRUE
81. (p. 227) Incomplete proteins are missing at least one essential amino acid.
TRUE
82. (p. 228) The Food and Nutrition Board recommends that protein intake should be 45% to
65% of total daily calories.
FALSE
83. (p. 228) Fats are the most concentrated source of energy.
TRUE
8-27
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Chapter 08 - Nutrition
84. (p. 228) Food fats are composed of both saturated and unsaturated fatty acids.
TRUE
85. (p. 229) The process of hydrogenation turns a solid fat into oil.
FALSE
86. (p. 230) Trans fatty acids have been found to increase HDL cholesterol.
FALSE
87. (p. 229) Both microwave popcorn and coffee creamers contain trans fats.
TRUE
8-28
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Chapter 08 - Nutrition
89. (p. 231) Carbohydrates consumed in excess of dietary needs can be stored in the body as fat.
TRUE
91. (p. 232) Foods with a high glycemic index directly contribute to obesity.
FALSE
92. (p. 233) Sweetened beverages supply nearly half of all the added sugars consumed by
Americans.
TRUE
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Chapter 08 - Nutrition
93. (p. 233) A diet high in dietary fiber combats diabetes and high cholesterol levels.
TRUE
95. (p. 235) Taking large doses of vitamins is safe and healthy.
FALSE
96. (p. 236) To maintain fluid balance, the average person needs to consume approximately 6
cups of water a day.
FALSE
8-30
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Chapter 08 - Nutrition
97. (p. 237) Free radicals are naturally occurring substances found in plant foods that may help
prevent and treat chronic diseases.
FALSE
98. (p. 239) Women who may become pregnant should take a vitamin C supplement daily.
FALSE
100. (p. 243) One cup of pasta counts as one ounce-equivalent from the grains food group.
FALSE
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Chapter 08 - Nutrition
101. (p. 246) Following any type of vegetarian diet requires the use of dietary supplements such
as fiber pills.
FALSE
102. (p. 249) Athletes should follow a diet with 60 to 65% of calories coming from protein.
FALSE
103. (p. 249) Sports drinks are a good choice as a fluid replacement for activities lasting longer
than 90 minutes.
TRUE
104. (p. 251) The FDA tests dietary supplements for purity and potency.
FALSE
8-32
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Chapter 08 - Nutrition
105. (p. 253) Most cases of foodborne illness occur because of improper food handling.
TRUE
106. (p. 253) Crops grown as organic must meet limits on pesticide residues.
TRUE
107. Identify the six classes of essential nutrients, provide at least two major functions that
each performs in the body, and identify two key food sources of each.
Bloom's: Understand
Learning Objective: List the essential nutrients and describe the functions they perform in the body.
Topic: Nutritional Requirements: Components of a Healthy Diet
108. Define and describe the differences among saturated, unsaturated, and trans fats.
Bloom's: Understand
Learning Objective: List the essential nutrients and describe the functions they perform in the body.
Topic: Nutritional Requirements: Components of a Healthy Diet
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Chapter 08 - Nutrition
109. Distinguish between simple and complex carbohydrates and refined and unrefined
carbohydrates; give at least two examples of food sources for each.
Bloom's: Understand
Learning Objective: List the essential nutrients and describe the functions they perform in the body.
Topic: Nutritional Requirements: Components of a Healthy Diet
110. List the food groups in the USDA MyPlate food guidance system. For each group,
provide the suggested intake for your recommended energy intake.
Bloom's: Remember
Learning Objective: Describe the guidelines that have been developed to help people choose a healthy diet; avoid nutritional deficiencies;
and reduce their risk of diet-related chronic diseases.
Topic: Nutritional Guidelines: Planning Your Diet
111. Put together a sample day's diet that meets the recommendations in MyPlate.
Bloom's: Apply
Learning Objective: Describe the guidelines that have been developed to help people choose a healthy diet; avoid nutritional deficiencies;
and reduce their risk of diet-related chronic diseases.
Topic: Nutritional Guidelines: Planning Your Diet
112. How do the recommendations of the 2015 Advisory Committee for the Dietary
Guidelines for Americans differ from previous recommendations?
Bloom's: Understand
Learning Objective: Describe the guidelines that have been developed to help people choose a healthy diet; avoid nutritional deficiencies;
and reduce their risk of diet-related chronic diseases.
Topic: Nutritional Guidelines: Planning Your Diet
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Chapter 08 - Nutrition
113. Describe the special challenges faced by one of the vegetarian diet forms, and give at
least three strategies that someone following that eating pattern could employ to help achieve
a healthy diet.
Bloom's: Understand
Learning Objective: Describe nutritional guidelines for vegetarians and for special population groups.
Topic: Dietary Guidelines for Vegetarians and Special Population Groups
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Exercise care in laying down a bit; it is easily dulled. Do not use a
good auger bit where there is any danger of its striking nails or other
metal.
