Section: Coach Food — The Deeper Story
This section covers Chapter 3, Lessons 3.1 through 3.3.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Bioavailability refers to:
A) Whether a food contains vitamins B) The proportion of a nutrient your body actually absorbs and uses from a given food C) Shelf life D) Whether a food is organic
2. A micronutrient is:
A) A nutrient that provides calories B) A vitamin or mineral needed in small amounts; provides no calories but enables all metabolic functions C) The same as a macronutrient D) A type of supplement
3. Heme iron differs from non-heme iron in that:
A) Heme iron is found only in plants B) Heme iron (from animal foods) is absorbed at ~15-35%; non-heme (from plants) at 2-20% and boosted by vitamin C C) They are absorbed identically D) Non-heme iron is more efficient
4. A cofactor is:
A) A second factor that doubles a result B) A substance that helps an enzyme or vitamin function; vitamin D is a cofactor for calcium absorption C) A type of vitamin D) An additive in processed foods
5. Microbiome refers to:
A) A type of microscope B) The trillions of microorganisms living in your gut, roughly 38 trillion microbial cells C) Cells of the immune system D) A vitamin complex
6. Short-chain fatty acids (SCFAs) are:
A) Found in fast food B) Produced by gut bacteria fermenting fiber; strengthen the gut barrier and reduce inflammation C) The same as dietary fats D) Synthetic supplements
7. Prebiotic refers to:
A) Live bacteria B) Fiber that feeds beneficial gut bacteria; found in onions, garlic, oats, legumes, bananas C) A medication D) Pre-cooked food
8. Probiotic refers to:
A) Fiber for bacteria B) Live microorganisms providing health benefits; found in fermented foods like yogurt, kimchi, miso C) An antibiotic D) A nutrient label
9. Microbial diversity is:
A) The number of meals you eat B) The variety of bacterial species in the gut; higher diversity is associated with better health outcomes C) The same as gut health D) A measurement of food variety
10. Food apartheid is a term that:
A) Means the same thing as "food desert" B) Highlights systemic causes (policy, racism, history) of unequal food access, beyond just geography C) Refers to political food bans D) Describes diet trends
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Approximately what percentage of peak bone mass is acquired by age 18-20?
A) 50% B) 70% C) 90% D) 100%
12. Why is non-heme iron less efficiently absorbed than heme iron?
A) It contains fewer calories B) Plant compounds (phytates, oxalates) can inhibit absorption, and the molecular form requires conversion C) It is damaged by cooking D) Non-heme iron is not a real form of iron
13. The vagus nerve carries approximately what percentage of its signals from gut to brain (rather than brain to gut)?
A) 20% B) 50% C) 80% D) 100%
14. Short-chain fatty acids are produced when:
A) You eat saturated fat B) Gut bacteria ferment dietary fiber C) Your liver processes protein D) You take a probiotic supplement
15. The American Gut Project found that the strongest predictor of microbiome diversity was:
A) Whether someone was vegetarian or omnivore B) How many different plant foods they ate per week C) How much protein they consumed D) Whether they took probiotic supplements
16. Approximately what percentage of the body's serotonin is produced in the gut?
A) 10-15% B) 30-40% C) 50-60% D) 90-95%
17. Which micronutrient requires supplementation for anyone who does not regularly eat animal products?
A) Iron B) Vitamin B12 C) Calcium D) Magnesium
18. Nixtamalization is significant because it:
A) Preserves corn for storage B) Unlocks niacin and calcium in corn that are otherwise nutritionally unavailable C) Removes carbohydrates from corn D) Was invented in Europe and exported to the Americas
19. The cofactor required for the body to efficiently absorb calcium is:
A) Iron B) Vitamin C C) Vitamin D D) Zinc
20. Blue Zones are:
A) Areas with the best healthcare B) Regions where people live measurably longer; five have been identified worldwide C) A type of dietary protocol D) Regions known for athletic performance
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Explain why vitamin D insufficiency is particularly common in teenagers, and describe two strategies for addressing it.
22. A classmate tells you they have started eating the same three meals every day because it is "easier." Using what you learned about the microbiome and microbial diversity, explain one specific risk of a monoculture diet.
23. The five Blue Zones eat very differently from each other (some include meat, some are largely plant-based). What pattern do they share that might explain their longevity?
24. Explain the gut-brain connection in one paragraph. Include the vagus nerve, gut-produced serotonin, and one way that food influences this system.
25. Choose one food tradition from this chapter (e.g., the Mediterranean, the Okinawan, the traditional Indigenous diets of the Americas, or another) and describe two of its nutritional strengths with specific examples.
Continue to the next section.