Deck 2: Planning a Healthy Diet

Question 1

Which of the following is a characteristic of Canada's Food Guide?

A) It places most foods into one of five groups.
B) Its nutrients of greatest concern include iron, chromium, and vitamin B₁₂.
C) It provides limited flexibility in meal planning for children.
D) It specifies that a certain quantity of food be consumed from each group, based upon energy intake.

Answer 1

D

Question 2

Samuel regularly selects foods that are low in solid fats and added sugars, but he occasionally treats himself to a chocolate chip cookie for dessert. Samuel is practicing which one of the basic diet-planning principles?

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

Answer 2

B

Question 3

Which of the following values is an expression of the nutrient density of a food?

A) 0.01 mg iron per kcalorie
B) 0.5 mg iron per serving
C) 110 kcalories per cup
D) 110 kcalories per serving

Answer 3

A

Question 4

Which one of the following foods provides 1 serving of legumes?

A) 175 mL green peas
B) 175 mL kidney beans
C) 125 mL peanuts
D) 125 mL mashed potatoes

Question 5

An empty-kcalorie food is one that contains which of the following quantities?

A) no kcalories
B) an abundance of vitamins but little or no minerals
C) an abundance of minerals but little or no vitamins
D) energy and little or no protein, vitamins, or minerals

Question 6

According to the principles of Canada's Food Guide, one of the foundations of a healthful diet should consist of which of the following types of foods?

A) dairy
B) fruits
C) nutrient-dense foods
D) meats and alternatives

Question 7

Which of the following is the most calcium-dense food?

A) whole milk
B) skim milk
C) low-fat milk
D) cheddar cheese

Question 8

According to Canada's Food Guide, what is the recommendation for daily consumption of unsaturated fat in a healthy diet?

A) 15 - 20 millilitres
B) 20 - 30 millilitres
C) 25 - 40 millilitres
D) 30 - 45 millilitres

Question 9

The concept of nutrient density is most helpful in achieving which principle of diet planning?

A) variety
B) balance
C) moderation
D) kcalorie control

Question 10

Providing enough, but not an excess, of a food is a diet-planning principle known as which of the following?

A) safety
B) variety
C) moderation
D) under-nutrition

Question 11

When one applies the principle of variety in food planning, one ensures the benefits of which of the following diet-planning concepts?

A) moderation
B) vegetarianism
C) nutrient density
D) dilution of harmful substances

Question 12

The consumption of 1800 kcalories per day is sufficient to meet the energy needs of which of the following groups?

A) most teenage girls aged 17 to 18 years
B) most children aged 9 to 13 years
C) most sedentary men aged 51 to 70 years
D) most sedentary women aged 31 to 50 years

Question 13

Which of the following foods is an example of an empty-kcalorie food?

A) water
B) potato chips
C) celery
D) sunflower seeds

Question 14

Which one of the following series describes the principle of diet planning?

A) abundance, B vitamins, kcalories, diet control, minerals, and variety
B) abundance, balance, conservative, diversity, moderation, and vitamins
C) adequacy, bone development, correction, vitamin density, master, and variety
D) adequacy, balance, kcalorie control, nutrient density, moderation, and variety

Question 15

Which of the following practices is inconsistent with achieving a healthy diet?

A) intake of eggs
B) intake of nuts
C) emphasis on trans-fat
D) emphasis on low-fat milk products

Question 16

Which one of the following is the most important way to quench one's thirst?

A) energy drinks
B) fruit juice
C) milk
D) water

Question 17

The diet-planning principle that provides all the nutrients, fibre, and energy in amounts sufficient to maintain health is called which of the following terms?

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

Question 18

Which of the following terms is used to describe the ranking of foods based on their nutrient composition?

A) nutrient variety
B) nutrient profiling
C) food profiling
D) food quality

Question 19

What is the assessment tool designed to measure how well a diet meets the recommendations of a healthy diet in Canada?

A) Healthy Eating Index
B) Supplemental Nutrition Assistance Program
C) Dietitian's Comparative Effectiveness Plan
D) Eating Well with Canada's Food Guide

Question 20

A Nutrient dense food is best described by which of the following phrases?

