Health and Fitness

True Most Americans are deficient in vitamins from their diet.

Most Americans are deficient in vitamins within their diet. True False

15% Correct. Protein should make up about 15-20% of the diet.

Proteins should make up at least what percentage of a daily diet? 15% 30% 50% 70%

less than 10% Correct. Saturated fats should make up less than 10% of the diet.

Saturated fat should make up what percentage of the diet? less than 10% 15% less than 30% at least 50% 70%

Baked skinless chicken Correct. Baked or broiled meats are healthier than fried. Poultry and fish are healthier than red meats. Cheese added to a meat dish increases the fat content.

Which of the following would be the healthiest food choice? Baked lasagna Baked skinless chicken Broiled hamburger Fried chicken

calcium Correct. By ingesting adequate calcium in our diets, less calcium is leashed from the bones.

Which mineral helps prevent osteoporosis? calcium iodine iron sodium zinc

Water Correct. You will die from a lack of water before you would die from a lack of any other nutrient.

Which nutrient is the most important because you will die from a lack of it before dying of a lack of any other nutrient? Dairy Fruit Protein Vegetables Water Whole Grains

water Correct. You will die from a lack of water before you would die from a lack of any other nutrient.

Which nutrient is the most important because you will die from a lack of it before dying of a lack of any other nutrient? complex carbohydrates grains simple sugars vegetables and fruit water

Both a and D are good options. Correct. The natural, whole grains and fresh vegetables are both pretty good sources of complex carbohydrates. Raisin bran is a healthy cereal from the grain group. Fresh broccoli would be a good choice also.

Which of the following are the best sources of complex carbohydrates? fresh broccoli steamed broccoli pineapple raisin bran

Butter Correct. Butter contains cholesterol because it is an animal product. The others listed are all plant products, and therefore, do not contain cholesterol.

Which of the following contain the highest amount of cholesterol? Butter Corn oil Margarine Shortening

Correct. All of these impact osteoporosis.

Which of the following does NOT have an impact on Osteoporosis prevention? calcium intake protein intake weight bearing exercise all of these impact osteoporosis

Butter Correct. Butter is an animal product and contains higher amounts of saturated fat.

Which of the following has the highest level of saturated fat? Butter Corn oil Margarine Shortening

weight bearing exercise Weight bearing exercise impacts bone density the most. With weight bearing exercise, one is applying the overload principle; i.e., overloading the bones so they get stronger. Again, the reason weight bearing exercise creates more bone density than non-weight bearing exercise.

Which of the following impacts bone density the most? calcium intake protein intake exercise weight bearing exercise

Complex carbohydrates Correct. Complex carbohydrates are nutrient dense (tightly packed with nutrients including vitamins, minerals and fiber) and is the body's preferred source of fuel.

Which of the following is best described by nutrient dense and body's preferred main fuel? Complex Carbohydrates Fats Protein Simple Sugars

Underwater Weighing Underwater weighing is considered most accurate of the list. Skinfold measurements by a trained expert would be considered second most accurate.

Which of the following is generally considered the best method to measure percent body fat? Bioimpedence Height-Weight Charts Skinfold Calipers Underwater Weighing

butter Correct. Butter is highest in saturated fats of the list provided. Butter is an animal product and the others are plant products.

Which of the following is highest in saturated fat? butter corn oil margarine or oleo olive oil

Exercise Correct. Exercise elevates metabolism because it causes the muscle cells to adapt to burn fuel more efficiently.

Which of the following is likely to elevate metabolism? Diet Exercise Fat mass None of the above

Body density Body density is the best measure because density refers to how tightly packed is your body. The more tightly packed (higher density, the more muscle to fat you possess.

Which of the following is the BEST guide for ideal body weight? Body density You Answered Height-weight charts Total body weight None of the above

skim milk Correct. Skim milk is an animal product. Animal products contain all 22 amino acids, and is therefore, considered a complete protein. Soy milk is a plant food and therefore is missing amino acids. Soy milk is a good source of protein, but the question refers to complete protein.

Which of the following is the better source of complete protein? banana broccoli soymilk skim milk whole wheat bread

frozen peas Correct. Frozen peas are healthier than canned peas. Mayonnaise is high in fat.

Which of the following is the healthier choice? canned peas frozen peas pea salad (with mayonnaise)

Fruit and Vegetables Correct. Fruit and vegetables together should make up 50% of the My Plate.

