Healthy Living
Standard 1: Advocate a Healthy Lifestyle
1. Susan, a 16 year old, is eating lunch at the school cafeteria
her friend Patty recently took a Healthy Living class and learned about the
Dietary Guidelines for Americans. Patty has noticed that Susan has unhealthy
eating habits and wants to help her become more nutritionally savvy. For lunch
today, Susan ate large French fries, cheese pizza and orange Gatorade. Before
lunch was over, she hopped back in line to purchase a large chocolate chip
cookie. After school she told Patty she plans to go home and use social media
until dinner.
Questions
1. In terms of Patty trying to help Susan eat healthy, what is one choice she
could make to make her meal healthier?
A. Add more refined carbohydrates
B. Add sausage to her pizza
C. Make half her plate fruits and vegetables
D. Drink more Gatorade
2. For Susan to meet the recommendation for physical activity what is the
minimum amount of minutes a day should she exercise?
A. 15 minutes
B. 30 minutes
C. 45 minutes
D. 60 minutes
3. ____________ is a good choice for a substitution for French Fries.
A. Plain Baked Potato
B. Hash Browns
C. Mashed Potatoes with Gravy
D. Tator Tots
4. What is one Dietary Guideline that is needed in this meal?
A. Increased amounts of sodium rich foods.
B. Decreased amounts of fiber.
C. Increased amounts of nutrient dense foods.
D. Increased amount of natural sugars.
2. Troy and Amad are running short on time and have decided to get lunch out
of the school vending machine. Troy selects a candy bar and soda while
Amad selects chips and a soda. Both are running in a track meet after school
and will not be able to eat dinner until after 9 p.m.
1. What is a healthier alternative drink for Amad and Troy to eat for
their lunch out of the vending machine?
A. PowerAde
B. Orange Juice Drink
C. Water
D. Diet Soda
2. What is a healthier snack food for them to eat for lunch?
A. Cheesy Popcorn
B. Carrots and Hummus
C. Blueberry Muffin
D. Bag of Pretzels
3. What effect will poor food choices have on the outcome of their track
meet?
A. No effect on energy levels
B. Some effect on energy levels
C. Large effect on energy levels
D. Detrimental effect on energy levels
4. What would be the best choice for meal planning based on the boys’
schedules?
A.
B.
C.
D.
Plan ahead, pack a lunch, healthy snack after school
Make no changes
Skip lunch save time, eat a healthy snack after school
Snack at lunch, snack after school
Standard 6: Ensure Food Safety
3. Danita and Cheree are planning a picnic and it is a sunny, hot day. They are
making potato salad, cheeseburgers, vegies and dip, carrot cake with cream
cheese frosting. They are using one cooler to save space. To save time, they
bought the ice and packed the cooler except for the ground beef (thawing on
the counter) in the trunk the night before. After arriving at the picnic, they
set out the food on a picnic table and decided to play outdoor games. About
two hours later, they were hungry and decided to grill the burgers. Cheree
took the burgers on the plate, placed it on the grill and after 5 minutes took
them off and placed them back on the plate.
1. What is the recommended temperature zone for keeping foods safe?
A. 0- 40 degrees
B. 40-60 degrees
C. 60-80 degrees
D. Over 80 degrees
2. What is the danger zone for foods?
A. 40-120 degrees
B. 40-160 degrees
C. 60-140 degrees
D. 40-140 degrees
3. To make sure that Cheree does not cross-contaminate when grilling the
the meat, she should…
A.
B.
C.
D.
Wipe the juices off the original plate
Check the doneness of the burgers then cut tomatoes with one knife
Use a clean plate for the cooked hamburgers
Touch the tomatoes with hands that made the patties.
4. How long can foods be left out on a day where the temperature is above 90?
A. 2 hours
B. 1 hour
C. 3 hours
D. 4 hours
5. Kwan is at home making chili for her cook-off presentation. She
doesn’t want to have a bad hair day so she conveniently forgets to pull her hair
back. While cooking, her dog, Boz, licks her hand. Knowing how important taste is
to the final product, she uses the one spoon to taste the chili several times while
preparing it. After placing the chili in serving bowls, she gently blew on the soup to
cool it quickly.
1. Kwan wants to taste the chili as she goes. What food preparation method should
be employed
A. Use a separate spoon to taste each time.
B. Set the timer and taste every 3 minutes to make sure you have fair
evaluation method.
C. Blow on the spoon to make sure the contents are not too hot.
D. Put some chili in a small bowl to sample and return uneaten portion to the
pot.
2. Kwan loves the company of her dog, safe cooking practices state:
A. Keep pets and insects out of the kitchen.
B. Keep pets in the corner of the kitchen while cooking.
C. Have an open window to allow proper ventilation while pets are in the
kitchen.
D. Cook food at a lower temperature so you don’t burn the pet while cooking.
3. Chili requires extended cooking time and Kwan is tired of attending to the chili.
Her choices are:
A. Put the chili on low and takes a nap.
B. Put in smaller containers and refrigerate.
C. Instagram her friends while stirring the chili.
D. Turn the chili on high to speed up the process.
4. Kwan sees her reflection in the microwave and decides to pull her hair back.
What key safe sanitation practice did she neglect?
