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Worksheets0008: Major Essential Nutrients: Sources and Functions
Total questions: 99
Worksheet time: 50mins
What is the primary function of protein in the body?
Builds and repairs tissues; forms enzymes, hormones, and antibodies; energy source
Main energy source; fuels brain and muscles
Provide energy; support cell growth; protect organs; absorb vitamins
Support immune function, metabolism, bone health, vision, skin health
Which nutrient's main energy source fuels the brain and muscles?
Protein
Carbohydrates
Fats (Lipids)
Vitamins
Fats (Lipids) provide energy, support cell growth, protect organs, and absorb _______.
vitamins
minerals
proteins
carbohydrates
Which of the following is a common food source of vitamins?
Fruits, vegetables, dairy, whole grains, meat, fish
Oils, butter, nuts, seeds, fatty fish, avocados
Water, fruits, vegetables
Whole grains, fruits, vegetables, legumes
Minerals help maintain fluid balance, bone strength, and ______ function.
nerve and muscle
digestive
respiratory
visual
Which nutrient is commonly found in whole grains, fruits, vegetables, and legumes and aids digestion?
Fiber
Protein
Vitamin C
Calcium
What is the function of Vitamin A?
Vision, immune function, skin health
Blood clotting, bone health, nerve function
Energy production, DNA synthesis, red blood cell formation
Electrolyte balance, muscle contraction, nerve transmission
What are the sources of Vitamin A?
Carrots, sweet potatoes, spinach
White rice, chicken, apples
Pasta, beef, grapes
Bread, fish, bananas
What is the function of Vitamin C?
Immune support, antioxidant
Bone formation, blood clotting
Vision improvement, skin pigmentation
Muscle contraction, nerve signaling
What are the sources of Vitamin C?
Citrus fruits, strawberries, bell peppers
Red meat, eggs, cheese
White bread, pasta, rice
Butter, margarine, lard
What is the function of Vitamin D?
Calcium absorption, bone health
Vision improvement
Blood clotting
Oxygen transport
What are the sources of Vitamin D?
Sunlight, fortified milk, fatty fish
White bread, apples, carrots
Potatoes, rice, chicken
Cheese, bananas, lettuce
What is the function of Vitamin E?
Antioxidant, skin health
Blood clotting
Bone formation
Vision improvement
What are the sources of Vitamin E?
Nuts, seeds, vegetable oils
White bread, pasta, rice
Chicken, beef, pork
Milk, cheese, yogurt
What is the function of Vitamin K?
Blood clotting
Vision improvement
Bone lengthening
Energy production
What are the sources of Vitamin K?
Leafy green vegetables
Citrus fruits
Red meat
Dairy products
Which nutrient is primarily responsible for building and repairing body tissues?
Carbohydrates
Protein
Fat
Vitamin C
What is the main function of protein?
Hydration and nutrient transport
Tissue building and repair
Digestive health
Primary energy source
Which of the following is a primary energy source?
Fats
Carbohydrates
Vitamins
Minerals
Fats are important for energy, cell growth, and ________ absorption.
vitamin
protein
fiber
carbohydrate
Which nutrient is mainly responsible for various metabolic and immune functions?
Protein
Vitamins
Fiber
Water
Minerals help with bone health, fluid balance, and ________ transport.
oxygen
glucose
protein
lipid
What is the main function of water in the body?
Digestive health
Hydration and nutrient transport
Tissue building and repair
Energy source
Which of the following is a source of fiber?
Meat
Whole grains
Dairy
Eggs
According to dietary guidelines, what should you do to manage your weight?
Eat more added sugars
Balance calories to manage weight
Avoid fruits and vegetables
Consume excess sodium
Which of the following is NOT recommended by the key principles of dietary guidelines?
