Wellness Through Physical Education 110
Nutrition Test
53 pts
*Please read the following questions carefully and in full before you begin to answer them.
*Please answer on loose-leaf.
Section 1: Define 8 out of the following 10 terms. (8pts)
1) Calorie
6) Protein
2) Nutrition
7) Water
3) Carbohydrates
8) Glucose
4) Moderation
9) Nutrients
5) Adequacy
10) Hunger
Section 2: True/False. Please use a capital T or F. (10 pts)
1) It is okay to skip breakfast if you sleep in a little later than normal
2) Your body needs energy and nutrients from food to grow and to work properly
3) Schools in NB have the option to follow Policy 711
4) BMI of 18 is good, nothing to worry about
5) Junk food is never okay to eat, not matter what
6) Carbohydrates are burned when you are working at low intensity/long duration
7) Protein is needed to build and repair muscles
8) Fat is a source of stored energy
9) Consistent meal times is a good idea
10) Some food fads are okay
Section 3: Multiple Choice. Choose the best possible answer. (10 pts)
1) Variety in a healthful diet means to:
a. Eat many different types of food each day
b. Have lots of energy
c. Desire to eat
d. Needing to eat
2) The caloric requirement for a female between the ages of 14-18 who is active would be between?
a. 2400 calories/day
b. 2000 calories/day
c. 2200 calories/day
d. 1600 calories/ day
3) The caloric requirement for a male between the ages of 14-18 who is active would be between?
a. 2600 - 2800 calories/day
b. 2400-2600 calories/day
c. 3200-3400 calories/day
d. 2800-3200 calories/day
4) ______% or more of a nutrient in any food is considered a lot.
a. 10
b. 15
c. 20
d. 25
5) _______%or less of a nutrient in any food is considered a little.
a. 2
b. 3
c. 4
d. 5
6) All ingredients for a food on an ingredient list are listed by weight from the;
a. least to the most
b. most to the least
c. cheapest to expensive
d. none of the above
7) What is the recommend amount of vegetables a person should strive for daily?
a. 4-5
b. 6
c. 7-8
d. 9
8) Our body is made up of what percentage of water?
a. 45%-55%
b. 10%-15%
c. 80%-90%
d. 50%-70%
9) Which of the following statements is a role that dairy plays?
a. Protects us against high blood pressure
b. Stabilizes body temperature
c. Used as an energy source during low level activity
d. None of the above
10) Jack is 15 years old. He weighs 80 kg, and is 1.7 m tall. How would you calculate his BMI Score?
a. Convert to pounds and inches: lbs/inches
b. Leave alone: kg/m2
c. Convert to pounds and centimetres: lbs/cm2
d. Leave alone: kg/m
Section 4: Answer all of the following short answer questions. (25 pts)
1) Recall the Canada’s food guide. List the four categories and the recommended number of servings of
each for your age group 14-18. Make a meal plan for one day which incorporates all recommended
number of servings. (10pts)
2) For your morning snack you have the following two options. A bag of Lays chips totaling 150 calories,
or an apple and pear totaling 167 calories. Consult the food labels, what would be the better option for a
snack; the chips, or the fruit? Think of everything you have learned, what else can you tell me as to why
one snack would be a better option over the other. (3 pts)
3) Recall the documentary viewed on Monday. Explain 1 health problem associated with obesity. How
have fast food restaurants contributed/changed over the years? List two labour saving technologies and
explain what they have done as well. (4pts)
4) Explain the difference between sucrose, fructose, and glucose. (3pts)
5) List 5 healthy eating tips. (5pts)
BONUS** Fill in the following two tables. 3pts. (please note, above 100% is not eligible, highest mark
achievable on this test is 100%)
Free
Low
Reduced
Light
Source
High or
good
source
Very
high or
excellent
source
Answer Key Nutrition Test Wellness 110
Section 1: Define the following terms
1) Calorie: a unit of measure that indicates the amount of energy we obtain from a food
2) Nutrition: science that investigates the relationship between physiological function and the essential
elements of the foods we eat
3) Carbohydrates: Primary source of energy when you are exercising hard. One should get at least 5560% of calories from CHO. Only fattening when you add fat to them. Remember you CANNOT
perform without CHO.
4) Moderation: right amounts of foods to maintain proper weight and metabolism. Examples: individual
foods, portion sizes food substances
5) Protein: Needed for building and repairing muscles, red blood cells, hair and other tissues. Used for
energy when CHO is not available or in exhausting exercise. 15-20% of calories should come from
PRO. Excess protein stored as fat.
6) Water: The most important replacement fluid. Makes up 50-70% of body weight. Stabilizes body
temperature, carries nutrients to cells and waste away from cells. Water does not provide energy. Drink
water before, during & after exercise.
7) Glucose: The body’s preferred energy source; either used immediately for energy, or to be stored in
muscle cells or the liver as glycogen for later.
8) Nutrients: constituents of food that sustain us physiologically
9) Adequacy: provides just enough energy, nutrients, fiber, and vitamins to support your health. (You eat
just enough)
10) Hunger: feeling associated with the physiological need to eat
Section 2: True/False. Please use a capital T or F
1) F
2) T
3) F
4) F
5) F
6) F
7) T
8) T
9) T
10) F
Section 3: Multiple Choice. Choose the best possible answer
1) A
2) A
3) D
4) B
5) D
6) A
7) C
8) D
9) A
10) B
Section 4: Answer the following short answer questions.
