Chapter 1
1)What are the 3 most preventable behaviors that lead to the top 3
leading causes of death in the U.S.?
2)Calculate your caloric daily needs and explain the factors
that determine individual daily caloric needs.
3)Describe your results, and compare it to your current
eating habits.
Chapter 2
4)Go to apps such as LoseIt or MyFitnessPal
Describe your results, and compare it to your current eating
4.1)Enter your age, gender, and activity level to get your
own plan at an appropriate calorie level. The food plan will include specific
daily amounts from each food group and a limit for discretionary calories.
Print out a personalized poster of your plan, and a worksheet to help you track
your progress.Out of all the different dietary guidelines described in this
chapter, which one do you like the most?
5)List some tips for using the Harvard’s Healthy Eating
Chapter 3
6)What is the difference between a whole grain and a refined
grain? Look in your kitchen cabinets, breadbox, pantry, and refrigerator. List
foods that qualify as true, whole grains. If none do, explain what you should
look for when food shopping for grains.
7)List the monosaccharides and dissacharides and provide
examples of each.
8) Explain the dangers of no carbohydrate, very high fat,
high protein diets.
9)Explain the difference between MUFAs, PUFAs, saturated
fat, cholesterol, and transfat. Name food sources for each type.
10)Calculate your protein requirement. Show calculation.
Chapter 4
11)Lisa is a 46-year-old Hispanic female who is 5 feet 6
inches tall and 180 pounds. Lisa has a family history of coronary heart disease
and diabetes. Two weeks ago, before her doctor’s appointment, a random glucose
test performed with a blood glucose meter at a local health fair revealed 180
mg/dl.Her LDL cholesterol was 162 mg/dl and total cholesterol 240 mg/dl.
Triglycerides were 300mg/dl. Her blood pressure was 180/100, and fasting blood
glucose was 124. She takes diuretics and high blood pressure meds. Once an avid
runner, Lisa has become less physically active in the past year, and her
exercise consists of 30 minutes of low-intensity physical activity two times
per week. Lisa typically eats 2 cups of frosted flakes cereal, 12 oz. of milk,
and grapefruit juice for breakfast. Her lunch consists of one ham sandwich, a
Snapple iced tea, and a large fruit salad. Her main meal is a late dinner of
large portions of Mexican food (such as enchiladas with rice) or lamb chops
with potatoes with milk, and cookies as her late night snack. Her average daily
caloric intake is 2,500 kcal/day.
a) What disease(s) is Lisa at risk for? b) What do her labs
reveal?c) Discuss her current food habits.d) Design a new diet for her.
Calculate her calories to help her lose 2 pounds per week.
12) Your dad developed a BP of 170/90. Explain what that
means to him and describe the DASH diet. 13)New Yorkers will develop type 2
diabetes at epidemic levels. Describe a prevention program to reduce our risk.
14)Your friend gets bloated after eating flour and wheat.
Describe a gluten-free diet to her:*
Chapter 5
15)Summarize some important nutritional guidelines for an: infant,
toddler,adolescent, teenager.
16)Describe the female triad syndrome.
17)What are the health complications from anorexia, bulimia,
and binge eating disorders?
18)Follow one diet listed in this chapter for three days.
Record everything you eat. Describe your experiences.
19)Define functional foods; give examples
Chapter 7
20)consider the following scenario. It’s a beautiful day and
you and your friends want to have a backyard barbeque. You all decide to hit
the grocery store and stock up on your favorite grilling foods: ribs, burgers,
and hot dogs. You also pick up some tomatoes and lettuce that the cook sliced
up and potato salad with mayo. You noticed that the chef had only 1 pair of
tongs—to pick up the raw meat and the buns. The food tasted great, the party
was fun, and everyone had a good time. Later that night, however, you feel
horrible. You’ve got diarrhea, vomiting, and abdominal pain. What foodborne
illness do you suspect and how could it have happened?
21)Describe the effect of HFCS on the body. Is there a
difference between HFCS and regular
sugar? Explain.
22)Describe the meaning of the different triangular numbers
on the bottom of bottles.
23)Discuss the safety of America’s fish and meat supply.
Chapter 8
24)Calculate the following: BMI, waist circumference, and
calorie needs to maintain your current
weight. Are you a pear or an apple? Is your BMI healthy? If
not, how many calories should you
be eating to get to an appropriate BMI?
25) Define a skinny-fat person.
26)How do food companies get us hooked?
27)Discuss the hormones leptin, ghrelin, and insulin as
related to weight gain.
Chapter 9
28)Quiz a family member or friend on some of the nutrition
myths from this chapter. Describe which ones they got wrong and why they
believe those myths. Be sure to explain the correct answer to those that they
got incorrect!
29)Which myths from this chapter were you most surprised to
learn? Describe below how you will
do things differently in the future related to that myth.
30)Do you think you follow a nutritional myth? What is it
and where did you learn about it?
Chapter 10
31) Plan a weekly healthy meal plan for yourself based on
your caloric needs. Include healthier versions of fast-food, listed in this
chapter and healthy recipes can be found in Chapter 11. Also write a shopping
list of all the ingredients you will need for the week.
Monday Tueday
Wenesday Thursday Friday Saturday Sunday
Chapter 11
32) Try one recipe and discuss
your experiences: Was it easy to make? Did it taste good?
33)Submit a recipe for a healthy,
nutritious, easy-to-make snack, drink, or meal for a busy college student.