Nutrition and Wellness Practice Test
What is the primary function of carbohydrates in the body?
A) Build muscle
B) Provide energy
C) Regulate metabolism
D) Support immune function
Which of the following is a water-soluble vitamin?
A) Vitamin D
B) Vitamin C
C) Vitamin A
D) Vitamin E
Which nutrient is responsible for building and repairing tissues?
A) Carbohydrates
B) Proteins
C) Fats
D) Fiber
What is the main role of dietary fiber?
A) Provide energy
B) Aid in digestion
C) Help build muscle
D) Support immune function
What is considered a source of complete protein?
A) Rice
B) Chicken
C) Beans
D) Peanut butter
Which of the following is an example of a healthy fat?
A) Butter
B) Olive oil
C) Coconut oil
D) Lard
What is the main source of energy for the body during intense physical activity?
A) Protein
B) Carbohydrates
C) Fats
D) Vitamins
Which of the following is the best source of Omega-3 fatty acids?
A) Beef
B) Salmon
C) Chicken
D) Tofu
What is the recommended daily intake of water for an average adult?
A) 2-3 cups
B) 5-6 cups
C) 8-10 cups
D) 12-14 cups
Which of the following is a function of vitamin D in the body?
A) Helps the body absorb calcium
B) Supports immune function
C) Provides energy
D) Regulates blood sugar
What is the main purpose of antioxidants in the body?
A) Increase muscle mass
B) Protect cells from damage
C) Promote healthy digestion
D) Enhance vision
Which of the following foods is a good source of calcium?
A) Spinach
B) Salmon
C) Milk
D) Bananas
What is the main nutrient found in fruits and vegetables that aids in maintaining healthy vision?
A) Vitamin C
B) Vitamin A
C) Vitamin E
D) Folate
Which of the following is a characteristic of a balanced diet?
A) High in fats and sugars
B) Equal distribution of all macronutrients
C) Only proteins and carbohydrates
D) Low in vitamins and minerals
Which nutrient is needed in the smallest amount but plays a critical role in regulating metabolism?
A) Protein
B) Minerals
C) Vitamins
D) Carbohydrates
What is the recommended daily intake of fiber for adults?
A) 10-15 grams
B) 20-25 grams
C) 30-40 grams
D) 50-60 grams
Which of the following is a benefit of regular physical activity?
A) Reduced risk of chronic diseases
B) Decreased muscle mass
C) Increased stress levels
D) Decreased energy levels
What is the primary role of proteins in the body?
A) Provide energy
B) Build and repair tissues
C) Regulate hormones
D) Aid in digestion
Which of the following is a sign of dehydration?
A) Clear urine
B) Increased energy
C) Dry mouth
D) Increased appetite
What type of carbohydrate is found in whole grains?
A) Simple carbohydrates
B) Complex carbohydrates
C) Fiber
D) Sugars
Which of the following is considered a macronutrient?
A) Iron
B) Protein
C) Vitamin C
D) Fiber
What is the primary function of vitamin C?
A) Supports immune function
B) Helps the body absorb iron
C) Strengthens bones
D) Promotes healthy skin
Which of the following foods is a good source of iron?
A) Oranges
B) Spinach
C) Rice
D) Potatoes
Which of the following is the best source of vitamin B12?
A) Eggs
B) Leafy greens
C) Whole grains
D) Fruits
Which nutrient helps maintain healthy skin and tissues?
A) Vitamin A
B) Vitamin D
C) Vitamin C
D) Vitamin E
Which of the following is an example of a high-fiber food?
A) White bread
B) Chicken
C) Broccoli
D) Bacon
What does the term “empty calories” refer to?
A) Foods that provide vitamins and minerals
B) Foods that are high in nutrients
C) Foods that provide energy but little nutritional value
D) Foods that are low in fat and sugar
Which of the following is the healthiest way to cook vegetables?
A) Frying
B) Boiling
C) Steaming
D) Grilling
Which of the following is the best source of potassium?
A) Apples
B) Bananas
C) Strawberries
D) Grapes
What is the role of insulin in the body?
A) Helps digest food
B) Regulates blood sugar levels
C) Stimulates fat storage
D) Helps absorb nutrients
Which of the following is a characteristic of a healthy snack?
A) High in sugar
B) Low in protein
C) Contains whole grains
D) High in sodium
What is the primary source of energy for the brain?
A) Fat
B) Carbohydrates
C) Protein
D) Fiber
Which of the following is an example of a micronutrient?
A) Protein
B) Vitamin A
C) Carbohydrates
D) Fats
Which of the following is the best source of vitamin E?
A) Almonds
B) Eggs
C) Avocados
D) Milk
Which of the following is the most nutrient-dense option?
A) Soda
B) Potato chips
C) Fresh fruit
D) Candy
Which type of fat should be limited in the diet?
A) Trans fats
B) Monounsaturated fats
C) Polyunsaturated fats
D) Omega-3 fats
What is the purpose of a food label?
A) To provide information about taste
B) To provide cooking instructions
C) To inform consumers about the nutritional content of the food
D) To indicate the food’s expiration date
Which of the following is a function of potassium in the body?
A) Regulates metabolism
B) Maintains fluid balance
C) Supports immune health
D) Promotes digestion
Which nutrient is important for energy production during exercise?
A) Protein
B) Carbohydrates
C) Fiber
D) Fats
What is the main health benefit of consuming antioxidants?
A) Build muscle mass
B) Reduce the risk of chronic diseases
C) Boost metabolism
D) Improve digestion
Which of the following is an example of a healthy source of fat?
A) Avocados
B) Fried chicken
C) Potato chips
D) Butter
What is the first step in creating a healthy diet?
A) Reducing calorie intake
B) Planning meals in advance
C) Cutting out all sugar
D) Avoiding all carbohydrates
Which of the following foods is the best source of fiber?
A) White bread
B) Fruits and vegetables
C) Red meat
D) Cheese
Which of the following is an example of a low-glycemic food?
A) White bread
B) Brown rice
C) Potato chips
D) Candy
What is the recommended limit for added sugars in a daily diet?
A) 5% of total calories
B) 10% of total calories
C) 20% of total calories
D) 30% of total calories
What is the function of cholesterol in the body?
A) Regulates metabolism
B) Forms cell membranes and hormones
C) Builds muscle mass
D) Aids in digestion
Which of the following is a characteristic of a healthy diet?
A) High in processed foods
B) Balanced intake of nutrients
C) Low in fruits and vegetables
D) High in sodium and sugars
Which of the following is a health benefit of regular physical activity?
