Deck 2: Designing a Healthy Diet

Question 1

A typical cookie provides 180 calories per serving of one cookie. A company would like to develop a cookie that is reduced in calories. What is the maximum amount of calories the reduced in calories cookie can contain?

A)90
B)135
C)153
D)171

Answer 1

B

Question 2

Which of the following would require a Nutrition Facts table?

A)coffee and tea
B)cereal
C)fresh vegetables
D)bakery items

Answer 2

B

Question 3

Joe is trying to quickly decide between two different cereals to determine which one is the healthier choice for sodium, vitamin A, and calcium. He does not know how much of each of these nutrients he should be consuming on a daily basis. Which part of the Nutrition Facts Table will be the MOST beneficial?

A)the ingredient list
B)the percent daily value
C)the calories per serving
D)the amounts of each nutrient

Answer 3

B

Question 4

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 following factors to consider in planning diets?

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

Question 5

In December 2002, the Food and Drug Regulations were amended to make bilingual nutrition labelling mandatory on most products, update the nutrient content claims, and:

A)permit diet-related health claims.
B)require standardized pricing.
C)allow industry to self-regulate portion sizes.
D)require an overall rating of nutritional value.

Question 6

Shayla explains that she is having white pasta with a cream sauce for dinner. She notes that she will be following Eating Well with Canada's Food Guide as she will be having a serving from the grain products and milk and alternatives groups. What would you say about her choices?

A)She should not eat pasta or milk products because they have too many kilocalories.
B)She should change her meal to whole wheat pasta and replace half the cream with tomato sauce.
C)She should eat the white pasta and cream sauce because the fibre and calcium off-set the kilocalories.
D)She should replace the white pasta with white rice and the cream sauce with soy sauce.

Question 7

The Nutrition Facts Panel on a box of crackers indicates that one serving provides 140 calories, with 55 calories coming from fat. Approximately what percentage of calories are coming from fat in this product?

A)39%
B)55%
C)85%
D)95%

Question 8

Eating Well with Canada's Food Guide encourages meat alternatives such as beans and tofu to lower intakes of which of the following?

A)insoluble fibre
B)saturated fat
C)simple carbohydrates
D)omega-3 fatty acids

Question 9

Which of the following is required on every food label?

A)Potassium (mg/serving)
B)Calcium (mg/serving)
C)Magnesium (mg/serving)
D)Iodine (mg/serving)

Question 10

You are reading a food label that indicates that the product contains 22% of the DV of calcium, 2% of the DV of Vitamin C, and 30% of the DV from fat. Based on this information, which of the following statements is correct?

A)This product is high in calcium.
B)This product is high in vitamin C.
C)This product is low in fat.
D)This product is low in calcium.

Question 11

Gabrielle is a college athlete who requires 2,400 kcals a day to support her total energy needs. However, Gabrielle only manages to consume approximately 1,700 kcals a day. Which of the four characteristics of a healthful diet can you determine that Gabrielle is not meeting?

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

Question 12

________ refers to eating the right proportion of foods.

A)Restriction
B)Balance
C)Moderation
D)Variety

Question 13

What would you say to someone who tells you that they do not need to eat fruits and vegetables because they can take a vitamin and mineral supplement instead?

A)Supplements can replace fruits and vegetables as long as you are eating enough protein and fibre.
B)Supplements cannot replace fruits and vegetables because whole foods provide more than vitamins and minerals.
C)Supplements are not safe to take because they are created artificially in a lab and do not get absorbed.
D)Supplements can compensate for a poor diet and they do not need to make any changes to their food intakes.

Question 14

Eating Well with Canada's Food Guide was released in 2007 and is intended to help people meet their nutrient needs, contribute to overall health and vitality, and:

A)promote weight-loss.
B)treat infectious diseases.
C)reduce the risk of chronic diseases.
D)make a healthy diet affordable.

Question 15

According to Eating Well with Canada's Food Guide, which of the following would be a healthy alternative for an individual who does not like to drink milk?

A)regular orange juice
B)calcium fortified soy milk
C)coconut water
D)ice cream

Question 16

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

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

Question 17

Eating Well with Canada's Food Guide recommends eating at least one dark green and one orange vegetable each day to ensure an adequate intake of:

A)folate and vitamin A.
B)niacin and iron.
C)calcium and vitamin D.
D)thiamine and riboflavin.

Question 18

Louis is a stay-at-home dad who generally prepares the majority of meals for his household. Even though he always prepares meals that offer enough calories and nutrients for his family of four, he tends to make the same meals again and again. Which one of the characteristics of a healthy diet is Louis not incorporating into his meal planning?

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

Question 19

Which of the following would be the healthiest way to prepare a potato?

A)deep-fried as a French fry
B)baked with the skin on
C)mashed with butter and cream
D)boiled and topped with sour cream

Question 20

By December ________ all business were required to comply with the new Canadian food and Drug Regulations.

