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Body image course
Test your knowledge
Please note: you will receive the final percentage for the module when test 2 is
completed at the end of the module (the score received at the end of test 1 is not
your final score).
1. Health professionals have a greater influence on body image than the media and
fashion industry
 True
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 False
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2. Of the Australian women who are underweight, one third perceive themselves to be in
an acceptable weight range or want to lose weight.
 True
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 False
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3. More than half of Australian women/girls want to be thinner, even if they are not
overweight according to height weight scales.
 True
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 False
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4. Body image is usually equivalent to your actual appearance
 True
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 False
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5. Self esteem is not linked to body image
 True
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 False
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6. Self esteem is often based or achieved in women through slimness/attractiveness and
in men through power status/control and, muscularity.
 True
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 False
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Test your knowledge
You Scored 6 on this test.
Your total for this module is 6 (54%).
70% is required to pass the module.
Test 2 body image course
Test your knowledge
7. Which one of these factors does not contribute to a negative body image:
 Teasing/peer pressure in childhood
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 Growing up with dieting parents
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 The media depicting images of more rounded/curvy fashion models
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 Advertising campaigns featuring muscular sports players
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8. List 6 self-destructive behaviours which can result from having a negative body image:
Binge eating w hich may lead to more w eight gain.
Bulimic- purge or vomit food to control intake.
Decrease health- psychological and physiological
Increase risk of heart disease
become depressed or become more depressed
become negative/decreased confidence in other are
9.Men and women who diet frequently are at an increased risk of the following conditions,
except:
 An increased risk of developing an eating disorder
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 Inadequate intake of many nutrients (micronutrient malnutrition), especially iron and calcium
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putting them at risk of anaemia and osteoporosis
 Cardiac malfunction (possibly due to inadequate intake of omega-3 fatty acids and fish) and
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increased risk of heart disease via the weight loss - weight gain cycle
 Bowel problems and constipation
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 Depression
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 Liver disease
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10. Some suggestions to improve body image include the following, except:
 Understand your family's body shape
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 Understand that slim people are not necessarily more attractive or healthier than overweight
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people, especially if the former got that way by smoking, food restriction (e.g. of healthy, nutrient
dense foods) and by inadequate physical activity
 Make a list of your assets, talents and contributions
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 Change your goal from weight loss and appearance to improving your health
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 Weigh yourself as often as possible
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11.Health professionals promote a healthy body weight and positive body image rather
than slimness; this does not mean we should become "slack" about our body weight nor
does it condone obesity and the health risks associated with it.
 True
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 False
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12.Those providing advice on diets, such as doctors, dietitians and weight loss industry
workers, cannot trigger destructive behaviours or an eating disorder in their
patients/clients.
 True
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 False
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Test your knowledge
You Scored 4 on this test.
Your total for this module is 10 (90%).
This module has been passed.
Whats in food course
Test your knowledge
1. A healthy diet
 contains a variety of take away food each week
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 contains a variety of foods that differ biologically (correct)
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 contains a variety of animal foods
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 contains a variety of plant foods
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2. Eating a wide variety of foods helps to
 achieve nutritional adequacy and optimise health potential (correct)
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 achieve nutritional adequacy only
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 protect the economy
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 prevent weight gain
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3. Foods that can protect against iron deficiency
 white bread
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 lean red meat (correct)
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 full cream milk
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 yellow vegetables
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4. People who eat fish at least twice a week
 have better hearing
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 are less likely to suffer a fatal heart attack (correct)
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 will not get diabetes
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 are more likely to get depressed
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5. Eggs
 should not be eaten by people with heart disease
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 need to be restricted to two a week if blood cholesterol is above 5.5 mmol/L
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 are a highly nutritious food (correct)
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 should be eaten with bacon
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6. Eating a handful of nuts at least twice a week
 increases the risk of obesity
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 increases the risk of stomach cancer
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 lowers the risk of liver cancer
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 lowers the risk of heart disease (correct)
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7. Soybeans contain isoflavones, a class of phyto (plant)-chemicals that
 prevent hot flushes in women during menopause
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 have hormone like properties similar to the female hormone - oestrogen (correct)
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 have no effect in the human body
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 must be eaten with a cereal food to be of benefit
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8. Legumes are a very healthy food choice especially in people with diabetes because
 legumes are low in fat
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 legumes do not contain sugar
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 legumes are slowly digested and have a low glycaemic index(correct)
