Put your nutrition knowledge to the test

The world of nutrition can be confusing. Protein, sugar, fat, carbs, salt, portion sizes -- so much to take in, especially since we have so many options.

Take this quiz to see if you are on top of your game.

Q. At a breakfast meeting they're serving blueberry scones, cream cheese bagels and butter croissants. What's the best choice?

A. Truthfully, most commercial baked goods offer too much sugar, fat, and carbohydrate with very little nutrition. The croissant is the lowest calorie option at 350 calories; the scone is 400 calories; cream cheese bagel is 500 calories. A better bet is to bring your own whole-grain cereal with some nuts.

Q. True or false: Organic and natural mean the same thing.

A. That would be false. The government actually has specific standards on organics, but "natural" is loosely defined and has no particular meaning. "All natural" is a marketing term.

Q. Which snack has the most sodium?

  • 17 salt and vinegar potato chips
  • 1 sourdough pretzel
  • 1/4 cup salted peanuts
A. Surprisingly, the pretzel has the most at 240 milligrams. The chips have 160 milligrams; the peanuts, only 120 milligrams of salt. Taste isn't always an indicator and brands vary, so check those nutrition facts.

Q. The mineral potassium helps rev metabolism and works with other nutrients to keep bones strong. Which food has the most?

  • 1 cup fat-free yogurt
  • 1 medium banana
  • 1 sweet potato
A. Most people know bananas have potassium, yet the other two foods have more. Sweet potatoes have 542 milligrams of potassium; yogurt has 475 milligrams, versus the banana's 422 milligrams. Since we need 4,700 milligrams per day, keep all these foods in your diet.

Q. When it comes to calcium, which one of these foods is NOT a good source: cottage cheese, fat-free milk, or a yogurt smoothie?

A. All of them contain calcium, but the way cottage cheese is processed, 75 percent of the calcium is removed. You'll get 70 milligrams per half-cup of cottage cheese, versus 150 mg from a cup of skim milk, or in this case, with Cascade's smoothie you'll get 35 percent of your daily needs.


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