A) It is an expensive food to purchase
B) It is higher in weight relative to volume
C) It provides more nutrients relative to kcalories
D) It contains a mixture of carbohydrate, fat, and protein

Question 21

Which of the following is the primary goal of the exchange list system?

A) To provide assistance in achieving adequacy and kcalorie control.
B) To provide assistance in achieving moderation and adequacy.
C) To provide assistance in achieving balance and kcalorie control.
D) To provide assistance in achieving kcalorie control and moderation.

Question 22

The "Mix It Up! food campaign promotes increased consumption of

A) fruits and vegetables
B) fish and skinless poultry
C) meat and alternatives
D) non-fat dairy products

Question 23

What 2 important nutrients are supplied by the meat and alternative group?

A) vitamins D and E
B) vitamins A and C
C) protein and calcium
D) B vitamins and iron

Question 24

In which of the following food groups are legumes found?

A) meats
B) dairy
C) fruits
D) grains

Question 25

Which nutrient makes up most of the endosperm section of grains such as wheat and rice?

A) fat
B) fibre
C) starch
D) protein

Question 26

Canada's Food Guide groups foods primarily according to their nutrient content. How do Exchange Lists sort foods?

A) By calorie content only.
B) By energy-yielding nutrient content.
C) By percent daily value.
D) By vitamin content.

Question 27

Which of the following terms is used to describe non-nutrient compounds found in plant-derived foods that have biological activity in the body?

A) biochemical
B) substitute food
C) phytochemical
D) imitation food

Question 28

Refined grain products contain only which part of the grain?

A) bran
B) husk
C) germ
D) endosperm

Question 29

Which of the following is among the recommendations of the Eating Well with Canada's Food Guide?

A) practice good foot hygiene
B) reduce television viewing time
C) reduce computer Internet time
D) engage in regular physical activities

Question 30

Jamie is a vegetarian who is trying to plan a healthy diet according to Canada's Food Guide. Which of the following meat alternatives would be the best nutrient choices for 1 day?

A) 125 mL peas, 50 g soy cheese, 2 pieces bread
B) 150 g cheese, ½ sweet potato, 30 mL peanut butter
C) 150 mL black beans, 30 mL peanut butter, 250 mL spinach
D) 125 grams tofu, 2 egg whites, meal replacement bar

Question 31

Why is it recommended that Canadians consume one dark green and one orange vegetable daily?

A) Because green vegetables are high in folate and orange vegetables provide vitamin A.
B) Because green vegetables are high in vitamin C and orange vegetables provide calcium.
C) Because green vegetables are high in vitamin K and orange vegetables provide iron.
D) Because green vegetables are high in vitamin B₁₂ and orange vegetables provide potassium.

Question 32

Which of the following foods is an alternative choice for meats in Canada's Food Guide?

A) nuts
B) bacon
C) baked potatoes
D) sweet potatoes

Question 33

The addition of calcium to some orange juice products by food manufacturers is most properly termed which of the following?

A) nutrient enrichment
B) nutrient restoration
C) nutrient fortification
D) nutrient mineralization

Question 34

In food exchange lists, to which group are avocados assigned?

A) fat
B) meat
C) carbohydrate
D) vegetable

Question 35

Which component of the grain is missing from whole-grain flour?

A) bran
B) husk
C) germ
D) endosperm

Question 36

What is the number of gender and age groupings for teens and adults in the Canada Food Guide?

A) 3
B) 4
C) 5
D) 6

Question 37

Population groups such as sedentary older men, sedentary younger women, and active older women have a daily energy need (kcalories) of approximately which of the following amounts?

A) 1200 kcal
B) 1500 kcal
C) 2000 kcal
D) 2700 kcal

Question 38

Which one of the following nutrients is especially important for women who could become pregnant, are pregnant, or are breastfeeding?

A) vitamin D
B) calcium
C) vitamin C
D) folate

Question 39

Food exchange systems were originally developed for people with which of the following illnesses?

A) diabetes
B) terminal diseases
C) cardiovascular disease
D) life-threatening obesity

Question 40

Approximately how many kcalories more per day are needed by a university student aged 19 - 20 years who is active compared with her inactive counterpart?

A) 100 kcal
B) 150 kcal
C) 200 kcal
D) 25µg/day0 kcal

Question 41

Which of the following terms is used to describe a cut of meat having a low fat content?

