Eating a varied diet is a cornerstone of good health. How much do you know about healthy eating? Take this quiz to find out, and learn how to improve your eating habits for better health.
Nutrition Knowledge: True or False
Test your nutrition knowledge with these true or false questions:
There are many nondairy sources of calcium.
- True
- False
Low-fat foods are always better.
- True
- False
Fiber isn’t important.
Read also: Understanding Your Body
- True
- False
You need to watch portion sizes only when eating at home.
- True
- False
The outside aisles of the grocery store are the best places to shop.
- True
- False
Answers
- TRUE. While dairy products have the most calcium, you can also get this mineral from other foods, too. Try calcium-fortified juices, cereals, breads, rice milk, or almond milk. Other sources of calcium are canned fish, some beans, and dark, leafy greens. Soybeans and some soy items are also good options. These include soy yogurt, tempeh, and tofu made with calcium sulfate.
- FALSE. Just because a food is low fat or fat free does not mean it’s always a better nutritional choice. For instance, fat-free cookies have the same amount of sugar and calories, or often even more, than regular cookies. Read labels.
- FALSE. High-fiber foods help keep your digestive system healthy. Try to get 25 to 38 grams of fiber a day. Also, remember to drink plenty of water to prevent constipation.
- FALSE. Portion control is just as important when you’re eating out. Many restaurants serve extra-large portions. So split your entree with someone at the table. Or ask for a take-home box. Then put half of your entree in it right away, before you start eating.
- FALSE. It's true that the outside aisles are where the fresh foods tend to be. These include fruits, vegetables, and dairy. But you can find many nutritious foods on the inside aisles. These include whole grains such as brown rice, whole-wheat pastas and tortillas, canned fish, dried beans, canned (no salt added) vegetables, nuts, seeds, and frozen fruits and vegetables.
Healthy Eating Quiz Questions
Answer the following questions to further assess your knowledge of healthy eating.
How many eggs are healthy to eat each week?
- A. None
- B. Up to two
- C. Up to four
- D. Up to seven
The correct answer is up to seven. Eggs are a good source of protein and low in saturated fat. While the yolk is higher in fat and has some cholesterol, eating an egg a day won’t increase your risk for heart disease. If you want to eat more than seven eggs a week, or want to cut back on fat and cholesterol, consider using the whites only. The whites have plenty of protein.
Read also: Healthy food access with Highmark Wholecare explained.
How many grams of fiber per serving should your cereal have?
- A. Two
- B. Three
- C. Four
- D. Five
The correct answer is five, and more is even better. When shopping for breakfast cereal, look for whole grain cereals with at least 5 grams of fiber per serving. That will help you get the recommended amount of fiber per day--25 grams for women and 38 grams for men. For a nutritious breakfast, top your cereal with fat-free or low-fat milk and a few slices of banana or other fruit.
Which is a healthy choice for breakfast on the go?
- A. Croissant
- B. Whole-grain English muffin with fruit jam
- C. Blueberry muffin
- D. Buttermilk biscuit
The correct answer is whole-grain English muffin with fruit jam. If you don't have time for breakfast, reach for a whole-grain English muffin or toast. Resist the urge for baked goods like blueberry muffins, croissants, and biscuits. They're made from processed grains and are loaded with fat.
How can you build a healthier sandwich?
Read also: Healthy Eating on the Run
- A. Choose lean meats
- B. Add extra veggies
- C. Use mustard instead of mayonnaise
- D. All of the above
The correct answer is all of the above. Enjoy a healthy sandwich by starting with lean cuts of meat and skipping the extra fat or calories from mayonnaise. Instead, pile on your favorite veggies and serve it on whole grain bread.
Pizza isn't a healthy meal option.
- A. True
- B. False
The correct answer is false. Pizza is OK to eat every once in a while, but try to limit yourself to only one or two slices. Instead of fatty meat toppings, choose vegetables, chicken, lean ham, or shrimp. And enjoy a salad on the side-just be sure to go easy on the dressing.
How many servings of fish should you eat each week?
- A. One
- B. Two
- C. Three
- D. Four
The correct answer is two. Eating fish twice a week may help reduce your risk for heart disease, high blood pressure, blood clots, and stroke. The healthiest are oily fish such as salmon, mackerel, trout, and albacore tuna.
What can you add to soups and entrees to make them healthier?
- A. Beans
- B. Vegetables
- C. Cheese
- D. A and B
- E. All of the above
The correct answer is A and B. Beans and vegetables add fiber and vitamins to your meals. Next time you're cooking, just add a cup of your favorite canned beans or fresh or frozen vegetables to soups, stews, casseroles, and other entrees.