A) Increased risk of heart disease
B) Improved mental health
C) Decreased muscle strength
D) Increased blood pressure
Which of the following is a symptom of vitamin D deficiency?
A) Weak bones
B) Excessive thirst
C) Blurred vision
D) Fatigue
What is the primary function of vitamin A?
A) Supports immune health
B) Maintains healthy vision
C) Regulates metabolism
D) Boosts energy levels
51. What is the primary source of protein for vegetarians?
A) Tofu
B) Chicken
C) Beef
D) Fish
52. Which type of fat is typically found in animal products?
A) Trans fats
B) Saturated fats
C) Omega-3 fats
D) Polyunsaturated fats
53. Which of the following is an example of an incomplete protein?
A) Quinoa
B) Egg
C) Rice
D) Chicken
54. What is the primary source of energy for the body at rest?
A) Fats
B) Carbohydrates
C) Proteins
D) Fiber
55. What is the best method for preserving nutrients in vegetables?
A) Boiling them
B) Steaming them
C) Frying them
D) Microwaving them with no cover
56. What is the most important nutrient for maintaining a healthy immune system?
A) Protein
B) Vitamin A
C) Vitamin C
D) Iron
57. Which of the following is a sign of malnutrition?
A) Excessive energy
B) Increased muscle mass
C) Unexplained weight loss
D) Enhanced athletic performance
58. Which nutrient is most associated with maintaining skin health?
A) Vitamin C
B) Vitamin A
C) Vitamin E
D) Calcium
59. What is the main function of fat in the body?
A) Provide energy
B) Build muscle
C) Enhance digestion
D) Produce hormones
60. Which vitamin helps with the absorption of iron?
A) Vitamin A
B) Vitamin D
C) Vitamin C
D) Vitamin E
61. What is the role of zinc in the body?
A) Helps in muscle recovery
B) Supports immune function
C) Regulates blood pressure
D) Promotes healthy vision
62. Which of the following is a good source of probiotics?
A) Yogurt
B) Milk
C) Chicken
D) Cheese
63. Which mineral is important for bone health?
A) Magnesium
B) Iron
C) Zinc
D) Calcium
64. What is the main function of red blood cells?
A) Carry oxygen throughout the body
B) Regulate body temperature
C) Support immune function
D) Aid in digestion
65. Which of the following is the best source of vitamin K?
A) Leafy green vegetables
B) Eggs
C) Fish
D) Milk
66. What is the function of the digestive system?
A) Store energy
B) Break down food for absorption
C) Control metabolism
D) Produce hormones
67. What is the primary benefit of omega-3 fatty acids?
A) Improve digestion
B) Reduce inflammation
C) Build muscle
D) Increase energy levels
68. Which of the following foods is high in vitamin B6?
A) Bananas
B) Oranges
C) Eggs
D) Leafy greens
69. Which of the following is an example of a high-glycemic food?
A) Whole grain bread
B) White rice
C) Lentils
D) Sweet potatoes
70. Which of the following is a characteristic of a Mediterranean diet?
A) High in red meat
B) High in processed foods
C) High in fruits, vegetables, and healthy fats
D) Low in fiber
71. Which vitamin is critical for maintaining healthy nerve function?
A) Vitamin A
B) Vitamin B12
C) Vitamin C
D) Vitamin D
72. Which of the following is an example of a whole grain?
A) White bread
B) Brown rice
C) Potato chips
D) Cake
73. What is the recommended daily intake of added sugars for adults?
A) 10% of total calories
B) 20% of total calories
C) 5% of total calories
D) 50% of total calories
74. Which of the following foods is a source of vitamin D?
A) Carrots
B) Milk
C) Broccoli
D) Spinach
75. What is the term used to describe the body’s ability to convert food into energy?
A) Metabolism
B) Digestion
C) Detoxification
D) Absorption
76. What is the primary benefit of exercise for cardiovascular health?
A) It decreases the number of red blood cells
B) It lowers blood pressure
C) It increases cholesterol levels
D) It decreases oxygen consumption
77. What does the term “nutrient-dense” mean?
A) High in vitamins and minerals, with relatively few calories
B) Low in fiber and high in calories
C) High in protein and fat
D) Contain primarily processed sugars
78. Which of the following is a good source of iron for vegetarians?
A) Spinach
B) Beef
C) Chicken
D) Eggs
79. What is the recommended daily intake of protein for an average adult?
A) 0.8 grams per kilogram of body weight
B) 1.2 grams per kilogram of body weight
C) 1.5 grams per kilogram of body weight
D) 2 grams per kilogram of body weight
80. Which of the following is an example of a micronutrient?
A) Protein
B) Fat
C) Carbohydrates
D) Vitamin C
81. Which of the following is an example of a fat-soluble vitamin?
A) Vitamin C
B) Vitamin B12
C) Vitamin A
D) Vitamin B6
82. Which of the following foods is high in antioxidants?
A) Strawberries
B) White rice
