Test Your Nutrition Knowledge – Healthy Eating Quiz

1. For healthy eating, all the grains you eat should be whole grain.
   True False 
   1. FALSE! It’s true that whole grains are more nutritious than refined grains. But good nutrition is also about enjoying our foods, and sometimes we might like the refined version better. For example, we might enjoy a Chinese dish with white rice more than with brown. The official healthy eating recommendation is to choose whole grain for at least half of your grains each day, so that leaves wiggle room for those times we prefer the refined version. If the whole grain version satisfies, however, go for it! Other common whole grains include whole wheat, quinoa, hulled barley, millet, rye, bulgur, and oats.
2. We all need at least 8 to 10 cups of water every day.
   True False
   1. FALSE. The amount of fluid an individual needs changes from day to day based on many factors. The National Academy of Sciences estimates the average woman probably meets her needs with 11 cups of fluid per day. But it’s only an estimate because many factors influence fluid needs, such as activity level, environmental temperature, humidity, the foods we eat, alcohol consumption, and medications. Note, too, that we’re talking about fluid, not water. Many foods contribute to our fluid intake, such as fruit, vegetables, milk, soups, etc. So it’s not necessary to down 11 cups of water a day. Still, many of us don’t get enough fluid so regularly drinking a few cups of water a day is a good idea.
3. Live bacteria found in some fermented foods may boost our immune system.
   True False
   1. TRUE. Foods such as yogurt with live active cultures, or probiotics (‘good’ bacteria), may play a role in disease prevention. Studies suggest they may help reduce risk of digestive problems, colon cancer and ulcers, and enhance immune function.
4. Plant sterols/stanols can help lower cholesterol levels.
   True False
   1. TRUE. Plant sterols or stanols, also referred to as sterol esters, are naturally occurring compounds in plants that can help lower cholesterol levels by competing with cholesterol for absorption in the digestive tract. Many foods such as margarines, granola bars, and yogurts now have high levels of these plant compounds added to them to help consumers manage cholesterol levels.
5. People with diabetes should avoid foods with added sugars.
   True False
   1. FALSE. Most people with diabetes can eat foods with added sugars. When it comes to managing diabetes, it’s more important to consider the total amount of carbohydrate a meal contains from all foods (grains, starchy vegetables, fruit, many milk products, and added sweeteners) instead of trying to avoid added sugar.
6. Fat-free foods are a better choice than sugar-free foods to help you manage your weight.
   True False
   1. FALSE. Neither fat free or sugar free claims guarantee that a food will be lower in calories than the original product. It may mean also that the food is less satisfying than the original version. When choosing modified foods (low fat, sugar free, low carbohydrate, low sodium, etc.), make sure you like the taste, then judge whether it actually helps you to choose the modified version. When eating according to hunger cues, reduced-calorie products may not make a difference because our bodies guide us in eating enough to meet our calorie needs. So if we cut back calories in one food, we may just end up eating them from another to get enough calories in a meal or snack.
7. For good health and healthy weights, we should try to avoid red meat altogether.
   True False
   1. FALSE. This myth likely arose from the fact that red meat does contain saturated fat, and eating too much saturated fat can raise blood cholesterol levels, increasing risk for heart disease. But leaner cuts of red meat such as tenderloin, round, top sirloin and flank can fit easily into healthy eating. Plus, red meat is a great source of heme iron, which is easily absorbed by the body. Getting enough iron is important for women prior to menopause.
8. Eggs are high in cholesterol so we really need to eat no more than two a week.
   True False
   1. FALSE. While eggs are a major source of dietary cholesterol, it’s actually more important to minimize saturated fat intake when trying to reduce blood cholesterol levels. Because genetic differences determine how each person handles the cholesterol in food, there is no standard for how often eggs should be consumed. Check with your physician or registered dietitian if you have concerns about dietary cholesterol.
9. Because many of us don’t get enough vitamin D, we should take supplements.
   True False
   1. TRUE…maybe. Vitamin D is getting a lot of attention lately for its potential role in reducing risk of several diseases. But it’s possible to take too much of this fat-soluble vitamin, especially when taking supplements. Be conscious of overdoing it on this vitamin as it is now added to many foods, medications, and supplements.
10. Foods with a low glycemic index are healthier than foods with a high glycemic index.
    True False
    1. FALSE. The glycemic index (GI) rates how significantly a food might elevate blood sugar during the two hours after eating that food. It doesn’t guarantee, however, that the food is necessarily healthier. For example, the GI of chocolate is 49 while that of watermelon is 72.

To understand more about the glycemic index, read our FitBriefing ‘The Glycemic Index for Type 2 Diabetes & Weight Loss – The Next Diet Fad?