Auger bits are easily sharpened, a small file being used, but they
are more easily spoiled by improper filing, and no student should
attempt to sharpen one without having personal direction from his
instructor.
39. The Drill Bit; The Gimlet Bit.—The drill bit, Fig. 77, is quite
hard and may be used for boring
in metal as well as wood. It is easily broken and especial care must
be taken to hold the brace firmly. Do not try to change the direction
of the boring by inclining the brace after the bit has started into the
wood.
Fig. 77.
Fig. 78.
Fig. 79.
In boring hard wood or metal, make a “seat” for the point with an
awl or, in metal with a center punch. Otherwise it is difficult to start
the bit in the exact place.
The gimlet bit, Fig. 78, is used mainly for boring holes for screws.
40. Countersink Bit.—Fig. 79 is an illustration of a rosehead
countersink. This tool is used for enlarging
screw holes made with the gimlet so that the heads of the screws
may sink into the wood even with or below the surface.
41. The Screw-driver Bit.—The screwdriver bit, Fig. 80, is not a
boring tool, but as it is used in
connection with the brace it is inserted here. It will be found
convenient where large screws are to be inserted. Where a large
number of screws are to be inserted it will permit of very rapid work.
Fig. 80.
The cutting edge of the brad awl should be placed across the grain
in starting, and the tool turned half way around and back again,
repeating until the proper depth has been bored. It is withdrawn with
similar turnings. Fig. 81.
Patent spiral screwdrivers and automatic drills have come into
quite common use in recent years. They are used mainly upon light
work; their advantage being the rapidity with which they do their
work.
43. Positions while Boring.—Fig. 82 illustrates the position to be
taken in horizontal boring. The head
of the brace is held steady by bracing the body against the hand
which holds it.
44. Thru Boring.—To avoid splitting the wood around the edge of
the hole when it is desired to make a hole
entirely thru a piece, bore from the face side until the point of the
spur can be felt on the back. Then reverse the position of the board
and, inserting the point of the spur in the hole just made, finish the
boring from the back side. The bit must be held perpendicular to the
surface while boring from the second side, as well as the first, or
some of the edge of the hole will be broken from the first side as the
bit is forced thru.
45. Boring to Depth.—When it is desired to bore to a given depth,
turn the crank of the brace until the lips of the
auger are just ready to cut the surface. With the rule, measure the
distance from the surface of the piece to the grip of the brace. Fig.
85. The brace may then be turned until this distance is diminished by
the amount which represents the desired depth of the hole.
Where many holes of the same depth are to be bored much time
will be saved by cutting a block the length of the exposed part of the
bit when the hole is to the required depth. This can be placed beside
the bit so that the grip will strike it. Fig. 86.
CHAPTER V.
Chisels and Chiseling.
Fig. 87.
Fig. 88.
Fig. 95.
Fig. 98.
Fig. 101.
The pressure of the left hand should be so applied that the stone
shall cut straight across the blade. Examine the tool often, being
careful to replace it each time as nearly as possible at the same
angle. Fig. 102 shows the flat bevel which is to be obtained, also the
rounded effect caused by frequent changing of the angle at which
the tool is held.
Angle
20° to 25°
Fig. 102.
To get the tool into proper position, lay it flat on the stone with the
beveled edge resting in the oil which has previously been placed on
the stone. The oil should be drawn to the place where the whetting is
to be done, the back edge of the bevel being used to push and draw
it to place. Gradually raise the handle of the tool until the oil is
expelled from under the cutting edge; it is then in position. Use just
enough oil to keep the surface well moistened where the whetting is
being done.
Rub the chisel back and forth, keeping it at the same angle all the
time. A rocking motion and frequent change of angle will result in a
rounded end instead of a straight bevel. Some workmen prefer to
give the blade a circular instead of the forward and backward
movement.
To remove the feather or wire edge which frequently results from
over-whetting or from grinding, proceed as follows: Hold the tool with
the flat side down, just a little above the stone, with the handle just a
very little higher than the cutting edge. In one stroke push the cutting
edge forward and down on the stone, at the same time lowering the
rear end to a level with the cutting edge. The effect of this movement
is to turn the wire edge under and cut it off. If the first attempt does
not remove it, whet the bevel just enough to turn the edge back on
the flat side and try again. The presence of a feather edge is
detected by rubbing the fingers along the flat side over the cutting
edge. If a still keener edge is desired it may be obtained by the use
of a strop, a piece of leather fastened to a flat surface.
Fig. 104.
Hold the tool as shown in Fig. 104 and draw it toward you several
times. Then hold it with the flat side down and draw it back once or
twice.
The angles of the bevels of a gouge are similar to those of a
chisel. In sharpening, hold the tool at right angles to the edge of the
stone, instead of parallel as with the chisel. Move it lengthwise of the
stone, at the same time rotating the handle so as to give the blade a
circular motion as from A to B, Fig. 105.