Deck 2: Designing a Healthful Diet

Question 1

Which key characteristic of a nutritious diet prevents boredom and avoids us from getting into "food ruts"?

A) balance
B) moderation
C) variety
D) adequacy

Answer 1

C

Question 2

Jack is a college athlete who requires 2,800 kilocalories a day to support his total energy needs. Even though Jack likes many different foods and makes it a point to try new things, he consumes only approximately 1,600 kilocalories a day. Which one of the characteristics of a healthy diet is Jack missing?

A) adequacy
B) balance
C) moderation
D) variety

Answer 2

A

Question 3

The information provided on a food label that identifies how much a serving of food contributes to your intake of nutrients based on 2,000 Calories a day is called the

A) ounce-equivalent.
B) Percent Daily Values.
C) Daily Reference Values.
D) Reference Daily Intake.

Answer 3

B

Question 4

The outer arc of Eating Well with Canada's Food Guide contains

A) Meats and Alternatives.
B) Grain Products.
C) Milk and Alternatives.
D) Vegetables and Fruit.

Question 5

Which one of the following was never a Canadian nutrition document?

A) Canada's Food Rules
B) Canada's Official Food Rules
C) Canada's Food Guide
D) The Food Guide Pyramid

Question 6

The % Daily Value (%DV) values provided on a food label are based on a diet consisting of

A) 1800 kcalories.
B) 2000 kcalories.
C) 2400 kcalories.
D) 3000 kcalories.

Question 7

Suzie is a stay-at-home mom who generally prepares the majority of meals for her household. Even though she always prepares meals that offer enough Calories and nutrients for her family of four, she tends to make the same meals repeatedly. Which one of the characteristics of a healthy diet is Suzie not incorporating into her meal planning?

A) adequacy
B) balance
C) moderation
D) variety

Question 8

Which of the following components on a food label is essential for people with food allergies?

A) Nutrition Facts table
B) nutrient content claims
C) ingredient list
D) health claims

Question 9

According to Eating Well with Canada's Food Guide, which of the following foods is NOT a food that is considered to be in the 'Other' category?

A) chocolate cake
B) energy drinks
C) fruit drinks
D) grapes

Question 10

Which of the following foods is exempt from standard food labeling regulations?

A) eggs
B) bread
C) meat
D) yogurt

Question 11

To label a product low in trans fat, the product must also be

A) low in saturated fat.
B) low in total fat.
C) fat free.
D) light.

Question 12

The four characteristics of a healthful diet are adequacy, balance, moderation, and

A) calories.
B) color.
C) value.
D) variety.

Question 13

Milk is a good source of calcium but a poor source of iron. Meat is a good source of iron but a poor source of calcium. Individuals who eat from both of these food groups are incorporating what characteristic of a healthy diet into their meal plan?

A) moderation
B) balance
C) variety
D) freshness

Question 14

Which of the following is NOT required on a food label?

A) net contents of the package
B) statement of identity
C) name and address of the vendor
D) taste of the food

Question 15

The core vitamins and minerals that are found on a Nutrition Facts table are

A) vitamin D, calcium, vitamin C, sodium.
B) vitamin A, vitamin C, calcium, iron.
C) sodium, potassium, vitamin A, vitamin C.
D) vitamin D, calcium, sodium, potassium.

Question 16

The Nutrition Facts Panel on a box of crackers indicates that one serving provides 140 Calories, with 55 Calories coming from fat. Calculate the percentage of Calories from fat in this product.

A) 39%
B) 55%
C) 85%
D) 89%

Question 17

Which one of the following is required to have standard food labelling?

A) coffee
B) spices
C) fresh fruit
D) milk

Question 18

Foods made specifically for children under the age of two years have a simplified version of the Nutrition Facts Table. Which one of the following does NOT have to be on the Nutrition Facts Table?

A) kcal
B) protein
C) trans fat
D) carbohydrate

Question 19

Which of the following is NOT one of the 13 "core" nutrients required on a food label?

A) sodium
B) vitamin E
C) dietary fibre
D) cholesterol

Question 20

Foods that are rich in nutrients relative to their energy content are called

A) empty calorie foods.
B) energy dense foods.
C) nutrient dense foods.
D) fat-free foods.

Question 21

Which of the following is NOT required on a food label?

A) sodium (mg/serving)
B) folic acid (µg/serving)
C) dietary fiber (g/serving)
D) total cholesterol (mg/serving)

Question 22

Which of the following would NOT be a good practice for eating out healthfully?

A) Share an entrée with a friend.
B) Order low-fat or nonfat salad dressing served on the side.
C) Order cream-based soups to increase your calcium intake.
D) Instead of a beef burger, order a chicken or veggie burger.

