Healthy eating habits and physical activity are important aspects of anyone’s day. Eating too much and exercising too little can lead to weight gain and related health problems that may affect a person’s health and quality of life. Take this true/false quiz with eight questions to see how much you know about leading a healthy lifestyle. After each question, you will find out if your answer is correct or incorrect. Information regarding ways to encourage development of healthy eating habits and physical activity will be provided.

Many of the major causes of illness and death in the US today are related to a lifestyle that includes a poor diet and a lack of physical activity.

In the Dietary Guidelines for Americans 2005, it is noted that several specific diseases and conditions, such as heart disease, type 2 diabetes, high blood pressure, osteoporosis, and even some cancers, are linked to a poor diet and a lack of physical activity. In addition, poor diet and physical inactivity often lead to weight gain, causing a person to become overweight and obese. Obesity is becoming a major health issue in the US.

There has been little change in the size of food portions offered in restaurants and other food service outlets over the past 45 years.

The size of food portions has increased greatly over the past few decades. For example, a serving of soda 45 years ago was 8 ounces; today’s soda servings may be as large as 36 ounces to 64 ounces. This is six to eight times larger than 45 years ago. A serving of movie-theater popcorn was about 3 cups in 1957; servings today are 16 cups, an increase of over 5 times in size. Consumption of larger portions of food without an associated increase in physical activity leads to weight gain and obesity.

Milk and milk products are an important part of the diet of adults, as well as children and adolescents.

Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue. Consumption of milk and milk products is generally associated with a higher quality of diet overall and an adequate intake of many essential nutrients. Adults should consume 3 cups, or an equivalent amount, daily of fat-free or low-fat milk and milk products (1 1/2 ounces of hard or natural cheese equals 1 cup of milk) in order to maintain healthy bones throughout their lives. For persons who are lactose-intolerant, there are options for obtaining adequate calcium, including yogurt, lactose-free milk products, and non-dairy products containing calcium.

The suggested number of daily servings of fruits and vegetables for adults is “5 a day.”

The recommendations of the “5 A Day for Better Health” program, which began in 1991 to promote the consumption of at least five servings a day of fruits and vegetables, have recently changed as a result of the updating of the Dietary Guidelines for Americans 2005. Depending on age, sex, and level of activity, a person should consume between five servings and nine servings of fruits and vegetables each day. Fruits and vegetables are important to the diet because they contain important nutrients such as vitamins, minerals, and fiber. They also contain phytochemicals, which are substances that help your body protect itself from disease. A serving of fruit or vegetables is one-half cup. It is important to choose a variety of fruits and vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables.

Most people in the US do not eat enough whole grains in their diets.

While the consumption of grain overall exceeds the recommended daily number of servings, the average person in the US consumes only about one serving a day of whole grains. Whole grains are made up of the entire kernel of grain. The process of refining grains removes parts of the grain kernel, which removes fiber and other nutrients. Whole-grain foods include oatmeal, brown rice, popcorn, and whole-wheat bread. Refined grains include white flour, white rice, pasta, and white bread. The Dietary Guidelines for Americans 2005 recommend that at least half of the grains consumed each day be whole grains. Check the food label on processed foods - the words “whole” or “whole grain” should be listed before the specific grain in the product, e.g., “whole grain wheat” in whole wheat bread.

Persons should try to completely eliminate fats from their diets.

Actually, fats are an important ingredient in the diet, because they provide energy and help the body absorb the fat-soluble vitamins A, D, E, and K. Fats are also important in building body tissues and regulating body functions. Fat intake should be between 20 percent and 35 percent of all calories consumed in a day. However, it is also important to consider the type of fats consumed. Polyunsaturated and monounsaturated fats should make up most fat consumption. Safflower, corn, and sesame oils contain polyunsaturated fat, while olive, canola, and peanut oils contain monounsaturated fat. Trans-fatty acids (TFA) are a type of fat used in many processed foods. TFA should be avoided, as they may help to raise LDL (“bad”) cholesterol in the blood and increase the risk for heart disease.

The majority of people in the US perform at least 30 minutes of physical activity a day for five or more days per week.

Fewer than one-third of adults in the US regularly get adequate leisure time physical activity. Regular leisure-time activity is defined by the National Institutes of Health as light or moderate activity five or more times per week for 30 minutes or more each time, or vigorous activity three times per week for 20 minutes or more each time. For young people ages 12 years to 21 years, only about 25 percent participate in light to moderate activity almost every day.

If you are not overweight, exercise and physical activity are not important.

Staying active throughout your life is an important part of maintaining health. Regular physical activity, at least 30 minutes a day on most days of the week, can help you to feel better, have more energy and less stress, and may help you to avoid gaining weight. Simple activities such as walking the dog, dancing, swimming, housework, and yard work can help you stay active. Ten to 15 minute periods of exercise two or three times a day may be easier for you to fit into your schedule.

You answered out of 8 questions correctly.

Remember, everyone can maintain a healthy lifestyle tailored to their needs. Small changes to improve diet and physical activity can lead to big improvements in health and quality of life.

To find more information about the Dietary Guidelines for Americans 2005 and to determine the appropriate dietary recommendations for your age, sex, and physical activity level, visit the Food Pyramid site by typing in mypyramid.gov in your Web browser. The Food Pyramid is designed for persons over the age of two who do not have chronic health conditions. Always consult your physician regarding your healthy diet and exercise requirements.