A. Cook meat to the proper internal temperature.
B. Cover cough or sneeze.
C. Pull hair back before cooking.
D. Wear clean clothes with no loose sleeves.
Healthy Living Pre-Test Questions
By Deb Cox and Cheryl Hiller
You are planning a lunch for your son/daughter’s soccer team to eat before their big
match later today. The coach recommended foods high in carbohydrates for quick
energy and beverages that will help the teammates avoid dehydration.
Menu A
Whole Grain Pasta with Meat Sauce
Fresh Garden Salad
Garlic Bread
Strawberries with Vanilla Yogurt
Ice Water
Menu C
Skim Milk
Hot Dog on Bun
Vegetable Soup
Cole Slaw
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Menu B
Scrambled Eggs w/ Cheese
Fruit Cocktail
Wheat Toast
Fruit Drink
Menu D
Grilled steak Panini
Carrots and celery strips
Baked apples
Cola
Which menu provides the most beneficial carbohydrates for energy?
Which menu has a beverage choice that may lead to dehydration?
Which menu lacks calcium?
A
D
D
Which menu best represents all food groups?
A
Which menu is the best choice for a pre-game meal based on the team’s nutritional needs
? A
Identify which place setting pieces are needed to serve the pre-game meal.
b-salad plate, c-dinner plate, d-water glass, g-napkin, i-dinner fork, j-salad fork, k-dinner
knife, n-bread & butter plate, o-dessert spoon or m-teaspoon
Which of the previous menus is written correctly according to basic menu writing rules?
A
The Martinez family is on a limited budget, and family members have very little time for
food preparation. Which dinner menu above would be most appropriate for this family?
B
Tina has invited two exchange students for lunch before they return to their homelands.
For religious reasons, Gresa is an ova-vegetarian and Erza is a lacto-vegetarian.
Neither of them eat pork. Help Tina select an appropriate send off menu for her friends.
Menu A
Fettuccine Alfredo
Garlic Bread
Yogurt w/ Berries and Nuts
Tea
Menu C
Meatless Chili with Beans
Peanut Butter Crackers
Cucumber Salad
Strawberry Lemonade
Menu B
Stir Fried Vegetables
Nachos w/ Salsa
Caramel Flan
Hot Chocolate
Menu D
Egg Salad Sandwich Wrap
Minestrone Soup
Applesauce
Espresso
Which menu would be most suitable for both Gresa and Erza? C
Which menu would be suitable for Gresa? D
Erza? B
Erza? A
Neither Gresa or
Which menu lacks protein, iron and calcium? B
Identify the alternative protein sources in each vegetarian menu.
A=Alfredo sauce/nuts
B=Flan/hot chocolate
C=beans/peanut butter
D=Egg Salad
Identify a food from each menu that has a cultural influence.
Fettuccine, Espresso, Minestrone = Italian
Chili, Flan, Wrap, Nachos, Salsa, Hot Chocolate = Mexican/Southwest
Stir Fry, Tea = Chinese
Jon & Ann want to avoid the trend of obesity among youth with their own children.
Which of these factors would most likely impact their children’s development of lifelong
healthy physical and nutritional habits.
a. growing up in a household in which healthy habits are valued practices
b. reading magazine articles about the benefits of exercise
c. utilizing websites to plan their nutritional intake
d. watching television programs about food preparation
e. participating in extracurricular activities after school
Shelly is baking a dessert for her grandfather who has high cholesterol. Which of the
following recipe modifications would be most effective for reducing the cholesterol
content of baked desserts?
a. substituting white sugar for brown sugar
b. substituting egg whites for whole eggs
c. substituting all purpose flour for whole wheat flour
d. substituting shortening for cooking oil
Four-year-old Ty’s parents have been encouraging him to develop better eating habits,
but Ty stays with his grandparents while they are working. Which method would most
encourage better eating habits?
a. Force Ty to eat the foods he dislikes before permitting him to eat his favorite
foods
b. Serve Ty foods with a variety of flavors, colors, textures and shapes
c. Do not allow Ty to leave the table until he cleans his plate
d. Encourage Ty to eat his breakfast by allowing him to eat in front of the
television
Use these food labels to answer the following questions:
(The food labels were used for educational purposes only via the following website:
http://hes.ucfsd.org/gclaypo/nutri/foodlabels/label01.html)
Doughnut
Which nutrient found in American cheese would be considered high and not such a
healthy choice?
a. Protein
b. Sodium
c. Saturated fat
d. Both Sodium and
Saturated fat
Which nutrient found in American cheese would be considered high and would be a
healthy choice?
a. Fat
b. Calcium
c. Cholesterol
d. Vitamin A
How many calories would you get if you ate 2 servings of doughnuts?
a. 450
b. 120
c. 225
d. 400
What percentage of saturated fat would you have eaten if you ate two doughnuts?
a. 21
b. 15
c. 30
d. 0
Are eating doughnuts a healthy choice for important nutrients like Vitamin A, Vitamin C,
Calcium and Iron?
a. Yes
b. No
Can you solve the Case of the Mystery Foods? Match the labels with the foods.
