The government guidelines for daily calories is set at 2,000 per day. What percent of these calories should come from fat?
A) Up to 10 percent
B) 10-20 percent
C) 20-35 percent
Answer: "C", 20-35 percent. Just 10 percent of the fat you eat in a day should come from saturated fat, and most of the 20-35 percent should come from mono or polyunsaturated fat.
Many know that a deck of cards is the visual cue for a serving of protein. What should a serving of vegetables look like?
A) An open palm
B) A cupped hand
C) A closed fist
Answer: "C", a closed fist.
Calcium is the mineral known for building strong bones. What nutrient helps this process?
B) Vitamin D
C) Vitamin K
Answer: "B". Vitamin D from sun or foods acts as a messenger to help utilize the calcium, boosting absorption by as much as 70 percent.
Which is the most fibrous food?
A) 1/2 cup baked beans
B) Turkey sandwich on whole grain
C) Packet of oatmeal or a cup
D) Fresh strawberries
Answer: "A", the beans. A small serving yields 7 grams, which is substantial.
When it comes to fat, you may have heard that monounsaturated fat is the heart healthy kind, but which of these foods are predominately polyunsaturated?
A) Avocado and hummus
B) Fish, flax seeds and soybean oil
Answer: "B". The polyunsaturates are fish, flaxseed and soybean oil -- which like monounsaturated fat, helps lower LDL or bad cholesterol.
If you were to pour the correct amount of salt you should eat in one day, what would you pour?
A) Half a teaspoon
B) A teaspoon
C) A tablespoon
Answer: "B", a teaspoon. But sadly, we eat about twice as much.
The good news? Potassium found in these foods help block the negative effects of sodium. So pile on the potassium and slash the salt.
Tips for a healthy diet:
- Most of the daily fat should come from mono/poly unsaturated
- Vitamin D from sun or food boosts calcium absorption up to 70 percent
- One serving of beans offers 7 grams of fiber
- Polyunsaturated fats: fish, flax and soybean oil help lower cholesterol
- Potassium blocks negative effects of sodium