| One day oat bran is the healthful food of choice, the next day it’s out. One day vegetable oils are in, and the next…well, you get the point. But don’t despair, this simple quiz will show you that eating right doesn’t have to be so complicated. |
Time and again you’ve read how important a balanced diet is for good health. But because we’re constantly bombarded with conflicting messages about the “right” foods and eating styles, you may be confused about exactly what constitutes a healthy diet. The American Dietetic Association has put together this simple quiz to help you gauge how well you’re applying the latest nutrition information to your everyday habits. Some of the answers may surprise you!
1) Fast food is off limits if you’re following a low-fat diet. (See answer)
- True or False
2) What constitutes a nutritious, low-fat snack food? (See answer)
- a) pretzels
- b) apples
- c) popcorn, air-popped
- d) all of the above
3) On the new food label, the percent Daily Value gives you a general idea of a food’s nutrient contribution if you consume: (See answer)
- a) 2,000 calories a day
- b) 1,500 calories a day
- c) 2,500 calories a day
4) Sticking to a healthful eating style is impossible when you eat out. (See answer)
- True or False
5) Which of the following types of ethnic food offer healthful, low-fat choices. (See answer)
- a) Chinese
- b) Italian
- c) Mexican
- d) all of the above
6) What is the key to a healthful eating style? (See answer)
- a) variety
- b) balance
- c) moderation
- d) all of the above
7) What is the best way to cut back on fat in the food you eat at home? (See answer)
- a) buy only foods that provide less than 30 percent of calories from fat
- b) eliminate all fat from your diet
- c) reduce the fat in your favorite recipes and add more fresh herbs and spices for flavor
- d) buy only foods that say “low-fat” or “fat-free” on the label
- e) all of the above
8) According to the U.S. Department of Agriculture’s Food Guide Pyramid, from which food group should you eat the most servings each day? (See answer)
- a) grains (bread, pasta, rice)
- b) vegetables
- c) fruit
- d) dairy (milk, yogurt, cheese)
- e) meat, poultry, fish, beans, eggs and nuts
9) All you need to do to lose weight is to limit the fat in your diet. (See answer)
- True or False
10) If you’re often too busy to leave your desk for lunch, is there any way you can still enjoy a healthful meal? (See answer)
- a) order fast food
- b) pack a brown bag lunch
- c) go to the vending machine
- d) all of the above
11) Between meal snacking can help you get important nutrients you might have missed at meal time. (See answer)
- True or False
12) When looking at the new label, the “sugars” category on the Nutrition Facts panel tells you how much: (See answer)
- a) table sugar has been added
- b) natural sugars are in the food
- c) other sweeteners, like honey, have been added
- d) all of the above
13) Dairy products are the only foods that provide calcium. (See answer)
- True or False
14) If the label says “fat-free” it means you can eat as much as you want. (See answer)
- True or False
Answers
1) False. Any favorite food can still have its place in a healthful diet if eaten in moderation. And today, more fast food chains are offering a variety of low-fat options, such as low-fat shakes, grilled chicken sandwiches and salads with reduced-calorie dressing.
2) d. All three are nutritious, low-fat snacks you can munch on anytime.
3) a. The percent Daily Values on the new food labels are based on a 2000 calorie per day diet. You may need to make adjustments for your individual dietary needs.
4) False. Whether it’s carry-out, coffee shop or haute cuisine, look for these words on the menu as clues to healthful food choices: grilled, broiled, baked, roasted and steamed. Choose lean meats, fish and poultry. Ask for sauces and salad dressings to be served on the side.
5) d. All three popular ethnic cuisines offer healthful dishes, such as stir-fried vegetables, linguine in marinara sauce and rice and beans, that are rich in complex carbohydrates and fiber and low in fat.
6) d. An eating style that promotes your overall health is based on: Variety–enjoying many different foods from all the food groups; Balance– including enough but not too much of any kind of food; Moderation–in use of fats, oils and added sugars.
7) c. Cutting back the fat in your favorite dishes and adding more herbs and spices to fill the flavor gap is the best way to reduce the fat in your diet. A healthful low-fat diet can include moderate amounts of margarine, butter or vegetable oils.
8) a. It is recommended that you eat six to 11 servings each day from the grain group; two to four servings from the fruit group; three to five servings of vegetables; two to three servings of meat, poultry, fish, beans, eggs and nuts; and two to three servings from the dairy group.
9) False. Although a low-fat diet is important for weight loss, calories still count. Limiting calories, as well as fat, combined with regular physical activity are the lifestyle changes that will lead to maintaining a healthy weight.
10) d. Fast food establishments now offer a number of menu options, making it easy to maintain a healthful eating pattern. Good choices include a grilled chicken sandwich, salad with low-fat dressing and skim milk or frozen yogurt. Brown bag lunches allow a lot of flexibility. Some ideas include pasta leftovers, frozen entrees (if your office has a freezer) and sandwiches made with whole-grain bread, low-fat luncheon meats and sliced veggies. Finally, depending on your vending machine selections, you should have no trouble finding a few items, such as pretzels, fruit juice and yogurt, to create a healthful mini-meal.
11) True. Nutrition authorities have found that small, healthful snacks, such as fruit, vegetables, whole grain crackers and low-fat cheese, provide nutrients you might miss at meal time.
12) d. The sugars category on food labels includes naturally occurring sugars as well as added sugars. Milk contains lactose and fruits and juices contain fructose, both naturally occurring sugars. You will find “sugars” listed on the Nutrition Facts label for these products.
13) False. Although milk, yogurt and cheese are the major sources of calcium in our diets, other foods, such as broccoli and enriched breads and cereals, also contribute calcium. For those who cannot tolerate dairy products, calcium-fortified fruit juices and breads are other options.
14) False. Fat-free does not necessarily mean that the food is low in calories. Sometimes in modifying foods to lower the fat, the carbohydrate content is increased. Check the Nutrition Facts panel for calories and serving size.