__B__ Hot dog
__A__ Fat Free Milk
__C__ Sweet Potato
This ingredient list comes from the food label of a
well-known brand of cereal. How many times is a
sweetener mentioned in its ingredient list?
a. 6
b. 8
c. 10
d. 12
Which ingredient is found in the greatest amount?
a. oats
b. sugar
c. whole grain wheat
d. iron
Which of the following may be considered allergens?
a. wheat, almonds, soy, milk
b. sugar, honey, molasses
c. glycerin, BHT, Annatto, Tocopherols
d. oats, rice, corn, oil
Can you solve the Case of the Mystery Foods? Match the labels with the foods.
__B__ Beans
__C__ Bacon
__A__ Orange
Although Nick is overweight and his grandfather is a diabetic, grandpa is taking Nick out
to celebrate his 21st birthday at their favorite all you can eat buffet. Help Nick and his
grandfather eat healthful so they can leave the restaurant without feeling uncomfortable.
Which would be the best choice at the salad table to ensure not getting full too soon?
a. lettuce salad with eggs, ham, cheese and chick peas
c. coleslaw, pasta or potato
salads
b. fresh vegetable salad
d. fruited gelatin and
pudding
Which main dish choice would provide nutrition without excess fat, cholesterol and
sodium?
a. marinated beef ribs
b. fried shrimp
c. grilled chicken breast
d.
barbecue pork chops
Which side dish choice would provide nutrition without excess calories?
a. mashed potatoes and gravy
c. scalloped corn
b. steamed green beans w/ mushrooms
d. broccoli w/ cheese sauce
Which dessert choice would satisfy your sweet tooth yet provide some nutrition without
excess calories?
a. Red velvet cake
c. Sugar-Free Frozen Yogurt
b. Peach cobbler
d. Chocolate-covered strawberries
Which beverage would be the best choice?
a. sweet tea
b. milk
c. beer or wine
d. water with lemon
e. cola
Can you solve the Case of the Mystery Foods? Match the labels with the
foods.
__B__ Broccoli
Food A
C
__C__ Ice Cream
Food B
__A__ Vegetable Soup
Food
Veronica is a PTO member responsible for serving snacks to the entire student body
during Right To Read Week at school. Which snack would be nutritiously low in
calories, but practical enough to serve hundreds on a low-budget?
a. devils food snack cake and whole milk
b. mixed fruit slices with yogurt dip and fat free milk
c. pretzels and apple juice
d. buttered popcorn and fruit drink
e. trail mix and smoothies
Since Jared eats lunch alone during the summer, he often eats lunchmeat / hot dogs
loaded with ketchup, mustard and pickles along with canned vegetable soup and potato
chips. He eats a banana or an apple while riding his bike to the pool. Which dietary
guideline is Jared abusing?
a. choose foods and drinks with little or no added sugar
b. make half your plate fruits and vegetables
c. look out for salt (sodium) in foods you buy
d. be physically active your way
Bonus: About how long must Jared swim to use up the approximate 900 calories he
consumed at lunch?
a. 60 min.
b. 75 min.
c. 90 min.
d. 120 min.
e. 135 min.
Bonus: About how long must Jared cycle to use up the approximate 900 calories he
consumed at lunch?
a. 60 min.
b. 75 min.
c. 90 min.
d. 120 min.
e. 135 min.
You are preparing dinner for 8 people on Saturday evening, but want to have enough
leftovers to feed your family of 4 the next day. While searching cookbooks and grocery
ads, you find this ad and recipe.
Private Selection Angus Top Sirloin Steak
Beef Loin, Value Pack
$6.99 LB. WITH CARD
Orange-Scented Beef Stir-fry
Yield: 4 servings
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1/2 cup reduced-sodium chicken broth, divided
2 tablespoons reduced-sodium soy sauce
1 tablespoon oyster-flavored sauce
1 1/2-2 teaspoons chili-garlic sauce
1.
Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chili-garlic
sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok over high heat. Add half the beef; stir-fry until browned, about 2
minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20
seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds.
Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4
minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook,
stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return
the beef to the wok; toss to coat. Serve immediately – over brown rice if desired.
2.
3.
1 tablespoon cornstarch
2 tablespoons orange marmalade
1 tablespoon rice vinegar
4 teaspoons canola oil, divided
12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 tablespoon minced fresh ginger
1 large onion, slivered (1 1/2-2 cups)
1 small red bell pepper, diced (1 cup)
1 pound broccoli florets, (about 4 cups)
How much beef will you need to purchase for the stir-fry?
a. 3/4 lb.
b. 1 ½ lbs.
c. 2 lbs.
What is the cost per serving of beef loin?
a. $.98
b. $1.31
c. $1.74
Identify the wholesale cut of beef.
a. private selection
b. angus
c. loin
sirloin steak
This cut of beef is normally considered:
a. tender
b. less tender
Identify the retail cut of beef.
a. private selection
b. angus
c. loin
sirloin steak
This recipe uses the ____ heat cooking method.
a. dry
b. moist
d. 2 ¼ lbs.
d. $2.33
d.
d.