Which of the following makes a healthy between-meal snack?
- A. A small handful of nuts
- B. Hummus and carrot sticks
- C. A piece of fruit
- D. An 8-ounce cup of nonfat or low-fat yogurt
- E. Any of the above
The correct answer is any of the above. A healthy snack is a good way to quell your hunger in between meals. Rather than grabbing a bag of chips or reaching into the candy jar, consider one of the options above. Greek yogurt has more protein. Just watch for added sugar in yogurt. Fruits and vegetables are also healthy choices.
What is the healthiest way to cook fish, meat, and poultry?
- A. Grilling
- B. Baking
- C. Broiling
- D. Roasting
- E. Stir-frying
- F. All of the above
The correct answer is all of the above. These cooking methods don't add extra oil or fat to your food. Make your meal even healthier by choosing lean cuts of meat and cutting away visible fat before cooking. And don't forget to remove the skin from chicken or turkey.
Buffets are healthy because you can choose your own food.
- A. True
- B. False
The correct answer is false. The truth is that most people overeat when faced with an all-you-can-eat buffet. If you do find yourself at a buffet, try to fill up on salad and vegetables. Stay away from any foods that are creamy, crispy, breaded, fried, or battered.
How can you watch calories when eating out?
- A. Split a meal
- B. Order a salad or vegetable instead of fries
- C. Limit the alcohol
- D. Ask for sauces and dressings on the side
- E. All of the above
The correct answer is all of the above. You can still make healthy choices when you eat out-it just takes a little work. Don't be afraid to ask for what you want.
Key Components of a Healthy Diet
Beyond these specific questions, here are some important aspects of a healthy diet to consider.
Fruits and Vegetables
Fruits and vegetables are dense in nutrients and fiber and low in calories. Consuming a wide variety can help support a healthy immune system and reduce the risk of type 2 diabetes and heart disease. Most adults need at least 4-5 servings of fruits and vegetables daily, yet research shows that 80-90% of Americans fall short of this recommendation. Specifically, the Dietary Guidelines for Americans recommend adults eat:
- At least 1.5 to 2 cups of fruit per day.
- At least 2 to 3 cups of vegetables per day.
Whole Grains
Whole grains are minimally processed grains, like oatmeal, whole wheat flour, and brown rice, that include all parts of the grain (bran, germ, etc.). Because of this, they’re high in fiber and nutrients like B vitamins, selenium, and magnesium. Research shows that eating more whole grains may play a role in preventing type 2 diabetes, heart disease, and certain types of cancer. Experts recommend aiming for at least half of your total grain intake for the day from whole grains.
Limiting Unhealthy Foods and Beverages
Fast food and ultra-processed foods, such as sodas, packaged cookies, and chips, tend to be high in saturated fat, sodium, and added sugars. Over time, a high intake of these foods is associated with an increased risk of weight gain, insulin resistance, inflammation, high blood pressure, and poor gut health. While you don’t need to completely eliminate these foods to have a healthy diet, working with a dietitian to learn how to enjoy them in moderation can be helpful. Sugar-sweetened beverages, like soda, are the top sources of added sugars in the average American diet. Frequently consuming these beverages can make it challenging to stay within your daily added sugar limit. Ideally, a nutritious eating pattern should have less than 10% of calories from added sugars. For a 2000-calorie diet, this is equivalent to 50 grams of added sugars per day. For reference, one 12-ounce soda contains over 35 grams of added sugar.
Meal Frequency
While there isn’t one optimal eating frequency for everyone, you may have a hard time getting all the nutrition you need in a day if you only eat once or twice per day. If you frequently feel overly hungry between meals and tend to overeat at meal times, you may benefit from eating more often. Consider consulting with a registered dietitian for individualized guidance on meal frequency.
Dairy and Alternatives
Dairy products and dairy alternatives, such as milk, yogurt, and soy milk, are important sources of calcium, vitamin D, and protein in a healthy diet. Most adults need around three servings of dairy per day to support bone health. One dairy serving is equivalent to:
- One cup of milk, soy milk, or yogurt.
- One and a half ounces of cheese.
If you choose not to consume dairy, talk with a dietitian about getting adequate calcium and vitamin D from other food sources.
