HEALTHY LIFESTYLE HOSA Questions and
Answers | 2026 Updated Practice
Questions | Grade A+
• common vaccines -✓✓polio, mumps, rubella, measles, and tetanus
• how are vaccines recommended? -✓✓by age, health, or specific circumstances
• a healthy eating pattern includes... -✓✓a variety of vegetables, whole fruits, whole
grains, low-fat dairy, a variety of protein, and oils
• a healthy eating pattern limits... -✓✓saturated fats, trans fats, added sugars, and
sodium
• less than ____% of calories per day from added sugar and saturated fats -✓✓10
• consume less than _______mg per day of sodium -✓✓2300
• eating pattern represents... -✓✓the totality of all foods and beverages consumed
• where should your essential vitamins come from? -✓✓your diet, not supplements
• food pattern modeling -✓✓assesses how well combinations and amounts of foods
from all food groups would result in healthy eating patterns that meet nutrient needs and
accommodate limits
• healthy eating patterns prevent... -✓✓cardiovascular disease, type 2 diabetes, certain
types of cancers, and obesity
• caloric needs are based on... -✓✓age, sex, height, weight, and level of physical
activity
• caloric balance -✓✓the balance between calories taken in from food and the calories
expended from metabolic processes and physical activity
• how many calories in a gram of carbohydrates -✓✓4 calories
• how many calories in a gram of protein -✓✓4 calories
• how many calories in a gram of fat -✓✓9 calories
,• how many calories in a gram of alcohol -✓✓7 calories
• should pregnant women increase, decrease, or do nothing to their caloric intake? -
✓✓increase
• recommended servings of vegetables -✓✓2 1/2 cups
• why is eating a variety of vegetables important? -✓✓they provide different vitamins
• why are legumes good? -✓✓high in protein, provide nutrients typically found in meats
(such as iron and zinc), excellent sources of fiber
• recommended servings of fruit -✓✓2 cups
• -whole grains contain the entire kernel, including...
-refined grains don't include... -✓✓-the endosperm, bran, and germ
-the bran and germ
• recommended servings of dairy for...
-ages 2-3
-ages 4-8
-ages 9+ -✓✓- 2 cups
- 2 1/2 cups
- 3 cups
• recommended servings for protein foods (does not have to be animal based) -✓✓5
1/2 oz
• how much seafood should you consume per week? -✓✓8 oz
• oils are a major source of... -✓✓essential fatty acids and vitamin E
• fraction of adults and children who are obese -✓✓2/3 adults, 1/3 children
• solid fats -✓✓solid at room temp, contain more saturated fatty acids and less
unsaturated
• to support a healthy body weight, meet nutrient needs, and lessen the risk of chronic
disease, _______ are needed in overall eating patterns -✓✓shifts to more nutrient
dense options
• what are sectors? (according to the social-ecological model) -✓✓systems,
organizations, businesses, and industries that have an important role in helping
individuals make healthy choices.
, • what do sectors influence? -✓✓the degree to which people have access to healthy
food and/or opportunities to be physically active, or they influence social norms and
values
• how do settings affect individuals? (according to the social-ecological model) -
✓✓determine what foods are offered and what opportunities for physical activity are
provided
• social and cultural norms -✓✓rules that govern thoughts, beliefs, and behaviors.
based on the values of a society
• examples of social and cultural norms -✓✓acceptable body weights, food
preferences, values on physical activity and health
• changes to __________ and _________ can have a powerful effect on social and
cultural norms and values over time and can align with the Dietary Guidelines -
✓✓sectors and settings
• what are individual factors? (according to the social-ecological model) -✓✓factors
unique to the individual, such as age, sex, socioeconomic status, etc
• how are professionals beneficial to individual factors? -✓✓can develop a healthy
eating pattern tailored to their individual factors
• factors that limit an individual's or family's capacity to choose a healthy diet -✓✓food
access, household food insecurity, and acculturation
• what is food insecurity? -✓✓when access to nutritionally adequate and safe food is
limited or uncertain. can be temporary or persist over time.