C) Hamburger
D) Ice cream
83. Which of the following is a characteristic of a low-carb diet?
A) High in refined sugars
B) High in healthy fats and proteins
C) Low in vegetables
D) High in processed foods
84. Which of the following nutrients is needed for the production of red blood cells?
A) Vitamin D
B) Vitamin B12
C) Vitamin C
D) Vitamin A
85. Which of the following is an example of a food high in potassium?
A) Potatoes
B) Lettuce
C) Oranges
D) Apples
86. What is the term used to describe the energy expended to digest food?
A) Basal metabolic rate
B) Thermic effect of food
C) Physical activity factor
D) Glycemic index
87. What is the primary function of electrolytes in the body?
A) Provide energy
B) Regulate fluid balance and nerve function
C) Build muscle mass
D) Aid in digestion
88. What is the recommended daily intake of fruits and vegetables?
A) 1-2 servings
B) 3-4 servings
C) 5-9 servings
D) 10+ servings
89. What type of nutrient is found in foods like nuts and seeds and is essential for brain health?
A) Carbohydrates
B) Proteins
C) Fats
D) Vitamins
90. Which of the following is a function of water in the body?
A) Provide energy
B) Support immune function
C) Regulate body temperature
D) Store fat
91. What is the primary source of cholesterol in the body?
A) Animal products
B) Fruits and vegetables
C) Grains
D) Nuts and seeds
92. Which of the following is an example of an unhealthy eating pattern?
A) Eating a variety of whole foods
B) Consuming excessive processed foods
C) Eating balanced meals with fruits and vegetables
D) Drinking plenty of water
93. What is the role of the liver in digestion?
A) Breaks down food into nutrients
B) Produces bile to help digest fats
C) Absorbs nutrients from food
D) Transports nutrients through the bloodstream
94. Which of the following is an example of a low-fat food?
A) Avocado
B) Salmon
C) Whole milk
D) Skim milk
95. What is the function of dietary fat?
A) Help maintain healthy skin and hair
B) Build muscle
C) Support the immune system
D) Aid in digestion
96. Which of the following is an example of a complete meal?
A) A large serving of fries
B) A salad with chicken and quinoa
C) A candy bar
D) A glass of juice
97. What is a common symptom of low vitamin D levels?
A) Increased appetite
B) Weak bones
C) Excessive thirst
D) Increased heart rate
98. Which of the following is a key component of a balanced diet?
A) Limiting protein intake
B) High sugar intake
C) Adequate vitamin and mineral intake
D) Excessive use of supplements
99. What type of fat is considered unhealthy due to its association with heart disease?
A) Unsaturated fats
B) Saturated fats
C) Omega-3 fats
D) Monounsaturated fats
100. What is the function of dietary carbohydrates?
A) Provide energy
B) Support immune function
C) Build tissues
D) Regulate blood sugar
101. Which of the following is a common source of trans fats?
A) Olive oil
B) Margarine
C) Avocado
D) Walnuts
102. Which of the following is a function of fiber in the diet?
A) Provide energy
B) Aid in digestion and prevent constipation
C) Help build muscle
D) Absorb vitamins
103. What is the best source of vitamin A?
A) Carrots
B) Whole grains
C) Oranges
D) Milk
104. Which nutrient is essential for muscle growth and repair?
A) Carbohydrates
B) Proteins
C) Fats
D) Water
105. Which of the following is an example of a healthy fat?
A) Butter
B) Olive oil
C) Lard
D) Coconut oil
106. What does the term “empty calories” refer to?
A) Calories from nutrient-dense foods
B) Calories from foods with little or no nutritional value
C) Calories from foods high in fiber
D) Calories from fresh vegetables
107. Which of the following is an example of a complex carbohydrate?
A) White bread
B) Candy
C) Whole wheat bread
D) Soda
108. Which of the following is the best way to increase iron absorption from plant-based foods?
A) Eat iron-rich foods with a source of vitamin C
B) Avoid drinking water with meals
C) Eat iron-rich foods with calcium-rich foods
D) Drink a cup of tea with meals
109. What is the primary function of antioxidants in the body?
A) Build muscle
B) Protect cells from damage caused by free radicals
C) Regulate blood sugar
D) Increase energy levels
110. Which of the following vitamins is involved in energy metabolism?
A) Vitamin B12
B) Vitamin C
C) Vitamin A
D) Vitamin K
111. What is the function of electrolytes in the body?
A) Regulate fluid balance and nerve function
B) Build muscle mass
C) Provide energy
D) Aid in digestion
112. What is the term used to describe the body’s need for calories to perform basic functions like breathing?
A) Physical activity energy expenditure
B) Basal metabolic rate (BMR)