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 legumes are high in protein
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9. Wholegrain cereals
 contain more dietary fibre than refined cereals (correct)
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 include cereals like oats, Corn Fakes and brown bread
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 contain fewer photochemicals than refined cereals
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 increase the risk of heart disease and lower the risk of cancer
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10. Eating a wide variety of vegetables is healthy because vegetables are
 not fattening
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 a rich source of protein
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 a rich source of complex carbohydrate
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 a rich source of antioxidants (correct)
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11. Which is the most varied group of vegetables? (Hint: Think how vegetables are classified)
 carrots, potatoes, beetroot and silverbeet
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 potatoes, spinach, broccoli, onion (correct)
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 garlic, onions lettuce and spinach
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 broccoli, caulifower, cabbage and Brussel sprouts
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12. Lycopene, a powerful antioxidant, is a red pigment found mainly in:
 red meat
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 tomatoes and tomato products (correct)
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 red skinned apples
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 salmon
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13. The chocolate with the greatest concentration of potential health protective
substances (cocoa solids)
 White chocolate
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 Dark chocolate (correct)
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 Milk chocolate
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 Caramel chocolate
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14. Black tea is a healthy drink because
 It is a good source of protein
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 It contains vitamins, minerals and antioxidants (correct)
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 It can be drunk hot or cold
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 It is usually drunk with milk
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15. The caffeine in coffee
 improves alertness and concentration (correct)
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 raises blood cholesterol
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 causes cancer
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 helps most people sleep at night
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You Scored 15 on this test.
Your total for this module is 15 (100%).
This module has been passed.
Date passed: 21st may 2004 2.33 pm
Healthy eating tips course
Test your knowledge: Test 1
Please note: you will receive the final percentage for the module when test 2 is
completed at the end of the module (the score received at the end of test 1 is not
your final score).
1. Omnivorous diets which are low in saturated fat, high in plant foods and contain 60100g of lean red meat three times a week may be just as effective as vegetarian diets in
terms of reducing coronary heart disease and cancer risk.
 True
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 False
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2. It is nutritionally preferable and better for one's health to replace red meat with chicken.
 True
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 False
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3. Cooking meat and fish at high temperatures through methods such as frying and
grilling minimises the risk of carcinogens developing.
 True
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 False
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4. Lean mince, beef or lamb must legally contain less than 10% fat.
 True
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 False
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5. Fatty fish should only be consumed monthly due to its high total fat content.
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 False
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6. Soy/tofu contain all the essential amino acids and is therefore a complete protein.
 True
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 False
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7. Soy milk contains fibre and its regular consumption (about 500ml/day) may help lower
blood lipids.
 True
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 False
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8. Studies have shown that isolated phytoestrogens or foods containing soy compounds
are better at lowering cholesterol or reducing hot flushes than whole soy foods.
 True
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 False
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9. Nuts can significantly reduce the risk of developing chronic diseases and
can be consumed daily in small amounts by those trying to lose weight.
 True
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 False
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10. It is desirable to include at least one meal every week (in place of meat) that is high in
plant protein e.g baked beans, lentil soup.
 True
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 False
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11. If vegetarians consume a wide variety of vegetables, cereals, and fruit daily, they do
not need to also eat either legumes or nuts daily.
 True
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 False
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12. It is essential that different sources of plant proteins be combined
at every meal so as to consume the full range of amino acids.
 True
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 False
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13. A food with a high energy density means that it has many kilojoules/calories per gram,
usually due to its sugar and/or fat content.
 True
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 False
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14. It is preferable for pre-school children to have full-fat milk.
 True
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 False
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15. Some lower fat high calcium milks can also be higher in lactose than standard milk.
 True
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 False
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16. Some low fat yoghurts can still be energy dense due to added sugar.
 True
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 False
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17. Low cholesterol cheeses tend to also be low in fat.
 True
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 False
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18. Ricotta and cottage cheese contain more calcium than reduced fat yellow cheeses.
 True
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 False
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Test your knowledge: Test 1
You Scored 16 on this test.
Your total for this module is 27 (87%).
This module has been passed.
Passed 21st may 2004 3.03pm
Dietary Assessments
Based on the Nutritional assessment of your diet
on slide 2
and what you have learnt in this module
please answer the following and email your answer to us:
Question:
List 10 changes you are prepared to make to improve your
diet.
To help you with your answer please refer to this article on food variety.
EMAIL your list of changes to us.
Keep your list as dot points - please do not submit essays!
