Veggies & Fruit
Proteins
Miscellaneous
Carbs
Fats & Oils
100
Number of servings of veggies recommended each day on the Mediterranean Diet.
"What is 4 or more."
100
Type of animal protein to eat more often on the Medi Diet.
"What is fish or shellfish."
100
A probiotic, calcium-rich food.
"What is probiotic yogurt"
100
The type of carbohydrate that is calorie free, stabilizes blood sugars and improves cholesterol and digestive health.
"What is fibre"
100
The main type of oil used in the Mediterraean Diet.
"What is extra virgin olive oil"
200
Portion size for 1 serving of fruit or vegetable.
"What is: 1/2 cup or 1 medium piece"
Hand portion reference:
1 cupped handful or 1 fist
200
Type of animal protein to eat less of on the Medi Diet.
"What is red meat and processed meats."
200
A Mediterranean Diet that emphasizes berries over other fruits is associated with protecting which part of our body?
"What is our brain."
200
The recommended portion size of carbohydrates for each meal.
"What is 1/4 plate, 1/2-1 cup, 1 fist"
200
A healthy spread that can be used instead of butter.
"What is soft margarine, low fat goat cheese, natural nut butters or tahini"
300
Two colours of non-starchy vegetables to include most often.
"What are dark green and orange"
300
A mineral that can be harder to get enough of from plant proteins compared to animal proteins.
"What is iron."
300
The total amount of fluids per day for most adults.
2-3 Litres or 8-12 cups, at least half from water
300
Name 3 sources of 'added sugars' to limit in our diet.
"What is fruit juice, sugar, sucrose, honey, glucose-fructose, syrup"
300
A substance found in fatty fish that is known to have a positive effect on triglycerides and overall heart health.
"What are omega-3 fatty acids."
400
High in fat, this fruit is part of a heart healthy diet.
"What is an avocado."
400
Two benefits of eating more plant proteins like legumes, tofu or edamame.
"What are: lower cholesterol / blood pressure, stabilized blood sugars, weight control, bowel regularity."
400
When reading food labels, the % DV can help you make informed choices. The percentages that mean there is "a little" or "alot" of a nutrient are:
"What are 5% and 15%"
400
Name 1 carbohydrate food that is considered low glycemic index and 1 that is considered high glycemic index.
"What is: parboiled rice, sweet potato, steel cut oats, barley, bulgur (low GI) and white bread, white rice, sticky rice, mashed potato (high GI)"
400
The typical North American diet is high in what type of fat?
“What is saturated fat”
(“trans fats" also, banned in Canada in 2018)
500
Although calcium is highest in dairy products and fortified milk alternatives, the calcium from this vegetable is very well absorbed:
a) green beans
b) spinach
c) romaine lettuce
d) kale
"What is d) kale"
500
One reason it is important to include lean animal or plant proteins at every meal and snack as part of a weight control diet.
"What is: satiety or maintaining muscle mass"
500
A mineral that is rich in plant foods and associated with promoting good sleep, that many Canadians don’t get enough of.
“What is Magnesium.”
500
Explain how to calculate net carbs when reading a food label.
"What is subtracting fibre from total carbohydrates"
500
Nuts are good sources of healthy fats and protein. The recommended amount to include in the Medi Diet is:
“What is 1 small handful, 1/4 cup or 2 Tbsp nut butters at least 3 times per week.”