C) Thermic effect of food
D) Active metabolic rate
113. What is the recommended daily intake of water for an average adult?
A) 2 cups
B) 4 cups
C) 8 cups
D) 10 cups
114. Which of the following is the best source of fiber?
A) White rice
B) Apples with skin
C) Chicken
D) Cheese
115. Which type of carbohydrate is most beneficial for maintaining steady blood sugar levels?
A) Simple carbohydrates
B) Complex carbohydrates
C) Refined carbohydrates
D) Sugary foods
116. Which of the following is a symptom of dehydration?
A) Clear, pale urine
B) Headaches
C) Increased energy levels
D) Excessive thirst
117. Which of the following is a good source of calcium for individuals who avoid dairy products?
A) Almonds
B) Eggs
C) Salmon
D) Leafy green vegetables
118. What is the primary role of cholesterol in the body?
A) Help digest food
B) Provide energy
C) Aid in the production of hormones
D) Build muscle mass
119. What is the recommended daily intake of added sugar for men?
A) 25 grams
B) 38 grams
C) 50 grams
D) 75 grams
120. Which of the following is an example of a micronutrient?
A) Carbohydrates
B) Fat
C) Protein
D) Vitamin D
121. Which of the following is a characteristic of a plant-based diet?
A) High in processed meats
B) Low in fruits and vegetables
C) High in fiber and antioxidants
D) High in saturated fats
122. Which mineral is important for the function of enzymes involved in digestion?
A) Calcium
B) Iron
C) Magnesium
D) Potassium
123. Which of the following foods is high in monounsaturated fats?
A) Butter
B) Olive oil
C) Coconut oil
D) Chicken fat
124. Which of the following is a good source of vitamin E?
A) Avocados
B) Spinach
C) Almonds
D) Salmon
125. What does the term “gluten-free” mean?
A) Contains no fat
B) Contains no carbohydrates
C) Does not contain gluten, a protein found in wheat and some other grains
D) Contains no added sugar
126. Which of the following nutrients is essential for healthy vision?
A) Vitamin A
B) Vitamin C
C) Vitamin D
D) Vitamin E
127. What is the role of the liver in metabolism?
A) Detoxify harmful substances
B) Store carbohydrates
C) Produce bile to digest fats
D) All of the above
128. What is the primary function of the protein in the body?
A) Provide energy
B) Build and repair tissues
C) Help digest food
D) Store fat
129. Which of the following is a nutrient that provides energy?
A) Fiber
B) Water
C) Carbohydrates
D) Vitamins
130. Which type of fat is considered heart-healthy?
A) Saturated fat
B) Trans fat
C) Omega-3 fatty acids
D) Omega-6 fatty acids
131. What is the best source of vitamin C?
A) Apples
B) Oranges
C) Spinach
D) Chicken
132. Which of the following is a major source of energy for the body during physical activity?
A) Proteins
B) Carbohydrates
C) Vitamins
D) Fiber
133. Which of the following is a characteristic of unsaturated fats?
A) They are solid at room temperature
B) They come from animal sources
C) They are liquid at room temperature
D) They are harmful to heart health
134. What is the term used to describe a diet that includes foods from all food groups in appropriate portions?
A) Balanced diet
B) Restrictive diet
C) Low-fat diet
D) High-protein diet
135. Which of the following foods is high in vitamin K?
A) Beef
B) Kale
C) Rice
D) Tomatoes
136. What is the function of water-soluble vitamins?
A) Stored in the body for long periods
B) Aid in digestion and energy production
C) Required for healthy bones and teeth
D) Dissolve in water and are excreted in urine
137. Which nutrient is essential for the formation of collagen?
A) Vitamin D
B) Vitamin A
C) Vitamin C
D) Vitamin E
138. Which of the following is a characteristic of a high-fiber diet?
A) It is low in fruits and vegetables
B) It promotes digestive health and helps prevent constipation
C) It is high in saturated fats
D) It contains mainly processed foods
139. Which of the following foods is a source of complete protein?
A) Beans
B) Tofu
C) Rice
D) Eggs
140. What is the main function of insulin in the body?
A) Regulate blood pressure
B) Lower blood sugar levels
C) Build muscle
D) Break down fat
141. Which of the following is a benefit of regular physical activity?
A) Increased risk of chronic diseases
B) Decreased energy levels
C) Improved cardiovascular health
D) Increased blood pressure
142. Which of the following is a food that contains healthy omega-3 fats?
A) Avocados
B) Salmon
C) Beef
D) Butter
143. Which mineral is involved in maintaining fluid balance in the body?
A) Calcium
B) Sodium
C) Magnesium
D) Potassium
144. What is the term used to describe the energy required to process food?
A) Metabolic rate
B) Glycemic load
C) Thermic effect of food
D) Blood sugar level
145. Which of the following is an example of a food that is high in both protein and healthy fats?
A) Chicken breast
B) Tofu
C) Salmon
D) Banana
146. Which of the following is a benefit of consuming a balanced diet?
A) Increased risk of heart disease
B) Improved immune function
C) Decreased muscle mass
D) Increased blood sugar levels
147. What is the main role of the digestive system?
A) Regulate blood pressure
B) Break down food and absorb nutrients
C) Produce energy
D) Store fat
148. Which of the following foods is a good source of vitamin B6?
A) Bananas
B) Sweet potatoes
C) Eggs
D) Kale
149. Which of the following is a symptom of low vitamin D levels?
A) Excessive thirst
B) Weak bones and muscle pain
C) Clear, pale urine
D) Increased heart rate
150. Which of the following is an example of a food high in antioxidants?
A) Spinach
B) Red meat
C) Soda
D) White bread
151. Which nutrient is essential for proper brain function and is found in fatty fish?
A) Vitamin C
B) Omega-3 fatty acids
C) Protein
D) Carbohydrates
152. Which of the following is a food that is high in vitamin D?
A) Broccoli
B) Salmon
C) Bananas
D) Potatoes
153. What is the main function of dietary protein in the body?
A) Regulate body temperature
B) Build and repair tissues
C) Store energy
D) Aid in digestion
154. What is the primary purpose of the digestive system?
A) To absorb oxygen
B) To break down and absorb nutrients
C) To regulate metabolism
D) To produce hormones
155. Which of the following foods is rich in potassium?
A) Avocado
B) Salmon
C) Carrots
D) Cucumber
156. Which of the following is an example of a nutrient-dense food?
A) White bread
B) Fried chicken
C) Spinach
D) Soda
157. Which of the following is a key function of vitamin K?
A) Regulate immune function
B) Aid in wound healing
C) Help with bone health
D) Improve vision
158. Which type of carbohydrate is digested more slowly, providing sustained energy?
A) Simple carbohydrates
B) Complex carbohydrates
C) Refined carbohydrates
D) Sugary foods
159. What is the role of fiber in a healthy diet?
A) Helps with weight gain
B) Promotes healthy digestion
C) Provides quick energy
D) Increases fat absorption
160. Which vitamin is important for immune function and is found in citrus fruits?
A) Vitamin A
B) Vitamin B12
C) Vitamin C
D) Vitamin K
