1. If you are overweight, losing just 5% of your total body weight (or the equivalent of 10 pounds (lb) for a 200-lb person) can help lower your blood pressure and improve blood fat levels (triglycerides, low-density lipoprotein (LDL) cholesterol, etc).
    1. True
    2. False

    Standing on Scale

  2. Partially hydrogenated oils contain which kind of fat?
    1. Saturated
    2. Monounsaturated
    3. Polyunsaturated
    4. Trans
    5. None of the above
  3. When the nutrition label lists a food and/or beverage as having “zero” grams of trans fat, it may still contain some trans fat.
    1. True
    2. False


  4. Getting enough iron is especially important for premenopausal women and growing children. Which of the following items is an iron-rich choice?
    1. Yogurt
    2. Cheese
    3. Eggs
    4. Lean beef
    5. All of the above
  5. Your mother always told you to eat your vegetables, but now that you are an adult, just how much should you eat each day?
    1. 1 cup (C)
    2. 1½ C
    3. 2 C
    4. 2 ½ C
    5. It depends on how many calories you eat in a day


  6. At least what percentage of your daily grain intake (bread, pasta, rice, cereals, oatmeal, grits, tortillas, etc) should come from whole grains?
    1. 25%
    2. 50%
    3. 75%
    4. 100%
    5. None of the above
  7. You are thinking about becoming more physically active. Which of the following activities will benefit your health if done regularly?
    1. Walking
    2. Gardening
    3. Dancing
    4. Housecleaning
    5. All of the above
  8. Which of the following fats have high levels of saturated fat?
    1. Palm
    2. Palm kernel
    3. Coconut
    4. Beef fat (lard and butter)
    5. All of the above


  9. Which of the following is one serving from the grain group?
    1. ½ C cooked rice
    2. Half of an English muffin
    3. A DVD-size pancake
    4. One slice of whole-wheat bread
    5. All of the above
  10. Reducing the amount of cholesterol in your diet is the best way to reduce your blood cholesterol level.
    1. True
    2. False

Woman Measuring Her Waist


  1. a. True
    A gradual, modest weight loss of just 5% can have significant health benefits.
  2. d. Trans
    Trans fats are created during the hydrogenation process.
  3. a. True
    The definition of “zero” grams of fat is less than or equal to 0.5 grams/serving. Therefore, a food or beverage could contain partially hydrogenated oil and still contribute a significant amount of trans fat, if a person consumes considerably more than the serving size listed on the label.
  4. d. Lean beef
    Dairy products and eggs are not good sources of iron.
  5. d. 2½ C
    It depends on how many calories you eat each day. For adults, the recommended amount of vegetables is 2½ C/day.
  6. b. 50%
    Make at least half of the grains you consume whole grains.
  7. e. All of the above
    Any activity is better than none,  and all of these activities involve rhythmic movements that get the muscles moving and the blood flowing.
  8. e. All of the above
    Tropical oils and animal fats all have a significant amount of saturated fat.
  9.  e. All of the above
    One serving of grain is 1 ounce of bread, about 1 C of ready-to-eat cereal, or ½ C cooked rice, cereal, pasta, or other grain, such as couscous or quinoa.
  10.  b. False
    Reducing the amount of saturated fat and trans fat in your diet, and replacing them with heart-healthy monounsaturated fats, such as olive oil and canola oil, is one of the best dietary changes you can make to reduce blood cholesterol.