Karle Konsultants: Nutrition Quiz

.	Karle Konsultants

Holistic Nutrition and Wellness Consulting

How Much Do You REALLY Know About Nutrition??

**A 20-Question Interactive Quiz on Nutrition Facts**
***For further information on the topics covered here, please see our main Nutrition page***

1. Fad diets using just one or a few types of food "work" because:
a. Nutrition gurus are smarter than us, can come up with new products that work even though we don't know why.
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b. Particular combinations of foods make me burn more calories "like magic" by affecting the rate my stomach digests those foods.
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c. They insist that I eat fewer calories than I am likely to burn.
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d. They don't really work, because if I eat what they recommend, I endanger my health.
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e. Food choices are so limited that I will get bored and stop eating so much, thus losing weight.
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2. For most people, the best nutrition plan for weight loss:
a. Is well balanced and uses regular foods I can buy at any grocery store, following the USDA Food Guide Pyramid, perhaps with minor modifications.
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b. Forbids all sweets and greasy foods.
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c. Provides shakes and pre-packaged items, so I don't have to think.
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d. Is very low calorie, so I lose weight quickly and stay motivated to lose even more.
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3. A well balanced diet:
a. Has a base of meat or meat alternatives so I get plenty of protein, then small to moderate amounts of grains, fruits, veggies and dairy.
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b. Is plant based, with small to moderate amounts of meat or meat alternatives and dairy products.
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c. Drops milk out of the adult diet; too many adults are lactose intolerant, and you only really need milk as a child.
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d. Has as many portions of heavy desserts as there are meals (so the beginning and end of my meals are "balanced").
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4. I best can keep blood sugar, and therefore, hunger, under control by:
a. Eating more frequently, dividing the day's calories into small meals and several snacks.
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b. Eating mixed meals, carbohydrate based, but with small additional quantities of protein and/or fat.
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c. Eating meals that are mostly protein and/or fat, with only small amounts of carbohydrate, if any.
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d. Eating plenty of fiber, both soluble and insoluble types.
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5. The best weight loss program:
a. Combines nutrition, physical activity, and lifestyle changes, for a total program where all the elements support each other.
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b. Concentrates on a nutrition plan, since the number of calories taken in is the most important determinant of whether or not I'll lose weight.
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c. Concentrates on a physical activity plan with gradually increased activity over time, since the number of calories burned is the most important determinant of whether or not I'll lose weight.
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d. Concentrates on stress reduction and engineering a pleasant environment, since most overweight people are "emotional eaters".
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6. A safe rate of weight loss:
a. Is three or more pounds a week, as long as I feel OK.
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b. Is one pound lost from nutrition changes, one pound lost from increasing amounts of physical activity.
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c. Is whatever my medical doctor says it is.
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d. Is determined in partnership with my medical doctor, taking into account my particular medical conditions, but generally should be around 1 pound lost per week from a combination of nutrition and physical activity.
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7. The USDA Food Guide Pyramid:
a. Is a government plot to sell more genetically-engineered grains and hormone-laced beef, at the expense of my health.
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b. Is a good guide for healthy eating, with a base of high-protein foods such as meat and milk, and smaller amounts of grains, fruits and vegetables.
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c. Is a good guide for healthy eating, with a base of plant foods such as grains, fruits and vegetables, smaller amounts of meat, meat alternatives and milk, and tiny amounts of added fat or sugar.
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d. Contains way too many calories for me to lose weight if I follow it.
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8. The amount of grain servings I should eat in a day (aka the bread, cereal, rice & pasta group):
a. Is 2-4 servings, 1 serving being equal to 2 slices of bread, a medium bowl of cereal, 1 cup of cooked pasta, or the equivalent.
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b. Is 6-11 servings (closer to 6 when trying to lose weight), one serving being equal to 1 slice of bread, 1/2 cup of cereal, 1/3 cup of cooked rice, or the equivalent.
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c. Is 2-4 servings, 1 serving being equal to 1 slice of bread, 1/2 cup of cereal, 1/3 cup of cooked rice, or the equivalent.
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d. Is 0 to 1 serving when I'm on a diet, grain foods are always fattening.
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9. Eat plenty of grain products and starches because:
a. They provide the biggest source of fiber in the diet, plus vitamins and minerals not found in high quantities elsewhere in the diet.
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b. They are a good source of antioxidants vitamins, the "anti-aging" vitamins.
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c. They are a good non-animal source of protein and iron.
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d. You should NOT eat a lot of grain products when on a diet, they don't have many nutrients, they only add empty calories.
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10. The amount of vegetable servings I should eat in a day:
a. Is 0-2 servings of about 1/2 cup, cut up. Veggies have toxic substances in them, that's why they taste bad.
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b. Is 3-5 or more servings of about 1/2 cup, cut up. Most veggies have very few calories and lots of antioxidant vitamins, the "anti-aging vitamins".
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c. Is 6-11 servings of about 1/2-1 cup. Veggies have very few calories, lots of vitamins and fiber.
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d. Is 5 or more servings of dark leafy greens, about 1 cup per serving. These are great for you, but the other veggies don't have enough vitamins to worry about, especially if you let them leak out by cooking them.
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11. A cup of green tea can be treated as a vegetable serving because:
a. It tastes bad, too, just like vegetables do.
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b. All vegetables have a natural substance in them that acts like caffeine does in the body, giving a little boost.