161. What is the most important factor to consider when choosing healthy snacks?
A) Calories
B) Nutrient content
C) Taste
D) Price
162. Which of the following is a source of complete protein?
A) Rice
B) Lentils
C) Eggs
D) Almonds
163. Which of the following is a source of healthy monounsaturated fats?
A) Butter
B) Olive oil
C) Bacon
D) Cheese
164. What is the main function of vitamin E in the body?
A) Boost immune function
B) Protect cells from oxidative damage
C) Help in the absorption of calcium
D) Regulate blood sugar levels
165. Which food group provides the most significant source of fiber?
A) Protein foods
B) Fruits and vegetables
C) Dairy products
D) Grains
166. Which of the following is a key role of the liver in digestion?
A) Produce bile to help digest fats
B) Absorb nutrients from food
C) Store vitamins
D) All of the above
167. Which nutrient helps the body absorb iron from plant-based foods?
A) Vitamin D
B) Vitamin A
C) Vitamin C
D) Calcium
168. What is the primary function of water in the body?
A) To help regulate body temperature
B) To provide energy
C) To build muscle mass
D) To store fat
169. Which of the following foods is a good source of probiotics?
A) Yogurt
B) Chicken
C) Broccoli
D) Brown rice
170. Which of the following is true about cholesterol?
A) It is only found in plant-based foods
B) It is essential for the production of certain hormones
C) It is not needed by the body
D) It is harmful to all individuals
171. Which type of fat is most beneficial for heart health?
A) Saturated fats
B) Trans fats
C) Omega-3 fatty acids
D) Omega-6 fatty acids
172. Which of the following is a good plant-based source of protein?
A) Eggs
B) Fish
C) Tofu
D) Beef
173. Which of the following foods is high in vitamin A?
A) Bell peppers
B) Sweet potatoes
C) Avocados
D) Tomatoes
174. What is the recommended daily intake of sodium for a healthy adult?
A) 500 mg
B) 1,500 mg
C) 2,300 mg
D) 3,500 mg
175. Which of the following is a source of healthy polyunsaturated fats?
A) Salmon
B) Butter
C) Cheese
D) Lard
176. What does the term “caloric balance” refer to?
A) The balance between calories burned and calories consumed
B) The balance of vitamins and minerals in the body
C) The balance between water and fat intake
D) The balance of protein intake and muscle gain
177. Which nutrient is essential for the proper function of enzymes involved in digestion?
A) Calcium
B) Iron
C) Magnesium
D) Zinc
178. What is the function of antioxidants in the body?
A) They build muscle tissue
B) They protect cells from damage caused by free radicals
C) They increase blood sugar levels
D) They provide energy
179. Which of the following is a good source of vitamin B12?
A) Eggs
B) Spinach
C) Almonds
D) Beans
180. Which of the following is a key function of calcium in the body?
A) Boost immune system
B) Aid in blood clotting
C) Regulate blood sugar levels
D) Help maintain bone and teeth health
181. Which of the following nutrients is important for energy production during physical activity?
A) Fiber
B) Carbohydrates
C) Protein
D) Water
182. Which of the following is a good plant-based source of iron?
A) Red meat
B) Spinach
C) Poultry
D) Dairy products
183. Which food group is rich in natural sugars?
A) Grains
B) Fruits
C) Vegetables
D) Dairy
184. What is the best way to prevent dehydration?
A) Drink sugary drinks
B) Drink adequate amounts of water throughout the day
C) Drink caffeine-based drinks
D) Avoid drinking liquids after meals
185. What is the recommended daily intake of fiber for an adult woman?
A) 10-15 grams
B) 20-25 grams
C) 25-35 grams
D) 35-45 grams
186. Which of the following is a benefit of eating a diet rich in fruits and vegetables?
A) Increased risk of chronic diseases
B) Improved digestive health
C) Decreased energy levels
D) Increased sodium intake
187. Which of the following nutrients is required for the absorption of fat-soluble vitamins?
A) Iron
B) Fats
C) Fiber
D) Carbohydrates
188. Which of the following is an example of a micronutrient?
A) Carbohydrates
B) Protein
C) Vitamins
D) Fats
189. Which of the following is a good source of soluble fiber?
A) Apples
B) Carrots
C) Bread
D) Salmon
190. What is the role of the pancreas in digestion?
A) Produce bile
B) Store glucose
C) Secrete insulin and digestive enzymes
D) Absorb nutrients
191. Which of the following foods is an excellent source of vitamin C?
A) Carrots
B) Strawberries
C) Chicken
D) Eggs
192. What is the recommended amount of physical activity for adults according to health guidelines?
A) 10 minutes per week
B) 150 minutes per week
C) 300 minutes per week
D) 60 minutes per day
193. Which of the following is a source of complex carbohydrates?
A) White rice
B) Oatmeal
C) Table sugar
D) Honey
194. Which of the following nutrients is essential for healthy red blood cell formation?
A) Iron
B) Calcium
C) Magnesium
D) Vitamin D
195. Which of the following is a primary function of fats in the body?
A) Build muscle mass
B) Aid in digestion
C) Provide a concentrated source of energy
D) Regulate blood sugar levels
196. Which of the following nutrients is most responsible for supporting the immune system?
A) Protein
B) Vitamin C
C) Iron
D) Fiber
197. What is the primary source of energy for the human body?
A) Proteins
B) Fats
C) Carbohydrates
D) Vitamins
198. Which of the following is a benefit of eating whole grains instead of refined grains?
A) Higher levels of fat
B) Increased fiber intake
C) Increased sugar content
D) Decreased nutrient absorption
199. Which of the following is the best example of a healthy snack option?
A) Potato chips
B) Granola bar
C) Fresh fruit
D) Chocolate bar
200. What is the main function of calcium in the body?
A) Help with blood clotting
B) Build and maintain bones and teeth
C) Improve digestion
D) Aid in muscle contraction
201. Which of the following is a good source of monounsaturated fats?
A) Olive oil
B) Butter
C) Lard
D) Cheese
202. What is a characteristic of trans fats?
A) They are beneficial for heart health
B) They are found naturally in plants
C) They increase the risk of heart disease
D) They provide essential fatty acids
203. Which of the following foods is high in omega-3 fatty acids?
A) Beef
B) Walnuts
C) Chicken
D) Rice
204. What type of fat should be limited in a heart-healthy diet?
A) Saturated fats
B) Polyunsaturated fats
C) Monounsaturated fats
D) Omega-3 fats
205. Which of the following is a good source of vitamin A?
A) Red bell peppers
B) Spinach
C) Carrots
D) Both B and C
206. Which of the following is a common sign of dehydration?
A) Increased energy
B) Frequent urination
C) Dry mouth
D) Clear urine
207. Which of the following nutrients plays a key role in muscle repair and growth?
A) Carbohydrates
B) Protein
C) Vitamin C
D) Fiber
208. Which of the following is an example of a food that provides both protein and fiber?
A) Chicken
B) Lentils
C) Eggs
D) Yogurt
209. Which of the following is a good source of calcium?
A) Broccoli
B) Red meat
C) Cheese
