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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. The excessive amounts of ____ and ____ in the Atkins and Zone diets can lead t cogged arteries that can - in turn - lead to heart attacks and strokes.
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
cholesterol and saturated fats
means a manufacturer has added 10 percent or more of the RDA for a particular nutrient.
means a product contains only negligible amounts of fat - saturated fat - cholesterol - sodium - sugar - or calories.

2. ____ hold water
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.
fatty tissue
carbohydrates
a series of diets followed by eventual weight gain; can lead to weight cycling

3. On average - moderately active adult male should consume about ____ calories and ___ grams of fat.
means there's no more than 40 calories per serving
measures the aount of air displaced rather than the amount of water displaced.
2 -500 and 85
body mass divided by body volume.

4. Eating fats __________ -and eventually you might reduce the amount of food you're eating everyday.
decreases your appetite
calories
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
when the body redeposits fat in the abdominal area (stomach) when it can.

5. Negative energy balance
decreases your appetite
body mass divided by body volume.
if you take in more energy than you put out - then you're in
If you take in fewer calories than you need - you'll be in

6. Body Mass Index or BMI
3500
increase carbs to 70% of total calories; exercise intensity and duration must decrease
carbohydrates
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.

7. A serving of ____ should be no bigger than a deck of cards.
meat
estimate of the energy required to process the food you eat
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
fats

8. Sudden weight loss can be a symptom of ____ and some ____ - but can also mean that a person isn't eating sufficient calories.
is a popular vegetarian meat substitute - compressed - fermented gluten (wheat protein)
105 and 5
diabetes and cancers
has no more than 360 milligrams of sodium per serving and an entree no more than 480 milligrams.

9. About ____% of all of the calories you eat go toward physical activity.
roasted soybeans and have a nutty - peanut flavor
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.
headache - inappropriate elevated heart rate - and infrequent urination.
30

10. More
fat
a firm cake of pressed - fermented soybeans - sometimes mixed with grains - such as rice or wheat.
Diuretic effect
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.

11. Eat at least ___ calories per day.
naurally high in protein - but low in calcium and vitamins A - D - and B12
fat
looks something like an EKG measurement - shows how much fat and lean tissue a person has.
1200

12. Frozen Soymilk
means a food contains 20% or more of a particular nutrient in a serving of food.
2 -500 and 85
fatty tissue
rice milk

13. Dr. Robert Atkins
created a 'diet revolution -' and sugar busters and protein power all preached the power of high-protein - high-fat - low carbohydrate - low-sugar diets.
Diuretic effect
gives you clues about when to start and stop eating
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones

14. ____ diets are more effective than ____ diets.
means there's less than 1 gram of saturated fat per serving
Diuretic effect
Low-fat - low calorie
increase carbs to 70% of total calories; exercise intensity and duration must decrease

15. Endurance -training athletes should consume approx ___ grams of carbs per kilograms of body weight.
The basic physical response to the need for fuel
looks something like an EKG measurement - shows how much fat and lean tissue a person has.
105 and 5
6

16. An ___ is the weight at which you feel your best considering your height - bone structure - an muscle development at age 25.
protein
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
Ideal body weight

17. Light
diet
Ideal body weight
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.
means a food contains 20% or more of a particular nutrient in a serving of food.

18. Eating elevated amounts of ____ for extended periods has been linked to kidney and liver disease and might cause certain vitamin deficiencies.
6
protein
1 in 5
Low-fat - low calorie

19. Low fat
A chamber containing a known volume of air
one-thirds
means there's less than 3 grams of fat per serving
fatty tissue

20. Low saturated fat
The basic physical response to the need for fuel
100 and 5
means there's less than 1 gram of saturated fat per serving
means a food contains 20% or more of a particular nutrient in a serving of food.

21. A side effect of yo-yo dieting
measures the aount of air displaced rather than the amount of water displaced.
when the body redeposits fat in the abdominal area (stomach) when it can.
if you take in more energy than you put out - then you're in
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.

22. Women require more fatty tissue because of the physiological requirements of...
means that a poduct has had its fat or sodium content lowered by 25%
cholesterol and saturated fats
childbearing
15 to 20 percent below ideal body weight.

