York University - KINE 4020

Chapter 2 Planning a Healthy Diet

MULTIPLE CHOICE

1)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?

1. 1. variety
   2. adequacy
   3. moderation
   4. kcalorie control

2. Which one of the following series describes the principle of diet planning?
   1. abundance, B vitamins, kcalories, diet control, minerals, and variety
   2. abundance, balance, conservative, diversity, moderation, and vitamins
   3. adequacy, bone development, correction, vitamin density, master, and variety
   4. adequacy, balance, kcalorie control, nutrient density, moderation, and variety

3. Which of the following is the most calcium-dense food?
   1. whole milk
   2. skim milk
   3. low-fat milk
   4. cheddar cheese

4. A Nutrient dense food is best described by which of the following phrases?
   1. It is an expensive food to purchase
   2. It is higher in weight relative to volume
   3. It provides more nutrients relative to kcalories
   4. It contains a mixture of carbohydrate, fat, and protein

5. The concept of nutrient density is most helpful in achieving which principle of diet planning?
   1. variety
   2. balance
   3. moderation
   4. kcalorie control

6. Which of the following values is an expression of the nutrient density of a food?
   1. 0.01 mg iron per kcalorie
   2. 0.5 mg iron per serving
   3. 110 kcalories per cup

1. 4. 110 kcalories per serving

7. An empty-kcalorie food is one that contains which of the following quantities?
   1. no kcalories
   2. an abundance of vitamins but little or no minerals
   3. an abundance of minerals but little or no vitamins
   4. energy and little or no protein, vitamins, or minerals

8. Which of the following foods is an example of an empty-kcalorie food?
   1. water
   2. potato chips
   3. celery
   4. sunflower seeds

9. Which of the following terms is used to describe the ranking of foods based on their nutrient composi- tion?
   1. nutrient variety
   2. nutrient profiling
   3. food profiling
   4. food quality

10. 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?
    1. dairy
    2. fruits
    3. nutrient-dense foods
    4. meats and alternatives

11. 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-plan- ning principles?
    1. nutrient density
    2. moderation
    3. balance
    4. variety

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

1. 1. safety
   2. variety
   3. moderation
   4. under-nutrition

13. When one applies the principle of variety in food planning, one ensures the benefits of which of the following diet-planning concepts?
    1. moderation
    2. vegetarianism
    3. nutrient density
    4. dilution of harmful substances

14. Which of the following practices is inconsistent with achieving a healthy diet?
    1. intake of eggs
    2. intake of nuts
    3. emphasis on trans-fat
    4. emphasis on low-fat milk products

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

1. 1. 15 - 20 millilitres
   2. 20 - 30 millilitres
   3. 25 - 40 millilitres
   4. 30 - 45 millilitres

16. Which one of the following is the most important way to quench one's thirst?
    1. energy drinks
    2. fruit juice
    3. milk
    4. water

17. What is the assessment tool designed to measure how well a diet meets the recommendations of a healthy diet in Canada?
    1. Healthy Eating Index
    2. Supplemental Nutrition Assistance Program
    3. Dietitian’s Comparative Effectiveness Plan
    4. Eating Well with Canada's Food Guide

18. Which of the following is a characteristic of Canada’s Food Guide?
    1. It places most foods into one of five groups.
    2. Its nutrients of greatest concern include iron, chromium, and vitamin B₁₂.
    3. It provides limited flexibility in meal planning for children.
    4. It specifies that a certain quantity of food be consumed from each group, based upon en- ergy intake.

