Transcript Nutrition Quiz

Nutrition Quiz
A Dietitians’ Exchange, L.L.C.
Diet Myths
Question 1: True/False Fat is
bad for you?
Question 1: Fat is bad for you?
• FALSE. This is a myth. There are good
fats that exists and can help in disease
prevention and good health. These are
naturally occurring in foods like nuts,
avocados, and fish.
• Monounsaturated, polyunsaturated, and
Omega-3.
Question 2: True/False Eating late at
night will make you gain weight?
Question 2: Eating late at night
will make you gain weight?
• FALSE. This is also a myth. The issue with
late night eating is we usually consume more
calories late at night due to deprivation
throughout the day. There are no magic
hours to eating. Consume a good breakfast,
keep meals on a schedule, and include
healthy snacks.
Question 3: True/False Highprotein/low-carbohydrate diets are a
healthy way to lose weight.
Question 3: High-protein/lowcarbohydrate diets are a healthy
way to lose weight.
• No, high protein diets tend to cause an increase in
consumption of saturated fat. This can put you at
risk for cardiovascular diseases. The diet also puts
one’s body in a state of ketosis: changing the body’s
chemistry. The body prefers carbohydrate (glucose)
for fuel. The body is most efficient in operating on
glucose.
• While some weight may be lost with diet alone, the
combination of diet and exercise results in better
weight loss and weight management.
General Nutrition
Question 4: True/False. Butter and
margarine have about the same
number of calories.
Question 4: True/False. Butter
and margarine have about the
same number of calories.
• True. There are about 100 calories and 12 grams
of fat per tablespoon of margarine or butter.
• Margarine is made from a liquid oil that is turned
into a solid through a process called
hydrogenation. This process adds the unhealthy
trans fats, which increases one’s risk of heart
disease.
• If you prefer margarine, look for trans fat-free
margarine spreads that are lower in calories and
fat.
Question 5: Low Fat means Low
Calorie?
Question 5: Low Fat means Low
Calorie?
• Low fat items can be higher in calories than
full fat options due to added sugars and
carbohydrates.
• The key is to pay attention to food labels.
Read how many calories there are. Low fat
options can have a high amount of calories
but are ignored because the item was
assumed to be a “diet” option.
• Too many calories coming from any source
will result in weight gain.
Question 6: What are the best food
sources of vitamins and minerals?
Question 6: What are the best
food sources of vitamins and
minerals?
• Fruits and vegetables are some of the best
sources of vitamins and minerals in addition
to fiber.
• A 2005 study found that only 32.6% of adults
consumed fruit two or more times per day
and only 27.2% ate vegetables three or more
times per day.
• The current recommended intake is for 9
servings of fruits and vegetables per day;
most should be vegetables.
Question 7: All herbal supplements are
safe?
Question 7: All herbal
supplements are safe?
• No, not all herbal supplements are tested for
identity, purity, strength, and composition.
Toxic substances and prescription drugs
have been found in some herbal
supplements. Consult your physician before
beginning any supplement. U.S.
Pharmacopeia rating on a label means that
the product is regulated for purity and
strength by the FDA.
Question 8: What are some of the “bad”
foods?
Question 8: What are some of
the “bad” foods?
• There are no “bad” foods and eliminating foods from
your diet can cause you to crave them even more.
• Portion control is key. Recipe modification can aid in
reducing fat and sugar in most prepared foods,
creating a better meal option.
• Look at food labels for partially and fully
hydrogenated oils and high fructose corn syrup.
Products with these ingredients tend to be higher in
calories. Partially/fully hydrogenated oils are trans
fats and have been found to increase the amount of
“bad” (LDL) cholesterol.
Question 9: True/False Meats
described as “lean” are healthier
choices
Question 9: True/False Meats
described as “lean” are healthier
choices
• True. According to government definitions, “lean”
refers to cuts of meat with less than 10 grams of
total fat, 4.5 grams of saturated fat, and 95 mg of
cholesterol per 3.5 oz cooked serving. Ground beef
is the exception: 95% lean has 5% fat by weight,
which is equal to 6.4 grams of total fat per serving.
• Lean cuts of meat include: skinless chicken breast,
top round, flank steak, pork tenderloin, pork loin,
sirloin tip, 95% lean ground beef.
Question 10: Is fruit a simple or
complex carbohydrate?
Question 10: Is fruit a simple or
complex carbohydrate?
• This is somewhat of a trick question: it is both. While
it contains a simple carbohydrate: fructose- fruit
sugar, it also contains fiber in the skin and seeds.
Fiber has components such as pectin, cellulose, and
lignin, which are non-digestible carbohydrates
making it acts as a complex carbohydrate.