Nutritional Knowledge Assessment

If, like most people, you eat primarily because of habit, it’s quite possible that you are making food choices based on sensory appeal, feelings, or the influence of other people and situations. Perhaps you do not have a really good understanding of what constitutes "good nutrition." Take a few minutes to answer this quiz and see just how knowledgeable you are about nutrition. Print out this page and circle the correct answer(s).  Once you complete you can check you how you did by clicking here.

You may also choose to take this survey on-line and receive a copy of the Essential Nutrition learning guide.   To take on-line click here

Begin now:

1. A good nutrition plan calls for not more than 30% of your calories to be from fat. What food does that apply to?

1. Your lunch and dinner meals.
2. Any food you buy.
3. Your snacks.
4. What you eat over several days.

2. About 55-60% of your total daily calories should come from carbohydrates, mostly from simple sugars so they can be easily and quickly converted to energy.
   

a. True b. False

3. Fiber promotes good health by

1. Giving you energy.
2. Aiding with digestion.
3. Protecting you from some cancers.
4. Protecting you from heart disease.

4. You can depend upon your sensation of thirst to tell you when to drink more fluids.
   
   a. True b. False
   
   
5. Which of the following is a good source of Vitamin A?

1. Sweet potatoes
2. Mangos
3. Orange Juice
4. Spinach

6. Taking a daily supplement is your best assurance of getting enough vitamins and minerals.
   

a. True b. False

7. If you are trying to limit sodium in your diet, a salty taste is a good indicator of the sodium content of your foods, since sodium comes mostly from table salt.
   

a. True b. False

8. Nutrition experts often say "Eat 5 a day." This refers to

1. Eat a food from each of the food groups.
2. Eat 5 servings of bread, pasta, rice, or grains/day.
3. Eat at least 5 fruit and vegetable servings/day.
4. Eat three main meals plus 2 snacks/day.

9. Almost half of your adult bone mass was formed when you were a teenager.

a. True b. False

 10. Which of these foods is a good source of iron?

1. Hard cooked egg
2. Beef sandwich
3. Navy bean soup
4. Granola bar

11. Once babies start eating solid foods, which of these foods provides the best source of iron?
    
    
    1. Strained carrots
    2. Teething biscuits
    3. Fortified cereal
    4. Apple juice

12. Which of these foods is a good source of folic acid, which is used to produce DNA and hemoglobin?

1. Vegetable salad
2. Orange juice
3. Baked beans
4. Broiled chicken

13. The risk for heart disease is higher if you carry excess weight on your hips than on your abdomen.
    

a. True b. False

14. For healthy eating, you may need to give up some or many of your favorite foods. Some foods are "good" for you; others are "bad" for you.
    

a. True b. False

15. To lose weight, you need to go on a diet.
    

a. True b. False

16. Fasting offers a good "jump start" for weight loss.
    

a. True b. False

17. If you’re a lacto-vegetarian, what can you eat with whole-grain products to increase the amount of iron your body absorbs from them?

1. Orange juice
2. Red bell peppers
3. Enriched rice
4. Milk

18. As a strict vegetarian, what would be your best source of calcium?

1. Yogurt
2. Spinach
3. Broccoli
4. Fortified tofu

19. You can nearly always depend upon color or smell to tell you if food is safe to eat or spoiled.
    

a. True b. False

20. By trimming all the visible fat off meat, you are eliminating all the cholesterol in it.
    

a. True b. False

21. A potato with its skin has three times more fiber than a peeled potato.
    

a. True b. False

22. Headaches are often caused by foods you eat.
    

a. True b. False

23. Of the following fast foods meals, which two are lowest in fat and total calories?

1. One slice of meat & cheese pizza, side salad with low fat dressing, unsweetened tea.
2. Grilled chicken sandwich, BBQ baked beans, & 2% milk.
3. Fried fish fillet sandwich with tartar sauce, cole slaw, & a regular soft drink.
4. Large taco salad with guacamole in a fried taco shell, & orange juice.

24. When you read a nutrition label on a food product, what do the nutrition facts refer to?

1. Amount of nutrients for all the product’s content.
2. Amount of nutrients for one serving.

25. If you lose one pound during strenuous activity, you’ve lost two cups of fluids through sweat.

a. True b. False

Now check your answers by clicking here. You will gain an understanding of the amount of nutrition knowledge you still have to learn in order to make good food choices and maximize good health.

A score of 21-25 points means that overall you have an excellent knowledge of nutrition, but there’s more to learn as science continues to reveal more about nutrition, food, and their relationship to health. For example, what do you know about artificial sweeteners and fats?

A score of 16-20 points means you have a fairly good understanding of nutrition, but you still have more to learn.

A score of 15 points or lower means you have a serious need to learn more about nutrition before you can start making the changes you need to make in your food selections and eating habits to improve your health.

Whatever your score, don’t get discouraged! That’s what the Lifegevity Program is here for - to help you learn and apply that knowledge and to change your eating habits for better health. We’ll work with you so you can achieve your best.