D) Chicken
210. Which of the following is a potential consequence of a low-carb diet?
A) Improved heart health
B) Increased risk of high blood pressure
C) Dehydration and nutrient deficiencies
D) Higher energy levels
211. Which vitamin is essential for maintaining healthy skin?
A) Vitamin A
B) Vitamin B12
C) Vitamin D
D) Vitamin E
212. Which of the following is the best food choice for someone looking to increase their intake of antioxidants?
A) Chicken
B) Blueberries
C) White rice
D) Soda
213. What is the primary function of vitamin D?
A) Protect cells from oxidative stress
B) Aid in calcium absorption
C) Regulate body temperature
D) Support immune health
214. Which of the following is a plant-based source of omega-3 fatty acids?
A) Walnuts
B) Beef
C) Salmon
D) Eggs
215. Which of the following foods is high in fiber and helps with digestion?
A) White bread
B) Spinach
C) Potato chips
D) Candy
216. Which of the following is a key source of vitamin B12?
A) Meat
B) Leafy greens
C) Fish
D) Both A and C
217. Which of the following foods is an example of a healthy fat?
A) Butter
B) Olive oil
C) Bacon
D) Cheese
218. Which of the following can help improve heart health?
A) Limiting sugar intake
B) Eating a diet rich in fruits and vegetables
C) Avoiding physical activity
D) All of the above
219. What is a characteristic of a balanced diet?
A) High in processed foods
B) Includes a variety of nutrients from different food groups
C) Low in fruits and vegetables
D) High in sugar and fat
220. Which nutrient is needed in large amounts by the body to provide energy during physical activity?
A) Vitamins
B) Protein
C) Carbohydrates
D) Fiber
221. Which of the following is a source of complex carbohydrates?
A) White bread
B) Sweet potatoes
C) Soda
D) Fruit juices
222. What is the role of insulin in the body?
A) Helps the body break down fats
B) Regulates blood sugar levels
C) Aids in digestion
D) Helps absorb vitamins
223. Which of the following foods is an excellent source of potassium?
A) Potatoes
B) Chicken
C) Ice cream
D) Cookies
224. Which nutrient is important for the production of collagen and wound healing?
A) Vitamin A
B) Vitamin C
C) Vitamin D
D) Iron
225. Which of the following is a feature of a healthy eating pattern?
A) High in processed snacks
B) Focused on nutrient-dense foods
C) Low in fiber
D) High in sodium
226. Which of the following is a characteristic of a well-balanced diet?
A) Excessive consumption of refined sugars
B) Inclusion of a variety of foods from all food groups
C) Predominantly protein-based foods
D) Consumption of foods high in saturated fats
227. Which of the following nutrients are considered micronutrients?
A) Carbohydrates and proteins
B) Vitamins and minerals
C) Fats and oils
D) Water and fiber
228. Which of the following foods is highest in fiber?
A) White rice
B) Broccoli
C) Chicken
D) Ice cream
229. Which of the following is a major role of fiber in the body?
A) Aid in energy production
B) Support bone health
C) Facilitate digestion and prevent constipation
D) Provide essential fatty acids
230. Which of the following vitamins helps the body absorb calcium and phosphorus?
A) Vitamin A
B) Vitamin D
C) Vitamin C
D) Vitamin K
231. Which of the following foods is a good source of protein?
A) Avocados
B) Almonds
C) Chicken breast
D) Olive oil
232. Which type of fat is considered the healthiest for heart health?
A) Saturated fat
B) Trans fat
C) Monounsaturated fat
D) Polyunsaturated fat
233. Which of the following is a result of consuming too much sodium?
A) Low blood pressure
B) High blood pressure
C) Enhanced digestion
D) Improved bone health
234. Which of the following is an important function of magnesium in the body?
A) Regulates blood sugar levels
B) Supports muscle and nerve function
C) Aids in digestion
D) Improves cognitive function
235. What is the recommended daily intake of water for the average adult?
A) 2 cups
B) 5 cups
C) 8 cups
D) 12 cups
236. Which of the following is a good dietary source of vitamin E?
A) Carrots
B) Almonds
C) Red meat
D) Cheese
237. Which of the following is the best source of vitamin B12?
A) Dairy products
B) Leafy green vegetables
C) Red meat
D) Whole grains
238. Which of the following foods is an excellent source of omega-3 fatty acids?
A) Flaxseeds
B) Beef
C) Chicken
D) White bread
239. What is the main function of carbohydrates in the body?
A) Build and repair tissues
B) Provide energy
C) Regulate the metabolism
D) Help form red blood cells
240. Which of the following best describes the function of protein in the body?
A) Regulates fluid balance
B) Supplies the body with essential fatty acids
C) Supports growth and tissue repair
D) Provides quick energy for the body
241. Which of the following is a plant-based source of complete protein?
A) Tofu
B) Lentils
C) Quinoa
D) Nuts
242. Which of the following nutrients helps the body maintain healthy vision?
A) Vitamin A
B) Vitamin D
C) Vitamin B12
D) Vitamin K
243. Which of the following nutrients is necessary for the absorption of fat-soluble vitamins?
A) Water
B) Fat
C) Fiber
D) Carbohydrates
244. Which of the following foods is rich in polyunsaturated fats?
A) Olive oil
B) Salmon
C) Butter
D) Coconut oil
245. What is the best way to increase your intake of antioxidants?
A) Eating processed snacks
B) Drinking more sugary beverages
C) Eating a variety of colorful fruits and vegetables
D) Consuming more red meat
246. Which of the following is an example of an incomplete protein?
A) Eggs
B) Quinoa
C) Lentils
D) Chicken
247. Which of the following is a characteristic of a high-fiber diet?
A) May help regulate blood sugar levels
B) Can cause weight gain due to high calorie intake
C) Increases the risk of digestive disorders
D) Decreases energy levels significantly
248. What is the main function of the body’s fat stores?
A) Provide a source of water
B) Store energy for future use
C) Provide a source of quick energy
D) Aid in the production of enzymes
249. Which of the following is a consequence of consuming too much added sugar?
A) Improved cardiovascular health
B) Weight loss
C) Increased risk of type 2 diabetes
D) Enhanced energy levels
250. Which of the following is a benefit of physical activity in terms of nutrition?
A) Increases the risk of high cholesterol
B) Decreases the risk of obesity
C) Promotes the development of unhealthy habits
D) Reduces muscle mass
251. Which of the following nutrients is needed for proper nerve function?
A) Calcium
B) Potassium
C) Vitamin B12
D) Vitamin D
252. Which of the following foods is considered a high-quality source of protein?
A) Rice
B) Beans
C) Eggs
D) Carrots
253. Which of the following minerals is important for bone health?
A) Potassium
B) Magnesium
C) Sodium
D) Calcium
254. Which of the following is an example of a food high in saturated fat?
A) Olive oil
B) Coconut oil
C) Avocados
D) Nuts
255. What is the primary difference between fat-soluble and water-soluble vitamins?
