Category 1
Category 2
Category 3
Category 4
CATEGORY 5
100
False. All animal products contain cholesterol, which is found equally in the lean meat and the fat: about 20 to 25 milligrams per ounce. But it is still important to trim the fat from all meats and discard poultry skin, because the highly saturated fat has a worse effect on your blood cholesterol than dietary cholesterol itself.
Trimming the fat eliminates most of the cholesterol from meats
100
True or false: Pink grapefruit usually costs more than white, but it's more nutritious.
. True. Ounce for ounce, pink and white grapefruits have the same number of calories and amount of vitamin C, but the pink variety has more than 40 times more beta carotene, plus some lycopene, another important carotenoid.
100
False. Sugar is sugar, and no form of it offers significant nutritional advantages. Brown sugar is white sugar with a little molasses for coloring. Honey is sweeter than table sugar, but any additional nutrients in it are minuscule.
True or false: Honey and brown sugar are more nutritious than white sugar.
100
c. Fruit Group
The food group in question #1 is: a. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group b. Fats, Oils and Sweets Group c. Fruit Group d. Bread, Cereal, Rice and Pasta Group e. Milk, Yogurt, and Cheese Group
200
(b) A cup of prune juice has 3 milligrams of iron (that's 37% of the RDA for men, 17% of the RDA for premenopausal women).
Only one juice is high in iron. Is it (a) orange, (b) prune, (c) carrot, or (d) apricot?
200
True. Lime juice may kill bacteria on the surface of fish or shellfish, but it won't kill any dangerous microorganisms below the surface. Eating raw fish or shellfish marinated in lime juice (ceviche) is risky.
. True or false: Despite some rumors, a lime juice marinade cannot really "cook" raw fish or shellfish and kill all bacteria.
200
e. kiwi
What food doesn't belong to this food group? a. chicken b. steak c. lamb d. crab e. kiwi
200
d. salad dressing
What food doesn't belong to this food group? a. chocolate milk b. cream cheese c. ice cream d. salad dressing e. yogurt
300
(b, c, and d) Vegetable oils (except olive oil) and products made from them (such as margarine) are the richest sources. Nuts and wheat germ are also good. But most foods rich in vitamin E are very high in fat.
. Vitamin E is one of the few major nutrients not listed on nutrition labels, in part because only a few foods contain significant amounts. What are the best sources? (a) eggs, (b) wheat germ, (c) safflower oil, or (d) nuts.
300
a. Bread, Cereal, Rice and Pasta Group
the food group in question SMA is a. Bread, Cereal, Rice and Pasta Group b. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group c. Vegetable Group d. Fats, Oils and Sweets Group e. Fruit Group
300
True. Yogurt starts out as milk, which is fermented by bacteria. It is usually thickened with nonfat milk solids. Thus yogurt has more calcium than milk (up to 450 milligrams per cup) and more B vitamins. It can definitely play a role in a healthy diet, if you stick to the nonfat or low-fat kind.
True or false: Yogurt is as nutritious as milk—often more so. .
300
b. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group
The food group in question #3 is: a. Bread, Cereal, Rice and Pasta Group b. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group c. Vegetable Group d. Milk, Yogurt, and Cheese Group e. Fats, Oils and Sweets Group
300
b. Dairy Group
The food group in question #7 is: a. Fruit Group b. Dairy Group c. Vegetable Group d. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group e. Fats, Oils and Sweets Group
400
(a, b, and d) It is found primarily in members of the Brassica family, also known as cruciferous vegetables, such as broccoli, cabbage, kale, and cauliflower. These and other vegetables also contain other protective elements, some of which may not have been identified yet.
Sulforaphane, a compound thought to protect against cancer, is found in (a) broccoli, (b) cabbage, (c) tea, or (d) kale.
400
(all) Ounce for ounce, dried figs, broccoli, and cooked dry beans have as much or more calcium than milk. Of course, you shouldn't try to get all your calcium from figs and almonds—both are high in calories.
Say "calcium" and most people think milk, but other foods are rich in calcium as well—such as which of the following? (a) dried figs, (b) broccoli, (c) dried beans, or (d) almonds.
400
(b and c) The orange juice and broccoli have about 120 milligrams. (The new RDA is 90 milligrams for men, 75 for women.) A 6-ounce potato has 24 milligrams. Cheese has none.
Which of these provides enough vitamin C to meet the daily RDA? (a) an ounce of Cheddar cheese, (b) a cup of orange juice, (c) a cup of broccoli, or (d) a medium-size baked potato with its skin.
400
a. apricot
What food doesn't belong to this food group? a. apricot b. squash c. zucchini d. potato e. broccoli
400
e. Fats, Oils and Sweets Group
The food group in question #9 is: a. Dairy Group b. Vegetable Group c. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group d. Bread, Cereal, Rice and Pasta Group e. Fats, Oils and Sweets Group
500
. (c) Whole-wheat flour contains the bran and the germ, and thus is rich in vitamins, minerals, and fiber. Wheat flour, whether bleached or unbleached, loses vitamins and minerals when it is refined. Even when it is enriched, only some—not all—of these nutrients are added back in. "Twelve-grain" or "seven-grain" may not mean anything, since the bread can still be mostly re-fined wheat ("white") flour. Most rye and pumpernickel contain little or no whole grain, but if you can find whole-grain versions, they are good, too.
If you're looking for the most fiber in a loaf of bread, the operative words are (a) unbleached, (b) enriched wheat flour, (c) whole-wheat flour, or (d) twelve-grain.
500
8. No. Only 24% of its calories come from fat. (To compute the percentage of fat calories, multiply the grams of fat by 9—the number of calories in a gram of fat—and then divide the result by the number of calories per serving.) As a general rule, a food is considered "high-fat" if more than 30% of its calories come from fat. However, even those foods are not forbidden on a healthful diet. You have to balance them with other foods eaten in the meal and during the entire day so that, all together, fat contributes less than 30% of your daily calories.
The label on a frozen dessert tells you that a serving has 110 calories and 3 grams of fat. Is this a high-fat food?
500
b. beef
One of the following does not belong in this food group: a. banana b. beef c. peach d. nectarine e. prune
500
c. Vegetable Group
The food group in question #5 is: a. Meat, Poultry, Fish, Beans, Eggs, and Nuts Group b. Fruit Group c. Vegetable Group d. Fats, Oils and Sweets Group e. Bread, Cereal, Rice and Pasta Group
500
c. scallion
What food doesn't belong to this food group? a. noodles b. crackers c. scallion d. macaroni e. cous cous
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