Deck 2: Tools for Healthy Eating

Question 1

Individuals who are consuming a mixture of different food groups and foods within each group are meeting the diet principle of

A) balance.
B) variety.
C) nutrient density.
D) moderation.

Answer 1

variety.

Question 2

Individuals who are providing the correct proportion of nutrients to maintain health and prevent disease are meeting the diet principle of

A) nutrient density.
B) variety.
C) moderation.
D) balance.

Answer 2

balance.

Question 3

Individuals who are providing reasonable but not excessive amounts of foods and nutrients are meeting the diet principle of

A) nutrient density.
B) moderation.
C) variety.
D) balance.

Answer 3

moderation.

Question 4

Ana wants to lose weight so she should try to eat more_________foods.

A) small portions of calorie- dense foods
B) nutrient- dense foods
C) medium- dense foods
D) energy- dense foods

Question 5

A balanced diet includes fewer _________foods and more _________foods.

A) balanced-- varied
B) energy- dense-nutrient- dense
C) energy- dense-calorie- rich
D) high- fiber-high- carbohydrate

Question 6

Nutrient- dense foods contain _________nutrients and_________calories.

A) fewer-- more
B) balanced-- more
C) more-fewer
D) balanced-- moderate

Question 7

A meal that contains foods from _________is part of a balanced, and healthy diet.

A) low- fat food groups
B) every food group
C) two or more food groups
D) important food groups

Question 8

Raw fresh fruits and vegetables are considered to be

A) dense.
B) energy- dense.
C) nutrient- dense.
D) calorie- dense.

Question 9

Apple pie is _________, but a fresh apple is _________.

A) calorie- dense-nutrient- dense
B) dense-more dense
C) nutrient- dense-calorie- dense
D) nutritionally superior-nutritionally inferior

Question 10

A meal that contains foods from every food group is part of a_________diet.

A) energy- dense
B) calorie- dense
C) dense
D) balanced and healthy

Question 11

Amy's favorite foods are mostly high- fat, high- sugar processed foods, and her blood cholesterol is higher than recommended. This increases her risk of a heart attack. When she decides to try healthier eating, Amy needs to

A) eat any vegetable whenever she has a high- fat, high- sugar food.
B) develop and use a system of punishments whenever she eats her favorite foods.
C) stop eating her favorite foods and eat only fruits and vegetables.
D) eat her favorite foods in moderation by limiting the portion size and number of servings.

Question 12

Dried fruits and nuts are high in fat and calories, but they are also

A) dense.
B) nutrient- dense.
C) moderate.
D) beneficial for those who want to lose weight.

Question 13

The quantity of food which is usually eaten at one sitting is a

A) serving size.
B) kilocalorie.
C) portion.
D) serving.

Question 14

Portion_________, or perceiving larger portions of food as appropriate sizes, may be contributing to obesity

A) proportion
B) proportionality
C) size
D) distortion

Question 15

Which government agency regulates the labeling on all packaged foods?

A) FDA
B) DRI
C) MyPlate
D) USDA

Question 16

When Mary receives a meal on a large plate in a restaurant, she is more likely to eat larger portions and her estimate of the kilocalories of the meal is likely to

A) be consuming less of the meal.
B) underestimate the number of kilocalories that she is consuming.
C) be drinking less fluid at the meal.
D) be accurate in kilocalorie estimation.

Question 17

_________includes food groups and typical foods.

A) The Nutrition Facts panel
B) The food label
C) MyPlate
D) The Change System

Question 18

The RDAs are

A) the average daily amounts of a nutrient needed by 50 percent of the individuals in a similar age and gender group.
B) set lower than the EAR.
C) the recommended daily amounts of a nutrient that meets the needs of nearly all individuals in a similar age and gender group.
D) set above the UL.

Question 19

The exchange system of healthy eating was developed from an exchange system which was designed for persons with

A) diarrhea.
B) diabetes.
C) HIV.
D) hypertension.

Question 20

A food is considered nutrient- dense if the following nutrients on a food label are present in large quantities

A) added sugar, unsaturated fat.
B) sodium, potassium, iron.
C) calories, potassium, vitamin D.
D) fiber, calcium, iron, potassium.