23. Good Source
means a food contains 10 to 19% of the RDA for a particular nutrient.
a firm cake of pressed - fermented soybeans - sometimes mixed with grains - such as rice or wheat.
I'm full
one-thirds

24. Drug therapy
can interfere with the ability or the desire to eat or interfere with the body's ability to absorb nutrients.
means a food contains 20% or more of a particular nutrient in a serving of food.
the relationship between energy intake an energy output
one-thirds

25. Behavior modification
means there's less than 1 gram of saturated fat per serving
7
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones
cholesterol and saturated fats

26. Two important sections on the food label are the ____ and the ____.
10
carbohydrates
overweight
Nutrition Facts and % Daily Values

27. Being overweight can bring on...
diabetes - high blood pressure - and heart disease.
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
I'm full

28. Free
means a food contains 10 to 19% of the RDA for a particular nutrient.
common way to calculate body density.
means there's less than 3 grams of fat per serving
means a product contains only negligible amounts of fat - saturated fat - cholesterol - sodium - sugar - or calories.

29. Extra lean
means a meat product has fewer than 5 grams of fat and 95 milligrms of cholesterol.
protein
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.
occurs because exercise causes blood plasma volume to expand. this results in dilution of the blood. Causes confusion between real and sports anemia

30. Hunger
kiwi - papaya - cantaloupe - strawberries - mangoes - lemons - oranges - and avocadoes
1 -800 and 60
is a popular vegetarian meat substitute - compressed - fermented gluten (wheat protein)
feed me!

31. Morbid Obesity
raw tomatoes and carrots
when a person is over 100 percent of his or her ideal body weight.
allows vegetarians or people who don't want to eat animal products to follow a high-protein - plant-based diet.
means that a food is raw or unprocessed and has never been frozen or reheated and no preservatives have been added.

32. Soy nuts
the relationship between energy intake an energy output
cholesterol and saturated fats
fat
roasted soybeans and have a nutty - peanut flavor

33. Energy intake
what you eat
measures the aount of air displaced rather than the amount of water displaced.
looks something like an EKG measurement - shows how much fat and lean tissue a person has.
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.

34. Use low-fat cooking methods such as....
ruler - scale - and a chart
estimate of the energy required to process the food you eat
I'm full
poaching - roasting - barbecuing - grilling - and steaming

35. isoflavones
when a person is over 100 percent of his or her ideal body weight.
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
ruler - scale - and a chart
the use of operant-conditioning techniques to eliminate unwanted behaviors and replace them with desirable ones

36. The major source of energy should come from carbohydrates - with fat being a...
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
looks something like an EKG measurement - shows how much fat and lean tissue a person has.
energy
secondary source

37. Energy balance
what you burn up
the relationship between energy intake an energy output
A nonphysical response to eating - such as eating based on your mood - the time of day - or your cultural background
metabolism

38. Seitan
carbohydrates
is a popular vegetarian meat substitute - compressed - fermented gluten (wheat protein)
diabetes - high blood pressure - and heart disease.
10

39. Lean
ruler - scale - and a chart
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
raw tomatoes and carrots
protein

40. Women get ____ pounds for their first 5 feet of height.Every inch adds ___ pounds.
indicates that a food has at least 10 percent more of the RDA for a particular nutrient than a regular food.
meat
100 and 5
1.4 to 1.7

41. ____ just causes the body t crave high fat to replace the lost body fat.
starvation
what you eat
energy
means a food contains 10 to 19% of the RDA for a particular nutrient.

42. A hard training athlete can lose up to ___ to ___ cups of fluid per hour.
6 to 10
7
natural plant estrogens - found in soy can help to reduce cholesterol - decrease the risk of heart diease - and ease symptoms of menopause.
the rule of weight maintenace

43. Soymilk
naurally high in protein - but low in calcium and vitamins A - D - and B12
means a meat product has fewer than 10 grams of fat and fewer than 95 milligrams of cholsterol.
absence of menstruation
1 or 2

44. Hypothalamus
medicine
105 and 5
decreases your appetite
gives you clues about when to start and stop eating

45. Strength- -training athletes should consume approx ___ grams of carbs per kilograms of body weight.
calories
fruit sugar
7
the rule of weight maintenace

46. Most training athletes require ___ to ___ grams of protein per kilogram of body weight.
1.4 to 1.7
means a food contains 10 to 19% of the RDA for a particular nutrient.
headache - inappropriate elevated heart rate - and infrequent urination.
means that a poduct has had its fat or sodium content lowered by 25%

47. Water displacement test
common way to calculate body density.
rice milk
20 to 25
the rule of weight maintenace

48. ___ in ___ Americans are overweight.
Nutrition Facts and % Daily Values
A chamber containing a known volume of air
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.
1 in 5

49. Satiety
I'm full
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.
poaching - roasting - barbecuing - grilling - and steaming
what you burn up

50. Entree plates should be equally divided into ____ - with ____ for vegetables - ____ for carbohydrates - and _____ for the entree.
one-thirds
carbohydrates
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.
means that a poduct has had its fat or sodium content lowered by 25%

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Healthy Eating Habits

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