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4. 100 200 300 400 500 Exercise Facts Nutrition Savvy Wise Food Choices Foods Beware Holiday Feasts

5. True or False: Exercise improves sleep. A 100

6. True. It does this by producing a rise in body temperature followed by a drop of temperature later which helps you fall asleep and stay asleep. A 100

7. Does muscle weigh more then fat? A 200

8. No. Fat is bulky and lumpy, it also takes up more space. Stop obsessing over body weight and worry about the ratio between fat and muscle. A 200

9. True or False: You can’t be fit and fat. A 300

10. False. Fitness is a function of heart and lung endurance, body composition (percent body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit according to other measures. A 300

11. True or False: Weight loss is the most important goal. A 400

12. False. Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program. A 400

13. Which burns more calories? Mowing the lawn or cleaning the house? A 500

14. Mowing the lawn because you are using more muscles pushing the heavy mower and you are walking around more which can be considered cardio. A 500

15. B 100 What are the six nutrients on the food pyramid?

16. Grains Vegetables Fruits Dairy Protein Fats B 100

17. What is the recommended daily serving of dairy? B 200

18. Three a day. This is vital to us because this helps us stay healthy and build strong bones and teeth, when we get older we are going to have brittle bones if we don’t get our calcium nutrients in our bodies. B 200

19. When eating an omelet with veggies and ham, what nutrients are you being supplied with? B 300

20. You are being supplied with protein for both the eggs and the ham, and you are also being supplied with vegetables from the stuff you put inside the omelet which gives you fiber. B 300

21. How many servings of grain are you supposed to have daily? B 400

22. 5-6 servings a day. That’s the most out of any of the parts of the food pyramid. B 400

23. If someone is a vegetarian how do you suppose they get their daily amount of nutrients that meat provides us with? B 500

24. By eating a lot of eggs, nuts, and beans. These foods also have high amounts of protein. The same benefits as meat has. B 500

25. Which is better: A Big N’ Tasty or chicken selects from McDonalds C 100

26. A Big N’ Tasty. 460 calories vs. 860 calories. C 100

27. Which is better: Bacon, Egg, and Cheese on an English muffin Or A pumpkin muffin C 200

28. Bacon, Egg, and Cheese on an English muffin. 360 calories vs. 650 calories. C 200

29. Which is better: An Arby’s Melt Or Market Fresh Roast Turkey and Swiss C 300

30. An Arby’s Melt. 298 calories vs. 710 calories. C 300

31. Which is better from Subway: Turkey Breast & Black Forest Ham Sandwich Or Cold Cut Combo C 400

32. Turkey Breast & Black Forest Ham Sandwich. 305 calories vs. 530 calories. C 400

33. Which is better from IHOP: Belgian Waffle Or Harvest Grain ‘N Nut C 500

34. Belgian Waffle. 650 calories vs. 870 calories. C 500

35. D 100 What is one of the worst things for you to have on toast?

36. Butter. Because its loaded with tons of saturated fats and trans fats which are not as good for you. D 100

37. When you go to a bakery what foods do you think are bad for you to have? D 200

38. Donuts Pies Cakes Cookies D 200

39. On a salad, what do you think is the most fattening part of the salad? D 300

40. The dressing. There is a lot of trans fats and saturated fats in it. Try to go for a healthier option such as a light vinaigrette. Or dip the tines of your fork into the dressing to save you some extra calories. D 300

41. What do you think is the worst menu item at McDonalds? D 400

42. Chicken Selects meal. 660 calories and 24g of fat. D 400

43. D 500 Coffee drinks can be either really bad for you or pretty good for you. What are some changes you could make to a coffee drink to make it healthier?

44. No whip cream or syrups (chocolate, caramel, etc.) on top Go for sugar free flavors (or even better, drink black) Substitute 2% milk for skim or non-fat milk D 500

45. How many calories do you think you consume at a holiday feast? E 100

46. 5,000 calories. The calories at a holiday feast really start to add up on you, there is a lot of fats in the foods served and also a lot of sodium and calories. E 100

47. How many calories do you think are in one slice of Pecan Pie? E 200

48. 600 calories. Not to mention this tally is not including whip cream or ice cream. E 200

49. E 300 What percentage of the excess calories you eat come from fat during holiday feasts?

50. At least 40% E 300

51. Why is it that if you drink less alcohol before hand you can save yourself some extra calories? E 400

52. Because alcohol ignites hunger. E 400

53. True or False: Skipping meals on holidays is ok because you will have more room for the feast E 500

54. False. Don’t skip meals because long periods of time without food can throw off your blood pressure and metabolism. E 500

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