Increase intake of nutrient-dense foods
Limit saturated fat, trans fats, added sugars, and sodium
Consume appropriate calories for your activity level
Eat more trans fats
Emphasize ________, vegetables, whole grains, lean proteins, and low-fat dairy to increase intake of nutrient-dense foods.
fruits
sweets
oils
sodas
Choose healthy fats: Use sources like olive oil, nuts, and fatty fish instead of ______ and trans fats.
saturated
unsaturated
monounsaturated
polyunsaturated
Control portion sizes: Prevent overeating by paying attention to ______.
serving sizes
meal times
food temperature
table manners
Drink plenty of water: Limit ______ drinks and sodas.
sugary
hot
salty
spicy
Plan meals and snacks: Helps avoid impulsive, less ______ food choices.
nutritious
expensive
spicy
colorful
Identify low-cost nutrient sources: Which of the following is NOT a low-cost nutrient source?
Beans
Frozen vegetables
Candy
Eggs
Match the Dietary Guideline to its Application Example:
Reduce saturated fat
Use lean meats; trim fat; avoid fried foods and high-fat dairy
Avoid empty calories (added sugars)
Limit soda, candy, baked sweets; choose fruit instead
Increase fruits and vegetables
Include fresh, frozen, or canned (low sodium/no sugar) produce
Select whole grains
Choose brown rice, whole wheat bread, oats
Choose lean protein
Use beans, lentils, skinless poultry, fish
Saturated fat: Less than ______% of daily calories (ideally lower)
10
20
15
5
Added sugars: Less than ______% of daily calories
10
20
5
15
Sodium: Less than ______ mg per day (or lower for certain populations)
2,300
1,000
3,500
4,000
Fiber: ______–30 grams per day from whole foods
25
10
40
50
Which of the following is a low-cost source of lean protein?
Red meat
Lentils
Fried chicken
Ice cream
Reduce saturated fat: What is a practical food choice to achieve this guideline?
Skinless chicken, beans, nuts
Fried chicken, bacon, butter
Whole milk, cheese, sausage
Cream, processed meats, pastries
Avoid empty calories: What is a practical food choice to achieve this guideline?
Fresh fruit instead of soda
Candy bar instead of apple
Fried chips instead of salad
Sugary drink instead of water
Ice cream instead of yogurt
Increase fruits & vegetables: What is a practical food choice to achieve this guideline?
Frozen mixed veggies
Potato chips
Soda
Candy bars
Choose whole grains: What is a practical food choice to achieve this guideline?
Brown rice, whole wheat bread
White rice, white bread
Potato chips, soda
Ice cream, candy
Limit sodium: What is a practical food choice to achieve this guideline?
Use herbs/spices; avoid processed foods
Add extra salt to meals
Choose canned soups regularly
Eat salty snacks frequently
Identify low-cost nutrient sources: What is a practical food choice to achieve this guideline?
Eggs, canned fish, legumes
Steak, lobster, truffles
Imported cheese, caviar, saffron
Organic quinoa, wild-caught salmon, avocados
Artisan chocolate, macadamia nuts, bluefin tuna
What is the impact of social factors on dietary habits?
Peer influence, social norms, celebrations, and communal eating can affect food choices. Social support may encourage healthy or unhealthy eating.
Social factors have no impact on dietary habits; only genetics matter.
Dietary habits are solely determined by government policies, not social factors.
Social factors only affect physical activity, not dietary habits.
How do psychological factors affect dietary habits?
Stress, emotional states, and mental health influence appetite, cravings, and eating behaviors (e.g., emotional eating or disordered eating).
Psychological factors have no impact on dietary habits and food choices.
Psychological factors only affect physical activity, not eating behaviors.
Psychological factors only influence dietary habits in children, not adults.
What is the role of cultural factors in shaping dietary habits?
Traditions, religious beliefs, and cultural food preferences shape what, how, and when people eat. Some cultures may emphasize specific foods or eating patterns.
Cultural factors have no influence on dietary habits and food choices.
Cultural factors only affect the nutritional value of food, not eating patterns.
Cultural factors determine the price of food in all societies.
How do familial factors influence dietary habits?
Family meal patterns, parental modeling, and availability of foods at home influence dietary habits from childhood onward.
Familial factors have no impact on dietary habits; only individual choices matter.
Dietary habits are solely determined by school environment, not family.
Familial factors only influence dietary habits during adulthood, not childhood.