What utensil might you use if you do not have a wok?
a. saucepan
b. skillet
c. slow cooker
d.
broiler
How is the onion cut before cooking?
a. shredded
b. rings
c. thin narrow pieces
d.
cubed
If you do not have a ½ cup measuring cup, what equivalent would you not use?
a. Tablespoon 8X
b. ¼ cup 2X
c. liquid measuring cup
d. 1/3 cup 2X
Identify 3 ways the beef stir-fry recipe would accomplish nutritionists’ recommendations
to select and prepare foods to meet the dietary guidelines. Reduced-sodium ingredients,
trimming fat from lean beef, short cooking times to prevent nutrient loss, high fiber
vegetables and rice, combination food
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Latisha’s 50 year-old father recently suffered a heart attack just like his mom and
grandfather years ago. He is a 6ft. tall, 250 pound smoker whose only activity for many
years has been golfing between rush hours at the restaurant. He is the owner of a fastfood franchise where he spends 10-12 hours per day, 6-7 days per week. The following
is a typical daily diet for Latisha’s dad:
6:00 am
3-4 cups of coffee (at opening)
10:00 am
sausage gravy and biscuits, coffee (after the breakfast rush)
1:00 pm
chicken patty or strips, french fries, beer (after the lunch rush)
7:00 pm
sirloin steak, baked potato, cheesecake, margarita (after golfing)
11:00pm
Martinis and peanuts (at closing)
Name at least 5 risk factors that may have lead to her father’s heart attack.
Overweight, genetics, smoker, sedentary, stress, lack of sleep, too much caffeine and
alcohol, and diet high in fat, sodium and cholesterol
Geneva is not sure if she has enough food for her guests. Which type of service will
allow her to control the size of everyone’s portions?
a. Buffet
b. Family
c. Plate
d. English
Which of the following statements best defines the use by date found on many food
products?
a. the last date the food product is at peak quality
b. the date on which the food product must be removed from sale
c. the last day the food product is safe for consumption
d. the day of the foods’ final processing or packaging
A student baked yeast bread for her class, but it failed to rise. One possible cause might
have been:
a. self-rising flour
b. too much sugar
c. too much milk
d. cold water
The food-borne illness that may result from eating raw cookie dough is:
a. botulism
b. E-coli
c. toxoplasmosis
d.
salmonella
Some health care professionals believe that when a person develops a need for control
and then uses their body to exert this control, it can become a coping behavior significant
in the development of:
a. bipolar disorder b. anorexia or bulimia
c. hypertension
d.
osteoporosis
The FDA requires US food manufacturers to include additives in certain foods such as
folate in grain products and iodine in salt. A primary purpose of these types of policies is
to:
a. ensure that Americans receive all essential micronutrients
b. decrease health risks related to nutrient deficiencies and birth defects
c. reduce the necessity of adding preservatives to prevent spoilage
d. neutralize proteins in foods known to trigger allergies and produce antibodies
in some people
The Jones’ want to begin a family exercising program and will collectively choose
activities they can do together. Which of these steps would also be important to ensure
the success of the fitness plan?
a. Discuss and agree on an opt out policy
b. Narrow activity choices so they provide year round participation opportunities
c. Make sure each activity addresses different health-related fitness components
d. Can activities be accomplished with available resources - time, money, and
transportation?
Which of these best describe the primary aim of the three R’s – reduce, recycle, reuse?
a. include the spillover costs of using a product into its market price
b. to get the most benefit from products while generating as little waste as
possible
c. to ensure those who create the most waste pay their share to dispose of it
d. to provide incentives for the proper disposal of waste
Many agree that using electronic media for communication and entertainment has
increased sedentary lifestyles and lowered levels of physical fitness among children and
teens thus illustrating:
a. the impact of modern technology on personal, family, and community health
b. the effect of mass media and advertising on consumer spending habits
c. the universal need to be like everyone else
d. the power of peer pressure in fostering conformity
Elijah began weightlifting in the off-season to give him an edge for wrestling. Elijah was
persuaded by his lifting buddies to drink “protein shakes” that they had ordered on-line which he feels has really paid off. As a freshman he weighed in at a 105 lbs. but by
wrestling season of his senior year, his firmly toned body composition boosted him to the
220lb. weight class. He had become a real chick magnet and planned to ask the
homecoming queen to prom. But along came premature balding and severe acne so he
chickened out. On match days, he would either skip lunch to run, sweat, and spit or he
would gorge himself and throw it up before weigh-in enabling him to make weight so he
didn’t have to wrestle in the heavy weight class and risk the getting pinned. On prom
night after a week of tournament matches and nearly starving himself, he went out to
celebrate with his buddies. And what better reason to drown in his sorrows than to see
the homecoming queens prom pictures posted all over the social network with his
wrestling opponent from a rival school. The next morning, he arrived home later than
expected with a pounding headache only to be confronted by his parents about missing
money and valuables. Elijah got so furious with their accusations that he threw his smart
phone through the big screen TV before passing out on the floor. His parents called 911.
What conclusions might be made concerning Elijah’s physical and social/mental health
practices?