A) Fat-soluble vitamins are not stored in the body
B) Water-soluble vitamins are stored in the body for long periods
C) Fat-soluble vitamins require fat for absorption
D) Water-soluble vitamins can be stored in the liver
256. What is the best way to preserve the nutrient content of vegetables when cooking?
A) Frying them at high temperatures
B) Boiling them for long periods
C) Steaming them briefly
D) Microwaving them with added fat
257. Which of the following is a benefit of probiotics?
A) Boost immune system health
B) Improve muscle mass
C) Increase blood sugar levels
D) Decrease fat absorption
258. What is the primary role of the kidneys in relation to nutrition?
A) Regulate body temperature
B) Filter waste products and excess substances
C) Absorb nutrients from the food we eat
D) Aid in the digestion of proteins
259. What type of food is most likely to cause an allergic reaction in individuals with lactose intolerance?
A) Milk
B) Fish
C) Peanuts
D) Eggs
260. Which of the following is the most nutrient-dense food?
A) Potato chips
B) Kale
C) White bread
D) Sugar-sweetened cereal
261. What is the best way to determine an individual’s nutrient needs?
A) Follow a generic diet plan
B) Listen to popular health trends
C) Consult a healthcare provider or nutritionist
D) Read food labels
262. Which of the following is an example of a functional food?
A) Candy
B) Yogurt with added probiotics
C) White bread
D) Soda
263. What is the recommended intake of fruits and vegetables per day for an average adult?
A) 2-3 servings
B) 5 servings
C) 8-10 servings
D) 12 servings
264. Which of the following is the most common source of added sugar in the diet?
A) Whole grains
B) Vegetables
C) Soft drinks
D) Dairy products
265. What is a benefit of drinking water before meals?
A) Increase appetite
B) Prevent dehydration
C) Increase sugar absorption
D) Help with digestion
266. Which of the following is an example of a nutrient-dense snack?
A) Candy bar
B) Fruit with nuts
C) Potato chips
D) Soda
267. Which of the following is an essential fatty acid?
A) Omega-3
B) Omega-6
C) Both A and B
D) None of the above
268. Which of the following best describes the function of antioxidants?
A) Improve digestion
B) Fight oxidative stress and protect cells from damage
C) Provide quick energy
D) Regulate the metabolism
269. What is the effect of consuming too many calories?
A) Weight loss
B) Weight gain
C) Dehydration
D) Increased muscle mass
270. Which of the following vitamins is produced in the skin when exposed to sunlight?
A) Vitamin A
B) Vitamin B12
C) Vitamin D
D) Vitamin K
271. Which of the following foods provides the highest amount of vitamin C?
A) Oranges
B) Bananas
C) Spinach
D) Apples
272. Which of the following is a good source of dietary potassium?
A) Oranges
B) White rice
C) Beef
D) Pork
273. What is the function of cholesterol in the body?
A) Store energy for later use
B) Support cellular structure and function
C) Increase blood pressure
D) Aid in digestion
274. Which of the following is the most reliable indicator of overall health?
A) BMI (Body Mass Index)
B) Physical activity level
C) Blood pressure
D) Waist-to-hip ratio
275. Which type of fat should be limited in the diet to reduce the risk of cardiovascular disease?
A) Trans fats
B) Polyunsaturated fats
C) Monounsaturated fats
D) Omega-3 fatty acids
276. Which of the following is the primary function of vitamin C?
A) Help with wound healing
B) Improve digestion
C) Enhance vision
D) Support bone formation
277. Which of the following foods is a source of complete protein?
A) Tofu
B) Peanut butter
C) Quinoa
D) Eggs
278. What is the most effective way to increase muscle mass?
A) Increased carbohydrate consumption
B) High protein intake and strength training
C) Low-fat diet and endurance exercise
D) Decreased fat intake
279. Which of the following foods is considered a high-glycemic food?
A) Brown rice
B) Sweet potatoes
C) White bread
D) Oats
280. What is the recommended percentage of total daily calories to come from fat in a balanced diet?
A) 10-15%
B) 25-35%
C) 45-55%
D) 60-70%
281. Which of the following is a rich source of calcium?
A) Salmon
B) Almonds
C) Spinach
D) Dairy products
282. What is the main function of iron in the body?
A) Help with digestion
B) Transport oxygen in the blood
C) Regulate metabolism
D) Support immune function
283. Which of the following is true about water-soluble vitamins?
A) They can be stored in the body for long periods
B) They are lost during cooking and food storage
C) They require fat for absorption
D) They are not absorbed by the body
284. Which of the following is a food source of omega-3 fatty acids?
A) Cheese
B) Chicken
C) Flaxseeds
D) Beef
285. Which of the following is a benefit of consuming adequate amounts of dietary fiber?
A) Increases cholesterol levels
B) Improves digestive health
C) Enhances fat absorption
D) Leads to weight gain
286. Which of the following is a sign of dehydration?
A) Increased energy
B) Dry mouth and dark urine
C) Clear, frequent urination
D) Increased appetite
287. What is the primary source of added sugar in most diets?
A) Vegetables
B) Refined grains
C) Sweetened beverages
D) Whole fruits
288. Which of the following is the best source of vitamin A?
A) Tomatoes
B) Carrots
C) Eggs
D) Bananas
289. Which of the following is true about saturated fats?
A) They are typically liquid at room temperature
B) They can increase the risk of heart disease when consumed in excess
C) They are the healthiest type of fat
D) They are found only in plant-based foods
290. What is the recommended daily intake of protein for a healthy adult?
A) 0.2 grams per kg of body weight
B) 0.5 grams per kg of body weight
C) 1.2 grams per kg of body weight
D) 1.5 grams per kg of body weight
291. Which of the following foods provides the highest amount of potassium?
A) Spinach
B) Bananas
C) Potatoes
D) Apples
292. What is the function of bile in digestion?
A) Break down proteins
B) Emulsify fats for easier digestion
C) Absorb vitamins
D) Increase the acidity of stomach acid
293. Which of the following nutrients is most important for the maintenance of healthy skin?
A) Vitamin D
B) Vitamin A
C) Vitamin B12
D) Vitamin E
294. Which of the following foods is high in antioxidants?
A) White bread
B) Green tea
C) Fried chicken
D) Sweetened soda
295. Which of the following is an example of a monosaccharide?
A) Sucrose
B) Lactose
C) Glucose
D) Maltose
296. What is the primary benefit of eating a variety of colored fruits and vegetables?
A) Provides a wide range of nutrients and antioxidants
B) Increases fat intake
C) Helps with calorie restriction
D) Lowers protein intake
297. Which of the following is the function of the pancreas in digestion?
A) Produces bile for fat digestion
B) Produces enzymes and insulin
C) Stores glycogen for energy
D) Absorbs nutrients from food
298. Which of the following is the most accurate method for measuring body fat percentage?
A) Skinfold calipers
B) Body Mass Index (BMI)
