Week 7-food For Health: Improving Your Health With Food

1. Low fat foods are always low in calories. Fact or Myth

Fact

Myth

Correct Answer: Myth. Foods in their natural forms like fruits, vegetables and grains have a low calorie and fat content in their natural state and are important foods to incorporate into your diet. However, manufactured low-fat foods aren’t always low in calories. In order to maintain texture and taste, extra carbohydrates and protein are added into the product (which contribute to more calories). Just because an item is low fat (or low carb) does not give you a green light to eat to overeat. Before eating an extra serving of the low-fat brownie or fruit snacks be sure to read the label for serving size and calorie content.
•Tip: Aim to eat foods “closer to the earth” and choose more whole foods. These foods have a higher fiber content and will keep you feeling satisfied longer

Explanation

Correct Answer: Myth. Foods in their natural forms like fruits, vegetables and grains have a low calorie and fat content in their natural state and are important foods to incorporate into your diet. However, manufactured low-fat foods aren’t always low in calories. In order to maintain texture and taste, extra carbohydrates and protein are added into the product (which contribute to more calories). Just because an item is low fat (or low carb) does not give you a green light to eat to overeat. Before eating an extra serving of the low-fat brownie or fruit snacks be sure to read the label for serving size and calorie content.
•Tip: Aim to eat foods “closer to the earth” and choose more whole foods. These foods have a higher fiber content and will keep you feeling satisfied longer

2. A lack of energy is not always related to diet. What other things can cause that lackluster feeling? (Select all that apply)

Boredom

Some medications.

Not exercising enough.

Anxiety

Not getting enough sleep.

Correct Answer A. B. C. D. E.

Explanation

Correct Answer A. B. C. D. E.

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3. Many fad diets restrict calories or certain types of food, which in turn causes fat loss and water loss but neither tends to last. The dehydration is slowly corrected and weight is regained once again. Crash dieting can also: (Select All that Apply)

Lead to vitamin and mineral deficiency

Reduce athletic performance

Reduce endurance

Create an electrolyte imbalance

Correct Answer: A - E. Many fad diets restrict calories or certain types of food, which in turn causes fat loss and water loss but neither tends to last. The dehydration is slowly corrected and weight is regained once again. For the athlete, crash diets can reduce endurance and lower performance ability. It can also lead to vitamin and mineral deficiency and electrolyte imbalance.

When assessing a diet, it is important to ask yourself whether or not this is a diet you can maintain forever. The key to a successful program is making lifestyle changes that support eating well and staying physically active.

Explanation

Correct Answer: A - E. Many fad diets restrict calories or certain types of food, which in turn causes fat loss and water loss but neither tends to last. The dehydration is slowly corrected and weight is regained once again. For the athlete, crash diets can reduce endurance and lower performance ability. It can also lead to vitamin and mineral deficiency and electrolyte imbalance.

When assessing a diet, it is important to ask yourself whether or not this is a diet you can maintain forever. The key to a successful program is making lifestyle changes that support eating well and staying physically active.

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4. To eat for energy (select all that apply)

Consume simply carb-rich foods.

Eat packaged snacks such as pretzels.

Stay well hydrated.

Eat roughage-rich foods.

Correct Answer: C & D. Snacks with high sodium content can deplete you hydration and cause energy loss. When choosing salty snacks be sure and drink plenty of water. Complex carbohydrates vs. simply sugars provide fuel for greater energy.

Explanation

Correct Answer: C & D. Snacks with high sodium content can deplete you hydration and cause energy loss. When choosing salty snacks be sure and drink plenty of water. Complex carbohydrates vs. simply sugars provide fuel for greater energy.

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5. Portion control is important to avoid over consumption of calories. Select the correct measurement tips below.

3 oz. of meat = the size of the palm of your hand or stack of cards.

1-1/2 ounce natural cheese = 8 dice

1 tablespoon = 1 tip of a thumb.

1 cup - the size of a baseball.

Correct Answer: A & D. 1-1/2 ounce of natural cheese = 6 dice. 1 teaspoon = 1 tip of thumb, 3 tips of thum = 1 tablespoon

Explanation

Correct Answer: A & D. 1-1/2 ounce of natural cheese = 6 dice. 1 teaspoon = 1 tip of thumb, 3 tips of thum = 1 tablespoon

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