WorksheetsMeal Planning (Chapter 2)
Total questions: 60
Worksheet time: 30mins
When planning a meal, which swap best supports using healthier oils?
Use shortening instead of sesame oil
Use lard instead of olive oil
Use butter instead of canola oil
Use canola oil instead of butter
Which protein choice demonstrates plant‑based protein in a balanced meal?
Baked fish with vegetables
Tofu cubes with vegetables
Grilled chicken with vegetables
Egg omelette with vegetables
Which statement best describes energy balance for a person over time?
Energy input changes every hour
Energy output always exceeds input
Energy input always exceeds output
Energy input equals energy output
A teen consistently eats fewer kilocalories than they expend each day. What is the most likely long-term outcome?
Gradual weight loss over time
Immediate muscle gain overnight
Stable weight without change
Instant dehydration after meals
Which unit is used to measure the energy value of food on nutrition labels?
Kilolitres (kL)
Kilonewtons (kN)
Kilograms (kg)
Kilocalories (kcal)
Why do different people require different amounts of energy even at the same age?
Same body composition
Uniform metabolic rates
Identical daily routines
Differences in activity level
You are planning savoury muffins as a healthier snack. Which ingredient swap best reduces saturated fat while keeping structure suitable for baking?
Replace eggs with chia gel for all eggs
Replace butter with reduced‑fat yogurt entirely
Replace butter with olive oil in equal volume
Replace whole milk with coconut cream alternative
A balanced meal using My Healthy Plate should allocate which portion to wholegrains?
One quarter of the plate
One eighth of the plate
Half the plate portion
Three quarters of the plate
Which nutrient combination is characteristic of wholegrains compared with refined grains?
More fat and sodium
B-group vitamins and iron
Vitamin C and calcium
Omega-3 and vitamin D
Why can wholegrains support weight management?
They remove fat from other foods
They increase daily sugar absorption
They keep you feeling full longer
They reduce water intake needs
Replacing refined grains with wholegrains most directly helps lower the risk of which condition?
Type 2 diabetes risk
Lactose intolerance
Celiac disease
Scurvy
Select the option that best represents a single serving of wholegrains.
2 slices wholemeal bread, 60 g
1 slice white bread, 30 g
1 bowl instant noodles, 200 g
1 biscuit cracker, 10 g
What is a key difference between wholegrains and refined grains?
Wholegrains contain less dietary fibre
Refined grains have fewer nutrients
Wholegrains lose minerals during processing
Refined grains retain bran and germ
Choose the best pair of benefits from dietary fibre in wholegrains.
Increases sugar cravings, reduces energy
Raises blood pressure, lowers iron
Causes dehydration, reduces calcium
Improves fullness, supports gut health
The daily fruit and vegetable guideline is often described as “2+2.” What does this mean?
Two snacks and two drinks
Two dairy and two meats
Two fruits and two vegetables
Two servings grains and two protein
A 15-year-old plans weekly exercise. Which target best aligns with moderate- to vigorous-intensity aerobic recommendations for youths?
Average 90 minutes per day across the week
Average 60 minutes per day across the week
Average 45 minutes per day across the week
Average 30 minutes per day across the week
Which plan shows lifestyle physical activity that can be done anytime, anywhere?
Taking the stairs instead of elevators
Seasonal sports once a year
Monthly fitness bootcamps
Only weekend gym sessions
An adult aims to meet weekly aerobic targets. Which schedule fits moderate-intensity guidance?
80 minutes total per week
120 minutes total per week
150 to 300 minutes per week
400 minutes total per week
A student compares cooking oils to choose healthier options. Which criterion is most appropriate?
Lower saturated fat content
Higher saturated fat content
Maximum trans fat content
You are planning a meal using My Healthy Plate. Which swap reduces salt intake while keeping flavour?
Choose salted butter for cooking
Add extra soy sauce to dishes
Use herbs and spices for seasoning
Pick canned soups more often
Which lean protein choice fits a balanced plate when replacing fatty red meat?
Processed pork sausages
Grilled fish fillet
Skin-on fried chicken pieces
Breaded chicken nuggets
Which meal planning choice best supports My Healthy Plate principles for preventing diet-related health problems?
