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Healthy Eating Habits

Instructions:

Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. Calories in equal calories out
3500
the relationship between energy intake an energy output
the rule of weight maintenace
15 to 20 percent below ideal body weight.

2. Less
roasted soybeans and have a nutty - peanut flavor
gives you clues about when to start and stop eating
has no more than 360 milligrams of sodium per serving and an entree no more than 480 milligrams.
means a food contains 20% or more of a particular nutrient in a serving of food.

3. Lean
One measure of how much fat a person is carrying - it has ranges for height and takes other factors into consideration. Can be used for all ages.
what you burn up
The basic physical response to the need for fuel
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.

4. Light
fats
meat
absence of menstruation
describe a color or texture - as in 'light wheat bread'. Food cntains 1/3 less calories or half the fat of a regular product. A low-fat - low-calorie food has had its sodium content reduced by half.

5. Use low-fat cooking methods such as....
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
means there's less than 3 grams of fat per serving
if you take in more energy than you put out - then you're in
poaching - roasting - barbecuing - grilling - and steaming

6. Anything over ___ percent body fat should set off an alarm.
25
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
estimate of the energy required to process the food you eat
denotes a food is low in fat and saturated fat - has no more than 60 milligrams of cholesterol per serving - and atleast 10 percent of the RDA for vitamins A or C and for protein - calcium - iron - and fiber.

7. Low saturated fat
calories
fat
30
means there's less than 1 gram of saturated fat per serving

8. Water displacement test
105 and 5
muscle
common way to calculate body density.
when a person is over 100 percent of his or her ideal body weight.

9. A serving of ____ should be no bigger than a deck of cards.
60
means a food contains 10 to 19% of the RDA for a particular nutrient.
meat
can interfere with the ability or the desire to eat or interfere with the body's ability to absorb nutrients.

10. Free
means a product contains only negligible amounts of fat - saturated fat - cholesterol - sodium - sugar - or calories.
25
diet
1 in 5

11. ____ in equals ____ out
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.
calories
fats
protein

12. Low sodium
means a food contains 20% or more of a particular nutrient in a serving of food.
means there's no more than 20 milligrams of cholesterol per serving.
can interfere with the ability or the desire to eat or interfere with the body's ability to absorb nutrients.
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.

13. ____ is denser and weighs more than fat.
1 -800 and 60
muscle
A chamber containing a known volume of air
6

14. Bioelectrical impedance analysis or BIA
if you take in more energy than you put out - then you're in
looks something like an EKG measurement - shows how much fat and lean tissue a person has.
protein
naurally high in protein - but low in calcium and vitamins A - D - and B12

15. Most training athletes require ___ to ___ grams of protein per kilogram of body weight.
protein
coagulated soymilk - similar to milk curd
1.4 to 1.7
diabetes and cancers

16. The Soy Zone
can interfere with the ability or the desire to eat or interfere with the body's ability to absorb nutrients.
absence of menstruation
ruler - scale - and a chart
allows vegetarians or people who don't want to eat animal products to follow a high-protein - plant-based diet.

17. Positive energy balance
10
measures the aount of air displaced rather than the amount of water displaced.
if you take in more energy than you put out - then you're in
100 and 5

18. Fresh
raw tomatoes and carrots
means that a food is raw or unprocessed and has never been frozen or reheated and no preservatives have been added.
body mass divided by body volume.
secondary source

19. Underweight
3500
kiwi - papaya - cantaloupe - strawberries - mangoes - lemons - oranges - and avocadoes
15 to 20 percent below ideal body weight.
measures the aount of air displaced rather than the amount of water displaced.

20. Sports anemia
protein
1 -800 and 60
occurs because exercise causes blood plasma volume to expand. this results in dilution of the blood. Causes confusion between real and sports anemia
fruit sugar

21. Too much stored ____ can lead to obesity an obesity- related diseases
energy
absence of menstruation
build up
1.4 to 1.7

22. Tempeh
25
poaching - roasting - barbecuing - grilling - and steaming
what you burn up
a firm cake of pressed - fermented soybeans - sometimes mixed with grains - such as rice or wheat.

