Fruits
Vegetables
Protein
Grains
Oils
100
Fruits are always more expensive than other foods.
False. The USDA analyzed the prices of 154 different forms of fruits and found that more than half cost less than 25 cents per serving. Compared to a candy bar, soda, or snack grab bag, fruits are a bargain.
100
Beans are considered vegetables.
True. Beans are in a subgroup of vegetables along with peas. A few other subgroups include dark green vegetables, starchy vegetables, and red and orange vegetables which are categorized based on their nutrient content.
100
Protein is essential for bones, skin, and blood.
True. Protein is not just needed for muscles.
100
Fiber is added back into refined grains during the enrichment process.
False. B vitamins (thiamine, riboflavin, niacin, folic acid) and iron are added back in.
100
Trans fat and hydrogenated oils are different.
False. Look at the ingredients list for a better understanding of what type of oils are in your food. Even partially hydrogenated counts as trans fats!
200
Fruits can play a role in weight management.
True. Besides having vitamins and minerals that can help protect your health, many fruits are lower in calories and higher in fiber than other foods. Studies have shown that when people eat more low-calorie foods, they naturally eat fewer high-calorie foods. As part of a healthy diet, eating fruits instead of high-fat foods may make it easier to control your weight.
200
Sweet potatoes, white beans, soybeans, and spinach are all examples of vegetables that are a good source of potassium.
True. A few others include white potatoes, tomato products, lima beans, beet greens, lentils, and kidney beans.
200
All protein is the same.
False. Proteins are made from amino acids. Meats contain protein that delivers all the amino acids we need. These are called essential amino acids. Vegetables only deliver some.
200
Millet, bulgur, quinoa, and wild rice are all whole grain ingredients.
True. Look for these words, along with “whole grain oats, whole grain barley, whole wheat” in the ingredients list to see if a food item is whole grain.
200
Health benefits of omega 3 fatty acids include lowering risk of cardiovascular disease, aiding in inflammatory diseases, and helping to prevent Type 2 diabetes. True or False?
True Omega 3 fatty acids can be found in fish, fish oil pills, as well as flax seeds, walnuts, and greens
300
Frozen fruits are as healthy as fresh fruits.
True. Frozen fruits provide vitamins and minerals just like fresh fruits.
300
Vegetables contain cholesterol.
False. Vegetables do not contain cholesterol. They are also naturally low in fat and calories!
300
The more protein I eat, the more muscles I gain.
False. Just because you eat a lot of protein doesn't mean you will gain muscles. Excess protein is filtered out of your body. Muscles need energy from carbs to perform intense work. The key to building muscle is not extra protein, but extra carbs plus resistance training to increase the size of muscle fibers.
300
All brown colored breads are whole grain breads.
False. Coloring is not an indication of nutritional value. Some ingredients such as molasses contribute to the brown color.
300
If a nutrition label says 0g trans fat, there is no trans fat in the item.
False. Nutrition labels are allowed to label something having 0g of trans fat but may still include (at most) half a gram of trans fat per serving. Ex: oreo cookie
400
Fresh, frozen, canned, and dried varieties of fruits all count toward your daily recommendation.
True. Fresh, frozen, canned, dried, and juice varieties all count toward your daily recommendation. Choose fruits without added sugar or syrups. Although 100% fruit counts toward your daily recommendation, the majority of the total daily amount of fruits should come from whole fruits to help you get enough fiber.
400
Vegetables are important sources of nutrients such as potassium, dietary fiber, folate, vitamin A and vitamin C. Which choice does Vitamin A help with? A. Keeps eyes and skin healthy and helps protect against infections B. Helps heal cuts and wounds and keeps teeth and gums healthy.
A. Keeps eyes and skin healthy and helps protect against infections The second option (Helps heal cuts and wounds and keeps teeth and gums healthy) actually refers to Vitamin C!
400
There are 4 calories for every gram of protein consumed
True!
400
The recommended daily intake of fiber for women is the same as it is for men.
False. It is recommended that women get at least 25 grams of fiber daily and men get 38 grams.
400
Eating a 100% fat free diet is healthy.
False. We need some fats in our diet to help us carry out bodily functions. For example, vitamins A, D, E and K cannot be absorbed without the presence of fats.
500
There is very little to choose from when it comes to eating fruit for dessert.
False. There are lots of ways to add a serving of fruit to your dessert selections, such as: Top pudding, ice cream, or frozen yogurt with berries. Make fruit toppings for pancakes, waffles, or crepes. Grill fresh pineapple rings on the BBQ.Freeze fresh grapes and serve by itself.
500
Which of the following is not something dietary fiber from vegetables does? A. Help reduce blood cholesterol levels B. Helps increase blood sugar levels C. Helps reduce constipation D. Helps provide feeling of fullness with fewer calories
B. Helps increase blood sugar levels. Every other choice is true about dietary fiber!
500
Foods with protein can also be high in fat
True. Red meat contains saturated fat. Go for lean meats for a balanced diet
500
Foods with “net carbs” on their labels have fewer carbs and you should eat these foods if you are lowering your carb intake.
False. “Net carbs” is a marketing ploy used by food manufacturers that is not regulated.
500
Sources of saturated fats include nuts, seeds, and vegetable oils
False. Saturated fats are solid at room temperature and are found in things like butter, beef, and other animal products (though not fish)
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