Question 23

Eating Well with Canada's Food Guide advises men and women over the age of 50 years to take a supplement of

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

Question 24

Including fibre in your diet is beneficial to your GI tract, but consuming excess amounts of fibre can result in the loss of nutrients. This statement is an example of which of the factors to consider in planning diets?

A) adequacy
B) calorie control
C) variety
D) moderation

Question 25

Which of the following foods has the greatest nutrient density?

A) 2 cups of strawberry Lifesavers (200 kcal)
B) 2 tablespoons of strawberry jelly (100 kcal)
C) 8 fluid ounces of strawberry soda (100 kcal)
D) 1 cup of fresh strawberries (100 kcal)

Question 26

What is represented at the base of the Mediterranean Diet and on the last panel of Eating Well with Canada's Food Guide?

A) daily physical activity
B) olive oil
C) beans, legumes, and nuts
D) yogurt

Question 27

Which of the following is a limitation of Eating Well with Canada's Food Guide?

A) The serving sizes do not always represent standard amounts of food that people buy, prepare, and serve.
B) Low-fat and low-calorie foods are very clearly defined in each food category.
C) Eating Well with Canada's Food Guide goes too far in encouraging individuals to consume healthier foods.
D) Eating Well with Canada's Food Guide provides examples of meat alternatives and dairy alternatives.

Question 28

Why are there several ethnic variations of the 2007 Canada Food Guide?

A) to guide individuals when eating out in different types of restaurants
B) to account for variations in activity level
C) to allow for culturally and ethnically different foods choices
D) to account for individual variances in gender and age

Question 29

Which of the following foods is a legume?

A) lentils
B) squash
C) sardines
D) barley

Question 30

Health Canada has produced a unique issue of Eating Well with Canada's Food Guide to meet the nutritional needs of

A) French Canadians.
B) Chinese Canadians.
C) First Nations, Inuit, and Metis.
D) English Canadians.

Question 31

Which statement BEST describes nutrient density?

A) Choose a number of different foods within any given food group.
B) Consume a variety of foods from the five major food groups every day.
C) Plan your entire day's diet so that you juggle nutrient sources.
D) Consume foods that have the most nutrients for their Calories.

Question 32

To maintain a healthful weight, Eating Well with Canada's Food Guide recommends

A) increasing the level of physical activity and reducing sedentary activities.
B) 60 minutes of moderate activity most or all days of the week.
C) 60 minutes of intense activity 3 days a week.
D) 8 hours of moderate activity per week.

Question 33

Which of the following is NOT considered a single serving size in Eating Well with Canada's Food Guide?

A) 125 mL (1/2 cup) of juice
B) 1 pita
C) 250 mL (1 cup) milk
D) 2 eggs

Question 34

Excess sodium in the diet is linked to what disease in some individuals?

A) cancer
B) hyperactivity
C) obesity
D) hypertension

Question 35

If Alexandra were to consume all of her protein from milk and cheese, she might develop which deficiencies over time?

A) calcium and phosphorus
B) protein and vitamin D
C) riboflavin and vitamin A
D) zinc and iron

Question 36

Which group of nutrients are common to the foods in the outermost arc of Eating Well with Canada's Food Guide?

A) fibre and vitamin C
B) protein and vitamin B₁₂
C) calcium and iron
D) protein and fat

Question 37

Julie does not care for meat and poultry and restricts her intake of animal foods to only milk and yogurt sources. Which dietary guideline is Julie failing to practice?

A) adequacy
B) value
C) balance
D) moderation

Question 38

The diet planning tool developed by Health Canada to help Canadians reduce their risk of developing chronic disease is

A) Eating Well with Canada's Food Guide.
B) the 5 to 10 a Day for Better Health diet plan.
C) the DASH diet.
D) MyPyramid.

Question 39

Which of the following statements does NOT describe the Mediterranean-style diet?

A) Meat is consumed monthly.
B) Fruits and vegetables are consumed daily.
C) The major fat used for cooking and flavor is olive oil.
D) The diet is lower in total fat than the Canadian dietary recommendations.

Question 40

The Canadian government first issued nutrition advice to Canadians in 1942. The reason for this was

A) the opening of a new government office.
B) changes in policy legislation in Canada.
C) it was war-time, and some foods were rationed and hard to get.
D) there was a surplus of food and it needed to be divided among Canadians.

Question 41

Since 2007, food labels have been required on all fresh meat and poultry.

Question 42

The "supersizing" phenomenon refers to the

A) increase in the protein content of beef.
B) substantial growth in serving sizes of purchased meals.
C) increase in the size and cholesterol content of grade A eggs.
D) proliferation of genetically modified produce.

Question 43

The Mediterranean diet protects against cardiovascular disease by

A) eliminating meat.
B) deriving 20% of total energy from fat.
C) incorporating a majority of its fat from plant oils.
D) eliminating high calorie foods, such as fats and sweets.

Question 44

Planning a meal that includes many different-colored foods is an example of which characteristic of a healthful diet?

