and Nutrition Pop Quiz
how savvy you are about food and nutrition by taking this little
quiz developed by UC Berkeley. Some questions have more than
Only one juice is high in iron. Is it (a) orange,
(b) prune, (c) carrot, or (d)
True or false: Trimming the fat eliminates most of the
cholesterol from meats.
Vitamin E is one of the few major nutrients not listed on nutrition
labels, in part because only a few foods contain significant
amounts. What are the best sources? (a) eggs, (b)
wheat germ, (c) safflower oil, or (d) nuts.
Sulforaphane, a compound thought to protect against cancer,
is found in (a) broccoli, (b) cabbage, (c)
tea, or (d) kale.
If you're looking for the most fiber in a loaf of bread, the
operative words are (a) unbleached, (b) enriched
wheat flour, (c) whole-wheat flour, or (d) twelve-grain.
True or false: Pink grapefruit usually costs more than
white, but it's more nutritious.
Say "calcium" and most people think milk, but
other foods are rich in calcium as wellsuch as which of
the following? (a) dried figs, (b) broccoli, (c)
dried beans, or (d) almonds.
The label on a frozen dessert tells you that a serving has 110
calories and 3 grams of fat. Is this a high-fat food?
True or false: Honey and brown sugar are more
nutritious than white sugar.
True or false: Despite some rumors, a lime juice marinade
cannot really "cook" raw fish or shellfish and kill
True or false: Yogurt is as nutritious as milkoften
Which of these provides enough vitamin C to meet the daily RDA?
(a) an ounce of Cheddar cheese, (b) a cup of orange
juice, (c) a cup of broccoli, or (d) a medium-size
baked potato with its skin.
(b) A cup of prune juice has 3 milligrams of iron (that's
37% of the RDA for men, 17% of the RDA for premenopausal women).
False. All animal products contain cholesterol, which
is found equally in the lean meat and the fat: about 20 to 25
milligrams per ounce. But it is still important to trim the
fat from all meats and discard poultry skin, because the highly
saturated fat has a worse effect on your blood cholesterol than
dietary cholesterol itself.
(b, c, and d) Vegetable oils (except olive oil)
and products made from them (such as margarine) are the richest
sources. Nuts and wheat germ are also good. But most foods rich
in vitamin E are very high in fat.
(a, b, and d) It is found primarily in members
of the Brassica group, also known as cruciferous vegetables,
such as broccoli, cabbage, kale, and cauliflower. These and
other vegetables also contain other protective elements, some
of which may not have been identified yet.
(c) Whole-wheat flour contains the bran and the germ,
and thus is rich in vitamins, minerals, and fiber. Wheat flour,
whether bleached or unbleached, loses vitamins and minerals
when it is refined. Even when it is enriched, only somenot
allof these nutrients are added back in. "Twelve-grain"
or "seven-grain" may not mean anything, since the
bread can still be mostly re-fined wheat ("white")
flour. Most rye and pumpernickel contain little or no whole
grain, but if you can find whole-grain versions, they are good,
True. Ounce for ounce, pink and white grapefruits have
the same number of calories and amount of vitamin C, but the
pink variety has more than 40 times more beta carotene, plus
some lycopene, another important carotenoid.
(all) Ounce for ounce, dried figs, broccoli, and cooked
dry beans have as much or more calcium than milk. Of course,
you shouldn't try to get all your calcium from figs and almondsboth
are high in calories.
No. Only 24% of its calories come from fat. (To compute
the percentage of fat calories, multiply the grams of fat by
9the number of calories in a gram of fatand then
divide the result by the number of calories per serving.) As
a general rule, a food is considered "high-fat" if
more than 30% of its calories come from fat. However, even those
foods are not forbidden on a healthful diet. You have to balance
them with other foods eaten in the meal and during the entire
day so that, all together, fat contributes less than 30% of
your daily calories.
False. Sugar is sugar, and no form of it offers significant
nutritional advantages. Brown sugar is white sugar with a little
molasses for coloring. Honey is sweeter than table sugar, but
any additional nutrients in it are minuscule.
True. Lime juice may kill bacteria on the surface of
fish or shellfish, but it won't kill any dangerous microorganisms
below the surface. Eating raw fish or shellfish marinated in
lime juice (ceviche) is risky.
True. Yogurt starts out as milk, which is fermented by
bacteria. It is usually thickened with nonfat milk solids. Thus
yogurt has more calcium than milk (up to 450 milligrams per
cup) and more B vitamins. It can definitely play a role in a
healthy diet, if you stick to the nonfat or low-fat kind.
(b and c) The orange juice and broccoli have about
120 milligrams. (The new RDA is 90 milligrams for men, 75 for
women.) A 6-ounce potato has 24 milligrams. Cheese has none.
Reference Source 98