A)2000
B)2002
C)2005
D)2007

Question 21

Foods in the milk and alternatives group are clustered together because they are good sources of which mineral?

A)iron
B)magnesium
C)vitamin D
D)sodium

Question 22

Which of the following practices could result in foodborne illnesses?

A)pasteurizing juices and milk products
B)undercooking meat, poultry, and fish
C)washing cooking surfaces with soap and hot water
D)storing non-perishable foods in the cupboard

Question 23

Naturally occurring plant-based chemicals that potentially enhance health are called:

A)plant stimulants.
B)phytochemicals.
C)chemokines.
D)phytokines.

Question 24

For lunch you had a sandwich with two slice of whole-wheat bread, 2 TBSP of peanut butter, 2 TBSP of jam, an apple, and a 250 ml glass of milk. How many Food Guide servings did you have?

A)2 grain, 1 meat and alternative, 2 vegetables and fruit, and 1 milk and alternative
B)1 grain, 1 meat and alternative, 2 vegetables and fruit, and 2 milk and alternative
C)2 grain, 2 meat and alternative, 1 vegetable and fruit, and 1 milk and alternative
D)2 grain, 1 meat and alternative, 1 vegetable and fruit, and 1 milk and alternative

Question 25

Eating Well with Canada's Food Guide recommends which of the following with respect to fats and oils?

A)Include small amounts of unsaturated fats in your diet each day.
B)Omit all fats from your diet.
C)Include a small amount of trans-fats in your diet each day.
D)Include small amounts of all types of fat in your diet each week.

Question 26

You are looking at the ingredient list for a box of cereal. The first five ingredients are, in order: whole grain oat flour, sugar, corn flour, whole wheat flour, and rice flour. What can you conclude about the sugar content of this product?

A)Sugar provides the second most kilocalories.
B)Sugar is the second ingredient added when making the cereal.
C)Sugar is the second ingredient you will taste when eating the cereal.
D)Sugar is the second highest ingredient by weight.

Question 27

Select the food that best represents one serving from the grain products group in Eating Well with Canada's Food Guide.

A)a large whole-wheat bagel
B)one piece of toast
C)1 cup of pasta
D)2 cups of oatmeal

Question 28

When choosing foods from the vegetables and fruit category, Eating Well with Canada's Food Guide recommends choosing whole fruits more often than juices because it will ensure a higher intake of:

A)water.
B)fibre.
C)vitamin C.
D)potassium.

Question 29

You and your friend are out to dinner and order pasta at an Italian restaurant. You estimate the portion size to be 2 cups. How many servings from the grain products will you have eaten if you eat the entire plate?

A)1
B)2
C)3
D)4

Question 30

How many servings from the milk and alternative group should an 8-year-old boy consume each day?

A)1
B)2
C)3
D)4

Question 31

If a company wanted to make a disease related health claim regarding calcium and vitamin D and osteoporosis, which of the following nutrients would they have to add to the nutrition label?

A)calcium
B)vitamin D
C)potassium
D)vitamin A

Question 32

Which statement best describes nutrient density?

A)choose high energy foods from any given food group
B)consume a variety of foods from the different food groups every day
C)plan your entire day's diet so that you balance nutrient sources
D)consume foods that have the most nutrients relative to their kilocalories

Question 33

About ________ of Canadians report eating out at least once per week.

A)1/4
B)1/3
C)1/2
D)3/4

Question 34

The first item on an ingredient list is:

A)the predominant ingredient.
B)the most important ingredient.
C)the healthiest ingredient.
D)the most expensive.

Question 35

A food guide serving is:

A)a reference amount to help people understand how much food is recommended.
B)the amount you should eat at each meal from each of the food groups.
C)the amount of food from each food group a restaurant will typically serve.
D)a reference amount for a nutrition label for each of the food groups.

Question 36

When choosing foods from the grain products category, Eating Well with Canada's Food Guide recommends choosing at least half of your grain products as whole grains to ensure an adequate intake of:

A)calcium.
B)vitamin B₁₂.
C)magnesium.
D)vitamin D.

Question 37

Which of the following beverages would be the best choice when ordering a drink at a coffee shop?

A)a whole milk latte
B)a coffee with milk
C)a skim milk vanilla flavoured latte
D)a hot chocolate with whip cream

Question 38

Foods purchased at fast-food restaurants tend to be high in kilocalories, fat, and:

A)sodium.
B)calcium.
C)potassium.
D)fibre.

Question 39

Which of the following Eating Well with Canada's Food Guide groups should be consumed in the lowest proportion?

A)meat and alternatives
B)milk and alternatives
C)grain products
D)vegetables and fruit

Question 40

Assuming each has the same number of kilocalories, which has the greatest nutrient density?

A)1 cup of skim milk
B)3/4 cup orange cocktail
C)2 thin mint Girl Scout cookies
D)1 slice of white enriched bread

Question 41

Explain why the daily value of a nutrient is often more useful to the general public than the absolute amounts of the nutrient.