Sugary beverages and desserts most evenings
High-fat meats and creamy sauces regularly
Balanced plates with wholegrains, fruit, vegetables
Large portions of refined grains at each meal
A teenager aims to reduce risk of obesity. Which change aligns with healthy plate guidance?
Skip vegetables to cut carbohydrate intake
Replace sugary drinks with water daily
Increase confectionery portions after dinner
Choose fried snacks for quick energy
To make chicken rice healthier, which change is most suitable?
Add gravy; reduce vegetable servings
Keep skin; add extra white rice portion
Remove chicken skin; use brown rice
Deep-fry chicken; skip wholegrains
Which statement best describes blood pressure during exercise and rest?
Falls during exercise, then rises at rest
Rises during exercise, then falls when at rest
Stays constant during exercise and rest
Rises slightly only when sleeping
What primarily causes the narrowing of arteries that increases Coronary Heart Disease risk?
High pulse rate during sleep
Excess oxygen in the bloodstream
Plaque buildup from fatty deposits
Low red blood cell count
Which combination shows the two blood pressure readings and when they occur?
Systolic during sleep; diastolic during exercise
Diastolic after meals; systolic before meals
Systolic when heart beats; diastolic when heart relaxes
Diastolic when heart beats; systolic when heart relaxes
Which value represents normal adult blood pressure?
Less than 120/80 mmHg
Exactly 140/90 mmHg
Above 130/85 mmHg
Less than 100/60 mmHg
Which lifestyle change most directly lowers hypertension risk related to diet?
Eat only preserved and processed foods
Reduce foods high in salt and fat
Drink more sugar-sweetened beverages
Skip breakfast on busy days
Which factor is listed as a common cause of high blood pressure?
Drinking only plain water
Too much salt in the diet
High vitamin intake daily
Frequent short naps midday
A person with a BMI of 27.6 falls into which category and risk level?
Normal weight; low risk
Underweight; nutritional deficiency risk
Overweight; moderate risk
Obese; high risk
Using the BMI formula mass(kg)/height(m)^2, what is the BMI for 60kg and 1.50m ?
26.7 kg/m^2
22.0 kg/m^2
30.0 kg/m^2
18.5 kg/m^2
Which paired actions together most effectively reduce the risk of coronary heart disease?
Sit longer and reduce daily activity
Avoid vegetables and choose fatty snacks
Increase salt and preserve more foods
Exercise regularly and maintain healthy weight
Why does plaque in arteries raise blood pressure?
Adds more oxygen to the blood flow
Decreases blood volume dramatically
Thickens the heart muscle instantly
Narrows the artery, increasing resistance
Which snack swap most likely supports maintaining a healthy weight?
Fried chips instead of nuts
Candy bars instead of yogurt
Sugary drinks instead of water
Fresh fruit instead of pastries
During the process of digestion, what is insulin’s role after blood glucose rises?
Breaks fat into amino acids entirely
Eliminates glucose by exhalation only
Acts as a key allowing glucose into cells
Stops all sugar entering bloodstream
Which condition explains why type 2 diabetes develops, based on the cell diagrams?
Insulin always unlocks cells fully
Glucose never enters bloodstream
Pancreas makes excessive insulin
Cells become resistant to insulin
Which lifestyle factor increases the risk of type 2 diabetes?
Maintaining moderate body weight
Consumption of wholegrains daily
Regular balanced healthy plate meals
Lack of physical activity
Which dietary recommendation helps lower the risk of type 2 diabetes?
Choose wholegrain options regularly
Consume refined white breads daily
Drink sweetened beverages often
Avoid vegetables at most meals
A student wants to reduce sugars when eating out. Which drink choice aligns with the My Healthy Plate?
Pick fruit juice as a daily staple
Select soft drinks to aid digestion
Order dessert drinks with extra syrup
Choose water instead of sweet drinks
Using the My Healthy Plate diagram, how should a balanced plate be filled?