A) end
B) loin
C) prime
D) choice

Question 42

Cooking a 220 gram raw steak will reduce the weight (grams) to approximately

A) 125 grams
B) 150 grams
C) 170 grams
D) 200 grams

Question 43

The most highly fortified foods on the market are which of the following products?

A) frozen dinners
B) imitation foods
C) enriched breads
D) breakfast cereals

Question 44

Textured vegetable protein is usually made from which of the following sources?

A) soy protein
B) fish protein
C) bean plus rice proteins
D) bean plus cheese proteins

Question 45

What term describes a food that resembles and substitutes for another food but is nutritionally inferior to it?

A) faux food
B) pseudo food
C) imitation food
D) food substitute

Question 46

The part of the grain that remains after being refined is which of the following?

A) bran
B) germ
C) husk
D) endosperm

Question 47

The mandatory enrichment of grain products in Canada was initiated in which decade?

A) 1870s
B) 1890s
C) 1970s
D) 1990s

Question 48

What mineral is added to refined flours in the enrichment process?

A) iron
B) iodine
C) calcium
D) magnesium

Question 49

Approximately what minimum percentage of all grains consumed by a person should be whole grains?

A) 20 percent
B) 35 percent
C) 50 percent
D) 100 percent

Question 50

A person must choose his or her milk products carefully; otherwise, he or she will consume too much of which of the following two nutrients?

A) fat and vitamin D
B) sodium and vitamin A
C) calcium and vitamin A
D) sodium and fat

Question 51

Which one of the following is a characteristic of an enriched grain product?

A) It has all of the added nutrients listed on the label.
B) It has the fibre restored from the refining procedure.
C) It has virtually all the nutrients restored from refining procedure.
D) It has only 4 vitamins and 4 minerals added by the food manufacturer.

Question 52

Which of the following nutrients would be supplied in much greater amounts from whole-grain bread versus enriched bread?

A) zinc
B) folate
C) riboflavin
D) thiamin

Question 53

Which of the following terms describes a food that contains physiologically active compounds that provide health benefits beyond their nutrient contributions?

A) imitation foods
B) substitute foods
C) pseudo foods
D) functional foods

Question 54

Your friend Josie has difficulty in determining the accurate portion size of a steak when she goes to a restaurant. Which one of the following pieces of advice would you give her regarding portion sizes?

A) The steak portion should be similar to a deck of cards.
B) The steak portion should be similar to a CD.
C) The steak portion should be similar to a baseball.
D) The steak portion should be similar to a hockey puck.

Question 55

Which one is a characteristic standard regarding the process of the nutrient enrichment of flours in Canada?

A) Enriched flours contain calcium and iron.
B) Fibre levels must be similar to those in the whole grains.
C) Enrichment is not mandatory in Canada.
D) Thiamin and riboflavin are added in amounts exceeding their levels in the whole grain.

Question 56

Which nutrient was added to the enrichment process in 1998 in order to help to prevent some birth defects?

A) folic acid
B) pantothenic acid
C) ascorbic acid
D) citric acid

Question 57

Which vitamins are added to milk in Canada?

A) vitamin C and vitamin E
B) vitamin A and vitamin D
C) vitamin A and vitamin E
D) vitamin C and vitamin D

Question 58

Textured vegetable protein is usually made from which of the following sources?

A) soybeans
B) corn stalks
C) a mixture of legumes
D) cruciferous vegetables

Question 59

Which of the following breads has the highest fibre content?

A) white
B) refined
C) enriched
D) whole-grain

Question 60

Which of the following product labels always denotes a whole-grain product?

A) multi-grain
B) 100 percent wheat
C) whole-wheat
D) stone-ground

Question 61

Which of the following is a characteristic of structure-function claims on food labels?

A) Non-fermentable carbohydrates may help to reduce dental cavities.
B) Consumption of green tea helps to protect blood lipids from oxidation.
C) Iron is the only factor in red blood cell formation.
D) Satisfy your thirst with water.

Question 62

On a food label, the "% Daily Value" table compares key nutrients per serving for a person consuming how many kcalories daily?

A) 1500 kcal
B) 2000 kcal
C) 2500 kcal
D) 3000 kcal

Question 63

George at 500mL of lettuce with 30 mL of salad dressing and 85 grams of cooked chicken for his lunch. Calculate the correct number of servings for each of the three foods listed.