Which of the following together should make up half of My Plate? Select two. Dairy Fruit Grains Meat Vegetables

Eat turkey bologna sandwiches Correct. Avoiding processed meats such as bologna of any kind is recommended.

Which of the following would NOT be recommended to decrease cholesterol? Avoid red meat Eat less than 3 eggs per week Eat turkey bologna sandwiches Increase fiber in diet

7-grain bread Correct. Whole grains typically contain the highest amounts of complex carbohydrates.

Which of the following would be the best source of complex carbohydrates? apple honey chicken (white meat) skim milk 7-grain bread

shredded wheat Correct. Shredded wheat is the most natural of the choices listed and therefore contain the most complex carboydrates, vitamins and minerals.

Which of the following would be the healthier choice? corn flakes fruit loops shredded wheat white toast and butter

supplies energy Correct. Food energy is measured by calories. There are no calories in fiber, since fiber is undigestable.

All of the following are ways fiber is advantageous to our body EXCEPT which? decreases risk of colon cancer lowers blood cholesterol promotes regular elimination for the bowel supplies energy

True Most Americans take in excess sodium in their diet.

Americans typically are deficient in sodium in their diet. True False

true

affeine has been associated to some birth defects. True False

False If a person eats from a variety of plants, she/he can get some of each of the essential amino acids. Animal products do contain all essential amino acids.

A person can NOT get all the amino acids one needs from eating only plants. True False

True Body fat is essential to the body's functions. Too little body fat is a result of starvation and could cause death in the short run. Too much body fat could cause disease and/or death in the long run.

A person can have too LITTLE body fat. True False

True Sinkers are more dense or have more muscle. Floaters carry more body fat.

A person who floats easily in water has more body fat. True False

Both a and b Correct. To increase iron, one should eat foods higher in iron and/or an iron supplement but also vitamin C since it is essential for iron absorption. Liver is NOT a good choice because it is so high in cholesterol and the toxin center of an animal.

A person who is anemic (low in iron) should: Increase iron in diet Increase vitamin C in diet Eat liver

true

Caffeine has been found to elevate blood pressure. True False

Simple Sugars Correct. Simple sugars are commonly referred to as "empty calories" because they do not provide other nutrients. They are strictly sugars.

Carbohydrates that have calories but are low in nutrients are... Complex carbohydrates Fats Proteins Simple Sugars

40-45% Correct. 40-45% of our diet should come from Complex Carbohydrates. Remember, we are emphasizing natural complex carbohydrates, not refined.

Complex carbohydrates should make up what percentage of the diet? less than 10% 15% less than 30% 40-45% 70%

True While sodium is only one possible factor causing high blood pressure, many can improve their blood pressure by decreasing salt intake.

Excess sodium intake has been linked to high blood pressure. True False

True Excessive intake of any vitamin can cause toxicity.

Excess vitamin intake can be hazardous to the body. True False

Our body will only burn about 2-3 pounds of body fat per week when we do everything right. The remainder of weight comes from lean body mass. When we lose lean body mass (muscle), metabolism is lowered. We are then burning less calories in 24 hours than we used to, and therefore, tend to put the weight back on and then some. Each time we roller coaster diet, the bodies metabolism is lowered. The key to weight management is elevation of metabolic rate and that is accomplished through exercise.

Explain how losing 10 pounds in one week is detrimental to weight management.

Caffeine is a stimulant. Twelve ounces of cola contain about 46 mg. of caffeine. Forty-six mg. in a 35 lb. being is much stronger than 46 mg. in a 150 lb. adult and will have a much more dramatic effect on the child. The dosage of caffeine in a 12 ounce cola is similar to an adult strength Exedrin, which most people would recognize is too high a dosage for a 35 lb. child.

Explain why a 12 ounce coca cola may be hazardous to a 35 lb. child.

False Actually, muscle weighs more than fat.

Fat weighs more than muscle. True False

true

Typically the best source of fiber comes from whole grains. True False

True Unsaturated fats tend to be liquid at room temperature and saturated fats tend to be solid at room temperature.

