How nutrition-savvy are you? Take our nutrition quiz

Are you savvy about nutrition? How much do you know about whole grains, fiber and healthy fat? Answer these questions to test your nutrition knowledge.

1) Avocado is a good source of:

A. Saturated fat
B. Fiber
C. Calcium
D. Vitamin A

B. Avocados are a surprisingly good source of fiber. One half of an avocado has 7 grams of fiber and is about 160 calories. Avocados are also a good source of heart-healthy monounsaturated fat, the same type of fat found in olive oil.

2) Which of the following is not a whole grain?

A. Barley
B. Oatmeal
C. Wheat bread
D. Brown rice

C. Oatmeal, barley and brown rice are all excellent sources of whole grains. Wheat bread, unless the label specifically says “100% whole wheat,” is typically made of regular processed white (wheat) flour. And sometimes it’s made with added coloring to make it darker. This type of bread typically is not a good source of fiber and other nutrients found in whole grains.

3) Which of the following has the most fiber per cup?

A. Brown rice
B. Broccoli
C. Lentils
D. Blackberries

C. Lentils contain a whopping 16 grams of fiber in 1 cup (cooked). Blackberries come in second, with a very respectable 7 1/2 grams of fiber, followed by brown rice and broccoli (both have 4 grams per cup).

4) An ounce of cheese is about the size of:

A. A deck of cards
B. A DVD case
C. Three dice

C. One ounce of cheese is about the same size as three dice put together or a typical pre-sliced piece. Full-fat cheese (most cheddar, gouda and Monterrey, for instance) has about 100 calories and 9 grams of fat per serving. Low-fat cheese (like part-skim mozzarella or reduced-fat cheddar) has anywhere from 50 to 70 calories and 3 to 7 grams of fat per serving (per ounce), depending on the brand and percentage of milk fat.

5) Which one has the most sugar per 12 fluid ounces?

A. Bottled sweetened ice tea
B. Chocolate milk
C. Soda (non-diet)
D. Orange juice

C. Regular soda just squeaks by as the leader in this group, with 40 grams (10 tsp!) of sugar. Most sodas come in 12-ounce cans, so this is a standard serving size. Bottled sweetened ice teas have about 38 grams of sugar in 12 ounces, but typically come in 16-ounce bottles. So when you drink a whole bottle, you get 52 grams (13 tsp) of sugar. Chocolate milk and OJ both have about 36 grams (9 tsp) of sugar per 12 ounces, but they also deliver other nutrients, such as vitamin C and calcium. Note: there are 4 grams of carbohydrate in every 1 teaspoon of sugar.

6) It’s 4 p.m. and hunger strikes. Which is the best snack option?

A. A bowl of vegetable and bean soup
B. A serving of whole-grain crackers and low-fat cheese
C. Half a turkey sandwich on whole-wheat bread
D. One-quarter cup of hummus and medley of raw veggies
E. All of the above

E. You guessed it: all of the options above would make great afternoon snacks, all for around 250 calories or less. Remember, the word “snack” does not have to conjure up images of potato chips or candy bars. Fueling your body mid-afternoon with a healthy “mini-meal” can stave off trips to the vending machine, keep your blood sugars at an even keel and prevent overeating at dinner.

7) When trying to lose weight, try to eat as little fat as possible.

True or False?

False. Including some healthy fat in your meal plan is a safe and healthy way to lose weight, as long as your overall calorie intake is in check. In fact, up to 25 percent to 30 percent of your calories can come from fat, even on a weight loss plan. Fat can help keep blood sugar levels even, prevent cravings, contribute to feeling full or satisfied, and add flavor. Just be sure to choose healthy sources of fat, such as avocado, nuts and seeds, olive and canola oils and fatty fish like salmon and sardines.

8) Getting 15 grams of fiber a day is enough to reap benefits.

True or False?

False. Experts advise that most people get about 30 grams of fiber a day. The formula is: consume 14 grams of fiber for every 1,000 calories consumed. Increase your fiber intake in proportion if you eat more than 2,000 calories. Also, be sure to increase fiber slowly and drink plenty of water to avoid gas.

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