Healthy Eating Quiz

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Question 1 of 1

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True or False: potatoes, wheat bread, rice, and bananas and other tropical fruits are all examples of “starchy” carbs.

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Explanation

True. While many of these carb sources contain beneficial nutrients, they are also more dense with carbs and typically contain less fiber than fibrous fruits and veggies. If you are trying to lose or maintain weight, you want to eat these sparingly because, while they don’t trigger the extreme fat storing insulin response in your body that simple “bad” carbs do, starchy carbs can produce an elevated response. As such, they kind of sit in the middle of the spectrum between good carbs (fibrous fruits and veggies) and bad carbs (simple, refined sugars and white flours).

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Select all that are healthy sources of protein:

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Explanation

Most of these are good sources of protein. The processed meats, however--Pepperoni, Sausage and Bacon--are less healthy protein sources because they are cured with sugar and nitrates and/or are full of saturated fat. The trickiest category is the dairy products. It turns out that cheeses are quite high in protein and are healthy unless you have a sensitivity to dairy. It turns out that sour cream, however, is mostly fat and contains minimal protein. Who knew? BOTTOM LINE: get in the habit of reading the nutrition info on the labels!

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True or False: eating foods containing lots of fats is the primary contributor to weight gain.

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Explanation

False. Fats don’t make you fat. The far bigger culprit in weight gain is carbohydrates, particularly simple, processed, refined carbs such as sugar, fructose and white flower-based foods such as breads, pastas, tortillas, pretzels, crackers and so forth. These “bad” sources are dense with simple carbs that lack nutrients and burn quickly like a newspaper in a fire. They trigger an exaggerated insulin response in your body that tells your cells to store the energy as fat. On the other hand, complex, fibrous “good” carbs are absorbed and burned slowly in our bodies, like a hardwood log on a fire, which moderates the insulin’s fat storage response and helps avoid the “crashes” and cravings.

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True or False: eating an orange, adding the orange to a smoothie, or juicing it and drinking the juice are all equally good ways of consuming this healthy fruit.

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Explanation

False. Eating the orange or putting it in a smoothie preserves the fiber, but juicing the orange removes it. While the juice still retains some beneficial vitamins, you are left with all the sugars and very little fiber to help moderate their absorption. BOTTOM LINE: removing the fiber makes drinking juice not much better than drinking a sugary soda! You're far better off to eat the orange...and drink water.

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True or False: this meal would be considered healthy but probably not very filling.

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Explanation

True. While there are no "bad" carbs in this meal, there's also not enough fibrous fruits and veggies or healthy fats to keep you full for very long, that's because carbs in this meal are mostly lettuce and spinach, which are healthy and beneficial for sure, but would require you to eat a bucket full to get and stay full! So, you would want to supplement this meal with some additional vegetables, some berries, and an avocado, for example, or plan to have a (healthy) snack in an hour or two! BOTTOM LINE: people adopting a healthier diet almost always underestimate the amount of fresh fruits and veggies and healthy fats they need to eat!

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True or False: This breakfast would be considered healthy but too large of a portion.

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Explanation

False. While it is an example of a healthy, balanced breakfast, it’s not too big. In fact, you could add another egg or two depending on your protein requirements and even add an orange or some berries. Why? Because the carbs on the plate are mostly fibrous veggies: fresh cucumbers and tomatoes. You can pile your plate as high as you want with these.

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Time to step up to the plate and serve yourself a turkey dinner from the food choices shown in the picture. What’s your best healthy eating strategy?

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Explanation

B. The turkey provides a good source of lean protein. We say no to the white bread roll because it falls in the dense, refined “bad” carbs category, we minimize the amount of potato, a starchy carb, but happily fill the plate with other veggies because we want to get and stay full on complex, fibrous “good” carbs. Skip the cranberry sauce because most cranberry sauce is like jam—full of sugar (too bad because cranberries are a super healthy food!). Oh, and you can also eat a pear (another “good” carb) if you want to, assuming they’re not just for decoration!

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Take a look at the Barbacoa menu below. Select which combinations of ingredients would be your healthiest bet when eating out.

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Explanation

A. We can rule out C right away because a burrito is wrapped with a white flour tortilla (remember: white flour is on our “bad” carbs list). B is better but it’s not as good as A for two reasons: first, the brown rice (B) is a starchy carb whereas the fajita vegetables (A) are not. Second, the Honey Sweet Pork (B) likely includes more sugars (“bad” carbs) than the grilled chicken (A). Note that in all three we skipped the sour cream, a saturated fat, in favor of the guacamole, a good fat source made from avocados (Interestingly, the cheese is a good source of protein but sour cream is not). In general, we would ask the server to load up our bowl with as much fresh stuff—fajita vegetables, tomato and corn salsa, lettuce and cilantro as they’re willing to give us and will fit in the bowl!

Healthy Eating Quiz

Question 1 of 1

Time Left

True or False: potatoes, wheat bread, rice, and bananas and other tropical fruits are all examples of “starchy” carbs.

Select the correct answer(s).

(0/0)

Explanation

Select all that are healthy sources of protein:

Select the correct answer(s).

(0/0)

Explanation

True or False: eating foods containing lots of fats is the primary contributor to weight gain.

Select the correct answer(s).

(0/0)

Explanation

True or False: eating an orange, adding the orange to a smoothie, or juicing it and drinking the juice are all equally good ways of consuming this healthy fruit.

Select the correct answer(s).

(0/0)

Explanation

True or False: this meal would be considered healthy but probably not very filling.

Select the correct answer(s).

(0/0)

Explanation

True or False: This breakfast would be considered healthy but too large of a portion.

Select the correct answer(s).

(0/0)

Explanation

Time to step up to the plate and serve yourself a turkey dinner from the food choices shown in the picture. What’s your best healthy eating strategy?

Select the correct answer(s).

(0/0)

Explanation

Take a look at the Barbacoa menu below. Select which combinations of ingredients would be your healthiest bet when eating out.

Select the correct answer(s).

(0/0)

Explanation

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