What is the impact of economic/budget limitations on dietary habits?
Limited income can restrict access to healthy foods, leading to higher consumption of inexpensive, calorie-dense, nutrient-poor options.
Economic limitations have no effect on dietary habits and food choices.
Budget constraints encourage people to always buy organic and premium foods.
Limited income leads to increased consumption of fresh fruits and vegetables only.
How do marketing strategies and media messages affect dietary habits?
Advertising and media often promote unhealthy foods (high in sugar, fat, salt), influencing especially children and adolescents.
They always encourage people to eat only organic foods.
They have no impact on what people choose to eat.
They only promote healthy eating habits in adults.
What is the effect of nutrient needs on dietary habits?
Age, sex, health status, and activity level affect nutrient requirements; lack of knowledge can lead to poor choices.
Nutrient needs have no impact on dietary habits at all.
Only taste preferences determine dietary habits, not nutrient needs.
Nutrient needs are the same for everyone regardless of age or activity.
How do food allergies and intolerances impact dietary habits?
Restrictions due to allergies (e.g., nuts, gluten) require careful food selection to maintain balanced nutrition.
They have no effect on dietary habits or food choices.
They always lead to overeating and weight gain.
They only affect people who eat out at restaurants.
Areas with limited access to affordable, healthy food options (especially fresh produce) are called _________.
food deserts
urban jungles
nutrient zones
grocery hubs
Which of the following may force families to buy cheaper processed foods, increasing risk of obesity and nutrient deficiencies?
Media influence
Budget limitations
Food allergies
Cultural practices
Cultural practices may promote traditional diets rich in specific grains or vegetables, which can be ________ or risky depending on balance.
protective
expensive
irrelevant
harmful
Media influence can create cravings for fast food and sugary snacks, contributing to poor eating habits.
True
False
Stress and emotional issues can lead to overeating or undereating, impacting health and weight.
True
False
Food allergies require avoidance of certain foods, which may complicate balanced nutrition if not managed properly.
True
False
Food deserts contribute to higher rates of diet-related diseases due to lack of access to fresh, healthy foods.
True
False
Match the following factors with their influence on dietary habits:
Social
Eating with friends/family shapes choices
Psychological
Stress, mood influence appetite
Cultural
Food traditions and restrictions
Familial
Parental role modeling and food availability
Economic
Income limits food variety
Which factor's influence on dietary habits is 'Eating with friends/family shapes choices'?
Social
Psychological
Cultural
Familial
Economic
Early habits affect lifelong nutrition. This is an influence of the ________ factor.
Familial
Economic
Environmental
Political
Which factor most directly limits access to fresh fruits and vegetables in low-income urban areas?
Media advertising
Food deserts
Family eating patterns
Nutrient needs
What nutrient deficiency causes scurvy?
Vitamin C
Vitamin D
Iron
Calcium
What are the effects of scurvy?
Weakness, gum disease, poor wound healing
Fever, rash, and joint pain
Increased appetite and weight gain
Improved vision and strong bones
What nutrient deficiencies cause rickets?
Vitamin D, Calcium
Vitamin C, Iron
Vitamin B12, Zinc
Vitamin A, Magnesium
What are the effects of rickets?
Soft, weak bones, skeletal deformities
Increased muscle strength and bone density
Improved vision and hearing
Rapid hair and nail growth
What nutrient deficiency causes iron-deficiency anemia?
Iron
Calcium
Vitamin C
Magnesium
What are the effects of iron-deficiency anemia?
Fatigue, weakness, impaired cognitive function
Increased appetite and weight gain
Improved vision and hearing
Enhanced muscle strength
What nutrient deficiency causes pellagra?
Niacin (Vitamin B3)
Vitamin C
Vitamin D
Iron
What are the effects of pellagra?
Diarrhea, dermatitis, dementia
Fever, cough, sore throat
Headache, blurred vision, nausea
Muscle cramps, joint pain, fatigue
What nutrient deficiency causes kwashiorkor?
Protein
Vitamin C
Iron
Calcium
What are the effects of kwashiorkor?
