Chapter 9

Question 1

A healthy eating
pattern helps you meet all your ______, makes you feel _____ and improves your _______.

Answer 1

A healthy eating
pattern helps you meet all your nutritional needs, makes you feel good and improves your overall health

Question 2

Many of the well-studied healthy eating patterns include mostly ______.

Plant-based foods can
include _____, ______ and ______.

Answer 2

Many of the well-studied healthy eating patterns include mostly plant-based foods

Plant-based foods can
include vegetables/fruits, whole grain foods and plant-based protein foods.

Question 3

Eating plant-based foods regularly can mean eating more fiber and less saturated fat.

This can have a
positive effect on health, including a lower risk of _____, ______ and ______.

Answer 3

Eating plant-based foods regularly can mean eating more fiber and less saturated fat

This can have a
positive effect on health, including a lowered risk of cancer, heart disease and type 2 diabetes.

Question 4

The best healthy eating patterns include foods that reflect your food choices related to ____, ____, ____ and____

Answer 4

The best healthy eating patterns
include foods that reflect your food choices related to taste, culture, budget and lifestyle

Question 5

Vegetables and fruits have important nutrients such as… (3)

Answer 5

Fiber
Carbohydrates
Vitamins and Minerals

Question 6

Make _____ vegetables and fruits every time you eat.

Answer 6

half of your plate

Question 7

How to choose and prepare healthy vegetables and fruits (5)

Answer 7

1. Choose fresh vegetables and fruits that are different textures, colours and shapes to fit your taste
   and to get all your vitamins and minerals. Eat the rainbow!
2. Choose frozen vegetables and fruits without added sugars or added breading/rich sauces.
3. Choose canned vegetables and fruits with little to no added sodium or sugar. You can drain and
   rinse canned vegetables to lower the sodium content.
4. Dried fruit can be a part of healthy eating but it can stick to your teeth and cause cavities. The
   water has been removed from dried fruit so this concentrates all the sugar and calories in a much
   smaller package. They preserve well and are loaded with nutrients but beware that they are not
   sugar coated. If you choose dried fruit, eat it with meals and don’t over eat them.
5. Try healthier cooking methods like baking, roasting, steaming or stir-frying. Enhance the flavor by
   adding olive oil, lemon juice, flavored vinegar or fresh/dried herbs or spices

Question 8

Snack ideas for fruits and vegetable (4)

Answer 8

1. Keep cut up fresh vegetables in the fridge for a quick and healthy snack.
   (carrot sticks, cucumber slices, celery sticks, broccoli, peppers, etc…)

2.Keep a bowl of fresh fruit on the counter as an easy snack to grab.

3. Add fruit to whole grain cereals or yogurt. Try: frozen berries, canned peaches, bananas…
4. Freeze seedless grapes on a tray and enjoy them as a snack.

Question 9

How to eat more vegetables (6)

Answer 9

1. Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
2. Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for meals the next day.
3. Use pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole.
   Try: baby carrots, green beans or leafy greens
4. Serve raw vegetables with your meals. Try: cucumber, cherry tomatoes or peppers
5. Try new recipes that call for different types of leafy greens such as kale, spinach, Bok Choy, Swiss chard or mixed salad greens
6. Add frozen vegetables to soup or chili.

Question 10

How to eat more fruits (4)

Answer 10

1. For dessert, choose oranges, berries, fruit salad, with little to no added sugars
2. Add fresh fruits to salads. Try adding sliced pears, apples, peaches or strawberries
3. Add frozen fruits to baking. Try adding frozen blueberries to your muffin recipe.
4. Wash, cut and refrigerate extra fruit so you can have some on hand for meals and snacks.

