A balanced diet contains:
a) Only proteins
b) Only carbohydrates
c) All essential nutrients ✅
d) Only fats Explanation: A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, water, and fiber.
Which of the following is a macronutrient?
a) Iron
b) Vitamin A
c) Protein ✅
d) Zinc Explanation: Macronutrients include carbohydrates, proteins, and fats.
Which nutrient is the body’s main source of energy?
a) Protein
b) Carbohydrates ✅
c) Fats
d) Vitamins Explanation: Carbohydrates are the body’s primary energy source.
Which food is rich in protein?
a) Rice
b) Eggs ✅
c) Butter
d) Sugar Explanation: Eggs are a good source of complete protein.
What nutrient helps build and repair body tissues?
a) Carbohydrates
b) Fats
c) Proteins ✅
d) Water Explanation: Proteins are used for tissue repair and growth.
Which vitamin is obtained from sunlight?
a) Vitamin A
b) Vitamin B12
c) Vitamin D ✅
d) Vitamin K Explanation: Sunlight helps the body synthesize vitamin D.
Water is essential for:
a) Providing calories
b) Breaking down protein
c) Hydration and metabolism ✅
d) Building muscles Explanation: Water maintains hydration and helps in all metabolic activities.
Which of the following is a rich source of calcium?
a) Banana
b) Milk ✅
c) Spinach
d) Carrot Explanation: Milk and dairy products are rich in calcium.
Iron is important for:
a) Vision
b) Bone strength
c) Blood production ✅
d) Skin health Explanation: Iron is essential for hemoglobin in red blood cells.
Which nutrient prevents constipation?
a) Protein
b) Fiber ✅
c) Fat
d) Salt Explanation: Fiber adds bulk to stool and promotes bowel movement.
Vitamin C deficiency causes:
a) Rickets
b) Scurvy ✅
c) Night blindness
d) Anemia Explanation: Vitamin C deficiency leads to bleeding gums and scurvy.
Which is a good source of vitamin A?
a) White rice
b) Carrots ✅
c) Bread
d) Cheese Explanation: Carrots are rich in beta-carotene, a precursor of vitamin A.
Fats are required in a balanced diet because they:
a) Cause obesity
b) Provide vitamins ✅
c) Weaken bones
d) Build enzymes Explanation: Fats help in the absorption of fat-soluble vitamins.
Which vitamin helps in blood clotting?
a) Vitamin A
b) Vitamin B
c) Vitamin C
d) Vitamin K ✅ Explanation: Vitamin K aids in the clotting of blood.
Which mineral is essential for strong bones and teeth?
a) Iron
b) Potassium
c) Calcium ✅
d) Iodine Explanation: Calcium is needed for bone strength.
Proteins are made of:
a) Glucose
b) Amino acids ✅
c) Fatty acids
d) Nucleotides Explanation: Proteins are built from amino acids.
A deficiency of iodine causes:
a) Rickets
b) Goiter ✅
c) Scurvy
d) Anemia Explanation: Iodine is needed for thyroid hormone synthesis.
Which of the following is NOT part of a balanced diet?
a) Fruits
b) Whole grains
c) Sugary snacks ✅
d) Vegetables Explanation: Sugary snacks provide empty calories and lack nutrients.
Children need more of which nutrient for growth?
a) Protein ✅
b) Fat
c) Salt
d) Water Explanation: Proteins help in tissue development.
Which food group gives the body quick energy?
a) Vitamins
b) Proteins
c) Carbohydrates ✅
d) Minerals Explanation: Carbs are the fastest energy source.
🟡 Moderate Level (21–40)
Which vitamin is essential for vision?
a) Vitamin A ✅
b) Vitamin D
c) Vitamin B6
d) Vitamin E Explanation: Vitamin A helps maintain healthy vision.
Balanced diet varies based on:
a) Age and activity level ✅
b) Weather
c) Nationality
d) Clothing style Explanation: Nutrient needs change with age and lifestyle.
The nutrient that helps regulate body temperature is:
a) Carbohydrates
b) Water ✅
c) Vitamins
d) Minerals Explanation: Water regulates body heat through sweating.
Which vitamin is an antioxidant?
a) Vitamin D
b) Vitamin K
c) Vitamin E ✅
d) Vitamin B12 Explanation: Vitamin E protects cells from oxidative damage.
Rickets in children is caused by deficiency of:
a) Iron
b) Vitamin C
c) Vitamin D ✅
d) Vitamin A Explanation: Vitamin D is required for bone development.
