NAT 101 Questions and Comprehensive
Answers Graded A 2024-2025
Which is the largest food group on MyPlate? - ✔️✔️vegetables
How many ounces of grains per day are recommended by MyPlate? - ✔️✔️six ounces
True or False: ChooseMyPlate does not include recommendations for physical activity. -
✔️✔️False--ChooseMyPlate does include recommendations for physical activity.
Which cooking methods are the most effective for retaining nutrients? - ✔️✔️Baking and
steaming.
According to the ChooseMyPlate site, how many cups of vegetables are recommended
for men daily? - ✔️✔️2-1/2
This form of fluoride is found in nature and is more soluble in water and consequently
less toxic than the sodium salt. - ✔️✔️Calcium
How many hours/minutes of aerobic physical activity at a moderate level does the
ChooseMyPlate site recommend to adults in order to maintain a healthy lifestyle? - ✔️✔️2
hours and 30 minutes each week
True or False: There are no organic standards in the United States; anyone can call
anything organic. - ✔️✔️False
True or False: You should cook some foods to increase certain nutrient bioavailability
and for food safety reasons. - ✔️✔️True
Fluoride in water supplies masks the real problems that cause tooth decay, which
is/are... - ✔️✔️excess sugar consumption AND poor dental hygiene
List 3 reasons to eat more raw foods? - ✔️✔️Cooking destroys some nutrients, cooking
destroys enzymes in foods, and cooking breaks down fiber in foods.
True or False: Raw foods require more chewing, improve the teeth and jaw, and
stimulate the whole digestive system to function correctly. - ✔️✔️True
The preservation of which of the following two aspects are the basis of Raw Food
Philosophy. - ✔️✔️Life force and nutrients
Which vitamin may help the body eliminate excess fluoride? - ✔️✔️Vitamin C
,According to the ChooseMyPlate site, how many cups of vegetables are recommended
daily for men 51+ years old? - ✔️✔️2-1/2
Which food plate encourages consumers to choose fish and chicken over eggs and red
meat and to choose whole grains over processed carbohydrates? - ✔️✔️Harvard Healthy
Eating Plate
True or False: To be labeled "organic," a food product must contain at least 95%
organic ingredients. - ✔️✔️True
True or False: To qualify for the organic seal, a farmer must follow detailed rules that
specify how crops are planted and grown, how animals are raised, and how wastes are
treated. - ✔️✔️True
What type of fats cannot be produced in the body and must be consumed in the diet? -
✔️✔️Polyunsaturated fats
Which one of the following lists only includes macronutrients?
1) Vitamins, carbohydrates, fats and oils, and fiber; 2) Proteins, carbohydrates, fats and
oils, and vitamins; 3) Proteins, carbohydrates, fats and oils, and fiber;
OR
4) Proteins, carbohydrates, minerals, and vitamins - ✔️✔️#3: Proteins, carbohydrates,
fats and oils, and fiber
Foods that contain all the essential amino acids are known as: - ✔️✔️Complete proteins
or high biological value foods
Essential amino acids are those that: - ✔️✔️The body cannot manufacture
What monosaccharide is the most commonly used fuel source in the body? -
✔️✔️Glocose
Over time, the hypoglycemic effect will: - ✔️✔️Strain the adrenal glands and weaken the
immune system
Your diet should include complex carbohydrates rather than processed/simple ones
because: - ✔️✔️Complex carbohydrates provide calories, vitamins, minerals,
phytonutrients, and fiber while processed/simple carbohydrates contain calories but few
or no other nutrients
A long chain of simple sugars or their derivatives linked together in different ways is
called a: - ✔️✔️Polysaccharide
,What disaccharide is known as table sugar? - ✔️✔️Sucrose
Which incomplete protein foods can be combined to create a complete protein? -
✔️✔️Complete protein combinations include: Grains and milk products; grains and
legumes; nuts and seeds with legumes.