Edema, muscle wasting, growth failure
Increased appetite, weight gain, hyperactivity
Improved vision, strong bones, rapid healing
High blood pressure, excessive sweating, insomnia
Calorie balance means maintaining energy intake equal to expenditure to prevent unhealthy weight gain or loss.
True
False
Healthy eating patterns emphasize nutrient-dense foods over empty calories to support weight control.
True
False
True or False: Physical activity does not affect healthy body composition.
True
False
Risks of obesity include increased risk of heart disease, diabetes, and joint problems.
True
False
Risks of underweight include weakened immunity, muscle loss, and nutrient deficiencies.
True
False
Which nutrient deficiency causes rickets, characterized by weak and deformed bones in children?
Vitamin C
Vitamin D
Iron
Niacin
Adequate nutrition supports ________, immune function, and energy.
growth
sleep
hydration
digestion
Nutrient deficiencies cause specific diseases such as ________, anemia, and rickets.
scurvy
measles
influenza
malaria
Weight management balances calorie intake and expenditure; prevents ________ or underweight.
obesity
dehydration
insomnia
allergies
Positive body image is promoted by balanced eating, realistic expectations, and ________.
education
competition
restriction
neglect
What information does the Nutrition Facts Panel provide on a food label?
List of allergens
Standardized information about serving size, calories, macronutrients, micronutrients, sodium, fiber, and added sugars
List of ingredients in descending order
Marketing claims
Which of the following is indicated by the Serving Size on a food label?
The amount of food the nutrition facts refer to
The number of calories in the entire package
The list of ingredients
The amount of added sugars
The Ingredients List on a food label lists all ingredients in ________ order by weight.
descending
alphabetical
random
ascending
What does the Daily Values (%DV) on a food label show?
The number of servings per container
How much a nutrient in one serving contributes to a daily diet based on a 2,000-calorie intake
The total calories in the package
The list of allergens
Which of the following is NOT a common allergen identified in the Allergen Information section of a food label?
Milk
Nuts
Wheat
Fiber
Match the following marketing claims with their correct meanings:
Contains 3 grams or less fat per serving
Contains 140 mg or less sodium per serving (FDA standard)
Certified to USDA organic standards; grown without synthetic pesticides/fertilizers
Contains 3 grams or less fat per serving
Contains 140 mg or less sodium per serving (FDA standard)
No artificial ingredients or preservatives (not strictly regulated by FDA)
No artificial ingredients or preservatives (not strictly regulated by FDA)
Certified to USDA organic standards; grown without synthetic pesticides/fertilizers
The claim 'All Natural' on a food label is strictly regulated by the FDA.
True
False
True or False: Foods labeled 'Organic' are always more nutritious than non-organic foods.
True
False
A product labeled “low sodium” contains 130 mg sodium per serving. If you consume three servings, what is your total sodium intake from this product?
130 mg
260 mg
390 mg
430 mg
The definition of 'Sugar-Free' is less than ___ grams sugar per serving.
0.5
1
2
5
The definition of 'Gluten-Free' is less than ___ ppm gluten, suitable for people with celiac disease.
20
100
50
10
What is the maximum amount of sodium per serving for a product labeled as 'Low Sodium'?
≤ 140 mg sodium per serving
≤ 240 mg sodium per serving
≤ 360 mg sodium per serving
≤ 100 mg sodium per serving
A product labeled as 'Low Fat' must have no more than how many grams of fat per serving?
≤ 3 g fat per serving
≤ 5 g fat per serving
≤ 10 g fat per serving
≤ 1 g fat per serving
Which of the following statements is true about 'All Natural' labeled foods?
They contain no artificial ingredients (not strictly defined)
They are always pesticide-free
They are always healthier
They are always organic
What does the 'Organic' label mean on food products?
USDA certified, no synthetic pesticides/fertilizers
Contains artificial flavors and colors
Grown with chemical pesticides
Genetically modified ingredients
A product labeled as 'Sugar-Free' contains less than how much sugar per serving?
< 0.5 g sugar per serving
< 1 g sugar per serving
< 5 g sugar per serving
< 0.05 g sugar per serving