Physical - Excess protein can put stress on the kidneys and is not necessary for most
American athletes who
likely get more protein than the recommended. Elijah may be taking steroids as indicated
by the acne, balding and temper/anger issues as well as the weight/muscle gain. He also
puts himself at risk on match days. By vomiting, he may develop bulimia. By not eating
or drinking his performance will deteriorate and he will be fatigued and most likely
dehydrated. His celebrating may have compounded by other issues.
Social/Mental –poor self-esteem, feared losing, not happy with his appearance and
sought negative ways to change it, feared rejection so did not ask girl to prom, then
sought negative ways to cope with his prom misfortune and celebrate the end of wrestling
season, plus he may have been stealing from his parents to support his protein/steroid use
and showed signs of roid rage. May face consequences now that he is forced to get
medical attention
A 16 year old is thinking about making major diet changes in an effort to lose 100 lbs.
weight and gain muscle. Circle those holding credentials to serve as reliable sources of
this type of information.
Friends who have lost weight
Physician
Magazines or Books
Websites or
Blogs
Personal trainer / Fitness instructor
Food and
Drug Administration
Registered Dietician from The Ohio State University
You’re
hairdresser / manicurist
Owner of a well-known health food store
Talk-show
hosts
SuperTracker @ choosemyplate.gov
Recipe Books
When Anita arrived home from work, she found that her daughter had brought 2 friends
home with her for dinner between their two-a-day practices. One pound of ground beef
will not make enough burgers as planned. How might Anita put the speed-scratch
cooking method into practice?
A. scratch the burgers and open up 2 or 3 cans of stew or ravioli
B. cook pasta - add the meat to canned sauce
C. add a bunch of saltines to the ground beef to make a meatloaf
D. make a beef and potato casserole
Lee currently lives with his extended family. His dad is the designated chef since he was
recently laid off and his mom returned to work. But grandpa has high cholesterol,
grandma suffers osteoporosis, mom is anemic, his sister refuses to eat red meat and Lee
is diabetic. No wonder dad has high blood pressure – meal planning is a nightmare.
Please help Lee’s dad plan a meal to meet this family’s nutritional needs.
Menu A
Beef Lo Mein
Oriental Seasoned Vegetables
Iced Tea
Menu B
Grilled Chicken Wrap
Spinach Salad w/ Berries and Walnuts
Skim Milk
Menu C
Menu D
Chicken and Noodles
Turkey Bacon and Cheese Omelet
Mashed Potatoes & Corn
Home Fries
Cantaloupe
Croissant
Latte’
Orange Juice
Which menu is most appropriate for all family members? B
Explain your answer by critiquing each menu.
Menu A - high in sodium, no dairy for grandma, rice = carbs, no fruits, beef=cholesterol
& sis won’t eat
meat
Menu B – no red meat for sis, iron in spinach for mom, milk for grandma, low fat for
grandpapa, low carb
for Lee, low sodium for dad, all food groups
Menu C – no red meat and low cholesterol, no good iron or calcium sources, full of
starch, no dairy
Menu D – no red meat, cholesterol in eggs, fat/sodium in cheese, home fries, & croissant,
all food groups
Curt is a grain farmer - busiest from April through October. He is an early riser and
usually has oatmeal or eggs for breakfast. He works on machinery, does field work, etc.
until about noon. Then he has lunch prepared by his mother. Sometimes he’ll nap after
lunch until about 1:30 before returning to his work. He usually shows up at home for
dinner around 6:00. After dinner, he works with the horses or reads / naps until its time
for his bedtime snack usually consisting of cheese, fruit or cereal. During planting and
harvest however, he works dawn to dusk and sometimes beyond – packing a lunch to eat
on the tractor and eating dinner at 10-11pm. Curt is 6ft. tall and 200 lbs. with no
apparent health problems. He is still able to wear the same size clothes he wore in high
school.
His wife Lori is a teacher – busiest from August through May. She hates to get up so she
usually grabs coffee on her way out the door, but has no time for breakfast unless
someone brings donuts to share. She works from7:30-3:30 with a 25 minute lunch break.
She and the kids are usually starved after school, so they either grab something from the
vending machine or drive through on their way to meetings and practices. Once they get
home, family meal preparation begins, along with laundry and homework. The TV rarely
gets turned on. After the kids are in bed, she starts grading and planning lessons with
bedtime at midnight if she’s lucky. She is anemic, has high blood pressure and is prone
to stress headaches, but rarely misses school as it’s too hard to plan for a sub. Lori is
5ft. 5in. tall and 175 lbs. After 2 children she cannot even come close to wearing her high
school wardrobe.
How might Curt and Lori’s jobs and schedules contribute to differences in their overall
health and wellness?
BMR rates, active (physical) vs. sedentary (mental) work activity, snack choices, lunch
and breakfast habits, sleeping and napping schedules, stress levels, downtime - time for
self, pleasure or social activities.
As Brad headed for the locker room after football practice, he saw Chuck on his way into
the gym. Chuck stopped for a soft drink from the vending machine. “I thought you were
trying to lose a few pounds, Chuck,” Brad quickly said. “That’s right,” Chuck answered.
