Week 3: Food for Health-Steps to a Healthier You

1. Health experts at the Institute of Medicine recommend that healthy adults get what percent of their total daily calories from fat?

15 to 20%

5 to 15%

20 to 35%

Health experts at the Institute of Medicine recommend that healthy adults get 20 to 35% of their total daily calories from fat. Each gram of fat has 9 calories. So, if you're trying to eat 1,800 calories a day, you should have no more than 70 grams of fat a day — 35 percent of 1,800 calories = 630 calories, divided by 9 (calories per gram of fat) = 70 grams.

Explanation

Health experts at the Institute of Medicine recommend that healthy adults get 20 to 35% of their total daily calories from fat. Each gram of fat has 9 calories. So, if you're trying to eat 1,800 calories a day, you should have no more than 70 grams of fat a day — 35 percent of 1,800 calories = 630 calories, divided by 9 (calories per gram of fat) = 70 grams.

2. Oils are fats that are liquid at room temperature. Why are solid fats different from oils? Select all that apply.

Higher in saturated fats.

Lower in trans fats.

Less calories.

Higher in trans fats.

Healthier.

Correct Answer: A.D. Solid fats are difference from oils because they are higher in saturated and/or trans fats so they are considered extras. Solid fats are found in whole milk, cheese, higher-fat meats and other foods such as butter, lard, chicken skin and shortening. Some oils such as palm, palm kernel and coconut are also higher in saturated fats.

Explanation

Correct Answer: A.D. Solid fats are difference from oils because they are higher in saturated and/or trans fats so they are considered extras. Solid fats are found in whole milk, cheese, higher-fat meats and other foods such as butter, lard, chicken skin and shortening. Some oils such as palm, palm kernel and coconut are also higher in saturated fats.

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3. Which of the following foods are in the Milk Food Group? Select all that apply.

Cheese

Butter

Cream Cheese

Yogurt

Correct Answer: A.D. All fluid milk products and many foods made from milk. Although cream cheese, cream and butter are made from milk, they don't count in the Milk group because they contain little or no calcium. Instead, if you eat these foods, count them as "extra" calories from solid fats.

Explanation

Correct Answer: A.D. All fluid milk products and many foods made from milk. Although cream cheese, cream and butter are made from milk, they don't count in the Milk group because they contain little or no calcium. Instead, if you eat these foods, count them as "extra" calories from solid fats.

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4. Most people have 100 to 300 calories left over in their daily calorie budget. What determines whether they have some "extra" calories left over? Select all that apply.

How active they are.

Which foods they choose.

How much they eat.

Gender

Age

Correct Answer: A.B.C Depending on which foods they choose, how much they eat and how active they are determines how many "extra" calories are left over in their calorie budget. To determine how many extra calories you have per day go to
www.mypyramid.gov

Explanation

Correct Answer: A.B.C Depending on which foods they choose, how much they eat and how active they are determines how many "extra" calories are left over in their calorie budget. To determine how many extra calories you have per day go to
www.mypyramid.gov

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5. What is your daily "calore budget" based on? Select all that apply.

Age

Activity

Gender

Genetics

Correct Answer: A.B.C.

Explanation

Correct Answer: A.B.C.

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Week 3: Food For Health-steps To A Healthier You