Question 42

Summer is an 18-year-old female. Today she ate 1.5 cups of cooked oatmeal for breakfast, a sandwich with two slices of bread for lunch, and she is planning on having chicken with rice for dinner. She has not had any other grain products today. How much rice should she eat in order to meet her Eating Well with Canada's Food Guide recommended number of servings from the grain products group?

A)0)5 cup
B)1 cup
C)1)5 cups
D)2 cups

Question 43

The version of Eating Well with Canada's Food Guide that is tailored to Canadian First Nation, Inuit, and Metis populations differs from the original version because it uses a ________ format rather than a rainbow format.

A)square
B)pyramid
C)circle
D)star

Question 44

Describe the benefits of consuming a varied diet.

Question 45

Walking home from school one day your friend comments on the large number of fast-food restaurants that you pass. Would this observation surprise you? Why or why not?

Question 46

You are comparing the nutritional information from a fast-food restaurant to a serving size from Eating Well with Canada's Food Guide. How would you expect the two to measure up?

A)The serving size from Eating Well with Canada's Food Guide will be larger.
B)The serving size from Eating Well with Canada's Food Guide will be the same.
C)The serving size from Eating Well with Canada's Food Guide will be smaller.
D)The serving size from Eating Well with Canada's Food Guide will be exactly double.

Question 47

As a general rule, serving sizes at restaurants have ________ in the past 30 years.

A)decreased slightly
B)increased slightly
C)stayed the same
D)increased substantially

Question 48

A granola bar contains 2 gram of fibre and 6 grams of fat per 48 gram serving size. The company wished to make claim that their granola bar is high in fibre and low in fat. Would this be allowed?

Question 49

What does Eating Well with Canada's Food Guide recommend with respect to hydration?

Question 50

According to Eating Well with Canada's Food Guide, which of the following individuals should consume a supplement containing 400 IU of vitamin D in addition to eating the recommended number of servings from the milk and alternatives group each day?

A)a 6-year-old male
B)a 22-year-old female
C)a 48-year-old female
D)a 65-year-old male

Question 51

It is currently estimated that approximately ________ of the Canadian population is overweight or obese.

A)23%
B)36%
C)59%
D)74%

Question 52

Adrianne is a 25-year-old female who has just finished drinking a 500 mL container of chocolate milk from the vending machine at the local fitness club. How many more servings from the milk and alternatives group does she need to meet her Eating Well with Canada's Food Guide recommended servings for the day?

A)0
B)1
C)2
D)3

Question 53

The serving sizes found in Eating Well with Canada's Food Guide are based on a person's:

A)health and risk of disease.
B)body weight and height.
C)physical activity levels.
D)age and gender.

Question 54

Shelley is a cross-country runner who restricts her food intake because she is concerned about her weight. At her doctor's visit she complains that she often feels tired and has stopped menstruating. Why should her doctor be concerned? What dietary changes should her doctor recommend?

Question 55

You are interested in knowing the energy density of a food. Which part of the Nutrition Facts table will be most helpful?

A)Calories per serving
B)List of nutrients
C)Nutrient content claims
D)Percent daily value

Question 56

Padma is a 40-year-old female who is a vegetarian. She is concerned that her intake from the meat and alternatives group is too low. On average she has 3/4 cup of cooked legumes and 1/2 cup of shelled nuts and seeds each day. She will also eat either 2 eggs or 150 g of tofu each day. What would you say to her?

Question 57

Compare and contrast the 1992 Canada's Food Guide to Healthy Eating with the 2007 Eating Well with Canada's Food Guide.

Question 58

According to Eating Well with Canada's Food Guide, which of the following individuals should consume a supplement containing 400 micrograms of folic acid, in addition to eating the recommended number of servings from the grain products and vegetable and fruit groups each day?

A)a 75-year-old female with osteoporosis
B)a 19-year-old female athlete
C)a 28-year-old female who is pregnant
D)a 52-year-old female who is going through menopause

Question 59

New York has put in place a ban on the sale of supersized soda pops. How does this compare to the trend in portion sizes over the last 20 years? How could this impact obesity rates?

Question 60

Jacque is a 55-year-old business man who works downtown. He often eats at a fast-food restaurant for lunch. What would you suggest he aim for with respect to his vegetable intake for his main course? What dietary choices could he make to meet his vegetable intakes?

Question 61

Compare and contrast The Mediterranean Diet with Eating Well with Canada's Food Guide.

Question 62

Janna is a varsity level basketball player. Normally she eats a healthy diet but she struggles to maintain her healthy diet when the team is travelling and she is forced to eat at fast-food restaurants. The team decides to stop for lunch at a fast-food restaurant on their drive back home. Provide Janna with some strategies and examples to help her ensure her meal choice is healthy?

Question 63

You have been asked to do a nutrition presentation on the Nutrition Facts table to a high school class. How would you explain the format of a Nutrition Facts table to this class? What tips would you give the class to be able to quickly determine if a food would be a healthy choice?