HOSA NUTRITION [2026] UPDATED ACTUAL Exam |
Question and Answer | 100% VERIFIED ANSWERS
• What are the simple carbohydrates? -✓✓ monosaccharides and disaccharides
• What do monosaccharides include? -✓✓ glucose, fructose, and galactose
• What do disaccharides include? -✓✓ sucrose, lactose, and maltose
• Where are disaccharides found? -✓✓ cane/beet sugar, milk, and malt
• What are polysaccharides? -✓✓ They contain 3 or more sugars and can be divided
into starch and fiber.
• What foods have starch? -✓✓ peas, cassava, and tapioca
• What is resistant starch? -✓✓ starch that remains intact through the cooking process
and digestion. It is a fiber.
• What are sources of resistant starch? -✓✓ beans, potatoes, split peas, and whole
grains
• What is soluble fiber? -✓✓ fiber that is soluble in water, forming a gel-like substance.
• What is soluble fiber found in? -✓✓ oats, barley, beans, peas, apples, carrots, citrus
fruits
• What are the benefits of soluble fiber? -✓✓ lowers serum cholesterol levels and
improves blood glucose levels
• What is insoluble fiber? -✓✓ not soluble in water, beta bonds, consists mainly of lignin,
cellulose, and hemicelluloses
• What are the benefits of insoluble fiber? -✓✓ aids in bowel health, removes toxins from
body, increases satiety
• What is insoluble fiber found in? -✓✓ fibrous vegetables like asparagus and celery,
wheat bran, whole grains, and nuts
• What is the difference between whole grains and refined grains? -✓✓ In refined grains,
the bran and germ are left, leaving only the endosperm
,• How does the glycemic index work? -✓✓ Ranks carbs from 0 to 100 based on how
quickly they are converted into blood sugar. 50 g of food are compared to 50 g of pure
glucose.
• What foods are considered high glycemic? -✓✓ GI above 70. Include white bread,
watermelon, baked potato, and popcorn.
• What are low glycemic foods? -✓✓ GI below 55. Include potato chips, peanuts, honey,
and pizza.
• What is glycemic load? -✓✓ Combines glycemic index and takes into consideration the
actual serving size of the food.
• How do you find the glycemic load of a food? -✓✓ Multiply glycemic index by the
amount of carbs per serving, then divide by 100.
• What are the essential amino acids? -✓✓ histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, valine
• What are the conditionally essential amino acids? -✓✓ arginine, cysteine, glutamine,
glycine, proline, tyrosine
• How much percent calories from protein does human breastmilk contain? -✓✓ 6%
• How much percent calories from protein should we consume, according to the national
guideline? -✓✓ 10-35%
• How much percent calories from protein do lentils and beans have? -✓✓ around 25-
30%
• How much percent calories from protein do greens have? -✓✓ around 25% but
spinach has 50%
• How much percent calories from protein do whole grains have? -✓✓ around 10-15%
• How much percent calories from protein do fruits have? -✓✓ around 5%. Apples have
2% and cantalope has 10%.
• How much percent calories from protein do nuts and seeds have? -✓✓ around 15%,
pumpkin seeds have 21%
• Do nuts or seeds have more protein? -✓✓ seeds
, • How much percent calories from protein do peas, corn, and potatoes have,
respectively? -✓✓ 25, 14, 11
• What is the protein requirement, in g of protein per kg of body weight, for adults? -✓✓
0.8 g
• What is the protein requirement, in g of protein per kg of body weight, for kids? -✓✓
1.05 g for ages 1-3, 0.95 g for ages 4-13, and 0.85 g for ages 14-18.
• What is the protein requirement, in g of protein per kg of body weight, for pregnant and
lactating women? -✓✓ 1.1 g for pregnant women and 1.3 g for lactating women
• How are trans fats made? -✓✓ Hydrogen is added to liquid vegetable oils to make
them more solid.
• What are monounsaturated fats? -✓✓ They have one double bond. They are found in
peanuts and canola oil.
• What are polyunsaturated fats? -✓✓ They have at least two double bonds. They make
up omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). They are found in
walnuts, flaxseeds, hempseeds, and vegetable oils.
• What is the function of cholesterol? -✓✓ Produces hormones, vitamin D, and bile acids
that help to digest fat.
• Where is cholesterol made? -✓✓ In the liver
• What is linoleic acid (omega-6) converted into? -✓✓ highly unsaturated fatty acids
(HUFAs)
• What is alpha-linolenic acid (omega-3) converted into? -✓✓ EPA and DHA
• What are the recommended intake levels of ALA? -✓✓ 1.1 g for women, 1.6 g for men.
• What is the ideal ratio of omega-6 to omega-3? -✓✓ Between 2:1 and 4:1
• Where are fat-soluble vitamins stored and excreted? -✓✓ They're stored in body
tissues and secreted through the feces
• Where are water-soluble vitamins stored? -✓✓ They're carried to body tissues but not
stored in the body.