Unsaturated fatty acids are either monounsaturated or ______. - ✔️✔️polyunsaturated
These fats have been linked to increased breast cancer and heart attacks - ✔️✔️Trans
fats
Vitamin F or essential fatty acids are important to ___________. - ✔️✔️help lower blood
cholesterol
Foods lacking in one or more of the essential amino acids are known as incomplete
proteins and include the following foods: - ✔️✔️grains, legumes, seeds and nuts
If excess simple sugar is eaten over a period of time, this may strain the __________
glands and ___________ the body's resistance to infection. - ✔️✔️adrenal, lower
Polyunsaturated fatty acids are called _______ acids. - ✔️✔️linoleic and linolenic
Omega-3 fatty acids are found in: - ✔️✔️Fish oils, nuts, flaxseed oil, borage oil, and
evening primrose oil are rich with omega-3 fatty acids.
The __________ our body uses is made up of 22 amino acids, eight of which cannot be
made in the body. These are called __________ amino acids. - ✔️✔️protein, essential
Carbohydrates are made up of carbon, hydrogen and ________. - ✔️✔️oxygen
Excess sodium may cause ____________________,
____________________________, ______________________,
________________________________, and _____________________. - ✔️✔️water
retention, high blood pressure, stomach ulcers, hardening of the arteries, and heart
disease.
This vitamin is a water-soluble antioxidant that promotes healthy teeth and gums. -
✔️✔️Vitamin C
This vitamin is necessary for blood clotting. - ✔️✔️Vitamin K
This vitamin is a powerful neutralizer of environmental poisons and protects the body
from the damaging effects of stress. - ✔️✔️Vitamin C
, Which herbs that are especially good sources of zinc? - ✔️✔️Horsetail Equisetum
arvense, kelp Laminaria digitata, marshmallow Althaea officinalis, shepherd's purse
Capsella bursa-pastoris, and slippery elm Ulmus fulva are all good sources of zinc
Which two elements are essential for fluid balance regulation? - ✔️✔️Sodium and
potassium
Which element is known for its action on the thyroid gland and can also promote nerve
and brain activity while regulating metabolism? - ✔️✔️Iodine acts on the thyroid gland
(many women with severe menopausal symptoms have a sluggish thyroid) and
promotes nerve and brain activity while regulating metabolism.
Which element is known as the "relaxant" element? - ✔️✔️Magnesium is known as the
"relaxant" element, because it helps to relieve muscle cramps.
Which vitamin protects the body from lead poisoning, chemical preservatives, and the
effects of fluorescent lights? - ✔️✔️Vitamin A
Which foods are the best sources of sulfur? - ✔️✔️Sulfur is found in onions, garlic, eggs,
meat, and dairy.
Which mineral is essential for the function of the thyroid gland? - ✔️✔️Iodine; it is needed
for the health of the thyroid gland and the production of thyroxine, the hormone
produced by the thyroid. It regulates the metabolism and energy levels and helps to
burn excess fat. It helps to keep the skin smooth and stimulates the synthesis of
cholesterol.
Which mineral is known as the "electrical element" and is involved in the functioning of
the nervous system? - ✔️✔️Potassium; it is also involved in muscle contraction, as well
as in the synthesis of nucleic acids and protein and energy production. It is found in
fresh fruits and vegetables. Deficiencies can cause heart problems, fatigue,
constipation, and dizziness, which can be caused by kidney disease, water imbalances
(such as from using diuretics), or from vomiting or diarrhea.
Iron found in this source is more readily absorbed than the iron found in vegetables. -
✔️✔️Meat; animal protein has a more readily absorbed form of iron.
Those on low-fat diets will have trouble absorbing which vitamin(s)? - ✔️✔️Low-fat diets
may be deficient in the fat-soluble vitamins, which include A,D, E, and K.
High serum concentrations of _________ are associated with increased cholesterol
levels. - ✔️✔️Selenium; high serum selenium concentrations have recently been
associated with increased serum concentrations of total and LDL cholesterol. While
selenium may have anticarcinogenic effects at low concentrations, at concentrations
higher than those necessary for nutrition, it can be genotoxic and carcinogenic.