A) 4 servings of fruit and vegetables, 1 serving of fat, and 1 1/2 servings of meat.
B) 1 serving of fruit and vegetables, 1 serving of fat, and 1 serving of meat.
C) 2 servings of fruit and vegetables, 2 servings of fat and 1 serving of meat.
D) 3 servings of fruit and vegetables, 2 servings of fat and 2 servings of meat.

Question 64

Which of the following beverages is exempt from providing a nutrition facts label?

A) orange juice
B) coffee
C) water
D) energy drinks

Question 65

Which of the following statements is the most accurate, regarding Canadian food labels?

A) The term "fresh" can be used only for raw and moderately processed food.
B) Nutrition labelling must appear on virtually all processed as well as fresh foods.
C) Restaurant foods must provide nutrient content information on the menu.
D) Nutrition labelling is not required on foods produced by small businesses or products produced and sold in the same establishment.

Question 66

A food label that advertises the product as a " source of fibre" is an example of which of the following claims?

A) a nutrient claim
B) a lite-food claim
C) w weight reduction claim
D) a structure-function claim

Question 67

Approximately how many grams are in an ounce?

A) 10 g
B) 20 g
C) 30 g
D) 40 g

Question 68

At a minimum, how many nutrients must be listed on the Nutrition Facts table?

A) 7
B) 9
C) 13
D) 15

Question 69

Which of the following foods qualifies as "a good source" of calcium?

A) Cheese with 3% calcium
B) Kefir with 14% calcim
C) Yogurt with 19% calcium
D) Ice cream with 27% calcium

Question 70

Which one of the following is a feature of serving size information on food labels?

A) Serving sizes for solid foods are expressed in only millilitres.
B) Small bags of individually wrapped food items must contain only one serving.
C) Serving sizes on food labels are not necessarily the same as those of Canada's Food Guide.
D) For a given product, the serving size is not the same, no matter how large the package.

Question 71

Food labels express the nutrient content in relation to a set of standard values known as which of the following designations?

A) Percent Daily Value
B) CFIA Regulations
C) Reference Dietary Intakes
D) Recommended Dietary Intakes

Question 72

Which of the following is NOT the same as fat-free milk?

A) skim milk
B) less-fat milk
C) 1 percent milk
D) reduced- fat milk

Question 73

According to nutrition labelling laws, which of the following 2 minerals must be listed on the package label as percent Daily Value?

A) calcium and iron
B) zinc and phosphorus
C) fluoride and chloride
D) chromium and magnesium

Question 74

According to Canadian food labelling regulations, clear and convincing evidence has been found for which one of the following health claims regarding nutrition and disease or conditions?

A) sugar and diabetes
B) sodium and hypertension
C) sugar and hyperactivity
D) stress and water

Question 75

Which of the following is a characteristic of food serving sizes?

A) Serving sizes for most foods have not yet been established by Health Canada.
B) The serving size for ice cream is 500 mL and the serving size for all beverages is 375 mL.
C) Serving sizes on food labels are not always the same as those of the Canada's Food Guide.
D) Serving sizes must be listed in common household measures, such as cups, or metric measures, such as millilitres, but not both.

Question 76

According to nutrition labelling regulations, the amounts of which 2 vitamins must be listed on the package label as percent Daily Value?

A) vitamins D and E
B) vitamins A and C
C) thiamin and riboflavin
D) vitamin B₆ and niacin

Question 77

A food label ingredient list reads in the following order: Wheat flour, vegetable shortening, sugar, salt, and cornstarch. Which of those items would be found in the smallest amount in the food?

A) salt
B) sugar
C) cornstarch
D) wheat flour

Question 78

A serving size on beverage food nutrition facts labels is which of the following?

A) 175 millilitres
B) 250 millilitres
C) 300 millilitres
D) 355 millilitres

Question 79

Approximately how many millilitres constitute a fluid ounce?

A) 10 mL
B) µg/day 20 mL
C) 30 mL
D) 40 mL

Question 80

Gary has a sandwich for lunch. The label on the bread package indicates the bread is a "very high source of fibre." How many grams of fibre are there in a slice of bread that is considered to be a "very high source of fibre"?

A) 3
B) 6
C) 8
D) 10