Deck 2: Using Food Guides, Dietary Recommendations, and Nutrition Labels to Plan Menus

Question 1

The current food guide for Americans to use is:

A) Dietary Recommendations for Americans
B) MyPyramid
C) MyPlate
D) Mediterranean diet

Answer 1

C

Question 2

The Asian and Mediterranean diets emphasize:

A) wine
B) animal foods
C) plant foods
D) dairy

Answer 2

C

Question 3

Dietary Reference Intakes (DRIs) are quite different from dietary recommendations because DRIs deal with specific:

A) nutrients
B) foods
C) health conditions
D) ethnic groups

Answer 3

A

Question 4

Which of the following is not depicted on MyPlate?

A) Dairy
B) Fruits
C) Grains
D) Oils

Question 5

Which of these foods is in a nutrient-dense form?

A) creamed spinach
B) buttered corn
C) steamed broccoli
D) French fries

Question 6

If you can eat 2000 kcalories using MyPlate, how many ounces of grains do you need daily?

A) 5 ounces
B) 6 ounces
C) 7 ounces
D) 8 ounces

Question 7

If you can eat 2000 kcalories using MyPlate, how many cups of vegetables do you need daily?

A) 1 cup
B) 2 cups
C) 2.5 cups
D) 3 cups

Question 8

Which vegetable subgroup do potatoes fit into?

A) starchy vegetables
B) dry beans and peas
C) red and orange vegetables
D) other vegetables

Question 9

1 cup of raw of cooked vegetables is equivalent to how many cups of raw leafy greens?

A)1 cup
B)1.5 cups
C)2 cups
D)2.5 cups

Question 10

Fruits and vegetables are a good source of which nutrient?

A) vitamin B₁₂
B) vitamin C
C) calcium
D) iron

Question 11

Consuming whole fruits rather than juice helps you take in more:

A) vitamin A
B) vitamin C
C) fiber
D) thiamin

Question 12

If you can eat 2,000 kcalories using MyPlate, how many cups of fruits do you need daily?

A) 1 cup
B) 2 cups
C) 2.5 cups
D) 3 cups

Question 13

Eating lots of fruits and vegetables is associated with a reduced risk of:

A) heart disease
B) osteoporosis
C) ulcers
D) all of the above

Question 14

Which of the following is considered 1 cup from the fruit group?

A) 1 plum
B) ¼ cup of dried fruit
C) ½ cup orange juice
D) 1 small apple

Question 15

Three of the following are refined grains. Which is a whole grain?

A) white flour
B) white rice
C) degermed cornmeal
D) oatmeal

Question 16

Refined grain products contain the:

A) endosperm only
B) endosperm and germ
C) endosperm and bran
D) endosperm, bran, and germ

Question 17

One slice of bread is equivalent to:

A) 1 cup of pasta (cooked)
B) 1 cup of cooked cereal
C) ½ of an English muffin
D) 1 large corn muffin

Question 18

Whole grains have more ________________ than refined grains.

A) kcalories
B) fat
C) vitamin D
D) dietary fiber

Question 19

Refined grains are enriched with:

A) certain B vitamins and iron
B) calcium and iron
C) vitamins A and D
D) magnesium and selenium

Question 20

Which of the following foods is NOT in the dairy group?

A) fortified soymilk
B) ice cream
C) cheese
D) cream

Question 21

Most choices in the dairy group should be:

A) fortified
B) enriched
C) fat-free or low-fat
D) all of the above

Question 22

Using MyPlate, adults need ______ cups from the dairy group daily.

A) 1
B) 2
C) 2.5
D) 3

Question 23

One cup of milk is equivalent to:

A) 1 ounce American cheese
B) 1.5 ounces American cheese
C) 2. 0 ounces American cheese
D) 2.5 ounces American cheese

Question 24

Food in the dairy group provides:

A) calcium
B) vitamin D
C) protein
D) all of the above

Question 25

The dairy group is most important for which system of the body?

A) bones
B) nervous system
C) muscles
D) kidneys

Question 26

Adults should eating about ____ ounces of seafood a week.

A) 4
B) 6
C) 8
D) 12

Question 27

One ounce of meat is equivalent to:

A) ¼ cup cooked dry beans
B) 2 eggs
C) 2 tablespoons of peanut butter
D) 1 soy burger

Question 28

Which food is highest in saturated fat?

A) skinless chicken breast
B) 75 percent ground beef
C) salmon
D) canola oil

Question 29

Which of the following is NOT high in saturated fat?