A) adequacy
B) moderation
C) balance
D) variety

Question 45

If you ate a container of food that contains 80 kcalories per serving and there are 4 servings in the container, how many kcalories did you consume?

A) 80 kcalories
B) 160 kcalories
C) 320 kcalories
D) 400 kcalories

Question 46

A method for eating out healthfully is to

A) order several appetizers so that you will not eat your entire entrée when it arrives.
B) order any meat dish grilled or broiled and avoid fried or breaded meat dishes.
C) ask for only water as a beverage.
D) eat out only when you are not especially hungry.

Question 47

Eating Well with Canada's Food Guide follows a standardized definition for a serving size of each food.

Question 48

Moderation includes eating enough, but not too much, of the right amounts of food to optimize the body's function.

Question 49

The statement of identity on a food label indicates

A) the common and identifiable name of the food product.
B) the date, time, and location that the food product was produced.
C) the name and address of the food manufacturer.
D) the complete list of every ingredient contained in the food product.

Question 50

There are many types of diet plans available today. The overall BEST diet plan is one that

A) provides adequate calories.
B) provides enough fibre and not too much cholesterol.
C) fits the lifestyle and needs of the individual.
D) suggests only unprocessed and natural foods.

Question 51

The last item on an ingredient list is the predominant ingredient in that food product.

Question 52

The Reference Standard used to calculate % Daily Value for daily cholesterol intake is

A) 0 mg.
B) 10 mg.
C) 300 mg.
D) 500 mg.

Question 53

Percent Daily Values listed on food labels are based on an energy intake level of 2,000 Calories a day.

Question 54

Eating the right amount of foods to maintain a healthy weight is called

A) adequacy.
B) moderation.
C) balance.
D) variety.

Question 55

Food labeling regulations allow manufacturers to omit the footnote of the Nutrition Facts Panel on smaller products.

Question 56

Since January 1st, 2003 Nutrition Facts Tables have been required on all fresh fruit and vegetables.

Question 57

Canada was the first country to require the amount of trans fat to be listed on product labels.

Question 58

The label on a bag of potato chips indicates that one serving contains 250 Calories, with 150 Calories from fat. What percent of Calories comes from fat?

A) 25
B) 50
C) 60
D) 80

Question 59

Which of the following characteristics describes the majority of meals offered at fast-food restaurants?

A) high in calories
B) low in total fat
C) low in sodium
D) provide fresh fruits and vegetables

Question 60

How many daily serving of grains does Eating Well with Canada's Food Guide recommend for an adult?

A) 1-2
B) 3-4
C) 5-6
D) 6-8

Question 61

Eating Well with Canada's Food Guide recommends that pregnant women consume a multivitamin containing folic acid and iron.

Question 62

There is no single dietary modification plan appropriate for all individuals.

Question 63

Nutrient density refers to the amount of nutrients compared with the amount of Calories contained in a food.

Question 64

Foods companies are prohibited from using nutrient or health claims in food labels that are not approved by the Canadian Food Inspection Agency (CFIA).

Question 65

List 5 examples of foods that do not need Nutrition Facts tables.

Question 66

Eating Well with Canada's Food Guide suggests eating at least 5 servings of fish each week.

Question 67

One of the limitations of Eating Well with Canada's Food Guide is that it cannot be accessed on the Internet.

Question 68

Provided on the Nutrition Facts Panel, the Percent Daily Values (%DV) tells the consumer how much one serving contributes to the recommended overall daily intake of nutrients.

Question 69

One cup of New England style clam chowder provides 101 kcal and 105 mg of potassium, 150 grams of firm silken tofu provides 93 kcal and 291 mg of potassium, and 125 mL (1/2 cup) of cooked Malabar spinach provides 5 kcal and 60 mg of potassium. Which food is the more nutrient dense source of potassium?

Question 70

Describe the four main components of food labels.

Question 71

Eating Well with Canada's Food Guide encourages healthier fats such as butter and lard.

Question 72

Eating Well with Canada's Food Guide recommends that all grain sources be whole-grain choices.

Question 73

Ethnic foods can be incorporated into a healthful diet.

Question 74

Describe the three main purposes of Canada's food label.

Question 75

The serving sizes recommended in Eating Well with Canada's Food Guide are close to those sold in grocery stores.

Question 76

A woman's fist is approximately the size of 1 cup (250mL) of pasta or vegetables.

Question 77

Eating Well with Canada's Food Guide contains the recommended number of servings for each food group for six age and sex categories.

Question 78

Most Canadians eat outside of the home at least once per week.

Question 79

Eating Well with Canada's Food Guide has 5 food groups: Vegetables, Fruits, Grain Products, Milk and Alternative, and Meat and Alternatives.

Question 80

Describe the changes in labeling regulations that were announced in late 2002.