Portage Learning. Nutrition Module3 Exam

Question 1

Portage Learning. Nutrition Module3 Exam. Name at least 2 examples of when positive energy balance is necessary.

Answer:

• Pregnancy
• Growth/childhood development
• Recovery from illness or injury
• Building muscle mass

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Question 2

Match the following words to their definitions.

• Basal metabolic rate
• Thermic effect of food
• Thermogenesis

Definitions:

• Number of calories used by the body while in a fasting state
• Amount of energy burned by the body regulating body temperature and activities like fidgeting, maintaining body posture and shivering
• Energy used for the digestion and absorption of what we ingest

Answer:

• Basal metabolic rate → Number of calories used by the body while in a fasting state
• Thermic effect of food → Energy used for the digestion and absorption of what we ingest
• Thermogenesis → Amount of energy burned by the body regulating body temperature and activities like fidgeting, maintaining body posture and shivering

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Question 3

What is the range of scores for a normal BMI? Portage Learning. Nutrition Module3 Exam

Answer: 18.5 – 24.9

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Question 4

Which of the following populations should use the general BMI? Select all that apply.

• Young adults
• Tall stature adults
• Short stature adults
• Overweight adults
• Pregnant women

Answer:

• ~~Young adults~~
• ~~Tall stature adults~~
• ~~Short stature adults~~
• Overweight adults
• ~~Pregnant women~~

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Question 5

Which method below is based on the principle that water conducts electricity and fat resists it?

• Underwater weighing
• Bioelectrical impedance
• DEXA
• Anthropometrics
• Caliper calculation

Answer:

• ~~Underwater weighing~~
• Bioelectrical impedance
• ~~DEXA~~
• ~~Anthropometrics~~
• ~~Caliper calculation~~

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Question 6

Other than weight and location of fat, name at least 2 other important indicators of obesity.

Answer:

• Waist circumference
• Waist-to-hip ratio
• Body fat percentage
• Blood pressure
• Blood lipid levels (cholesterol, triglycerides)
• Blood glucose levels

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Question 7

True or false. If false, rewrite to make the statement true.

Nature is the influence of environmental factors that play a role in body composition.

Answer:False.

Rewritten: Nurture is the influence of environmental factors that play a role in body composition. (Nature refers to genetic/hereditary factors.)

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Question 8

Kai has always been a “yo-yo” dieter, in that he loses weight, but then eventually goes back to his previous overweight status. What is this concept called and name the hormone that is hypothesized to be involved?

Answer:

• Concept: Weight cycling (or yo-yo dieting)
• Hormone: Leptin

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Question 9

True and false.

If the statement is false, rewrite the statement to make it true.

The daily standards of calorie control for females is no less than 1,300 and 1,600 for males.

Answer:False.

Rewritten: The daily standards of calorie control for females is no less than 1,200 and 1,500 for males. Portage Learning. Nutrition Module3 Exam

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Question 10

Ryan was comparing two nutrition labels for snacks at the grocery store. Snack #1 had 130 calories per serving and 4 grams of total fat, while Snack #2 had 145 calories and 2 grams of fat. Which snack would be the better choice for Ryan’s weight loss goals and why?

Answer:Snack #2 is the better choice. Although it has slightly more calories (145 vs. 130), it contains significantly less fat (2g vs. 4g). For weight loss, reducing fat intake is generally more beneficial because fat provides 9 calories per gram compared to 4 calories per gram for carbohydrates and protein. Lower fat content means fewer calorie-dense calories, making it easier to maintain a calorie deficit while still feeling satisfied.

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Question 11

Along with keeping a food journal and measuring portion sizes, what are at least 2 more recommended behaviors for controlling calories? (Note: behavior modification is not to be listed as a recommendation)

Answer:

• Reading nutrition labels carefully
• Eating more fruits and vegetables (high volume, low calorie foods)
• Drinking water before meals
• Eating slowly and mindfully
• Planning meals ahead of time
• Avoiding eating while distracted (e.g., watching TV)
• Choosing lean protein sources

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Question 12

Why can foods advertised as “low-fat” and “fat-free” really not be advantageous for weight loss?

Answer: Foods labeled “low-fat” or “fat-free” often compensate for the reduced fat by adding extra sugar, refined carbohydrates, or sodium to maintain flavor and texture. This can result in similar or even higher calorie content compared to the full-fat version. Additionally, fat helps promote satiety (feeling full), so low-fat foods may leave people feeling less satisfied, leading to overeating later. The body also needs some dietary fat for nutrient absorption and hormone production.

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Question 13

Why is it recommended to not consume high calorie drinks like colas and alcohol for weight loss and maintenance?

Answer: High-calorie drinks like colas and alcohol provide empty calories—calories with little to no nutritional value. They do not promote satiety (feeling full) the way solid foods do, so people tend to consume excess calories without realizing it. Sugary drinks cause rapid blood sugar spikes and crashes, increasing hunger. Alcohol also lowers inhibitions, leading to poor food choices, and the body prioritizes metabolizing alcohol over other nutrients, which can slow fat burning.

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Question 14

Which of the following is linked to physical activity? Select all that apply.