“I just had to have a cold soft drink to quench my thirst. I don’t see how you stand
football practice. It’s too much exercise for me. Shooting a few baskets a couple times a
week tires me out. I’m skipping lunch almost every day and usually buy a quick-energy
snack like a candy bar in the afternoons to tide me over until dinner.” As Chuck gulped
down the soft drink he added, “If I don’t eat a candy bar, I’ll stop by for a milkshake or
french fries at the fast-food restaurant on my way home. I heard potatoes have lots of
vitamin C. Since I’m skipping lunch, I should lose weight.”
Brad frowned as he thought about the nutritional balance of Chuck’s daily food
intake. “What are you eating for breakfast?” Brad asked?
Chuck replied, “I love to sleep late so I usually grab a doughnut as I walk out the
door. If there are any leftover snacks that are easy to eat in a hurry, like brownies or
cookies, I eat them, too. My sister told me about a great quick-loss diet that guarantees a
five-pound weight loss in three days! All you eat are six bananas and eight glasses of
skim milk each day. Not bad for only three days! I may try it to see if I lose any weight.
What do you think, Brad?”
1.
What would be some low-calorie foods Chuck could choose for breakfast?
a. Two slices of leftover pepperoni and sausage pizza and a soft drink
b. Low-fat yogurt and fresh blueberries
c. Two fruit filled pastries and orange juice
d. A bag of chips and a glass of apple juice
2. What would be some low-calorie foods Chuck could choose for snacks?
a. A handful of pretzels and a glass of tomato juice
b. Chocolate peanut butter candy bar
c. Peanut butter cookies and whole milk
d. Chocolate milkshake
3. What healthy ideas for successful weight loss can Brad give Chuck?
a. Follow the banana, milk weight loss diet his sister suggested
b. Eat only 800 calories or less per day
c. Skip lunch only two times a week instead of everyday
d. Drink at least 8 glasses of water per day
4.
How much exercise should Chuck participate in?
a. Shooting a few baskets two times a week.
b. 60 minutes of moderate to vigorous intensity aerobic physical activity per day
3. 30 minutes of moderate to vigorous intensity aerobic physical activity per day
4. 60 minutes of moderate to vigorous intensity aerobic physical activity per
week
Miyuki is a foreign exchange student from Japan. She was excited to be in Ohio and experience
the culture and eating styles of Americans. Miyuki’s host family tried to cook in a healthy
manner but she ate what her friends did when she was with them daily including Doritos and
Little Debbie snacks.. By Christmas time Miyuki’s parents had noted her weight gain through
Skype and began asking her questions about what she was eating. They began sending her
snacks from home, including her favorite dried seaweed chips. Miyuki shared the Asian cultural
snacks with her American friends but continued to eat the snacks her friends as well. My
February, Miyuki’s parents were very concerned. Miyuki began to analyze what she was eating
as a part of her Healthy Living class. Miyuki’s Healthy Living teacher provided her with a
resource to chart her diet, nutritional value and calories.
What factor was most prevalent with Miyuki’s eating issues?
a. Physical Factors
b. Emotional Factors
c. Social Factors
d. Psychological Factors
What specific eating styles were different for Miyuki’s new environment?
a. Fast Foods
b. Vending Machines
c. Grocery store Layout
d. Peer Influence
Miyuki’s culture was very different from the American eating styles. What are key factors in the
scenario were different?
a. Not eating as much rice.
b. Eating more protein in the diet.
c. Using less sugars and fats in their diets.
d. Making sure 50% of all her grains were whole grains.
What U.S. Government resource provides Miyuki with meal charting and planning?
a.
Choosemyplate.gov
b. Livestrong.com
c. FoodMatters.com
d. WebMD
Which strategies would be the best influence on a weight loss plan for Miyuki?
a. Eat smaller meals six times a day.
b. Include more fiber in her diet.
c. Eliminate low nutrient dense snacks.
d. Run 60 minutes each day.
Thomas, who grew up in a single family home, is a star football player, runs track and enjoys
playing basketball for fun. Thomas’s mother worked second shift so they were unable to eat
together during the week. They are on a tight budget. They live near the school but also near
the communities’ fast food strip and the local grocery store. Thomas’s coach has encouraged
utilizing a protein supplement that is safe to increase calories and nutrient needs for athletes.
What is a strategy that Thomas and his mother could use to eat in a healthy manner and
encourage the requirements of his physical activity level?
a. Plan to eat at a local fast food restaurant three times a week.
b. Plan weekly menus and write a grocery list for shopping.
c. Keep microwave and convenience meals at home.
d. Eat one large meal a day and snack after work or after school.
How can Thomas and his Mother meet their individual dietary needs using the same shopping
list?
a. Use charted data to adopt a plan for each of their eating needs.
b. Use the dietary guidelines to create a similar menu.
c. Create a quick menu that Thomas can eat and his mother will reduce the portions by
25%.
d. Focus their recipes on healthy methods of cooking.
What is the best resource for nutritional information that Thomas and his mother could use
when grocery shopping.
a. Ingredient lists
b. Magazine advertisements
c. USDA Nutrition Facts label
d. Store web sites
How can Thomas make sure that he is getting the calories that he needs to keep his muscle
recovery and high energy needs since they cannot afford the supplement encouraged by the
coach?
a.