23. One pound of weight equals approximately ____ calories.
3500
protein
coagulated soymilk - similar to milk curd
ruler - scale - and a chart

24. Hunger
feed me!
the relationship between energy intake an energy output
means that a poduct has had its fat or sodium content lowered by 25%
1 -800 and 60

25. Amenorrhea
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
I'm full
medicine
absence of menstruation

26. Energy output
means there's less than 1 gram of saturated fat per serving
feed me!
a firm cake of pressed - fermented soybeans - sometimes mixed with grains - such as rice or wheat.
what you burn up

27. Hunger
roasted soybeans and have a nutty - peanut flavor
a series of diets followed by eventual weight gain; can lead to weight cycling
10
The basic physical response to the need for fuel

28. Coffee - tea and cola - has this effect - which increases the amount of urine the kidneys produce
headache - inappropriate elevated heart rate - and infrequent urination.
coagulated soymilk - similar to milk curd
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
Diuretic effect

29. Sudden weight loss can be a symptom of ____ and some ____ - but can also mean that a person isn't eating sufficient calories.
diabetes and cancers
carbohydrates
7
means a manufacturer has added 10 percent or more of the RDA for a particular nutrient.

30. A hard training athlete can lose up to ___ to ___ cups of fluid per hour.
a series of diets followed by eventual weight gain; can lead to weight cycling
medicine
Nutrition Facts and % Daily Values
6 to 10

31. Reduced
metabolism
diabetes - high blood pressure - and heart disease.
Low-fat - low calorie
means that a poduct has had its fat or sodium content lowered by 25%

32. On average - moderately active adult female should consume about ____ calories and ___ grams of fat.
1 -800 and 60
created a 'diet revolution -' and sugar busters and protein power all preached the power of high-protein - high-fat - low carbohydrate - low-sugar diets.
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
12 to 25

33. A person with a BMI of 25 to 30 - or 10 to 20 percent over ideal body weight - is considered to be ____.
1 in 5
fatty tissue
overweight
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.

34. Meat analogs
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
such as tofu dogs - burgers - crumbles - breakfast strips - and 'fake' sandwich meat - are generally made from soy protein and are designed to mimic their animal counterparts.
raw tomatoes and carrots
allows vegetarians or people who don't want to eat animal products to follow a high-protein - plant-based diet.

35. Women should have ___ to ___ percent body fat
what you burn up
20 to 25
fruit sugar
25

36. Seitan
is a popular vegetarian meat substitute - compressed - fermented gluten (wheat protein)
increase carbs to 70% of total calories; exercise intensity and duration must decrease
roasted soybeans and have a nutty - peanut flavor
means there's no more than 40 calories per serving

37. ____ just causes the body t crave high fat to replace the lost body fat.
raw tomatoes and carrots
starvation
estimate of the energy required to process the food you eat
One measure of how much fat a person is carrying - it has ranges for height and takes other factors into consideration. Can be used for all ages.

38. Body density
7
feed me!
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.
body mass divided by body volume.

39. Tofu
carbohydrates
means there's less than 3 grams of fat per serving
coagulated soymilk - similar to milk curd
a firm cake of pressed - fermented soybeans - sometimes mixed with grains - such as rice or wheat.

40. isoflavones
diet
medicine
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
1 or 2

41. Strength- -training athletes should consume approx ___ grams of carbs per kilograms of body weight.
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
describe a color or texture - as in 'light wheat bread'. Food cntains 1/3 less calories or half the fat of a regular product. A low-fat - low-calorie food has had its sodium content reduced by half.
7
diabetes - high blood pressure - and heart disease.

42. Negative energy balance
A chamber containing a known volume of air
30 mins
If you take in fewer calories than you need - you'll be in
1200

43. A side effect of yo-yo dieting
2 -500 and 85
when the body redeposits fat in the abdominal area (stomach) when it can.
means that a poduct has had its fat or sodium content lowered by 25%
One measure of how much fat a person is carrying - it has ranges for height and takes other factors into consideration. Can be used for all ages.

44. To measure a person's BMI - you need
calories
10
ruler - scale - and a chart
energy

45. To create a weight range - you add or subtract ___.
increase carbs to 70% of total calories; exercise intensity and duration must decrease
Ideal body weight
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
10 percent

46. Men should have ___ to ___ percent body fat.
12 to 25
means there's less than 3 grams of fat per serving
muscle
105 and 5

47. Carb-loading
muscle
the rule of weight maintenace
increase carbs to 70% of total calories; exercise intensity and duration must decrease
allows vegetarians or people who don't want to eat animal products to follow a high-protein - plant-based diet.

48. Low fat
30
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
means there's less than 3 grams of fat per serving
if you take in more energy than you put out - then you're in

49. ___ stay with you - keep you feeling full for long periods of time
fats
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
starvation
diabetes - high blood pressure - and heart disease.

50. Morbid Obesity
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.
means a food contains 20% or more of a particular nutrient in a serving of food.
naurally high in protein - but low in calcium and vitamins A - D - and B12
when a person is over 100 percent of his or her ideal body weight.

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Healthy Eating Habits

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