Fruits
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
Fiber is found in the pulp of the fruit. When juice is made (either commercially or at home with a juicer), the pulp is usually removed. Unfortunately, the fiber goes with it.
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
"Make half your plate fruits and vegetables" is a key nutrition message of MyPlate and the Dietary Guidelines for Americans. MyPlate is a visual reminder to make half your plate fruits and vegetables.
What is the most common food from the Grain Group eaten in the United States?
A. Tortillas
B. Bread
C. White rice
D. Cereal
B. Bread
Bread is the most common food from the Grains Group eaten in the United States.
Should you wash or rinse raw meat or poultry before you cook it?
Yes
No
No
Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to be spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking (baking, broiling, boiling, and grilling) to the right temperature kills the bacteria.
What important mineral is found in all foods in the Dairy Group?
A. Vitamin C
B. Riboflavin
C. Calcium
D. Fiber
C. Calcium
All foods in the Dairy Group contain calcium – a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.
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.
What vitamin gives carrots and sweet potatoes their orange color?
A. Vitamin D
B. Folate
C. Vitamin A
D. Vitamin B
C. Vitamin A
Beta-carotene, a form of vitamin A, gives these foods their orange color, and is also good for eye health, the immune system, and reproduction.
What is the best way to know that the bread you are buying is a whole-grain bread?
A. The bread tastes "grainy."
B. Bread is brown in color.
C. The label says "100% wheat."
D. Any ingredient includes the word "whole."
D. Any ingredient includes the word "whole."
Breads 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. Also, you cannot rely on the color or texture of a bread to show that it is a whole grain. Whole grain examples of grain products include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, and wild rice.
Most Americans get enough protein in their diets.
True
False
True.
Most Americans get enough protein in their diets, but may need to make leaner and more varied selections of the foods in the Protein Foods Group. These recommended choices include lean meats, seafood, and plant-based proteins such as dried peas and beans, and nuts.
Milk is the only food that contains calcium.
True
False
False.
Calcium is in all foods in the Dairy Group. These include milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. Non-dairy sources of calcium include calcium-fortified juices, cereals, breads, rice milk, almond milk, canned fish (sardines or salmon with bones), soybeans and other soy products (tofu made with calcium sulfate, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).
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 risk for heart disease, protect against certain types of cancer, and help maintain proper bowel function.
What food group are beans, peas, and lentils counted in?
A. Vegetable group
B. Protein group
C. Neither
D. Both
D. Both
Beans, peas, and lentils can be counted in either food group because they contain nutrients that are similar to foods in the Vegetable Group (fiber, potassium, and folate) and the Protein Foods Group (protein, iron, and zinc). Because of their high nutrient content, consuming beans, peas, and lentils is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.
Refined grains are grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Which of these foods is a refined grain?
A. OatmealC. White Rice
White rice is a refined grain. Choose brown rice, wild rice, or quinoa for a whole grain alternative to white rice.
Foods in the Protein Foods Group provide protein, but which of these foods from that group 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.
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. Non-dairy sources of calcium include calcium-fortified juices, cereals, breads, rice milk, almond milk, canned fish (sardines, salmon with bones), soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).
Fruits are sources of which of the following?
A. Folate
B. Vitamin D
C. Calcium
D. Protein
A. Folate
Folate is one of the B vitamins and is needed by all of our cells for growth. Although vitamin D and calcium are not typically found in high amounts in fruits, you can find some 100% orange juices that are fortified with calcium and vitamin D. You’ll commonly see this advertised on the front of the container.
Carrots, onions, and sweet potatoes are all vegetables and are what part of a plant?
A. Seeds
B. Flower
C. Root
D. Stem
C. Root
These are all "root vegetables"; the part you eat is grown underground.
Folate (from foods such as spinach and black-eyed peas) and folic acid (from fortified foods such as enriched grains and from supplements) are especially important for which of the following groups?
A. Children under 2 years old
B. Women of childbearing age
C. Athletes
D. All of these
B. Women of childbearing age
Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg (micrograms) of synthetic folic acid from fortified foods or supplements. This reduces the risk of several serious birth defects.
Nuts and seeds are good sources of what?
A. Protein
B. Dietary fiber
C. Vitamin E
D. All of the above
D. All of the above
Nuts and seeds are good sources of protein, dietary fiber, minerals, and vitamin E.
What type of milk is recommended for adults?
A. Fat-free (skim)
B. Buttermilk (full fat)
C. Reduced fat (2%)
D. Whole milk
What type of milk is recommended for adults?
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.
Which of these foods is actually a fruit in plant biology?
A. Onion
B. Pepper
C. Mushrooms
D. All of the above
B. Pepper
In plant biology, a fruit contains the seeds of a plant. Though it is botanically a fruit, a pepper counts toward the Vegetable Group because we eat peppers in a similar way to vegetables (on sandwiches, in soups, in pasta sauces). Likewise, tomatoes, squash, cucumbers, and pumpkins all contain the seeds of the plant and are therefore botanically fruits.
Which of these is a subgroup of vegetables?
A. Raw
B. Grounded
C. Dark-green
D. Seeded
C. Dark-green
The subgroups of vegetables are dark-green vegetables; red and orange vegetables; beans, peas, and lentils; starchy vegetables; and other vegetables. It is important to get a variety of vegetables from these subgroups because different subgroups have different amounts of vitamins and minerals. Broccoli, kale, bok choy, and romaine lettuce are examples of dark-green vegetables.
About how much of the grains you eat should be whole grains?
A. One quarter
B. One half
C. None
D. All of them
B. One Half
"Make at least half your grains whole grains" is a key nutrition message of MyPlate and the Dietary Guidelines for Americans. Among several other nutrients -- such as selenium and B vitamins -- whole grains provide fiber which has been linked to reducing blood levels of cholesterol, which reduces heart disease risk.
Which type of amino acids can we get only from food?
A. Essential Amino Acids
B. Nonessential Amino Acids
C. Active Amino Acids
D. Stationary Amino Acids
A. Essential Amino Acids
Our bodies can produce nonessential amino acids on its own.
What type of milk is recommended for infants less than 6 months old?
A. Fat-free (skim)
B. Low fat (1%)
C. Reduced fat (2%)
D. Whole milk
E. None of these milks are recommended.
E. None of these milks are recommended.
While milk contains beneficial nutrients for children, it is recommended that infants up to 6 months old get all of their nutrition from breast milk or formula. The amounts of protein, sodium, and potassium in cow’s milk are too high for infants. Also, plain milk does not have as many nutrients as breast milk or infant formula and this can affect a baby’s growth and development.