Question 11

Why are whole grains better than refined grains? (3)

Answer 11

Whole grain foods have
more fiber than refined grains and also have important nutrients such as vitamins and minerals

Question 12

What are the healthy whole grain foods (5) and which to avoid? (4)

Answer 12

Eat more:
quinoa
whole grain pasta
whole grain bread
whole oats or oatmeal
whole grain brown or wild rice

Eat less grain foods that have a lot of added sodium, sugar or saturated fat such as:

breads / bagels / waffles
muffins
crackers
pasta dishes

Question 13

How to prepare whole grain foods in a healthier way? (3)

Answer 13

Try healthier ways to prepare your whole grain foods by:

1. leaving out or reducing the amount of salt added during preparation
2. limiting the amount of sauce or spreads you add
3. adding vegetables, vegetable oils, spices and herbs to enhance flavors

Question 14

How to include more whole grain foods (6)

Answer 14

1. . Try whole grain cereals, crackers or baked pita “chips” as a snack
   2.Try a new whole grain each week: buckwheat, amaranth, faro, freekah.
2. Mix different whole grain cereals enjoy with milk or unsweetened plant-based beverages.
3. Start your day with a bowl of oatmeal, whole grain cereal or whole grain toast
4. Keep a variety of whole grain foods in your pantry. Try: oats, quinoa, brown rice, whole grain pasta
   6.To increase the amount of whole grain foods in your recipes, try adding:
   -barley, bulgur and quinoa to soups, salads and stir-fries or add brown/wild rice for more fiber

Question 15

Fill in these sentences:

Choose protein foods that come from _____

You don’t need to _________

Answer 15

come from plant more often

eat large amounts of protein foods to meet your nutritional needs

Question 16

What are the
healthy protein foods (5)

Answer 16

Beans, peas and lentils:
- Dried beans, peas and lentils to soak and cook at home
- Low sodium canned beans, peas and lentils, or rinse and drain them to reduce the amount of sodium

Nuts and seeds:
- Dry roasted nuts and seeds without added: sugars, fats (oils) and sodium
- Peanut butter or other nut butters that list peanuts or nuts as the only ingredient

Fish and shellfish:
- Canned fish with little to no added sodium
- Fresh or frozen fish and shellfish that has not been: breaded, battered or deep-fried

Lean meats:
- Skinless poultry / Lean cuts of meat such as round and loin
- Fresh or frozen meat, and poultry without rich sauces or with little or no added sodium /fat

Milk and dairy products:
- Lower fat cheeses
- Unsweetened lower fat yogurt / milk
- Fortified soy beverages and products
- Low sodium soy products
- Unsweetened fortified soy beverages

Question 17

How to prepare protein foods in a healthy way? (5)

Answer 17

1. draining off extra fat after cooking / trimming visible fat from meat
2. removing skin from poultry before cooking
   3.limiting the amount of sauces, butter or gravy
3. Try cooking methods that use little or no added saturated fat. These include methods such as baking,
   grilling, roasting or poaching.
4. Enhance the flavor by seasoning with herbs, lemon or salsas or using small amounts of oils with healthy
   fats such as olive oil.

Question 18

Snack ideas for proteins (6)

Answer 18

1. nuts and seeds
2. hard-boiled eggs
3. oven roasted chickpeas
4. hummus with fresh veggies
5. peanut butter on celery sticks
6. lower fat yogurt with fresh fruit

Question 19

How to eat more protein foods that come from plants (4)

Answer 19

1. Add soft tofu to a blended soup to make it thicker and creamier.
2. Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
3. Make your own trail mix by combining your favorite whole grain cereal with a handful of nuts/seeds.
4. Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce
   and shredded carrots.

Question 20

How to plan a couple of meatless meals each week (less important, 4 points)

Answer 20

1. beans in a burrito
2. tofu in a vegetable stir-fry
3. chickpeas and beans in tacos
4. lentils in a soup, stew or casserole

Question 21

What foods contain healthy fats (unsaturated)? (6)

Answer 21

1. Nuts and Nut Butters
2. Seeds (pumpkin, sunflower, flax, chia, hemp…)
3. Avocado
4. Fatty fish (trout, salmon, herring, mackerel)
   5.Oils (olive, peanut, avocado, almond, sesame, flaxseed)
5. Eggs and lean meats in smaller amount

Question 22

Tips for Fats (4)