• What is the requirement, in micrograms, of Vitamin A? -✓✓ 900 for men, 700 for
women
Question and Answer | 100% VERIFIED ANSWERS
• What are the simple carbohydrates? -✓✓ monosaccharides and disaccharides
• What do monosaccharides include? -✓✓ glucose, fructose, and galactose
• What do disaccharides include? -✓✓ sucrose, lactose, and maltose
• Where are disaccharides found? -✓✓ cane/beet sugar, milk, and malt
• What are polysaccharides? -✓✓ They contain 3 or more sugars and can be divided
into starch and fiber.
• What foods have starch? -✓✓ peas, cassava, and tapioca
• What is resistant starch? -✓✓ starch that remains intact through the cooking process
and digestion. It is a fiber.
• What are sources of resistant starch? -✓✓ beans, potatoes, split peas, and whole
grains
• What is soluble fiber? -✓✓ fiber that is soluble in water, forming a gel-like substance.
• What is soluble fiber found in? -✓✓ oats, barley, beans, peas, apples, carrots, citrus
fruits
• What are the benefits of soluble fiber? -✓✓ lowers serum cholesterol levels and
improves blood glucose levels
• What is insoluble fiber? -✓✓ not soluble in water, beta bonds, consists mainly of lignin,
cellulose, and hemicelluloses
• What are the benefits of insoluble fiber? -✓✓ aids in bowel health, removes toxins from
body, increases satiety
• What is insoluble fiber found in? -✓✓ fibrous vegetables like asparagus and celery,
wheat bran, whole grains, and nuts
• What is the difference between whole grains and refined grains? -✓✓ In refined grains,
the bran and germ are left, leaving only the endosperm
,• How does the glycemic index work? -✓✓ Ranks carbs from 0 to 100 based on how
quickly they are converted into blood sugar. 50 g of food are compared to 50 g of pure
glucose.
• What foods are considered high glycemic? -✓✓ GI above 70. Include white bread,
watermelon, baked potato, and popcorn.
• What are low glycemic foods? -✓✓ GI below 55. Include potato chips, peanuts, honey,
and pizza.
• What is glycemic load? -✓✓ Combines glycemic index and takes into consideration the
actual serving size of the food.
• How do you find the glycemic load of a food? -✓✓ Multiply glycemic index by the
amount of carbs per serving, then divide by 100.
• What are the essential amino acids? -✓✓ histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, valine
• What are the conditionally essential amino acids? -✓✓ arginine, cysteine, glutamine,
glycine, proline, tyrosine
• How much percent calories from protein does human breastmilk contain? -✓✓ 6%
• How much percent calories from protein should we consume, according to the national
guideline? -✓✓ 10-35%
• How much percent calories from protein do lentils and beans have? -✓✓ around 25-
30%
• How much percent calories from protein do greens have? -✓✓ around 25% but
spinach has 50%
• How much percent calories from protein do whole grains have? -✓✓ around 10-15%
• How much percent calories from protein do fruits have? -✓✓ around 5%. Apples have
2% and cantalope has 10%.
• How much percent calories from protein do nuts and seeds have? -✓✓ around 15%,
pumpkin seeds have 21%
• Do nuts or seeds have more protein? -✓✓ seeds
, • How much percent calories from protein do peas, corn, and potatoes have,
respectively? -✓✓ 25, 14, 11
• What is the protein requirement, in g of protein per kg of body weight, for adults? -✓✓
0.8 g
• What is the protein requirement, in g of protein per kg of body weight, for kids? -✓✓
1.05 g for ages 1-3, 0.95 g for ages 4-13, and 0.85 g for ages 14-18.
• What is the protein requirement, in g of protein per kg of body weight, for pregnant and
lactating women? -✓✓ 1.1 g for pregnant women and 1.3 g for lactating women
• How are trans fats made? -✓✓ Hydrogen is added to liquid vegetable oils to make
them more solid.
• What are monounsaturated fats? -✓✓ They have one double bond. They are found in
peanuts and canola oil.
• What are polyunsaturated fats? -✓✓ They have at least two double bonds. They make
up omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). They are found in
walnuts, flaxseeds, hempseeds, and vegetable oils.
• What is the function of cholesterol? -✓✓ Produces hormones, vitamin D, and bile acids
that help to digest fat.
• Where is cholesterol made? -✓✓ In the liver
• What is linoleic acid (omega-6) converted into? -✓✓ highly unsaturated fatty acids
(HUFAs)
• What is alpha-linolenic acid (omega-3) converted into? -✓✓ EPA and DHA
• What are the recommended intake levels of ALA? -✓✓ 1.1 g for women, 1.6 g for men.
• What is the ideal ratio of omega-6 to omega-3? -✓✓ Between 2:1 and 4:1
• Where are fat-soluble vitamins stored and excreted? -✓✓ They're stored in body
tissues and secreted through the feces
• Where are water-soluble vitamins stored? -✓✓ They're carried to body tissues but not
stored in the body.
• What is the requirement, in micrograms, of Vitamin A? -✓✓ 900 for men, 700 for
women