A) beef fat
B) butter
C) stick margarine
D) corn oil

Question 30

Which of the following provides empty kcalories from saturated fats AND added sugars?

A) cheese pizza
B) sweetened applesauce
C) ice cream
D) bacon

Question 31

Which of these foods contain oils?

A) mayonnaise
B) salad dressings
C) soft margarine with no trans fats
D) all of the above

Question 32

Being overweight puts you at an increased risk of:

A) heart disease
B) stroke
C) type 2 diabetes
D) all of the above

Question 33

Sodium is primarily consumed as:

A) sodium carbonate
B) baking powder
C) salt
D) soy sauce

Question 34

Most of the salt we eat comes from:

A) processed foods
B) salt in fruits and vegetables
C) salt added at the table
D) salt used in cooking at home

Question 35

What effect does sodium have on health?

A) improves muscle tone
B) increases blood pressure
C) increases cancer risk
D) increases diabetes risk

Question 36

Which foods contain saturated and/or trans fat that contribute to heart disease?

A) whole milk
B) commercial baked goods such as cakes
C) fried foods such as donuts and potatoes
D) all of the above

Question 37

Which of the following foods is LOW in added sugars?

A) Coca Cola
B) cupcake
C) orange juice
D) candy bar

Question 38

Which of the following nutrients is optional on the food label?

A) carbohydrate
B) fat
C) protein
D) thiamin

Question 39

Which of the following health claims can be used on food labels?

A) A diet high in calcium is linked to a reduced risk of osteoporosis.
B) A diet low in sodium may help lower blood pressure.
C) A diet low in total fat may reduce the risk of cancer.
D) All of the above.

Question 40

The percentage of the Daily Value (%DV) is based on a _________ kcalorie diet.

A) 1,800
B) 2,000
C) 2,200
D) 2,400

Question 41

As of 12/1/2016, which nutrition information must be labeled on menus and/or menu boards of restaurants with 20 or more locations?

A) calories
B) fat
C) sugar
D) all of the above

Question 42

You should include both animal and plant sources of protein in your diet.

Question 43

Whereas dietary recommendations discuss specific foods to eat for optimum health, food guides tell us the amounts of foods we need to eat to have a nutritionally adequate diet.

Question 44

Drinking juice rather than eating whole fruits (fresh, canned, or dried) is recommended.

Question 45

White rice is a whole grain.

Question 46

Butter is counted in the dairy group.

Question 47

Most Americans eat the amounts of vegetables recommended daily.

Question 48

Americans should replace solid fats with oils and use oils in small amounts.

Question 49

Processed and restaurant foods are high in sodium.

Question 50

How much physical activity should an adult get each week?

A) 30 minutes
B) 60 minutes
C) 150 minutes
D) 250 minutes

Question 51

In addition to peanut allergies, some people are allergic to milk.

Question 52

The Daily Value for Vitamin D and potassium will be on the food label in 2018.

Question 53

"Low fat" on a food label is an example of a health claim.

Question 54

Compare and contrast the Asian and Mediterranean diets, including health effects.

Question 55

Give two reasons why you should eat lots of vegetables and fruits.

Question 56

List two foods in your diet that supply saturated fats or sugars. What alternates could you pick that are lower in saturated fats or sugars?

Question 57

List three tips to help you lose weight or keep weight off.

Question 58

Give three examples of foods high in sodium.

Question 59

Give three ways to eat less sodium.

Question 60

Define moderate alcohol consumption for men and women.

Question 61

Use the food label to answer following questions:
a. How large is one serving?
b. How many kcalories per serving?
c. How many total grams of fat per serving?
d. How many grams of fiber are in each serving?
e. How many milligrams of salt (sodium) are in
each serving?
f. What is the percent Daily Value of Vitamin C in
each serving?
g. How many grams of protein are in each serving?

Question 62

List five guidelines you would use to ensure that a menu follows both the Dietary Guidelines for Americans, 2015, and MyPlate.

Question 63

Evaluate the following high school lunch menu using MyPlate and the Dietary Guidelines.
Also available every day: Pizza, Chef's Salad, Chicken Caesar Salad, Sandwiches, Water

Question 64

Write a one-day menu including 3 meals and 2 snacks for a 2000-kcalorie MyPlate diet. Please include 2 cups of fruits, 2.5 cups of vegetables, 3 cups of dairy, 6 ounces of protein, and 6 grains. Your menu should be balanced and contain only about 250 empty kcalories.