Answers Graded A 2024-2025
Which is the largest food group on MyPlate? - ✔️✔️vegetables
How many ounces of grains per day are recommended by MyPlate? - ✔️✔️six ounces
True or False: ChooseMyPlate does not include recommendations for physical activity. -
✔️✔️False--ChooseMyPlate does include recommendations for physical activity.
Which cooking methods are the most effective for retaining nutrients? - ✔️✔️Baking and
steaming.
According to the ChooseMyPlate site, how many cups of vegetables are recommended
for men daily? - ✔️✔️2-1/2
This form of fluoride is found in nature and is more soluble in water and consequently
less toxic than the sodium salt. - ✔️✔️Calcium
How many hours/minutes of aerobic physical activity at a moderate level does the
ChooseMyPlate site recommend to adults in order to maintain a healthy lifestyle? - ✔️✔️2
hours and 30 minutes each week
True or False: There are no organic standards in the United States; anyone can call
anything organic. - ✔️✔️False
True or False: You should cook some foods to increase certain nutrient bioavailability
and for food safety reasons. - ✔️✔️True
Fluoride in water supplies masks the real problems that cause tooth decay, which
is/are... - ✔️✔️excess sugar consumption AND poor dental hygiene
List 3 reasons to eat more raw foods? - ✔️✔️Cooking destroys some nutrients, cooking
destroys enzymes in foods, and cooking breaks down fiber in foods.
True or False: Raw foods require more chewing, improve the teeth and jaw, and
stimulate the whole digestive system to function correctly. - ✔️✔️True
The preservation of which of the following two aspects are the basis of Raw Food
Philosophy. - ✔️✔️Life force and nutrients
Which vitamin may help the body eliminate excess fluoride? - ✔️✔️Vitamin C
,According to the ChooseMyPlate site, how many cups of vegetables are recommended
daily for men 51+ years old? - ✔️✔️2-1/2
Which food plate encourages consumers to choose fish and chicken over eggs and red
meat and to choose whole grains over processed carbohydrates? - ✔️✔️Harvard Healthy
Eating Plate
True or False: To be labeled "organic," a food product must contain at least 95%
organic ingredients. - ✔️✔️True
True or False: To qualify for the organic seal, a farmer must follow detailed rules that
specify how crops are planted and grown, how animals are raised, and how wastes are
treated. - ✔️✔️True
What type of fats cannot be produced in the body and must be consumed in the diet? -
✔️✔️Polyunsaturated fats
Which one of the following lists only includes macronutrients?
1) Vitamins, carbohydrates, fats and oils, and fiber; 2) Proteins, carbohydrates, fats and
oils, and vitamins; 3) Proteins, carbohydrates, fats and oils, and fiber;
OR
4) Proteins, carbohydrates, minerals, and vitamins - ✔️✔️#3: Proteins, carbohydrates,
fats and oils, and fiber
Foods that contain all the essential amino acids are known as: - ✔️✔️Complete proteins
or high biological value foods
Essential amino acids are those that: - ✔️✔️The body cannot manufacture
What monosaccharide is the most commonly used fuel source in the body? -
✔️✔️Glocose
Over time, the hypoglycemic effect will: - ✔️✔️Strain the adrenal glands and weaken the
immune system
Your diet should include complex carbohydrates rather than processed/simple ones
because: - ✔️✔️Complex carbohydrates provide calories, vitamins, minerals,
phytonutrients, and fiber while processed/simple carbohydrates contain calories but few
or no other nutrients
A long chain of simple sugars or their derivatives linked together in different ways is
called a: - ✔️✔️Polysaccharide
,What disaccharide is known as table sugar? - ✔️✔️Sucrose
Which incomplete protein foods can be combined to create a complete protein? -
✔️✔️Complete protein combinations include: Grains and milk products; grains and
legumes; nuts and seeds with legumes.