Tips to increase food variety:
Rather than having a meal comprised of a few different ingredients in large portions (steak, potato
and peas) have meals with many ingredients in smaller portions (e.g. stir fry, casseroles, soups).
Adapt traditional recipes by adding extra vegetables and legumes. Also, don't stick to one kind of
breakfast cereal or bread, vary sandwich fillings daily and find ways to sneak in little extras e.g.
add handfuls of herbs to salads, nuts in stir-fry.
Try adding the following foods to your diet to increase food variety:
multigrain breads
natural mueslis
pesto, chutney, jams, nut spreads
Stir fries, casseroles, soups and salads are an easy way to increase
'vegetable' variety by adding lots of different ingredients, especially onions, garlic, parsley, herbs
and spices.
Ne
Email sent:
hi, this is the diet improvement tips for the healthy eating tips module assessment 2
10 tips to improve my diet:
1. Smaller overall portion sizes to ensure not gaining weight.
2. Increased ingredients per meal by smaller portions of ingredients so that there is an increase in
food variety per meal
3. Increase the amount of fruits and vegetables in my diet to decrease the calorie/energy density
and increase nutrient density
4. Vary the food eaten daily so the same foods are not being eaten per day, vary sandwich
fillings, different fruits, different cooking styles etc
5. Focus on fresh, non-processed foods such as whole grain cereals to increase the nutrient
density and decrease eating low nutrient density foods or junk foods
6. Change meal style to include things like soups, stews, stirfrys to increase amount and variety
of vegetables/salads eaten
7. Change fluids to focus on healthier choices: milk, water, tea instead of lots of alcohol, soft
drinks and commercial fruit concentrate juices
8. Add small amounts of the following healthy foods, often substituting for other choices: nuts and
legumes (vary types), free range eggs, fresh fish, herbs and spices and white meat
9. Add flavour and appeal by using certain cooking styles such as stirfry and ingredients such as
garlic, parsley, onions, herbs, spices etc.
10. Plan meals ahead so that the easier option of take away foods due to a lack of prepartion can
be minimised. A food blender can be used to help with certain food production, quick meals a
such as omelets and sandwiches/wraps are structured for busy times, and a focus on healthy
take away options by getting more educated on healthier choices using a variety of sources
including "Karen daly's take way calorie book"
Analysis of my diet showed:
1. Larger portion sizes than suggested, especially for meat, pasta and potatos
2. Not eating enough fruits and vegetables, and always eating similar and so not varying the
choices to get other nutrients
3. too much unhealthy fluids such as alcohol, soft drinks and fruit juice concentrates
4. Similar meals that are comfortable and conveneient
5. Too much take away food of dubious nutritional density and increased calorie density
6. Too much of trigger foods: ice cream and pizza, alcohol
7. Not enough fish ,eggs , nuts, legumes etc- healthier foods
8. not enough water and too much coffee
9. Skipping breakfast and mid-morning snascks when busy
If there are any problems then could you please email me at [email protected]
thanks,
John Sikand
Megabyte member
1/9/2003
username: sikand
Password: 15433195
or call: 0414493662
Test your knowledge 2.
19. Fibre enriched white breads would have a similar content of phytochemicals and
nutrients to wholegrain bread.
 True
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 False
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20. All Soy and Linseed breads contain high levels of linolenic acid and phytoestrogens.
 True
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 False
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21. Having at least one low glycaemic index food at each meal may aid weight control and
management of diabetes.
 True
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 False
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22. Soy linseed breads are high in 'unrefined' omega 3 fats which have not been shown to
cause weight gain.
 True
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 False
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23. There is emerging evidence that it may be undesirable to have a preference for cereals
(especially if refined) over other plant foods as suggested by the new Australian food
guide and 12345+ diet plan.
 True
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 False
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24. Ideally, breakfast cereals should contain per 100g less than 10 grams of fat, less than
600mg of sodium and less than 14g sugar and greater than 5 grams of fibre.
 True
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 False
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25. Liquid breakfasts such as Up & Go are excellent sources of both soluble and insoluble
fibre.
 True
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 False
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26. Natural muesli is high in desirable 'unrefined' fats.
 True
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 False
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27. If you want to reduce your intake of salt, it is preferable to sprinkle a little salt on food
once cooked rather than during cooking.
 True
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 False
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28. Most breads and cereals are low in salt and therefore contribute
minimally to the total salt content of the diet.
 True
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 False
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29. If low salt bread is consumed and salty packaged foods are eaten irregularly, it is OK
to add a little salt to food at the table, especially if it helps to increase intake of plant foods
and fish.
 True
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 False
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30. 'Baked not fried' snacks are always low in fat.
 True
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 False
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31. It is OK to have about 5 teaspoons of table sugar per day (including people with
diabetes), especially if it is added or found in nutrient dense foods/beverages.
 True
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 False
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You Scored 12 on this test.
Your total for this module is 28 (90%).
This module has been passed.
Passed healthy eating tips module 21/05/04 time 4.47pm
Understanding food labels course
Test Your Knowledge 1.
1. Reduced fat means that the food item is always low in fat.
 True
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 False
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2. The term "diet" is often used on food items that are artificially sweetened.
 True
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 False
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3. No added sugar means that the food item is sugar free.
 True
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 False
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4. No added salt means that neither salt not sodium has been added to a food item but
food may still be high in salt.
 True
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 False
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5. The 'low cholesterol' claim may mislead some consumers to believe the product is also
low in fat.
 True
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 False
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6. Many 'lite' products have a high energy density.
 True
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 False
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7. Foods which have the terms 'low fat' and 'reduced fat' on their packaging must meet
specific composition guidelines by food law.
 True

