ANSWERS:
1. B. One cup of peanuts has a whopping 870 calories. Nuts are a good nutrition choice, but watch portion size. -- Beth Wathen, registered dietitian, Methodist Medical Group
2. B. According to a study in the
Journal of Agriculture and Food Chemistry, broccoli, spinach and yellow onions contain the most phytochemical compounds to protect against common diseases like cancer.
3. C. Cranberries have the most phytochemicals and antioxidants, followed by apples and red grapes, according to the
Journal of Agriculture and Food Chemistry.
4. C. Balancing food intake with physical activity helps control weight -- American Dietetic Association's Web site (
www.eat right.com)
5. D. Black raspberries, says Ohio State University cancer prevention specialist Gary Stoner, are a great source of ellagic acid, a killer of cancer cells in lab tests. Raspberries also have more fiber than any berry and most fruits. --
Women's Health Magazine
6. D. Nutrient density is a measure of nutrients a food provides, compared to its calories. Get as many nutrients from each calorie "dollar" as you can. -- Cheryl Bell, registered dietitian and healthy living adviser, Meijer stores
7. C and D. Generally, turkey, chicken and fish are considered lean as long as they are skinless and not fried. -- Beth Wathen, registered dietitian.
8. A and C. Regular and reduced-fat peanut butters generally have similar calorie contents -- around 190 per 2 tablespoons. -- Nicole Haywood, NIFS nutritionist
9. C. Sweet potatoes and yams. They're not just for the holidays. -- American Association of Retired Persons Bulletin
10. False. You'll take in more fiber per serving when you cook the vegetables. --
Women's Health Magazine,
www.womens healthmag.com
11. False. Keeping total fat intake within 20 percent to 35 percent of calories doesn't mean every single thing you pop in your mouth must be low-fat. You can balance high-fat and low-fat selections over the course of one or two days and still end up with a healthful eating pattern. -- American Dietetic Association
12. True. Healthful snacking, with both carbohydrate and protein (and a little fat, if any), can help the body stay fueled so you will be less inclined to overeat at the next meal. Plan snacks with small portions in mind, such as crackers and low-fat cheese or yogurt and fruit. -- American Dietetic Association
13. True. For those who scramble, boil or poach one for breakfast, rather than eating a bagel with the same calories, there's evidence you'll bypass junk-food cravings and eat fewer calories for at least 24 hours. Eggs make the body feel fuller longer. In a recent study, people with weight problems who ate an egg continued to eat fewer calories than normal by lunch the next day. Eggs are a good source of protein and nutrients, too. --
www.realage.com
14. False. A 12-ounce can of regular soda has 140 calories, while the same size glass of fruit juice has 180 calories. For better health, replace regular pop with water and include whole fruits in your diet rather than juice, which have more vitamin and fiber content. -- Beth Wathen, registered dietitian, Methodist Medical Group
15. False. They'll improve the health of your
arteries because they're loaded with flavonoids. Flavonoids -- naturally occurring plant compounds -- have disease-fighting antioxidants and anti-inflammatory properties. Other foods with lots of them are blueberries, cherry tomatoes, broccoli and leeks. --
www.realage.com How did you score?
9 or 10 correct: Wow! Your mother taught you well.
6 to 8 correct: Pretty good. You must moonlight as a nutritionist.
5 to 7 correct: Not too bad. Read more of "Healthy Living" each week to improve your knowledge.
1 to 4 correct: Pretty poor. You may be headed for some health problems, if you don't have them already. Skip the fast food.
0 correct: We hope you have life insurance.
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