View as List Nutrition Pop Quiz

Fatty fish is a good source of:

(a) vitamin C
(b) protein
(c) beta carotene
(d) omega-3 fats

Check the next slide to see if you are right.

(b) and (d)

Fish has about 20 grams of protein in 3 ounces, cooked, as much as meat; fatty fish (such as salmon, sardines, halibut, black cod) also provide omega-3 fats, which may reduce the risk of cardiovascular disease and other disorders. (Note that it's best to get your omega-3s from fish, not supplements, since recent studies on omega-3 pills have been disappointing.) 

True or false?

"Multigrain" breads are always "whole-grain."

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False.

"Multigrain" means only that 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 fiber. Refining wheat removes nutrients, and even when it's "enriched" only some are added back. A true whole-grain bread lists only whole grains in the ingredients, not "wheat" or "enriched wheat," which is simply refined (white) flour.

Rank the following foods for potassium, from most to least:

(a) a cup of orange juice
(b) a cup of yogurt
(c) 3 ounces of halibut
(d) a medium banana
(e) a cup of broccoli

Check the next slide to see if you are right. 

(b), (a), (c), (e), (d)

While bananas are an excellent source of potassium, with 420 milligrams, other foods have even more: yogurt, 530 milligrams; orange juice, 500; halibut, 490; broccoli, 460. Also rich in potassium are tomatoes, apricots, spinach, beets, prune juice, potatoes, lentils, soybeans, nuts, and sunflower seeds. A potassium-rich diet helps control blood pressure. The goal is 4,700 milligrams a day.

Which of the following contain calcium?

(a) figs
(b) almonds
(c) soybeans
(d) collard greens

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(all)

Dairy foods are the best sources (milk has 300 milligrams per cup; yogurt even more), but some plant foods provide calcium too, particularly soybeans (175 to 260 milligrams per cup) and leafy greens (150 to 250 milligrams per cup, cooked).

True or false?

Free-range chicken is more healthful and guaranteed to be produced more humanely than other chicken. 

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False and false.

Free-range chicken is neither more nutritious nor safer from dangerous bacteria (such as Salmonella and Campylobacter) 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. Some small-scale farmers do raise their chickens on pasture in more humane and eco-friendly ways, but much free-range poultry comes from large factory farms, similar in many ways to regular industrial poultry production. 

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 fat per serving
(d) it contains no saturated fat
(e) it is healthy for you

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(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 often small.

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 

Check the next slide to see if you are right.

(c), (b), (d), (a)

Most fast food is very high in sodium—even items you might think are not. For example, the veggie burger at Burger King has 900 milligrams, followed by the corn muffin (770 milligrams). The shake has nearly twice as much sodium as the fries (530 vs. 290).

How much fiber should you aim for every day?

(a) 5 grams
(b) 10 to 15 grams
(c) 21 to 35 grams
(d) 50 grams

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(c) 21 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. 

True or false?

Honey, agave, and coconut sugar are better for you than table (white) sugar. 

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False.

Sugar is sugar, and no form of it offers significant nutritional advantages. That goes not only for honey, agave nectar, and coconut sugar, but for other healthier-sounding forms of sugar, including molasses, evaporated cane juice, and fruit juice concentrate. So the only reason to substitute one for another is taste. Honey is sweeter than table sugar, for example, while coconut sugar is less sweet and has a more caramel taste.

To lower blood pressure, you should:

(a) eat more fruits and vegetables
(b) eat dairy foods
(c) use less salt
(d) take a potassium supplement

Check the next slide to see if you are right. 

(a), (b), (c)

An eating plan that emphasizes fruits, vegetables, and low-fat/nonfat 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, since they can be dangerous for many people, including those with impaired kidney function or diabetes.

Which does not contain fiber?

(a) broccoli
(b) oatmeal
(c) steak
(d) an apple
(e) baked beans

Check the next slide to see if you are right. 

(c)

Fiber, which improves blood sugar control, lowers cholesterol, and helps prevent constipation, is found only in plant foods. 

Vitamin D is found in:

(a) eggs
(b) chicken
(c) milk
(d) fatty fish
(e) mushrooms

Check the next slide to see if you are right.

(a), (c), (d), (e)

Milk is fortified with vitamin D and is the major dietary source, with 100 IU per cup. Fatty fish is naturally rich in D; egg yolks and mushrooms contain small amounts (some mushrooms are now being grown to contain additional vitamin D by exposing them to UV light). Orange juice, soy milk, margarine, yogurt, and breakfast cereal may also be fortified. But to get the 800 to 1,000 IU a day we recommend, vitamin D supplements are usually necessary, since it's difficult to get this much from food.