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


 False




8. Under the new food standards code released in December 2000, 'Nutrition information
panels' are only required if the product makes a 'nutrient claim' like 'low fat'.
 True




 False





9. Under the new food standards code released in December 2000, 'Nutrition information
panels' must include information on saturated fat.
 True





 False




10. In Australia, the nutrition information panel must provide information on the nutrients
present in both the serving size and 100 gram quantities.
 True





 False




11. Ideally, food products should contain around 5g sugar, 3g fat, 3g fibre and 120mg
sodium per 100g.
 True





 False




12. Other names for added fat include coconut and egg.
 True





 False




13. Which of the following statements about 'misleading food labels' is FALSE:
 Foods labelled 'low cholesterl' or 'bakes not fried' may mislead some consumers to believe




the product is also low in fat.
 Foods with the 'tick' logo from the National Heart Foundation are always low in saturated fat,




but not necessarily low in total fat.
 Some foods labelled 'low fat' or 'lite' can still be high in kilojoules and high in energy density




due to added sugar.
 Foods labelled 'No added sugar' or 'No added salt' are not necessarily low in sugar or salt




respectively.
 Foods labelled 'Reduced fat' are always low in fat (<3% fat).





14. Under the new food standards code released in December 2000, the percentage of the
key or characterising ingredients must be declared. The key ingredients will always be the
main ingredient of the food product.
 True





 False




Test Your Knowledge 1.
You Scored 10 on this test.
Your total for this module is 10 (38%).
70% is required to pass the module.
Test done 22/05/04 8.13am saturaday morning.
Test Your Knowledge 2
15. All individual ingredients must be listed on food labels.
 True




 False





16. Food labels on packaged foods do not need to list ingredients that contribute less than
10 percent (w/w), except ingredients that carry a potential health/allergy risk like peanuts,
royal jelly, caffeine.
 True





