How nutrition savvy are you? Answer the following questions to nd out. Some have more than one correct answer.
Check your nutrition knowledge
1 Fish is a good source of (a) vitamin C, (b) protein, (c) beta carotene, (d) omega-3 fats.
2 Nuts are high in (a) calories, (b) fat, (c) cholesterol, (d) all.
3 True or false: ‘ Multigrain’ breads are always ‘whole-grain’.
4 Rank the following foods for potassium, from most to least: (a) a cup of orange juice, (b) a cup of yoghurt, (c) a medium banana, (d) a cup of broccoli.
5 Which of the following contain calcium: (a) figs, (b) almonds, (c) soybeans, (d) collard greens.
6 Which does not contain the antioxidant lycopene: (a) carrots, (b) tomato sauce, (c) watermelon, (d) ketchup.
7 True or false: Free-range chicken is more healthful and guaranteed to be produced more humanely than other chicken.
8 A label that lists trans fats as ‘0’ means (a) the food contains no trans fat, (b) it contains no partially hydrogenated oil, (c) it has less than 0.5 grams of trans fats per serving, (d) it contains no saturated fat, (e) it is healthy for you.
9 Rank the following fast foods for their sodium, from most to least: (a) McDonald’s large French fries, (b) a Dunkin’ Donuts corn muffin, (c) a Burger King Veggie Burger, (d) a large Burger King chocolate shake.
10 True or false: Butter has fewer calories than olive oil.
11 Which does not contain fibre: (a) broccoli, (b) oatmeal, (c) steak, (d) an apple, (e) baked beans.
12 Which pasta is highest in fibre: (a) spinach pasta, (b) whole wheat pasta, (c) fresh pasta (d) ‘al dente’ pasta.
13 True or false: Honey and brown sugar are more healthful than table sugar.
14 To lower blood pressure, you should (a) eat more fruits and vegetables, (b) eat low-fat/ non-fat dairy foods, (c) use less salt, (d) take a potassium supplement.
15 How much fibre should you aim for every day? (a) 5 grams, (b) 10 to 15 grams, (c) 20 to 35 grams, (d) 50 grams.
16 Vitamin D is found in (a) eggs, (b) chicken, (c) milk, (d) fatty fish, (e) mushrooms.
1 (b and d). Fish has about 20 grams of protein in 3 ounces; fatty fish (such as salmon, sardines, black cod) also provide omega-3 fats, which may reduce the risk of cardiovascular disease and other disorders.
2 (a and b). Nuts supply 160 (cashews, pistachios) to 200 (macadamia) calories per ounce. While they are high in fat (14 to 20 grams per ounce), most of it is healthy monounsaturated fat.
3 False. ‘ Multigrain’ means more than one grain is present – and the primary ingredient is usually refined wheat flour. Whole-grain flour contains the bran and the germ, and so is rich in vitamins, minerals, and fibre. Refining wheat removes nutrients, and even when it’s ‘enriched’, only some are added back.
4 (b,a, c, e, d). While bananas are an excellent source of potassium, with 420 milligrams, other
‘Multigrain’ means more than one grain is present – and the primary ingredient is usually refined wheat flour. Wholegrain flour contains the bran and the germ, and so is rich in vitamins, minerals, and fibre.
foods have even more: Yoghurt, 530 milligrams; orange juice, 500; broccoli, 460. Also rich in potassium are tomatoes, apricots, spinach, beets, prune juice, potatoes, lentils, soybeans, nuts, and sunflower seeds.
5 (all). Dairy foods are the best sources but some plant foods provide calcium too, particularly soybeans and leafy greens.
6 (a). Lycopene is a carotenoid that gives tomatoes and other foods their red colour and has been linked to reduced risk of prostate and other cancers. Carrots are high in beta carotene, a related compound. Processing tomatoes into sauce, paste, juice, and even ketchup makes lycopene more available to the body. Guava, papaya, and pink grapefruit are other sources.
7 False and false. Freerange chicken is neither more nutritious nor safer from Salmonella than conventional chicken. All poultry can be contaminated with disease-causing bacteria. ‘Free range’ means only that the birds have access to an outdoor pen, not that they necessarily go outside. And if they do, it may just be a small concrete yard.
8 (c). Because of a labeling loophole, a ‘trans fat free’ food may still contain small amounts of partially hydrogenated oil, the source of artery--
damaging trans fats. And these small amounts can add up, especially since standard serving sizes are small.
9 (c,b, d, a). Most fast food is very high in sodium – even items you might think are not.
10 True. Olive oil has 120 calories and 13.5 grams of fat per tbsp; butter, 100 calories and 11.5 grams of fat. But this small difference is outweighed by the fact that butterfat is highly saturated. Olive oil, rich in monounsaturated fat, is a healthier choice.
11 (c). Fibre, which improves blood sugar control, lowers cholesterol and helps prevent constipation, is found only in plant foods.
12 (b). Whole-wheat pasta contains about 6 grams of fibre per cooked cup, three times as much as regular pasta, which is made from refined semolina flour. Flavoured pasta, including spinach, has little or no extra fibre. Fresh pasta offers no nutritional advantage over dried. Cooking pasta does not affect fibre. Pastas made from other whole grains, such as quinoa, are other higher-fibre choices.
13 False. Sugar is sugar, and no form of it offers significant nutritional advantages. Brown sugar is white sugar with a little molasses for colouring. Honey is sweeter than table sugar, but any additional nutrients in it are insignificant.
14 (a,b, c). An eating plan that emphasizes fruits, vegetables, and lowfat/ non-fat dairy foods (the DASH diet) has been proven to lower blood pressure – even more so when sodium is also reduced. No one should take a potassium supplement or use a potassium-based salt substitute unless advised to by a doctor.
15 (c). 20 to 35 grams, depending on your total daily calories. A cup of raisin bran with a banana (10 grams), a cup of broccoli (6 grams), a pear (5 grams), a sweet potato with skin (5 grams), and a slice of whole-wheat bread (2 grams) get you within that range.
16 (a,c, d, e). Milk is fortified with D and is the major dietary source, with 100 IU per cup. Fatty fish is naturally rich in D; egg yolks and some mushrooms contain small amounts. Orange juice, soy milk, margarine, yoghurt, and breakfast cereal may also be fortified.
Olive oil has 120 calories and 13.5 grams of fat per tbsp; butter, 100 calories and 11.5 grams of fat. But this small difference is outweighed by the fact that butterfat is highly saturated. Olive oil is a healthier choice.