Which of the following is the first course of the meal?

• Lunch

• Breakfast

• Snacks

• Dinner

In what order does the Meal Pattern go?

• Breakfast, Snack, Lunch, and Dinner

• Breakfast, Lunch, Snack, and Dinner

• Breakfast, Lunch, Dinner,and Snack

• Breakfast, Lunch, No Snack, and Dinner

What are some things the Protein Group consist of?

• Eggs, Nuts, and Seeds

• Grapes, Apples, and Oranges

• Carrots, Broccoli, and Spinach

• Cereal, Rice, and Pasta

To maintain a healthy lifestyle, you should try to get at least _____ minutes of daily exercise.

• 20

• 30

• 10

• 60

This type of activity appears to open up the blood vessels and, in combination with a healthy diet, may improve blood-clotting factors:

• Weight Lifting

• Flexibility Exercise

• Aerobic

• Sleeping

The best source of protein in a healthy diet is:

• Fish

• Skinless Poultry

• Nuts

• Soy

• All of the above

Answer explanation

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fats. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein but under 1 gram of fat. So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins, and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

You should choose fats with _____ grams or less of saturated fat per tablespoon.

• 1

• 2

• 3

• 4

Answer explanation

Choose healthy fats, limit saturated fat, and avoid trans fat. The total amount of fat you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat. The "bad" fats—saturated and trans fats—increase the risk for certain diseases. The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk. The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats. Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, dietary cholesterol isn't nearly the villain it's been portrayed to be. Cholesterol in the bloodstream is what's most important. And the biggest influence on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you eat from food.

A complete physical fitness program should involve activities that promote endurance, strength and flexibility.

• True

• False

Monounsaturated fats, such as olive oil, can actually be good for your heart.

• True

• False

Answer explanation

These fats help keep cholesterol from clogging your arteries. One study of heart patients found that a so-called Mediterranean diet rich in monounsaturated fats cut the risk of a heart attack by 80 percent. Just remember, even healthy oils have a lot of calories, so don't drown your salad in them -- the key is always moderation.

Maintaining physical fitness requires major lifestyle changes.

• True

• False

Answer explanation

Fitness can be achieved through small changes in what you eat and your level of activity. It's really that simple. Remember that you can start out slowly; work your way up to a higher level of activity, and implement more dietary changes over time.