Deck 9: Eating for Wellness and Weight Management

Question 1

Which of the following breakfast food choices would it be best to save for special occasions?

A)whole-grain cereals
B)fruit
C)chocolate-chip waffles
D)low-fat yogurt

Answer 1

C

Question 2

Which of the following is NOT a basic food group,as indicated by the MyPlate food guide?

A)grains
B)vegetables
C)cheese
D)fruits

Answer 2

C

Question 3

In what pattern of eating is olive oil the primary source of added fat?

A)MyPlate
B)DASH diet
C)Dietary Guidelines for Americans
D)Mediterranean diet

Answer 3

D

Question 4

What type of oil is recommended as part of the MyPlate eating plan?

A)any oil that comes from beef,chicken,or pork fat
B)any oil that is partially hydrogenated
C)oil that contains saturated or trans fats
D)oil that contains monounsaturated or polyunsaturated fats

Question 5

Vegetarian diets tend to be higher in all of the following EXCEPT

A)phytochemicals.
B)fiber.
C)micronutrients.
D)saturated fat.

Question 6

Which of the following would be the healthiest breakfast option?

A)a cinnamon roll
B)a chocolate doughnut
C)an onion bagel
D)whole-grain toast

Question 7

Which of the following is NOT a characteristic of the Mediterranean diet?

A)an emphasis on unrefined grains,legumes,fruits,and nuts
B)olive oil as the primary source of added fat
C)fish and wine commonly served at meals
D)unlimited consumption of meat and full-fat dairy

Question 8

Choosing nutrient-dense foods from each food group,limiting empty calories,and watching portion sizes are all helpful strategies to

A)meet nutritional needs without exceeding recommended caloric intake.
B)gain muscle mass.
C)lose substantial amounts of body fat.
D)increase protein intake.

Question 9

Which of the following is NOT a way in which college students tend to gain weight in college?

A)ordering pizza
B)skipping breakfast
C)eating fruits and vegetables
D)drinking soda on a regular basis

Question 10

For a 2,000-calorie per day diet,the MyPlate food guide recommends a total of ________ of fruit per day.

A)half a cup
B)1 cup
C)2 cups
D)3 cups

Question 11

The U.S.Department of Agriculture's food plan that aims to be a simple reminder for healthy eating is known as

A)MyPlate.
B)the Dietary Reference Intakes.
C)the DASH diet.
D)the Dietary Guidelines for Americans.

Question 12

One of the most important skills for staying within your calorie limits is to

A)skip meals.
B)monitor portion sizes.
C)declare foods with added sugars "off limits."
D)stay away from all carbohydrates.

Question 13

Sarah avoids all dairy products because she is lactose intolerant.Which of the following describes Sarah?

A)Sarah has a food allergy.
B)Sarah has a food intolerance.
C)Sarah is experiencing anaphylaxis.
D)Sarah has a negative energy balance.

Question 14

Lacto-ovo-vegetarians consume

A)only plant foods,avoiding all animal products.
B)plant foods,dairy products,and eggs.
C)plant foods and dairy products.
D)plant foods,and only fish as an animal product.

Question 15

Research has shown that if you skip breakfast,you are more likely to

A)lose weight.
B)burn fat calories while maintaining muscle mass.
C)not make good nutritional choices.
D)have more regularity in bowel movements.

Question 16

The DASH diet was originally developed with the goal of helping individuals improve

A)diabetes.
B)blood pressure.
C)arthritis.
D)fatigue.

Question 17

It is best that at least ________ percent of your daily grain intake be in the form of whole grains.

A)20
B)30
C)40
D)50

Question 18

Most Americans currently need more of which kinds of vegetables within their diet?

A)tomatoes
B)starchy vegetables (like potatoes)
C)iceberg lettuce
D)legumes

Question 19

Which of the following would NOT be considered a healthy snack?