Unsaturated fatty acids are either monounsaturated or ______. - ✔️✔️polyunsaturated
These fats have been linked to increased breast cancer and heart attacks - ✔️✔️Trans
fats
Vitamin F or essential fatty acids are important to ___________. - ✔️✔️help lower blood
cholesterol
Foods lacking in one or more of the essential amino acids are known as incomplete
proteins and include the following foods: - ✔️✔️grains, legumes, seeds and nuts
If excess simple sugar is eaten over a period of time, this may strain the __________
glands and ___________ the body's resistance to infection. - ✔️✔️adrenal, lower
Polyunsaturated fatty acids are called _______ acids. - ✔️✔️linoleic and linolenic
Omega-3 fatty acids are found in: - ✔️✔️Fish oils, nuts, flaxseed oil, borage oil, and
evening primrose oil are rich with omega-3 fatty acids.
The __________ our body uses is made up of 22 amino acids, eight of which cannot be
made in the body. These are called __________ amino acids. - ✔️✔️protein, essential
Carbohydrates are made up of carbon, hydrogen and ________. - ✔️✔️oxygen
Excess sodium may cause ____________________,
____________________________, ______________________,
________________________________, and _____________________. - ✔️✔️water
retention, high blood pressure, stomach ulcers, hardening of the arteries, and heart
disease.
This vitamin is a water-soluble antioxidant that promotes healthy teeth and gums. -
✔️✔️Vitamin C
This vitamin is necessary for blood clotting. - ✔️✔️Vitamin K
This vitamin is a powerful neutralizer of environmental poisons and protects the body
from the damaging effects of stress. - ✔️✔️Vitamin C
, Which herbs that are especially good sources of zinc? - ✔️✔️Horsetail Equisetum
arvense, kelp Laminaria digitata, marshmallow Althaea officinalis, shepherd's purse
Capsella bursa-pastoris, and slippery elm Ulmus fulva are all good sources of zinc
Which two elements are essential for fluid balance regulation? - ✔️✔️Sodium and
potassium
Which element is known for its action on the thyroid gland and can also promote nerve
and brain activity while regulating metabolism? - ✔️✔️Iodine acts on the thyroid gland
(many women with severe menopausal symptoms have a sluggish thyroid) and
promotes nerve and brain activity while regulating metabolism.
Which element is known as the "relaxant" element? - ✔️✔️Magnesium is known as the
"relaxant" element, because it helps to relieve muscle cramps.
Which vitamin protects the body from lead poisoning, chemical preservatives, and the
effects of fluorescent lights? - ✔️✔️Vitamin A
Which foods are the best sources of sulfur? - ✔️✔️Sulfur is found in onions, garlic, eggs,
meat, and dairy.
Which mineral is essential for the function of the thyroid gland? - ✔️✔️Iodine; it is needed
for the health of the thyroid gland and the production of thyroxine, the hormone
produced by the thyroid. It regulates the metabolism and energy levels and helps to
burn excess fat. It helps to keep the skin smooth and stimulates the synthesis of
cholesterol.
Which mineral is known as the "electrical element" and is involved in the functioning of
the nervous system? - ✔️✔️Potassium; it is also involved in muscle contraction, as well
as in the synthesis of nucleic acids and protein and energy production. It is found in
fresh fruits and vegetables. Deficiencies can cause heart problems, fatigue,
constipation, and dizziness, which can be caused by kidney disease, water imbalances
(such as from using diuretics), or from vomiting or diarrhea.
Iron found in this source is more readily absorbed than the iron found in vegetables. -
✔️✔️Meat; animal protein has a more readily absorbed form of iron.
Those on low-fat diets will have trouble absorbing which vitamin(s)? - ✔️✔️Low-fat diets
may be deficient in the fat-soluble vitamins, which include A,D, E, and K.
High serum concentrations of _________ are associated with increased cholesterol
levels. - ✔️✔️Selenium; high serum selenium concentrations have recently been
associated with increased serum concentrations of total and LDL cholesterol. While
selenium may have anticarcinogenic effects at low concentrations, at concentrations
higher than those necessary for nutrition, it can be genotoxic and carcinogenic.