C) Waist-to-hip ratio
D) Bioelectrical impedance analysis
299. Which of the following is an example of a polyunsaturated fat?
A) Butter
B) Olive oil
C) Canola oil
D) Coconut oil
300. Which of the following is a characteristic of trans fats?
A) Found naturally in some animal products
B) Beneficial for heart health
C) Increase the risk of cardiovascular disease
D) Mostly found in plant oils
301. What is the main function of the liver in relation to nutrition?
A) Store nutrients and produce bile
B) Absorb nutrients from food
C) Regulate blood sugar levels
D) Produce insulin
302. Which of the following is an example of a food rich in monounsaturated fats?
A) Avocados
B) Butter
C) Beef
D) Cheese
303. What is the effect of consuming too much protein?
A) Increased fat storage
B) Damage to the kidneys over time
C) Increased carbohydrate absorption
D) Enhanced muscle recovery
304. Which of the following is a source of vitamin K?
A) Carrots
B) Broccoli
C) Oranges
D) Eggs
305. Which of the following is a characteristic of a ketogenic diet?
A) High in carbohydrates and low in fats
B) High in fats and low in carbohydrates
C) Balanced in carbohydrates, proteins, and fats
D) High in proteins and low in fats
306. Which of the following vitamins is most important for collagen synthesis?
A) Vitamin E
B) Vitamin C
C) Vitamin A
D) Vitamin D
307. Which of the following is a characteristic of a low-carb diet?
A) Increased energy from carbohydrates
B) Higher intake of fiber
C) Increased intake of healthy fats
D) Focuses on eating processed foods
308. Which of the following foods is a good source of zinc?
A) Chicken
B) Apples
C) Oats
D) Spinach
309. What is the recommended intake of sodium for a healthy adult?
A) 1,500 mg
B) 2,300 mg
C) 3,000 mg
D) 5,000 mg
310. Which of the following is a food source of beta-carotene?
A) Carrots
B) Broccoli
C) Chicken
D) Eggs
311. What is the role of antioxidants in the body?
A) Help with energy production
B) Protect cells from oxidative damage
C) Aid in the digestion of fats
D) Enhance protein synthesis
312. Which of the following is the best source of complex carbohydrates?
A) White bread
B) Brown rice
C) Candy
D) Soda
313. Which of the following is a function of dietary fat?
A) Provide energy and support cell growth
B) Aid in digestion of proteins
C) Regulate body temperature
D) Store water in the body
314. What is the primary function of the large intestine in digestion?
A) Absorb nutrients
B) Produce digestive enzymes
C) Absorb water and electrolytes
D) Secrete bile
315. Which of the following is the primary function of carbohydrates in the body?
A) Provide energy
B) Build and repair tissues
C) Regulate body temperature
D) Support immune function
316. Which of the following foods is a good source of fiber?
A) White rice
B) Apples
C) Chicken breast
D) Milk
317. Which of the following is a function of protein in the body?
A) Store energy
B) Promote bone growth
C) Build and repair tissues
D) Regulate body temperature
318. What is the recommended daily intake of fiber for women under 50?
A) 10 grams
B) 21 grams
C) 25 grams
D) 38 grams
319. Which of the following is a sign of inadequate vitamin D intake?
A) Skin rash
B) Muscle weakness and bone pain
C) Poor digestion
D) Increased thirst
320. Which of the following foods is a rich source of vitamin B12?
A) Carrots
B) Spinach
C) Salmon
D) Oranges
321. Which of the following is a characteristic of unsaturated fats?
A) Solid at room temperature
B) Found primarily in animal products
C) Can lower cholesterol levels
D) Found only in processed foods
322. Which of the following is the most important factor for maintaining a healthy weight?
A) Restricting caloric intake
B) Reducing fat intake
C) Regular physical activity
D) Avoiding carbohydrates
323. Which of the following is the primary benefit of a plant-based diet?
A) Lower cholesterol levels
B) Increased risk of nutrient deficiencies
C) Higher protein intake
D) High intake of saturated fats
324. Which of the following vitamins is essential for the absorption of calcium?
A) Vitamin A
B) Vitamin B12
C) Vitamin C
D) Vitamin D
325. What is the function of antioxidants in the body?
A) Protect cells from oxidative stress and damage
B) Increase protein synthesis
C) Break down fats
D) Aid in digestion
326. Which of the following is true about dietary supplements?
A) They can replace a healthy diet
B) They should be taken without consideration of diet
C) They should be used as a supplement to a balanced diet
D) They are always more beneficial than whole foods
327. Which of the following is the best source of healthy fats?
A) Butter
B) Avocados
C) Fried foods
D) Red meat
328. Which of the following foods is the best source of vitamin E?
A) Almonds
B) Bananas
C) Beef
D) Carrots
329. What is the best way to preserve the nutrients in vegetables during cooking?
A) Boiling in large amounts of water
B) Steaming or microwaving
C) Deep frying
D) Grilling over direct heat
330. Which of the following is a sign of a vitamin A deficiency?
A) Night blindness
B) Scaly skin
C) Weak muscles
D) Hair loss
331. Which of the following types of fat is beneficial for heart health?
A) Trans fats
B) Saturated fats
C) Monounsaturated fats
D) Hydrogenated fats
332. What is the main role of the small intestine in digestion?
A) Absorb nutrients from food
B) Produce digestive enzymes
C) Store bile
D) Produce insulin
333. Which of the following is the recommended amount of physical activity for adults per week?
A) 30 minutes per week
B) 150 minutes of moderate activity per week
C) 300 minutes of high-intensity activity per week
D) No physical activity is necessary
334. Which of the following is true about the Mediterranean diet?
A) It is high in processed meats and refined sugars
B) It emphasizes the consumption of fruits, vegetables, and whole grains
C) It is low in fats and high in red meat
D) It is mostly plant-based but excludes dairy
335. What is the function of insulin in the body?
A) Break down proteins
B) Regulate blood sugar levels
C) Aid in fat digestion
D) Absorb vitamins
336. What is the recommended daily water intake for an adult?
A) 2-3 cups
B) 6-8 cups
C) 12-14 cups
D) 20-25 cups
337. Which of the following is a function of potassium in the body?
A) Helps regulate fluid balance
B) Supports immune function
C) Enhances protein synthesis
D) Increases the absorption of vitamins
338. Which of the following foods is a good source of omega-3 fatty acids?
A) Pork
B) Chia seeds
C) White rice
D) Tomatoes
339. What is the primary role of sodium in the body?
A) Aid in digestion
B) Maintain fluid balance and proper nerve function
C) Build muscle tissue
D) Regulate metabolism
340. What is the function of dietary fat in the body?
A) Provide energy and support cell function
B) Aid in digestion of proteins
C) Store water in the body
D) Enhance immune function
341. Which of the following is the best source of complete protein for vegetarians?
A) Tofu and quinoa
B) Chicken
C) Eggs
D) Salmon
342. Which of the following foods is the best source of complex carbohydrates?
A) White bread
B) Brown rice
C) Candy bars
D) Soda
343. What is the primary benefit of reducing refined sugar intake?
A) Reduced risk of obesity and type 2 diabetes
B) Increased energy levels
C) Better digestion
D) Enhanced muscle growth
344. Which of the following nutrients is important for maintaining strong bones?
A) Protein
B) Vitamin D
C) Vitamin A
D) Vitamin B12
345. What is the recommended dietary fat intake for an average adult?
A) Less than 10% of total calories
B) 10-20% of total calories
C) 25-35% of total calories
D) 40-50% of total calories
346. Which of the following is a characteristic of a healthy diet?
A) High in refined sugars
B) Low in fruits and vegetables
C) High in whole grains and lean proteins
D) High in saturated fats
347. What is the main nutrient found in dairy products that supports bone health?
A) Vitamin A
B) Calcium
C) Iron
D) Fiber
348. Which of the following vitamins plays a key role in maintaining healthy vision?
A) Vitamin A
B) Vitamin C
C) Vitamin D
D) Vitamin E
349. What is the role of the liver in metabolism?
A) Stores vitamins and minerals
B) Breaks down fats and produces bile
C) Absorbs nutrients from food
D) Regulates blood pressure
350. Which of the following is a rich source of vitamin K?
A) Carrots
B) Leafy green vegetables
C) Bananas
D) Apples