A)carrots or celery sticks
B)whole-grain crackers
C)potato chips
D)nonfat yogurt with fruit

Question 20

In terms of planning healthy meals,

A)eat large breakfasts at restaurants so you get your money's worth.
B)purchase vending-machine food snacks throughout the day to reduce hunger.
C)eat at least two servings of vegetables at lunch and at dinner.
D)purchase lots of ready-to-eat starches for convenience.

Question 21

Canned or frozen vegetables to which little or no salt or fat has been added are typically as good a choice as fresh vegetables.

Question 22

Skipping breakfast is an effective way to manage your weight.

Question 23

Which of the following is an eating disorder characterized by extreme thinness and intense fear of gaining weight?

A)bulimia nervosa
B)body dysmorphic disorder
C)anorexia nervosa
D)binge eating disorder

Question 24

What is the best exercise for weight loss?

A)aerobic exercise
B)exercise you enjoy and will keep doing
C)strength training exercise
D)flexibility and conditioning exercises

Question 25

For a 2,000-calorie diet,MyPlate recommends a total of 1 cup of fruit per day.

Question 26

Health experts recommend weight loss at a pace of ________ per week.

A)less than 1 pound
B)1-2 pounds
C)2-3 pounds
D)3-4 pounds

Question 27

One key message from the USDA's MyPlate food guide is to "go lean" when eating protein.

Question 28

The lowest daily recommended calorie intake for women is ________ calories/day.

A)3,200
B)500
C)1,200
D)2,500

Question 29

When food is produced without the use of genetic engineering,chemicals,hormones,or pesticides,it is referred to as

A)fresh.
B)low in fat.
C)organiC.
D)ready-to-eat.

Question 30

Watching your portion size can help you to achieve a healthy diet and a healthy weight.

Question 31

The primary health concern sometimes associated with fish products is

A)pesticides.
B)mercury.
C)oil.
D)iodine.

Question 32

Disease-causing pathogens that contaminate food are the biggest cause of

A)foodborne illnesses.
B)anorexia.
C)irritable bowel syndrome.
D)acid indigestion.

Question 33

One key to weight management is realizing that a diet for weight management is a temporary endeavor.

Question 34

In terms of food plans,"DASH" stands for Dietary Approaches to Stop Hyperglycemia.

Question 35

Orlistat,a prescription medication approved for long-term weight loss,works by

A)burning fat calories at a faster pace.
B)inhibiting the absorption of some fat that is consumed.
C)speeding up the transit of fat through the intestinal tract.
D)None of these answers is correct.

Question 36

A positive energy balance means that you are taking in

A)more calories than your body uses,resulting in weight gain.
B)more calories than your body uses,resulting in weight loss.
C)more carbohydrates than protein and fat.
D)the same number of calories daily from each food group.

Question 37

Which of the following is an eating disorder characterized by binge eating that is not followed by a purging cycle?

A)bulimia nervosa
B)body dysmorphic disorder
C)anorexia nervosa
D)binge-eating disorder

Question 38

Refined-flour goods are recommended,because they have more fiber,vitamins,minerals,and phytochemicals than are contained in whole-grain foods.

Question 39

The best way to assess your typical eating pattern is to do an analysis of personal food intake.

Question 40

Which of the following is a recommended strategy for managing portion sizes and hunger?

A)Serve food on larger plates.
B)Eat as fast as possible to limit time at the table.
C)Serve yourself reasonable portions and remove serving dishes from the table.
D)Start meals with high-calorie foods so you feel full faster.

Question 41

Positive energy balance means that you are taking in more calories than your body is using.

Question 42

The best exercise program for weight loss is one that involves strictly aerobic exercise to burn calories.

Question 43

In order to protect hot foods from food-borne illness,foods should be kept at or above 140 degrees Fahrenheit until served.

Question 44

Eating disorders are only a problem for those individuals who are underweight.

Question 45

Partial vegetarians are those individuals who consume vegetarian meals at least some of the time.

Question 46

When eating dinner at a restaurant,it is recommended that you skip lunch to compensate for the caloric intake at dinner.