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c. You don't really need any of them in your diet, so don't eat or drink them if you don't like them.
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d. Like most veggies, green tea has lots of antioxidants and very few calories.
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12. Potatoes, corn, olives and avocadoes:
a. Like all vegetables, have lots of antioxidant (anti-aging) vitamins for about 25 calories per serving.
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b. Have saturated fat that raises the level of "bad" cholesterol in the body, so should be avoided entirely.
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c. Are higher in calories than most veggies because they have more starch and/or fat, so should be eaten in moderation as a "starch serving".
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d. Are really fruit and contain a lot of sugary-starch calories, so should be only be eaten occasionally as a "fruit serving".
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13. The amount of fruit servings I should eat in a day:
a. Is 0-1 serving of 1/2 cup each, fruit have a lot of sugar so should be avoided, but are OK if occasionally substituted for a heavy dessert.
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b. Is 6-11 servings of 1 cup each, fruits have lots of antioxidant (anti-aging) vitamins so I should eat bunches of them.
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c. Is 3-5 servings of 1/2 cup each, but only of fresh fruit; if they're processed, all the vitamins "leak out", all the fiber is removed, and they're not worth eating.
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d. Is 2-4 servings of 1/2 cup each, I need the antioxidant vitamins and fiber, but they are a little sugary and moderate in calories.
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14. I should eat fruit because:
a. They contain large amounts of antioxidant vitamins and mostly soluble fiber, which have been shown to decrease rates of cancer and other diseases.
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b. I should NOT eat fruit, because they contain mostly sugar, raising blood sugar and adding lots of calories, which aren't worth the few vitamins and little bit of fiber.
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c. They contain lots of water, so if I eat my fruit I will be sure not to be dehydrated.
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d. They're high in calories but have lots of vitamins, so I should only eat a few servings if I use them as a substitute for heavy desserts.
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15. The amount of dairy servings I should eat in a day:
a. Is 1-2 servings of 1/2 cup each, dairy products are fattening, contain saturated fat that raises the level of "bad" cholesterol in the blood, and should mostly be avoided.
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b. Is 3-4 or more servings of 1 cup each, dairy products are needed throughout life for the calcium and other bone-building substances, to avoid osteoporosis.
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c. Is 6-8 servings of 1 cup each, the calcium is that important, and extra calories can be avoided by selecting lowfat or nonfat dairy products.
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d. Is 0 for adults. Milk is only needed by kids.
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16. A serving of nonfat dairy products, i.e., a cup of skim milk or nonfat yogurt, or 1-1.5 ounces of nonfat cheese:
a. Adds about 180 calories per serving to my intake. I can't afford the calories when I diet!
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b. Adds about 45 calories per serving to my intake. I can take in all I want! So I should get loads, since they protect against osteoporosis.
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c. Adds about 90 calories per serving to my intake. I can afford to take in enough to meet my needs for bone health, even when on a diet.
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d. Is not worth bothering with. The vitamins and minerals are in the milkfat. "Skim" milk is short for "skimpy"; "whole" milk means "wholesome"!
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17. The amount of meat, fish or poultry servings I should eat in a day (assuming I won't eat any meat alternatives):
a. Is 2-3 servings of 3-4 ounces each before cooking. I need the protein, iron, and B vitamins.
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b. Is 6-8 servings of 6 ounces each before cooking. The protein is so important for building muscle, healing wounds and healthy immune function, more is better!
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c. Is 0. It is entirely unnecessary to eat animal products to have a healthy diet.
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d. Is 1-2 servings of 2 ounces each before cooking. I need the protein and iron, but meat is high in saturated fat so excess must be avoided.
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18. A serving of meat alternatives:
a. Is 1/2 cup of beans or peas, 2 eggs, 1 cup tofu, or 1 cup peanut butter.
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b. Is 1/4 cup of beans or peas, 1 egg white, 1 ounce tofu, or 1 ounce peanut butter.
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c. Is 1 cup of beans or peas, 4 egg whites, 1 cup tofu, or 2 cups peanut butter. "Meat alternatives" don't have as much high quality protein as meat, so you have to eat a lot of them.
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d. Is 1/3 cup of beans or peas, 1 egg or 3 egg whites, 4 ounces tofu, or 1 tablespoon of peanut butter.
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19. According to American Heart Association guidelines, the amount of fat I eat should be:
a. Virtually NO fat, it's all bad for heart health.
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b. A good bit of monounsaturated fat, up to 15% of calories, it's heart healthy; a moderate amount of polyunsaturated fat, up to 10% of calories, it's not bad for you; and a small amount of saturated or trans fats, about 7% of calories, they can raise levels of "bad" cholesterol in the blood.
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c. A good bit of saturated or trans fats, 10-15% of calories, they're not bad for you; and a small amount of monounsaturated or polyunsaturated fats, no more than 7% of calories, they're bad for you.
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d. As much fat as you want, as long as you mix it only with protein and don't eat carbohydrates; you'll lose weight fast and so decrease your health risks, including improving heart health.
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20. Finally, to put all these recommendations together, I should:
a. Pick and choose among the recommendations, eating only what I enjoy, and make up the rest with vitamin and mineral supplements.
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b. Carefully measure all portion sizes and keep a log of numbers of servings, to make absolutely sure that I meet all the guidelines every day.
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c. Remember to eat approximately:
6 servings of grains/starches
5 servings of vegetables
4 servings of fruits
3-4 servings of dairy products
2 servings of meat or meat alternatives
A little added fat or sugar occasionally
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d. Remember to eat approximately:
6-11 servings of vegetables
5 servings of meat or meat alternatives
4 servings of dairy products
3 servings of fruits
2 servings of grains/starches
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This page was last updated on 04/23/03.