March 15, 2004
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RECIPES for HEALTHY EATING |
Hey everyone, it's hard to believe that another year has flown by so quickly, but it's already National Nutrition Month again! So take some time to think about the ways that good nutrition makes you feel soooo good and leads to a longer and healthier life. No excuses here, either: good nutrition is for everyone! No matter where or how you live, or how busy you are, there are ways you can make good nutrition a part of your daily life.
Now, fire up those brain cells and get ready to take this year's National Nutrition Month Quiz, and test your nutrition IQ!
National Nutrition Month 2004 Quiz
1. Keeping a daily food record of what you eat is a good management strategy. True or False
2. Margarine contains fewer fats and calories than butter. True or False
3. Forty percent of American adults are overweight or obese (with a body mass index of 25 or above). True or False
4. Soy products are a good source of protein. True or False
5. Fruit drinks count as a serving from the fruit group in the Food Guide Pyramid. True or False
6. While you are shopping, it is okay to leave your groceries in the car for more than 2 hours. True or False
7. Drinking bottled water is healthier for you than tap water. True or False
8. Nuts are okay to eat as part of a low fat diet. True of False
9. You don't need to eat fruits, vegetables or whole grain foods to get your requirements for fiber. True or False
10. Kids who eat breakfast are more likely to keep their weight under control. True or False
11. When you eat a meal, it takes about 10 minutes for your brain to get the message that you are full. True or False
12. Making time for family meals means children and teens eat more nutritious foods. True or False
Answers:
1. True. This has been shown to be a very powerful behavior modification technique for weightmanagement to help you decrease calories and lose weight. Keeping a food record for a week or two can give you insight into your eating habits, and help identify areas you might need to change. It can help you think twice before indulging in a high fat snack.
2. False. Ounce for ounce, the calorie and fat content of regular margarine and butter are the same, about 35 calories and 4 grams of fat per teaspoon. Both are fat, but the source differs. Butter contains more saturated fat than margarine. Because margarine is made from begetable oil, it has no cholesterol. Choose soft tub or liquid margarines rather than stick margarines, which have more saturated and trans fats.
3. False. According to the Centers for Disease Control and Prevention, 61 percent of American adults are overweightor obese. Successful weight management strategies include keeping food logs, watching portion sizes, being active, and choosing healthy foods from the Food Guide Pyramid.
4. True. As a sourceof protein, most soy products like tofu, soy milk, whole soybeans, and tempeh are good alternatives to meat, poultry, and fish. Look for fat calcium-fortified soy milk and tofu. Soy milk is cholesterol-free, but the fat content is similar to 2 percent cow's milk; also look for low fat versions of soy milk.
5. False. No, not even if fruit juice is one of the ingredients. Many fruit- flavored drinks fit at the top of the Food Guide Pryamid because they are mainly water with fruit flavor and added sugars. Look for a 100 percent fruit juice, which is a good source of vitamin C.
6. False. Discard all perishable foods like milk, meat, soups, and leftovers that have been at room temperature for more than two hours to avoid the risk of food borne illness. Remember, when in doubt, throw it out!
7. False. Both bottles and tap water are monitores carefully for quality and safety. The only real nutritional differences may be the flouride and lead. Both tap and bottled water may or may not be flouridated. You need to check. In places where lead content of water is a concern, bottled water may be a good choice.
8. True. Although they are high in fat, nuts contain mostly unsaturated fat (a good fat), and are good sources of protein, magnesium, the antioxidant vitamin E, and selenium. Nuts have many health benefits and can be included in a low fat diet as long as the portions are small.
9. False. To meet the 25 to 35 gram daily target for fiber, eat at least five servings of fruits and vegetables a day, plus three servings of whole grain like whole wheat breads and cereals. Dietary fiber plays a variety of roles in maintaing good health.
10. True. They are also more likely to have lower blood cholesterol levels, meet their daily nutritional needs, attend school more frequently, and make fewer trips to the school nurse's office complaining of a tummy ache.
11. False. It takes about 20 minutes for your brain to the message that you are full. To avoid overeating, eat slowly and take time to enjoy your food.
12. True. Kids consume more nutritous meals if they eat an evening meal with their parents. In a recent study, kids who ate an average of six to seven family meals weekly had higher intakes of dairy foods and fruits and vegetables than kids who ate three or fewer family meals per week. Parents can be positive role models and help their kids adopt healthier eating habits.