Congratulations to Geraldine on winning the Healthy Eating Week Quiz. Here are the answers!
Answers in red.
How many teaspoons of sugar are there in a can of coke?
There are 9 teaspoons of sugar in a can of coke. A teaspoon weighs approx. 4.2g and there are 39g of sugar per can.
Which of these is an artificial sweetener found in diet foods?
- Invert Sugar
Aspartame is an artificial, non-saccharide sweetener used as a sugar substitute in some foods and beverages. In the European Union, it is codified as E951. One of the side effects of Aspartame is weight gain.
Which of the following sweeteners is NOT derived from corn?
- Crystalline fructose
- High fructose corn syrup
Molasses, or black treacle, is a viscous by-product of the refining of sugarcane or sugar beets into sugar.
Which fats are better for you?
- Unsaturated fats: monounsaturated and polyunsaturated
- Saturated fats
- They have the same effect on your health.
Unsaturated fats help keep the body’s LDL, or “bad” cholesterol, levels down and reduce deposits in the arteries. Saturated fats increase blood cholesterol levels.
Which of the following does NOT contain unsaturated fats?
- Safflower oil
- Olive oil
Butter contains only saturated fats.
Which of the following should you avoid, to maintain a healthy water balance in your body?
- Orange Juice
Coffee is a diuretic, which causes frequent urination. Oftentimes, coffee replaces water as a daily form of hydration, resulting in a nagging pains due to the poor water balance.
To help lower blood pressure, which of these foods should you eat?
- Tomato sauce
- Lima beans
- All of the above
Potassium helps lower blood pressure and is found in vegetables and fruits, such as tomatoes, sweet potatoes, beans and bananas.
What is the Glycemic Index?
- A list of all sugary foods
- A guide that creates a meal plan based on your weight
- A guide that ranks carbohydrates levels according to the extent to which they raise blood sugar levels
The Glycemic Index tells you how fast certain foods raise blood sugar levels.
In order to maintain a healthy diet and weight, what should you pay attention to while preparing meals?
- Serving sizes
- Color of the food
- Serving temperature
The bigger the serving, the more you’ll eat. The USDA offers a list of standard serving sizes and guidelines for how many servings you should eat from each food group each day.
Which of the following minerals can be used to balance blood sugar and wean sugar cravings?
Studies have shown that chromium helped lower sugar cravings. Chromium is found in romaine lettuce and onions, among other foods.
Which of the following is a result of lack of protein in our diet?
- Slow growth
- Weakened heart
- Reduced muscle mass
- All of the above
A lack of protein can slow growth, weaken the heart and reduce muscle mass.
You should limit sodium intake to how much per day?
- One teaspoon
- One tablespoon
- One cup
Try to limit your salt intake to 1,500 to 2,300 mg or one teaspoon per day. Eating too much salt can lead to many health problems including high blood pressure.
How many calories in one pound?
There are 3500 calories in one pound. This means that to lose one pound of body weight, 3500 calories must be burned. When trying to lose or maintain weight it is important to incorporate exercise and a healthy diet. Decreasing caloric intake by 300 calories per day and exercising to burn 200 calories per day will lead to a one pound weight loss in a week.
All fats are unhealthy and women should eat as little as possible.
True or False
Monounsaturated and polyunsaturated fats help promote good health. These are found in nuts, avocado, olive oil and fatty fish such as salmon and tuna. Saturated and trans-fats can increase the risk for heart disease. Pastry items, baked goods, processed and fried foods are often higher in these unhealthy fats.
Carbohydrates should be avoided when trying to lose weight.
True or False
Carbohydrates are essential to the function of the brain and body. Initial weight loss on a low carbohydrate diet is often from water loss, not reductions in body fat. A diet that is too low in carbohydrates can be detrimental to a person’s health. Strive for healthier carbohydrate options such as whole grain breads, whole wheat pasta, brown rice, and potatoes. Also, focus on total caloric intake when trying to lose weight.
Avoiding dairy foods can help promote weight loss.
True or False
Dairy foods contain protein and calcium. Calcium is essential for bone health, especially in women. Avoiding these foods will increase the risk of calcium and Vitamin D deficiency, which could lead to osteoporosis. Getting protein at each meal and snack also helps increase the feeling of fullness, which can cause a person to be less hungry, therefore decreasing caloric intake throughout the day. When choosing dairy products, opt for low fat and fat free products.