1) Recall the Canada’s food guide. List the four categories and the recommended number of servings of
each for your age group 14-18. Make a meal plan for one day which incorporates all recommended
number of servings. (10pts)
Fruit and veggies (7-8), milk and alternatives (3-4), meat and alternatives (2-3), grain products (6-7)
Breakfast: cup of milk, oat meal, banana
Snack: apple, yogurt, whole grain muffin
Lunch: salad with veggies (2 servings), hardboiled egg, whole wheat roll
Snack: baby carrots, cucumber, pita bread, hummus
Supper: chicken Brest, whole wheat rice, asparagus,
Snack: Crackers and cheese
2) For your morning snack you have the following two options. A bag of Lays chips totaling 150 calories,
or an apple and pear totaling 167 calories. Consult the food labels, what would be the better option for a
snack; the chips, or the fruit? Think of everything you have learned, what else can you tell me as to why
one snack would be a better option over the other. (3pts)
The two pieces of fruit would be the better option, even though they are more calories combined, they have
more nutrients and better for me than the chips. I know this because of what I see on the food labels. The two
pieces of fruit combined have 0g of fat, but the chips have 10g. The % daily value is above 15% for fat in the
chips, and is 0% for the fruit. The chips have 180mg of sodium and the fruit has 2mg of sodium combined.
There are more sugars in the fruit than the chips, but I realize this is because fruits have natural sugars and chips
have added sugars. I realize that if I had an ingredients list, apple and pear would be the only items on the list
for the fruit, and the chips would have an extensive list. I will be getting a larger nutritional value from eating
the fruit over the chips, I also will be consuming two servings of fruit and veggies from the Canada’s food
guide, and chips fit nowhere on the food guide.
https://healthyeatingrocks.files.wordpress.com/2012/08/lays-chips.png
http://graphicriver.net/item/pear-with-nutrition-facts-label-/7294107
http://no1weightlosstips.blog.com/2014/11/19/expert-weight-loss-tips-that-really-work-thehealthsite/
3) Recall the documentary viewed on Monday. Explain 1 health problem associated with obesity. How
have fast food restaurants contributed/changed over the years? List two labour saving technologies and
explain what they have done as well. (4pts)
Diabetes: caused by excessive intake of bad carbohydrates, example fructose. Heart disease.. Fast food
restaurants have been able to reduce the cost of their products, making supersizing cheaper, doubling the
amount of food consumed. Advertising to children on the TV because children have the ability to convince/beg
their parents to buy them things. Escalators: less people taking the stairs. Garage door opener, remote
telephone, etc.
4) Explain the difference between sucrose, fructose, and glucose. (3pts)
Glucose: The body’s preferred energy source; either used immediately for energy, or to be stored in muscle
cells or the liver as glycogen for later.
Examples: Rice, Pasta, Oranges, Squash
Fructose: Found naturally in many fruits and vegetables, also added to various beverages such as soda and
fruit-flavored drinks. It is not the preferred energy source for muscles or the brain. It is also more fatproducing, than glucose as it appears to behave more like fat in the body than like other carbohydrates.
Sucrose: Commonly known as table sugar. Fruits and vegetables also naturally contain sucrose. When
consumed, it is separated into its individual sugar units of glucose and fructose. The body will use glucose as
main energy source and fructose, if not needed, will be stored as fat.
Examples: Dates, Sweet Peas, Baked Goods, Processed Foods and Treats
5) List 5 healthy eating tips (5pts)
•
•
•
•
•
•
•
•
•
•
•
•
A diet consisting of healthy meals and snacks will boost your intake of nutrients such as calcium, which
is required for strong bones
Eating well doesn’t mean you must be a health food freak – a good diet allows for your favorite junk
foods occasionally
No single food is perfect. Eat a variety
Reach for brightly colored green or orange vegetables and fruit more often
Cut back on fizzy sugary drinks. Go for sugar-free versions. Even better, drink water instead – try
adding a slice of lemon, lime or orange
A healthy diet can help you look and feel great.
Don't follow the latest food fad
Appropriate food choices and consistent meal timing are the keys to a healthy lifestyle
Your body needs energy and nutrients from food to grow and to work properly.
A healthy diet also gives you the energy you need, and can help you to look and feel great.
Eating well doesn't have to mean giving up all your favourite foods.
If you’re feeling tired and run down may need iron
•
•
•
•
•
If you often feel hungry, try eating more high-fibre foods
Aim to eat at least five portions of a variety of fruits and vegetables a day
Don’t skip breakfast
Make sure you drink enough fluids
Watch out for "low-carb" diets
BONUS** 3pts
Free
•
•
none or hardly any of this nutrient
an example is “sodium free”
Low
•
•
a small amount
an example is “low fat”
•
at least 25% less of the nutrient compared with a similar
product
an example is “reduced in Calories”
Reduced
•
Light
•
can be used on foods that are reduced in fat or reduced in
Calories
Source
•
•
contains a significant amount of the nutrient
an example is “source of fibre”
High or good
source
•
•
contains a high amount of the nutrient
an example is “high in vitamin C”
Very high or
excellent
source
•
•
contains a very high amount of the nutrient
an example is “excellent source of calcium”