Try to buy quicker, high fat foods to increase calories for the day.
b. Encourage more lean proteins and complex carbohydrates in his diet.
c. Eat more fruits and vegetables.
d. Eat peanut butter and jelly on white bread for snacks.
On Saturday mornings their small family tries to eat breakfast together and sometimes they like
to go out to eat. Which would be the best choice at Tim Horton’s for Mom.
a. Blueberry oat muffin with sausage and iced coffee.
b. Whole wheat bagel with light cream cheese and fresh fruit with water.
c. Whole wheat donut with a bowl of oatmeal, brown sugar and cream with Cranapple
juice.
d. Whole wheat English muffin sandwich with egg and cheeses with fruit smoothie.
Mom wants to cook dinner for Thomas and she will pack it for herself to take to work. What is
the best option for her to make?
a. Stir-fry vegetables with grilled chicken and brown rice.
b. Beef and noodles in a crock pot with mashed potatoes.
c. Italian cold meet sub in whole grain sub bun with chlps.
d. Three piece country fried chicken with green beans and coleslaw.
Healthy Living
Scenario 1
Hugo wants to become a lean, mean body building machine. He lifts weights
everyday after-school and wants to compete in competition this Fall.
1. Which of the following meals might Hugo prepare to help achieve his goal?
a. Steak with baked potato and green beans
b. Hamburger on a whole-grain bun with French fries
c. Boneless, skinless chicken breast with broccoli
d. Buffalo chicken salad with mult-grain roll
2. Which of the following vending machine options would be the healthiest food
choice
a. cashews
b. baked potato chips
c. trail mix
d. fruit snacks
3. Hugo is cutting a recipe for granola bars in half. The recipe calls for ¾ c. of flour.
Using standard measuring size equipment, how much flour does he need?
a. 3/8 cup
b. 1/3 cup
c. 3 tablespoons
d. ¼ cup plus 2 tablespoons
4. Which of these alternatives would provide Hugo with the complete protein he
desires:
a. Whole-wheat pasta with marinara sauce
b. Rice and pinto beans
c. Brown rice with kale
d. Spinach salad with raspberry vinaigrette dressing
5. What vitamin can you get from sunshine?
a. D
b. E
c. A
d. K
Scenario 2
Suzie has struggled with weight for years. To help loose weight, Suzie joined the
cross-country team. In order to stay fit she is making healthier food choices.
1. To celebrate their win, the team goes to a local restaurant. Which menu item
would be the healthiest selection?
a. Fettuccini alfredo because it contains no meat
b. A large Chef’s Salad with Ranch dressing because it contains iceberg
lettuce
c. A grilled chicken breast because it is skinless
d. A quarter pound hamburger because it doesn’t have cheese
2. Which mineral helps muscles function during endurance exercises?
a. protein
b. zinc
c. calcium
d. potassium
3. Which of the following snack choices is a complex carbohydrate that would give
her long-term energy and nutrients needed to run ling distances?
a. bowl of cheerios
b. monster energy drink
c. blueberry muffin
d. strawberry pop-tart
4. Which beverage choice would hydrate Suzie without adding empty calories?
a. Sunny D
b. Water
c. Redbull
d. Strawberry fruit juice
5. When cooking meat which method would Suzie choose that uses the least amount
of fat?
a. sauté
b. deep-frying
c. stir-fry
d. broil
6. Suzie’s milk has been fortified with vitamin d. What does the term fortified mean?
a. more vitamin d has been added
b. vitamin d has been taken away
c. four times the amount of vitamin d has been added
d. some vitamin d has been removed, but not all
Scenario 3
Steve is going to a family picnic this July. He and his girlfriend Betty are in charge of
cooking the food for the picnic.
1. Which of following ways is unsafe for Steve to thaw the chicken breast
a. Microwave on defrost setting
b. In the sink in cold water, changing the water every half hour
c. Kitchen countertop at room temperature
d. In the fridge
2. Betty and Steve got lost on the way to the picnic, putting them two and a half
hours behind schedule. Which of the following is no longer safe to eat:
a. chicken salad
b. chocolate brownies
c. fruit salad
d. homemade chips and salsa
3. While cooking, Betty accuses Steve of cross contamination. Which of the following
is an example of cross contamination:
a. Use the same cooking utensil to taste and stir
b. Uses the lid from the broccoli pot on the spaghetti
c. Texts while cooking without washing his hands
d. Uses the same cutting board for uncooked broccoli and chicken
e. Steve went out with Betty’s best friend last night
4. To prevent a food borne illness, what temperature should he cook his chicken to?
a. 350
b. 98.6
c. 165
d. 212
Scenario 4
Dana is beginning to realize how much lifestyle and food choices impact an
individual’s current and future health. Dana’s mother has just been diagnosed with
osteopenia. Her grandfather died of a heart attack and her father has hypertension.
To avoid these diseases Dana is paying more attention to her lifestyle and food
choices.