Unsaturated fats tend to be liquid at room temperature. True False

True Monounsaturated fats may provide an elevation in HDL without a significant elevation in LDL.

f you use oil in cooking, monounsaturated oils such as olive oil is recommended to promote a healthier cholesterol:HDL ratio. True False

Angel food cake not on my plate Apple Fruit Chicken Protein Broccoli Vegetable Brown Rice Whole grain Egg Protein Non-fat Yogurt Dairy

Match the food item with the appropriate food group from the My Plate model. Angel food cake Apple Chicken Broccoli Brown Rice Egg Non-fat Yogurt

9 Correct. Fat yields 9 Calories for each gram of fat taken in.

How many calories in one gram of fat? 4 9 15 30

4 Correct. Protein yeilds 4 Calories for each gram of protein taken in.

How many calories in one gram of protein? 4 9 15 30

There are 36 grams of carbohydrates. There are 4 calories for each gram of carbohydrate, therefore, 4 multiplied by 36 equals 144.

How many calories would come from carbohydrates in this label?

Correct. One pound of body fat equals 3500 Calories.

How many excess calories are stored to make one pound of body fat?

8-10 glasses of fluid per day are recommended. However, caffeine and alcohol fluids do not count because they are drugs, thereby, actually causing dehydration rather than hydration.

How much fluid is recommended per day for an adult?

8 - 10 glasses of uncaffeinated fluid

How much fluid is recommended per day for an adult? 8 - 10 glasses of uncaffeinated fluid 8 - 10 glasses of any fluid 8 -10 glasses of vitamin water 8 - 10 glasses of sport drinks

less than 10% Correct. Simple sugars should be less than 10% of the diet.

Simple sugars should make up what percentage of the diet? less than 10% 15% less than 30% at least 50% 70%

Antioxidants are micronutrients that neutralize the free floating radicals produced from oxidation. In other words, when oxygen burns nutrients to produce energy, waste products called free floating radicals are produced. These free floating radicals cause erosion of tissue. Antioxidants are the agents that neutralize the free floating radicals bringing the physiology back into balance, therefore, reducing the erosion effects on the body. Antioxidants come in mainly from vegetables and herbal teas. Vitamins A,C,E and selenium are know antioxidants.

What are antioxidants and how do they prevent disease?

fat loss Body fat decrease is the most important weight loss goal.

Which is the most important criterion of a successful weight loss program? fat loss fluid weight loss muscle wieght loss total body weight loss

50 Fat Calories divided by 300 Total Calories equals .16666 or 16.6% rounded up to 17% OR 50/300 = 17%

What is the percentage of fat by calories in this product?

apple sauce Correct. Apple sauce is a good substitute for oil and butter when baking breads or cakes.

What is the recommended fat substitute for baking cakes and breads? apple sauce Butter Canola oil Corn oil Margarine

40-45% Correct. 40-45% of our diet should come from Complex Carbohydrates. Remember, we are emphasizing natural complex carbohydrates, not refined.

What percentage of the diet should come from Complex Carbohydrates? 15 - 20% Less than 30% 40-45% 100%

Less than 30% Correct. We should keep fat in our diet to less than 30% fat.

What percentage of the diet should come from fat? 15-20% Less than 30% At least 50 % 100%

hamburger Correct. Of the choices, the hamburger contains the greatest amount of fat and is largely animal fat (saturated).

Which is most likely to cause clogged arteries? broccoli licorice hamburger skim milk

The Vegetarian or Mediterranean diet is healthier than the USDA diet because it contains less animal products, and therefore, less cholesterol and saturated fats. All three pyramids emphasize grains, fruits and vegetables as the mainstay of the diet. The vegetarian diet eliminates meat, thereby reducing the intake of cholesterol and saturated fats. However, if a person elects to eat meat, then the Mediterranean diet would be the better meat-eaters option.

Which of the three pyramids is healthiest? Why?

The fat-free milk is healthiest because it does not contain any fat but still contains the other essential nutrients such as calcium. The whole milk and 2% milk contain fat and especially saturated fat. ALSO, whole milk and 2% milk contain more calories and for most American adults, too many calories is a health issue.

Which of these milks is healthiest to drink?

Saturated fat Correct. Saturated fat is the heaviest and most likely to cause clogging of arteries.

Which type of fat is most likely to cause atherosclerosis? Saturated fat Monounsaturated fat Polyunsaturated fat They are equally at fault for atherosclerosis.

vitamin D Correct. Vitamin D is important for vitamin absorption.

Which vitamin is necessary for calcium absorption? vitamin A vitamin C vitamin D niacin none of the above