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Nutrition Quiz

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How Well Do You Know the Food You Eat?
A Nutrition Quiz

By Mary Vlahos

Getting the proper nutrition is as much what not to eat as it is what to eat. Reading labels and doing online research about nutrition is time consuming but necessary. Here is a short quiz to get you going. You might be surprised at some of these answers.

1. What has the most vitamin C?
a. An orange
b. A grapefruit
c. A large red pepper
d. A cup of broccoli

2. What has the most fat?
a. Ground beef
b. Ground pork
c. Ground turkey
d. It depends

3. Which one of these is highest in carbohydrates?
a. A vanilla cupcake with buttercream frosting
b. A plain bagel
c. 1 cup of mashed potatoes
d. A full size Snickers bar

4. Which one of these has the highest amount of sodium?
a. 1/4 cup of Parmesan cheese
b. 1 – 24-oz. can of spaghetti sauce
c. 1 tablespoon of Teriyaki
d. 1 cup of vegetable juice cocktail

5. What has more calories?
a. 1 tablespoon of butter
b. 1 tablespoon of margarine
c. They are about the same

6. Which popular restaurant item has the fewest calories?
a. A White Castle Chocolate Shake
b. A McDonald’s Big Mac with Cheese
c. Applebee’s Oriental Chicken Salad
d. TGI Friday’s Chipotle Yucatan Chicken Salad

7. What food is the best source of Potassium?
a. A medium banana
b. A mango
c. A medium sweet potato with skin
d. A medium avocado

8. Which choice has the most fiber?
a. 3 cups of air popped popcorn
b. 1 cup raspberries
c. 1 cup of brown rice
d. A medium pear

9. What food below has the most iron?
a. 3 oz. of beef or lamb
b. A chicken liver
c. 1/2 cup of pumpkin seeds
d. 4 oysters

10. Which of the items below has the highest saturated fat?
a. 1 tablespoon of butter
b. 1 tablespoon of heavy cream
c. 1 oz. of coconut
d. 1 oz. of brazil nuts

11. Which one of these is a source of complete proteins?
a. Meat
b. Nuts and seeds
c. Quinoa
d. Beans
e. a and c
f. All of the above

12. Which one of these fast food items is highest in calories?
a. Burger King tender grill chicken sandwich
b. Arby’s melt roast beef sandwich
c. Panera Bread turkey café sandwich on asiago cheese focaccia bread
d. 6 pack of McDonald’s Chicken McNuggets

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I hope you learn something new and unexpected. Remember to always read labels, look up restaurant menus online before you go out, and do some online research to determine what the best foods are for your dietary needs. Knowledge is the key to a healthy lifestyle.

How Well Do You Know the Food You Eat? – Answer Key

1. c
A large red pepper has 186 grams, almost 3 times the vitamin C of an orange. Even broccoli passes citrus fruits in C content.

2. d
It depends on the ratio of fat ground into the meat. Some ground turkey can be 20% fat while some ground beef can be only 10% fat. When you read the label on ground meat 90/10 or 80/20 it refers to the ratio of lean meat to fat.

3. b
A bagel has 48 grams of carbs, almost twice as much as the cupcake or Snickers bar at 28 grams each.

4. c
I always knew that sodium was high in teriyaki but at 690 mg a tablespoon, it beats out even a can of spaghetti sauce at 610 mg.

5. c
Butter and margarine are both about 100 calories a tablespoon. There are some spreads that are like margarine that are lower in calories.

6. b
Yes, this was a shocker. The Big Mac was the lowest and came in at 563 calories. Which was the highest? The milkshake had 1680 calories. The salads were no diet foods either. Applebee’s oriental chicken salad weighed in at 1380 calories and TGI Friday’s salad at 860 calories. This is a lesson that salads are not always a healthy choice.

7. d
A medium avocado has 980 mg of Potassium, almost twice the potassium of all of the other foods.

8. b
This one surprised me too. The fruits win out with one cup of raspberries at 8 grams of fiber and a medium pear with 6 grams of fiber. Popcorn was only 2 grams and brown rice was only 3.5 grams. A great reason to eat your fruit.

9. c
I was very happy to see it wasn’t the liver. As a person with iron deficiency I’m thrilled that pumpkin seeds have 17 mg of iron. Much more than the chicken liver at 5.7 mg, the beef at 3.2 mg, or even the oysters at 9.2 mg.

10. c
I was a little disappointed in this one. I love coconut! It has 16 grams of saturated fat per oz. Butter is at 7.2 grams and heavy cream at 3.5 grams per tablespoon. Brazil nuts were at 4.2 grams per oz. Everything in moderation; I’m not giving up my coconut.

11. e
Your body needs 22 different amino acids, and the only two sources on this list that have them all are meat and quinoa. The others are sources of protein but they are not in themselves complete proteins. If you’re a vegetarian it is important to pair proteins that complement each other giving you the essential amino acids necessary for good health.

12. c
This one wasn’t even close. The Panera sandwich was 810 calories, with the Burger King chicken sandwich coming in at 510 calories, chicken nuggets at 280, and the Arby’s melt at 340.

**All nutritional information is estimated and may vary with quantity, volume, product ingredients, or other variables.**

Nutrition Quiz

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