Question 21

The DRIs, the Dietary Guidelines for Americans, MyPlate, the Nutrition Facts Panel, and the Exchange List for Healthy Eating are designed to help _________to eat healthy.

A) infants
B) children
C) Americans
D) persons with diabetes

Question 22

EARs, RDAs, AIs, ULs, and AMDRs represent

A) MyPlate.
B) components of the Nutrition Facts Panel.
C) the DRIs.
D) the RDIs.

Question 23

If Maria consumes more than the UL of a nutrient in a supplement on a regular basis, she is likely to experience _________symptoms.

A) toxicity
B) average
C) deficiency
D) no

Question 24

When planning a healthy diet, persons should aim to use the following reference values

A) RDA, AI, UL.
B) RDA, AI, AMDR.
C) UL.
D) EAR, UL.

Question 25

Americans should aim to meet the RDA or AI and to be _________for each nutrient daily while maintaining sufficient energy intake.

A) below the UL
B) below the LU
C) above the UL
D) above the LU

Question 26

The EER can help determine the appropriate amount of energy needed to maintain_________given an individual's age, gender, height, and activity levels.

A) a healthy body weight
B) good mental health
C) consciousness
D) appropriate height

Question 27

The recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy is the

A) EER.
B) EAR.
C) RDA.
D) AMDR.

Question 28

The_________are designed to help individuals age 2 and over improve the quality and content of their diet and make other lifestyle choices to lower their risk of chronic diseases and conditions, such as diabetes mellitus, cardiovascular disease, certain cancers, osteoporosis, and obesity.

A) AGM
B) Dietary Guidelines for Americans
C) HHS
D) Dietary Guidelines for Infants

Question 29

The Exchange System includes the following six food groups

A) added sugars, fruit, milk, vegetables, meat, oils.
B) starch, fruit, milk, vegetables, meat, fat.
C) starch, fruit, milk, vegetables, meat, oils.
D) natural sugars, fruit, milk, vegetables, meat, oils.

Question 30

_________are updated by the USDA and HHS every 5 years.

A) MyPlate Guidelines
B) The DRIs
C) The Dietary Guidelines for Americans
D) The Nutrition Facts Panel Guidelines

Question 31

_________help/helps persons to identify the amounts of each nutrient that one needs to consume to maintain good health.

A) EER
B) The DRI
C) MyPlate
D) The RDI

Question 32

Which of the following should be limited to maintain health

A) water.
B) alcohol, trans fats, added sugars, dietary cholesterol, caffeine, saturated fat, sodium.
C) nutritional supplements.
D) alcohol, fiber, added sugars, dietary cholesterol, caffeine, sodium, potassium.

Question 33

Dried fruit (apple rings) and whole fruit (apple) are nutritionally superior to fruit pies (apple pie) because unprocessed fruit is

A) nutrient- dense.
B) energy- dense.
C) cal- dense.
D) calorie- dense.

Question 34

The recommended size of approximately 3 ounces of cooked meat, chicken, or fish is equivalent to

A) the thumb.
B) the "O" made by a the thumb.
C) the tip of the finger.
D) the palm of the hand.

Question 35

Over the years, restaurant portions have

A) stayed the same.
B) increased.
C) decreased in price.
D) decreased.

Question 36

Posting calorie content on restaurant menu items has

A) reduced calorie intake substantially.
B) had little impact on calorie intake.
C) increased calorie intake.
D) reduced the cost of the meal for most restaurant patrons.

Question 37

Recommendations such as 1) measure your foods until you recognize a healthy portion size, 2) use smaller glasses and plates, 3) divide larger packages of food into individual portion sizes, and 4) share meals when eating out would be helpful to Americans who wish to

A) build muscle mass.
B) reduce muscle mass.
C) lose weight.
D) gain weight.

Question 38

Acceptable Macronutrient Distribution Ranges (AMDRs) recommend that _________ should provide more calories than either proteins or fats.

A) nutrients
B) carbohydrates
C) natural sugars
D) fiber

Question 39

In recent years, America's incidence of overweight and obesity has been

A) decreasing.
B) stabilizing.
C) increasing only in the poorer states.
D) increasing.