19. The consumption of 1800 kcalories per day is sufficient to meet the energy needs of which of the fol- lowing groups?
    1. most teenage girls aged 17 to 18 years
    2. most children aged 9 to 13 years
    3. most sedentary men aged 51 to 70 years
    4. most sedentary women aged 31 to 50 years

20. Which one of the following foods provides 1 serving of legumes?
    1. 175 mL green peas
    2. 175 mL kidney beans
    3. 125 mL peanuts
    4. 125 mL mashed potatoes

21. 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?
    1. 100 kcal
    2. 150 kcal
    3. 200 kcal
    4. 25µg/day0 kcal

22. What is the number of gender and age groupings for teens and adults in the Canada Food Guide?
    1. 3
    2. 4
    3. 5
    4. 6

23. Why is it recommended that Canadians consume one dark green and one orange vegetable daily?
    1. Because green vegetables are high in folate and orange vegetables provide vitamin A.
    2. Because green vegetables are high in vitamin C and orange vegetables provide calcium.
    3. Because green vegetables are high in vitamin K and orange vegetables provide iron.
    4. Because green vegetables are high in vitamin B₁₂ and orange vegetables provide po-

tassium.

24. 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?
    1. 1200 kcal
    2. 1500 kcal
    3. 2000 kcal
    4. 2700 kcal

25. 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?
    1. 125 mL peas, 50 g soy cheese, 2 pieces bread
    2. 150 g cheese, ½ sweet potato, 30 mL peanut butter
    3. 150 mL black beans, 30 mL peanut butter, 250 mL spinach
    4. 125 grams tofu, 2 egg whites, meal replacement bar

26. What 2 important nutrients are supplied by the meat and alternative group?
    1. vitamins D and E
    2. vitamins A and C
    3. protein and calcium
    4. B vitamins and iron

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?
    1. biochemical
    2. substitute food
    3. phytochemical
    4. imitation food

28. Which of the following foods is an alternative choice for meats in Canada’s Food Guide?
    1. nuts
    2. bacon
    3. baked potatoes
    4. sweet potatoes

29. In which of the following food groups are legumes found?
    1. meats
    2. dairy

1. 3. fruits
   4. grains

30. 250 mL of fresh blueberries is about the size of which of the following items?
    1. a golf ball
    2. a baseball
    3. a grapefruit
    4. a marshmallow

31. Which one of the following nutrients is especially important for women who could become pregnant, are pregnant, or are breastfeeding?
    1. vitamin D
    2. calcium
    3. vitamin C
    4. folate

32. Which of the following is among the recommendations of the Eating Well with Canada's Food Guide?
    1. practice good foot hygiene
    2. reduce television viewing time
    3. reduce computer Internet time
    4. engage in regular physical activities

33. Canada's Food Guide groups foods primarily according to their nutrient content. How do

Exchange Lists sort foods?

1. 1. By calorie content only.
   2. By energy-yielding nutrient content.
   3. By percent daily value.
   4. By vitamin content.

34. Food exchange systems were originally developed for people with which of the following illnesses?
    1. diabetes
    2. terminal diseases
    3. cardiovascular disease
    4. life-threatening obesity

35. Which of the following is the primary goal of the exchange list system?
    1. To provide assistance in achieving adequacy and kcalorie control.

1. 2. To provide assistance in achieving moderation and adequacy.
   3. To provide assistance in achieving balance and kcalorie control.
   4. To provide assistance in achieving kcalorie control and moderation.

36. In food exchange lists, to which group are avocados assigned?
    1. fat
    2. meat
    3. carbohydrate
    4. vegetable

37. The addition of calcium to some orange juice products by food manufacturers is most properly termed which of the following?
    1. nutrient enrichment
    2. nutrient restoration
    3. nutrient fortification
    4. nutrient mineralization

38. The “Mix It Up! food campaign promotes increased consumption of
    1. fruits and vegetables
    2. fish and skinless poultry
    3. meat and alternatives
    4. non-fat dairy products

39. Which component of the grain is missing from whole-grain flour?
    1. bran
    2. husk
    3. germ
    4. endosperm

40. Refined grain products contain only which part of the grain?
    1. bran
    2. husk
    3. germ
    4. endosperm

41. Which nutrient makes up most of the endosperm section of grains such as wheat and rice?
    1. fat
    2. fibre

1. 3. starch
   4. protein

42. The part of the grain that remains after being refined is which of the following?
    1. bran
    2. germ
    3. husk
    4. endosperm

43. Which of the following breads has the highest fibre content?
    1. white
    2. refined
    3. enriched
    4. whole-grain

44. Approximately what minimum percentage of all grains consumed by a person should be whole grains?
    1. 20 percent
    2. 35 percent
    3. 50 percent
    4. 100 percent

45. Which one of the following is a characteristic of an enriched grain product?
    1. It has all of the added nutrients listed on the label.
    2. It has the fibre restored from the refining procedure.
    3. It has virtually all the nutrients restored from refining procedure.
    4. It has only 4 vitamins and 4 minerals added by the food manufacturer.

