Vegetables/Fruit/Protein
True or False: Dried fruit is healthier than fruit juice and fresh fruit.
False.
Eat fresh fruit more often than fruit juice or dried fruit.
True or False: Full fat dairy products are high in saturated fats.
True.
limiting foods that are high in saturated fat (such as fatty meats, full-fat dairy products, and tropical oils) can assist (along with low-sodium diet) in decreasing hypertension.
True or False: Vegetables are healthiest when eating them fresh versus defrosted from frozen.
False. Vegetables can be fresh, frozen or canned
How many cups of water should you drink a day?
6-8 cups.
Which of the following is NOT a protein food:
1) legumes, nuts, seeds
2) tofu, fortified soy beverage
3) fish, shellfish, eggs, poultry
4)lean red meat
5) All of the above
5) all of the above.
Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meat including wild game, lower fat milk, lower fat yogurts, lower fat kefir, and cheeses lower in fat and sodium.
What are the top three food sources of calcium?
1) 2 slices CHEESE (355 mg)
2) 1 cup MILK (300 mg)
3) 3/4 cup YOGURT (265-320 mg)
Diets high in which of the following is NOT associated with lowering your cardiovascular disease risk:
1) SOY PROTEINS
2) DIETARY FIBRE (whole grain foods)
3) MEAT
4) VEGETABLES AND FRUITS
MEAT is not associated with lowering your cardiovascular disease risk.
True or False: Coffee, tea or alcoholic beverages do not count 100% he required amount of cups of liquid/day.
True. These drinks are eliminated from the body quickly.
True or False: Aim to eat at least one dark green and one orange vegetable a day.
True
When looking at nutrition facts of grain products, what are three facts to look for?
low in fat, salt and sugar
True. baked beans= 163 mg and broccoli = 100 mg
Sugar found in processed sugar, honey, syrups, fruit juices and fruit juice concentrates should make up what percent of your daily diet?
10%
True or False:
Alcohol should be limited to no more than 4 drinks per day for men and women.
False.
Women= 1 drink/day
Men= 2 drinks/day
True or False: In terms of health, eating deep fried cauliflower is equivalent to eating roasted cauliflower with vegetable spray.
False. enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
False. There are 200 IU of vitamin D in two cups of Milk. You need 800 IU a day when 65+ years old.
True or False: In 2017, the main contributors of sodium in Canada were bakery products, processed meats, cheeses, soups, sauces, dips, gravies, and condiments.
True. Limit sodium to less than 2300 mg per day (ages 14 and older)
True or False:
Energy needs (amount of calories you need a day) are individual and depend on a number of factors, including levels of physical activity.
True.
True or False: Among protein foods, eat animal based protein more often than plant based.
False.
Consume plant-based protein more often (legumes, nuts, seeds).
True or False: Whole wheat, wheat bran, oat bran, oatmeal and white bread are the best sources of whole grains.
False. White bread is not a good source of whole grain.
True or False: Coconut milk and Cow's milk are equally healthy sources of protein.
False: Coconut milk is high in saturated fat.
Lower intakes of foods that contain mostly saturated fat, through replacement with foods that contain mostly unsaturated fat, helps lower cardiovascular risk factors such as LDL-cholesterol.
In 2015, the major food sources of saturated fat were cheeses, red meat, butter and hard margarine.
True or False:
On nutrition label= Total sugars with 15% or
more of the % DV (equivalent to 40 grams or more) can help identify foods high in free sugars.
True:
15% or more of the % DV (equivalent to 15 grams or more) can help identify foods high in free sugars.
Limit coffee to no more than 3 cups a day.
False. Limit coffee (and caffeinated drinks) to no more than 2 cups a day.