• how can professionals help acculturation? -✓✓can help individuals by recognizing
cultural diversity and developing programs and materials that are responsive and
appropriate to their belief systems, lifestyles and practices, traditions and other needs.
prevents them from adopting unhealthy habits
• multi-component changes -✓✓use a combination of strategies to promote behavior
change
• multi-level changes -✓✓those that target change at the individual level as well as
additional levels, such as in community, school, and retail settings
• adults need at least _____ minutes of moderate-intensity physical activity and should
perform muscle-strengthening exercises on ___ or more days each week -✓✓150, 2
Answers | 2026 Updated Practice
Questions | Grade A+
• common vaccines -✓✓polio, mumps, rubella, measles, and tetanus
• how are vaccines recommended? -✓✓by age, health, or specific circumstances
• a healthy eating pattern includes... -✓✓a variety of vegetables, whole fruits, whole
grains, low-fat dairy, a variety of protein, and oils
• a healthy eating pattern limits... -✓✓saturated fats, trans fats, added sugars, and
sodium
• less than ____% of calories per day from added sugar and saturated fats -✓✓10
• consume less than _______mg per day of sodium -✓✓2300
• eating pattern represents... -✓✓the totality of all foods and beverages consumed
• where should your essential vitamins come from? -✓✓your diet, not supplements
• food pattern modeling -✓✓assesses how well combinations and amounts of foods
from all food groups would result in healthy eating patterns that meet nutrient needs and
accommodate limits
• healthy eating patterns prevent... -✓✓cardiovascular disease, type 2 diabetes, certain
types of cancers, and obesity
• caloric needs are based on... -✓✓age, sex, height, weight, and level of physical
activity
• caloric balance -✓✓the balance between calories taken in from food and the calories
expended from metabolic processes and physical activity
• how many calories in a gram of carbohydrates -✓✓4 calories
• how many calories in a gram of protein -✓✓4 calories
• how many calories in a gram of fat -✓✓9 calories
,• how many calories in a gram of alcohol -✓✓7 calories
• should pregnant women increase, decrease, or do nothing to their caloric intake? -
✓✓increase
• recommended servings of vegetables -✓✓2 1/2 cups
• why is eating a variety of vegetables important? -✓✓they provide different vitamins
• why are legumes good? -✓✓high in protein, provide nutrients typically found in meats
(such as iron and zinc), excellent sources of fiber
• recommended servings of fruit -✓✓2 cups
• -whole grains contain the entire kernel, including...
-refined grains don't include... -✓✓-the endosperm, bran, and germ
-the bran and germ
• recommended servings of dairy for...
-ages 2-3
-ages 4-8
-ages 9+ -✓✓- 2 cups
- 2 1/2 cups
- 3 cups
• recommended servings for protein foods (does not have to be animal based) -✓✓5
1/2 oz
• how much seafood should you consume per week? -✓✓8 oz
• oils are a major source of... -✓✓essential fatty acids and vitamin E
• fraction of adults and children who are obese -✓✓2/3 adults, 1/3 children
• solid fats -✓✓solid at room temp, contain more saturated fatty acids and less
unsaturated
• to support a healthy body weight, meet nutrient needs, and lessen the risk of chronic
disease, _______ are needed in overall eating patterns -✓✓shifts to more nutrient
dense options
• what are sectors? (according to the social-ecological model) -✓✓systems,
organizations, businesses, and industries that have an important role in helping
individuals make healthy choices.
, • what do sectors influence? -✓✓the degree to which people have access to healthy
food and/or opportunities to be physically active, or they influence social norms and
values
• how do settings affect individuals? (according to the social-ecological model) -
✓✓determine what foods are offered and what opportunities for physical activity are
provided
• social and cultural norms -✓✓rules that govern thoughts, beliefs, and behaviors.
based on the values of a society
• examples of social and cultural norms -✓✓acceptable body weights, food
preferences, values on physical activity and health
• changes to __________ and _________ can have a powerful effect on social and
cultural norms and values over time and can align with the Dietary Guidelines -
✓✓sectors and settings
• what are individual factors? (according to the social-ecological model) -✓✓factors
unique to the individual, such as age, sex, socioeconomic status, etc
• how are professionals beneficial to individual factors? -✓✓can develop a healthy
eating pattern tailored to their individual factors
• factors that limit an individual's or family's capacity to choose a healthy diet -✓✓food
access, household food insecurity, and acculturation
• what is food insecurity? -✓✓when access to nutritionally adequate and safe food is
limited or uncertain. can be temporary or persist over time.
• how can professionals help acculturation? -✓✓can help individuals by recognizing
cultural diversity and developing programs and materials that are responsive and
appropriate to their belief systems, lifestyles and practices, traditions and other needs.
prevents them from adopting unhealthy habits
• multi-component changes -✓✓use a combination of strategies to promote behavior
change
• multi-level changes -✓✓those that target change at the individual level as well as
additional levels, such as in community, school, and retail settings
• adults need at least _____ minutes of moderate-intensity physical activity and should
perform muscle-strengthening exercises on ___ or more days each week -✓✓150, 2