46. Which one is a characteristic standard regarding the process of the nutrient enrichment of flours in Canada?
    1. Enriched flours contain calcium and iron.
    2. Fibre levels must be similar to those in the whole grains.
    3. Enrichment is not mandatory in Canada.
    4. Thiamin and riboflavin are added in amounts exceeding their levels in the whole grain.

47. What mineral is added to refined flours in the enrichment process?
    1. iron
    2. iodine
    3. calcium

1. 4. magnesium

48. Which of the following product labels always denotes a whole-grain product?
    1. multi-grain
    2. 100 percent wheat
    3. whole-wheat
    4. stone-ground

49. The mandatory enrichment of grain products in Canada was initiated in which decade? a.   1870s

b.   1890s

c.   1970s

d.   1990s

50. Which nutrient was added to the enrichment process in 1998 in order to help to prevent some birth de- fects?
    1. folic acid
    2. pantothenic acid
    3. ascorbic acid
    4. citric acid

51. Which of the following nutrients would be supplied in much greater amounts from whole-grain bread versus enriched bread?
    1. zinc
    2. folate
    3. riboflavin
    4. thiamin

52. Which vitamins are added to milk in Canada?
    1. vitamin C and vitamin E
    2. vitamin A and vitamin D
    3. vitamin A and vitamin E
    4. vitamin C and vitamin D

53. The most highly fortified foods on the market are which of the following products?
    1. frozen dinners
    2. imitation foods
    3. enriched breads

1. 4. breakfast cereals

54. Which of the following terms describes a food that contains physiologically active compounds that provide health benefits beyond their nutrient contributions?
    1. imitation foods
    2. substitute foods
    3. pseudo foods
    4. functional foods

55. Cooking a 220 gram raw steak will reduce the weight (grams) to approximately
    1. 125 grams
    2. 150 grams
    3. 170 grams
    4. 200 grams

56. Textured vegetable protein is usually made from which of the following sources?
    1. soybeans
    2. corn stalks
    3. a mixture of legumes
    4. cruciferous vegetables

57. Which of the following terms is used to describe a cut of meat having a low fat content?
    1. end
    2. loin
    3. prime
    4. choice

58. 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?
    1. fat and vitamin D
    2. sodium and vitamin A
    3. calcium and vitamin A
    4. sodium and fat

59. What term describes a food that resembles and substitutes for another food but is nutritionally inferior to it?
    1. faux food
    2. pseudo food

1. 3. imitation food
   4. food substitute

60. 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?
    1. The steak portion should be similar to a deck of cards.
    2. The steak portion should be similar to a CD.
    3. The steak portion should be similar to a baseball.
    4. The steak portion should be similar to a hockey puck.

61. Textured vegetable protein is usually made from which of the following sources?
    1. soy protein
    2. fish protein
    3. bean plus rice proteins
    4. bean plus cheese proteins

62. A food scientist is developing a new and improved cereal bar. She consults with you to ask in what or- der the ingredients should be listed on the food label. The ingredients are: Sugar: 30 g, Puffed wheat: 28 g, Dry milk powder: 5 g, Red food colouring: 35 mg, Salt: 2 g. Which is the appropriate order in which to list these ingredients on the food label?
    1. sugar, puffed wheat, dry milk powder, salt, red food colouring
    2. red food colouring, salt, dry milk powder, puffed wheat, sugar
    3. dry milk powder, puffed wheat, red food colouring, salt, sugar
    4. puffed wheat, sugar, dry milk powder, salt, red food colouring

63. 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?
    1. salt
    2. sugar
    3. cornstarch
    4. wheat flour

64. Which of the following beverages is exempt from providing a nutrition facts label?
    1. orange juice
    2. coffee
    3. water
    4. energy drinks

65. Which of the following statements is the most accurate, regarding Canadian food labels?
    1. The term “fresh” can be used only for raw and moderately processed food.
    2. Nutrition labelling must appear on virtually all processed as well as fresh foods.
    3. Restaurant foods must provide nutrient content information on the menu.
    4. Nutrition labelling is not required on foods produced by small businesses or products pro- duced and sold in the same establishment.