Which nutrient helps in wound healing?
a) Vitamin C ✅
b) Vitamin D
c) Vitamin K
d) Vitamin B12 Explanation: Vitamin C supports collagen production and healing.
Good dietary sources of iron include:
a) Milk and cheese
b) Meat and spinach ✅
c) Fruits and nuts
d) White bread Explanation: Red meat and leafy greens provide bioavailable iron.
Which food provides complete protein?
a) Wheat
b) Soybeans ✅
c) Maize
d) Potato Explanation: Soy contains all essential amino acids.
Which of the following is a water-soluble vitamin?
a) Vitamin A
b) Vitamin D
c) Vitamin C ✅
d) Vitamin E Explanation: Vitamin C dissolves in water.
Pregnant women need more:
a) Protein and iron ✅
b) Carbs and fat
c) Sodium
d) Sugar Explanation: Extra nutrients support fetal growth.
Body Mass Index (BMI) helps assess:
a) Intelligence
b) Weight status ✅
c) Bone strength
d) Vitamin level Explanation: BMI is a weight-to-height ratio.
Folic acid is important for:
a) Eye health
b) Brain development in fetus ✅
c) Hair growth
d) Bone density Explanation: Folic acid prevents neural tube defects.
Energy needs are highest in which group?
a) Toddlers
b) Adults
c) Teenagers ✅
d) Elderly Explanation: Teenagers grow rapidly and need more energy.
The main function of roughage (fiber) is to:
a) Provide energy
b) Build tissues
c) Aid digestion ✅
d) Build hormones Explanation: Fiber helps move food through the gut.
A vegetarian diet may lack:
a) Carbohydrates
b) Fiber
c) Vitamin B12 ✅
d) Vitamin C Explanation: B12 is found mostly in animal products.
Which combination gives all essential amino acids?
a) Rice and dal ✅
b) Wheat and potato
c) Bread and butter
d) Corn and sugar Explanation: Cereals and pulses complement amino acid profiles.
Too much salt in the diet may cause:
a) Anemia
b) High blood pressure ✅
c) Rickets
d) Dehydration Explanation: Excess sodium can raise blood pressure.
The primary function of vitamins is to:
a) Build muscle
b) Regulate body functions ✅
c) Provide energy
d) Form bones Explanation: Vitamins help enzymes and processes.
Which nutrient is not digested but adds bulk to diet?
a) Fiber ✅
b) Starch
c) Protein
d) Sugar Explanation: Fiber is not digested but aids in elimination.
A lacto-vegetarian avoids:
a) Milk
b) Eggs and meat ✅
c) Vegetables
d) Fruits Explanation: Lacto-vegetarians consume dairy but not eggs/meat.
🔴 Hard Level (41–50)
Basal Metabolic Rate (BMR) refers to:
a) Maximum calories burned in exercise
b) Energy needed at rest ✅
c) Fat burned after food
d) Energy to digest food Explanation: BMR is the resting energy requirement.
Kwashiorkor is caused by deficiency of:
a) Vitamin D
b) Carbohydrates
c) Protein ✅
d) Iron Explanation: Kwashiorkor results from protein deficiency.
Marasmus is caused by deficiency of:
a) Protein only
b) Carbs only
c) Overall calories ✅
d) Vitamin C Explanation: Marasmus is due to general undernutrition.
Anemia may result from deficiency of:
a) Iodine
b) Iron ✅
c) Calcium
d) Vitamin D Explanation: Iron is essential for hemoglobin production.
Which vitamin helps calcium absorption?
a) Vitamin B12
b) Vitamin A
c) Vitamin D ✅
d) Vitamin K Explanation: Vitamin D promotes calcium absorption in intestines.
Which is NOT a function of water in the body?
a) Regulates temperature
b) Aids digestion
c) Builds muscles ✅
d) Carries nutrients Explanation: Water doesn’t build tissue, but supports processes.
Balanced diet for elderly should be:
a) High calorie
b) High protein
c) Low in fat and sodium ✅
d) High in sugar Explanation: Reducing fat and sodium helps prevent chronic diseases.
Energy value of 1g of carbohydrate is:
a) 2 kcal
b) 4 kcal ✅
c) 6 kcal
d) 9 kcal Explanation: 1 gram of carbohydrate provides 4 kcal.
Zinc is required for:
a) Vision
b) Wound healing ✅
c) Blood clotting
d) Energy production Explanation: Zinc supports healing and immunity.
Night blindness is caused by deficiency of:
a) Vitamin A ✅
b) Vitamin C
c) Vitamin D
d) Vitamin E Explanation: Vitamin A is vital for vision, especially in low light.