Chapter 21 Navigating Diets Flashcards by Ilya Sandoval

1 In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?

100 to 200 kcal/day

1,800 to 2,200 kcal/day

800 to 1,200 kcal/day

400 to 500 kcal/day

800 to 1,200 kcal/day

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2 How can losses of lean body mass while dieting be prevented to the greatest extent?

Follow intermittent fasting strategies.

Integrate aerobic training and a high-carbohydrate diet.

Integrate resistance training and a high-protein diet.

Use fish oil and multivitamin supplementation.

Integrate resistance training and a high-protein diet.

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3 What does the body do during ketosis?

Rapidly increases the amount of cholesterol being made by the liver

Produces ketones (ketone bodies) from fat

Converts ketones into amino acids

Produces ketones (ketone bodies) from glucose

Produces ketones (ketone bodies) from fat

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4 A ketogenic diet typically requires carbohydrate intake to be restricted to less than how many grams per day?

5 g

50 g

200 g

500 g

50 g

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5 According to research, how much daily protein intake will maximize the muscle gain that occurs in response to resistance training?

0.8 g/kg

1.0 g/kg

1.6 g/kg

0.4 g/kg

1.6 g/kg

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6 A high-protein diet can be potentially be harmful to people within which of the following groups?

Those with Celiac disease

Those with Type 2 diabetes

Those with high cholesterol

Those with a kidney disorder

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7 Which of the following foods is limited to low amounts in a typical Mediterranean diet?

Red meat

Whole grains

Vegetables

Olive oil

Red meat

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8 What is an accurate description of a lacto-ovo vegetarian diet?

Dairy, eggs, and fish are allowed, but no meat is allowed

Primarily vegetarian with occasional inclusion of meat or fish

No animal products at all

No animal products except for dairy products and eggs

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9 High consumption of processed meat products has been associated most strongly with which disease?

Colon cancer

Grave’s disease

Celiac disease

Atherosclerosis

Colon cancer

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10 A vegan diet is most likely to put someone at risk for a deficiency in which of these micronutrients?

Vitamin C

Vitamin K

Vitamin B12

Vitamin A

Vitamin B12

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11 Which food group is avoided on a paleo diet?

Citrus fruit

Grains

Nuts

Seeds

Grains

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12 A gluten-free diet is clinically prescribed in the treatment of what disorder?

Osteoporosis

Celiac disease

Hypertension

Type 2 diabetes

Celiac disease

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13 What does MyPlate recommend to eat less of?

Carbohydrates, gluten, and cholesterol

Omega-3 and omega-6 fatty acids

Saturated fat, sodium, and added sugars

Genetically modified organism (GMO)

Saturated fat, sodium, and added sugars

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14 What is described as a feeding pattern in which an individual alternates between a day of fasting (up to about 500 kcal) and a day of “feeding” (typically ad libitum dieting)?

Carbohydrate loading

Time-restricted feeding

Alternate-day fasting

5:2 diet

Alternate-day fasting

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15 Which diet has the strongest and most extensive amount of peer-reviewed literature supporting its benefit for long-term health?

Ketogenic diet

5:2 diet

Paleo diet

Mediterranean diet

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16 Why is a flexible control of diet behaviors viewed as superior to a rigid control?

Greater reductions in blood glucose and insulin

Unintentional higher protein intake

Less overeating and negative psychological outcomes

More rapid fat loss

Less overeating and negative psychological outcomes

17 What is a primary benefit of using a low-energy diet or a very-low-energy diet?

The hunger hormone ghrelin is suppressed the most on these diets.

It will lead to increased bone mineral density and vitamin D absorption.

It will lead to greater maintenance of muscle mass compared to other diets.

Weight loss will occur at a much faster rate than many other diets.

18 What is the recommended total daily fat intake on a low-fat diet (LFD)?

20 to 35% of total calories

10 to 15% of total calories

< 5% of total calories

> 40% of total calories

20 to 35% of total calories

19 An extremely low intake of what nutrient, on a consistent basis, may increase the risk of low testosterone?

Vitamin C

Fat

Alcohol

Carbohydrate

Fat

20 How many grams of protein per meal is advisable to maximize the muscle repair/building response?

5-10 g

50-75 g

20-40 g

10-20 g

20-40 g

21 Which dietary pattern also accounts for social and cultural aspects, such as communal mealtimes, resting after eating, and regular physical activity?

Mediterranean diet

MyPlate

DASH diet

Paleo diet

Mediterranean diet

22 Vegans will likely have lower muscle stores of what compound when compared to non-vegans?

Triglycerides

Glycogen

Beta-alanine

Creatine

23 Which of the following grains is naturally gluten-free?

Corn

Wheat

Barley

Rye

Corn

24 Which term best describes ultra-processed foods that are highly appealing to our senses and are typically high in sugar, fat, salt, and flavoring?

Thermogenic

Hyperpalatable

Satiating

Ketosis

Hyperpalatable

25 he Institute of Medicine recommends that vegans have an intake 1.8 times greater than that of non-vegetarians of what micronutrient? Selenium Potassium Sodium Iron

Iron

26 Which factor ultimately prevents an individual from losing body fat? Not being in a calorie deficit (negative energy balance). A diet with >40% of calories coming from dietary fat. Elevating insulin levels through carbohydrate consumption. Eating foods high in cholesterol and salt.

Not being in a calorie deficit (negative energy balance)

27 Which diet would be most likely to lead to the most rapid decrease in bodyweight over a four-week period? Paleo diet DASH diet Very-low-energy diet (VLED) Gluten-free diet

Very-low-energy diet (VLED)

28 Which scenario could indirectly lead to reduced calorie intake? Adding coconut oil to each meal. Supplementing with vitamin C. Increasing protein intake from a low to high intake. Increasing consumption of hyperpalatable foods.

Increasing protein intake from a low to high intake.

29 Which of these hormones most directly increases one's appetite? Progesterone Testosterone Thyroid hormone Ghrelin

Ghrelin

30 A ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals? Increased secretion of butyric acid in the gut Malabsorption of dietary protein Increased LDL-C (low-density lipoprotein cholesterol) Increased 24-hour insulin levels

Increased LDL-C (low-density lipoprotein cholesterol)

31 A very-high-protein intake can potentially increase energy expenditure via which mechanism? Increased metabolic rate via decreased thyroid hormone production Increased thermic effect of feeding (increased thermogenesis) Increased incidence of sarcopenia to muscle fibers Increased release of ghrelin from the stomach

Increased thermic effect of feeding (increased thermogenesis)

32 Which diet-related factor most strongly improves health in Type 2 diabetics? Increased hydration Regular consumption of complex carbohydrates Increased production of ketones (ketone bodies) Weight loss

Weight loss

33 Which of these foods would be the best source of calcium for a vegan client? Cow's milk Leafy green vegetables Citrus fruit Wheat

Leafy green vegetables

34 According to global estimates, what is the prevalence of gluten-related disorders? 50% 75% 25% 5%