66. Approximately how many millilitres constitute a fluid ounce?
    1. 10 mL
    2. µg/day 20 mL
    3. 30 mL
    4. 40 mL

67. A serving size on beverage food nutrition facts labels is which of the following?
    1. 175 millilitres
    2. 250 millilitres
    3. 300 millilitres
    4. 355 millilitres

68. Approximately how many grams are in an ounce?
    1. 10 g
    2. 20 g
    3. 30 g
    4. 40 g

69. Which one of the following is a feature of serving size information on food labels?
    1. Serving sizes for solid foods are expressed in only millilitres.
    2. Small bags of individually wrapped food items must contain only one serving.
    3. Serving sizes on food labels are not necessarily the same as those of Canada's Food Guide.
    4. For a given product, the serving size is not the same, no matter how large the package.

70. Which of the following is a characteristic of food serving sizes?
    1. Serving sizes for most foods have not yet been established by Health Canad
    2. The serving size for ice cream is 500 mL and the serving size for all beverages is 375 mL.
    3. Serving sizes on food labels are not always the same as those of the Canada’s Food Guide.
    4. Serving sizes must be listed in common household measures, such as cups, or metric measures, such as millilitres, but not both.

71. 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.
    1. 4 servings of fruit and vegetables, 1 serving of fat, and 1 1/2 servings of meat.
    2. 1 serving of fruit and vegetables, 1 serving of fat, and 1 serving of meat.
    3. 2 servings of fruit and vegetables, 2 servings of fat and 1 serving of meat.
    4. 3 servings of fruit and vegetables, 2 servings of fat and 2 servings of meat.

72. According to nutrition labelling laws, which of the following 2 minerals must be listed on the package label as percent Daily Value?
    1. calcium and iron
    2. zinc and phosphorus
    3. fluoride and chloride
    4. chromium and magnesium

73. At a minimum, how many nutrients must be listed on the Nutrition Facts table?
    1. 7
    2. 9
    3. 13
    4. 15

74. According to nutrition labelling regulations, the amounts of which 2 vitamins must be listed on the package label as percent Daily Value?
    1. vitamins D and E
    2. vitamins A and C
    3. thiamin and riboflavin
    4. vitamin B₆ and niacin

75. Food labels express the nutrient content in relation to a set of standard values known as which of the following designations?
    1. Percent Daily Value
    2. CFIA Regulations
    3. Reference Dietary Intakes
    4. Recommended Dietary Intakes

76. On a food label, the “% Daily Value” table compares key nutrients per serving for a person consuming how many kcalories daily?
    1. 1500 kcal
    2. 2000 kcal
    3. 2500 kcal
    4. 3000 kcal

77. Which of the following foods qualifies as "a good source" of calcium?
    1. Cheese with 3% calcium
    2. Kefir with 14% calcim
    3. Yogurt with 19% calcium
    4. Ice cream with 27% calcium

78. Which of the following is NOT the same as fat-free milk?
    1. skim milk
    2. less-fat milk
    3. 1 percent milk
    4. reduced- fat milk

79. 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"?
    1. 3
    2. 6
    3. 8
    4. 10

80. A food label that advertises the product as a " source of fibre” is an example of which of the following claims?
    1. a nutrient claim
    2. a lite-food claim
    3. w weight reduction claim
    4. a structure-function claim

81. 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?
    1. sugar and diabetes
    2. sodium and hypertension
    3. sugar and hyperactivity
    4. stress and water

82. Which of the following is a characteristic of structure-function claims on food labels?
    1. Non-fermentable carbohydrates may help to reduce dental cavities.
    2. Consumption of green tea helps to protect blood lipids from oxidation.