 False




17. If an ingredient belongs to a class, the class name can be used instead of the specific
name.
 True





 False




18. The following 'classes' have labelling restrictions: animal fats, nuts, meat, food
additives.
 True





 False




19. Flavours added to foodstuffs must be listed by name and number.
 True





 False




20. Safety assessments are done on combinations of additives.
 True





 False




21. Monosodium glutamate is not found naturally in any food or food product.
 True




 False





22. Functional foods claim to have positive health benefits in addition to their nutritive
value.
 True





 False




23. Margarines containing plant sterols are functional foods that lower blood cholesterol
but may increase the risk of weight gain.
 True





 False




24. Foods with the 'tick' logo from the National Heart Foundation are always low in total
fat.
 True




 False





25. The current Australian Food Standards code does not allow claims that a food can
cure or prevent diseases.
 True





 False




26. Under the new food standards code for genetically modified (GM) foods, which of the
following foods will be labelled as containing genetically modified ingredients:
 Oil or vegetable fat made from GM corn or cottonseed or soy




 GM modified flavours which make up less than 0.1% of the final food




 Take-away / restaurant foods containing GM ingredients




 Soy milk made from GM Roundup Ready soy containing detectable levels of novel DNA or





novel protein.
Could not final score, it was saying that I scored 0 on the second test but this does not
seem correct?
Physical activity for fat loss and strength course
Test your understanding: Test 1
Please note: you will receive the final percentage for the module when test 2
is completed at the end of the module (the score received at the end of test 1
is not your final score).
1. It is healthier to be thin and unfit than to be fat and fit.
 True




 False





2. Dietary pathways to becoming overweight may be important in establishing the risk of
total morbidity and mortality.
 True





 False




3. The Basal Metabolic Rate (BMR) accounts for the largest proportion (around 70%) of our
total energy expenditure. BMR is mainly affected by muscle mass, therefore preserving
muscle mass with exercise should help maintain a high basal metabolic rate and assist
weight loss.
 True





 False




4. In order to lose body fat, you must first get 'fit' with aerobic exercises.
 True




 False





5. Swimming and cycling are better than walking for body fat loss.
 True




 False





6. Studies have shown that energy restriction without exercise results in both loss of fat
and muscle mass.
 True





 False




7. Studies have shown that fat loss can only be achieved with regular long sessions of
walking (e.g. 40 minute sessions) as opposed to several short daily sessions (e.g. 4 lots of
10 minutes).
 True




 False





8. It is difficult to consume a nutritionally adequate diet on less than 1200 kcal per day.
 True





 False




9. For the non-athlete trying to lose body fat it is better to exercise before breakfast and
not eat immediately after exercise.
 True




 False





10. If you are exercising regularly, your total body weight may not change even though
you are fitting into smaller clothes because fatty tissue losses are being cancelled on the
scales by muscle mass gains.
 True





 False




11. . The most effective way to lose body fat is to do some "planned" exercise daily and
then be sedentary for the rest of the day.
 True




 False





12. Most people do not move enough, averaging about 4000 steps per day. Increasing to
10,000 steps (measured with a pedometer) can decrease abdominal (visceral) fat loss and
blood pressure.
 True





 False




13. If you add some strength training several times a week to your "lifestyle" activities this
will facilitate further fat loss.
 True




 False





You Scored 11 on this test.
Your total for this module is 11 (61%).
70% is required to pass the module.
Passed first bit: Saturday morning 22/05/04 9.29am
Test your knowledge: Test 2
14. Ageing adults who jog regularly have been shown to maintain a low level of disability
until late in life.
 True





 False




15. Physical activity is important in preventing the loss of lean tissue that is commonly
associated with ageing.
 True





 False




16. The decline in energy intake which occurs with old age is mainly due to the inevitable
drop in the basal metabolic rate as a result of the ageing process rather than due to a drop
in physical activity.
 True




 False





17. Strength training should not be attempted by the frail elderly due to its possible
detrimental impact on muscle function.
 True




 False





18. Given the tendency for activity levels to decline and total food intakes to fall with
advancing years it is imperative that older adults prefer foods that are nutrient and
phytochemically dense and high in protein and avoid too many indulgences.
 True





 False




You Scored 0 on this test.
Your total for this module is 0 (0%).
70% is required to pass the module.
Again the computer says a score of zero when I believe most of my answers to be correct?
Completed assessment: Saturday morning 22/05/04 9.35am