Question 40

A food label can carry a nutrient content claim using descriptive terms such as free, high, or extra lean, as long as it_________strict FDA criteria.

A) meets
B) meets the health claims and
C) exceeds
D) is lower than the percent DV and

Question 41

The Nutrition Facts panel must list the serving size of the food and the corresponding amount of kilocalories, fat, saturated fat, trans fat, cholesterol, sodium, sugars, added sugars, dietary fiber, protein, vitamin D, calcium, iron, and potassium.

Question 42

MyLabel groups foods according to their carbohydrate, protein, fat, and kilocalorie content while providing specific portion sizes.

Question 43

A food label can carry a nutrient content claim using descriptive terms such as free, high, and extra lean, as long as it meets strict FDA criteria.

Question 44

Maria wants to lose 10 pounds weight so she should begin to use smaller plates.

Question 45

Many people overestimate the correct portion size.

Question 46

Individuals who choose nutrient- dense foods are more likely to have low calorie intakes.

Question 47

Satiety, the feeling of fullness, usually results after a meal of energy- dense foods.

Question 48

Fatty foods are usually energy- dense because 1 gram of fat provides more than twice as many calories as one gram of protein or fat.

Question 49

Teaching consumers how to interpret the Nutrition Facts panel on a food label would be helpful to them on their next supermarket visit.

Question 50

Chocolates, chips, and candy are beneficial because they are energy- dense, they are very good bargains, and they are inexpensive.

Question 51

The exchange system groups foods according to their macronutrient content, thus making it easier to plan meals.

Question 52

The Nutrition Facts Panel offers valuable recommendations on consumptions of added sugars, saturated fats, sodium, cholesterol, and caffeine.

Question 53

MyPlate guidelines are grouped according to life stage-such as childhood, older age, or pregnancy.

Question 54

MyPlate guidelines have been updated 10 times.

Question 55

Nutrient requirements represent specific amounts of nutrients needed to prevent malnutrition or deficiency, and these are reflected in the DRIs.

Question 56

Recommended Dietary Allowances (RDA) are based on the EAR, but they are set higher.

Question 57

The RDAs for each nutrient varies according to age and gender.

Question 58

The UL of a nutrient is higher than the RDA or the EAR.

Question 59

Men have a higher RDA for iron than women because of womens' monthly menstruation.

Question 60

The AMDR for added sugars is higher than for either fats or proteins.

Question 61

To meet all nutrient needs, it is important to exceed the UL.

Question 62

To improve health, portion sizes of fruits, vegetables, grains, and proteins need to be reduced.

Question 63

A balanced diet includes foods which have high percents of Daily Values for all nutrients.

Question 64

The Dietary Guidelines for Americans are used to determine the nutrient needs of hospitalized persons.

Question 65

On the new food label, serving sizes and calories per serving are larger.

Question 66

Percent Daily Values describe the percentage of a daily nutrient intake provided in one serving of the food.

Question 67

For healthier eating, individuals should consume foods which have higher percent Daily Values for fiber, potassium, calcium and vitamin D, and recommended foods should also have lower percent Daily Values for fat, added sugars, and sodium.

Question 68

All foods have a food label and a Nutrition Facts panel.

Question 69

The portion size and serving size of a food are similar.

Question 70

MyPlate offers more detailed quantitative guidelines than the Nutrition Facts panel.

Question 71

If a serving provides 20 percent or more of the %DV for a nutrient, it is considered high in that nutrient.

Question 72

Foods which are labeled low- sodium are lower in sodium than comparable foods.

Question 73

Grandma Moses has been troubled with constipation and has been advised to eat more fiber, so she would benefit from eating more foods which are labelled as "high- fiber".

Question 74

As long as a food is labeled "fat- free", you are free to eat any amount of it.

Question 75

Beef which is labeled as "extra lean"contains no fat.

Question 76

Explain how MyPlate and the Dietary Guidelines for Americans differ.

Question 77

Explain how the Exchange System can be used as a guide to plan a balanced diet.

Question 78

Describe the main difference between energy- dense and nutrient- dense foods.

Question 79

Which foods are recommended for overweight or obese persons who plan to lose weight?

Question 80

Explain how the Dietary Reference Intake guidelines can be used to plan healthy eating.