1. 3. Iron is the only factor in red blood cell formation.
   4. Satisfy your thirst with water.

83. Labelling laws in Canada mandate that ingredients are listed in which one of the following orders:
    1. In descending order of predominance by the number of calories in the product.
    2. In descending order according to the nutritional claim on the label.
    3. In ascending order according to the content in the product.
    4. In descending order of predominance by the weight.

84. Greg is trying to decide which brand of cereal to buy, but he is a somewhat confused by the health claims. Which of the following represents the highest level of significant scientific agreement?
    1. “Promotes a healthy heart”
    2. “This cereal supports heart health”
    3. “This product contains whole grains which have been proven to reduce the risk of heart disease and certain cancers”
    4. “Very limited and preliminary scientific research suggests this product can reduce risk for cancers, Health Canada concludes that there is little scientific evidence supporting this claim”

85. According to Eating Well with Canada's Food Guide, how many minutes of moderate-to vigorous in- tensity exercise should an adult engage in each week?
    1. 60
    2. 90

c.   120

d.   150

86. Which of the following foods are allowed in the diet of a lacto-vegetarian?
    1. plant foods only
    2. eggs and plant foods only
    3. meat, eggs, and plant foods only
    4. milk products and plant foods only

87. Tempeh is made from which of the following plant sources?
    1. soybeans
    2. any legume
    3. fermented leafy vegetables
    4. fermented yellow vegetables

88. Which of the following ingredients found on a food label is a source of protein?
    1. BHT
    2. tofu
    3. corn starch
    4. diglycerides

89. Which one of the following is a documented benefit for people following a vegetarian diet?
    1. lower body weights
    2. lower rates of anemia
    3. lower hunger rates
    4. lower incidences of stress

90. Which of the following is an advantage of a vegan vegetarian diet?
    1. Fat intake is lower
    2. Fibre intake is lower
    3. Vitamin B12 intake is higher
    4. Intakes of vitamin A and calcium are higher

91. In vegetarians, the RDA is higher for which of the following nutrients?
    1. iron
    2. folate
    3. calcium
    4. vitamin A

92. Which of the following is a non-dairy source of calcium for vegetarians?
    1. broccoli
    2. sunflower seeds
    3. apricots
    4. whole-grain bread

93. Which of the following health concerns may arise if a vegetarian consumes an inadequate amount of vitamin B₁₂?
    1. kidney stones
    2. dry skin
    3. loss of vision
    4. high blood pressure

94. Which one of the following is a typical characteristic of vegetarians?
    1. They are no less iron deficient than are omnivores.
    2. Their zinc absorption is efficient due to their high soy intake.
    3. They are at risk for iodine deficiency.
    4. Their need for calcium can be met, in large part, from enriched soymilk, breakfast cereals, and fortified juices.

95. Which of the following is permitted on a macrobiotic diet?
    1. abundant amounts of dairy
    2. small amounts of seeds
    3. small amounts of legumes
    4. abundant amounts of fish

MATCHING

1. Sodium-free
2. 40
3. 45
4. 125 mL
5. 125 mL
6. CFIA
7. Bran
8. Iron
1. Chapati
10. Soybeans
11. Green peas
50. Balance
1000. Vitamin B₁₂
14. Vitamin A
15. Endosperm
16. Nutrient density
17. Sodium and hypertension
18. Antioxidants and heart disease
19. Margarine containing plant sterols
20. Orange juice containing added calcium

1. The principle of consuming a number of foods in proportion to each other
2. The principle of recognizing that a food has more iron than another food when expressed per kcalorie
3. Serving size of rice in the Food Guide
4. Serving size of rice on a food label
5. Maximum number of mL of fat recommended daily
6. Example of an ethnic grain
7. Example of a fortified food
8. Part of grain richest in fibre
9. Part of grain containing most of the starch
10. Nutrient added in grain enrichment process