• Decreased stress level
• Mood improvement
• Increased productivity
• Maintained bone health
• Decreased lean body mass

Answer:

• Decreased stress level
• Mood improvement
• Increased productivity
• Maintained bone health
• ~~Decreased lean body mass~~ (Physical activity typically increases or maintains lean body mass, not decreases it.)

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Question 15

True or false. If false, explain why it is false: Science now shows that individuals must be active for a continuous period of 60 minutes for it to be beneficial.

Answer:False.

Explanation: Science shows that physical activity can be broken up into shorter bouts (as little as 10 minutes at a time) and still provide health benefits. The total accumulated activity throughout the day matters more than doing it all in one continuous session. Current guidelines recommend at least 150 minutes of moderate-intensity activity per week, which can be divided into multiple sessions.

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Question 16

Current recommendations are for ____ steps per day for adults.

Answer:10,000 steps per day for adults.

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Question 17

Along with resistance training, list the 2 other categories of physical exercise shown to be beneficial to overall health.

Answer:

• Aerobic exercise (cardiovascular/endurance exercise)
• Flexibility exercise (stretching)

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Question 18

Controlling calories, physical activity, and ________ are the three keys to weight loss and maintenance.

Answer:Behavior modification (or behavior change)

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Question 19

Jill is trying to reduce her calories and increase her activity level to lose weight. Her favorite go to snack for when she is bored, hungry, stressed, watching TV, etc. are salt and vinegar potato chips. She always keeps a bag or two in her pantry. On a recent grocery store trip, Jill decided to not purchase any chips so that her house would be void of them for the next week. What kind of behavior modification is Jill demonstrating?

Answer:Stimulus control (or environmental control / removing cues/temptations). Jill is modifying her environment by removing the trigger (chips in the pantry) to prevent the unwanted behavior (mindless snacking).

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Question 20

Which of the following would be an example of a social support that is part of a social program?

• Nutra system
• Physician
• Dietitian
• Community college with a cooking class
• Weight Watchers app to track calories

Answer:

• Nutra system
• Physician
• Dietitian
• Community college with a cooking class
• Weight Watchers app to track calories

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Question 21

List the 3 drastic weight loss measures that can be taken if an individual has a BMI of +40, or +35 with co-morbid health risks.

Answer:

1. Bariatric surgery (gastric bypass, sleeve gastrectomy, etc.)
2. Very-low-calorie diets (VLCDs) — medically supervised diets typically providing 800 calories or less per day
3. Prescription weight-loss medications (pharmacotherapy)

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Question 22

For individuals with a BMI of +40, drastic weight loss measures can be taken, including surgery. Explain how bariatric surgery works to help someone lose weight and name a specific example and how it works.

Answer: Bariatric surgery works by restricting food intake, reducing nutrient absorption, or both, leading to significant calorie reduction and weight loss.

Specific example: Gastric bypass (Roux-en-Y gastric bypass)

How it works: The surgeon creates a small pouch at the top of the stomach (about the size of an egg) and connects it directly to the small intestine, bypassing most of the stomach and the first part of the small intestine (duodenum). This dramatically reduces the amount of food the patient can eat at one time (restriction) and decreases the absorption of calories and nutrients (malabsorption). The smaller stomach pouch fills quickly, sending signals of fullness to the brain with much less food intake.

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Question 23

True or false. If false, explain why it is false.

For underweight individuals controlling calories is done in terms of increasing calories.

Answer:True.

For underweight individuals, calorie control involves increasing calorie intake to achieve weight gain and reach a healthy weight. Portage Learning. Nutrition Module3 Exam

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Question 24

List a health risk associated with being underweight.

• Diabetes
• Cardiovascular disease
• Delayed wound and illness healing
• Metabolic syndrome
• Atherosclerosis

Answer:

• Diabetes
• Cardiovascular disease
• Delayed wound and illness healing
• Metabolic syndrome
• Atherosclerosis

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Question 25

Barry Sears, Ph.D. is a biochemist who wrote best-selling diet books to describe his diet he calls The Zone. His diet promises slow weight loss, that is not due to water or muscle loss, but all fat.

The idea is to be in the “zone” by eating the right ratio of protein (30% of calories), carbs (40% of calories) and fat (30% of calories). The diet allows for eating low-fat proteins from meat sources, “good fats” from olive oil or nuts, and fruits and vegetables without high sugar content.

Carbohydrates and starches from grains, pasta, bread, potatoes, corn, bananas, etc. are restricted. Calories are restricted to 1,200 for women and 1,500 for men. The Zone website says the diet will “help you shed excess pounds, and improve your mental and physical performance while living a more fulfilling life.” Dr. Sears sells over 12 books/cookbooks and while it is not necessary for the diet, his site sells supplements, Zone pasta, Zone snack bars, Zone shakes and foods.

Part 1: Is the Zone diet a fad diet? List at least 3 pieces of evidence to support your answer.

Part 2: Based on the description of the diet, what type of diet category (low fat, low carb, novelty) does it fit? Explain your answer.

Answer:

Part 1: Yes, the Zone diet is a fad diet.

Part 2: The Zone diet fits the “low carb” and “novelty” diet categories.