Diary
Fruits
Grains
Other
100
Milk is the only food that contains calcium.
True
False
False
Calcium can also be found in other dairy foods like yogurt, cheese, tofu, canned salmon, and sardines (if bones are eaten)
100
Which of these nutrients can you get from eating whole fruit that is not usually found in juice?
A. Vitamins
B. Minerals
C. Fiber
D. Sugar
C. Fiber
100
Which of these foods is a refined or processed grain?
A. Oatmeal
B. Bulgur (cracked wheat)
C. White rice
D. Popcorn
E. All of the above
C. White Rice
Opt for brown rice for a more nutritious option. Refined grains are grains that have their outer covering removed. Although this improves their texture and shelf life, it also removes dietary fiber, iron, and many B vitamins.
100
Protein Foods can contribute to sodium intake.
True
False
True
Packaged and prepared meat, poultry, and seafood products are common sources of sodium (salt). Sodium is added to packaged foods during processing such as in curing meat, enhancing flavor, or as a preservative.
200
How many cup-equivalents from foods in the Dairy Group are recommended for adults each day?
A. 1 cup
B. 2 cups
C. 3 cups
D. 4 cups
C. 3 cups
Consuming 3 cups of foods from the Dairy Group each day will provide you with the recommended amount of calcium and other important nutrients like potassium and vitamin D.
200
Which of these foods is a source of vitamin C?
A. Pineapples
B. Strawberries
C. Oranges
D. All of the above
D. All of the above
200
About how much of the grains you eat should be whole grains?
A. None
B. One quarter
C. One half
D. All of them
C. One half
200
Which of these foods provide protein, and is also a source of calcium?
A. Peas
B. Sardines
C. Chicken
D. Ham
B. Sardines
Eating canned fish with the bones, like sardines or anchovies, provides you with calcium. Because the bones are soft, they are edible.
300
Which of these dairy products contains healthy bacteria (also called “probiotics”)?
A. Milk
B. Cheese
C. Yogurt
D. Ice Cream
C. Yogurt
Certain specific bacteria are added in the process of making yogurt from fluid milk. Yogurts that contain probiotics will say “live and active cultures” on the package.
300
What do fruits have that make them sweet?
A. Vitamin C
B. Fiber
C. Fructose
D. Protein
E. Pleasing or agreeable personalities
C. Fructose
300
What is the most common food from the Grain Group eaten in the United States?
A. Tortillas
B. Bread
C. White rice
D. Popcorn
E. Pancakes
B. Bread
300
Nuts and seeds are good sources of what?
Protein
Dietary fiber
Minerals
Vitamin E
All of the above
E. All of the above
400
What important mineral is found in all foods in the Dairy Group?
A. Vitamin C
B. Riboflavin
C. Calcium
D. Fiber
C. Calcium
400
Potassium is a nutrient that many Americans don’t get enough of. Which of the following is a good fruit source of this mineral known to help regulate blood pressure?
A. Dried Apricots
B. Bananas
C. Orange Juice
D. All of the above
D. All of the above
Potassium is a nutrient found in a wide variety of foods – from all the fruits listed above to some beans (white beans, soy beans), vegetables (spinach, potatoes), fish (halibut, tuna), and low-fat yogurt and milk, too.
400
What is the best way to know that the bread you are buying is whole-grain bread?
A. The bread tastes "grainy."
B. Bread is brown in color.
C. The label says "100% wheat."
D. Another customer says so.
E. Any ingredient includes the word "whole."
E. Any ingredient includes the word "whole."
Bread labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Look for the word "whole" in the ingredient list.
you cannot rely on the color or texture of bread to show that it is a whole grain.
400
What color vegetable should you eat the most?
A. Orange -- they taste best
B. Purple -- they're rare and exotic
C. Green -- because kale is green
D. A variety of colors
D. A variety of colors
500
What type of milk is recommended for adults?
A. Fat-free (skim)
B. Buttermilk (full fat)
C. Reduced fat (2%)
D. Whole milk
A. Fat-free
fat-free (skim) milk has all of the vitamins, minerals, and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories. Low-fat (1%) milk is also recommended for adults.
500
The fiber found in fruit is associated with which of the following health outcomes?
A. Strengthening bones
B. Making new blood cells
C. Building muscle
D. Maintaining proper bowel function
D. Maintaining proper bowel function
As a part of an overall healthy diet, eating foods that contain fiber – such as fruits, vegetables, and whole grains – may reduce the risk for heart disease, protect against certain types of cancer, and help maintain proper bowel function.
500
About how much of your plate should be fruits and vegetables?
A. One quarter
B. One half
C. Three quarters
D. All of it
B. One half