Moderation of Added Sugars, Salt, and Unhealthy Fats
Consuming high amounts of added sugars, salt, and saturated fat can increase your risk of chronic diseases and make it more challenging to get the nutrients you need to support your health. The Dietary Guidelines for Americans recommends an 85/15 approach, meaning at least 85% of your diet should focus on nutrient-dense forms of fruits, vegetables, whole grains, healthy fats, and lean proteins. The remaining 15% can include foods with added sugars, sodium, and saturated fat. I limit the amount of butter, sour cream, or mayonnaise I add to foods when I’m cooking or at the table. Or, I opt for low-fat options. I never drink alcohol, or if I do, I drink no more than 2 drinks per day (if male) or 1 drink per day (if female).
Common Unhealthy Eating Habits
Certain eating habits can make it challenging to meet your nutrition goals.
Mindless Snacking
Mindless snacking occurs when you eat when distracted, such as while working, watching TV, or driving. It can be easy to over consume snacks when you don’t pay attention while eating. Instead, practice mindful eating by noting the taste, texture, and aroma of your food. Check in with your fullness signal throughout your meal or snack.
Skipping Meals
Research shows that frequently skipping meals may result in a lower diet quality with fewer servings of nutrient-dense foods. Skipping meals, especially breakfast, is associated with a greater risk of heart disease. Try prioritizing a balanced breakfast meal, such as oatmeal with nuts and berries, within a few hours of waking up.
Eating Too Quickly
Your pace of eating can impact how your hunger and fullness hormones respond. Research shows that people who eat quickly tend to eat more and feel a delay in their fullness signal. On the other hand, eating slowly (at least 20 minutes per meal) can help you feel an accurate fullness signal and minimize overeating.
Relying on Processed Foods
While highly processed foods can be very convenient, they often contain high levels of added sugar, salt, and saturated fat. Eating too many of these foods can make it challenging to get all the required nutrients while staying within your calorie needs.
Not Eating Enough Fruits and Vegetables
Most Americans don’t eat enough fruits and vegetables, and this can result in an eating pattern lacking proper fiber, vitamins, and minerals. Start small by adding one serving of fruits or vegetables to your day at a time, and utilize convenient options like frozen vegetables.
Intuitive Eating: A Different Approach
Consider these questions to assess your relationship with food:
- Can you eat when you are hungry and quit when you are satisfied?
- Do you stop eating because you think you should (opposed to because your body is satisfied)?
- Do you make food choices based on foods you enjoy?
- Do you become physically uncomfortable (such as weak, tired, dizzy, a headache) when you under-eat or diet?
- Do you feel that your food selections are a combination of “healthy foods” and “pleasurable foods”?
- Do you have to eat in a certain pattern- always three meals a day or always at a certain time of the day?
- Do you trust that if you eat when you are hungry and stop when you are satisfied, you will not get fat?
- Do you feel guilty when you eat to the point that you are stuffed and uncomfortable?
- Can you balance the time you give to thoughts about food, weight and dieting with other important aspects of you life, such as relationships, work and self-development?
- Do you watch what other people eat and use that to determine what and how much you will eat?
- Can you leave some cookies on the plate because you know you can have some tomorrow?
- Do you usually pick foods based on their calorie content?
Interpreting Your Quiz Results
What do your eating habits say about your overall diet?
- Option 1: Your eating habits don’t currently meet the guidelines for a nutritious diet. Your diet may be too high in calories and added sugars and too low in foods like vegetables, fruits, and whole grains. You may want to take a look at your eating habits and find ways to make some changes. Consider working with a dietitian to help you incorporate more whole foods and reduce your intake of highly processed foods and added sugars. Go to Eat Healthy for tips and recipes that you and your family can use. And don’t forget - staying active is important, too!
- Option 2: You practice some healthy habits, but several areas of your diet need attention. Not bad! You’re making some healthy choices but you still have a ways to go. Work with a dietitian to make nutritious swaps, like choosing whole grains over refined grains and preparing more meals at home.
- Option 3: Your eating habits are mostly healthy, but there’s always room for improvement. Good for you! Keep up the good habits, and keep looking for ways to improve.
- Option 4: Your diet is very healthy. Continue finding ways to maintain the positive eating habits you’ve developed. Our ACS Guideline for Diet and Physical Activity for Cancer Prevention may give you some new ideas. Here you can learn about American Cancer Society recommendations regarding body weight, healthy eating, and physical activity.
The Role of a Dietitian
Finding the time to prioritize a healthy diet can be challenging. A dietitian can provide personalized guidance and support to help you make sustainable changes to your eating habits.
Conclusion
By understanding the principles of healthy eating and assessing your own habits, you can take steps to improve your diet and overall well-being. Remember to focus on variety, balance, and moderation, and don't be afraid to seek professional help when needed.