Half sweets, quarter vegetables, quarter meats
Half protein foods, quarter sauces, quarter fruits
Half wholegrains, quarter protein, quarter desserts
Half fruits and vegetables, quarter wholegrains, quarter protein
A hawker stall offers ‘fried chicken rice’ and ‘steamed chicken rice’. Using the healthier choice tips, which option and modification best supports weight control?
Steamed chicken rice with skin removed
Fried chicken rice with extra gravy
Roasted chicken rice with added condiments
Fried chicken rice with chicken-flavoured rice
Which swap best aligns with reducing fat while eating seafood spaghetti?
Choose butter-based sauce with wholegrain bread
Choose cheese-based sauce with extra olives
Choose tomato-based sauce with lean seafood
Choose cream-based sauce with herbs
You are ordering mee soto. Which choice supports a higher wholegrain intake without increasing sodium?
White noodles and added gravy
Fried begedil and less soup
Wholegrain noodles and more bean sprouts
Yellow noodles and extra soup
When selecting nasi biryani, which request helps manage calories and sodium simultaneously?
Ask for less gravy and less rice
Ask for extra gravy with brown rice
Ask for more curry sauce and more rice
Ask for white rice with added pickles
A stall advertises “We use healthier oil.” What planning decision best matches this claim for reducing chronic disease risk over time?
Prefer dishes sautéed with animal fat
Prefer dishes cooked with extra butter
Prefer dishes cooked with unsaturated oils
Prefer dishes deep-fried in palm oil
At a hawker centre, which label most directly helps you pick a dish with less energy intake for weight control?
Lower-calorie label on the menu
Chef’s recommendation star
Food safety grade notice
Halal certification symbol
You want to reduce sodium at restaurants without changing cuisine. Which practical modification best achieves this?
Request less sauce or gravy
Add extra pickles for flavour
Order a larger portion size
Choose deep-fried options
A stall shows the HPB Healthier Dining Programme decal. What benefit does this signal to customers?
Mandatory organic ingredients used
Meals served only during lunch
All dishes are sugar-free
Availability of healthier option sets
Which swap is most effective for lowering calories in a common noodle or rice dish?
Choose soup-based instead of fried
Select extra meat topping
Add sweetened beverages
Pick creamy sauces for taste
A 10‑year‑old is very active. Which nutrient group should be emphasized to meet energy demands?
Selenium and folate tablets
Zinc and iodine supplements
Vitamin A and omega‑3 fats
B‑group vitamins and carbohydrates
Which serving practice would most appropriately adjust meals for different ages among schoolchildren?
Keep portion sizes identical for all ages
Vary portion sizes according to child’s age
Double portions for colourful meals
Limit snacks to once per week
Female teenagers often need more iron. Which practical choice aligns with this need?
Serve lean chicken and pulses often
Avoid all iron‑rich foods daily
Choose only starchy carbohydrates daily
Limit colourful fruits and vegetables
For teenagers experiencing a growth spurt, which pairing of nutrients is most critical to include regularly?
Calcium and vitamin D together
Vitamin K and biotin together
Iodine and fluoride together
Sodium and trans fats together
Seniors (50+) often have lower energy needs. Which serving tip most appropriately addresses this while maintaining diet quality?
Increase portion sizes at all meals
Eliminate water intake with meals
Serve only soft foods without vegetables
Reduce portion sizes and include wholegrains
Which budget-friendly strategy best maintains nutrition while reducing costs for a family meal?
Buy nutrient-dense staples in bulk
Choose gourmet items for variety
Skip protein to save money
Purchase single-serve convenience packs
A teenager in a growth spurt needs which pair of nutrients prioritized for bone and blood health?
Calcium and iron intake
Vitamin C and water
Sodium and sugar
Vitamin D and fiber
For seniors who are less active, which meal-planning choice is most suitable?
Quality nutrient-dense portions
Very low-fluid dry meals
High-quantity large servings
Spicy chewy tough foods
Which preparation method helps when time is limited for weekday dinners?
Batch-cook stews and freeze
Shop daily after work
Cook from scratch nightly
Order takeout every time
Which choice aligns with cultural or religious dietary practices at a community gathering?
Use the same dish for all
Serve only one traditional meat
Offer pork-free and beef-free options
Ignore festival food timings