Answer 22

1. When using fats to heat and cook food, use small amounts of these saturated fats:
   - coconut oil
   - butter
   - ghee / lard
   - olive oil (is unsaturated but can be used at low temperatures)
2. Limit these fatty foods in your diet:
   - cream
   - higher fat meats
   - processed meats like sliced deli meats and sausages
   - some frozen desserts like ice cream and bakery products
   - most deep fried foods, like French fries
   - Foods containing a lot of cheese
3. Choose lean cuts of meat and skinless poultry. Trim off as much of the visible fat as possible. Drain fat
   from cooked ground meat. Buy lean or extra lean cuts of meat.
4. Healthy Fat Swaps / Snacks
   - On your toast/bagels, replace cream cheese with nut butters.
   - For dipping, try making your own hummus or tzatziki to replace spinach or artichoke dip.
   - On bread or rolls, replace butter with olive oil flavored with balsamic vinegar.
   - include small amounts of nuts as a snack.
   - Try pumpkin or sunflower seeds. Toast them for a snack or add them to salads.
   - Make your own salad dressing with olive or flaxseed oil. Add balsamic, rice wine or other vinegars.
   Flavor with lemon juice, dry or Dijon mustard, garlic and herbs.

Question 23

Eating too much ____, ____ or ______ can increase your risk of chronic disease.

Answer 23

Eating too much sodium, sugars or saturated fat can increase your risk of chronic disease.

Question 24

How to make healthier choices about eating out (3)

Answer 24

1. Be mindful about the decision to eat out.
   Think about why you are eating outside of the home.
   There may be ways to reduce the likelihood of eating out:
   - Try to plan ahead so that you are not tempted by coffee shops, vending machines or fast foods.
   - Carry snacks from home and a reusable water bottle instead of buying them when you are out.
   - Instead of going to a restaurant to socialize, host a games night or organize an active outing.
2. Make informed decisions, even before you arrive. Plan ahead when choosing where to eat. Check online menus for nutrition information. Try to decide what you’re going to eat before walking into the cafeteria or food court. This may help you from choosing less healthy options.
3. Think about portions. If the meal you want is only available in large portions, try sharing it with a friend or
   family member. Ask for a “take-home package” if you are served more food than you need to eat.

Question 25

What are the six classes of essential nutrients? Classify them in the two categories. Also mention the other important one

Answer 25

Macronutrient: needed in bigger amounts
carbohydrates
fats
protein

Micronutrient: needed in smaller amounts
Vitamins
Minerals
Water

Another essential
Fiber

Question 26

Two types of carbohydrates and explain them and give an example

Answer 26

Simple Carbohydrates:
These taste sweet, digest quickly and provide a quick energy hit. Some sources like sugar, fructose, sucrose found in sweetened foods, candy and soft drinks contain
empty calories (provide energy but few nutrients)

Fresh fruit (bananas)
Honey
Certain vegetables

Complex Carbohydrates: Take longer to digest, have more
nutrients and are often rich in fiber. They are less sweet, make you feel full, prevent constipation and reduce dietary cholesterol.

Whole grains
Legumes
Certain Fruits
Vegetables/ Root veggies
Nuts and legumes

Question 27

Three types of fat and give examples for two of them

Answer 27

Unsaturated fats: liquid at room temperature and comes from
plants (sunflowers, olives, almonds). Fish also produce
unsaturated fat in their cells. They protect your arteries and provide essential fatty acids (omega-3 and omega-6). Mostly consume this type.

Vegetable oils (olive)
Avocados
Seeds, nuts
Fish / seafood

Saturated Fat: solid at room temperature and comes from
animal products (lard, butter, milk and meat fat). If you consume high levels of saturated fat, you will produce more cholesterol
which can clog your arteries and cause heart disease.

(Use sparingly)
Coconut oil / butter
Meat products
Dairy products

Trans Fats: should never be consumed. Not safe to eat!

Question 28

Two types of protein and give examples

Answer 28

Complete Proteins:
(mostly animal based)
Fish, eggs, dairy, meat
Quinoa, protein powders
Soybeans

Incomplete Proteins:
(mostly plant based)
Beans, nuts, rice, lentils

Question 29

Examples of minerals (3)

Answer 29

• Calcium for building and maintaining your strong teeth & bones.
• Sodium to regulate internal water balance / helps nerve
  function
• Iron for proper formation and functioning of your red blood cells

Question 30

Two types of fibre and explain them

Answer 30

Soluble fiber: binds with cholesterol molecules and carries them into the feces, lowering the bad cholesterol in your body. It slows
the absorption of sugar to help improve blood sugar levels.

Insoluble fiber: makes the stools softer, improving elimination and the time that toxins are in contact with your intestinal wall. It helps prevent intestinal problems, constipation and
hemorrhoids.