Think you’re food savvy when it comes to portion size, best sources of certain vitamins, and optimum way to refuel after a tough workout? Take the following quiz to see how knowledgeable you are in these areas.
1. What is the ideal size for a dinner plate?
A. 9-inch diameter
B. 10-inch diameter
C. 12-inch diameter
D. It doesn’t matter if you don’t fill the entire plate
2. How many servings are in a cup of pasta?
A. Half servings
B. One servings
C. Two servings
D. Three servings
3. How large is a single portion of meat?
A. A deck of cards
B. A slice of bread
C. A hockey puck
D. A T-bone steak
4. A single serving of cereal should look like what?
A. A golf ball
B. A softball
C. A clenched fist
D. A volleyball
5. Pound for pound, which of the following meats has the least fat?
A. Skinless chicken thigh
B. Ground turkey
C. 95 percent lean ground beef
6. How many calories are in a 24-ounce Starbuck’s Cream Frappuccino?
7. How many servings of fruits and vegetables should you consume in 24 hours?
A. Three to four servings
B. Five to nine servings
C. Nine to 11 servings
8. What is the best source of vitamin K?
9. Which has the most vitamin A?
A. One sweet potato
B. One cup of cooked peas
C. One cup of kale
D. One cup of corn flakes
10. How many servings of dairy do you need each day?
A. Two servings-especially in the morning
B. Two to three, spaced throughout the day
C. Active persons require three to four
11. What is the ideal ratio of carbohydrates to protein for an energy bar?
A. Two to one
B. Three to one
C. Five to one
12. What is the best food to refuel after a six-mile run?
A. A milkshake
B. A heaping plate of pasta
C. A low-sugar granola bar
How did you do? No cheating allowed.
1. A – Choose smaller plates, bowls, and glasses to train your body to acclimate to less.
2. C – Two servings, really.
3. A – Portion control is imperative. Remember when muffins were about two inches in diameter? Now they’re jumbo with calories to match.
4. C – Your fist is about a cup unless you have a huge hand. That’s the appropriate serving for most cereals and vegetables.
5. C – Surprised? Ground poultry usually has more fat than red meat because it often contains skin and dark meat. Ground breast meat would be a better selection.
6. B –Yikes! But you probably knew that anyway.
7. B – Remember your veggie pizza toppings count too.
8. A – Spinach and other leafy greens are your best sources to build bones and protect your heart.
9. A – Don’t load it with marshmallows. Instead, add mango and sprinkle with fresh nutmeg. You’ve just added a fruit serving.
10. B – Our bodies can absorb only about 500 milligrams of calcium at a time so space your dairy intake throughout the day.
11. B – An energy bar with a three to one ratio of carbs and protein should give you ample fuel.
12. C – You don’t need all three!
Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: firstname.lastname@example.org.