Question 47

Cooking from scratch,as opposed to eating only convenience foods,leads to greater consumption of fat.

Question 48

As we grow older,the recommended daily caloric intake increases by 10 to 20 calories per year.

Question 49

Losing weight at the recommended pace of 1 to 2 pounds per week would be the equivalent of a daily negative energy balance of 1,000-1,500 calories.

Question 50

Provide at least four key nutritional messages from the MyPlate food guide.

Question 51

Food labeled "Organic" contains all organic ingredients.

Question 52

Becoming aware of the environmental influences on your eating habits can help you improve your weight management.

Question 53

Studies have shown that weight gain of first-year college students does actually occur,but instead of the "freshman 15," the average weight gain is 2 to 5 pounds.

Question 54

If your goal is to gain weight,one recommendation is to eat five or six times a day.

Question 55

The lowest daily calorie intake recommended for men is 1,200 calories.

Question 56

Peanuts and tree nuts are among the leading causes of fatal or near-fatal allergic reactions to food.

Question 57

There are vegetarian options in all of the MyPlate food groups except for the protein group.

Question 58

Coconut oil is the primary source of added fats in the Mediterranean diet.

Question 59

Lactose intolerance is a type of food allergy.

Question 60

By law,foods that contain genetically modified ingredients must be labeled as such.

Question 61

Bob has tried to lose weight in the past without any success.With all the weight-loss information out on the market,he is confused about the best way to lose weight.What would you suggest to Bob in terms of the healthiest way for him to lose weight?

Question 62

Individuals with bulimia nervosa will binge eat a large amount of calories,followed by either ________ or excessive exercise to rid the body of the calories consumed.

Question 63

Your college friend who lives off-campus complains that eating fruit regularly in her diet can be expensive and is inconvenient.Outline some strategies your friend might use for minimizing cost and waste when including fruit into her daily diet.

Question 64

An illness caused by eating food contaminated by pathogens is called a(n)________ illness.

Question 65

An invasive cosmetic procedure that removes small bulges of fat to improve shape is known as ________.

Question 66

Individuals whose diets are comprised strictly of plant foods and dairy products are called ________.

Question 67

Provide several suggestions on how you can practice safe food handling and storage to prevent foodborne illness.

Question 68

Briefly explain the DASH diet plan and who it is designed for.

Question 69

Disease-causing organisms such as Salmonella and noroviruses are called ________.

Question 70

If you are consuming the same number of calories that you are expending,you have a(n)________ energy balance.

Question 71

Your friend is trying to eat healthier and knows he should eat a variety of vegetables but is clueless regarding the variety of vegetables that exist.Provide at least four different vegetable subgroups,and offer at least three vegetable choices for each.

Question 72

People who consume vegetarian meals at least some of the time are known as ________ vegetarians.

Question 73

Your friend has a roommate who is desperately trying to lose weight.Your friend suspects her roommate might have an eating disorder,although she is not sure.She asks your help in trying to understand the differences between anorexia nervosa and bulimia nervosa.Contrast these two eating disorders for your friend.

Question 74

For food safety,refrigerators should be set at a temperature below ________ ^$\circ$ F.

Question 75

Diets that emphasize grains,vegetables,fruits,and olive oil as the primary sources of added fat are often referred to as ________ diets.

Question 76

We are more likely to make poorer nutritional choices throughout the day when we do not eat ________.

Question 77

Offer at least five tips for eating healthier when eating at a sit-down restaurant.

Question 78

Your cousin is adamant about the value of weight-loss supplements in successful weight loss.She says that supplements work better than other strategies such as exercise or changing her eating patterns.Provide an argument that counters your cousin's thoughts on supplements for weight loss.

Question 79

Individuals with hypertension may be placed on the ________ diet,a nutrition plan designed to reduce blood pressure.

Question 80

Substances capable of producing allergic reactions through foods we eat are referred to as food ________.