1. Which of the two following vitamins must be present for the body to use calcium:
a. vitamin A & vitamin C
b. vitamin B6 & vitamin B12
c. vitamin A & vitamin D
d. vitamin B6 & vitamin A
2. Based on Dana’s mothers health condition, which food choice would you
recommend Dana eat to address her family health issue.
a. low-fat milk
b. carrots with creamy ranch dressing
c. nachos with cheesy sauce
d. Nacho cheese Doritos
3. Which of the following protein choices provide the healthy fats needed to
promote heart health?
a. skinless chicken breast
b. extra lean ground beef
c. salmon fillet with skin
d. whole grain macaroni and cheese
4. Given her fathers health history, which oil would be the healthiest choice for
making salad dressing:
a. corn oil
b. vegetable oil
c. safflower oil
d. olive oil
5. Which of these activities would help prevent osteopenia:
a. Swimming
b. Walking
c. Bicycling
d. Yoga
Georgina wants to learn how to modify recipes to make them healthier.
1. Which of the following milk choices contains the least amount of fat:
a. 1% milk
b. skim milk
c. 2% milk
d. whole milk
2. Which of the following is the healthiest ways of cooking broccoli:
a. Steamed
b. Sautéed
c. Breaded and deep-fried
d. Baked in a low-fat cheese sauce
3. How many egg whites can you substitute 1 egg?
a. 2
b. 3
c. 4
d. 5
4. Which of the following is not a whole grain?
a. oatmeal
b. all purpose flour
c. quinoa
d. brown rice
Patt Howard
Susan Watson
HEALTHY LIVING--TEST QUESTIONS
The Johnson family consists of mom, dad, and two children. Mrs. Johnson would like to create
a more healthful environment for the family. The family does not eat meals together. There
is no scheduled time for meals, and because of various activities, meals consist of fast food
and many convenient items.
1. To help establish healthy family eating habits, what is the BEST choice below?
A.
B.
C.
D.
Keep fresh fruits and vegetables available
Plan meals around "My Plate"
Purchase fast food meals once a week
Eat family meals every night
2. What will encourage the selection of healthy snacks?
A.
B.
C.
D.
A variety of sizes, textures, shapes, colors, and temperatures of the food
An availability of snack foods
Skipping meals
The cost of snacks
3. What will encourage family unity?
A.
B.
C.
D.
A computer in the bedroom
No TV or electronic devices allowed at meal time
Encourage everyone to have a topic of discussion during the meal
Have one meal a day as a family
4. What is NOT a benefit of not eating together as a family?
A. Catching up on family activities
B. Handling discipline problems
C. Discussing vacation plans
D. Writing a weekly chore schedule
Will wants to participate as an athlete in the fall. He is out shape and wants to increase his
muscle mass. He has to make decisions to help increase his performance.
1. The first thing to do before starting an exercise program is to. . .
A.
B.
C.
D.
Get a medical checkup
Try different kinds of exercise
Visit several fitness centers
Try exercising at different times of the day to see what feels best
2. Exercise does all of the following except. . .
A.
B.
C.
D.
Reduces stress
Reduces cholesterol levels
Reduces the risk of osteoporosis
Slows metabolism
3. Pain during exercise is a sign that. . .
A.
B.
C.
D.
The exercise is working effectively
You aren't working hard enough
You should stop that activity immediately
The muscles are lengthening instead of contracting
4. Which of the following is NOT a side effect of taking anabolic steroids?
A.
B.
C.
D.
Infertility
Acne
Dizziness
High blood pressure
The Sanchez family consists of a single mom and three teenagers. Mom is would like to teach
cultural diversity to her teenagers. She is trying to incorporate different food customs into her
meals.
1. Chili, sourdough bread, and clam chowder are all examples of. . .
A.
B.
C.
D.
Multicultural foods
Ethnic foods
Regional foods
Symbolic foods
2. The Oriental custom of cutting food into small pieces before cooking developed as result of. .
.
A.
B.
C.
D.
Religious beliefs
Fuel shortages
Food shortages
Insects infesting food
3. The practice of not eating meat and dairy products in the same meal is an example of. . .
A.
B.
C.
D.
Following a dietary law
A regional food custom
Displaying etiquette
Lack of cultural diversity
4. Factors that have contributed to the spread of cultural food customs include of the following
EXCEPT. . .
A. Explorers
B. Invading armies
C. Dietary laws
D. Television programs
Alesha is a college student and is under a lot of stress. She has been researching and working
with her doctor to find ways to reduce stress.
1. In which of the following health problems is stress NOT known to be a factor?
A.
B.
C.
D.
Heart disease
High blood pressure
Kidney disease
Digestive problems
2. Which of the following is NOT an example of a food that commonly causes allergies?
1.
2.
3.
4.
Fish
Peanuts
Green leafy vegetables
Cow's milk
3. Which of following is NOT an example of food allergy symptoms?
A.
B.
C.
D.
Itching, rash or hives
Fatigue, drowsiness, and thirst
Abdominal pain or nausea
Difficulty breathing
4. Which of the following is NOT recommended as a way to manage stress?
1.
2.
3.
4.
Eating balanced meals
Developing a sense of humor
Learning to manage personal time
Avoiding situations that cause stress